|
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|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 191.26 | 0.00 | 0.00 | 0.00 | 191.26 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.03 | 0.00 | 0.00 | 0.00 | 10.03 |
|
http://connect.garmin.com/activity/256715502
Tue,
Jan 1, 2013 12:03 PM
|
Distance:
|
10.03 mi
|
|
Time:
|
1:37:34
|
|
Avg Pace:
|
9:44 min/mi
|
|
Elevation Gain:
|
557 ft
|
|
Calories:
|
1,338 C
|
A ten miler at slower than Easy pace (8:30-9:30/mile) getting them done at 9:44/mile average pace.
Sticking with the really easy pace for maybe another 1-2 weeks and then
the speedwork.
Need to slowly build up the pace and the mileage after the
two week break. Besides, I have to learn
to run slower. Over the next 16 weeks,
there will be six training runs being done in the 20-31 mile range. Running those at 9:00/mile
not the best idea (not all the miles anyway!).
Road conditions – 5.5 miles of this run done on the canal
trail which was icy throughout. That was
fun. I negative split the run. The tenth mile was the fastest split (9:11) – not really fast – but the purpose of
this run is EASY. Part of me has to
prove I still have gas in the tank though.
Plus, I love going faster at the end.
Why waste that opportunity!
|
Split
|
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:24
|
10:17
|
1
|
60
|
25
|
10:24
|
|
2
|
0:09:52
|
9:52
|
1
|
66
|
160
|
9:52
|
|
3
|
0:10:16
|
10:16
|
1
|
52
|
0
|
10:16
|
|
4
|
0:09:29
|
9:29
|
1
|
32
|
43
|
9:29
|
|
5
|
0:09:32
|
9:31
|
1
|
130
|
105
|
9:32
|
|
6
|
0:09:33
|
9:33
|
1
|
40
|
58
|
9:33
|
|
7
|
0:09:24
|
9:26
|
1
|
34
|
29
|
9:24
|
|
8
|
0:09:28
|
9:26
|
1
|
10
|
63
|
9:28
|
|
9
|
0:10:13
|
10:14
|
1
|
133
|
40
|
10:13
|
|
10
|
0:09:11
|
9:10
|
1
|
0
|
49
|
9:11
|
|
11
|
:13.2
|
:13
|
0.03
|
0
|
0
|
7:41
|
|
Summary
|
1:37:34
|
37:27.0
|
10.03
|
557
|
572
|
9:44
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
|
http://connect.garmin.com/activity/257261507
Wed,
Jan 2, 2013 5:45 PM
|
Distance:
|
5.10 mi
|
|
Time:
|
48:11
|
|
Avg Pace:
|
9:27 min/mi
|
|
Elevation Gain:
|
223 ft
|
|
Calories:
|
675 C
|
A quick 5.1 miles @ 9:27/mile pace in 48:11. Easy miles post work.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:34
|
1
|
121
|
79
|
9:34
|
|
2
|
0:09:31
|
1
|
33
|
56
|
9:31
|
|
3
|
0:09:30
|
1
|
30
|
23
|
9:31
|
|
4
|
0:09:28
|
1
|
20
|
13
|
9:29
|
|
5
|
0:09:10
|
1
|
13
|
20
|
9:10
|
|
6
|
:56.8
|
0.1
|
0
|
--
|
9:30
|
|
Summary
|
0:48:11
|
5.1
|
223
|
190
|
9:27
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.31 | 0.00 | 0.00 | 0.00 | 6.31 |
|
http://connect.garmin.com/activity/257612550
Thu, Jan 3, 2013 1:02 PM
|
Distance:
|
6.31 mi
|
|
Time:
|
59:20
|
|
Avg Pace:
|
9:24 min/mi
|
|
Elevation Gain:
|
347 ft
|
|
Calories:
|
839 C
|
I ran 6.31 miles at 9:24/mile. I was running at the Easy pace that I have
been maintaining for the past nine days.
At least I thought I was doing around 10:00/miles. Very surprising to me was that I put these
miles together at 9:24/mile pace. These splits, with this amount of vertical, is
pretty amazing given I thought I was just on a very relaxing run with no
concerns about pace. I actually may be
building up Endurance here!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:08
|
1
|
97
|
0
|
10:08
|
|
2
|
0:08:49
|
1
|
0
|
94
|
8:49
|
|
3
|
0:09:16
|
1
|
55
|
84
|
9:16
|
|
4
|
0:09:21
|
1
|
22
|
12
|
9:21
|
|
5
|
0:10:13
|
1
|
134
|
51
|
10:14
|
|
6
|
0:09:08
|
1
|
39
|
26
|
9:08
|
|
7
|
0:02:25
|
0.31
|
0
|
80
|
7:54
|
|
Summary
|
0:59:20
|
6.31
|
347
|
347
|
9:24
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.01 | 0.00 | 0.00 | 0.00 | 17.01 |
|
http://connect.garmin.com/activity/258286366
Sat, Jan 5, 2013
6:58 AM
|
Distance:
|
17.01 mi
|
|
Time:
|
2:47:53
|
|
Avg Pace:
|
9:52 min/mi
|
|
Elevation Gain:
|
1,054 ft
|
|
Calories:
|
2,257 C
|
I ran the Canal Trail at 7am. Did 17 miles at 9:52/mile
pace in 2:47:53. This is within the appropriate Long Run pace
range. Very Easy miles. You think not. Well I sometimes must prove this to
myself. Mile 15 done at 9:14/mile. Mile 16 done at 8:29/mile. Mile 17 done at 8:15/mile. These are faster splits than the first 14
miles. Again, like ACorn, I love running
faster at the tail end of the run. It’s
kind of a good way to get in the habit of “finishing kick†mode for races as
well!
I ran the first 6 miles alone and then Marc ran the last 11
miles with me. He is actually
considering running the Ultra with me in April which kind of shocked me. But hey, I am game if he is wanting to do
that!
