PREFONTAINE

http://connect.garmin.com/activity/138124902

499D001S

1.2 Repetition Miles and 4.81 Easy miles.

VDOT 41: Speed Workout with goal being warm up, 10 x 200s in 51 seconds (6:48/mile), and cool down. 

2.27 Easy miles at 9:24/mile for warm up.

1.59 Recovery miles at 10:10/mile for cool down.

The 200s were done at much faster than what the goal was.  Initially I noticed that I was deteriorating at 50 right steps (200 meters is 70 right steps).  Around third rep, I decided to walk the recovery periods.  Also I began adjusting the up front speed slowing it down a bit so that I could carry the fast pace for the 70 right steps.  I am very satisfied with the results.  The 200s were done in 45 seconds for 6:15/mile pace.

http://connect.garmin.com/activity/138457516

500D002Q

2.25 VO2M I miles and 6.33 Easy

Out and Back to Hamden High School Track with the intervals done at the track.

8.58 Miles at 9:30/mile in 1:21:26 overall.

2.32 mile warm up at 9:42/mile (101 feet elevation)

2.09 miles cool down at 9:54/mile (121 feet elevation).

The plan was to do 7x800s in 3:40 (7:20/mile pace) with 3:00 recovery.

But the halves were difficult to put together and after two I decided to do quarter repeats. 

I was able to stay on pace for the last three quarters – I learned, like yesterday with the 10x200s, to slow the pace down a bit to prevent slowing toward the tail end of the quarters. 

While staying on pace for the 200s is simple – the 800s are tough…and the 400s are not as tough…but not a cake walk. 

Running the halves in 3:40 will take some time

No running today.  Streak of ten days of running.  Cold this morning. Had been on vacation last ten days.  Ran daily while on vacation.  Returned to work today.  

Could have run tonight.  Chose not to.  Got dinner for children and then to Notre Dame High School with Christian and Genie - the Moreau Honors Program Greeting and introduction to the Honors Program and the school.  Back by 9pm.  Ate instead of running.  

http://connect.garmin.com/activity/139214203

501D003

At 6:14am: 6.25 Easy Miles done at 9:24/mile in 58:42.

Local Loops (Stonehenge)

Up at 4am.  Put running clothes on and back to bed.  Up at 6am and made the run. 

Weather: Cool.  Not cold.

http://connect.garmin.com/activity/139451364

502D004

9:22am: Easy Miles. 6.14 miles done in 56:17 at 9:10/mile. 

Local Loops

I was close to putting off the run but did it. I considered running tonight but  knew I would not run tonight when getting home from work. 

http://connect.garmin.com/activity/139761857

503D005Q

Quality Workout

7 Easy and 4 MP

11 miles done at 2:45pm in 1:39:03 at 9:00/mile.  Canal Trail.

At midpoint, 9:20/mile avg and by end of run the avg is 9:00/mile.

Thus negative split the run.

Four of the last five miles Marathon Pace miles. Of note, mile ten at 9:07/mile with 152 feet of elevation...did not consider this a MP mile...but given the elevation...could have. 

By the way, ran in shorts!

End Week Summary: (to ensure following schedule and meeting goals)

Did you do a speed workout?

Did you do the 2 Quality workouts?

Did you run the scheduled miles?

Did you run six days?

Did you run 90 minutes of Marathon Pace miles?

At end of four week period, are you ready to increase VDOT value by one unit?

Daniels: Program A: Mesocycle II, week 1 of 6. (Mesocycle II - IV : total 18 weeks)

55 Mile Peak and .80 scheduled.

Ran 38/44 scheduled miles (86% of scheduled) missing a six miler .  2 more miles would have put me at 90%.  Ran 5 of six scheduled days.  Did the speed workout and the two quality workouts.  Did not run the 90  minutes of MP miles…but the Saturday before Sunday of this week…ran 11 MP miles.  Not really to concerned about the MP miles.  My primary focus this week was the specific workouts and putting in the miles…the MP miles will be no problem…What needs work is the VO2M intervals!!!

Of note, On Monday I had 7x800s planned and did the first two 800s.  Then I switched up and ran quarters (halves difficult to put together in 3:40).  BUT…VO2M interval intensity is reached after two minutes of running.  Thus doing the halves resulted in my reaching VO2M intensity (3:40 each half with 1:40 being at VO2M intensity).  However, running the quarters did not get me to that intensity as they were run in 1:50.

SO…stick with running the prescribed workout; don’t deviate.  Remember the purpose of the specific workout.  Slow down if must but complete the halves or 1000 meters.  Get the full benefit of the workout and assess the workout post run.  Run smoothly, fast, but not so fast that you cannot run the required distance!

