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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 | 69.31 | 6.11 | 0.00 | 3.13 | 78.55 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.01 | 0.00 | 0.00 | 0.00 | 10.01 |
| http://connect.garmin.com/activity/411507139
835E150 State to Tpke and Back
Mon, Dec 2, 2013 11:23 AM
Distance:
|
10.01 mi
|
Time:
|
1:36:20
|
Avg Pace:
|
9:37 min/mi
|
Elevation Gain:
|
231 ft
|
Calories:
|
1,332 C
|
The plan was to do a 10 miler @ 10:00/mile pace in 1:40. Got the miles done in 1:36:20 @ 9:37/mile AP. This was a training run for the Ultra distance and I need to work on running slower. Not in order: I hit 9:30, 9:35, 9:36, 9:40, 9:40, 9:42, 9:47, 9:53, 9:54, and the last split at 8:59. I did the last split faster on purpose. Throwing out the faster last split, I ran the first nine miles at 9:43/mile pace. Need to focus on keeping it at 10:00/mile. Running faster than 10:00 miles is feasible – but I think it will not be sustainable for the fifty mile distance. The Ultra is in late April. Not formally starting a training regime for the Ultra yet. Kind of a test run.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:35
|
1
|
0
|
73
|
9:35
|
2
|
0:09:54
|
1
|
0
|
5
|
9:54
|
3
|
0:09:47
|
1
|
0
|
19
|
9:47
|
4
|
0:09:36
|
1
|
36
|
21
|
9:36
|
5
|
0:09:42
|
1
|
90
|
43
|
9:42
|
6
|
0:09:40
|
1
|
24
|
0
|
9:40
|
7
|
0:09:30
|
1
|
49
|
70
|
9:30
|
8
|
0:09:39
|
1
|
3
|
44
|
9:40
|
9
|
0:09:53
|
1
|
29
|
36
|
9:53
|
10
|
0:08:59
|
1
|
0
|
5
|
8:59
|
11
|
:04.7
|
0.01
|
0
|
0
|
8:17
|
Summary
|
1:36:20
|
10.01
|
231
|
315
|
9:37
|
| Add Comment |
| 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/413628038
836E151 RHLL
Wed, Dec 4, 2013 2:29 PM
Distance:
|
5.01 mi
|
Time:
|
44:55
|
Avg Pace:
|
8:58 min/mi
|
Elevation Gain:
|
285 ft
|
Calories:
|
666 C
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:52
|
1
|
142
|
154
|
8:52
|
2
|
0:08:48
|
1
|
40
|
19
|
8:48
|
3
|
0:09:27
|
1
|
45
|
14
|
9:27
|
4
|
0:08:51
|
1
|
20
|
57
|
8:51
|
5
|
0:08:55
|
1
|
38
|
43
|
8:55
|
6
|
:03.3
|
0.01
|
0
|
0
|
8:03
|
Summary
|
0:44:55
|
5.01
|
285
|
286
|
8:58
|
| Add Comment |
| Race: |
Christopher Martin's 5K (3.11 Miles) 00:24:41, Place overall: 437, Place in age division: 38 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 3.13 | 3.13 |
| http://connect.garmin.com/activity/413628012
837E152 Christopher Martin's 5K
Sun, Dec 8, 2013 10:21 AM
Distance:
|
3.13 mi
|
Time:
|
24:39
|
Avg Pace:
|
7:53 min/mi
|
Elevation Gain:
|
99 ft
|
Calories:
|
416 C
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:07:43
|
1
|
13
|
17
|
7:43
|
2
|
0:07:57
|
1
|
61
|
46
|
7:57
|
3
|
0:08:01
|
1
|
25
|
29
|
8:01
|
4
|
:58.5
|
0.13
|
0
|
0
|
7:31
|
Summary
|
0:24:39
|
3.13
|
99
|
92
|
7:53
|
I chilled out with the running during Oct and November. Planning to pick it up in December and begin serious training in January. During Oct, I ran three training runs and two races (Hartford Marathon and a Mystic Penguin 5K). During Nov, again, only three training runs and two races then as well (Hot Coco 5K and MRR Thanksgiving Day 4.75 mile run). Did a couple training runs in Dec so far and just ran Christopher Martin’s 5K in 24:39 @ 7:53/mile AP (3.13 miles per Garmin so Official may be slower pace). This is 1:09 away from my best 5K time of 23:30. It’s all good. I am not in training mode right now. To get this result off of these minimal miles is great.
Six great races this year!!!
Colchester Half Marathon in February done at 8:19/mile AP and I beat an opponent for the first time that I have gone head to head with for sixteen races up to that point. This result on a course that is known as “A Beast of a Course” due to the significant elevation.