Middle of this Canal Trail run had massive amounts of
snow/ice. Limited running space. Looking at the splits, you’ll see where.
Power Gel Mile 5 and 12. Gatorade Mile 5, 8, 12, 14. 32 ounces and plenty left over. So, take less next time.
I like the long runs.
But I am desperate to do a cutdown! Recently read about those and wanting to get
back to them. Maybe Tuesday. Want to know what mile 18 or 20 feels like in
a marathon? Do a six, eight or ten mile
cutdown run! No need to run the 20 miles
at race pace to feel that effort.
RULE: Negative split all your training runs and Races. If you are not doing that, then you are going
out to fast up front! Simple
concept. Don’t exhaust the fuel source
early in the run. You’ll pay on the tail
end.
RULE: Many people run there Easy runs too fast and there
hard runs to slow. Remember this. Always keep in mind the purpose of the run
and stay within the correct paces.
New idea: Adding rules to the entries so that I remember the
concepts. At some point, I’ll copy and
paste into one area.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:34
|
1
|
184
|
125
|
10:34
|
|
2
|
0:09:57
|
1
|
282
|
319
|
9:57
|
|
3
|
0:09:56
|
1
|
61
|
35
|
9:56
|
|
4
|
0:09:56
|
1
|
25
|
23
|
9:56
|
|
5
|
0:09:46
|
1
|
48
|
39
|
9:46
|
|
6
|
0:10:06
|
1
|
0
|
52
|
10:07
|
|
7
|
0:10:16
|
1
|
40
|
8
|
10:16
|
|
8
|
0:09:33
|
1
|
16
|
33
|
9:33
|
|
9
|
0:09:42
|
1
|
46
|
20
|
9:42
|
|
10
|
0:09:50
|
1
|
102
|
136
|
9:50
|
|
11
|
0:10:30
|
1
|
133
|
97
|
10:30
|
|
12
|
0:11:58
|
1
|
6
|
9
|
11:58
|
|
13
|
0:10:04
|
1
|
0
|
9
|
10:05
|
|
14
|
0:09:41
|
1
|
44
|
45
|
9:41
|
|
15
|
0:09:14
|
1
|
17
|
0
|
9:14
|
|
16
|
0:08:29
|
1
|
42
|
43
|
8:29
|
|
17
|
0:08:15
|
1
|
8
|
53
|
8:15
|
|
18
|
:04.9
|
0.01
|
0
|
0
|
8:08
|
|
Summary
|
2:47:53
|
17.01
|
1,054
|
1,047
|
9:52
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.12 | 0.00 | 0.00 | 0.00 | 6.12 |
|
http://connect.garmin.com/activity/259523956
Sun,
Jan 6, 2013 12:59 PM
|
Distance:
|
6.12 mi
|
|
Time:
|
57:37
|
|
Avg Pace:
|
9:24 min/mi
|
|
Elevation Gain:
|
947 ft
|
|
Calories:
|
823 C
|
Like Thursday, some hills.
No hat or gloves today. I ran 80
miles these past two weeks. I did these
6.12 miles at 9:24/mile in
57:36. 44.57 miles for the week (Monday
through Sunday). A good two weeks. I was not sure how this was going to feel after the 17 miler yesterday. As it turns out, I ran faster than I thought I would. I had been going for tens or whatever came my way - faster was fine but I was not running for speed. The pace I got was within Easy pace range.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:17
|
1
|
749
|
925
|
10:17
|
|
2
|
0:09:09
|
1
|
22
|
112
|
9:09
|
|
3
|
0:09:29
|
1
|
45
|
43
|
9:29
|
|
4
|
0:09:13
|
1
|
25
|
43
|
9:13
|
|
5
|
0:09:48
|
1
|
89
|
0
|
9:48
|
|
6
|
0:08:41
|
1
|
18
|
23
|
8:41
|
|
7
|
0:01:02
|
0.12
|
0
|
24
|
8:18
|
|
Summary
|
0:57:37
|
6.12
|
947
|
1,170
|
9:24
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
ULTRA:
04/21/13 Lake Waramaug Ultra, 31 Miles in 5:38:09 (10:54)
TOUGH MUDDER:
07/14/12: Mount Snow, VT Tough Mudder 10.34 miles in 4:57 (5:17)
MARATHONS:
05/12/13: Providence Marathon 4:10:50 (9:35 pace)
05/06/12: Providence Marathon 3:58:49 (9:07 pace)
05/01/11: Providence Marathon 03:54:20 (8:57 pace)
10/10/10: Chicago Marathon 4:04:47 (9:20 pace)
05/02/10: Providence Marathon 4:17:43 (9:50 pace)
10/25/09: Marine Corps Marathon 4:03:42 (9:18 pace)
10/10/09: Hartford Marathon 4:22:10 (10:00 pace)
HALF MARATHONS:
04/28/13: Cheshire Half Marathon 1:49:34 (8:22 pace)
02/23/13: Colchester Half Marathon 1:48:57 (8:20 pace)
11/11/12: Reservoir Run Half Marathon 1:51:27 (8:29 pace)
09/23/12: Niantic Bay Half Marathon 1:52:00 (8:33 pace)
05/26/12: Hamden Hills Half Marathon 1:58:33 (9:02 pace)
04/29/12: Cheshire Half Marathon 1:48:56 (8:19 pace)
03/24/12: Savin Rock Half Marathon 1:48:42 (8:19 pace)
02/25/12: Colchester Half Marathon 1:58:56 (9:06 pace)
09/25/11: Niantic Bay Half Marathon 1:57:49 (8:59 pace)
06/26/11: Fairfield Half Marathon 2:02:17 (9:20 pace) 04/03/11: Danbury Half Marathon 1:51:49 (8:33 pace)
03/19/11: Savin Rock Half Marathon 1:53:12 (8:38 pace)
02/26/11: Colchester Half Marathon 1:53:26 (8:39 pace) 09/26/10: Niantic Bay Half Marathon 1:49:14 (8:20 pace)
06/27/10: Fairfield Half Marathon 1:58:50 (9:04 pace) 04/11/10: Danbury Half Marathon 1:48:33 (8:17 pace) 02/27/10: Colchester Half Marathon 1:59:36 (9:07 pace) 09/27/09: Niantic Bay Half Marathon 1:46:54 (8:09 pace)
