12 miles done in 1:51:34 at 9:18 pace per mile with AHR being 147 (84% MHR)
Long Run today and Long Run pace should be 9:00 -10:00 pace per mile. HR for Long Run should be 74-84%. I ran this run at the very high end of the HR intensity range. So the 9:20s keep me at proper pace and stayed within proper HR intensity range.
Splits were very consistent: 931/134, 908/144, 919/144, 919/145, 920/148, 911/150, 917/150, 919/150, 921/150, 919/151, 915/153, 914/152.
Little tough to do the 12 miler as have not run a 12 miler in a while. But I got through it. Tomorrow is supposed to be Easy Pace run...but I just may need to do a Recovery run! We'll see.
eyeglass/boot route at 1316. 6 miles done in 55:10 at 9:13 avg pace with AHR being 138 (79% MHR). Of note, I ran faster today by five seconds per mile but my HR is 79% MHR compared to 84% MHR of yesterday. Thus I ran faster today with less effort. Good.
Easy (GA) run scheduled for today which is 9:00-9:30 pace and 70-81%. I stayed within the time and HR intensity parameters.
Week Summary: Met goals for the week. Off Monday. Ran Tuesday through Sunday. Did the scheduled mileage at the planned paces and HR intensities. Off to a good start and have completed Week One of 18. Week One sees 40.44 miles run.
Comments
From allie on Sun, Jan 02, 2011 at 21:23:37 from 174.23.238.75
off to a GREAT start, PRE!
From Scott Wesemann on Mon, Jan 03, 2011 at 14:23:37 from 66.239.250.209
Congrat on meeting your goals. Good luck this week.
eyeglass/boot route at 1533. 6 miles done in 52:15 at avg. 8:42 pace with AHR being 146 (84% of MHR).
MP should be 8:37 and at 79-88% MHR. I was five seconds off per mile from MP from time perspective. Was within MP HR intensity range. All splits within 8 seconds of each other. High consistency.
This run was not easy. I felt like I was going faster than 84% MHR. I knew I ran MP Tuesday with 85% MHR and 9:02 pace. If I ran 9:02s with that kind of HR, what was my HR for 8:42s? I suppose I could have looked at the HR while doing the run...but I wanted to maintain the pace and then assess. Tuesday of course was my first day back to running after 16 days off. So what does this mean to me...I think I am getting my fitness back. Earlier I had reported running at high HR intensities and pace seemingly not reflecting effort. Now pace is where I would expect it to be given effort.
Comments
From Burt on Wed, Jan 05, 2011 at 16:53:13 from 206.19.214.144
Hey, who's that a picture of?
From PRE on Wed, Jan 05, 2011 at 17:56:35 from 99.50.214.225
Hi Burt.
That is ME!
From Burt on Wed, Jan 05, 2011 at 18:12:38 from 206.19.214.144
330C004 is six miles done at 1318 in 54:31 and 9:05 pace per miles average with 141 bpm average
(81% MHR).
331C005 is 1.36 miles done at 1414 in 12:09 at 8:57
pace per mile with average HR being 145 bpm (83% MHR).
Splits for first six miles: 916/133, 920/143, 944/148,
839/135, 855/141, 838/147.
Last 1.36 mile splits are 916/146 and 8:01 pace per mile for 0.36 (142 bpm).
I got some vert in today by running up East Rock but the
elevation is not as pronounced as I thought it would be.Still would be good route for Hill
Repeats.Mile 1.25 to 2.81 sees 245 feet
elevation.Total elevation gain for the
six miles was 378 Feet.Took a wrong
turn and watched stopped at six miles when the planned six was done.So stopped and reset the watch to track the
extra distance.Ran 1.36 more today than
planned.
These miles are being considered MP miles although they were
run at the low end of MP range. MP is 79-88% MHR and these miles were run at
81% MHR.MP is 8:37 and I did these at average 9:05 pace…MP because I did fall within the MP range and
also because of the Hill workout.And
also considering this my Speed workout (Hills after all).
