PREFONTAINE

Christophen Martin's 5K

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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:

Favorite Blogs:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
69.34	18.00	5.00	3.11	95.45

Sat, Dec 03, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

http://connect.garmin.com/activity/132404262

483C157

7 Easy miles in 1:03:27 at 9:04/mile at 9:09am. State Street and H Tpke.

Ran with Stephen today. He began running about three months ago. He had said his pace was about 8-9 minute mile so I was planning a progressive run to start at 9:00/mile and decrease by ten seconds ending the 7 miler at 8:00/mile pace for avg 8:30 pace miles. For some reason I could not put those splits together. But the 9:04/mile pace not too bad.

Of note, Stephen able to handle the 9:00 pace easily. He could probably put together 8:30s with no problem. And he seems interested in running with me on Saturdays on consistent basis. This is good. Another training partner to help me get out the door – one on Wednesday and one on Saturday.

I am interested in identifying training partners…I had a solid eight weeks of training where I put together the correct mileage and ran the scheduled quality workouts. I am in week nine now…did not put in the correct mileage or do the scheduled quality workouts. Only ran 13 of 40 miles thus far. If I run a 12 miler tomorrow…will be 25 of 40 scheduled miles run during Week 9.

This is evidence of sliding backward! Get back on track. MAP OUT WEEK TEN THROUGH TWELVE. Follow the Schedule! You want to improve? Then be CONSISTENT.

Mileage has been 35-37-40-33-35-37-8-33 for the eight weeks (Week 7 two races and thus two Quality workouts, Week 8 one race and thus one quality workout. Raced Thursday of week 8 and ran 28 miles during Friday through Sunday).

Split	Time	Distance	Avg Pace
1	09:34.8	1	9:35
2	09:22.6	1	9:23
3	09:05.9	1	9:06
4	09:29.0	1	9:29
5	08:24.4	1	8:25
6	08:41.6	1	8:42
7	08:46.4	1	8:46
8	:02.6	0.01	7:52
Summary	1:03:27	7.00	9:04

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Sun, Dec 04, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Week 10-13 Schedule (12/5/11-1/1/12) Weekly Mileage is now 35-45 Miles

(Curr VDOT 11/24/11 @ 40.87)

GOALS: VDOT 12/31 @ 42, 1/31 @ 43, 2/29 @ 44, 3/31 @ 45. Assess. Can you adjust VDOT??

Adjust VDOT only if workouts get easier. Do not adjust intensities if workouts get easier…wait the proper period.

Tues (T)
Wed. (E)
Thurs (Cruise Int. Mile)
Sat (R)
Sun (L)
TOTAL

8
6
8
6
12
40

8
6
8
6
14
42

10
6
9
5
15
45

8
6
6
5
13
38

VDOT 41
VDOT 41
VDOT 41
VDOT 41
VDOT 41

8:02
9:59
8:02
200s @ 51 sec.
last 10

at 8:35/mile

VDOT 43.5

evey other wk

9:30

10% Weekly Miles
25% Weekly Miles
8% Weekly Miles
R is 5% Weekly
MP is 90 mins

weekly

Threshold Minutes/Paces

(11 Miles)

20 @ 8:05

25 @ 8:08

30 @ 8:13

35 @ 8:16

T = Threshold Run

40 @ 8:19

E = Easy

45 @ 8:22

INT= 3x1600 with 2:00 Rest

50 @ 8:24

R = 10x200

55 @ 8:26

L = Long

60 @ 8:28

65 @ 8:30

70 @ 8:32

75 @ 8:34

80 @ 8:36

Week 1-9 Progress Report (10/3/11 - 12/4/11)
Day	Date	10x100 (6:20)	3x1600 (7:58)	T (8:19)	M (8:35)	E (9:00)	R (10:00)	Total	NOTES

T	10/4/11		3x1600 (8:00)		2.09	1.07	0.88	7.04
W	10/5/11					3.24	3.24	6.48
F	10/7/11	0.60 (6:39)		4.01 (8:45)		0.89	0.97	6.47
Sa	10/8/11						5.01	5.01
Su	10/9/11				4	6.01		10.01
		0.6	3	4.01	6.09	11.21	10.1	35.01	MET TARG