Cheshire Half Marathon in April and at 8:20/mile AP. What makes this significant is that I did this well at Cheshire when the week before I finished a 31 mile race.
August 5K where I am two seconds away from a PR.
Another 5K the following week where I set a Personal Record by 28 seconds for the distance finishing it in 23:30 @ 7:35/mile AP.
September: The Gulf Beach Half Marathon where I get it done at 1:47:01 at 8:10/mile AP. (7 seconds away from a PR).
The October 12th Hartford Marathon done in 3:59. Best for the distance is 3:54 at 8:56/mile AP. Why significant when I am 5 minutes away from my best time – because I achieved this result off 5K training. No long runs at all!! I averaged 13.5 miles a week for the sixteen weeks preceding this Marathon. This is not training appropriate for the Marathon distance. BUT – THE MINIMAL MILES AND HIGH INTENSITY WORKOUTS FROM THE SPEEDWORK CARRIES OVER TO THIS MARATHON DISTANCE AS IT DOES FOR THE GULF BEACH HALF MARATHON MENTIONED ABOVE!! This is important information to consider for future training schedules.
2013 Christopher Martin 5K Run For The Children
Sun Dec 8, 2013 | Timing & Live Results by Platt Systems @ plattsys.com
Christopher Martin Restaurant -New Haven, CT - Cloudy || 32 degrees
*************************************************************
OVERALL RACE RESULTS
*************************************************************
Overall Male : David Demres Overall Female: Carrie Corbett
OVERALL GUN NET DIVISION
PLC Name A/S DIV CITY TIME TIME PACE PLC/TOT BIB
==== ============================ ==== ===== ====================== ======= ======== ====== ========= ======
1 David Demres 24M M2024 New Haven CT 15:47 15:47 5:04 1/28 1097
2 Timothy Milenkevich 31M M3034 Ansonia CT 15:51 15:51 5:06 1/127 1566
3 Tom Holowka 28M M2529 New Haven CT 16:17 16:17 5:14 1/112 1203
4 Bryce Lindamood 42M M4044 Hamden CT 16:30 16:30 5:18 1/139 1645
269 Marc Audet 54M M5054 Hamden CT 23:08 22:55 7:26 27/112 1951
436 Stephen Kearney 32M M3034 Hamdenh CT 24:49 24:49 7:59 44/127 509
437 Patrick Kearney 51M M5054 Hamden CT 24:49 24:41 7:59 38/112 854
1780 Nicholas Martin 34M M3034 Hamden CT 40:40 39:48 13:05 122/127 1020
|
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837E152 Christopher Martin's 5K
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Sun, Dec 8, 2013 10:21 AM
|
24:39
|
3.13
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7:53
|
|
|
|
836E151 RHLL
|
Wed, Dec 4, 2013 2:29 PM
|
44:55
|
5.01
|
8:58
|
|
|
|
835E150 State to Tpke and Back
|
Mon, Dec 2, 2013 11:23 AM
|
1:36:20
|
10.01
|
9:37
|
|
|
|
834E149 Manchester Road Race
|
Thu, Nov 28, 2013 10:00 AM
|
39:46
|
4.75
|
8:22
|
|
|
|
833E148 Hot Coco 5K Cheshire
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Sat, Nov 23, 2013 10:14 AM
|
25:46
|
3.12
|
8:15
|
|
|
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832E147 Canal Trail Bob U
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Sat, Nov 16, 2013 7:59 AM
|
1:11:06
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8.13
|
8:45
|
|
|
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831E146 HHS Track: Marc A
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Tue, Nov 12, 2013 5:24 PM
|
47:31
|
5.10
|
9:19
|
|
|
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830E145 Canal Trail Bob U
|
Sat, Nov 9, 2013 8:06 AM
|
1:25:46
|
10.01
|
8:34
|
|
|
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829E144 Penguin 5K
|
Sat, Oct 19, 2013 9:11 AM
|
26:19
|
3.12
|
8:26
|
|
|
|
828E143 Hartford Marathon
|
Sat, Oct 12, 2013 8:07 AM
|
3:59:43
|
26.40
|
9:05
|
|
|
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827E142 Canal Trail
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Sun, Oct 6, 2013 11:49 AM
|
2:04:37
|
14.00
|
8:54
|
|
|
|
826E141 Canal Trail
|
Sat, Oct 5, 2013 2:00 PM
|
1:47:28
|
12.01
|
8:57
|
|
|
|
825E140 HHS Track
|
Tue, Oct 1, 2013 5:39 PM
|
19:41
|
2.22
|
8:53
|
|
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 838E153.
