PREFONTAINE

Santa Scramble

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
35.35	3.00	9.16	3.14	50.65

Sun, Dec 02, 2012

Race: Santa Scramble (3.11 Miles) 00:24:50, Place overall: 37, Place in age division: 7

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	3.13	0.00	3.13

http://connect.garmin.com/activity/248727058

676D178 Santa Scramble 5K

Sun, Dec 2, 2012 11:00 AM

Distance:	3.13 mi
Time:	24:59
Avg Pace:	7:58 min/mi
Elevation Gain:	144 ft
Calories:	415 C

I went out way to fast today and at the 0.40 mile mark, I am running 6:40 mile (best mile is 6:51/mile). I then slowed down and my mile 1 split was 7:33/mile. They get worse from there with an 8:11 and then an 8:09 mile. Simply went out too fast today.

Next week is Christopher Martin’s 5K. Strategy: Go for 7:26/mile to 7:33/mile at Christopher Martin’s and keep the pace steady throughout the distance. See if you can redeem yourself!

Marc did this race with me. He got a great 7:25/mile pace.

And Bob, workmate, ran this race with me as well (not a blogger and new to running for the most part I think). He ran it at 7:52/mile pace. His running form seems pretty smooth and consistent throughout, machine like – similar to Marc. But Bob kind of looks like a tank running along. Large (muscular), plodding away, methodical.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:33	1	30	64	7:33
2	0:08:11	1	50	53	8:11
3	0:08:08	1	64	28	8:09
4	0:01:06	0.13	0	0	8:13
Summary	0:24:59	3.13	144	145	7:58

1   1/15   Jon Winter        559   M Stamford        CT   18:15  5:54

25   5/13   Marc Audet       413   M Hamden          CT   22:58  7:25

35   7/16   Bob Urban        525   M Clinton         CT   24:23  7:52

37   7/13   Patrick Kearney  463   M Hamden          CT   24:50  8:01

161 7/7 Donna Rees 502 F Shelton CT 1:04:10 20:42

   Santa Scramble 5K Road Race

                          Rail Trail - Hamden, CT

                               Presented by

                              Big Boy Racing

                        December 2, 2012  11:00 AM

                        Official Timepiece "OMEGA"

                        Results: www.nestiming.com

Place Div/Tot  Name                   No.  Age S Town            St Time    Pace

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

    1   1/15   Jon Winter              559  28 M Stamford        CT   18:15  5:54

    2   1/16   Jeffrey Townsend        711  41 M Woodbridge      CT   18:20  5:55

   25   5/13   Marc Audet              413  53 M Hamden          CT   22:58  7:25

   35   7/16   Bob Urban               525  41 M Clinton         CT   24:23  7:52

   37   7/13   Patrick Kearney         463  50 M Hamden          CT   24:50  8:01

  158   3/3    Jared Gabriele          445  10 M Shelton         CT 1:04:02 20:40

  159  21/21   Sue Gabriele            443  45 F Shelton         CT 1:04:03 20:40

  160   1/1    Valerie Marini          705  61 F Trumbull        CT 1:04:09 20:42

  161   7/7    Donna Rees              502  55 F Shelton         CT 1:04:10 20:42

Comments(3)

Tue, Dec 04, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	3.02	0.00	3.02

http://connect.garmin.com/activity/249347990

677D179 LL

Tue, Dec 4, 2012 3:18 PM

Distance:	3.02 mi
Time:	24:16
Avg Pace:	8:02 min/mi
Elevation Gain:	168 ft
Calories:	401 C

A three mile tempo run.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	08:17.6	1	134	126	8:18
2	08:00.4	1	18	18	8:00
3	07:47.2	1	16	13	7:47
4	:10.8	0.02	0	0	8:22
Summary	24:15.9	3.02	168	157	8:02

Add Comment

Wed, Dec 05, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	3.01	0.00	3.01

http://connect.garmin.com/activity/249584115

678D180 Rocky Hill

Wed, Dec 5, 2012 1:43 PM

Distance:	3.01 mi
Time:	24:59
Avg Pace:	8:17 min/mi
Elevation Gain:	274 ft
Calories:	409 C