Don't chase the miles...if miss six miler, then it is missed.  Do not for example do a 12 miler the next day versus the scheduled six miler the next day.  Can add mile or two here and there.  Don't get caught up in the making up of the miles game.  You simply missed the run...try not to let it happen again.  Your weekly assessment should let you know if you are slacking.

Douglas : if you run

2 VO2MI runs,

2 Tempo runs,

3 Longs and

2 Running economy workouts and

a weekly speed work

each month you are doing well.

Daniels : if you do 5 Quality workouts each two weeks (2-3-2-3 pattern) you are doing well.

Pfitzinger : if you make 90% of your scheduled mileage you are doing well.

Daniels (I think): Weekly miles: Repetition 5%, Intervals 8%, Tempo 10%, Easy 25%, Marathon for 90 minutes (not all at once necessarily).

Douglas : think in terms of month – do not restrict yourself to thinking in terms of a week period – THE MONTH: (thus 11 Quality workouts each month on avg from Daniels standpoint).

504D006

http://connect.garmin.com/activity/140202240

6.25 Easy Miles at 9:19/mile in 58:16.  Local Loops done at 6:11pm.

Also did a few pick-ups during the run.

http://connect.garmin.com/activity/141182713

505D007 E

At 7:04am did Local Loops for 6.2 easy miles in 57:47 at 9:19/mile. 

Same as yesterday with a few pick-ups.

http://connect.garmin.com/activity/141182705

506D008 E

At 7:57pm did Stonehenge route for 5 miles in 47:09 at 9:25/mile.  Easy miles with a few pick-ups.

http://connect.garmin.com/activity/141182699

507D009 Q (5.02 miles total : 2.5 miles threshold, 2.52 Easy)

(20 minutes Easy, 20 minutes threshold, 20 minutes Easy scheduled.)

State street route done at 4:46pm for 5.02 miles at 9:01/mile in 45:20.

The tempo portion at mile 3-5.5 was not put together at 8:05/mile.

I did mile 3 at 8:19/mile and mile 4 at 8:40/mile.  At mile 5.5 I hit the lap key but it did not start a new lap.  I figure I ran 8:30s for the tempo portion when they should have been run at 8:05. 

What I am seeing…the 800 meters are difficult to put together at 3:40 with 3:00 recovery and the short tempo runs (20 minutes at 8:05/mile) are also difficult to put together.  But I suspect I can do Long tempo runs with no problem as I have done this frequently in the recent past (put together ten milers @ 8:35/mile for example).  I believe I get faster as I tack miles on to the run!  I am wondering if I can put together the 8:05 miles 6 or 7 miles into the run as opposed to 2 miles into the run.  Is it possible that I have a way too slow warm-up period???

I may consider substituting Long tempo runs in place of VO2M interval workouts and short tempo runs.  How frequently I do this is unknown at this time.  Not to sure if it is a wise practice…but from what I have read, the tempo runs are of more importance when it comes to marathon training.  I need to think about this a bit further.  But, for now, Daniels does have a formula in place for identifying the correct pace to run for long tempo runs (VDOT 41: Tempo run is 8:36/mile for 80 minutes or 8:05/mile for 20 minutes as an example). 

And I kind of like going even pace for the most part throughout a run.  Yet…switching up is good too…Thinking through this as I type folks…excuse the above.

http://connect.garmin.com/activity/141667187

508D010Q

Quality workout: Progressive run.

12.01 miles done at 10:48am.  The Canal Trail route.  Did the 12.01 miles in 1:47:50 at 8:58/mile.

The plan was to bring the overall pace down every three miles.

At 3 miles, pace is 9:20/mile.  At 6 miles, pace is 9:06/mile.  At 9 miles, pace is 8:58/mile and at 12 miles, pace is 8:58/mile. 

While the last three miles did not see a reduction in overall pace across the 12 miles…the reason for this can be seen below…mile 11 split has elevation gain of 147 feet!  Thus the last three miles were in fact run at a higher intensity than the previous three mile portions.

Successful run.

Marathon pace is 8:35/mile and Easy Pace is 9:35/mile. 

Overall these 12 miles done 23 seconds slower than MP and 37 seconds faster than Easy pace.

Looking at the splits…half the miles run at Marathon pace and half run at Easy pace.