Treadmill. Was cold outside so I figured I woud ruon on the TM. Got the 5 miles done at 8:57/mile AP.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 839E154
Treadmill again. Cold again. Was not planning running outside anyway. Thought I would try the TM again. not a big TM fan. But enjoying running in warmth. Just getting in some easy miles. Got the six miles done at 10:00/mile AP.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.26 | 0.00 | 0.00 | 0.00 | 10.26 |
| http://connect.garmin.com/activity/415711946
840E155 Canal Trail to New Haven Bob
Sat, Dec 14, 2013 7:09 AM
Distance:
|
10.26 mi
|
Time:
|
1:32:40
|
Avg Pace:
|
9:02 min/mi
|
Elevation Gain:
|
164 ft
|
Calories:
|
1,353 C
|
I ran the Canal Trail, from Hamden to New Haven and back, with Bob today for 10.26 miles @ 9:02/mile AP (MP+30 seconds). AP was 9:02/mile and we were going for 9:15s. Light snow and a little ice in some areas. I was not monitoring pace and just going by feel. A good workout.
First split 9:25. Split 2-4 at 8:50-9:03. 5th split 8:36. Mile 6-10 at 8:54-9:09. These splits are pretty tight.
Took a page out of Margie’s handbook earlier this week and got a Wednesday 5 miler done @ 8:57/mile on the Treadmill and a Thursday 6 miler done at 10:00/mile AP on the treadmill.
Not a huge Treadmill fan. But not a huge fan of the cold either. Figured I’d give the treadmill another shot.
Today’s temperature while running outside:
Weather
21°
Feels like 11°
9 mph NNE wind
Humidity 79%
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:25
|
1
|
29
|
31
|
9:25
|
2
|
0:09:03
|
1
|
0
|
15
|
9:03
|
3
|
0:08:55
|
1
|
11
|
18
|
8:55
|
4
|
0:08:49
|
1
|
20
|
18
|
8:50
|
5
|
0:08:36
|
1
|
0
|
16
|
8:36
|
6
|
0:08:54
|
1
|
14
|
6
|
8:54
|
7
|
0:09:09
|
1
|
20
|
0
|
9:09
|
8
|
0:09:04
|
1
|
7
|
24
|
9:04
|
9
|
0:09:09
|
1
|
48
|
37
|
9:09
|
10
|
0:09:06
|
1
|
17
|
27
|
9:06
|
11
|
0:02:30
|
0.26
|
0
|
0
|
9:36
|
Summary
|
1:32:40
|
10.26
|
164
|
190
|
9:02
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.12 | 0.00 | 0.00 | 0.00 | 5.12 |
| http://connect.garmin.com/activity/416075710
841E156 LL
Sun, Dec 15, 2013 10:57 AM
Distance:
|
5.12 mi
|
Time:
|
49:34
|
Avg Pace:
|
9:40 min/mi
|
Elevation Gain:
|
83 ft
|
Calories:
|
680 C
|
Ran 5.12 miles @ 9:40/mile AP. I was going for 10:00 miles. The first couple splits on pace for the most part at 10:13 and 9:58. I picked up the pace after that as I got more comfortable with the snow/slush hitting the last three splits at 9:16-9:30/mile.
BUT…I need to once in a while practice getting a series of miles done at 10:00/mile pace!
Current plan: Get base miles in for the month of December. January through April will see Intervals on Tuesday (not track – I identified street routes as substitutes for track), Tempo runs on Thursday and Longs on Saturday or Sunday with some Back to Back (B2B) Longs on some weekends to get accustomed to running on tired legs.
May at some point do 20-10-20 to get 50 miles in over three day course. We’ll see.
Split
|
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:10:13
|
10:02
|
1
|
15
|
6
|
10:13
|
2
|
0:09:58
|
9:58
|
1
|
69
|
28
|
9:58
|
3
|
0:09:15
|
9:15
|
1
|
0
|
51
|
9:16
|
4
|
0:09:30
|
9:30
|
1
|
0
|
0
|
9:30
|
5
|
0:09:27
|
9:27
|
1
|
0
|
0
|
9:27
|
6
|
0:01:11
|
1:10
|
0.12
|
0
|
0
|
9:28
|
Summary
|
0:49:34
|
49:22.0
|
5.12
|
83
|
85
|
9:40
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 842E157
TM. Snowing. Staying consistent. Week #1 Dec x 3 Runs. Week #2 Dec x 4 Runs. Week number 3 Dec x1 Run thus far. So far, 51 Miles for the month. Just Building Base Mileage and taking it easy.
