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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
5.000.000.000.005.00

http://connect.garmin.com/activity/61348222

326B155

Lent eyeglasses and boot route done at 1251.  5 Recovery miles done in 48:26 at 9:40 pace with AHR being 139 at 80% MHR. 

This was a Recovery run.  Should be done at <76% MHR.  Recovery pace should be done at 10:00-10:30 pace.

I ran this at a slow and comfortable pace.  A bit faster pace than Recovery.  My goal is to run my miles at the correct HR intensities.  Run easy when scheduled.  This will allow my hard runs to not be compromised. 

Splits: 945/132, 939/139, 946/140, 941/143, 936/144.

 

 

 

 

Intensity

Pace (McMillan)

% MHR (Pfitz)

 

 

 

 

 

VO2 Max 5K

7:27

93-95%

 

LT Half Marathon

8:10

82-91%

 

MP

8:35

79-88%

 

Long

9:00-10:00

74-84%

 

Easy (GA)

9:00-9:30

70-81%

 

Recovery

10:00-10:30

< 76%

 

 

 

 

 

400s

1:42-1:47

 

 

800s

3:32-3:42

 

 

1200s

5:26-5:43

 

 

1600s

7:24-7:40

 

 

 

 

 

 

 

 

 

 

Equivalent Performance

(McMillan)

Pace

 

 

 

 

 

Mile

6:40

 

 

5K

23:08

7:27

Goal

5M

38:20

7:40

Goal

10K

48:02

7:43

Goal

10M

1:20:30

8:03

 

20K

1:41:18

8:10

 

13.1

1:46:54

8:10

 

Marathon

3:45:27

8:37

Goal

 

 

 

 

Schedule (Using Glover's Marathon training program for mileage - My Intensity choices)

 

 

 

 

 

 

Monday

OFF

 

 

Tuesday

HMP

8:10

 

Wednesday

Speed

Varies

 

Thursday

MP

8:35

 

Friday

Recovery

10:00-10:30

 

Saturday

Long

9:00-10:00

 

Sunday

Easy

9:00-9:30

 

 

 

 

 

Total Mileage 40-55 wk.

 

 

 

I have compared Glover’s data, charts and tables to McMillan’s calculations.  There is not a significant difference in the optimal training paces for the various distances.  Nor is there a significant difference in the equivalent performances.  Thus I will go with McMillan.  To go with Glover requires some work and calculating (checking various charts/tables).  McMillan Calculator is one entry…and the calculator does all the work.

The McMillan calculator will quickly arrive at optimal training paces and equivalent performances for any race distance and time entered.  Thus I can quickly enter the new PR into the calculator and arrive at the revised equivalent performances and optimal training paces for the various distances.  I did need to check and double check to make sure this was reasonable…it is.  I can use the McMillan calculator with confidence.

 

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