http://connect.garmin.com/activity/336691735

Tue, Jul 2, 2013 12:34 PM

Scheduled was a warm -up plus 3x1600 (with 1:00 recovery) and a cool-down.  I was going for Cruise Interval miles at 7:52/mile pace.  I got the first two cruise interval miles done at ten seconds faster than that.  The third mile was cut short and I ran it on pace for 0.51 miles. 

I have not run fast like this for a while.  I missed this kind of running.  I ran these miles at the Rocky Hill High School track.  I was concerned about the one minute recovery periods wondering if that would be too short.  After the second mile, I took a 40 second break versus the one minute break as I somehow lost count. 

All and all, this was a good workout.  I can do the Cruise Interval miles at the correct pace and with the one minute recoveries!! 

Next time, again work on staying on pace...try for 7:50s and keep away from 7:40s.  Be sure to take the full one minute breaks.  Do the prescribed distance (don't cut the last mile short by half a mile). 

Ran 3.16 miles at 8:00/mile pace.  I walked at about the 1.5 mile mark for 40 seconds.  Also walked at about the 2.4 mile mark maybe for about 30 seconds.  Good first split.  There were hills.  Maybe more elevation than what is reflected by Garmin.  Official Results has pace as 8:10/mile as I ran 3.16 miles and race is 3.11 miles (5K).  I’ll go with the official report.  I need to get better at holding a good 5K pace.  When I start doing the 5K intervals in training, I suspect my ability to hold the pace will be improved.  From the looks of the split below, I ran a 5K split, a Marathon pace split and a Half Marathon pace split in that order.  Of note, I guess I feel good about doing the last 0.16 miles at 7:25/mile pace. 

http://connect.garmin.com/activity/337449571

Thu, Jul 4, 2013 9:03 AM

Independence Day 5000
July 4, 2013 - 5K
Milford, CT

Place    Name                              City               Bib No  Age Gend    Age Group                 Time        Pace  

      1    Tim Milenkevich                   Ansonia  CT           404    31   M       1 Top Fin               16:08      5:12/M

      2    Ian Hill                          Jersey City  NJ        92    31   M       1 30-39                 16:47      5:25/M

      3    Michael Cox                       New Haven  CT         412    21   M       1 19-29                 17:05      5:31/M

      4    Calvin Park                       Trumbull  CT          296    17   M       1 14-18                 17:09      5:32/M

      5    Chris Ritchie                     Milford  NH           171    30   M       2 30-39                 17:12      5:33/M

      6    Jonathan Villanueva               Bridgeport  CT        352    23   M       2 19-29                 17:25      5:37/M

      7    Dan Mc Cabe                       Orange  CT            470    18   M       2 14-18                 17:34      5:40/M

      8    Tony Perugini                     Oxford  CT            286    33   M       3 30-39                 17:49      5:45/M

      9    Michael Orifice                   New York  NY          408    27   M       3 19-29                 17:52      5:46/M

     10    Lenny Arias                       Bridgeport  CT        464    26   M       4 19-29                 18:13      5:53/M

     11    Henry Pavon                       Bridgeport  CT        427    24   M       5 19-29                 18:23      5:56/M

     12    Shane Romanchick                  Trumbull  CT          476    17   M       3 14-18                 18:25      5:56/M

     13    James Mas                         Shelton  CT           394    15   M       4 14-18                 18:43      6:02/M

     14    Jarett Poliner                    Westport  CT          160    16   M       5 14-18                 18:57      6:07/M

     15    Frank Tiroletto                   Orange  CT            273    53   M       1 50-59                 18:57      6:07/M

     29    Mike Halasinski                   Plantsville  CT       318    50   M       3 50-59                 20:04      6:28/M

    124    Patrick Kearney                   Hamden  CT            486    50   M      24 50-59                 25:18      8:10/M

    462    Bunny Bamett                      Milford  CT           316    68   F       6 60-69               1:51:19     35:55/M

    463    Chris Fish                        Milford  CT            62    47   M      55 40-49               1:52:19     36:14/M

    464    Jennifer Fish                     Milford  CT            63    70   F       3 70-79               1:52:19     36:14/M

    465    Judy Goldberg                     Hamden  CT             73    47   F      51 40-49               1:53:06     36:29/M

    466    Samantha Dibona                   Waterbury  CT          47    29   F      42 19-29               1:57:01     37:45/M

http://connect.garmin.com/activity/338397975

Sat, Jul 6, 2013 9:38 AM

82°

Feels like 88°

7 mph SW wind

Humidity 74%

Scheduled: 13 Miles at MP + 30 seconds (9:05/mile). 