Comments
From allie on Wed, Jan 05, 2011 at 21:04:28 from 174.23.238.75
great job running those hills. that's hard work, and (in my opinion) one of the best and safest ways to build fitness.
From Scott Wesemann on Fri, Jan 07, 2011 at 14:16:52 from 66.239.250.209
Hey, way to hit the hills :) I agree with allie 100% on this one. Have a great weekend!
Hartford Turnpike to State Street Route at 1150 with weather being cool. 5 miles done in 42:45 for 8:33 pace per mile average and at 145 bpm at 83% MHR and thus MP miles.
The first mile was hilly and the next four miles see consistent splits all within seven seconds of each other. Better than MP from time perspective (mile splits). Mid MP range from HR intensity perspective. Note: Go for even splits for the long run on Saturday.
I would have to rate this run as A+. Why? Because the splits were faster than MP range and the HR intensity at MP midpoint range. But I think if it were a longer run, the HR intensity average would have increased with equal effort. The front two miles always have lower HR readings, and as can be seen, the HR numbers increase with each split despite splits being consistent.
Note: When look at Garmin data, pertaining to splits, Press splits and you get the splits and the elevation gain for the splits along with other pertinent data. I again was checking out the course elevation as I am running Colchester in February.
Comments
From Burt on Thu, Jan 06, 2011 at 18:50:19 from 206.19.214.144
A++++++++++!!!!!!
From PRE on Thu, Jan 06, 2011 at 20:28:29 from 99.50.214.225
eyeglass/boot at 1036 with cool weather. 5 miles done in 45:35 at 9:07 pace per mile average with 137 bpm at 79% MHR for Easy (GA) run.
Recovery Run scheduled for today which is 10-1030 pace and < 76% MHR. But I ran 9:07s for an Easy (GA) run because ten minute miles are I think a bit too slow. At the end of Mile 5, there was an incline. I wanted to see if I could maintain the pace going up the incline...had been at 9:57 and got the pace to 9:52. So pace can be maintained uphill...but I would imagine for short distances...How long could I maintain an even pace going up without exhausting self...will need to test that out.
Tomorrow have a long run scheduled - a 12 miler. Am considering doing the last 8 miles at 8:37 (MP). The idea: Can I sustain even MP splits for Mile 5-12? Test it out.
Comments
From Burt on Fri, Jan 07, 2011 at 18:29:12 from 206.19.214.144
Your run looks like Stonehenge.
From PRE on Fri, Jan 07, 2011 at 18:59:11 from 99.50.214.225
I try to be creative. Must admit your title sounds better than the eyeglasses and boot root.
From flatlander on Sat, Jan 08, 2011 at 13:39:16 from 76.31.26.153
I had planned to run the last 8 at MP. I scrapped that plan as there was a storm yesterday and 6-12 inches of snow. Ran in slush. Opted to bring the average pace for the 12 miles to 9:00 pace per mile. Last 7 miles done in 8:46 to 8:56 pace range. MP is 8:37. Mile 4-9 shows exactly 143 bpm. That is doubtful. The HR was probably higher. Never is there that much consistency and usually the HR goes up as miles are piled on.
So did I do MP miles today. I would guess that I got 9 MP miles in there versus 8. Mid range HR intensity for MP miles is 144. The last nine miles HR intensity range is 143-146. And my guess is that those six 143s should be higher. The HR monitor kicks in at mile ten and the HR gets progressively higher through mile 12.
Ah let me take that back...I should have run eight 8:37 miles. I did not. So I did not run 8 MP miles or 9 MP miles.
Maybe next long run I will go for 8 MP miles between the front and back end of the run.
Comments
From Burt on Sat, Jan 08, 2011 at 17:24:24 from 72.223.84.236
Stonehenge route. LOL!
From PRE on Sat, Jan 08, 2011 at 17:57:09 from 99.50.214.225
Burt,
Well I told you I liked your title "Stonehenge" better than "eyeglasses/boot root".
From auntieem on Sun, Jan 09, 2011 at 13:53:14 from 98.247.176.184
But it sounds like your "effort" was MP, even though not your miles? My run seemed slow this morning too due to slush and heavy snow; I think maybe the same pace takes more effort in these conditions. Do you always use HR when training? I have just begun to train this way; not sure if I like it (especially the lower heart rate stuff).