06/28/09: Fairfield Half Marathon 1:58:31 (9:02 pace)
02/28/09: Colchester Half Marathon 2:15:17 (10:19 pace)
20K
09/03/12 New Haven Road Race 20K 1:44:32 (8:24 pace)
09/05/11: New Haven Road Race 20K 1:55:34 (9:17 pace)
09/06/10: New Haven Road Race 20K 1:42:25 (8:14 pace)
09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace)
10K
08/19/12: 3d Annual Sunset Run for Warriors 54:07 (8:42 pace)
5.2 M
12/05/10: Pearl Harbor Masters 5.2M 41:33 (7:59 pace)
12/06/09: Pearl Harbor Masters 5.2M 41:57 (8:04 pace)
5 Miles
11/18/12 Turkey Trot (Wallingford) 38:56 (7:47 pace)
11/20/11 Turkey Trot (Wallingford) 39:15 (7:51 pace) VDOT = 40.59
11/21/10 Turkey Trot (Wallingford) 39:42 (7:56 pace)
4.75 M
11/22/12: 76th Annual Manchester Road Race 37:09 (7:50 pace)
11/24/11: 75th Annual Manchester Road Race 36:57 (7:47 pace) VDOT = 40.87
11/25/10: 74th Annual Manchester Road Race 37:23 (7:52 pace)
11/26/09: 73rd Annual Manchester Road Race 39:06 (8:14 pace)
5K OFFICIAL: 8/17/13: MADD 5K, Stratford 23:30 (7:35 pace) ACTUAL: Garmin Watch, 23:30, 3.14 miles @ 7:29/mile pace OFFICIAL: 8/10/13,
Hope is Coming 5K, 24:00 @ 7:45/mile
pace
ACTUAL: Garmin Watch, 23:59, 3.13 miles @ 7:40/mile pace. OFFICIAL: 7/4/13,
Courtney Honda 5K, 25:18 @ 8:10/mile
pace
ACTUAL: Garmin Watch, 25:15, 3.16 miles @ 8:00/mile pace) 06/23/13 Irish Festival 5K 24:33 (7:55 pace) 12/09/12: 28th Annual Christopher Martins 24:19 (7:50 pace)
12/02/12: Santa Scramble, Hamden 24:50 (8:01 pace)
10/13/12: Run for the Penguins, Mystic 24:49 (8:00 pace)
10/07/12: Tommy Fund 5K 24:40 (7:57 pace) 06/03/12: Sprint For Monroe 24:28 (7:54 pace)
12/11/11: 27th Annual Christopher Martins 24:00 (7:43 pace)
11/19/11: Hot Coco (Cheshire) 23:58 (7:43 pace) VDOT = 40.27
10/15/11: Run for the Penguins, Mystic 31:57 (10:18 pace)
12/12/10: 26th Annual Christopher Martins 25:29 (8:12 pace)
11/20/10 Hot Coco 5K (Cheshire) 25:14 (8:08 pace)
03/07/10: WPLR Shamrock & Roll 24:55 (8:01 pace)
01/01/10: Chilly Chilli Run 25:17 (8:08 pace)
12/13/09: 25th Annual Christopher Martins 24:31 (7:53 pace)
07/15/09: Citizen's Bank Not Your Typical 5K 26:47 (8:37 pace)
07/04/09: Independence Day 5000 at 26:12 (8:25 pace)
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.01 | 0.00 | 0.00 | 0.00 | 9.01 |
|
http://connect.garmin.com/activity/259850885
Tue,
Jan 8, 2013 12:48 PM
|
Distance:
|
9.01 mi
|
|
Time:
|
1:27:42
|
|
Avg Pace:
|
9:44 min/mi
|
|
Elevation Gain:
|
722 ft
|
|
Calories:
|
1,202 C
|
9.01 miles done at 9:44/mile in 1:27:41. BUT…there
is 722 feet of vertical. So not as Easy
a run as you might think given the pace.
Although looking at the first mile split, the 378 feet of elevation gain
not accurate…there is about 100 feet gain – maybe 125 feet gain…the out portion
for the first 2.5 miles is well known to me.
It was 51 degrees. I was planning a Loop course. 3, 3.5, 4, 4.5 miles – what the hey? Okay, I guess I did not calculate that loop
correctly. Turned around or I never
would have gotten back – became an Out and Back route.
I just looked at the Garmin map. I had the right idea. The Loop was a lot longer than I expected
though.
When I first began running, I tried music. It cut out on me every half mile. So I stopped trying - about a week of that. Yesterday I purchased a music player with the
earphones. I used that today – put about
52 songs on it. I will say this, it
takes getting used to!! I felt like it
totally threw me off. I could not hear
my breathing, my tempo was off. My pace
was off. Was no where near as focused on the run as
I usually am. Not sold on the music
idea. I may try it a few more
times.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:10
|
1
|
378
|
264
|
10:10
|
|
2
|
0:08:36
|
1
|
0
|
102
|
8:36
|
|
3
|
0:09:19
|
1
|
57
|
83
|
9:19
|
|
4
|
0:08:55
|
1
|
0
|
54
|
8:55
|
|
5
|
0:09:40
|
1
|
0
|
26
|
9:40
|
|
6
|
0:10:25
|
1
|
67
|
0
|
10:25
|
|
7
|
0:10:58
|
1
|
85
|
34
|
10:58
|
|
8
|
0:10:29
|
1
|
83
|
24
|
10:29
|
|
9
|
0:09:08
|
1
|
51
|
129
|
9:08
|
|
10
|
:02.8
|
0.01
|
0
|
0
|
7:46
|
|
Summary
|
1:27:42
|
9.01
|
722
|
716
|
9:44
|
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/260186753
Wed,
Jan 9, 2013 12:50 PM
|
Distance:
|
5.01 mi
|
|
Time:
|
44:49
|
|
Avg Pace:
|
8:57 min/mi
|
|
Elevation Gain:
|
303 ft
|
|
Calories:
|
664 C
|
I ran these five miles at 8:57/mile
in 44:50. Pretty decent pace I think
given the elevation and I was going for Easy but may have pushed a littler
harder than easy. At any rate, the pace
is within low end of Easy pace range (a harder Easy).