Quick 3 miles at 8:17/mile in 24:59.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:37	1	221	55	8:37
2	0:08:13	1	0	9	8:13
3	0:08:02	1	54	48	8:02
4	:06.1	0.01	0	0	7:52
Summary	0:24:59	3.01	274	113	8:17

Add Comment

Thu, Dec 06, 2012

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

http://connect.garmin.com/activity/250728119

679D181 Rocky Hill

Thu, Dec 6, 2012 2:01 PM

Distance:	3.00 mi
Time:	25:03
Avg Pace:	8:21 min/mi
Elevation Gain:	89 ft
Calories:	399 C

I ran 3 miles at 8:21/mile. Little faster than Easy Pace.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:44	1	25	50	8:44
2	0:08:09	1	0	16	8:09
3	0:08:11	1	64	49	8:11
Summary	0:25:03	3	89	115	8:21

Add Comment

Sun, Dec 09, 2012

Race: Christopher Martin's 5K (3.11 Miles) 00:24:19, Place overall: 447, Place in age division: 39

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	3.14	3.14

http://connect.garmin.com/activity/250728112

680D182 Christopher Martin's 5K

Sun, Dec 9, 2012 10:15 AM

Distance:	3.14 mi
Time:	24:18
Avg Pace:	7:44 min/mi
Elevation Gain:	96 ft
Calories:	417 C

Personal Record for the 5K distance is 23:58 @ 7:43/mile.

Santa Scramble last week was 24:50 @ 8:01/mile (52 seconds away from Personal Record)

Christopher Martin’s 5K today is 24:19 @ 7:50/mile (21 seconds away from Personal Record).

This is a little better…but not the best.

At any rate, I am moving away from the speed type racing as mostly Endurance races are the focus for the first six months of the new year.

Next Race, last Saturday in February: Colchester Half Marathon: Hilly course.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:48	1	12	19	7:48
2	0:07:40	1	44	26	7:40
3	0:07:50	1	40	44	7:50
4	0:01:01	0.14	0	0	7:13
Summary	0:24:18	3.14	96	88	7:44

Christopher Martin 5k Road Race

                  Sunday Dec 9, 2012 || Christopher Martin Restaurant New Haven ,CT

                   CHIP Timing Platt Systems 860-645-1476  || Overcast 48 degrees

                            Timing & Results by Plattsys Timing @ plattsys.com

                        Overall Male : David Demres    Overall Female: Sarah Piazza

OVERALL                                                                GUN      NET           DIVISION

PLC    Name                     A/S  DIV    CITY                   TIME     TIME   PACE   PLC/TOT  BIB

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

  1    David Demres             23M M2024 New Haven CT             15:39    15:39   5:02     1/41    391

  2    Chris Mayer              34M M3034 Middlefield CT           15:43    15:43   5:04     1/163   380

  3    Matt Klein               18M M1319 Trumbull CT              15:49    15:49   5:06     1/24    501

  4    Stephen Pretak           28M M2529 Torrington CT            15:51    15:51   5:06     1/139   2334

  5    Justin Arnold            26M M2529 New Haven CT             16:13    16:13   5:13     2/139   965

  6    Bryce Lindamood          41M M4044 Hamden CT                16:19    16:19   5:15     1/162  1919

447  Patrick Kearney            50M M5054 Hamden CT                24:27    24:19   7:53    39/108   403

2214 Maria Gomez                35F F3539 New Haven CT             53:46    50:54  17:20   162/163   1860

  2215 Haley Fletcher           29F F2529 New Haven CT             53:47    50:54  17:20   192/192   2442

  2216 Gwendolyn Ostrinski      52F F5054 North Haven CT           53:49    51:58  17:21    78/78    2111

  2217 Joseph Panasci           49M M4549 Waterbury CT             53:56    53:08  17:23   133/133   1490

  2218 Marilyn Murphy           67F F6569 Hamden CT                58:17    56:40  18:48     5/5     1908

  2219 Maryellen Gershkowitz    36F F3539 Hamden CT                58:18    56:40  18:48   163/163   1913

            ***************************************************************************

                                       PLATTSYS.COM RESULTS

            ***************************************************************************

Comments(2)

Sun, Dec 16, 2012

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

Planned Races for January through May of 2013:

2/23/13 Colchester Half Marathon at 10:00am.

