PREFONTAINE

562D064 Sprint for Monroe 5K

http://connect.garmin.com/activity/185118814

Sun, Jun 3, 2012 9:06 AM

Distance: 3.15 mi Time: 24:30 Avg Pace: 7:47 min/mi Elevation Gain: 122 ft

This from the Garmin watch.  32 seconds off of my Personal Best for the 5K distance.  BUT, the first mile was a 7:09/mile.  And this (sad to say) is a Personal Best for the mile distance!  So I am happy with that.

Goal One: Run 6:39/mile within three months…and do it on a track! Each quarter at 100 seconds. 

Of note, my focus was really putting together a good first mile split knowing that I would slow for the second mile.  Only thought for the second mile was to slow, chill, recover, and get the split below 8:00/mile for <7:35/mile average for the two miles.  Did that getting a 7:57/mile.  And this is what racing is about (at least for me): several goals within the race and definitely not focusing on the total distance.

For the third mile split, my goal was to put it together at 7:35/mile.  I fell short here.  Not because I was spent, more to do with the elevation.  Garmin has that 3d mile at 84 feet elevation gain.  So the 8:21/mile I put together with that kind of vertical – for me that is not too shabby.  An excellent effort!  Probably a hard effort with that kind of vertical would have me putting it together normally in about 8:30/mile.

Finally, the final 0.15 miles done at 6:58/mile…awesome.  That was the best average pace split!  I know, only 0.15 miles with 35 feet elevation loss…still…I will take it.

Not sure what the official race report will have as pace and time.  The Garmin has me running 3.15 miles and the official report will have 3.11 as distance covered.  Thus the pace per mile will come in higher than 7:47.  Best pace for the 5K distance is 7:43 (official) and 7:37 (unofficial – Garmin).  Best pace today (unofficial) is 7:47/mile average. 

So: the question: is NOT SMOKING making a difference.  Considering that I ran this race with no specific 5K training preparation and had this superior result, my guess is YES!!!

And if anyone out there knows anything about me, then you must know I will continue to assess.  And that means – still committed to continuing to work toward staying off those freaking cigs. 

And hey Doug, if you are reading this, I posted that link at 12:45am.

http://www.hitekracing.com/results12/mon0603.htm

1    Bryan Kovalsky        Ridgefield  CT        524    33   M   ***** 30-39      16:33    5:20/M   

103    Patrick Kearney     Hamden  CT            703    49   M      27 40-49      24:28    7:54/M  

285    Douglas Thompson    Shelton  CT           413    32   M      30 30-39      29:53    9:38/M  

625    Charles Wills       Monroe  CT            436    40   M      90 40-49      53:36   17:17/M 

657    Jo-Anne Janesky     Stratford  CT         457    66   F      12 60-69      1:07:09   21:40/M     

Official Results: Time for the 5K is 24:28 @ 7:54/mile and so 30 seconds off from my best time for the distance.

Overall: 103/657 = 0.16 overall.  Male Age Division:  27/90 = 0.30.

This is great.  However,

The three top runners for the men 12 and under beat me with a pace of  6:53/mile (12 years old), 7:39/mile (12 years old) and 7:40/mile (10 years old).  So if I run this next year, I probably should set a goal of beating the 2d and 3d place winners in this age division (Males 12 and under!).  Maybe they have not started smoking yet. 

To my credit, I beat the three top winners in the Male 60-69 Age division.

http://connect.garmin.com/activity/186682198

563D065 Rochford

Wed, Jun 6, 2012 6:19 PM

Distance: 2.99 mi Time: 27:52 Avg Pace: 9:20 min/mi Elevation Gain: 185 ft

http://connect.garmin.com/activity/186682189

564D066 Canal Trail with Bryan

Thu, Jun 7, 2012 5:42 PM

Distance: 6.46 mi Time: 1:02:34 Avg Pace: 9:41 min/mi Elevation Gain: 499 ft

http://connect.garmin.com/activity/187175575

565D067 Sleeping Giant Stephen

Sat, Jun 9, 2012 9:53 AM

Distance: 6.13 mi Time: 1:21:37 Avg Pace: 13:19 min/mi Elevation Gain: 1,737 ft

Ran Sleeping Giant with Stephen (cousin and Tough Mudder team member) today.  We went around the mountain x 1 and up to tower and down x2 for 6.13 miles with 1,737 feet of vertical.  As always, this is an excellent run.  I fell once –little blood – not much.  No worries, this is good!  This is an excellent run for Tough Mudder preparation I suspect.  Next week, we will do the Tim Werner Sleeping Giant circuit – which is an additional up to tower and down portion.  