Daniels: Mesocycle II, Week 2 of 6 Summary: I ran five days this week for 34.48 miles out of six scheduled days (with 44 miles scheduled).  Thus ran 78% of the scheduled miles.  Missed a nine miler.  I am not overly concerned about this.  Did not hit the 90% minimum.  But I did run 18 of the past 22 days.  During the past three weeks, I ran 125.25 miles which is > 10% total 2011 mileage!  Did speed work this week in the form of pick-ups.  And ran two quality workouts.  This is acceptable to me.  I am on track.  As next week may also see 5 of six days being run, may consider running a little longer some days or even doubling one day to hit the scheduled mileage. 

http://connect.garmin.com/activity/142634032

509D011

5.01 Easy Miles.  Local Loops (Stonehenge)

8:41pm: 5.01 Easy miles done in 46:45 at 9:19/mile.

http://connect.garmin.com/activity/142634037

510D012S (1.25 miles Repet and 3.78 Easy) (Local Loops: Stonehenge)

5.03 miles done in 46:36 at 9:16/mile.

8:29pm: 2.02 miles warm up at 9:06/mile and 0.53 mile cool down at 9:52/mile.

The 10x200s were done within VDOT 41 range: The plan was to get them done at 48.9 seconds (0.125 at 51 seconds, 0.12 at 48.9 seconds) (which equates to 6:48/mile) with 1:30 recovery. 

Got the speed work done for the week. 

http://connect.garmin.com/activity/143503190

511D013Q

With VDOT of 41, a Long Tempo Run would be 50 minutes at 8:24/mile.  I ran 5.81 miles in 49:01 at 8:26/mile.  Close enough.  Long Tempo run done. Did this as a Quality workout versus 4x1000 at VO2MI with 4:00 rest.  Was snowing.

State Street route.  6:53pm. 

http://connect.garmin.com/activity/143503179

512D014Q

11.10 miles done in 1:55:31 at 10:24/mile.  First CT storm (Must be true…is winter).  Snowing.  Used YAKTRAX for traction.  Different muscle groups being used today – felt it.  The splits are way off what Easy miles usually reflect - again - weather compromises pace today.  Ran four days this week for 27 of 39 scheduled miles (69%)…and the other three runs were started between 653pm and 8:41pm.  So not the best week.  And I am off track a bit (understatement).  So keep this in mind.  Recommit to getting back on track and following the schedule.  I think I may need to get a bit creative around putting in the miles.  Running mornings is a bit tough for me.  I will come up with a plan.  I did get the speedwork done this week and two quality workouts.  Not a total loss.  Good elevation.

http://connect.garmin.com/activity/143839960

513D015

New Route…tpke to skiff to dixwell to left at Hamden HS and back (5 miles) along with local loops (2.3 miles). 

At 11:42am: 7.3 Easy Miles done in 1:07:56 at 9:18/mile.  318 feet elevation gain.  YAKTRAX again.  A Progressive run was done.  Some snow…not as much as yesterday though (additional plowing).  The pace was faster than yesterday and in line with Easy Miles.  Easy Pace is 9:35/mile and I put these together at 9:18/mile.  Pretty decent pace given the conditions. 

I am now in Week Four of the 18 week schedule.  I have fifty miles scheduled for this week and recognized a bit of backsliding last week with regard to putting in the scheduled miles.  How to address?  Simply think in terms of running daily this week.  Run about seven miles daily…which is about an hour to seventy minutes depending on the workout.  Given a 13 miler is scheduled for Saturday…this would put you well over the 50 miles.  Let’s see how this goes.  Getting down to it, putting in an hour daily should not really be a problem…how motivated are you???  How committed are you???  Do you want to improve and get faster?

Of note, there are five weeks to Colchester Half Marathon with mileage being 50, 50, 39, 55, and 50 for week 4-8.  Given there should be a taper prior to the Colchester Half, I will think about how to amend those miles.  For now…week 4 and 5 can see 50-55 miles.  Maybe even week six can see 50 miles.  Do 40 miles week 7 and 30 miles week 8.  Thus will be short 19 miles overall for the five weeks…perfectly acceptable.  This is what I am currently considering at least.  

But for now…get through week four and see if you put the 50 miles in…as always, assess as you go. 

Also…week 5 will see VDOT value increase from 41 to 42…thus training paces will be amended…monitor how that feels as well.  For example, are you putting together the splits at the faster pace with minimal increased effort? 

Should be an interesting 5 weeks!

http://connect.garmin.com/activity/144420203

514D016

Another Progressive run.  5.99 miles done at 4:45pm in 54:30 at 906/mile. 

Thus Easy miles…the pace was between MP (8:35/mile) and Easy (9:35/mile). 