From PRE on Sun, Jan 09, 2011 at 22:16:53 from 99.50.214.225
Hi Auntie Em.
I used the Heart Rate monitor early on in training for about one month. Then stopped.
When I began training for the Chicago Marathon, I read Pfitz's book Advanced Marathoning and began using the Heart Rate monitor again. Got away from it after Chicago.
Two weeks ago I began my 18 week training program for the 5/1/11 Cox Sports Marathon and started using the Heart Rate Monitor again. The main reason was because I knew I might be a little off from pace standpoint as I had taken a sixteen day break from running.
But I think I will stick with the HR monitor. It is a way for me to ensure that I am running at the correct intensities as pace does not always reflect effort (as you mentioned).
A good run. The plan for Sunday runs is as follows: Run them immediately before or after church. This will increase likelihood that the run will get done. Today was post church. But probably before church is best.
Week Summary: Met week goals. Ran the scheduled miles on the scheduled days and at correct HR intensities. Two solid weeks of training completed. 41.36 miles done this week. Weight: 166.
Comments
From allie on Mon, Jan 10, 2011 at 19:12:00 from 174.23.238.75
nice post church run. you are doing great with your training -- it's fun to read about all the details you keep track of.
From PRE on Mon, Jan 10, 2011 at 19:16:20 from 99.50.214.225
Allie,
Thanks very much.
What I failed to write was that if I do the run before church, I can go to "Coffee and" after the mass - or to Dunkin Donuts (or both).
Probably dumping the calories back on - but what the heck...we put enough miles in on those other days - right?
Ran at MP 8:37. Was going for 8:40s knowing that I could get overall pace to 8:37s at tail end of the run if necessary. Average HR was mid MP range. Today is scheduled day off but wanted to run today as Blizzard is coming to CT and to snow Tuesday evening through Wednesday. Thus I can take Wednesday off if necessary.
Should run East Rock tomorrow. Try to run the mountain at 9:00 pace per mile. Should prove difficult...but make the attempt. See how close you get. I am training for Colchester and I want to get a decent pace for the hill portions of Colchester.
Hills today. Went up East Rock twice and the second time was easier than the first.
The major elevation markers: From DD to the base of East Rock is a half mile and that saw 120 feet elevation. Then from half mile to 1.5 miles sees 170 feet elevation. Mile 3-4 sees 200 feet elevation.
Total Elevation for this run is 625 Feet.
There was snow and ice on the mountain and so it forced me to run at a slower pace. I thought I was running harder than "Easy" pace but the HR says otherwise. Next time, run the course faster!
I wanted to do hills again and will consider this my speed workout for the week (may do a six miler tomorrow with three tempo pace miles- tempo pace is 7:50-8:10 per McMillan).
I am attempting to run my miles at the scheduled intensities. I am considering making this Hill workout a weekly workout...but if I am to have MP miles being done during this workout, I have to pick up the pace because I am not hitting MP from a pace or Heart Rate intensity standpoint. Wednesday would be the day to pick for this workout as this is my scheduled speed workout day. This workout I believe is good preparation for the 2/26/11 Colchester Half Marathon course which sees 1,060 feet elevation I believe. Reason Number 2 to schedule this run once weekly...it will increase the likelihood that I will make the run. For now, I am attempting to identify ways to keep me motivated to doing the runs. I am running different courses and trying to keep them interesting.
Enjoyed this workout. Found it very interesting that when I climbed East Rock for the second time today, that I reached the summit with no problem.
I felt like I could make a run today in these conditions. The roads were messy as you would expect. I hit the midpoint for MP from HR intensity perspective...just like on Monday the HR was at 83% MHR but the pace today was 9:33 versus 8:37 on Monday. This is as I would expect given the conditions.
Of note, HR training does allow me to gauge accurately the effort for the run. If I rely solely on Pace, data is skewed. Pace does not always reflect effort. Conditions such as snow mounds, heat, etc need to be taken into consideration and HR monitoring does just that. I know with absolute certainty that MP miles were done today.