T	10/11/11			4 (8:15)		3.02		7.02
W	10/12/11					2.5	4	6.5
H	10/13/11		3x1600 (8:08)			3.44	0.57	7.01
Sa	10/15/11	0.60 (<6:39)					6.52	7.12
Su	10/16/11					7.17	3	10.17
		0.6	3	4	0	16.13	14.09	37.82	MET TARG




T	10/18/11				6.11			6.01
H	10/20/11			3 (8:15)		3.01		6.11
F	10/21/11			3 (8:18)	4.64			7.64
Sa	10/22/11				10.01			10.01
Su	10/23/11			5 (8:18)	1.29	4		10.29
		0	0	11	22.05	7.01	0	40.06	MET TARG

T	10/25/11			1 (7:59)	2	1.14		4.14
W	10/26/11					1.48	5	6.48
F	10/28/11			1 (8:24)		5.42		6.42
Sa	10/29/11	0.60 (6:15)			4.52	0.91		6.03
Su	10/30/11					10		10
		0.6	0	2	6.52	18.95	5	33.07	MET TARG

M	10/31/11			5 (8:19)		3.14		8.14
W	11/2/11					6		6
F	11/4/11		3x1600 (7:55)			3.4		6.4
Sa	11/5/11	0.60 (6:12)				3.41		4.01
Su	11/6/11				5	5.5		10.5
		0.6	3	5	5	21.45	0	35.05	MET TARG

M	11/7/11			2 (8:14)		3.01		5.01
W	11/9/11					3	3.24	6.24
F	11/11/11		3x1600 (8:00)		2.45		0.59	6.04
Sa	11/12/11				1	9.03		10.03
Su	11/13/11					10		10
		0	3	2	3.45	25.04	3.83	37.32	MET TARG

Sa	11/19/11		VDOT 40.27	5K (7:43)				3.11	RACE PR
Su	11/20/11		VDOT 40.59	5M (7:51)				5	RACE PR
		0	0	8.11	0	0	0	8.11	ADJ TARG

H	11/24/11		VDOT 40.87	4.75M (7:47)				4.75	RACE PR
F	11/25/11					8.39		8.39
Sa	11/26/11					10.01		10.01
Su	11/27/11					10.01		10.01
		0	0	4.75	0	28.41	0	33.16	MET TARG

W	11/30/2011					6.03		6.03
Sa	12/3/2011					7		7
		0	0	0	0	13.03	0	13.03	NOT MET

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Mon, Dec 05, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

484C158: Got out there this morning. Ran Easy. Knowing I was going to run easy helped to get me out there. For me, a little difficult to run harder early in the morning. "Running Rewards" score is 95 for the 6 miles done at 9:58/mile in 59:52. This begins Week 10. Planning 40 miles this week and two Quality workouts with one being a 5K race scheduled for Sunday.

PLAN: CONSISTENCY!

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Tue, Dec 06, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

485C159: 6 miles done at 6:44am at 9:58/mile pace in 59:50. The State Street Route. Running Rewards Score 95. Alarm clock did not go off. Up at 6:25am. Clothes by bed. Got dressed. Decided to run for the scheduled hour...late to work. I do not want to backslide. Get another alarm clock.

Comments(3)

Sun, Dec 11, 2011

Race: Christophen Martin's 5K (3.11 Miles) 00:24:00

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	3.11	3.11

http://connect.garmin.com/activity/134414243

486C160 Christopher Martin 5K Race

Split	Time	Moving Time	Distance	Avg Pace	Avg Moving Pace
1	07:30.0	7:30	1	7:30	7:30
2	07:35.8	7:27	1	7:36	7:27
3	07:44.4	7:40	1	7:45	7:40
4	:50.4	:48	0.11	7:46	7:23
5	:14.5	:37	0.01	31:54:00	0
Summary	23:55.2	24:02.0	3.12	7:41	7:43

