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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
0.000.000.000.000.00

Date

Week #

   Mon

Tue (SPE)

Wed

Thu (MP)

   Fri

Sat

Sun

Total

On Sched

12/31/2012

1

 

10-10

5-5

7-7

 

*20-17

5-6

47-45

-2

1/7/2013

2

 

10-9

5-5

7-7

 

12-15

10-10

44-46

0

1/14/2013

3

 

7-6

5-5

7-7

 

*22-15

*5-15

46-48

+2

1/21/2013

4

 

6-6

4-4

6-6

 

14-13

5-5

35-34

+1

1/28/2013

5

 

9-8

5-5

7-6

 

*24-12

5-5

50-36

-13

2/4/2013

6

 

7-7

5-6

7-6

 

*18-0

*10-8

47-27

-33

2/11/2013

7

*0-20

*10-0

5-6

7-6

*0-7

*24-14

*5-0

51-53

-31

2/18/2013

8

*0-6

6-6

4-5

*6-0

 

14-13

*10-0

40-30

-41

2/25/2013

9

0-6

7-6

5-0

7-6

 

*18-22

*10-0

47-40

-48

3/4/2013

10

 

6

4

6

 

14

10

40

 

3/11/2013

11

 

7

5

3

 

31

 

46

 

3/18/2013

12

 

6

4

6

 

14

5

35

 

3/25/2013

13

 

7

5

7

 

25

5

49

 

4/1/2013

14

 

5

5

7

 

18

 

35

 

4/8/2013

15

 

5

 

7

 

10

5

27

 

4/15/2013

16

 

4

3

2

 

 

50

59

 

 The Table:

The numbers to the left of the dash in the table are scheduled miles. Numbers to the right are miles I ran.  The last column reflects how “on track” I am and is the cumulative total for the miles I am ahead or behind with regard to the scheduled mileage.  If there is an asterisk in the table, it reflects the run was not done precisely as scheduled.

NEW YEAR PRIMARY GOALS:

Double the mileage without injury

Consistency with running the scheduled miles

Run the 5 scheduled days weekly

Do the Long Runs at the prescribed distances

Monitor your progress frequently to prevent yourself from becoming inconsistent

Identify running partners and schedule runs with them month in advance if possible (accountability)

Races: Quality versus Quantity.  Go for PRs – train for the event.  No B2B races.  No once a month races.  Be selective.

Nine Week Summary.  12/31/12 through 3/3/13.  I ran 359 of the 407 scheduled miles (88%).

The three weekday runs are fine across the nine weeks.  1 of 27 runs not done as scheduled when during Week 7, I ran a 20 miler on Monday and rescheduled the Tuesday ten miler to Friday and ran 7 versus ten miles.

The Sunday runs are okay as well.  I skipped the Week 7, 2/17/13 five miler as I ran 61 miles during the seven day period 2/10/13 through 2/16/13. 

I skipped the week 8, 2/24/13 ten miler because I ran a hard effort the day before setting a 4 minute and 29 second course PR on the hilly Colchester Half Marathon course.  The Week 9 Sunday ten miler I skipped as well…Okay…maybe some slacking on the Sunday runs.  I could have gotten out there today.  I decided on taking a day off.  I’ll watch the Sunday runs and get back on track with those.

The Saturday Long Runs – I had VALID reasons for cutting short or missing a long run.  When possible, I adapted or made the run up.  Week 1 saw 17 versus 20 miles done as the last three weeks of December 2012 saw 16 days off and the last week with running and the Long then being 13 miles.  Week 3 and 5 had the BM issue and the Longs cut short.  I adapted for week 3.  Week 6 was the Blizzard.  I adapted by running Long on Monday during Week 7 and cut the Week 7 Saturday Long run short.  I ran 22 miles during Week 9 versus the scheduled 18 miles. 

I have not been short-changing the schedule.  I have consistently applied myself to completing the scheduled runs at the prescribed distances.  

Weekday Run Analysis: Doubling the mileage required I run slower during the initial training period.  The weekday runs and the average pace per mile for those weekday runs are below.  During Week 1-5, I ran 2/15 runs at average pace of <9:00/mile pace.  During Week 6-9, I ran 7/12 runs at average pace of <9:00/mile pace.  I am now running faster while maintaining the high mileage. 

Week 1 (9:44, 9:27, 9:24).  Week 2 (9:44, 8:57, 8:50), Week 3 (9:26, 9:32, 9:24), Week 4 (9:28, 9:35, 9:27), Week 5 (9:36, 9:08, 9:30)

Week 6 (8:55, 9:04, 8:40), Week 7 (8:51, 9:04, 9:26), Week 8 (8:55, 8:49, 8:54), Week 9 (9:10, 9:08, 8:55). 

Comments
From Marc Audet on Mon, Mar 04, 2013 at 09:14:55 from 24.91.57.116

Good analysis Pat, gives good insight into how the training is coming along.

I found the Weekday Run Analysis the most interesting. Week 8 was your fastest (most sub-9 paces) and it showed a local peak in fitness, which corresponds to your PR pace on the Colchester course. Week 8 is best compared to Week 4 (6-6-4) and it shows that you improved your training pace by 30s/mile on a 4-6 miles course. That's about 3 points on the VDOT scale using the 10K times (approximately 6 miles).

Your improvements seem to be consistent with what the books are saying, so the training is working.

Don't sweat the details about the total mileage; all this means is that you need 18 weeks instead of 16 to get to a certain fitness level. Nothing wrong with that. These generic training schedules are not precise, based on averages, and you need to always think in terms of +/- around some nominal value. Your data is probably the best guide for future planning.

Good work!

From PRE on Mon, Mar 04, 2013 at 16:58:49 from 99.50.213.11

Marc,

Thanks. I sometimes make little rules for myself to hold myself accountable. One rule...I don't need to do the mileage 100 percent. But if it is under 90 percent, then it is lacking. (It keeps me honest and allows me to shut the door quickly on being inconsistent).

Those faster splits during Week 6-9: I think I was running like around that pace before I doubled my mileage. Not sure; I'd have to look up last years records.

Telling for me though; that I am able to put together a 22 miler with multiple miles at the later stage in the eights pace range.

Also telling: that I am able to keep it together and pick up the pace the last four miles of a half marathon race.

This speaks to Endurance...something which will be needed during the 50 mile race.

SO: That guy who wrote the book I read - I think he is onto a pretty decent 50 mile ultra training schedule!

(But we'll see.)

AND...I go a little out there when observing if I am staying on track...because I fall off track. Like right around this time...I must focus on the next four weeks. I at times around 6-8 weeks falter.

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