AND: NO MUSIC. I
tried music yesterday and it simply was not working for me. To me, the music takes so much away from the
run – so out of tune with the run and what is going on with my pace and
breathing with the music. I have no idea
if this is normal – so many other people seem to want the music during their
runs and races.
Staying on track with the running! Have a scheduled run tomorrow with a workmate. So there high likelihood that run will get
done! And then Saturday sees another scheduled
run with a friend. I am thinking I will
have another solid week of runs and miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:15
|
1
|
94
|
0
|
9:16
|
|
2
|
0:08:27
|
1
|
0
|
90
|
8:28
|
|
3
|
0:09:18
|
1
|
96
|
68
|
9:18
|
|
4
|
0:09:29
|
1
|
98
|
26
|
9:29
|
|
5
|
0:08:16
|
1
|
15
|
124
|
8:17
|
|
6
|
:03.0
|
0.01
|
0
|
0
|
8:02
|
|
Summary
|
0:44:50
|
5.01
|
303
|
308
|
8:57
|
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.04 | 0.00 | 0.00 | 0.00 | 7.04 |
|
http://connect.garmin.com/activity/260563792
Thu, Jan 10, 2013 5:51 PM
|
Distance:
|
6.02 mi
|
|
Time:
|
53:11
|
|
Avg Pace:
|
8:50 min/mi
|
|
Elevation Gain:
|
76 ft
|
|
Calories:
|
787 C
|
http://connect.garmin.com/activity/260563784
Thu, Jan 10, 2013 6:47 PM
|
Distance:
|
1.02 mi
|
|
Time:
|
9:12
|
|
Avg Pace:
|
8:59 min/mi
|
|
Elevation Gain:
|
0 ft
|
|
Calories:
|
134 C
|
I ran 6.02 miles at 8:52/mile
in 53:11with Bryan at the Hamden
High School track.
Then Bryan said he was
thinking about doing an hour so we went another 1.02 miles getting it done at 8:59/mile in 9:12.
So safe to say 7.04 miles at 8:52/mile
pace overall. Within Easy pace range.
Been a while since I ran on the track. We did this because it was dark when we ran
and there is light on the tracks…safer area to run at this time of night.
Good workout. Been a
while since I ran with Bryan.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:55
|
1
|
15
|
0
|
8:55
|
|
2
|
0:08:49
|
1
|
0
|
10
|
8:50
|
|
3
|
0:08:47
|
1
|
19
|
10
|
8:47
|
|
4
|
0:09:14
|
1
|
23
|
25
|
9:14
|
|
5
|
0:08:45
|
1
|
0
|
8
|
8:45
|
|
6
|
0:08:33
|
1
|
20
|
21
|
8:33
|
|
7
|
:07.6
|
0.02
|
0
|
0
|
8:17
|
|
Summary
|
0:53:11
|
6.02
|
76
|
74
|
8:50
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
http://connect.garmin.com/activity/261213875
Sat,
Jan 12, 2013 9:47 AM
|
Distance:
|
14.50 mi
|
|
Time:
|
2:35:36
|
|
Avg Pace:
|
10:44 min/mi
|
|
Elevation Gain:
|
640 ft
|
|
Calories:
|
1,918 C
|
I ran 14.50 miles with Marc today on the Canal Trail and saw
Bob U. running the same trail at about our 7 mile marker. Again, ice and sleet throughout around mile
3.75-10.75 of the run thus compromising the splits. Some walk breaks at mile 5 and ten. Last 2.5 miles, picked up the pace getting mile
13 done at 9:23/mile, mile 14 at 8:29/mile and the last half mile at 8:12/mile
pace. Thus the last 2.5 miles done at faster pace than the first 12 miles. Overall pace for the 14.5 miles is
10:44/mile done in 2:35:36.
A good run.
Maintaining consistency with doing the correct number of
weekly runs, the correct miles and getting the scheduled Longs done. Next week has 20 scheduled for Saturday. Looking forward to that run. Been a while since I got a 20 done.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:20
|
1
|
62
|
0
|
10:20
|
|
2
|
0:10:13
|
1
|
19
|
48
|
10:14
|
|
3
|
0:10:44
|
1
|
35
|
23
|
10:44
|
|
4
|
0:10:35
|
1
|
78
|
99
|
10:36
|
|
5
|
0:11:08
|
1
|
26
|
0
|
11:08
|
|
6
|
0:11:45
|
1
|
82
|
85
|
11:45
|
|
7
|
0:11:29
|
1
|
35
|
20
|
11:29
|
|
8
|
0:14:31
|
1
|
25
|
26
|
14:31
|
|
9
|
0:10:51
|
1
|
86
|
97
|
10:52
|
|
10
|
0:10:39
|
1
|
17
|
23
|
10:40
|
|
11
|
0:11:08
|
1
|
6
|
31
|
11:08
|
|
12
|
0:10:13
|
1
|
38
|
2
|
10:14
|
|
13
|
0:09:23
|
1
|
12
|
37
|
9:23
|
|
14
|
0:08:29
|
1
|
44
|
24
|
8:29
|
|
15
|
0:04:07
|
0.5
|
76
|
126
|
8:12
|
|
Summary
|
2:35:36
|
14.5
|
640
|
641
|
10:44
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
|
http://connect.garmin.com/activity/261793501
Sun,
Jan 13, 2013 1:44 PM
|
Distance:
|
10.01 mi
|
|
Time:
|
1:34:55
|
|
Avg Pace:
|
9:29 min/mi
|
|
Elevation Gain:
|
582 ft
|
|
Calories:
|
1,353 C
|
I ran 10.01 miles at 9:29/mile
in 1:34:55.