3/23/13 Savin Rock Half Marathon at 8:00am

4/7/13 Danbury Half Marathon at 10:00am

4/21/13 Lake Waramaug Ultra Marathon (50 Mile Race) at 7:30am

4/28/13 Cheshire Half Marathon at 8:30am

5/05/13 Providence, RI Cox Sports Marathon at 9:00am

5/25/13 Hamden Hills Half Marathon at 8am

The 50 Miler will be the most important of these races. I never covered that distance. And I never put in the kinds of training miles outlined in the schedule.

The Training Schedule:

Date	Week #	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
12/31/2012	1		8	5	8		9	18	48
1/7/2013	2		8	5	8		9	18	48
1/14/2013	3		8	5	8		12	21	54
1/21/2013	4		6	5	6		9	12	38
1/28/2013	5		9	5	9		24	18	65
2/4/2013	6		9	5	9		24	18	65
2/11/2013	7		9	5	9		24	18	65
2/18/2013	8		9	5	9		12	15	50
2/25/2013	9		9	5	9		24	21	68
3/4/2013	10		9	5	9		24	21	68
3/11/2013	11		9	5	9		15	18	56
3/18/2013	12		9	5	9		24	30	77
3/25/2013	13		9	5	9		24	30	77
4/1/2013	14		9	5	9		12	12	47
4/8/2013	15		7	5	7		9	6	34
4/15/2013	16		6	5	3			50	64

							Total Training Miles: 924

Comments(11)

Mon, Dec 17, 2012

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

12/22/12 Revision to the previous 50 Mile sixteen week Ultra Training Schedule.

I am still working out the details on the best way to handle the training and the race.

This revision has 50 miles run weekly (other schedule had seven 65-77 mile weeks)

No B2B Longs on weekends with the new schedule.

Speedwork on Tuesdays still in form of tempo runs, intervals, cruise interval miles or hill work.

Marathon Pace runs on Thursdays.

Race Goal is to get the 50 Miles done in 8:20 at 10:00/mile pace.

First third of race will go out no more than ten percent faster than 10:00/mile pace...so will be running 9:00s. Will try to hold that for second third of race. By mile 30, if maintain the 9:00s, then will fade. 30 Miles at 4:30 is the goal. Last 20 will be done in 3:50 and overall average pace for last 20 can be 11:30/mile.

Breaking the race down into thirds. Last five miles or about last hour...just focus on ten minutes at a time.

NOT SURE ABOUT YET:

Walk breaks and pattern 5:1 (run 5 mins, walk 1 minute)? Run mile, walk minute?

When to start the walk breaks...at very beginning? After 1-2 hours of running?

How to run the training runs? Do I do 9:00/miles for all the miles?

Do I run for an hour in training runs and then begin the walk breaks?

Should I train at 50 Mile Ultra Race pace as if I am running the race on race day...or should I run slower than that during training runs? Not finding a lot of information out there on that.

Just found out a bit about the above: McMillan has my Long Run pace being 8:36/mile to 9:54/mile (based on 3:45 marathon).

Coach Weber says most ultra marathon running, whether it be training or racing, is done in the aerobic zone that corresponds to 65% to 85% of the maximum heart rate for the athlete. He identifies six paces within that aerobic range. For 3:45 marathon, the six gears for Easy pace during ultra marathon training and racing are 8:35 (MP), 8:56 (High Aerobic Pace), 9:18 (Mod Aerobic Pace), 9:39 (Easy Aerobic Pace 3), 9:59 (Easy Aerobic Pace 2) and 10:21/mile (Easy Aerobic Pace 1). An example workout, per Coach Weber, would be "run for 10 minutes at 9:39/mile (easy aerobic pace 3), then walk for 5 minutes" right from the start repeating this pattern throughout the entire 30 miles.

Finding the above information was very helpful!!