Below Grid: I have decided to train for Colchester Half Marathon on Saturdays by running about equivalent elevation during Long Runs on Saturday. Have arrived at course in home town which mimics Colchester course elevation. I initially planned to run East Rock on Wednesdays as that is speed training day...but why put off the tempo, fartlek, hills, interval training, etc on Wednesdays when I can simply run the Colchester elevation on Saturdays during Long Runs. Saturday is the better option...and once again, INCREASES THE LIKELIHOOD THAT LONG RUNS GET DONE AND NOT PUT OFF!!! Right now, it is all about staying committed to Running and Training. And it looks like I have a decent plan in place for getting Saturday and Sunday runs done as scheduled.
Colchester Half Marathon Course Training:
Saturday Long Run.
Add Miles as necessary for Long Run.
Colchester Mile Mark
Distance
Elevation
Hamden Mile Mark
Distance
Elevation
Route
1.4
1.15
190
1
1
170
Up East Rock
5.8
0.75
160
5
0.5
120
DD to ER Base
7.7
0.3
130
7
0.5
120
DD to ER Base
9.7
0.25
60
9
0.5
120
DD to ER Base
10.3
0.9
215
10
1
170
Up East Rock
11.6
1.3
150
12
1
170
Up East Rock
905
880
Comments
From Scott Wesemann on Thu, Jan 13, 2011 at 11:45:03 from 66.239.250.209
Hey nice work getting out under those conditions. I agree that HR is a much better indicator as to effort. With all of the hills I do sometimes my pace would seem sloooooow, but I know I'm working my butt off.
From PRE on Thu, Jan 13, 2011 at 15:02:19 from 99.50.214.225
Scott - I ran Monday on my day off in preparation for this Blizzard. There was the possibility that I would not be able to run under those conditions. But it was not cold, and probably you influenced me, as did other bloggers, who climb snow covered mountains. I mean, if you can do all the vertical you do, then I should not be putting off a run. And I have gotten myself to the place where I don't need to always have a "decent" pace as long as I am staying true to doing the run at the correct scheduled intensity.
From flatlander on Thu, Jan 13, 2011 at 16:14:17 from 198.207.244.102
Nice run in the snow. So by "same elevation" you mean the same degree of up and down or are you talking feet above sea level?
From PRE on Thu, Jan 13, 2011 at 18:53:25 from 99.50.214.225
Thanks Flatlander,
Same degree of up for sure. I did not think about the down portion actually. Now that you mention it, I should look into that. I believe Colchester sees about equal elevation gain/loss. My focus had been getting good at the uphill portion. With the "Hamden" route though, the elevation gain would be about the same as the elevation loss (because I need to come down from the mountain and the uphills). The route is mostly out and back.
I just checked the elevation from the Colchester course, It is 1,027 elevation gain and 1,047 elevation loss.
Stonehenge route for four circuits at 1020 and weather cool. 5 miles done in 46:47 at 9:22 pace per mile with 144 bpm average which is 83% MHR. Thus 5 miles at midpoint for MP range.
I had a Recovery run scheduled which is 10-10:30 pace. Figured I would do an Easy run versus Recovery run and went for 9:30s. As it turns out, did MP. Different muscles being used to run safely on snow.
Stonehenge route for 5 circuits at 1053. Cold weather. 6.26 miles done in 1:00:19 at 9:38 pace per mile with 136 bpm average for 78% MHR. Thus Easy (GA) miles done at high end intensity range.
I have had a cold for a couple days now. I did tomorrow's 6 miler today. I will do today's 15 mile Long run tomorrow. Today was a Progressive run. The first split was 10:12 and the last mile split was 9:05. Average pace is faster with each split.
I would have to say this is a good run...because I got out there and ran! Slow mind you, but a run nonetheless.
Comments
From allie on Sat, Jan 15, 2011 at 16:03:37 from 174.23.123.195
great job. sorry you have been under the weather.
From Scott Wesemann on Sat, Jan 15, 2011 at 18:08:16 from 75.162.89.170
Hey, getting out when you're not feeling 100% is always a success. Nice work!
