PREFONTAINE

4/3/11

http://connect.garmin.com/activity/77047672

378C052 Danbury Half Marathon

http://www.jbsports.com/Danhalf11results.htm

Hilly Course.  Windy.  Decent race run at 90% MHR.  From an effort standpoint, I think this is my best Half Marathon effort to date.  I found my rabbits.  One key tactic is finding the rabbits to pace off of and to have them shield head winds. 

13.1 done at 8:29 pace per mile in 1:51:19 at 156 bpm AHR for 90% MHR.  HMP (82-91%), Lactate threshold miles, and this at very high end HMP range!

OFFICIAL REPORT:  States I did it at 8:33 pace per mile.

Place Div No. Last Name First Name Age Sex Div Time Pace

1 1 1 Tefera Demesse 28 M M2029 1:08:25 5:14

6 1 554 Dolan Michael 43 M M4049 1:17:30 5:55

272 68 558 Kearney Patrick 48 M M4049 1:51:49 8:33

697 141 429 Kepics Mike 43 M M4049 3:15:46 14:57

698 80 637 Rybak Kaz S. 56 M M5059 3:26:56 15:48

Bib number 558.  I came in 272 out of 698 (0.38).

http://connect.garmin.com/activity/77282608

379C053

4/4/11

I put in these 9.3 miles the day after a hard run Half Marathon. 

I do not usually run the day after a race.  Splits were in the 9:22 – 9:52 range except for the 8^th mile split of 11:42.  As result of that 8^th mile split, overall pace 9:49. 

9.3 miles done at 9:49 average pace in 1:31:21 with AHR being 150 for 86% MHR.  Thus MP (79-88% MHR) miles.

Again, like AuntieEm, I am running for time.  I figured I would do a 90 minute run at whatever pace. 

Another new route – a great one actually.  Hartford Turnpike-Skiff-Farmington Canal Bike Route Trail-Out and Back (HT-S-FCBRT-OB). This Trail by the way is huge.  And the perfect place for Long Runs.  I suspect 20 milers could easily be done on this trail.  I will check it out on the map.

And look at the splits below.  Major Elevation!  The Half Marathon yesterday saw 500 feet elevation.  This 9.3 miler sees 415 feet of vert!  Yes, I have confirmed these will be considered Marathon Pace miles.

380C054

http://connect.garmin.com/activity/79598704

Legion Field Loops done at 11am for 8.57 miles at 9:55 pace per mile in 1:24:57 at 148 bpm AHR for 85% MHR and thus MP miles (79-88% MHR).

Done at MP HR intensity and on grass – may have caused the 9:55 pace per mile. 

381C055

http://connect.garmin.com/activity/79598699

HTpke:Skiff:Farmington Canal Trail Out and Back

2:15 pm: 8.03 miles done at 9:10 pace per mile in 1:13:39 at 148 bpm AHR and at 85% MHR.  4.03 MP miles and 4 HMP (LT) miles.

A good run.  Ran the last mile (Mile 8) at 8:17 pace and thus the best split for the run – to mimic pick-up during certain points during a Marathon. 

But Mile 8 did have some elevation gain not documented by Garmin...a couple hills well known to me.

382C056

http://connect.garmin.com/activity/81438453

Legion Field Loops at 11:15am for 4.76 miles at 9:38 pace in 45:51 done at 144 bpm AHR and thus 83% MHR for MP miles (79-88% MHR)

These past four weeks saw an average of 17 miles done weekly.

383C057

http://connect.garmin.com/activity/81438437

Rocky Hill Out and Back at 12:15pm.  5:03 miles done at 8:20 pace in 42:00 for 150 bpm AHR at 86% MHR.  Thus MP miles (79-88%).

Good amount of elevation.  Serious headwind.  Ran at high end of MP HR intensity range.  Last split at 7:43.  I notice I am putting together close to 8:30s with splits that have 100 feet of elevation.  Holds true here and I think from what I recall at Savin Rock Half Marathon done 4/3/11...I will have to check that record.  But I believe I am getting better with the hills. 

384C058

http://connect.garmin.com/activity/81438426

Canal Trail at 2:00pm and 8.04 miles done at 8:33 pace per mile in 1:08:49 being done at 146 bpm AHR for 84% MHR intensity.  Midrange MP miles done (79-88% MHR). 

Hills on this route.  I had planned to do 9:30s for the first four miles and then 8:30s (PMP) for the last four miles for an avg. pace of 9:00.  I noticed I was putting together 8:30s and decided to try to hold that pace for a while…figured I would do the 8:30s up front for the first four and then 9:30s.  When I went for a 9:30 fifth mile, I noticed the split was 8:45.  So I decided to attempt 8:30s for the entire run.  Mile 7 walked a bit bringing the split to 10:00 and then ran bringing to 9:32.  The last mile (8) done in 8:07.  I can do the pick-ups pretty well I notice.  But these would be equivalent to the "early miles" of a Marathon...Sustaining the pace over the Marathon course needs to be achieved!  Overall pace 8:33.

MARATHON IS ONE WEEK AWAY.

385C059

http://connect.garmin.com/activity/83098014

4.03 miles done at 8:39 pace per mile in 34:54 at 146 bpm AHR for 84% MHR. 

Boot Oval x 4.