My “Easy miles range†is 8:31-9:32/mile
so at the very easy range from pace perspective. But there is some elevation on the course, so
I would say maybe midpoint of Easy or even a harder Easy effort than that. At any rate, a good run and pace given this
is after the 14.5 mile run of yesterday.
The second to last mile on this route is always tough – it is
all uphill. I am surprised that with the
135 feet of vertical (and I do believe the elevation is accurate) I am able to
put together a mile 9 split of 10:16/mile. Doing this deep in the run is a good sign –
and honestly, I was just chugging along at what I thought was a kind of slow pace. In no way was I attempting to run this split
fast. The fast split or faster split was
to be mile ten – the last mile of the run and I put that together at 8:54/mile (faster than all previous splits).
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:13
|
1
|
37
|
0
|
10:13
|
|
2
|
0:09:34
|
1
|
43
|
155
|
9:34
|
|
3
|
0:09:51
|
1
|
52
|
14
|
9:51
|
|
4
|
0:09:13
|
1
|
45
|
21
|
9:13
|
|
5
|
0:09:08
|
1
|
31
|
12
|
9:08
|
|
6
|
0:09:25
|
1
|
35
|
56
|
9:25
|
|
7
|
0:09:17
|
1
|
195
|
183
|
9:17
|
|
8
|
0:09:00
|
1
|
9
|
67
|
9:00
|
|
9
|
0:10:16
|
1
|
135
|
8
|
10:16
|
|
10
|
0:08:54
|
1
|
0
|
79
|
8:54
|
|
11
|
:04.9
|
0.01
|
0
|
0
|
8:28
|
|
Summary
|
1:34:55
|
10.01
|
582
|
595
|
9:29
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.09 | 0.00 | 0.00 | 0.00 | 6.09 |
|
http://connect.garmin.com/activity/262573600
Tue,
Jan 15, 2013 1:10 PM
|
Distance:
|
6.09 mi
|
|
Time:
|
57:28
|
|
Avg Pace:
|
9:26 min/mi
|
|
Elevation Gain:
|
609 ft
|
|
Calories:
|
819 C
|
6.09 miles @ 9:26/mile in 57:28. Easy and given vertical, midpoint of Easy or
harder. Hitting my 4th week of being very consistent.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:07
|
1
|
372
|
626
|
10:07
|
|
2
|
0:09:05
|
1
|
0
|
62
|
9:05
|
|
3
|
0:09:30
|
1
|
31
|
77
|
9:30
|
|
4
|
0:09:12
|
1
|
30
|
13
|
9:12
|
|
5
|
0:09:52
|
1
|
141
|
51
|
9:52
|
|
6
|
0:08:59
|
1
|
35
|
75
|
9:00
|
|
7
|
:43.2
|
0.09
|
0
|
0
|
8:10
|
|
Summary
|
0:57:28
|
6.09
|
609
|
903
|
9:26
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.14 | 0.00 | 0.00 | 0.00 | 5.14 |
|
http://connect.garmin.com/activity/262697166
Wed,
Jan 16, 2013 7:50 AM
|
Distance:
|
5.14 mi
|
|
Time:
|
49:00
|
|
Avg Pace:
|
9:32 min/mi
|
|
Elevation Gain:
|
135 ft
|
|
Calories:
|
682 C
|
I ran these 5.14 miles on snow and slush running within the
tracks made by cars. Got them done @ 9:32/mile in 49:00. Easy miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:56
|
1
|
62
|
123
|
9:56
|
|
2
|
0:09:38
|
1
|
33
|
32
|
9:38
|
|
3
|
0:09:24
|
1
|
20
|
19
|
9:24
|
|
4
|
0:09:28
|
1
|
21
|
20
|
9:28
|
|
5
|
0:09:13
|
1
|
0
|
8
|
9:13
|
|
6
|
0:01:21
|
0.14
|
0
|
12
|
9:43
|
|
Summary
|
0:49:00
|
5.14
|
135
|
213
|
9:32
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 6.70 |
|
http://connect.garmin.com/activity/263189428
Thu, Jan 17, 2013 5:57 PM
|
Distance:
|
6.70 mi
|
|
Time:
|
1:02:55
|
|
Avg Pace:
|
9:24 min/mi
|
|
Elevation Gain:
|
79 ft
|
|
Calories:
|
886 C
|
6.7 miles at the Hamden
High School track with Bryan
at 9:24/mile in 1:02:55. Mile 1-5
splits between 9:16-9:29/mile…very
consistent. The mile 6 split was 9:38 and the last 0.7 miles at 9:17/mile.
Good run. I let Bryan
lead and I maintained pace with him. Within
Easy pace range of 8:31-9:32. A good workout.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:29
|
1
|
7
|
33
|
9:29
|
|
2
|
0:09:24
|
1
|
8
|
0
|
9:24
|
|
3
|
0:09:18
|
1
|
8
|
9
|
9:18
|
|
4
|
0:09:21
|
1
|
20
|
14
|
9:21
|
|
5
|
0:09:16
|
1
|
12
|
19
|
9:16
|
|
6
|
0:09:38
|
1
|
10
|
21
|
9:38
|
|
7
|
0:06:28
|
0.7
|
14
|
10
|
9:17
|
|
Summary
|
1:02:55
|
6.7
|
79
|
106
|
9:24
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.28 | 0.00 | 0.00 | 0.00 | 15.28 |
|
http://connect.garmin.com/activity/263648308
Sat,
Jan 19, 2013 5:16 AM
|
Distance:
|
15.28 mi
|
|
Time:
|
2:30:08
|
|
Avg Pace:
|
9:50 min/mi
|
|
Elevation Gain:
|
564 ft
|
|
Calories:
|
2,049 C
|
I got up at 4:17 am. Putter around the house and then to Dunkin
Donuts for a coffee. I start the run at 5:16am. It
is cold. So I find myself thinking about
some friends in Utah who are
running in 4 degree weather. I run the
Canal Trail toward New Haven and
once I cross into New Haven, every
tenth of a mile there are emergency phones lit up in blue. Mind travels to “The Doors†and Jim Morrison
song about blood on the streets in the town of New Haven. Get about 45 minutes done and head back to
meet Bob.