Mark A. recently emailed me (Athlinks member).  He is planning to run the Colchester Half Marathon also.  We arranged to run together Saturday for a ten to fourteen miler at 9:15 to 9:30/mile pace (or around that pace). 

http://connect.garmin.com/activity/145267002

515D017Q

Quality Workout: At 10:16am ran 14.51 miles done between Marathon (8:35/mile) and Easy (9:35/mile) pace.  Did the 14.51 miles at 8:59/mile in 2:10:15.  7.51 Marathon Pace miles (with elevation gain being factored in) and 7 miles Easy pace.  Marathon pace miles highlighted in blue.

Ran with Marc A, Athlinks member.

Route: Canal Trail.

Week Four Summary: Speed workout not done this week.  Also 1 of 2 Quality workouts were done.  Ran 3 of the days this week.  Ran 28 of 50 scheduled miles (56% of scheduled).  OKAY…Not the best week.  I agree.  I find I get up, go outside the front door and experience the beautiful warm weather, and then go back to bed!  Yep, cannot even use the dang cold weather as an excuse for not running.  Somehow, sleeping another hour seems more appealing than running.  I know - CRAZY - right???

Not the end of the world though.  I will continue to work on getting better.  I am recognizing the error of my ways early enough in my training program.

PLAN: Week 5-8:

Scheduled is 50, 39, 55 and 50 miles (194 miles).

Plan is 50, 50, 40 and 30 miles (170 miles).

Will be off by 24 miles.  This is due to my planning a taper for the Colchester Half Marathon to be done in Week 8.  The taper will not compromise my scheduled mileage to a significant degree.

THE FOUR WEEK CHALLENGE:

Do the Miles.

Do the Quality and Speed workouts.

Identify best times to run and how to fit in schedule.

Schedule runs with running partners.

You have been consistent for extended periods: BE CONSISTENT FOR FOUR WEEKS.

Oh.  And not VDOT 41 training intensities...move to VDOT 42 training intensities.

Simple goals really. 

Today begins Week 5.  Begin training at VDOT 42 paces.  

http://connect.garmin.com/activity/145730794

516D18Q

Quality Workout scheduled:

2 Miles Easy pace.  Sets of 5 minute hard with 4 minute jogs to total 8% weekly mileage.  (50 mi. x8%=4 miles.  4miles @ 7:26/mile = 29:44 or about 30 minutes…thus 6 repeats)

Did: The Canal Trail route at 3:11pm.  Ran 6.09 miles in 55:57 at 9:11/mile. 

I stayed at 5K pace of 7:26/mile for the most part for the six repeats.  However, I did not run the repeats for the prescribed times.  I held the pace for 90 seconds to two minutes.

I have to get better at these VO2MI workouts and holding the pace for longer periods.

Next time I run this type of workout, I will go for half mile repeats.  Thus each rep should be done in 3:43 – not the full 5 minutes – but closer to five minutes than what I ran today.  I will run at a speed that will allow me to make the distance while of course aiming for 7:26/mile.

Once can do this…go for the five minutes. 

So did about nine minutes hard versus 30 minutes hard.  For now…consider this a Quality workout.  Really not a quality workout…but you gave it a shot.  Consider it so. 

Possible factors on poor results: Toggling between the Garmin watch fields to determine time/pace/distance, going out too fast and slowing, the 14 miler yesterday, haven’t done enough VO2MI workouts to carry the pace for 5 minutes, not fit enough to do this yet.  Further assessment needed.    

I have a tempo quality workout planned for Saturday.

I may do another quality workout before then (tempo run of 60 minutes @ 8:18/mile or something similar). 

I know I can easily carry the VDOT 42 Easy and Marathon paces for long distances.  I suspect the VDOT 42 tempo runs will not be a problem.  The VDOT 42 repetition runs at 200 meters will not be a problem…Carrying the VDOT 42 rep pace for 300 meters at 6:49/mile; well that will need some work as I had difficulty putting together the slower 5K pace for the 300 meter distance as seen below!

Carrying the FASTER paces at 300 meters and more are proving difficult!  The Repetition and 5K paces for extended periods: that is what needs improvement!!! 

A work in progress. 

http://connect.garmin.com/activity/146273342

517D019

At 3:15pm ran 5.08 miles in 47:12 @ 9:17/mile.  Thus Easy Miles.

State Street Route.  5.08 Easy Miles

At 2.75 mile mark, the pace was 9:50/mile.  For the next 2.33 miles, decided to pick up the pace to bring pace in line with Easy miles (9:25/mile). 

I decided to set the watch using the interval setting for ¼ mile splits today to practice viewing watch without toggling between screens.