Again, took breaks.  The average pace was 13:19 but the average moving pace was 12:01.  And if you are thinking this is slow, well hey, not a speed run (from a numbers perspective).  The sweat was pouring off me and the heart was racing – this is usually a good indicator that work is being done.  The first half mile is always like a half mile I have never run before…UPHILL MAN!  But the entire run is all uphill and downhill.  There is no flat!  

Post run: Stephen and I make a bet.  First one to smoke loses the bet.  From now until the Tough Mudder, we cannot smoke.  So I am going for 35 days.  I am a bit competitive so let’s see who wins this thing.  I am thinking now that we both might not smoke.  But we’ll see.  I obviously need to do something a little different than what I had been doing (picked smoking back up Monday and continued smoking until today)!  So you got it…DAY ONE (again).  Hey I’ll get there.  The journey is becoming much more interesting.    

FIVE WEEKS AND MUDDER IS HERE! 

Splits for this run

http://connect.garmin.com/activity/187669214

566D068 Trumb HS Track Doug

Sun, Jun 10, 2012 7:20 AM

Distance: 1.03 mi Time: 8:08 Avg Pace: 7:54 min/mi

Attempted to run a mile @ mile race pace and was not feeling this today after the Sleeping Giant run yesterday.  Put the mile together in 7:54 and had been going for 6:59.  Ran with Doug and he was ahead of me the entire way.  So I figured he beat me.  He was in Lane 1 and I was in Lane 2.  He put together the mile in 8:04 (inside lane).  Was awesome seeing him fly down the track.  At the quarter mile mark, I was at 6:15/mile.  So Doug was at that or faster.  It should be interesting when Tim, Doug and I race our next mile!  Clearly I will not be running Sleeping Giant the day before the mile race.  I can’t afford to!

http://connect.garmin.com/activity/187669196

567D069 Trumb HS Track Doug

Sun, Jun 10, 2012 7:37 AM

Distance: 3.06 mi Time: 27:14 Avg Pace: 8:54 min/mi

The plan was to go for 9:00/miles.  As I was in Lane 2 and pacing Doug for 9:00/miles, I attempted to put it together at 8:50/mile.  I will finish my mile about 0.02 miles before he finishes his mile (lane difference and we are side by side).  Thus he would have ten seconds more to run to go from 0.98 miles to the one mile mark.  This is the correct practice.  At one point, I thought I needed to run 9:10s…but in fact…I should be going for 8:50s if I am in Lane 2 and pacing him for a 9:00/mile. 

http://connect.garmin.com/activity/187959329

As of 5/12/12, Went about 17 days without smoking.  Then about 5 days without smoking.  Back to giving it another shot. 12 noon will be 48 hours.  Have a bet going with someone.  So I have a much better shot of not smoking now!  Again…a little competitive.

Run for today: A Mini Progressive run with 4 miles and the splits are 8:44, 8:29, 8:18 and 8:03.  The Sleeping Giant run Sunday is a bit taxing.  Not the best pace yesterday for a fast mile attempt.  But getting back into the groove.  End result: 4.01 miles at 8:23/mile.

568D070 LL Mini Progressive

Mon, Jun 11, 2012 8:52 AM

Distance: 4.01 mi Time: 33:36 Avg Pace: 8:23 min/mi Elevation Gain: 191 ft

http://connect.garmin.com/activity/188442155

Tue, Jun 12, 2012 5:49 PM

Distance: 6.47 mi Time: 57:23 Avg Pace: 8:52 min/mi Elevation Gain: 235 ft

Canal Trail: First three mile splits were 8:24, 8:45 and 9:00.

Decided to keep the remaining miles at 9:00 pace and put together the remaining 3.47 mile splits at 9:01, 9:01, 9:01 and 8:58.

Good Run.  Raining.  And why should that stop the run from happening?  Fact of the matter is it rains during races also.  Component of training: Duplication of racing conditions. 

570D072 Route 22 and Back

Wed, Jun 13, 2012 5:56 PM

Distance: 6.01 mi Time: 51:33 Avg Pace: 8:35 min/mi Elevation Gain: 196 ft

A Progressive Run for 6 miles with goal being each mile ten seconds faster than the previous.

Put them together in 9:02, 8:47, 8:38, 8:32, 8:20, 8:11.

End result: 6.01 miles done at 8:35/mile.  Thus MP miles.

