PREFONTAINE

988G036

Last run 30 minutes. This run 40 minutes. Ran 422 miles at 9:30 AP in 40 minutes.  Again, easy miles.

Kathy's softball game is tomorrow.  She is gone seven years (March 2008).

Michael finishes Freshman year of college next week.

Chad's wake was tonight.

989G037 Canal Trail Christian

We ran 5.06 miles @ 9:26 AP in 47:42.

At 39 minutes, we took a 2:10 walk break.

1:20 pm.

Bruegger's after the run.

990G038

Out to and up East Rock = 3 miles.  First 2 miles at 10 minues AP.  Third mile had 90 second and 60 second walk break for a 10:54 split.  Total time is 30:54. 1.02 miles down at 9:01 AP.  Then 1.16 miles at 9:20 AP in 10:50 on flat ground.  Easy miles.

Did 5.18 at 9:50 AP in 50:52.  (n:ns pm)

991G039

4.54 miles in 43:57

2.49 at 1018 AP in 25:36 out to East Rock (ntt pm)

1.03 at 8:42 AP in 8:55 down East Rock

1.02 at 9:13 AP Back.

992G040

Canal Trail at 11:50am and ran 2.91 miles at 9:04 AP in 26:20.

993G041

2.22 miles

Ran 1.59 miles at 8:28 AP.  (tnmspm)

Ran 0.63 miles at 9:41 AP.

994G042

Two 9:30s and then a faster third mile.  Ran State Street toward new Haven (tss).  3.11 miles at 9:17 AP in 28:51.

995G043

Ran 2.73 miles.

Ran 1.72 miles at 10:39 AP in 18:17 up East Rock (tnmsh).

Ran 1.01 miles at 8:49 AP down East Rock (tsn).

996G044 Brandon

6.15 miles at 9:47 AP in 1:00. LL

9:30 am: I ran the first 1.25 miles with Brandon at 11:15 AP. He ran the same distance yesterday and his legs were tired today.  I planned to run for an hour today and was not looking to push the pace.

5/17/15 and 204 miles this year thus far.

997G045

LL (tntl)

I ran 4.40 miles at 9:12 AP in 40 minutes.

998G046

Practiced doing 11:00, 10:30, 10:00 pace for the run with Doug Saturday.  Did 10:40, 10:20 and 10:00.  May be best to simply go for 10:40, 10:30 and 10:20 keeping the splits coser together on Satuday.  If we slow for the third mile, we can sprint the last 200 meters if need be to pick up ten seconds.  We are shooting for 10:30 AP.

I ran 3.11 a 10:21 AP n 32:11.

999G047

Ran 2.01 miles at 9:00 AP and did a couple 200s at 5K pace within the run.

1000G048 Doug

I ran with Doug today.  This is my 1000th run.  Thanks for running that 1000th run with me Doug!  I began running Christmas Day 2008. 

Today's run:

3.94 miles at 11:52 AP in 46:45.

split 1 is 1 mile at 10:33 mile pace

split 2 is 1 mile at 11:18 mile pace

split 3 is 0.28 at 19:08 mile pace (walk)

split 4 is 1 mile at 11:10 mile pace

split 5 is 0.65 at 12:45 mile pace

NOTE to Doug:

Sprint for Monroe 5K is next Sunday, 5/31/15 at 9:00am.

If you are thinking about getting back into running, I would suggest 2-3 Easy runs a week for about a month...and then reassess.  As an example : Two 45 to 60 minute runs weekly at 10:36 - 11:25 Average Pace and as long as you hit the Pace, even if on the high end of the range, it is GOOD.  You don't always have to go out on the faster side of the range.  Hitting 11:25 average pace for 45 minutes is fine.  These runs should not be killer workouts. But will be somewhat difficult.  (If I were to do the same workout - I would run 45-60 minutes at 8:30-9:30 average pace - my Easy range.  It does not matter that I am going faster than you or covering more distance - it is both of us doing the same amount of work at equal intensity.)

Sprint for Monroe on 6/3/12 in 29:53 at 9:37 pace predicts

10K time at 9:59 AP and Half Marathon time at 10:34 AP

3rd Annual Sunset Run for the Warriors 10K on 8/19/12 in 1:01:28 at 9:53 AP is six seconds per mile faster than what 5K result predicts.

Gulf Beach Half Marathon 9/15/12 in 2:14:43 at 10:19 AP is 15 seconds per mile faster than what 5K result predicts.

With each race, you got faster.  The Best race result is the Gulf Beach Half Marathon and this predicts:

5K in 29:06 at 9:22 AP

10K in 1:00:26 at 9:44 AP

Half Marathon in 2:14:53 at 10:19 AP

Training Paces based on the the best race result:

Easy Runs : 10:36 - 11:25 pace

Tempo Pace : 9:32 - 9:51 pace

An example Easy Run is 45 minutes to 60 minutes.

