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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.89 | 9.67 | 0.00 | 0.00 | 104.56 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.49 | 0.00 | 0.00 | 0.00 | 6.49 |
|
http://connect.garmin.com/activity/205740394
Wed,
Aug 1, 2012 5:54 PM
Distance: 6.49 mi Time: 57:27 Avg Pace: 8:51 min/mi Elevation Gain: 354 ft
At mile 4.57 it is pouring rain. Huge puddles.
Mile 1-4 sees consistent 9:00s
but the remaining miles are faster due to the rain. Am drenched by the end of the run.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:57
|
1
|
75
|
10
|
8:57
|
|
2
|
0:09:05
|
1
|
26
|
62
|
9:05
|
|
3
|
0:08:57
|
1
|
105
|
46
|
8:57
|
|
4
|
0:09:00
|
1
|
66
|
36
|
9:00
|
|
5
|
0:08:47
|
1
|
30
|
72
|
8:47
|
|
6
|
0:08:34
|
1
|
52
|
49
|
8:34
|
|
7
|
0:04:07
|
0.49
|
--
|
33
|
8:24
|
|
Summary
|
0:57:27
|
6.49
|
354
|
325
|
8:51
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.13 | 0.00 | 0.00 | 0.00 | 6.13 |
|
http://connect.garmin.com/activity/205740387
Thu, Aug 2, 2012 7:44 AM
Distance: 6.13 mi Time: 1:01:47
Avg Pace: 10:05 min/mi Elevation
Gain: 308 ft
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:35
|
1
|
39
|
20
|
10:35
|
|
2
|
0:10:00
|
1
|
62
|
121
|
10:00
|
|
3
|
0:09:44
|
1
|
23
|
26
|
9:44
|
|
4
|
0:10:06
|
1
|
43
|
52
|
10:06
|
|
5
|
0:09:53
|
1
|
62
|
39
|
9:53
|
|
6
|
0:10:22
|
1
|
72
|
46
|
10:23
|
|
7
|
0:01:07
|
0.13
|
--
|
10
|
8:41
|
|
Summary
|
1:01:47
|
6.13
|
308
|
322
|
10:05
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
|
http://connect.garmin.com/activity/209376049
Fri, Aug 3, 2012
6:02 AM
Distance: 3.11 mi Time: 27:51 Avg Pace: 8:58 min/mi Elevation Gain: 452 ft
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.48 | 0.00 | 0.00 | 0.00 | 10.48 |
|
Another Double. A 1:30am run and then a 5:33pm run for total of 10.48 miles.
http://connect.garmin.com/activity/209376046
Sun, Aug 5, 2012
1:31 AM
Distance: 3.47 mi Time: 33:51 Avg Pace: 9:45 min/mi Elevation Gain: 264 ft
http://connect.garmin.com/activity/209376042
Sun, Aug 5, 2012
5:33 PM
Distance: 7.01 mi Time: 1:07:15
Avg Pace: 9:36 min/mi Elevation Gain:
98 ft
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
http://connect.garmin.com/activity/209376037
Tue, Aug 7, 2012
5:52 AM
Distance: 6.00 mi Time: 54:48 Avg Pace: 9:08 min/mi Elevation Gain: 140 ft
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
http://connect.garmin.com/activity/209376029
Thu, Aug 9, 2012
8:17 AM
Distance: 6.00 mi Time: 57:58 Avg Pace: 9:40 min/mi Elevation Gain: 287 ft
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
|
http://connect.garmin.com/activity/209376021
Fri, Aug 10, 2012
6:24 AM
Distance: 6.01 mi Time: 57:31 Avg Pace: 9:34 min/mi Elevation Gain: 143 ft
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
|
http://connect.garmin.com/activity/209376016
Sat, Aug 11, 2012
6:33 AM
Distance: 6.01 mi Time: 59:40 Avg Pace: 9:56 min/mi Elevation Gain: 181 ft
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
http://connect.garmin.com/activity/209830858
Sun,
Aug 12, 2012 11:19 AM
Distance: 10.00 mi Time: 1:35:48
Avg Pace: 9:35 min/mi Elevation Gain:
512 ft Calories: 1,331 C
I ran ten Easy miles today. Split
1-3 and 8 is at 9:35/mile and split
4-7 is at 9:14/mile. Thus the first 8 miles done at 9:25/mile.