Date	Week #	Mon	Tue (Speed)	Wed	Thu (MP)	Fri	Sat	Sun	Total
12/31/2012	1		10	5	7		20	5	47
1/7/2013	2		10	5	7		12	10	44
1/14/2013	3		7	5	7		22	5	46
1/21/2013	4		6	4	6		14	5	35
1/28/2013	5		9	5	7		24	5	50
2/4/2013	6		7	5	7		18	10	47
2/11/2013	7		6	4	6		14	10	40
2/18/2013	8		10	5	7		24	5	51
2/25/2013	9		7	5	7		18	10	47
3/4/2013	10		6	4	6		14	10	40
3/11/2013	11		7	5	3		31		46
3/18/2013	12		6	4	6		14	5	35
3/25/2013	13		7	5	7		25	5	49
4/1/2013	14		5	5	7		18		35
4/8/2013	15		5		7		10	5	27
4/15/2013	16		4	3	2			50	59
									698

Comments(2)

Tue, Dec 25, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	0.00	0.00	0.00	6.25

http://connect.garmin.com/activity/254326971

681D183 LL

Tue, Dec 25, 2012 2:49 PM

Distance:	6.00 mi
Time:	57:48
Avg Pace:	9:38 min/mi
Elevation Gain:	387 ft
Calories:	800 C

I took a sixteen day break from running.  Now it is time to get serious.  
I will put in some miles this week.  
And then next week begins my sixteen week training program for the 50 mile ultra marathon (4/21/13).

Today marks the end of my 4^th year running.  
A six mile run with the goal being ten minute miles.  
I am attempting to learn how to run at a slower pace.  
Quite a different experience!  I averaged 9:38/mile with the splits being in the 9:35-9:44 range.  
Consistent splits.  
But need to work on running a little slower in preparation for the ultra.  
I want to get comfortable with running 10:00/miles, and eventually during longer runs, walk breaks.  
There will be faster miles during training (Tues, Thurs, maybe Wed, and Sat and Sundays…but some to be done in the tens range 
and some walking during Longs).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:38	1	299	14	9:38
2	0:09:36	1	12	16	9:36
3	0:09:42	1	40	22	9:42
4	0:09:44	1	18	30	9:44
5	0:09:35	1	0	0	9:35
6	0:09:34	1	18	16	9:36
Summary	0:57:48	6	387	97	9:38

Add Comment

Wed, Dec 26, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

http://connect.garmin.com/activity/254646932

682D184 Rocky Hill

Wed, Dec 26, 2012 1:35 PM

Distance:	5.01 mi
Time:	48:25
Avg Pace:	9:40 min/mi
Elevation Gain:	3,040 ft
Calories:	671 C

Weather: cold.

A quick 5 miles at 9:40/mile. And again, failed to put together the miles at ten minute mile pace. In mind I was going at what felt like 10:00/mile. No big deal. As I look at the training program for the ultra, it really is no different than what a marathon training program should be. If anything, the Longs are longer than those in a marathon program…but not by much.

The elevation outlined here is off. There probably is 250 feet of total elevation gain for this well known Rocky Hill route. And the splits were probably consistent but due to the elevation, the consistency is not reflected in the avg pace below.

Getting back into running. And although am running easy, legs are feeling the miles as I put off running for an entire 16 days! I really don't think I ever took that long a break before.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:49	1	2,829	5,624	9:49
2	0:09:25	1	14	95	9:25
3	0:09:59	1	67	89	9:59
4	0:09:58	1	103	14	9:58
5	0:09:11	1	26	105	9:11
6	:04.3	0.01	0	0	8:22
Summary	0:48:25	5.01	3,040	5,928	9:40

Add Comment

Fri, Dec 28, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.06	0.00	0.00	0.00	6.06

http://connect.garmin.com/activity/255092711

683D185 To Canal Trail and Back

Fri, Dec 28, 2012 10:09 AM

Distance:	6.06 mi
Time:	59:46
Avg Pace:	9:52 min/mi
Elevation Gain:	333 ft
Calories:	810 C

I ran for an hour at 9:52/mile pace. Again, running at Easy and comfortable pace but will be picking up the speed soon.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:02	1	60	0	10:02
2	0:09:45	1	33	145	9:45
3	0:10:23	1	81	35	10:23
4	0:09:44	1	12	43	9:44
5	0:10:18	1	147	54	10:18
6	0:09:05	1	0	31	9:05
7	:30.0	0.06	0	23	8:18
Summary	0:59:46	6.06	333	332	9:52

