PREFONTAINE

http://connect.garmin.com/activity/71654186

368C042

I ran the Savin Rock, West Haven, CT, Half Marathon Course today at 8:10am.  The actual Half Marathon is March 19th.  There was 500 feet of elevation.  So some hills.  12.97 done in 9:40 in 2:05:22 at 148 bpm at 85% MHR.  From a HR perspective I will consider these MP miles (MP is 79-88% MHR).  My last run was last Sunday. 

So I only ran the 12.97 miles this week.  My new work schedule is throwing me off a bit.  So my current thinking is to run 6 milers Monday through Friday and a Long Run on Saturday.  And it would be best to do the weekday runs in the morning...I will see how I do with that.  For me, a bit difficult to get out there in the morning.  

Looking at the splits below: way off from how well I did at Colchester.  So I hope to do better during the actual race.  We will see.  A week off perhaps did not help matters.  

http://connect.garmin.com/activity/71814197

369C043

E (GA)

Stonehenge x5 circuits at 1030am for 6.2 miles at 9:06 pace per mile in 56:30 at 142 bpm AHR for 82% MHR.

I was trying to keep the splits at 9:15 pace plus/minus 15 seconds.  I just monitored the average pace for the run keeping it around 9:15 and watched the pace decrease.  Given ran the 13 miles yesterday, I wanted to take it easy today.  Over the course of the next week, I will progressively run at a faster pace.  I went with 9:15s today.  Perhaps I will go for 9:00s tomorrow.  

370C044

http://connect.garmin.com/activity/73288096

H Loop x3 and Stonehenge x 1 for two circuits.  Ran the 1st 0.60 miles with Brandon at 10:30 pace and finished up the mile at 9:59 overall pace. Next two miles done at 9:07 pace and final 3 miles done at 8:45 pace.

Thus 6.22 miles done at 9:04 pace in 56:23 at 142 bpm AHR with this being 82% MHR.  MP miles 79-88% MHR.

12.44 miles this week as only ran Monday and Saturday.  

http://connect.garmin.com/activity/73288092

371C045

NEW RUNNING SHOES, NIKE AIR.

I need to recommit to training.  Week 4, 5, 6, 10 and 11 were lacking.  Today begins week 12.  Run daily this week is planned (maybe not Friday as race Saturday).  Get up in morning and make the runs.  Purchased alarm clock - USE IT!

Miles for Week 1-11.............. 41, 42, 29, 17, 25, 24, 41, 31, 37, 13, 13.

6.22 miles done at 8:51 pace per mile in 55:03 at 142 bpm AHR for 82% MHR.  Thus MP (79-88% MHR) miles.

372C046

Got out there this morning.  Hope to keep this up.  Got up at 5:30am. Gave me plenty of time to get out the door by 6:00am.  Did the H oval x3 and Stonehenge x1 route for two circuits again as yesterday. 

6.22 miles done at 8:52 pace per mile in 55:11 at 140 bpm AHR for MHR of 0.80.  Thus MP (79-88%) miles...although in the low MHR range for the intensity.  But not bad given the current plan to run 8:30s during the Marathon.

http://connect.garmin.com/activity/73288090

373C047

http://connect.garmin.com/activity/73945636

Got out there again today.  Good.  Let’s see if I continue with this.  At this poinjt, A.M. runs are best plan as they get done.  I plan to run Friday.  But not fast as race Saturday.

Stonehenge x5 circuits at 6am for 6.23 at 9:05 pace per mile in 56:31 for 141 bpm AHR which is 0.81 MHR.  Thus MP (79-88% MHR) miles at low end intensity range.

374C048

http://connect.garmin.com/activity/73945630

Savin Rock Half Marathon

I suspect I ran at 8:37 pace per mile or better.  I forgot to turn the Garmin off.  Thus the 14^th lap has a 14:52 mile pace split at 155 bpm for 417 feet.  The Garmin report states at 8:23 am I ran 13.08 miles at 8:40 pace per mile in 1:53:24 at 149 bpm AHR which is 0.86 MHR.  Thus HMP Lactate Threshold miles (82-91%MHR) at Midpoint intensity HR range.

The Official Report states I ran the race in 1:53:12. 

119 244 Patrick Kearney 08:23:04 10:16:16 01:53:12 48 M 13.1M

Although this is probably off as well, I’ll accept that as the case and this is 8:38 pace per mile. 

These are the abbreviated results for the Half Marathon I ran today in West Haven, CT.  I came in 119/304 (39%).  Very good!  And the time is acceptable for the course elevation.  Kevin Glick came in 131^st place.  I do not know him.  He is a Shoreline Shark.  And he was a rabbit for me for the first 9.75 miles (although he did not know he was the rabbit).  I fell in  behind him early on and stayed with him for the first six miles of the race, as he had a good pace and same turnover as me.  Lot of hills, so I walked at times around miles 6-9 (some steep).  But I was always able to catch up to Kevin post walk.  At 9.75, he seemed to slow down a bit and so I passed him.  I beat him by 01:38!   There were also other key runners I paid attention to as a way to monitor my progress. 

This was a great race.  The hills were multiple, some steep, and at some of the hills, head winds to go along with them.  Also headwinds at the beach portion of the route.  Just a very interesting, challenging race! 

Margie was there to see me finish the race and afterward we talked. 

Savin Rock Half Marathon

Overall Race Results Report as of 3/19/2011

Divisions Include: 13.1M

Place Bib # Name Start Finish Elapsed Age Gender City Team Name Division

1 1185 Timothy Milenkevich 08:23:41 09:39:47 01:16:06 29 M 13.1M

119 244 Patrick Kearney 08:23:04 10:16:16 01:53:12 48 M 13.1M

131 176 Kevin Glick 08:24:03 10:18:53 01:54:50 40 M 13.1M

304 1268 Patricia Axtmayer 08:23:04 11:38:00 03:14:56 59 F 13.1M

Here is the link to the full results:

3/20/11

31.75 miles this week.

3/21/11

http://connect.garmin.com/activity/77047734

375C049

AuntieEm runs by time.  So will I!  It is a good concept. New plan is 3 weekday 75 minute runs.  And a weekend Long Run.  The weekday runs will be 8.38 miles (8:57 pace) to 9.38 miles (8:00 pace). 

I generally do six milers – at times less.  But if I am supposed to be running 4-5 times weekly, not making the runs for whatever excuse I come up with, then I am not getting my miles in!  So the 8-9 milers should help with endurance.  Tacking two miles onto the 6 miles should not prove difficult.

Out with Stonehenge.  Saint Barnabas Out and Backs in play.

This route Saint Barnabas Out and Back at 3:45pm.  8.38 done in 1:15:02 at 8:57 pace per mile.  146 bpm at 84% MHR.  Thus MP mid point miles (79-88%). 

3/27/11

http://connect.garmin.com/activity/77047706

376C050

Decided to do 8 easy miles as last run 6 days ago.  Going for 9:30s and splits in 9:14 to 9:22 overall pa e except for last split done at 9:00 pace to simulate finishing kick.  Again running by time vs. miles.  St. Barnabas O/B route. 

8 Easy (70-81%) done at 9:22 pace in 1:15:00 at 143 bpm for 82% MHR.

3/28/11

http://connect.garmin.com/activity/77047693

377C051

7.67 miles done at 8:54 pace in 1:08:15 for 148bpm at 85% MHR and thus MP (79-88%) miles done. 

Range 8:41 to 9:00 pace miles.  Was going for 9:00s.  Head winds.  St. Barnabas O/B.