4:22pm. HHS Track. 8.23 miles.4.23 Easy and 4.0 miles at threshold. Snowing. Not heavy...but headwinds going up one side of the track and you knew it was snowing.
The plan was to run a mile easy, 6 miles at threshold pace
(with adjustment) for 8:14/mile and a
mile easy.
I fell short.I ran
mile 2, 3, 5, and 7 at 8:14/mile (or close enough).
While, within the past week, I stated that I would be moving
to VDOT 43 training intensities in a couple weeks, this simply is not
feasible.This is the second quality run
this week and the second time I did not put together the run as it was
outlined.
I am not running these tougher workouts at VDOT 42
intensities.
I ran three races in November from 5K to 5 Mile distance…the
VDOT scores were 40.27, 40.59 and 40.87.
I cannot go to VDOT 43 in two weeks.I cannot effectively run at VDOT 42 training
intensities because I am not putting together the harder workouts.
Conclusion: March must see me training at VDOT 41
intensities (5K 7:36/mile, Threshold
8:02/mile, MP 8:35/mile and Easy 9:59/mile).THEN: April move to VDOT 42.
Not going to second guess this.Simply do it (although Easy will not be done @ 9:59/mile.)
And that is that! Do you see what the data makes us do? Fun times. And let's see what the next workout brings? Really looking forward to my next few workouts!
526D028Q (13.1 Marathon Pace miles) (12:22pm, Local Loops)
The Plan: Run 13 miles at MP+15 seconds.
I ran 13.1 miles at MP+5 seconds.
13.1 miles done in 1:53:34
@ 8:40/mile.
I did my three Quality workouts for the week. I ran all my planned runs!
Brandon biked in back and in front of me while I ran for the first three miles of this run.
Observation: I became a little faster mile three forward…this
is the norm. I tried to keep it at around 8:50…but
put them together in the 8:30s range.
Try in future to keep at assigned
pace.
Observation: Split 12 and 13…at 8:48 pace. This is
good in the respect that it is around 8:50
pace. But in this circumstance, it reflects
tiring those last couple miles.
TACTIC: Pay particular attention to split 12-18 during next long
run. Remain focused.Attempt to run even splits at assigned pace
for all the miles. The goal here is to
develop consistency…and to repeat the consistency during the actual Marathon.
Hold the pace.Do not go out fast in the hope of attempting
to build a cushion. Get better at
holding the pace for the later miles.
5:22pm:I ran 7.01 miles.Done at the HHS track. Done in 1:03:13
@ 9:01/mile
Scheduled:
10-20 minute warm-up
2x (6 x ¼ mile) (1:30
RI)
(2:30 RI between
sets)
10 minute cool-down
The goal was to run the 12 quarters @ 1:54 per quarter. I
did better than that. 8 of the 12 were
done @ 1:52-1:53.This is amazingly consistent.I was not looking at the splits while
running; simply going by feel and attempting to run at what felt like 5K pace.
Of note, the cool-down was done @ 9:03/mile compared to the
warm-up done at 9:30 mile!
6 miles done @ 9:23
mile in 56:15.State Street route.
Scheduled:
2 Miles Easy +
3 Miles Tempo +
1 Mile Easy
Did 2 miles easy, 2 miles tempo (not the 3 miles) and 2 miles
easy.
A Tempo run would be 20 minutes at 8:05/mile or 25 minutes at 8:08/mile.
I did the 2 mile tempo portion at 8:06/mile (reading on watch) in 16:12 (3:48
short of 20 minutes). So 81% of 20
minute tempo portion done.
Need to work on putting together the longer distance at Tempo
pace.
Will consider this a “B” workout.
Improving with the harder workouts at correct intensities –
not there yet.Needs a little more
work.
New idea to rate the quality workouts: then assess
periodically.
Last seven quality workouts: A A C B (move to VDOT 41 due C and
B) A A B = 24/28 = 0.86.
I ran the Canal Trail @ 9:50am
with Marc A. today. Put together 16.48 miles
@ MP + 33 seconds (9:08/mile) in 2:30:30.
I will consider this an “A” workout.It was about 1.5 miles short of the 18 miles.
3 seconds off target per mile.
How can it have an “A” rating? Well; I have not run this long for quite some
time. And the later miles were at 9:05/mile goal. AND: the splits were consistent!