From flatlander on Sun, Jan 16, 2011 at 16:56:07 from 76.31.26.153
From allie on Mon, Jan 17, 2011 at 22:13:15 from 174.23.123.195
that's great! go for it.
also, cool new picture -- especially the pace tat.
From PRE on Mon, Jan 17, 2011 at 22:15:36 from 99.50.214.225
Hi Allie,
Do you see that picture right now?
I know it was visible. But the system reverted to the other picture.
From allie on Mon, Jan 17, 2011 at 22:20:51 from 174.23.123.195
yes, i am seeing it right now.
sometimes it reverts back for reasons that i don't understand, but if you refresh your page it should show the new picture.
From PRE on Mon, Jan 17, 2011 at 22:26:48 from 99.50.214.225
Hi Allie
Totally weird!
You are right.
I just checked the site on my Droid...has the correct picture.
The desktop has the incorrect pic.
Then I refreshed as you said...and it is now correct.
Thanks.
From Burt on Tue, Jan 18, 2011 at 15:51:58 from 206.19.214.144
allie - remember that pace tat you had for TOU? That was awesome.
From allie on Tue, Jan 18, 2011 at 16:14:01 from 161.38.218.168
yes, i remember -- but mine was the cheap, homemade version. i intentionally left in on my arm and flaunted it at church the next day. i also wore my medal and walked with an overly dramatic limp. i wore a bunch of icy hot too. and i kept a few salt crust patches on my face. everyone kept asking me if i had just finished a marathon. it's weird how people can just sense things like that.
From flatlander on Wed, Jan 19, 2011 at 16:31:33 from 198.207.244.102
50K, 50M or 100K?
From Scott Wesemann on Thu, Jan 20, 2011 at 11:22:30 from 66.239.250.209
Dooooooooeeeeeeeeeeeeeet!
From PRE on Thu, Jan 20, 2011 at 12:39:06 from 174.252.32.239
Flatlander: Hi. 50 miles.
Scott: Hi. I just might do this Ultra!
How well I do with the next four weeks of training and increased mileage will decide the matter.
Thanks for your input the other day.
I downloaded an Ultra training schedule from Readers World.
Did two miles with route being state street at 9:47 pace. Done in 19:33 and watch stopped. Did this run at 7:30. Given watch stopped, did not finish the run. Will run it later. Need to do a Long run and I want to monitor it on the watch.
Went out again and did the second run. Ran 14.21 miles. The route was Hamden to Washington Avenue to Tolles Road to Hartford Turnpike and then h. One 14.21 mile Loop. Long should be done at 9-10 minute pace and at 74-84% MHR.
2 miles plus 14.21 miles = 16.21 miles done in 2:38:33 at 1403 at 9:47 pace per mile with AHR being 144 for 83% MHR. These miles done at the very high end of HR intensity range for Long Run. Reason for 9:47 pace: snow/ice, sidewalks not shoveled forcing run in streets and dodging traffic at times due streets not being properly plowed as well. Some hills also. About 480 feet elevation over three hilly points. All and all a very good run.
I only ran Saturday...not Sunday. I only ran one day this week. The weather and my cold prevented me from getting out there. I missed my 15 miler last week and ran only 16.22 miles this week. So week 3 and 4 does not see me meeting my goals.
Focus on Week 5 and 6. Do the miles. You had valid reasons for not doing the runs. But if you do not put in the miles these next two weeks, then you were probably making excuses. Stay on track with your training.
ULTRA in CT on 4/23/11. I am not willing to put in the necessary miles to do this ULTRA at this time. The schedule I have looked at requires back to back long runs (24 miles Saturday, 18 miles Sunday...and then the miles increase for both days over time). I am not ready to put in that kind of distance. I will do a 50 miler...that is my plan...but not in April. I think I became excited when I learned that there was an ULTRA in CT! I need to get some more Long runs under my belt before tackling an ULTRA.