PLATT TIMING RESULTS

OVERALL DIV FINAL NET

PLC PLC BIB LAST FIRST A/S DIV TIME PACE TIME

=== ===== ==== ============= ============= === ===== ========= ===== =======

1 1 473 Demres David 22M M2024 15:45 5:04 15:45

2 1 1975 Nolan Sean 30M M3034 15:50 5:06 15:50

3 1 943 Klein Matt 17M M1319 16:05 5:11 16:05

4 1 1754 Holowka Tom 26M M2529 16:19 5:15 16:19

5 1 2249 Lindamood Bryce 40M M4044 16:25 5:17 16:25

6 2 548 Wasiolek Bart 43M M4044 16:32 5:19 16:32

7 1 669 Shea Dan 38M M3539 16:33 5:20 16:33

8 2 565 Douglass Jr Eugene 26M M2529 16:36 5:21 16:35

9 1 705 Gonzalez-Barreto Oscar 47M M4549 16:38 5:21 16:38

10 2 663 Keizer Joost 32M M3034 16:42 5:23 16:42

11 3 1482 Dolan Michael 44M M4044 16:42 5:23 16:42

12 3 2442 Berard Shawn 31M M3034 16:43 5:23 16:43

13 3 910 McBride Peter 26M M2529 16:51 5:26 16:51

14 2 1828 Walden Darren 19M M1319 16:56 5:27 16:56

15 2 294 Jensen Ed 39M M3539 17:01 5:29 17:01

16 3 549 Zucconi William 38M M3539 17:08 5:31 17:07

17 4 2139 McDermott Jeffrey 28M M2529 17:11 5:32 17:11

18 5 2441 Morse Kyle 28M M2529 17:16 5:34 17:13

19 2 1487 Pitt Robin 23M M2024 17:17 5:34 17:17

20 2 1082 Angell Warren 48M M4549 17:18 5:34 17:18

21 4 596 Yim Andrew 40M M4044 17:26 5:37 17:24

22 5 2197 Townsend Jeffrey 40M M4044 17:26 5:37 17:26

23 6 539 Warrington Peter 29M M2529 17:27 5:37 17:26

24 4 505 Korody Brian 31M M3034 17:29 5:38 17:27

25 1 573 Pelican Greg 52M M5059 17:31 5:39 17:31

26 4 832 Santillo Matt 37M M3539 17:40 5:41 17:39

27 3 643 Buttermore Robert 24M M2024 17:42 5:42 17:42

28 5 1591 Pasten Alejandro 39M M3539 17:45 5:43 17:45

29 6 2223 Johnson Benjamin 36M M3539 17:45 5:43 17:41

30 7 678 Dufour Jason 38M M3539 17:47 5:44 17:45

31 7 761 Gale Travis 28M M2529 17:52 5:45 17:52

32 5 490 Diniro Roberto 33M M3034 17:58 5:47 17:57

33 8 572 Straub Matt 25M M2529 17:58 5:47 17:58

34 3 546 MacDougall Alan 46M M4549 17:59 5:48 17:59

2 1 1975 Nolan Sean 30M M3034 15:50 5:06 15:50

9 1 705 Gonzalez-Barreto Oscar 47M M4549 16:38 5:21 16:38

10 2 663 Keizer Joost 32M M3034 16:42 5:23 16:42

20 2 1082 Angell Warren 48M M4549 17:18 5:34 17:18

12 3 2442 Berard Shawn 31M M3034 16:43 5:23 16:43

34 3 546 MacDougall Alan 46M M4549 17:59 5:48 17:59

269 29 585 Kearney Stephen 30M M3034 22:31 7:15 21:30

440 45 964 Kearney Patrick 49M M4549 24:10 7:47 24:00

2119 134 49 Canney Patrick 45M M4549 50:52 16:24 48:56

2137 143 691 Jones Aaron 33M M3034 1:00:54 19:38 59:21

Above paces reflect GUN TIME (Final Time). Net Time Paces are below (Actual Time/Pace to run race.)

Stephen Kearney ran at 6:55/mile for 21:30 5K time (45.82 VDOT).

Patrick Kearney ran at 7:43/mile for 24:00 5K time (40.25 VDOT). (Current VDOT from 11/24/11 = 40.87).

My Garmin tells me I ran the Race in 23:40 @ 7:37/mile (I was going for 7:35/mile pace). The actual time per Race report is in 24:00 @ 7:43/mile. (pace has been calculated as the Official reported pace is based on Gun Time).

As always, I will go with the Official Report (because if it is off from my watch for me – it is also off from all the other watches). Not really happy about that though because I thought I PRd for the course and got my 5K time to the 7:30s/mile pace range. My last 5K done in 23:58 per Official Report – so three seconds off of a 5K distance PR here.

But while looking at the watch I figured I was at least 15 seconds to the good. Ah well, I can live with that…we are talking seconds after all! The 7:30s/mile range for the 5K is coming I can assure you!!!