Did: 10.01 Miles at MP + 39 seconds (9:14/mile)

The first split is 9:28/mile.  I am on pace by Mile 4.  I am seven seconds to the good by the end of Mile 6. 

Going into Mile 7 and 9, I take a walk break.  The plan though is to always get the pace back.  I am off pace for Mile 7-10 by seconds: 56, 14, 20 and 4 respectively. 

I cut the run short by 3 Miles and get 10.01 done in 1:32:22 @ 9:14/mile pace. 

This was the third Quality Run this week.  Ran the tempo intervals on Tuesday, Raced a 5K Thursday and this run. 

I have to assess weekly if I am staying true to my schedule.  I think I will consider this run today a success.  It was a good effort.  It was hot and seemed to get hotter later into the run.  I had no Gatorade left when all is said and done, and usually I have plenty left over. 

7/15/13 begins the 16 Week Training Program for the Marathon.  The next six weeks will consist of 165 Miles at Average of 28 Miles per week and 18 Quality Workouts.  The only "Easy" Miles will be the Warm-Up, Cool-Down, Recoveries between Intervals and Long Runs of 13-20 Miles.  Going for Intensity (and proper recovery) versus high Mileage.  Not sure how this will work out.  But generally, in the past, if I hit 45 miles per week consistently, then that was good.  But most of those 45 miles were Easy.  I'll see how this type of a schedule pans out.  But I am thinking cutting the mileage short by ten miles or so weekly given the intensity of this running will not be a big deal.  We'll see.

http://connect.garmin.com/activity/340153330

Tue, Jul 9, 2013 1:38 PM

Scheduled:

A mile warm-up plus 6x800 in 3:42 (2:00 rest between intervals) plus a mile Cool-Down. 

Accomplished: Got the workout done as scheduled!

A good workout.  The last two 800s difficult…but done on pace! 

GOOD!

Figured I would do the 6x800s in 3:42 with 2:00 recovery versus the 3x1600s at 7:52/mile pace with one minute recovery.  I wanted to get some faster running in there so switched up the workout. 

http://connect.garmin.com/activity/341063782

Thu, Jul 11, 2013 12:18 PM

Scheduled: 2 Miles Easy plus 2 Miles Tempo (7:52/mile pace) plus 2 Miles Easy.

I did the warm up miles at 8:53/mile. 

The tempo portion sees 1.55 miles (not two miles) done with first mile at 7:52/mile and 0.55 miles at 7:44/mile pace.  I cut this tempo run short by 0.45 miles.  I’ll get there!  After the tempo running I walked for 2:00. 

Then I ran the last two Easy miles done at 8:58/mile.

Decent workout! I am good with this.  Getting used to running faster splits. 

http://connect.garmin.com/activity/342543071

Sun, Jul 14, 2013 1:09 PM

I did not run yesterday so ran today.  I did not run the scheduled 13 at 9:05/mile pace but rather ran 6.01 miles at 9:02/mile pace.  The first three miles slower and thus negative split the run.  Was Hot and I ran at 1:09pm.  84 degrees and with humidity feels like 91 degrees.  I’m okay with cutting the run short today because next week begins the sixteen week training program and I am once again going to attempt to get the workouts done as scheduled throughout the sixteen weeks.  ALSO, I am strongly considering adding Strengthening and Flexibility exercises (which I never do) to my training regimen three times weekly. 