For now, I am sticking with my original plan: I am going to follow my marathon 18 week training schedule, do all the required miles, ESPECIALLY the Long runs. In the past, I did not follow the schedule religiously. For example, my longest training run for Marathon preparation had been 17 or 18 miles...cut long runs short or skipped. My current training schedule has about five runs I think at 20 miles and beyond...follow this schedule and see how you do for the Marathon.
Comments
From flatlander on Tue, Jan 25, 2011 at 16:13:53 from 198.207.244.102
Wow, lots to think about in there. Sounds like you have a good plan though. Keep it up.
From Scott Wesemann on Wed, Jan 26, 2011 at 17:48:51 from 66.239.250.209
Hey, those are some nice miles PRE. I think you should still try and do an ultra this year. Most of it will be mental. I think if you can do a marathon you can do an ultra. Go for it!
From auntieem on Sat, Jan 29, 2011 at 11:20:21 from 98.247.176.184
Wow! You are very honest with yourself. You have had a bunch of nasty weather to deal with also. Looks like your HR zones are almost exactly what mile are. Do you actually do those
A foot of snow. No school for the children (again). A great run in the snow. Did not need to go to work until noon due to the weather. See many neighbors snow blowing and shoveling.
Stonehenge route with five circuits being done at 0937 after anothen intense snow storm! 6.5 miles at 9:45 pace in 1:03:22. 149 bpm avg HR at 86% max. These are HMP miles.
Week 5 ends. I did not do all the scheduled mileage. Thus I did slack off during week 4. Back then I stated if I did not complete the correct mileage during Week 5 and 6, then the illness and weather were excuses for not doing correct Week 4 mileage. Let's get back on track right now! You will do the scheduled mileage for Week Six. You want to do well for the marathon. Then do the training CORRECTLY.
24.56 miles this week.
Comments
From allie on Sun, Feb 06, 2011 at 16:03:13 from 67.2.42.120
nice long run, PRE. keep it up, and best of luck with week 6!
From PRE on Sun, Feb 06, 2011 at 16:28:51 from 99.50.214.225
Week 6 is already done. I just wrote up a few overdue blogs. Thanks for the Good Luck though.
5.12 miles done in 48:57 at 9:33 pace per mile at 143 bpm for 82% MHR. MP miles.
Another CT storm - and more to come! Got out of work at 1130 today due to the weather. Covered with ice crystals by the end of the run. Nasal passages clear now. Gusts of wind. But go a run in whichy I need to do.
A 2 hour delay at work due to weather and when arrived at 1030 I was told delay for another 90 minutes. Great. So I ran these on the RHTM.
These storms do have some benefits!
Thu, Feb 03, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
0.00
0.00
5.00
348C022
RHTM at 1700 with 5 miles done at 9:15 pace per mile in 46:14
Fri, Feb 04, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
3.56
0.00
0.00
3.56
349C023
3.56 MP miles done in 30 minutes at 8:27 pace per mile.
RHTM at 1705.
Sat, Feb 05, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Shoveled the entire roof of our home. Ice and Snow covered. Roofs are collapsing in CT. Businesses are closing due to structural concerns. I was on our roof for four hours.
So what does this mean. Well for me I guess it means Cross Training (and I despise Cross Training). Running is what I like!
Did not run today and should run Long tomorrow.
Sun, Feb 06, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
5.00
0.00
0.00
0.00
5.00
350C024
Stonehenge with four circuits done for 5 miles at 9:38 pace per mile in 48:07 and done at 144 bpm avg HR with this being 83% MAX HR.
In the past I considered this Marathon Pace miles. But today I cannot justify this because I did not run hard - more a relaxed pace. And I did not run Long. I had to do another two roofs today and so I cut the run short. (Not the only reason though...not really that much into running today.). But I was prepared to run long...I had two Power Gels and a Camel Bak with 40 oz. Gatorade. Last week I did not have this and I left unprepared. I have to remember that the purpose of Longs is to prepare for the Marathon...so run it as you would the Marathon - with proper liquid and fuel.
So I complete Week Six of Eighteen in the training program.
Only 23.78 miles this week.
Clearly I am not running the correct mileage.