Given the 10th mile is done at 9:32/mile means 9 miles done at 9:26/mile.
The 9th mile done at 11:00/mile brings overall
pace for the ten miles from 9:26/mile
to 9:35/mile. I’d be willing to bet the 9th mile
split has more elevation than the stated 129 feet!
I amused myself thinking about how at times race directors
throw these kinds of hills into their races. I have run Skiff
Street before and so I am very familiar with the
elevation. It is never easy and is
challenging. Getting through those hills
without walking equals success.
So I get a ten miler in and it seems like it has been a
while since I ran ten (not counting doubles).
34 Miles for the week.
Not 40-50 miles. But not terrible
either.
July saw 150 miles run.
Doing pretty well with getting in decent mileage.
Doing AM runs. Doing
Doubles. Doing more mileage “consistently.”
The first nine weeks of training has
gone well I think.
Going into week 10 of an 18 week training program.
Still running Easy Miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:47
|
1
|
65
|
6
|
9:47
|
|
2
|
0:09:28
|
1
|
47
|
154
|
9:28
|
|
3
|
0:09:26
|
1
|
28
|
0
|
9:26
|
|
4
|
0:09:11
|
1
|
16
|
22
|
9:12
|
|
5
|
0:09:12
|
1
|
52
|
43
|
9:12
|
|
6
|
0:09:13
|
1
|
98
|
114
|
9:13
|
|
7
|
0:09:18
|
1
|
21
|
21
|
9:19
|
|
8
|
0:09:38
|
1
|
48
|
47
|
9:38
|
|
9
|
0:11:00
|
1
|
129
|
11
|
11:00
|
|
10
|
0:09:32
|
1
|
9
|
85
|
9:32
|
|
11
|
:02.3
|
0
|
0
|
0
|
8:48
|
|
Summary
|
1:35:48
|
10
|
512
|
504
|
9:35
|
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/210296497
Mon,
Aug 13, 2012 5:41 PM
Distance: 5.00 mi Time: 44:37 Avg Pace: 8:55 min/mi Elevation Gain: 282 ft Calories: 678 C
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:23
|
1
|
135
|
79
|
9:23
|
|
2
|
0:08:53
|
1
|
26
|
52
|
8:53
|
|
3
|
0:08:27
|
1
|
39
|
26
|
8:28
|
|
4
|
0:09:00
|
1
|
20
|
26
|
9:00
|
|
5
|
0:08:52
|
1
|
56
|
46
|
8:52
|
|
6
|
:01.8
|
0
|
--
|
--
|
7:30
|
|
Summary
|
0:44:37
|
5
|
282
|
230
|
8:55
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Been sick all week and no running since Monday. Have a race scheduled for Sunday. So some unexpected down time. Also lower back pain on top of the cold and being really careful when sneezing to prevent throwing back out totally.
| | Comments(1) |
| | Race: |
3rd Annual Sunset Run For The Warriors (6.21 Miles) 00:54:07, Place overall: 79, Place in age division: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.21 | 0.00 | 0.00 | 6.21 |
|
http://connect.garmin.com/activity/212690494
Sun,
Aug 19, 2012 5:00 PM
Distance: 6.21 mi Time: 54:19 Avg Pace: 8:45 min/mi Elevation Gain: 289 ft Calories: 816 C
3rd Annual Sunset Run For The Warriors®
I ran this 10K race with Doug T, Tim W and Joelle. Doug did a fantastic job as his goal was to
run @ 10:00/mile pace and he got a
time of 1:01:36 (or something close
to that). Given there was 289 feet of
vertical for the course, that is an excellent result. He did better than 10:00/mile pace!!! Joelle and I run about the last mile together and cross the finish line together - or she comes in 3 seconds ahead of me. She placed 79th and I place 80 from wall chart results.
I will have to check the Official results later regarding all our times.
I forgot to stop my watch. The Garmin result reads 8:45/mile avg overall. The race wall posting has 8:44/mile overall.
