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October 31, 2024

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.910.002.570.0011.48

http://connect.garmin.com/activity/147132134

519D021Q

Quality Workout.  1:42pm.  Rings of State.  2.57 Threshold Miles, 8.91 Easy Miles

11.48 miles done in 1:41:59 at 8:53/mile.

Scheduled: 2 Miles Easy pace {9:25/mile} + 2 x (10 minutes at Threshold pace {7:52/mile}with 2-min rests) + 1 Hour Easy pace.

I did the precise workout as scheduled and at better than planned paces. 

I am very satisfied with this result.  I had difficulty putting together (90-120 second repeats at 7:26/mile with 4 minutes rest) Sunday.  Today I easily handle (10 minutes at 7:46/mile with two minutes rest)!  Does 20 seconds really make that much of a difference?  I do not think so.  I suspect I am better with longer distances…I can run a quick pace in time and can build…not however in the minimal time it takes to run 300-400 meters – or at least not yet.

CONFIRMATION: I can handle the ten minute Cruise Intervals at VDOT 42 intensity.

Learned about feature on the Garmin watch…Advanced Workouts.  It allows me to enter multiple steps for a particular workout.  For example…I can program 2 miles Easy pace + 4x (1 mile T pace with 1-min rest) + 5 min Easy pace + 3 x (1 mile T pace with 1-min rest) + 2 miles Easy pace.  For the longest time, I was wondering how to program that kind of a workout into the Garmin.  I thought the watch features were lacking…turns out…my knowledge of the Garmin functions were lacking. 

Week 5 Summary: 2 Quality Workouts done, One Quality workout became much easier, 27.59 miles of 50 done (55%), ran 4 of the 6 scheduled days.  

Month January summary: 8 Quality workouts done (2 VO2MI, 2 Tempo, 4 Longs {two with half being MP miles}, 2 Speed workouts, some pick-ups, Ran long 5 of past 5 Saturdays, Ran every Saturday and Sunday past 5 weeks, 138.38 January Miles, Ran 19/31 days, Moved from VDOT 41 to VDOT 42.

IMPROVE ON: INCREASING MILEAGE.

IMPROVE ON: ID ON THE SCHEDULE…HOW TO BUILD IN MILEAGE.

Saturday and Sundays are in place as definite days to run.  I have not missed any of those.

Build in an additional “definite” day for running…maybe a ten miler.

If there were three “definite” days…the 20 weekend miles and the additional ten miles would work out to 30 miles.  Three definite days would be guaranteed 30 miles!

The goal would then be to get the other 15-25 miles done.

Think in terms of about 25 miles Mon through Friday, 20 Miles Sat- Sun.  

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:17:59

2

11

91

9:00

2

0:10:00

1.28

0

0

7:51

3

0:02:00

0.18

7

0

10:55

4

0:10:00

1.29

17

16

7:46

5

0:02:00

0.2

0

0

10:14

6

1:00:00

6.54

26

34

9:11

 Summary

1:41:59

11.48

62

141

8:53

Comments
From ACorn on Sun, Feb 05, 2012 at 16:44:40 from 24.2.76.146

I like your plan for getting the miles in. I have a Garmin too and have yet to really learn how to use it, definitely could be beneficial.

Nice longer run!

From flatlander on Tue, Feb 07, 2012 at 11:33:55 from 198.207.244.102

Great workout, kudos for beating the scheduled workout. I am starting to want more out of my Garmin as well, time to get out the instructions.

From allie on Thu, Feb 09, 2012 at 20:09:54 from 97.126.211.101

i definitely underutilize my garmin as well -- i've heard it's even capable of making toast.

nice running, PRE.

From Burt on Thu, Feb 09, 2012 at 20:15:08 from 72.223.93.158

Underutilize. That's a 12 letter word!

From allie on Thu, Feb 09, 2012 at 20:17:34 from 97.126.211.101

i'm not even sure it's a word. sasha's spellchecker says it's not.

but, spellchecker is definitely a 12 letter word.

From Burt on Thu, Feb 09, 2012 at 20:19:15 from 72.223.93.158

I'm going to try that in the Scrabble game you abandoned 1 year ago today.

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