A Tempo run is a hard workout - a Speed workout.  No need to worry about this right now if you are just getting back into running.

An example tempo run is :

mile warm up at Easy pace +

20 minutes Tempo Pace +

mile cool down at East pace.

1001G049 LL

12:30pm ran 2.05 miles at 8:45 AP in 18:00.  Just a short run. 

On 4/19/15, there was 148 miles for the year.  These past five weeks I worked to get more miles in and as of today at 220 miles for the year.  I ran 13-16 miles weekly these past five weeks.

These next four weeks are Base mileage weeks.  I am planning to run 25 miles weekly.  Then, the 16 week Hartford Marathon Training Schedule begins. 

Planned Races over next 5 months: (May be doing some races during June/July).

5/30/15: Hamden Hills 5K with Christian

8/8/15: MADD Dash 5K on Saturday at 9:00am

8/16/15: Run for the WARRIORS 10K

9/7/15: New Haven Road Race 20K

9/19/15: Gulf Beach Half Marathon

10/10/15: Hartford Marathon KEY RACE

1002G050 State Street

4.24 miles at 9:01 AP in 38 minutes.

split 1 is 1 mile at 8:46

split 2 is 1 mile at 8:56

split 3 is 0.12 at 17:24 mile pace (walk 2 minutes)

split 4 is 1 mile at 8:20

split 5 is 0.13 at 17:45 mile pace (walk 2 minutes)

split 6 is 1 mile at 7:58

GOAL: Over the next four weeks, work toward getting this workout done:

2 Miles Easy +

3 x 1 Mile at 7:41 with 2 minute rest interval +

1 Mile Easy.

This is equivalent to a VDOT 42 Cruise Intervals Workout.

1003G051 State Street

A short run.  Ran 3.12 miles at 9:09 AP in 28:31.

Trying to stick with the running and make it a habit.  Have a 4 Day running streak going.

1004G052 LL

A short run.  2.01 miles at 8:26 AP in 16:54.

1005G053

A quick mile at 8:18 pace just to keep the Streak going really.  Again, trying to make running a habit.  Tomorrow maybe consider

1 Easy +

1.5 miles at 8:00 - 8:15 mile pace +

1 Easy

Not at optimum fitness level and not at all confident can put together 7:34 AP for the 5K races.

Considering going for 8 to 8:15 for the first two miles of those races and see what have left.

1006G054

2.91 miles at 9:51 AP in 28:38.

I ran about six 1/4 mile repeats with 1-2 minute walk breaks.  The repeats done at 7:30s mile pace range.

Seven day Streak.

Not running a lot of miles daily, but am running faster paces.  Only looking to do 25 miles a week and so don't need to pile on the mileage.

1007G055 Hamden Hills Half Marathon Christian

I ran 3.07 miles in 26:17 at 8:34 AP. Official report will read 3.11 at 8:30 AP in 26:17.  Christian and I took First Place in our Age Divisions.  Small Field.  I was shocked when the Race Director called me for First Place because I thought I did not place.

My first mile at 8:08, second mile at 8:22.  At half mile into mile three, I take a walk break and at that point am running an 8:28 split.  Christian and a woman pass me.  I keep them in sight and take a couple more walk breaks.  They are the only two people who pass me.

Christian was 21 seconds faster than me this race.

Hamden Hills Half Marathon & 5K

Hamden, CT, May 30, 2015

 Hamden Hills Half Marathon & 5K    

                              Hamden, CT USA

               5/30/2015 - 8:00 AM - Weather - Overcast 60'

Place No.  Name                S Div/Tot  Div   Sex/Tot  Age Nettime    Guntime    Pace 

===== ==== =================== = ======== ===== ======== === ========== ========== =====

    1  275 Richard Hayes       M   1/3    MTOP3   1/28    45   18:36.11   18:36.12  6:00

    2  259 Zvika Neeman        M   2/3    MTOP3   2/28    49   18:51.91   18:51.92  6:05

    3  274 Vincent Zito        M   3/3    MTOP3   3/28    42   19:14.39   19:14.40  6:12

    4  218 Edwin Vargas        M   1/5    M4049   4/28    49   20:10.42   20:10.43  6:30

    5  280 Kyle Krigbaum       M   1/4    M3039   5/28    31   21:11.13   21:12.29  6:50

    6  132 Adam Lippencott     M   1/8    M2029   6/28    29   21:12.24   21:14.57  6:51

    7   76 Franklyn Gandiaga   M   2/8    M2029   7/28    28   21:27.44   21:27.45  6:55

    8   46 Michelle Carmody    F   1/3    FTOP3   1/28    25   21:39.83   21:39.84  6:59