4th mile split has the time being 8:57 and the moving time being 8:12. So
a 45 second urine break. Also took a few
walk breaks. Really was not in this race
to race at 10K race pace…well I guess I was looking for 8:00/mile with
7:43/mile being the ultimate goal (VDOT 42) but I noticed where I was at Mile 1
with regard to pace and I knew it was not going to happen tonight…hence the
walking, urine break, chilling at points.
Excuses: Well I don’t tend to have excuses…and am pretty
accepting of inferior results usually with my identifying where I went wrong
from a training perspective (slacking, etc.) and what I need to do to get back
on track. But this race: well I have
a few excuses. I have been sick all week with a cold and am not over that yet. So sick that I have not run for a week. And lower back is bothering me still. AND…was just running for the sake of running…not
in race mode really. So all and all, a
decent result.
HOW WILL I DO DURING THE LABOR DAY 20 K RACE ON 9/3/12?
Hey I am not sure. But
I hope to be RACING that day!
By the way, this was my first 10K race. And it cost $15.00 with that being race day
registration cost (would have been $10.00 if signed up earlier - held off because I was not sure if I was going to run the race). This is what Veterans pay! So a timed 10K race, a race shirt and food
post race…for $15.00…not a bad deal.
Oh - Marc A also ran this race. He came in at around 50 minutes I think. And maybe an 8:04/mile
pace or something. So he may have been a
little off tonight as well as I think his best 10K time is 7:15/mile pace.
The best races: the ones where people you know are running
them with you!
Put 54:13 as Race time for this entry...Once official results in: will amend accordingly.
|
Split
|
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:32
|
8:32
|
1
|
85
|
7
|
8:32
|
|
2
|
0:09:23
|
9:21
|
1
|
85
|
33
|
9:23
|
|
3
|
0:08:24
|
8:24
|
1
|
20
|
13
|
8:24
|
|
4
|
0:08:57
|
8:12
|
1
|
13
|
85
|
8:57
|
|
5
|
0:09:08
|
9:08
|
1
|
52
|
33
|
9:08
|
|
6
|
0:08:10
|
8:09
|
1
|
13
|
72
|
8:11
|
|
7
|
0:01:45
|
1:46
|
0.21
|
10
|
--
|
8:16
|
|
Summary
|
0:54:19
|
53:32.0
|
6.21
|
289
|
249
|
8:45 |
MARC AUDET #2176
   
|
Distance
|
10K
|
|
Clock Time
|
50:09
|
|
Chip Time
|
50:09
|
|
Overall Place
|
48 / 175
|
|
Division Place
|
7 / 10
|
|
Divtotal
|
10
|
JOLENE MESSERE #2120
|
Distance
|
10K
|
|
Clock Time
|
54:04
|
|
Chip Time
|
54:04
|
|
Overall Place
|
78 / 175
|
|
Division Place
|
5 / 12
|
|
Divtotal
|
12
|
PATRICK KEARNEY #2168
|
Distance
|
10K
|
|
Clock Time
|
54:07
|
|
Chip Time
|
54:07
|
|
Overall Place
|
79 / 175
|
|
Division Place
|
7 / 13
|
|
Divtotal
|
13
|
TIM WERNER #2039
|
Distance
|
10K
|
|
Clock Time
|
56:05
|
|
Chip Time
|
56:05
|
|
Overall Place
|
92 / 175
|
|
Division Place
|
9 / 12
|
|
Divtotal
|
12
|
DOUGLAS THOMPSON #2033
  
|
Distance
|
10K
|
|
Clock Time
|
1:01:28
|
|
Chip Time
|
1:01:28
|
|
Overall Place
|
130 / 175
|
|
Division Place
|
12 / 12
|
|
Divtotal
|
12
|
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.04 | 0.00 | 0.00 | 0.00 | 4.04 |
|
http://connect.garmin.com/activity/214191298
Thu, Aug 23, 2012 5:46 PM
|
Time:
|
36:05
|
|
Moving Time:
|
36:03
|
|
Elapsed Time:
|
36:05