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Sat, Dec 29, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.63	0.00	0.00	0.00	12.63

http://connect.garmin.com/activity/255464587

684D186 To Canal Trail and Back

Sat, Dec 29, 2012 10:15 AM

Distance:	12.63 mi
Time:	2:03:52
Avg Pace:	9:48 min/mi
Elevation Gain:	678 ft
Calories:	1,677 C

12.63 miles @ 9:48/mile in 2:03:52. The plan was a two hour run. To Canal Trail and Back at 10:15am. Sticking with Easy and comfortable pace. No nutrition or Fluid and I will need to change this when I get it up to 20, 24, 30 mile runs! The purpose of the Longs will be to practice what I will be doing on Race Day. Not taking in Fluid and nutrition – very bad idea. Not so much so for a 13 miler – will survive. But for the 20s, will not be pleasant.

Timed this run perfectly. Finished the run and the snow starts falling shortly after I finish!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:46	1	159	97	9:46
2	0:09:21	1	35	154	9:21
3	0:09:51	1	57	15	9:51
4	0:09:32	1	61	35	9:32
5	0:09:30	1	38	20	9:30
6	0:09:41	1	28	41	9:41
7	0:10:21	1	16	24	10:21
8	0:09:33	1	40	20	9:33
9	0:09:45	1	80	79	9:45
10	0:09:30	1	9	46	9:30
11	0:10:13	1	50	48	10:13
12	0:10:30	1	104	74	10:30
13	0:06:19	0.63	0	24	9:57
Summary	2:03:52	12.63	678	676	9:48

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Sun, Dec 30, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.40	0.00	0.00	0.00	5.40

http://connect.garmin.com/activity/255884035

685D187 LL

Sun, Dec 30, 2012 10:48 AM

Distance:	5.40 mi
Time:	50:05
Avg Pace:	9:16 min/mi
Elevation Gain:	84 ft
Calories:	719 C

The plan was a fifty minute run. I ran 5.4 miles in 50:05 at 9:16/mile. I was planning on doing ten minute miles today and thought I was hitting tens. It felt about the same as what I have been running all week (about 9:45s). But I switched up on the routes and minimal elevation with this route. Also, it was very icy today as snowed yesterday. But not a problem running as ran Easy pace.

So today ends the first week of running after 16 day break. Got through it with no problem and put in 35 miles this week. Did not overdo it and did Easy miles the entire week.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:50	1	0	74	9:50
2	0:09:12	1	17	14	9:12
3	0:08:59	1	31	25	8:59
4	0:09:08	1	25	22	9:08
5	0:09:17	1	0	11	9:17
6	0:03:40	0.4	11	0	9:11
Summary	0:50:05	5.4	84	145	9:16

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Mon, Dec 31, 2012

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

MONTH RACE NAME 2009 2010 2011 2012

Jan Chilly Chilli 5K
25:17 (8:08 pace)

Feb Colchester Half Marathon 2:15:17 (10:19 pace) 1:59:36 (9:07 pace) 1:53:26 (8:39 pace) 1:58:56 (9:06 pace)

Mar WPLR Shamrock 5K
24:55 (8:01 pace)

Savin Rock Half Marathon

1:53:12 (8:38 pace) 1:48:42 (8:19 pace)

Apr Danbury Half Marathon
1:48:33 (8:17 pace) 1:51:49 (8:33 pace)

Cheshire Half Marathon

1:48:56 (8:19 pace)

May Marine Corps Historic Half Marathon 2:00:29 (9:11 pace)

Cox Sports Marathon
4:17:43 (9:50 pace) 3:54:20 (8:57 pace) 3:58:49 (9:07 pace)

Hamden Hills Half Marathon

1:58:33 (9:02 pace)

Jun Fairfield Half Marathon 1:58:31 (9:02 pace) 1:58:50 (9:04 pace) 2:02:17 (9:20 pace)

Sprint for Monroe 5K

24:28 (7:54 pace)

Jul Courtney Honda Indep Day 5K 26:12 (8:25 pace)

