PREFONTAINE

See 8/6/11 entry.

See 8/6/11 entry.

http://connect.garmin.com/activity/104501320

416C090 (7/18/11 - Mon)

Splits 9:06s.  As last Monday.  Regarding my Long Canal Trail Runs.  A lot of the trail is shaded with trees.  Thus in 85 degree weather, the Canal Trail should be chosen for Longs – makes a big difference.

This run today: Local Loops done at 6:06pm.  3.24 miles in 29:32 for 9:06 avg. pace at 141 bpm AHR which is 81% MHR (GA:70-81%)

http://connect.garmin.com/activity/104501318

417C091 (7/19/11 – Tues)

Again considered doing tomorrow.  Reminded myself I wanted to stay committed to the training.  Did the run. 

Local Stonehenge x5 Loops at 8:32pm.  6.13 miles in 57:28 for 9:22 avg pace at 142 bpm AHR for 82% MHR (GA 70-81% MHR)

http://connect.garmin.com/activity/104501309

418C092 (7/22/11 – Fri)

Recovery Run. 10:30 pace out portion.  Lot walking back portion.  Heat Wave across USA. Temp in Hamden CT 103 degrees.  Yet I saw Burt recently ran 9:00 splits in hot weather! 

Hartford Turnpike O/B at 2:12pm for 5:06 miles in 56:59 for 11:16 avg. pace at 133 bpm AHR which is 76% MHR (Recovery <76%)

http://connect.garmin.com/activity/104501302

419C093 (7/24/11 – Sun)

Another Recovery HR Intensity Run.  I ran these 3.04 miles while Brandon rode his bike along side (in front of) me. 

Did local Loops.  Then Brandon did some Math work and went swimming with Christian.  Done at 3:38pm.  3.04 miles in 29:40 at 9:46 avg pace for 133 bpm AHR which is 76% MHR. 

Week 6 Summary

Not a lot of mileage and I missed three days – and I did not run Long.  So I will have to reapply myself.  Week 7-11 is Endurance and Lactate Threshold mesocycle. 

The first three weeks of this 18 week schedule sees running done 8 days for 65 miles.  The next three weeks sees running done over 14 days for 91 miles.  This second 3 weeks is good improvement.  Some regression Week 6 which sees only 17.47 miles run.  So consider Week 6 a taper type week and get back on track quickly!

http://connect.garmin.com/activity/104501300

420C094 (7/25/11 – Mon)

Got up and did a morning run!!!!!  There is no way my AHR is 133 for this run.  AHR 1^st four miles id as 128 bpm.  Never.  I would estimate 140 bpm across the entire run.  I am not sure what is going on with the HR monitor.  Is it accurate??  Guess I’ll call this a Recovery run but feels like a GA high end intensity run.  Hartford Turnpike O/B  route at 5:47am.  6.17 miles done in 58:30 at 9:29 avg pace for 133 bpm AHR which is 76% MHR.  (Recovery <76%)

http://connect.garmin.com/activity/104501289

421C095 (7/27/11 – Wed AM run)

A GA run.  Cool today.  I need to increase foot turnover.  Did this today.  I think my turnover is less than what it was.  Go for splits in 8 minute range (8:xx).  It is cool enough in the morning to do this. 

I did the East Rock Loop (New Route) at 6:00am.  3.48 miles done at 9:15 avg pace in 32:12 for 134 bpm AHR at 77% MHR (GA 70-81%)

http://connect.garmin.com/activity/104501282

422C096 (7/27/11 – Wed PM run)

Ran the first 1.25 miles with Brandon while he rode his bike. 

Local Loops at 6:29pm.  3.11 miles in 29:03 at 9:20 avg pace for 136 bpm AHR at 78% MHR (GA 70-81% MHR).

http://connect.garmin.com/activity/104501273

423C097 (7/28/11 – Thurs)

Cool.  Bringing the pace down – going faster.  Focusing on quicker foot turnover. 

Did the East Rock Loop at 6:08am.  3.5 miles at 9:04 avg pace in 31:44 at 134 bpm AHR at 77% MHR (GA)

Week 7 Summary

Apparently did not reapply myself.  A 16.26 mile week…give it another shot.  BUT: Three early morning runs – that is a major training change – a major accomplishment!

http://connect.garmin.com/activity/104501266

424C098 (8/1/11 – Mon)

Another GA run: I will continue to run thinking in terms of time – a 60 minute, a 90 minute run, etc.  But I will monitor HR while running in an effort to run harder than GA intensity. 