But have faith folks. I will get there. Really the weather has been bad. But I am making adjustments. The RHTM is very helpful. I am not big into TMs. But in weather like this - well it does come in handy.
My last entry was 1/22/11. So I just today added entries for 1/27, 1/28, 1/30, 2/1, 2/2, 2/3, 2/4, 2/5 and 2/6. All caught up. Still alive and well. Have not been much on the Net lately.
Mon, Feb 07, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
8.00
0.00
8.00
351C025
5 miles at 8:24 pace per mile in 42:00. MP and done at 1200 on RHTM.
Half mile Repeats at 8:00 pace with equal rest at 9:00 pace. Some of the half mile repeats done at 7:53. Did a mile at 7:47 pace. Equaled out to overall pace of 8:24 for the five miles. Sweat pouring off me during the repeats. Shirt soaked. A much better type of run than running the miles at an even pace!! I love these repeats. The 7:47 mile was an attempt to see if I can keep it together for mile repeats and I believe I can. I did today for one mile. I believe I am interested in doing 800, 1200 and 1600 repeats. 1/4 mile repeats might be interesting...but for Marathon preparation, I am thinking the longer repeats are more sensible.
352C026
3 miles at 8:00 pace per mile in 24:00. HMP and done at 1700 on RHTM.
These three miles done at the end of the day were done at 8:00 pace and much easier to do at an 8:00 pace than in days gone by. So I am actually capable of going faster than 8:00 pace on the TM with minimal discomfort. And I am definitely getting a feel for the TM. Less concerned about falling off the damn thing now. Took a little while for me to get used to it. And after the three miler I learned a little about setting the "Interval" workout such that do not need to adjust manually while on the TM. Can program the machine to shift speeds during the workout...which should prove more "natural."
Overall the 8 total miles done at 8:15 pace per mile. Thus will consider these HMP miles.
Great workouts today.
Comments
From flatlander on Tue, Feb 08, 2011 at 20:18:16 from 198.207.244.102
Great workout. I don't know much about interval training, but I know that everybody has different opinions. I think experimenting just like you are doing is the way to figure it out.
From Burt on Wed, Feb 09, 2011 at 13:46:59 from 206.19.214.144
Great workout. I don't know much about interval training, but I know that everybody has different opinions. I think experimenting just like you are doing is the way to figure it out.
From auntieem on Thu, Feb 10, 2011 at 15:46:56 from 98.247.176.184
I love interval workouts! They make the time go so fast because of the mental challenge I guess. I am impressed that you could go FASTER on a TM. I really struggle to keep my normal pace on a TM, always am slow and feel exhausted. As a result, I haven't been on one in well over a year!
Wed, Feb 09, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
6.00
0.00
6.00
343C027 is 2 miles at 8:00 pace at 0715 for 16 minutes on RHTM.
344C028 is 4 miles at 8:00 pace at 1205 for 32 minutes on RHTM.
Total: 6 miles at 8:00 pace for HMP miles.
Above indicates should do repeats faster than 8:00 pace. I will have to look up again what speed I am supposed to be doing repeats at for the 800, 1200 and 1600s.
TM 7 (27.66) and TM 8 (31.66)
Thu, Feb 10, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
5.50
0.00
5.50
355C029
RHTM at 1705 with 5.5 miles done at 8:15 avg pace per mile. Thus HMP miles. Did Half Mile repeats at 7:45 with equal rest at 8:45. Once again, a great workout.
TM 9 (37.16)
Fri, Feb 11, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
3.00
0.00
3.00
356C030
RHTM at 1705 with 3 miles done at 8:10 pace per mile at 1% incline. Thus HMP miles.
State Street Loop which is State Street into New Haven until cannot go further and back to Upper Street where meets Hartford Tpke.
18 miles done in 2:45:43 for 9:12 avg. pace per mile with 142 bpm avg HR which is 82% MHR. Weather Cold. Head wind while running toward New Haven. Snow Flurries although minimal.
There is no category for Long Miles at this site...but Long falls between Easy and MP. Thus categorized these miles as 9 Easy and 9 MP.