    9   45 Kevin Carmody       M   3/8    M2029   8/28    29   21:41.26   21:41.27  6:59

   10  162 Timothy O'Connor    M   4/8    M2029   9/28    25   22:14.86   22:16.63  7:11

   11  243 Keith Jenci         M   2/4    M3039  10/28    37   22:19.24   22:19.25  7:12

   12  244 Hazel Dewee         F   2/3    FTOP3   2/28    33   23:00.01   23:01.18  7:25

   13  272 Geoff Craig         M   3/4    M3039  11/28    37   23:20.00   23:28.39  7:34

   14  202 Katherine Stallfort F   3/3    FTOP3   3/28    55   24:14.51   24:18.77  7:50

   15  143 Matthew McDonough   M   5/8    M2029  12/28    24   24:22.15   24:23.69  7:52

   16  256 Raymond Biagtan     M   2/5    M4049  13/28    43   24:24.16   24:27.49  7:53

   17  165 Lori Pedro          F   1/5    F5059   4/28    52   25:07.40   25:07.41  8:06

   18  157 Lisa Nappi          F   1/6    F2029   5/28    28   25:33.08   25:35.43  8:15

   19  109 Christian Kearney   M   1/2    M-19   14/28    17   25:56.46   25:56.46  8:21

   20  167 Ana Pelaez          F   1/5    F4049   6/28    42   25:59.56   26:06.40  8:25

   21  110 Patrick Kearney     M   1/2    M5059  15/28    52   26:17.75   26:22.72  8:30

   53  265 Sandy Wade          F   2/3    F6069  27/28    67   41:44.00   41:50.63 13:29

   54   84 Karen Grappone      F   3/3    F6069  28/28    63   46:12.03   46:17.35 14:54

   55  191 Bill Sage           M   3/3    M6069  27/28    63   46:12.15   46:17.43 14:54

   56  239 Stan Trybulski      M   1/1    M70+   28/28    71   46:18.06   46:25.86 14:57

Hamden Hills Half Marathon & 5K    

                              Hamden, CT USA

               5/30/2015 - 8:00 AM - Weather - Overcast 60'

Place No.  Name                S Div/Tot  Div   Sex/Tot  Age Nettime    Guntime    Pace 

===== ==== =================== = ======== ===== ======== === ========== ========== =====

    1   78 Brian Gaudreau      M   1/3    MTOP3   1/103   35 1:24:01.27 1:24:04.74  6:26

    2  227 Fred Wills          M   1/28   M3039   2/103   30 1:25:41.12 1:25:41.13  6:33

    3  264 Joshua Corbin       M   2/28   M3039   3/103   35 1:25:59.31 1:26:02.97  6:35

    4  248 Jason Cebula        M   3/28   M3039   4/103   30 1:27:20.94 1:27:25.13  6:41

    5  250 Michael Cebula      M   2/3    MTOP3   5/103   30 1:27:29.37 1:27:34.24  6:42

    6  182 Zoltan Rigo         M   3/3    MTOP3   6/103   32 1:28:39.33 1:28:39.34  6:47

    7  247 Todd Forselius      M   1/26   M4049   7/103   47 1:29:57.29 1:29:57.30  6:52

    8   73 William Frank       M   1/19   M2029   8/103   24 1:32:52.26 1:32:58.20  7:06

1008G056 Run for Monroe 5K Doug

The course was long and ran 3.20 miles vs 3.11 so the Official Race time will be slower than the 8:32 AP I ran in 27:18.

Official is 27:18 at 8:48 AP.

Sprint for Monroe 5K Run/Walk

 As it turns out, I am 1:14 off per mile from my best time for the 5K distance. My best is 7:34 AP, I did this at 8:48 AP (Official).

Same holds true for Doug, he also is exactly 1:14 off his best time for the distance...his best is 9:37 AP.  He did this at 10:51 AP.

That is weird!

Finisher Certificate

This is to certify that on Sunday May 31, 2015

Patrick Kearney

Completed the Sprint for Monroe 5K Run/Walk in

27:18.0

Place: 187

No.: 600

Sex/Tot: 144

Age: 52

Div Place: 25

Div: M5059

Net Time: 27:18.0

Pace: 8:48

Gun Time: 27:19.5

Timing by The Last Mile, LLC http://thelastmileracing.com/

Finisher Certificate

This is to certify that on Sunday May 31, 2015

Douglas Thompson

Completed the Sprint for Monroe 5K Run/Walk in

33:40.0

Place: 427

No.: 743

Sex/Tot: 264

Age: 35

Div Place: 34

Div: M3039

Net Time: 33:40.0

Pace: 10:51

Gun Time: 33:40.6

Timing by The Last Mile, LLC http://thelastmileracing.com/