At about 6:40am, I
meet with Bob U. I ran the first 8.78
miles alone and then the last 6.5 miles with Bob. I get 15.28 miles done @ 9:50/mile in 2:30:08. The alone miles are slower than the miles I
ran with Bob. Figured I would run slower
up front and maintain 9:15-9:30/mile
pace with Bob. I just kept pace with
what Bob was running.
This was my 700th run.
Run number 700 cut short and discontinued. I did not do my scheduled 20 miles and Bob
did not do his scheduled ten miles…we both needed to have a BM.
Run number 164 on 12/10/09
interrupted (but continued) due same issue.
Then BM in woods as wipes available (mile 8). That day I was running the Colchester Half
Marathon course as a training run.
What does this all mean?
Well every 350 runs or so, you’ll have to have a BM. More importantly, I probably should run a 15
miler tomorrow as I did not get a Long run done today. I figure two back-to-back 15 milers will
suffice and make up for a 20 miler not getting done. Hey, who knows? From an endurance perspective, this is probably
accurate.
At any rate, the legs are feeling good. Getting 15 done tomorrow should not be a
problem.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:44
|
1
|
39
|
59
|
10:44
|
|
2
|
0:10:09
|
1
|
20
|
26
|
10:09
|
|
3
|
0:10:17
|
1
|
62
|
33
|
10:17
|
|
4
|
0:10:09
|
1
|
13
|
20
|
10:09
|
|
5
|
0:09:59
|
1
|
46
|
56
|
9:59
|
|
6
|
0:10:03
|
1
|
16
|
20
|
10:03
|
|
7
|
0:09:48
|
1
|
20
|
33
|
9:48
|
|
8
|
0:09:48
|
1
|
46
|
46
|
9:49
|
|
9
|
0:10:53
|
1
|
52
|
26
|
10:53
|
|
10
|
0:08:44
|
1
|
66
|
13
|
8:44
|
|
11
|
0:09:00
|
1
|
26
|
26
|
9:00
|
|
12
|
0:09:17
|
1
|
39
|
39
|
9:17
|
|
13
|
0:09:39
|
1
|
46
|
36
|
9:39
|
|
14
|
0:09:24
|
1
|
33
|
49
|
9:24
|
|
15
|
0:09:34
|
1
|
26
|
66
|
9:34
|
|
16
|
0:02:39
|
0.28
|
--
|
66
|
9:29
|
|
Summary
|
2:30:08
|
15.28
|
564
|
627
|
9:50
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 15.01 |
|
http://connect.garmin.com/activity/264358371
Sun,
Jan 20, 2013 1:20 PM
|
Distance:
|
15.01 mi
|
|
Time:
|
2:27:01
|
|
Avg Pace:
|
9:48 min/mi
|
|
Elevation Gain:
|
1,466 ft
|
|
Calories:
|
2,011 C
|
I ran 15.28 yesterday instead of 20 miles. Today I ran 15.01 miles @9:48/mile in 2:27:01.
Route: Canal Trail from Bruegger’s to New Haven,
Hillhouse Avenue (5 miles)
and back (5 miles). Then 2.5 miles in other direction and back.
Today the goal was to do ten minute miles.
The fastest split is Mile 15 at 8:55/mile. I run
this faster on purpose to show I have something in the tank. Did not have an 8:15/mile
in the tank today though.
Got 30 miles done this weekend and 48 miles done for the
week.
Every month there is a week of down time. That is next week and 36 miles scheduled for
that week.
139 Miles for the year as of 1/20/13.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:38
|
1
|
985
|
95
|
10:38
|
|
2
|
0:09:32
|
1
|
29
|
31
|
9:32
|
|
3
|
0:09:50
|
1
|
10
|
18
|
9:50
|
|
4
|
0:09:36
|
1
|
16
|
12
|
9:36
|
|
5
|
0:09:03
|
1
|
18
|
44
|
9:03
|
|
6
|
0:10:14
|
1
|
22
|
9
|
10:14
|
|
7
|
0:09:36
|
1
|
32
|
0
|
9:36
|
|
8
|
0:09:31
|
1
|
22
|
36
|
9:31
|
|
9
|
0:09:41
|
1
|
14
|
21
|
9:41
|
|
10
|
0:09:55
|
1
|
34
|
21
|
9:55
|
|
11
|
0:10:55
|
1
|
63
|
11
|
10:55
|
|
12
|
0:09:54
|
1
|
21
|
46
|
9:54
|
|
13
|
0:09:54
|
1
|
135
|
125
|
9:54
|
|
14
|
0:09:45
|
1
|
47
|
20
|
9:45
|
|
15
|
0:08:55
|
1
|
17
|
77
|
8:55
|
|
16
|
:02.4
|
0.01
|
0
|
0
|
6:00
|
|
Summary
|
2:27:01
|
15.01
|
1,466
|
565
|
9:48
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.35 | 0.00 | 0.00 | 0.00 | 6.35 |
|
http://connect.garmin.com/activity/265041825
Tue,
Jan 22, 2013 12:36 PM
|
Distance:
|
6.35 mi
|
|
Time:
|
1:00:09
|
|
Avg Pace:
|
9:28 min/mi
|
|
Elevation Gain:
|
381 ft
|
|
Calories:
|
855 C
|
6.35 miles at 9:28/mile in 1:00:08
with some elevation. I am able to get
through these miles easily enough. It
was 24 degrees.
