PREFONTAINE

October 31, 2024

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

816E131 Canal Trail

Sun, Sep 8, 2013 11:57 AM

Distance: 10.02 mi
Time: 1:32:30
Avg Pace: 9:14 min/mi
Elevation Gain: 434 ft
Calories:

1,334 C

 

 

Split Time Distance Elevation Gain Elevation Loss Avg Pace
1 0:09:06 1 53 0 9:06
2 0:09:09 1 24 50 9:09
3 0:09:03 1 108 87 9:03
4 0:09:08 1 101 132 9:08
5 0:09:09 1 28 0 9:09
6 0:09:28 1 0 15 9:28
7 0:09:14 1 0 15 9:14
8 0:09:31 1 72 21 9:31
9 0:09:04 1 12 60 9:04
10 0:09:32 1 35 53 9:32
11 :07.7 0.02 0 0 8:13
 Summary 1:32:30 10.02 434 433 9:14

 

I have the data on my watch but am not able to upload the Garmin Data due to “Internal Server Error” message.  Thankfully, I am not the only one getting this Error message!  So my watch is not the problem.Ran the Canal Trail.

I remember the splits though.

At the end of mile 6, I am at 55 minutes versus 54 minutes and off my planned 9:00/mile pace by one minute. I took about a 40 second walk break and drank Gatorade going into Mile 6.

The plan is to for the next 4 miles run a 9:00, 8:50, 8:40, and an 8:30 mile bringing the AP to 9:00/mile.  Not a problem – or so I thought.

Little mishap.  I fell at mile 6.6 and injured left palm.  Blood left elbow and below right knee.  I wind up getting a 9:16/mile for the 7th mile split.  From there, I simply let the splits slide and take a few more Gatorade breaks. 

End result: 10 miles at 9:14 AP…It’s all good.  No blood flow from the head this time.  At this point, I am just working up to doing longer runs.

Thinking in terms of “FOURS.”  I’ll get a 12 done soon, a 16 and a 20.  But increase the lengths of the “in between” runs as I go.  Been slacking on the Longs but it really is time to get them done!!!  Figure I should get about four to six runs done in the 18-20 mile range pre Marathon.  But it’s not wise to knock out a 20 right out of the gate.  I could do it – but it wouldn’t be pleasant!

Comments
From Marc Audet on Sun, Sep 08, 2013 at 19:23:59 from 24.91.57.116

Hey Pre! Hope you are okay after the tumble, these things always scare me a bit. You ran hard yesterday and to through a 10-miler on top of that was ambitious. However, get some rest and start fresh this week. Talk to you later.

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