Of primary importance for me: putting in the Long runs with consistent
splits for the run duration – especially all the miles after Mile 13.
If I can maintain goal pace through Mile 20 on the training
runs, I believe I can maintain goal pace for the Marathon
(or if I do decompensate, it will not be mile 14 or 15 forward as in the past…it will be post
mile 20!
5:53pm: HHS
Track.Ran 4.88 miles in 45:58 @
9:25/mile
Scheduled: warm-up + 6x400 with 2:00 Rest + cool-down.
I did two half mile repeats and then 4 quarter mile repeats.
I ran 4.88 miles as opposed to seven
miles. Thus I was well prepared to rate
this workout as “C” rating. As I look at
the splits, I will give it a “B” rating.
The plan was to run the halves in 3:48 (or 7:36/mile).
I did not look at the watch because the last
time I did an interval workout without looking at the watch, I was dead on with
regard to pace. At that time, it was 12 x 1/4 mile with 1:30 rest that was done.
Tonight however I was running faster than 5K pace…the first
half at 7:33/mile, the second half at 7:17/mile…the quarters at 6:48/mile,
7:11/mile, 7:08/mile, and 7:14/mile. These
splits are faster than 7:36/mile. A lot faster.
The cool-down was 0.65 miles @ 7:55/mile. 7:52 is tempo pace.I ran at threshold while cooling down???
I simply ran too fast tonight. Cutting the repeats short, while running them
at correct target pace, deserves a low grade. Cutting them short when I ran them this fast...well
it is acceptable.I still am finding it
hard to believe that I ran this fast tonight thinking I was running at 5K pace.
Okay.........talked myself into it..............the "B" grade stands!
Scheduled: 1 Mile easy + 4 Miles Tempo + 1 Mile Easy.
Ran the four miles tempo up front. Then walked the first 1/8 of the mile five
split and ran easy through mile six from there. Of note, the sixth "Easy" mile was at MP + 16 seconds for 8:51/mile.
The four miles at threshold done @ 8:18/mile (in 33: 13). A 35 minute run @ VDOT 41 threshold intensity would be
done @ 8:16/mile. So a little off from that…but will rate this
as an “A” quality workout. Did the scheduled four mile tempo portion without cutting it short.
The Garmin 110 arrived yesterday.I wore it today. This is the first workout I did with the 110. Lot easier to read than
the 305.
18 miles done in 2:42:39
at 9:02/mile pace (MP + 27 seconds).
I hit the splits at correct pace with high consistency. I typically do not consume gels or fluid on
training runs. Did an Out and Back
route.Today I took Power Gel going into
mile ten. Began drinking Gatorade at mile ten
forward also.This is why the mile ten
split is 9:20/mile.
Figured I would see what I could put together for mile 18
split. Decided to go for a Marathon Pace
mile.Got the 8:35/mile I was looking for. Attempted to mimic to a degree what I would
want to be doing during an actual race…pick up the pace a bit (or surge).
Pay no attention to Mile 19 split...1.6 seconds (I guess to turn the watch off.)
Scheduled: Warm-Up + (3 x ½ mile with ½ mile Rest) +
Cool-Down
I needed to put together the half miles in 3:48 (7:36/mile).
7.01 miles done in 57:35 at 8:13/mile
There was no warm-up because I thought I was running Easy at
the start of the run and 0.30 miles in I noticed I was running @ 5K pace.I am not kidding.Okay…I guess no warm up tonight.The half miles (goal 3:48) done in 3:47,
3:41, 3:33,
3:43, 3:42,
and 3:43.
I am running FASTER.Of note though I did have the recovery periods at 0.50 miles vs 0.25
miles…Not sure if that is counterproductive to the workout…will have to look
that up again.
I know that reps should be done with as much recovery as
needed to do the next rep at proper pace.Forgot about half mile repeats and mile repeats…at times 90-120 second
recoveries I remember seeing…at other times full recoveries (equal recovery).
At any rate…………..this workout clearly is an “A” workout! Have to say it is good to see an "A" rating for an interval workout. Was difficult getting out of the C and B range...but I think I am there. The distance is becoming more familiar to me at this pace.
Oh by the way…this will mean nothing to anyone who reads
this: I saw B.L. today and discussed his races and the HHS track team.