I was running Easy miles and basically going for recovery
pace miles (9:39-10:23/mile) and
trying for 10:00/miles but ran a bit
faster than that.
There is an art to running at a slower pace. I find myself picking up the pace without realizing
it. Do not do this during the longer
runs!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:45
|
1
|
89
|
390
|
9:45
|
|
2
|
0:09:05
|
1
|
26
|
85
|
9:05
|
|
3
|
0:09:27
|
1
|
39
|
85
|
9:27
|
|
4
|
0:09:27
|
1
|
30
|
7
|
9:27
|
|
5
|
0:09:57
|
1
|
102
|
46
|
9:57
|
|
6
|
0:09:33
|
1
|
72
|
16
|
9:34
|
|
7
|
0:02:54
|
0.35
|
10
|
75
|
8:14
|
|
Summary
|
1:00:09
|
6.35
|
381
|
722
|
9:28
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.02 | 0.00 | 0.00 | 0.00 | 4.02 |
|
http://connect.garmin.com/activity/265349563
Wed,
Jan 23, 2013 12:43 PM
|
Distance:
|
4.02 mi
|
|
Time:
|
38:28
|
|
Avg Pace:
|
9:35 min/mi
|
|
Elevation Gain:
|
206 ft
|
|
Calories:
|
540 C
|
A quick four miler at 9:35/mile in 38:28.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:22
|
1
|
95
|
0
|
10:23
|
|
2
|
0:09:12
|
1
|
0
|
90
|
9:12
|
|
3
|
0:09:57
|
1
|
85
|
16
|
9:57
|
|
4
|
0:08:47
|
1
|
26
|
99
|
8:47
|
|
5
|
:10.5
|
0.02
|
0
|
0
|
9:34
|
|
Summary
|
0:38:28
|
4.02
|
206
|
205
|
9:35
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
|
http://connect.garmin.com/activity/265655656
Thu, Jan 24, 2013 12:32 PM
|
Distance:
|
5.60 mi
|
|
Time:
|
52:56
|
|
Avg Pace:
|
9:27 min/mi
|
|
Elevation Gain:
|
243 ft
|
|
Calories:
|
751 C
|
5.6 miles @ 9:27/mile in 52:56. Cold!
Windy! But hey, I want to avoid
the TM and this is the price which must be paid. I am continuing to be consistent with my
training by running 5 days weekly, running the scheduled miles, and getting in
the Longs. This is a good five week
streak here so far!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:51
|
1
|
35
|
26
|
9:52
|
|
2
|
0:09:50
|
1
|
94
|
28
|
9:50
|
|
3
|
0:09:00
|
1
|
17
|
68
|
9:00
|
|
4
|
0:09:45
|
1
|
76
|
2
|
9:45
|
|
5
|
0:08:53
|
1
|
0
|
87
|
8:53
|
|
6
|
0:05:37
|
0.6
|
21
|
35
|
9:21
|
|
Summary
|
0:52:56
|
5.6
|
243
|
247
|
9:27
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.16 | 0.00 | 0.00 | 0.00 | 13.16 |
|
http://connect.garmin.com/activity/266293633
Sat,
Jan 26, 2013 12:34 PM
|
Distance:
|
13.16 mi
|
|
Time:
|
1:58:38
|
|
Avg Pace:
|
9:01 min/mi
|
|
Elevation Gain:
|
948 ft
|
|
Calories:
|
1,746 C
|
I ran the Colchester Half Marathon course as a training run
today. The goal was to get the 13.1
miles done @ 9:00/mile pace. I ran 13.16 miles @ 9:01/mile pace in 1:58:38. It is safe to say the goal was
accomplished. 948 Feet of elevation for the route…but it may
be about 700 feet of elevation…not sure.
At any rate, with the hills, it takes a particular type of running/pacing
to get the goal pace met.
I ran with Theo and Steve.
They quickly got ahead of me.
Rick met me at about mile 5 or six maybe and he finished the run with
me. Michael (I think that is his name)
also met up with us and he finished some of the miles with Rick and I.