Did the Route 22 O/B at 5:51am.  6.44 miles in 56:13 at 8:44 avg pace for 139 bpm AHR which is 80% MHR (GA 70-81%)

http://connect.garmin.com/activity/104501260

425C099 (8/2/11 – Tues)

Went by HR.  I am going back to monitoring pace once in a while.  I will check the HR post run.  I will work toward bringing the pace to the 8:00 range…get to 8:40, 8:35, 8:30…  the goal next run should be 8:40 pace.  I need to get out of GA intensity mode. 

Did the Route 22 O/B at 6:27 am for 6.46 miles in 56:48 at 8:48 pace per mile at 140 bpm AHR for 80% MHR (GA 70-81% MHR)

http://connect.garmin.com/activity/104501251

426C100 (8/6/11 – Sat)

Brandon biked the first 0.60 miles with me.  Hot.  8:21 average pace for the first three miles. Gatorade break at 3.11 miles.  After that, splits in the 9:20s range.  Of note, those splits have AHR being 152 bpm.  A MP run from a HR intensity standpoint!!  Good.  I will run Long tomorrow.  Then back to going for 8:40 pace and then faster. 

Today was the Route 22 O/B at 11:17am for 7.04 miles in 1:02:39 at 8:54 avg pace for 148 bpm AHR which is 85% MHR (MP 79-88% MHR).  Finally a run other than GA or Recovery. 

See 8/21/11 entry.

See 8/21/11 entry.

See 8/21/11 entry.

See 8/21/11 entry.

See 8/21/11 entry.

427C101

Sunday (8/7/11)

http://connect.garmin.com/activity/108085149

I took a walk break at 3.11, 6.22 and at 8 miles.  I ran ten of the 15 scheduled miles.  Not exactly Long – but it is something.  About 85 degrees.

Saint Barnabas Start at 12:18pm.  Ran 10.11 at 9:59 average pace in 1:40:58 at 144 bpm AHR for 83% MHR (Long Run 74-84%)

Week 8 Summary: Did 30.05 miles for the week. 

Week 9: Monday 8/8/11 – Sunday 8/14/11

No Runs.  How did I get away with this???  Utter madness. 

Week 9 Summary: Did not run.  Hmmmmm.

428C102 (Cape Cod)

Monday (8/15/11)

http://connect.garmin.com/activity/108085135

Cape Cod Blue Water – Tidewater – DD.  Arrived at Cape Cod Saturday and this was the first run after a week off!

6:22am for 7.43 miles at 9:18 pace in 1:09:04 at 136 bpm AHR for 78% MHR (GA 70-81%)

429C103 (Cape Cod)

Tuesday (8/16/11)

http://connect.garmin.com/activity/108085121

Cape Cod Blue Water – Tidewater – DD.  24 seconds faster per mile than yesterday (same route) and yet HR intensity remains same.  A decent pace for the HR intensity.

6:25am for 7.48 miles at 8:54 pace in 1:06:38 at 137 bpm AHR for 79% MHR (GA 70-81% MHR)

430C104 (Cape Cod)

Wednesday (8/17/11)

http://connect.garmin.com/activity/108085108

Cape Cod Blue Water – Tidewater – DD.  Took it easy today.  81 degrees.  Did not run in the morning – and temp is up.  9:35 pace slowest this week and yet the HR intensity is the highest…and thus more effort to run and likely due to the temp. 

12:43pm for 7.58 miles at 9:35 pace per mile in 1:12:40 at 141 bpm AHR for 81% MHR (GA 70-81% MHR)

431C105 (Cape Cod)

Friday (8/19/11)

http://connect.garmin.com/activities

Cape Cod Blue Water Beach Run.  My first Beach Run (ever).  Mile 2-7 at 9:51 to 11:20 pace…heck of a spread.  But the HR amazingly is 132-135 for those splits. 

5:23am for 6.40 miles at 10:45 average pace in 1:08:51 at 131 bpm AHR for 75% MHR and thus Recovery run (<76%).

432C106

Sunday (8/21/11)

http://connect.garmin.com/activity/108351613

A MP Run at the MP Midpoint HR intensity range.  Did not run Long today.

Saint Barnabas Out (via Broadway) and Back (via Route 22) for 7.79 miles at 9:39 pace per mile in 1:15:07 at 145 bpm AHR for 83% MHR (MP 79-88%).