**********STEPHEN KEARNEY, CONGRATULATIONS!!!!!!

YOU DID A FANTASTIC JOB RUNNING THIS 5K AT 6:55/MILE PACE. VERY IMPRESSIVE.

Stephen: Check out Athlinks.com in a couple weeks…they will have the correct pace per mile reflected if the Official Christopher Martins 5K Race Report does not (if they choose to go with gun time pace versus net or chip time pace) and Athlinks.com keeps tracks of all your races and stats. Pretty good site and you do have to register. There is no cost.

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Tue, Dec 13, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.47	0.00	0.00	0.00	6.47

http://connect.garmin.com/activity/134414239

487C161

6.47 miles done in 1:02:43 at 9:41/mile at 6am.

An Easy run with 5x200s.

Split	Time	Distance	Avg Pace
1	0:09:58	1	9:58
2	0:09:56	1	9:56
3	0:09:25	1	9:25
4	0:09:13	1	9:13
5	0:09:32	1	9:32
6	0:10:32	1	10:33
7	0:04:07	0.48	8:38
Summary	1:02:43	6.47	9:41

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Wed, Dec 14, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.82	0.00	0.00	0.00	9.82

http://connect.garmin.com/activity/134567329

488C162

3.73 Easy Miles done in 34:48 @ 9:19/mile @ 6:15am. Local Loops - Stonehenge.

Split	Time	Distance	Avg Pace
1	09:52.2	1	9:52
2	09:12.2	1	9:12
3	09:06.4	1	9:07
4	06:37.9	0.73	9:03
Summary	34:48.7	3.73	9:20

http://connect.garmin.com/activity/134567322

489C163

5:50pm: Hamden High School Track. 6.09 Easy Miles done in 1:00:44 at 9:59/mile pace with Bryan.

Total Miles today (Wednesday AM and PM) is 9.82 Easy Miles.

Current Plan: Take it easy for these three weeks…do 42-45-38 miles for the three weeks. Hold off on intensity. End the thirteen week segment. Then begin 18 Week Schedule training to end with the Cox Sports Marathon 5/6/12. Planning to go with the “Daniels’ Running Forumla” Marathon Program A schedule. It is flexible in that it allows you to set your Peak Mileage. I will go with a 55 Mile Peak.

No pressure these next three weeks other than getting the miles in. And I want to get the miles in. Even though there has been some regression…I believe if I do well with putting in the miles over this next three weeks that this will have been my best thirteen week segment of running to date from a mileage perspective.

Split	Time	Distance	Avg Pace
1	0:09:29	1	9:29
2	0:10:01	1	10:01
3	0:10:00	1	10:00
4	0:10:08	1	10:08
5	0:10:21	1	10:21
6	0:10:03	1	10:03
7	:47.8	0.09	8:50
Summary	1:00:49	6.09	9:59

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Sat, Dec 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	5.00	0.00	5.00

http://connect.garmin.com/activity/137577899

490C164 Quality workout: Tempo Run with Stephen

8:02am in 42 minutes for 5 miles at 8:23/mile avg. Stephen’s Tempo pace for this distance would be 7:34/mile as his VDOT is 46. This run between his Marathon Pace and Easy Pace (7:48 and 9:07.)

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	08:30.9	1	10	9	8:31
2	08:29.9	1	12	15	8:30
3	08:21.4	1	18	14	8:22
4	08:09.1	1	0	11	8:09
5	08:26.7	1	12	0	8:27
6	:02.8	0.01	0	0	7:48
Summary	42:00.8	5	53	49	8:24

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Sun, Dec 25, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.51	3.00	0.00	0.00	5.51

http://connect.garmin.com/activity/137577890

491C165 3 MP and 2.51 E

424pm State Street route for 5.51 miles at 8:50/mile in 48:40.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	09:21.3	1	0	83	9:21
2	09:08.5	1	14	10	9:09
3	08:43.0	1	40	0	8:43
4	08:35.8	1	5	30	8:36
5	08:20.5	1	12	34	8:21
6	04:31.5	0.51	12	0	8:51
Summary	48:40.6	5.51	83	157	8:50