Good workout. NOTE and OBSERVATION OF 1/29/13: As I analyze my Colchester Half Marathon training run on Saturday and
compare the times to those of Theo and Steve, I notice they ran the
first 8 miles 9:54 faster than me. BUT, they run the last 5 miles 2:14
faster than me. The number of seconds they run faster than me for each
mile are 53-89-89-77-66-51-83-86-34-3-24-41-32. I did very well on the tail end of that run.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:54
|
1
|
40
|
32
|
8:55
|
|
2
|
0:09:17
|
1
|
94
|
54
|
9:17
|
|
3
|
0:09:34
|
1
|
80
|
18
|
9:34
|
|
4
|
0:08:56
|
1
|
103
|
137
|
8:56
|
|
5
|
0:08:41
|
1
|
0
|
59
|
8:41
|
|
6
|
0:08:27
|
1
|
11
|
90
|
8:27
|
|
7
|
0:09:48
|
1
|
120
|
35
|
9:48
|
|
8
|
0:09:46
|
1
|
94
|
91
|
9:46
|
|
9
|
0:08:41
|
1
|
44
|
29
|
8:41
|
|
10
|
0:08:09
|
1
|
81
|
271
|
8:09
|
|
11
|
0:08:31
|
1
|
42
|
81
|
8:31
|
|
12
|
0:09:10
|
1
|
93
|
32
|
9:10
|
|
13
|
0:09:12
|
1
|
119
|
33
|
9:12
|
|
14
|
0:01:31
|
0.16
|
27
|
0
|
9:38
|
|
Summary
|
1:58:38
|
13.16
|
948
|
961
|
9:01
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.05 | 0.00 | 0.00 | 0.00 | 5.05 |
|
http://connect.garmin.com/activity/266963366
Sun,
Jan 27, 2013 4:40 PM
|
Distance:
|
5.05 mi
|
|
Time:
|
47:05
|
|
Avg Pace:
|
9:19 min/mi
|
|
Elevation Gain:
|
141 ft
|
|
Calories:
|
672 C
|
5.05 miles done @ 9:19/mile in 47:05.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:36
|
1
|
32
|
145
|
9:37
|
|
2
|
0:09:21
|
1
|
79
|
75
|
9:21
|
|
3
|
0:09:15
|
1
|
15
|
22
|
9:16
|
|
4
|
0:09:19
|
1
|
6
|
10
|
9:19
|
|
5
|
0:09:08
|
1
|
9
|
0
|
9:08
|
|
6
|
:24.6
|
0.05
|
0
|
0
|
8:07
|
|
Summary
|
0:47:05
|
5.05
|
141
|
251
|
9:19
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.54 | 0.00 | 0.00 | 0.00 | 7.54 |
|
http://connect.garmin.com/activity/267540507
Tue,
Jan 29, 2013 1:47 PM
|
Distance:
|
7.54 mi
|
|
Time:
|
1:12:21
|
|
Avg Pace:
|
9:36 min/mi
|
|
Elevation Gain:
|
345 ft
|
|
Calories:
|
998 C
|
7.54 miles at 9:36/mile pace in 1:12:21. I just ran
locally and randomly with no particular course in mind. Unstructured in that respect and new
territory covered. Good run. As I analyze my Colchester Half Marathon training run on Saturday and compare the times to those of Theo and Steve, I notice they ran the first 8 miles 9:54 faster than me. BUT, they run the last 5 miles 2:14 faster than me. The number of seconds they run faster than me for each mile are 53-89-89-77-66-51-83-86-34-3-24-41-32. I did very well on the tail end of that run.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:48
|
1
|
37
|
27
|
9:48
|
|
2
|
0:09:30
|
1
|
0
|
22
|
9:30
|
|
3
|
0:09:33
|
1
|
108
|
89
|
9:33
|
|
4
|
0:09:39
|
1
|
54
|
56
|
9:39
|
|
5
|
0:09:41
|
1
|
0
|
5
|
9:41
|
|
6
|
0:09:39
|
1
|
33
|
23
|
9:39
|
|
7
|
0:09:37
|
1
|
94
|
76
|
9:37
|
|
8
|
0:04:54
|
0.54
|
19
|
48
|
9:02
|
|
Summary
|
1:12:21
|
7.54
|
345
|
347
|
9:36
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/267854229
Wed,
Jan 30, 2013 1:01 PM
|
Distance:
|
5.01 mi
|
|
Time:
|
45:48
|
|
Avg Pace:
|
9:08 min/mi
|
|
Elevation Gain:
|
278 ft
|
|
Calories:
|
679 C
|
I ran 5.01 miles @ 9:08/mile
pace in 45:48. Same route as yesterday
for the most part in that I kept it very local to start point. Warmer weather today. It is supposed to be very windy tonight.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:03
|
1
|
43
|
36
|
9:03
|
|
2
|
0:09:12
|
1
|
12
|
0
|
9:12
|
|
3
|
0:09:04
|
1
|
67
|
54
|
9:04
|
|
4
|
0:09:13
|
1
|
101
|
116
|
9:13
|
|
5
|
0:09:10
|
1
|
54
|
78
|
9:11
|
|
6
|
:06.6
|
0.01
|
0
|
0
|
7:45
|
|
Summary
|
0:45:48
|
5.01
|
278
|
284
|
9:08
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.17 | 0.00 | 0.00 | 0.00 | 6.17 |
|
http://connect.garmin.com/activity/268179436
Thu, Jan 31, 2013 11:55 AM
|
Distance:
|
6.17 mi
|
|
Time:
|
58:40
|
|
Avg Pace:
|
9:30 min/mi
|
|
Elevation Gain:
|
271 ft
|
|
Calories:
|
824 C
|
I ran 6.17 miles @ 9:30/mile
pace in 58:40. Pretty decent elevation
and the tail and headwinds were amazing.
January 2013 Summary Mondays and Fridays OFF.
I ran all other days as per schedule.
Weekday Miles: 95.12
Weekend Miles: 96.14
Total Miles: 191.26 (Scheduled Miles: 193)
Weekend Runs: 17+6, 15+10, 15+15, 13+5
This month I have been very consistent with running.
Last year saw <1200 miles run.
I have doubled the mileage I usually do and instead of doing
the suggested ten percent weekly increase, I increased the mileage by 100
percent.
Not a wise practice if one is to run at the same intensity
as had been running – so I concluded that I would have to run Easy miles if I
was going to do that kind of distance.
All miles were Easy pace in the 9:00-10:00
mile range. Some splits were faster I am
sure…but overall pace for the runs was within above stated range. Some speedwork was done – minimal though.
This month was only about getting consistent with running on
the scheduled days, putting in the correct mileage, and ENDURANCE building. I accomplished the three primary objectives.
Thanks to Bryan, Marc, Bob, Theo, Steve, Rick and Mike –
people I ran with on some of those runs.
***The below splits are from the run today.***
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:10
|
1
|
36
|
21
|
9:10
|
|
2
|
0:08:51
|
1
|
26
|
40
|
8:51
|
|
3
|
0:09:23
|
1
|
30
|
0
|
9:23
|
|
4
|
0:09:40
|
1
|
87
|
120
|
9:40
|
|
5
|
0:10:09
|
1
|
34
|
0
|
10:09
|
|
6
|
0:09:53
|
1
|
59
|
81
|
9:53
|
|
7
|
0:01:35
|
0.17
|
0
|
7
|
9:09
|
|
Summary
|
0:58:40
|
6.17
|
271
|
269
|
9:30
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 191.26 | 0.00 | 0.00 | 0.00 | 191.26 |
|
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