ACorn: If you read this, I am totally serious about Protein and building Upper Body. I am registered for a Tough Mudder and will run that on 7/14/12 in VT.10-12 miles of running…but really 27
obstacles that will need to be dealt with.The running aspect is not a concern.But the Upper Body Strength needs work. Thanks for this link http://www.amazon.com/Running-Anatomy-Joseph-Puleo/dp/0736082301
I will enter the Official Results later. The 1:48:42 time is from the wall chart at the race as is the 8:19/mile pace.
Going into this race: my left hamstring bothering me since
the Tuesday interval workout.Was not
sure how I would do but imagined I perhaps would not be doing very well.But…I will run the race.I will see how I am feeling during the run
and alter race strategy if necessary.
I ran the inaugural race last year at 8:38/mile.Then a
couple months later I PRd for the Marathon distance from
4:03 to 3:54.
This year I ran the Savin Rock Half Marathon at 8:19/mile! A massive PR for the course; taking 19 seconds
off per mile.The course has 700 feet of
elevation per the Garmin 110 GPS watch.
This result is ten seconds per mile off my Half Marathon
PR.What does this mean?Basically, I should have a massive PR for the
Half Marathon distance on a flat course!I am thinking sub 8:00/mile
pace.
The Race Strategy: Go for 8:00/miles
for mile 1-5 and 10-13.Did those 9
miles at 8:11/mile and they saw 325
feet of elevation gain.That is a decent
pace with that elevation!These nine
miles, pre-going into the race, I characterized as non-hilly.
The middle four miles (mile 6-9) were the Hilly miles.Run these at equal intensity is the
plan.These miles saw 380 feet elevation
per Garmin.I ran them very effectively
as can be seen by the splits.
Focus: was on it; monitoring breathing, turnover, intensity,
racers, rabbits, and the half mile splits.I forgot to change the laps from half mile (intervals Tuesday) to
mile.Was a bit entertaining watching
the people around me checking their watches at the 1.5 and 2.5 miles marks when
they heard my Garmin beeping at the lap completion (perhaps thinking they ran
incredible mile splits).Of note though,
I may keep the laps at the half mile mark for races…it is more immediate
feedback than the mile distance.
It is my belief that I am fitter than I have ever been.I slew this course.I am stringing together 18 milers and holding
the pace.I believe I am stronger.There was no walking during this race.I managed the entire race with
precision.Power Gel at mile six and ten
with Gatorade.
The question: can I string together 20 miles at 8:55/mile?I figure I could go for straight 8:55s.More entertaining may be going for 9:00s
with every 6th mile being 8:25/mile
which would allow for 8:55/mile or
better at end of run.Thinking next week
(Sat or Sunday) it would be time to attempt training at VDOT 42
intensities.
My sister Margie ran this race with me.It was her first Half Marathon and she is new
to running…six months.She ran it in 3:03.Congratulations again Margie on your great race.
At 5:51pm I ran
7.01 miles with 3 miles being VO2max while 4.01 Easy pace.7.01 miles in 1:05:07 @ 9:17/mile.
A mile warm-up and then six half mile repeats with equal
rest.Needed to put them together in 3:48 but it was not happening tonight.Off by 27, 23, 26, 18, 22, and 10 seconds respectively. Strong headwinds one side of the track - so must mean strong tail winds on the other side of the track - somehow, I did not feel those tailwinds. On a positive note, I ran the quality
workout, did the six repeats, and did better on the last three when compared to
the first three.
Grade for workout…well I don’t think I will ever give myself
a D…would have to be really poor workout for that kind of a grade.
Probably “C” grade.Yeah…I’ll go with “C.”So hoping
to do bit better Thursday for the Tempo run.
7:27am: Ran 20.02
miles in 3:08:37 at 9:25/mile.Canal
Trail.Ran with Marc Audet.
Plan had been to do the 20 miles at 9:00/mile. Little
slower today due to the recent hard efforts (race last weekend).
17 of the splits at 9:07-9:28/mile.
Mile ten sees 130 feet elevation and
done at 10:18/mile. Last two miles done at 10:00/mile.So consistent splits for 17 miles with a
range of 21 seconds and regression last two miles. Mile 16-20, right leg bothering me a bit.
Of note, forgot to change laps from 0.5 miles to 1 mile…thus
too many splits to include in this blog entry…not enough room.