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Mon, Dec 26, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	4.00	0.00	0.00	7.50

http://connect.garmin.com/activity/137577885

492C166 4 MP and 3.5 E

12:59pm for 7.5 miles at 8:54/mile pace in 1:06:48. State Street route.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:42	1	0	80	8:42
2	0:08:19	1	0	0	8:19
3	0:08:24	1	45	0	8:24
4	0:09:00	1	19	45	9:00
5	0:08:57	1	0	23	8:57
6	0:09:27	1	19	0	9:27
7	0:09:17	1	11	22	9:17
8	0:04:44	0.51	11	0	9:20
Summary	1:06:49	7.5	104	169	8:54

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Tue, Dec 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

http://connect.garmin.com/activity/137577878

493C167 for 7E

State Street route at 4:41pm for 7 miles at 9:14/mile in 1:04:41.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:24	1	0	88	9:24
2	0:09:21	1	17	8	9:21
3	0:09:23	1	39	0	9:23
4	0:09:07	1	7	27	9:07
5	0:09:03	1	0	19	9:03
6	0:09:04	1	12	0	9:04
7	0:09:16	1	22	32	9:16
8	:02.8	0.01	0	0	8:37
Summary	1:04:41	7	97	173	9:14

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Wed, Dec 28, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.03	0.00	0.00	0.00	7.03

http://connect.garmin.com/activity/137577867

494C168 7.03 E

Hartford Turnpike route at 1132am for 7.03 miles at 9:26/mile in 1:06:23

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:20	1	66	7	9:20
2	0:08:57	1	0	109	8:57
3	0:09:27	1	35	19	9:28
4	0:09:33	1	28	39	9:33
5	0:10:00	1	90	20	10:00
6	0:09:19	1	32	30	9:19
7	0:09:26	1	23	62	9:26
8	:20.9	0.04	20	0	9:57
Summary	1:06:24	7.03	295	285	9:26

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Thu, Dec 29, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

http://connect.garmin.com/activity/137577856

495C169 for 7E

Hartford Turnpike route at 3pm for 7 miles at 9:16/mile in 1:04:55

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:30	1	35	0	9:30
2	0:09:14	1	44	117	9:14
3	0:09:24	1	46	43	9:24
4	0:09:15	1	20	12	9:15
5	0:09:00	1	20	39	9:00
6	0:09:25	1	101	27	9:25
7	0:09:07	1	0	29	9:07
8	:01.3	0	0	0	5:35
Summary	1:04:55	7	267	268	9:16

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Fri, Dec 30, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.01	0.00	0.00	0.00	7.01

http://connect.garmin.com/activity/137577843

496C170 for 7.01 Recovery miles

Hartford Turnpike route at 3:45pm for 7.01 miles in 1:11:39 at 10:13/mile.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:26	1	58	0	10:26
2	0:10:10	1	0	103	10:10
3	0:10:22	1	66	71	10:22
4	0:10:12	1	58	44	10:12
5	0:10:25	1	121	30	10:25
6	0:10:11	1	8	54	10:11
7	0:09:44	1	0	15	9:44
8	:09.2	0.02	0	0	9:38
Summary	1:11:39	7.01	311	316	10:13

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Sat, Dec 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	11.00	0.00	0.00	11.00

http://connect.garmin.com/activity/137972647

497C171 Quality Workout: Threshold Run: Tempo run with Stephen. 10 MP Miles

10:21am. 10 Miles done @ 8:35/mile in 1:25:51. All MP miles for me and thus a Long Tempo Run for me (and an Easy run for Stephen at 40 seconds slower than his MP and 20 seconds faster than his Easy pace). The Canal Trail done.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:40	1	59	0	8:40
2	0:08:28	1	0	42	8:28
3	0:08:33	1	62	28	8:33
4	0:08:33	1	11	41	8:33
5	0:08:32	1	29	14	8:32
6	0:08:54	1	10	0	8:54
7	0:08:38	1	17	20	8:38
8	0:08:42	1	0	25	8:42
9	0:08:40	1	44	21	8:40
10	0:08:09	1	25	56	8:10
11	:02.8	0.01	16	0	7:28
Summary	1:25:51	10	275	247	8:35

http://connect.garmin.com/activity/137972629

498C172

1153am…a quick mile with Stephen at 9:03/mile.

Total 11 miles for the day.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:03	1	0	51	9:03
2	:02.6	0.01	0	0	8:29
Summary	0:09:06	1	0	51	9:03

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
69.34	18.00	5.00	3.11	95.45

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