xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx http://connect.garmin.com/activity/98312469 409C083 7/7/11 (Thursday) Was playing the do it tomorrow morning game. Knew I would not. So I decided to do half the run knowing there was a good chance I would do the scheduled hour run once I got out there. I did the hour run! Hartford Turnpike Out and Back at 8:19pm for 6.19 miles in 1:00:47 for 9:49 pace per mile with 143 bpm and thus 82% MHR resulting in MP run (about MP midrange as MP is 79-88%). xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx 7/8/11 (Friday) The streak ends. Six day Streak ends Thursday as I did not run today. Traffic Jam. Home 6:45pm. Plus it was raining with thunder and lightning. So I did not do the 30 minute run tonight. I consider this a legitimate reason for missing the run. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx http://connect.garmin.com/activity/98312457 410C084 7/9/11 (Saturday) Had 15 miles scheduled. Was difficult putting it in – decided to do a 2:00 run versus 2:15. The Out and Back as always forces me to put in the correct distance once I get to the half way point. I had my Camel Bak. Next week I am planning to do 2:15 for the Long. Canal Trail Out and Back at 4:24pm. Did 11.74 miles in 2:00:42 for 10:17 pace per mile with 143 bpm at 82% MHR and thus Long Run (74-84% MHR) intensity. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx http://connect.garmin.com/activity/98312449 411C085 7/10/11 (Sunday) Did this run earlier than usual and thus not as hot and HR reflects this. Hartford Turnpike Out and Back done at 9:13am. Did 6.16 miles in 59:41 at 9:41 pace per mile with 134 bpm for 77% MHR and thus Recovery Run Intensity (<76%). xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx Week 4 Summary: I ran 36.78 miles this week. I missed the Friday run – had legitimate reason. I cut the Long Run short Saturday and ran 2 hours versus 2:15. Some Stats: 1/1/09 through 5/1/11 sees 50% of the weekly mileage at <20 miles. 43% of the time the weekly mileage is 20-40 miles. 7% of the time the weekly mileage is >40 miles. 12 of the weeks sees the weekly mileage at >35 miles. Put another way: since I have started running, I have run 35 miles or more weekly, less than ten percent of the time! Given this, anytime mileage is >35 miles for the week, this is to be considered perfectly acceptable. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx I think this was a good week of training. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx http://connect.garmin.com/activity/98564158 412C086 7/11/11 (Monday) x5 Local 0.60 Laps plus 0.18. Thus 3.18 miles done in 28:37 at 9:00 pace per mile with 145 bpm AHR and thus 83% MHR. Will consider this a MP (79-88% MHR) run. I put in the 30 minute run. I was wondering if the Mon, Wed and Friday 5K along with the Tues, Thus and Sun 10K and the Long Run on Saturday was a good schedule. The three days of 5Ks is minimal mileage. So I thought about it. It is a good schedule for now. Here is why: I am running daily. I am not always running at a hard intensity. I am maintaining a better fitness level by running daily versus running for three days and not running for four days over a week course. I am getting in the two most important runs – a MP run and a Long Run with recovery or general aerobic runs (rest) between. I am getting consistent with running (it is not a chore). It is manageable. It is easy to get a half hour or hour run in there versus an 8 or ten miler. Finally, and most interesting, is I ran 36.78 miles last week. The last time I ran that mileage, over a week course, was the week of February 7, 2011 – FIVE MONTHS AGO, when I ran 40.5 miles. And I got the 36.78 miles done with minimal effort – not too difficult to find the time to get the miles in when running daily. So YES, for right now, the schedule should stay as is. String together some solid weeks of decent daily runs and good weekly mileage (>35). xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx THE FAIRFIELD HALF MARATHON RESULTS FROM June 26,2011 http://www.jbsports.com/wp-content/uploads/halfoverallresults.txt FAIRFIELD HALF MARATHON FAIRFIELD, CT JUNE 26, 2011 CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM Place Div No. Last Name First Name City Age Sex Div Nettime Time Pace ===== === ===== ====================== =========== ================== === === ===== ========= ======= ===== 1 1 7 Adugna Kumsa Ethiopia 24 M M2029 1:04:40 1:04:40 4:57 2 1 6 Nigusse Ketema Ethiopia 30 M M3039 1:04:55 1:04:55 4:58 3 2 1 Beyi Worku Ethiopia 24 M M2029 1:06:14 1:06:15 5:04 4 3 5 Tufa Genna Ethiopia 27 M M2029 1:08:11 1:08:11 5:13 5 4 4 Meyer Lucas Ridgefield 27 M M2029 1:09:52 1:09:52 5:20 30 1 2927 Harding Tom Westport 45 M M4549 1:21:03 1:21:03 6:12
491 22 1595 Beauregard Robin Hebron 44 F F4044 1:46:49 1:46:52 8:10
1436 116 3804 Kearney Patrick Hamden 48 M M4549 2:02:17 2:03:11 9:25
3456 193 1735 Skinner Paul Greenville 46 M M4549 3:27:37 3:29:31 16:00
3481 279 4699 Bellabe-Rosenberg Cassandra New Windsor 40 F F4044 3:51:10 3:51:15 17:40 3482 41 3023 Donnelly Mary Bridgeport 55 F F5559 3:52:09 3:52:12 17:44 3483 618 2179 Cubbellotti Jen Bridgeport 25 F F2029 3:57:09 3:57:11 18:07 3484 619 4433 Gillette Danielle Danbury 25 F F2029 4:05:36 4:05:36 18:45 3485 280 4379 Laber Lisa Danbury 43 F F4044 4:05:36 4:05:36 18:45 3486 172 3497 McIntosh Carol Capitol Heights 49 F F4549 4:10:02 4:10:04 19:06 3487 16 4369 Vulsteke Patty Uncasville 60 F F6064 4:49:00 4:49:00 22:04
MY STATS:
1436/3487 = 0.41.
Top 41% Overall
116/193 = 0.60.
Top 60% for Division
2:02:17 is 9:20 pace per mile for the Fairfield half
Martahon.
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