84°

Feels like 91°

6 mph SSW wind

Humidity 70%

http://connect.garmin.com/activity/343758419

Tue, Jul 16, 2013 12:23 PM

Scheduled: 10-20 minute warm-up + 3x1600m @ 7:52/mile (1:00 RI) + 10 minute cool-down.

I ran a mile warm up and a half mile cool down at 8:55/mile.  I stayed with 1:00 RI.  I did the first two 1600s at 7:44/mile and 7:48/mile respectively.  I cut the last 1600 short by 0.23 miles running 0.77 miles at 7:49/mile pace.  I am going to stick with the 7:52/mile pace for the cruise interval miles and keep the recovery at 1:00.  I just need to push harder and not let up.  I ran the tempo portions at AP of 7:47/mile which is five seconds faster than the prescribed 7:52/mile pace. 

Between intervals, I drank Gatorade.  It was warm (hot actually) from the sun.  

6am breakfast: cereal, cup chocolate milk and coffee.  11am: couple granola bars which was about 1.25 hours before the run.  Three glasses of water today.  Reading up on Nutrition and trying to change eating habits.  Post run I had a granola bar and an apple. 

91°

Feels like 94°

9 mph NNE wind

Humidity 44%

http://connect.garmin.com/activity/344672920

Thu, Jul 18, 2013 11:38 AM

Scheduled: 2 Miles Easy + 2 Miles Tempo (7:52/mile) + 2 Miles Easy.

I thought the warm up was 10-20 minutes and the cool-down was 10 minutes.  I forgot the workout called for 2 Miles up front and 2 Miles on the tail end.

Anyway, I ran a mile warm-up at 8:49/mile.  The two mile tempo portion done as scheduled at 7:50/mile (two seconds faster than what run called for).  Then I walked for two minutes and finished the run with a mile cool-down at 8:55/mile. 

Last week when I tried this run, I only got 1.55 miles done at the correct pace.  I held out today, paced properly, and got the full two miles done on pace!  And this in 93 degree weather which feels like 99 degrees given the humidity.  I’d say today was an “A” workout!!

Also of note, I ate four Special K Pastry Crisps (200 calories, 40 grams carbs) about a half hour before the run.  Drank water throughout the day today.  Had a Blueberry muffin post run. Skipped breakfast today though...a work in progress.  I am working on developing a meal plan.

93°

Feels like 99°

4 mph wind

Humidity 47%

http://connect.garmin.com/activity/349221136

Mon, Jul 22, 2013 5:50 AM

Cape Cod Run and did 11.5 miles at 9:39/mile AP with the first five miles being in the 9:49-10:30/mile range and my getting faster on the tail end of the run with the last four miles being in the 9:11-9:19 range.  Took a while to warm up today. 

http://connect.garmin.com/activity/349221126

Wed, Jul 24, 2013 3:38 PM

Cape Cod Run and ran 6.05 miles at 9:31/mile pace. 

88°

Feels like 90°

13 mph SW wind

Humidity 49%

http://connect.garmin.com/activity/349221114

Sat, Jul 27, 2013 1:11 PM

I ran a tempo run today (tempo run is 6-10 miles at MP) getting 6.5 miles done at 8:32/mile AP.  Five of the mile splits were 8:32-8:38/mile range.  Third mile was an 8:19 mile.  Pretty consistent pace throughout the run!!

81°

Feels like 82°

4 mph wind

Humidity 54%

http://connect.garmin.com/activity/349933475

Sun, Jul 28, 2013 12:45 PM

Marathon Pace miles with 6.50 miles being done @ 8:41/mile AP.  The first four miles were done at 8:19-8:28/mile pace. 

Goals: Do more tempo runs of 5 miles @ 8:09/mile pace and ten milers at 8:35/mile pace.  The key to getting these done is to extend the distance out I think slowly and stay on pace not going out too fast – keeping the splits consistent at specified pace.  Thus yesterday did 6.5 miles at 8:32/mile.  Bring it up to 7.5-8 miles at 8:35/mile pace. 

http://connect.garmin.com/activity/351522385

Tue, Jul 30, 2013 12:19 PM

4.01 miles done at MP.