|
|
Avg Pace:
|
8:56 min/mi
|
|
Avg Moving Pace:
|
8:55 min/mi
|
I was able to get a quick 4 miles done at 8:56/mile and could not do the usual 6.5 miles
as I had to pick Christian up from football practice. Time constraints.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
08:48.0
|
1
|
57
|
30
|
8:48
|
|
2
|
09:02.8
|
1
|
77
|
102
|
9:03
|
|
3
|
08:58.6
|
1
|
39
|
23
|
8:59
|
|
4
|
08:56.1
|
1
|
58
|
101
|
8:56
|
|
5
|
:19.1
|
0.04
|
0
|
0
|
7:53
|
|
Summary
|
36:04.6
|
4.04
|
231
|
256
|
8:56
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
http://connect.garmin.com/activity/214919819
Sat,
Aug 25, 2012 11:39 AM Distance: 8.00 mi Time: 1:14:46
Avg Pace: 9:21 min/mi Elevation Gain:
610 ft Calories: 1,071 C
A progressive run of 8 miles with each mile being 10 seconds faster than the previous mile. First split at 10:00/mile. Last split at 8:47/mile. Avg pace is 9:21/mile. Easy miles. Considering what my strategy will be for the upcoming NHRR 20K on Labor Day. Anyone out there have any running shoe suggestions for Long Distance runners.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:10:01
|
1
|
50
|
2
|
10:01
|
|
2
|
0:09:45
|
1
|
21
|
45
|
9:45
|
|
3
|
0:09:35
|
1
|
145
|
139
|
9:35
|
|
4
|
0:09:22
|
1
|
100
|
127
|
9:22
|
|
5
|
0:09:16
|
1
|
27
|
12
|
9:17
|
|
6
|
0:09:05
|
1
|
80
|
62
|
9:05
|
|
7
|
0:08:54
|
1
|
187
|
172
|
8:54
|
|
8
|
0:08:47
|
1
|
0
|
56
|
8:47
|
|
9
|
:01.8
|
0
|
0
|
0
|
11:47
|
|
Summary
|
1:14:46
|
8
|
610
|
615
|
9:21
|
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.85 | 0.00 | 0.00 | 0.00 | 9.85 |
|
http://connect.garmin.com/activity/215161929
Sun, Aug 26, 2012
6:35 AM
Distance: 9.85 mi Time: 2:02:25
Avg Pace: 12:26 min/mi Elevation
Gain: 1,065 ft Calories: 1,247 C
DOUG: 10K race in 1:01:36
@ 9:55/mile predicts the following
per McMillan calculator:
5K race @ 9:33/mile. 10K race in 1:01:36
@ 9:55/mile. 10 Mile race @ 10:18/mile.
Half Marathon in: 2:17:20 @ 10:29/mile
Optimum Training Paces are:
Recovery Jogs: 11:45 to
12:38
Long Runs: 10:51 to 12:03
Easy Runs: 10:48 to 11:38
Tempo Runs: 9:43 to 10:03
Doug: Consider 3 runs this week. The below is an example. You would get 2-3 hard but manageable
workouts in there and you would put in about 22 miles for the week. The following week you could increase the
mileage by 4-5 miles simply by adding one additional day of running. You don’t want to push the mileage up too
quickly.
Run number 1: Run 6 miles at Easy Pace (11:15/mile) Total time = 1:07:30
(or do Tempo run as outlined below)
Run number 2: Run 20 minutes Easy (11:15/mile) + 20 minutes
Tempo (9:53/mile) + 20 minutes Easy (11:15/mile) Total Time = 60 minutes.
Run number 3: Run 10 Miles @ Long Run Pace 11:30/mile.
Total Time = 1:55:00
Today you ran (walked some) for ten miles at
12:26/mile. Next ten miler…try to
maintain 11:30/mile throughout the
ten miler. See what that feels
like. Keep in mind, your first five
miles today were all well under 11:30/mile.
Also of note, I am suggesting you run ten miles at “Long Run” pace. Perhaps you could get it done at Easy pace of
11:15/mile. For now, let’s just take it easy and go for
the 11:30/miles. Once that gets done, you can adjust pace and
go quicker.