Got six miles in today at 10:00/mile AP
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 843E158
TM. Was easier getting on the TM today versus going outside although it was cool enough to go outside I suppose and not too cold. Took it easy today and got six miles done at 10:00/mile AP. I am tring to figure out how Fitness will be impacted with a combination of TM running and running on the streets.
Working out how I am going to train for the Colchester Half Marathon in February - last Saturday and the upcoming Ultra for late April. I know I need to get some slow 10:00/miles in there...but am not willing to have all the miles be slow. Figuring I need speed, endurance and some Long runs (with some of the Long run miles being 10:00/mile pace - but not all). Have a few ideas how to manage that.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.78 | 0.00 | 0.00 | 0.00 | 12.78 |
| http://connect.garmin.com/activity/417986151
844E159 Canal Trail Bob
Sat, Dec 21, 2013 7:05 AM
Distance:
|
12.78 mi
|
Time:
|
2:02:19
|
Avg Pace:
|
9:34 min/mi
|
Elevation Gain:
|
185 ft
|
Calories:
|
1,697 C
|
I ran the Canal Trail with Bob today from Hamden to New Haven and back. The first four and last four miles were snow and ice making the terrain more like trail running than anything else and thus pace slowed. Although the 12.78 miles were done at AP of 9:34/mile in 2:02:19, likely the effort was more like 9:10/mile. The middle splits (non snow/ice) were 8:49, 9:10, 9:04, 9:12 and 9:22.
Anyway, different type of workout. Clearly working different muscles. Came close to falling four times. Fell once – pitched self toward snow and landed left shoulder there. Scraped right knee. Good. Got the fall out of the way and likely won’t be six months or so before that happens again.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:10:16
|
1
|
31
|
31
|
10:16
|
2
|
0:09:20
|
1
|
19
|
32
|
9:21
|
3
|
0:09:36
|
1
|
12
|
18
|
9:36
|
4
|
0:09:30
|
1
|
14
|
8
|
9:30
|
5
|
0:08:49
|
1
|
0
|
31
|
8:49
|
6
|
0:09:09
|
1
|
0
|
0
|
9:10
|
7
|
0:09:03
|
1
|
0
|
0
|
9:04
|
8
|
0:09:12
|
1
|
33
|
23
|
9:12
|
9
|
0:09:22
|
1
|
22
|
0
|
9:22
|
10
|
0:10:07
|
1
|
17
|
19
|
10:07
|
11
|
0:09:51
|
1
|
0
|
5
|
9:51
|
12
|
0:10:08
|
1
|
8
|
0
|
10:08
|
13
|
0:07:56
|
0.78
|
29
|
15
|
10:13
|
Summary
|
2:02:19
|
12.78
|
185
|
183
|
9:34
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.13 | 0.00 | 0.00 | 0.00 | 3.13 |
| http://connect.garmin.com/activity/418473677
845E160 LL
Sun, Dec 22, 2013 10:19 AM
Distance:
|
3.13 mi
|
Time:
|
29:35
|
Avg Pace:
|
9:27 min/mi
|
Elevation Gain:
|
44 ft
|
Calories:
|
419 C
|
Ran 5K at 9:27/mile AP. Just taking it easy.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:34
|
1
|
0
|
0
|
9:34
|
2
|
0:09:32
|
1
|
0
|
37
|
9:32
|
3
|
0:09:20
|
1
|
44
|
0
|
9:20
|
4
|
0:01:09
|
0.13
|
0
|
15
|
8:52
|
Summary
|
0:29:35
|
3.13
|
44
|
53
|
9:27
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 6.11 | 0.00 | 0.00 | 6.11 |
| http://connect.garmin.com/activity/423057333
Thu, Dec 26, 2013 11:41 AM
Distance:
|
6.11 mi
|
Time:
|
52:58
|
Avg Pace:
|
8:40 min/mi
|
Elevation Gain:
|
248 ft
|
Calories:
|
831 C
|
Ran 6.11 miles at MP + 5 seconds pace per mile.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
08:38.1
|
1
|
34
|
41
|
8:38
|
2
|
08:41.7
|
1
|
95
|
21
|
8:42
|
3
|
08:39.7
|
1
|
0
|
87
|
8:40
|
4
|
09:08.8
|
1
|
82
|
22
|
9:09
|
5
|
08:26.3
|
1
|
0
|
42
|
8:26
|
6
|
08:31.0
|
1
|
38
|
42
|
8:31
|
7
|
:52.6
|
0.11
|
0
|
0
|
8:11
|
Summary
|
52:58.0
|
6.11
|
248
|
255
|
8:40
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 69.31 | 6.11 | 0.00 | 3.13 | 78.55 |
|
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