Good workout.

http://connect.garmin.com/activity/189043921

I am still not smoking.  Day 5!  Stephen called me today and we discussed smoking one Saturday after the run.  Coffee and a smoke.  Perfect.  Let’s have one and then get the bet going again.  Well I raised the topic.  He is having a hard time at it also.  Hey Saturday is a long way off.  I may change my mind.

571D073 Rochford

Thu, Jun 14, 2012 5:46 PM

Distance: 5.66 mi Time: 51:23 Avg Pace: 9:05 min/mi Elevation Gain: 271 ft

Easy run is 9:04-9:34/mile pace.  Off to a slow start for the first split at 9:46/mile.  By the end of the run got the 5.66 miles to 9:05/mile pace.  It was a decent run.  Did not feel like running harder tonight.  I did a couple progressive runs already this week.  I may incorporate a tempo run into the Long run Saturday.  Planning Cruise Interval Miles or 400, 800 or 1200 meter repeats with 400  rest on Tuesdays for 5K total distance for workbout portions.  At several points this week did some pick-ups during the runs.  Formal 10x100s not done. 

http://connect.garmin.com/activity/189854061

572D074 Whitney to New Haven Stephen

Sat, Jun 16, 2012 9:52 AM

Distance: 5.52 mi Time: 46:29 Avg Pace: 8:26 min/mi Elevation Gain: 572 ft

http://connect.garmin.com/activity/189854044

573D075

Sat, Jun 16, 2012 1:39 PM

Distance: 1.07 mi Time: 8:37 Avg Pace: 8:03 min/mi Elevation Gain: 8 ft

http://connect.garmin.com/activity/190115008

574D076 To Whitney to New Haven

Sun, Jun 17, 2012 3:37 PM

Distance: 10.00 mi Time: 1:31:53 Avg Pace: 9:11 min/mi Elevation Gain: 562 ft

It takes a mile to get to Whitney.  By 2.38 miles, I am at Whitney Water Center (yesterday start point).  I pass the New Haven Green and am at South Frontage Road by mile 5.  Then Back.  Ten miles done at 9:11/mile average pace.  It was an Easy run so the goal was to keep the splits between 9:04-9:34/mile.  That was accomplished. 

http://connect.garmin.com/activity/190821858

Tue, Jun 19, 2012 5:43 PM

Distance: 6.01 mi Time: 51:19 Avg Pace: 8:33 min/mi Elevation Gain: 180 ft

Marathon Pace Miles: Ran Whitney Avenue for 6 miles at 8:33/mile.

http://connect.garmin.com/activity/191248373

Thu, Jun 21, 2012 7:17 AM

Distance: 10.01 mi Time: 1:33:46 Avg Pace: 9:22 min/mi Elevation Gain: 619 ft

12 Days with almost no smoking.  Smoked Saturday with Stephen.  Planning to smoke again this Saturday with Stephen.  Hey, it’s something. 

A ten miler today at Easy Pace doing the miles at 9:22/mile.  Had some time before work to get the run in.  Still on track with getting the miles in and am in week two of an 18 week training program.  First couple weeks call for forty weekly miles and then increase from there.

http://connect.garmin.com/activity/191940344

577D079 New Haven with Stephen

Sat, Jun 23, 2012 9:53 AM

Distance: 9.01 mi Time: 1:33:37 Avg Pace: 10:24 min/mi Elevation Gain: 316 ft

I ran with Stephen today and we did the nine miles with some breaks.  Moving time for the miles was 9:24/mile.  Good run and good route “in the streets in the town of New Haven.” 

Three runs today: 7:11 am sees a mile at 7:30 pace.  7:32am sees two miles at 7:43/mile.  And finally 2:28pm sees 8 miles done at 9:08/mile.  Eleven miles for today and 9 miles done yesterday has 20 being done this weekend.  Not too bad.

http://connect.garmin.com/activity/192434819

578D080 Trum HS Track Doug/Tim

Sun, Jun 24, 2012 7:11 AM

I attempted to go for a PR mile.  Best time for the mile is 7:09/mile.  I got this done @ 7:30/mile.  I was 21 seconds off from my personal best.  I ran this cold and next attempt might warm up for a mile with some pick-ups and then go for the PR.

http://connect.garmin.com/activity/192434808

579D081 Trum HS Track Doug/Tim

Sun, Jun 24, 2012 7:32 AM

Distance: 2.01 mi Time: 15:33 Avg Pace: 7:43 min/mi

I ran two miles at a pretty decent pace.  I got the first one done in 7:46 and the next one done at 7:41.  7:43 average pace for the two miles.  7:43 is my PR 5K pace.  The plan was simply to stay close to Tim without overextending.  These two miles were much easier to put together than the first mile run earlier at 7:30/mile. 