Week10 Summary:

I ran 36.68 miles this week. 

28.89 of those miles done in Cape Cod. 

The past seven days sees runs on five days – this is good. 

Four weeks this year sees miles being >36.68. 

I am keeping up with early morning runs…and I believe it is best to run in the morning.  But it is hard getting up to do the runs at times although getting easier. 

The Cape Cod Bluewater – Tidewater – DD route done three times this week gets me out of running six milers and into running about 8 milers. 

Going forward, should run 75 minute runs in the mornings. 

A good week of running!

See 8/27/11 entry.

433C107

Wednesday (8/24/11)

http://connect.garmin.com/activity/109810696

Goal: A fast first mile and 8:30s for remainder. 

I ran hard for the first six miles.  The first lap was done at 8:09 pace.  Lap 3 at 8:31 pace and lap 5 at 8:40 pace.  Remaining laps in the 9:00s.

Route: Saint Barnabas Out and Back at 7:06pm. 

Ran 7.71 miles in 1:09:13 at 8:59 pace for 145 bpm AHR and at 83% MHR and thus midpoint MP run (79-88% MHR).

A good run.  Got out of General Aerobic HR intensity territory.  Into MP HR intensity territory. 

After commenting on Allie’s 5K race, it got me thinking about my Best Race Result and what that predicts for various distances.  I have re-committed myself to improving my results for various distances. 

BEST EVENT

09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace)

PR: Mile 7:24

BEST EVENT PREDICTS: Mile: at 6:39

Take off 0:45

PR: 12/13/09: 25^th Annual Christopher Martins 5K at 24:31 (7:53 pace).

BEST EVENT PREDICTS: 5K at 23:04 (7:25 pace).

Take off 1:27 (28 seconds per mile)

PR: 11/21/10: Turkey Trot (Wallingford) 5 Miles at 39:42 (7:56 pace). 

BEST EVENT PREDICTS: 5 Miles at 38:13 (7:38 pace)

Take off 1:29 (18 seconds per mile)

PR: 09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace). 

PR: 09/27/09: Niantic Bay Half Marathon 1:46:54 (8:09 pace). 

BEST EVENT PREDICTS: Half Marathon at 1:46:35 (8:09 pace)

PR: 05/01/11: Providence Marathon 03:54:20 (8:57 pace). 

BEST EVENT PREDICTS: Marathon at 3:44:47 (8:35 pace)

Take off 9:33 (22 seconds per mile)

McMillan Training Paces:

(Adjust Pace as necessary to reflect appropriate HR intensity.)

SPEED

Mile: 7:22 to 7:40

STAMINA

Tempo Runs: 7:48 to 8:09

Steady State Runs: 8:09 to 8:23

ENDURANCE

Easy: 9:05 to 9:35

Long: 9:05 to 10:05

Recovery Jogs: 10:05 to 10:35

434C108

Saturday 8/27/11

http://connect.garmin.com/activity/109810668

Goal: 8:30s for the run.

A good first mile at 7:39 pace.  I was working on increasing turnover and thought it was 8:30 pace.  I noticed I was at 7:45 pace a half mile in.  At that point, I decided to simply do mile repeats. 

The odd miles were fast and the even miles slow/rest. 

Another good run. 

The Saint Barnabas Out and Back route for 7.81 miles in 1:10:35 at 9:02 avg. pace for 144 bpm AHR and 83% MHR (MP 79-88% MHR). 

Another Mindpoint MP HR intensity run.

Hurricane Irene ETA in CT is tomorrow at 2am. 

http://connect.garmin.com/activity/112271721

435C1009

Sunday 8/28/11

Hurricane Irene hit CT today.  I decided on a quick run to survey damage.  Power Out 5:45am.  Trees down.  But no major damage in our area of CT.  Shoreline area gets hit harder.  I ran at 12:41pm for 1.32 miles in 11:14 at 8:29 pace per mile with AHR being 127 bpm and thus a Recovery HR intensity run. 

Power back on.  Lost power Sunday due to Hurricane Irene.

http://connect.garmin.com/activity/112273110

436C110

Wednesday 8/31/11

I ran 8 miles in 1:12:23 at 139 bpm AHR at 80% MHR.  GA Run. 

No GPS Tracking.  I guessed 9 minute miles.  The GPS tracked the time and the HR.  MHR was 152bpm.