It is very interesting to note that your 10K race
performance predicts a half marathon being done at 10:29/mile pace – not anywhere near a mile pace in the
12s and 13s. With proper training for
the Half, you could get it done at 10:29/mile. SO…that is why you should see what a ten
miler feels like at 11:30/mile. Does it feel like you would be able to take a
minute off that pace and run 10:30/mile
pace for the Half Marathon distance?
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:48
|
1
|
45
|
151
|
9:48
|
|
2
|
0:10:28
|
1
|
56
|
122
|
10:28
|
|
3
|
0:10:55
|
1
|
9
|
60
|
10:55
|
|
4
|
0:11:28
|
1
|
179
|
79
|
11:28
|
|
5
|
0:11:01
|
1
|
27
|
57
|
11:01
|
|
6
|
0:15:25
|
1
|
82
|
0
|
15:25
|
|
7
|
0:11:39
|
1
|
0
|
47
|
11:39
|
|
8
|
0:14:42
|
1
|
32
|
95
|
14:42
|
|
9
|
0:12:46
|
1
|
216
|
138
|
12:47
|
|
10
|
0:14:13
|
0.85
|
421
|
256
|
16:47
|
|
Summary
|
2:02:25
|
9.85
|
1,065
|
1,004
|
12:26
|
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.66 | 0.00 | 0.00 | 0.00 | 1.66 |
|
http://connect.garmin.com/activity/216223753
Tue,
Aug 28, 2012 6:18 PM
Distance: 1.66 mi Time: 14:50
Avg Pace: 8:55 min/mi Elevation Gain:
54 ft Calories: 222 C
I ran with Michael today. He will be running the New Haven Road Race 5K with
Christian on Labor Day (9/3/12).
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:57
|
1
|
21
|
54
|
8:57
|
|
2
|
0:05:52
|
0.66
|
33
|
31
|
8:51
|
|
Summary
|
0:14:50
|
1.66
|
54
|
85
|
8:55
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.46 | 0.00 | 0.00 | 6.46 |
|
http://connect.garmin.com/activity/216610437
Wed, Aug 29, 2012
5:50 PM
Distance: 6.46 mi Time: 56:06 Avg Pace: 8:41 min/mi Elevation Gain: 344 ft Calories: 858 C
The first 3 miles at 8:58/mile. The next 3 miles at 8:31/mile. My marathon pace is 8:35/mile so these are good splits. The run went from being “Easy pace” for the
first half to “Marathon pace” for the second half. The final 0.46 at 7:50/mile (7:25/mile 5K pace and 8:09/mile Half Marathon pace).
Thus negative split the run to a significant degree.
Put another way, as I am looking at the splits, it was a
progressive run with each split about ten seconds faster than the previous
split.
Bryan was on top
of his game tonight!!
Usually I run 9:00/miles on Wed. At the half way point, Bryan
about four strides ahead. He is ahead
for the entire run. I figured I would
run 8:55/miles for the entire run and
keep it in line with what I did yesterday. At the 4 mile point, I am at 8:54/mile avg.
Bryan is maybe 20-30 strides
ahead. Given that, I figure I will go
faster than 8:55/mile. I pick up the pace for mile 4-6 and allow him
a four stride lead. At mile 6, he has a
four stride lead. We finish with him
having a 4 stride lead which means he ran the last 0.46 at 7:50/mile. That is
a good split given we are going into mile 7.
I am entertaining a ten mile workout with it being a
Progressive run beginning at 9:00/mile
and ending at 7:30/mile and all
splits being ten seconds faster than the previous with end result being 10
miles at 8:15/mile. About Half Marathon pace (8:09/mile) but 3
miles less than the half marathon distance. If you read this far, does that sound like a
good workout?