So these two workouts done today would be considered a Quality workout in that 3 miles done at what is essentially 5K pace or better. 

http://connect.garmin.com/activity/192434781

580D082 to 123 Whitney New Haven

Sun, Jun 24, 2012 2:28 PM

Distance: 8.00 mi Time: 1:13:03 Avg Pace: 9:08 min/mi Elevation Gain: 586 ft

I was going for an Easy run (9:04-9:34/mile).  I was able to do the 8 miles at 9:08/mile average pace.  The first split was done at 9:53 and the second at 9:21/mile.  Legs a bit tired from the three 5K pace miles earlier in the day.  Going into mile 3 though, I am pretty confident the 8 miles will be done around 9:04-9:14/mile pace.  It is simply going to be another progressive run with faster miles at the tail end.  Not very difficult to run fast and negative split the run when you run slow up front!

Had forty miles scheduled for this week and got 36 done.  So I hit the 90% (I am content with 90%).  It is when I fall below 90% that I need to become concerned. 

http://connect.garmin.com/activity/193485229

581D083 Canal Trail Bryan

Wed, Jun 27, 2012 6:07 PM

The goal of the run: put together consistent 9:00 miles.

I did a 9:03, 02, 04, 04, 02 and 9:00 mile ending with an 8:57 for the .49 putting together 6.49 miles at 9:02/mile.  

Great run.  Canal Trail good route and cool route when weather hot.

I should do a tempo run tomorrow (vdot 42 = 7:47-8:08/mile).

Rule of thumb: Do mid-tempo range for 20 minute run and high-tempo range for 40 minute run.  If 80 minutes – marathon pace miles equates to a tempo run.  

http://connect.garmin.com/activity/193774574

582D084 to 600 Whitney New Haven

Thu, Jun 28, 2012 5:45 PM

Distance: 6.43 mi Time: 58:11 Avg Pace: 9:03 min/mi Elevation Gain: 347 ft

I was not feeling the tempo run today.  So did an Easy 6.43 miles at 9:03/mile.  

Plans for rest of week:

Friday 6 miles (maybe Easy)

Saturday 6 miles (maybe Easy)

Saturday 1 mile (Mile Race Pace – go for PR: attempt 6:59/mile)

Sunday 10 miles at Marathon Pace (8:34/mile) and thus a Tempo Run.

Total for week will be 36.

http://connect.garmin.com/activity/194050136

583D085 to 600 Whitney Ave New Haven

Fri, Jun 29, 2012 6:05 PM

Distance: 6.33 mi Time: 1:00:27 Avg Pace: 9:33 min/mi Elevation Gain: 906 ft

Another Easy pace run. 

By the way, today the elevation gain is way off.  It tells me 906 feet of elevation.  Same route as yesterday and elevation gain around 350 feet...not 906 feet.

As yesterday, no shirt.

3.69 miles total...a tempo run for 20 minutes.  a 0.15 mile run.  Then a PR for the mile.  Details below:

http://connect.garmin.com/activity/194241529

584D086A HHS Track

Sat, Jun 30, 2012 8:55 AM

Distance: 2.53 mi Time: 20:05 Avg Pace: 7:56 min/mi

A 20 minute tempo run done at 7:56/mile.  I ran this at appropriate tempo pace. 

http://connect.garmin.com/activity/194241480

584D086B HHS Track

Sat, Jun 30, 2012 9:33 AM

Distance: 0.15 mi Time: 1:25 Avg Pace: 9:40 min/mi

http://connect.garmin.com/activity/194241443

585D087 HHS Track PR Mile

Sat, Jun 30, 2012 9:41 AM

Distance: 1.01 mi Time: 6:53 Avg Pace: 6:51 min/mi

I ran a massive PR for the mile.  I attempted to PR for the mile last week.  I ran it cold without a warm up.  PR mile had been 7:09/mile and last week I put together a 7:30/mile. 

Before Stephen got to the track, I ran the 20 minute tempo run mentioned above as a warm-up.  At the track with Stephen today, he timed me and I had my Garmin on as well.  Today I put together the mile in 6:51. 

This confirms that my VDOT rating for the mile distance is 42!  This mile PR by 18 seconds is a pretty big deal.  It may have implications across longer distances as the mile is not my best event.  Thus, the longer distances may soon see an increase in VDOT values (42-44!).  What does this mean?  It means I will likely be setting Personal Records for longer distances.