Citizen Bank 5K 26:47 (8:37 pace)

Mount Snow, VT Tough Mudder, 10 Mile

4:57 (5:17)

Aug Run for the Warriors 10K

54:07 (8:42 pace)

Sep New Haven Road Race, 20K 1:41:00 (8:07 pace) 1:42:25 (8:14 pace) 1:55:34 (9:17 pace) 1:44:32 (8:24 pace)

Niantic Bay Half Marathon 1:46:54 (8:09 pace) 1:49:14 (8:20 pace) 1:57:49 (8:59 pace) 1:52:00 (8:33 pace)

Oct Hartford Marathon 4:22:10 (10:00 pace)

Marine Corps Marathon 4:03:42 (9:18 pace)

Chicago Marathon
4:04:47 (9:20 pace)

Run for the Penguins 5K

31:57 (10:18 pace) 24:49 (8:00 pace)

Tommy K Fund 5K

24:40 (7:57 pace)

Nov Hot Coco 5K
25:14 (8:08 pace) 23:58 (7:43 pace)

Turkey Trot, 5 Miles
39:42 (7:56 pace) 39:15 (7:51 pace) 38:56 (7:47 pace)

Manchester Road Race, 4.748 Miles 39:06 (8:14 pace) 37:23 (7:52 pace) 36:57 (7:47 pace) 37:09 (7:50 pace)

Reservoir Run Half Marathon

1:51:27 (8:29 pace)

Dec Pearl Harbor 5.2 Miles 41:57 (8:04 pace) 41:33 (7:59 pace)

Santa Scramble 5K

24:50 (8:01/mile)

Christopher Martins 5K 24:31 (7:53 pace) 25:29 (8:12 pace) 24:00 (7:43 pace) 24:19 (7:50/mile)

Mile

6:51 Mile

2009: 12 Races 2010: 14 Races 2011: 12 Races 2012: 17 Races Races: 55

Race Miles: 136 Race Miles: 145 Race Miles: 124 Race Miles: 159 Race Miles: 564

Total Miles: 1,040 Total Miles: 1,085 Total Miles: 1,204 Total Miles: 1171 Total Miles: 4,500

% Race Miles: 0.13 % Race Miles: 0.13 % Race Miles: 0.10 % Race Miles: 0.14 % Race Miles:0.13

Marathons 6

Half Marathons 19

20K 4

Tough Mudder 1

10K 1

5.2 Miles 2

5 Miles 3

4.748 Miles 4

5K 15

Mile

Personal Records by Year with All Time Personal Records Highlighted in Red.					2012: Off PR by
RACE DISTANCE	2009	2010	2011	2012

Tough Mudder				5:17:00
Marathon	4:03:42 (9:18/mile)	4:04:47 (9:20/mile)	3:54:20 (8:56/mile) VDOT 39.03	3:58:49 (9:06/mile) VDOT 38.14	+ 4:29
Half Marathon	1:46:54 (8:09/mile) VDOT 41.76	1:48:33 (8:17/mile)	1:51:49 (8:32/mile)	1:48:42 (8:17/mile) VDOT 40.95	+ 1:48
20K	1:41:00 (8:07/mile) VDOT 41.79	1:42:25 (8:14/mile)	1:55:42 (9:18/mile)	1:44:32 (8:24/mile)	+ 3:32
10K				54:07 (8:44/mile)
5.2 Miles	41:57 (8:04/mile)	41:33 (7:59/mile)
5.0 Miles		39:42 (7:56/mile)	39:15 (7:51/mile)	38:56 (7:47/mile) VDOT 41	- 0:19
4.75 Miles	39:06 (8:14/mile)	37:23 (7:52/mile)	36:57 (7:47/mile) VDOT 40.87	37:09 (7:50/mile) VDOT 40.61	+ 0:12
5K	24:31 (7:53/mile)	24:55 (8:01/mile)	23:58 (7:42/mile) VDOT 40.32	24:19 (7:50/mile) VDOT 39.64	+ 0:21
Mile				6:51 (6:51/mile) VDOT 41.74	- 0:33

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
35.35	3.00	9.16	3.14	50.65

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