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:06
|
1
|
98
|
7
|
9:06
|
|
2
|
0:09:00
|
1
|
59
|
102
|
9:00
|
|
3
|
0:08:48
|
1
|
69
|
79
|
8:48
|
|
4
|
0:08:43
|
1
|
33
|
79
|
8:43
|
|
5
|
0:08:35
|
1
|
52
|
20
|
8:35
|
|
6
|
0:08:16
|
1
|
16
|
16
|
8:16
|
|
7
|
0:03:38
|
0.46
|
7
|
26
|
7:50
|
|
Summary
|
0:56:06
|
6.46
|
344
|
335
|
8:41
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I am looking at these numbers and I know I can run more miles than this! 40-50 miles weekly should be a reasonable goal. Maybe build up to that over the course of a month and then stick with that range.
| Month
and Year |
Runs |
Miles |
| |
|
|
| Aug 2012 |
17 |
101.46 |
| Jul 2012 |
27 |
153.44 |
| Jun 2012 |
26 |
120.54 |
| May 2012 |
14 |
97.75 |
| Apr 2012 |
13 |
59.78 |
| Mar 2012 |
12 |
126.78 |
| Feb 2012 |
7 |
64.17 |
| Jan 2012 |
19 |
138.39 |
| Dec 2011 |
16 |
95.5 |
| Nov 2011 |
17 |
111.55 |
| Oct 2011 |
23 |
166.14 |
| Sep 2011 |
7 |
59.84 |
| Aug 2011 |
13 |
91.56 |
| Jul 2011 |
20 |
120.95 |
| Jun 2011 |
8 |
54.77 |
| May 2011 |
11 |
100.99 |
| Apr 2011 |
8 |
60.87 |
| Mar 2011 |
10 |
81.18 |
| Feb 2011 |
22 |
131.56 |
| Jan 2011 |
19 |
128.56 |
| Dec 2010 |
10 |
41.69 |
| Nov 2010 |
13 |
63.84 |
| Oct 2010 |
10 |
70.69 |
| Sep 2010 |
14 |
95.57 |
| Aug 2010 |
21 |
164.82 |
| Jul 2010 |
17 |
152.12 |
| Jun 2010 |
16 |
128.78 |
| May 2010 |
12 |
88.44 |
| Apr 2010 |
11 |
63.79 |
| Mar 2010 |
21 |
101.4 |
| Feb 2010 |
4 |
31.18 |
| Jan 2010 |
10 |
82.49 |
| Dec 2009 |
11 |
81.49 |
| Nov 2009 |
15 |
78.74 |
| Oct 2009 |
6 |
71.1 |
| Sep 2009 |
8 |
91.46 |
| Aug 2009 |
16 |
138.03 |
| Jul 2009 |
19 |
114.69 |
| Jun 2009 |
18 |
93.13 |
| May 2009 |
10 |
62.13 |
| Apr 2009 |
15 |
84.6 |
| Mar 2009 |
17 |
86.97 |
| Feb 2009 |
15 |
73.13 |
| Jan 2009 |
19 |
59.2 |
| Dec 2008 |
5 |
5.02 |
|
|
|
| Summary |
642 |
4,190.29 |
|
|
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 0.00 | 0.00 | 0.00 | 3.11 |
|
http://connect.garmin.com/activity/217241290
Fri,
Aug 31, 2012 6:09 PM
Distance: 3.11 mi Time: 29:27 Avg Pace: 9:28 min/mi Elevation Gain: 319 ft Calories: 423 C
Michael (my son) is running the NHRR 5K on Monday (Labor Day). As he had never run the 5K distance before, we
ran Tuesday of this week. Then we ran
1.66 miles at 8:55/mile.
Tonight Michael and I ran the 3.11 mile distance @ 9:28/mile pace. I was aiming for 9:30s
and we put together the miles @ 9:32,
9:29 and 9:30. That is good
pacing! Michael has gas in the tank at
the end and does the final 0.11 miles at 8:26/mile.
He will not have a problem getting the 5K done on Monday!
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:32
|
1
|
234
|
164
|
9:32
|
|
2
|
0:09:29
|
1
|
41
|
21
|
9:29
|
|
3
|
0:09:30
|
1
|
44
|
45
|
9:30
|
|
4
|
:55.8
|
0.11
|
0
|
21
|
8:26
|
|
Summary
|
0:29:27
|
3.11
|
319
|
251
|
9:28
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.89 | 9.67 | 0.00 | 0.00 | 104.56 |
|
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