An 18 Mile Long Run at a pretty decent pace. I was not focused on running miles but rather on running in terms of "Time." I planned to run about three hours and if I ran between 2:30 to 3 hours, that would have been fine. I also wanted to do an 18 miler today. Focusing on time versus miles (because 18 is a lot to me) I thought might be better from a psychological standpoint and I further broke the run down in terms of 15 minute segments.
There were no walk breaks on this run...not even during refueling. I used Power Gels and Camel Bak at proper mileage points.
Splits:
923/134, 920/139, 911/143, 857/144, 848/144
848/144, 920/139, 911/143, 857/144, 843/144,
914/145, 932/143, 922/141, 939/141, 936/142
935/141, 945/140, 852/143.
Mile 1-11 sees splits with 35 seconds spread and miles within 8:48-9:23 range. I can live with that and will consider this to be consistent splits.
Mile 12-17 is 9:32-9:45 range except for Mile 13 which is a 9:22 mile.
I need to work on Mile 12-18 and work toward maintaining the Mile 1-11 pace. Consistency is what I am looking for. By the way, Mile 18 is an 8:52 mile. I intentionally picked up the pace for the 18th Mile to imitate what I should be doing during the last Mile of the Marathon. Run the last mile hard, Leave the tank empty.
40.5 Miles this week. Good Job.
Comments
From flatlander on Sun, Feb 13, 2011 at 21:52:08 from 76.31.26.153
Good job, that is a very honest weekend effort, those kind of runs pay off big time in my opinion.
From allie on Sun, Feb 13, 2011 at 22:47:27 from 174.23.192.205
way to go, PRE. great run and great week.
From Burt on Mon, Feb 14, 2011 at 22:30:46 from 72.223.90.79
Great job PRE! What a run!
From Scott Wesemann on Sun, Feb 20, 2011 at 15:19:34 from 75.162.75.27
I have the same issue as you. After 10-12 miles I need to get tougher and hold my pace longer.
Great run!!
From PRE on Sun, Feb 20, 2011 at 16:42:03 from 99.50.214.225
Hey Scott,
I just ran 15 miles today (Sunday the 20th Feb)with all miles being in one second of each other (9:29 and 9:30). I was thinking that maybe the issue is I lose focus in the later miles. I still believe that is the case and thus intentionally focused on staying on task today.
Tue, Feb 15, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.00
0.00
0.00
0.00
7.00
358C032
RHTM (11:47.16) at 1700 is 7 miles at 8:58 pace per mile for 1:02:46.Thus Easy (GA) intensity.
11 of past 15 Runs are RHTM runs! Running in comfort and warmth.
Wed, Feb 16, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
4.00
0.00
4.00
359C033
RHTM (12:51.16) is 4 miles at 8:00 pace per mile for 32 minutes. HMP miles.
From flatlander on Sat, Feb 19, 2011 at 21:15:41 from 198.207.244.102
Really interesting to compare my heart rate to yours. Everything happens for you at a lower heart rate than mine, all the way to your HRMax. I can't help but think there must be some significance in that, but I have no idea what it is.
From PRE on Sat, Feb 19, 2011 at 21:52:14 from 99.50.214.225
Hi Flatlander,
It is interesting. I believe my MHR is 174 (based on something I read - I forget where maybe the Garmin watch literature). The Competitive Runner's Handbook calculates it as 172. That book states MHR is 220-age. But I believe your MHR may actually be higher than what that formula would indicate.
From flatlander on Sat, Feb 19, 2011 at 22:37:12 from 198.207.244.102
I got my heart rate to 193 at the end of a 5-mile run on Thanksgiving Day last year. It was a hot day and I was going all out for an extended period of time, so I think that number is pretty close to my max. The formula is only a statistical average, lots of guys are either over or under. According to the formula I would be at 164, which in my case is actually my HR at marathon pace.
From PRE on Sat, Feb 19, 2011 at 23:46:46 from 99.50.214.225
That tells me that perhaps my MHR is a good deal higher than 174.
Maybe I'll do a few test runs to determine if my MHR is actually higher than 174.
Of course, if it is much higher, that would require I run harder to meet my optimum training pace goals...but I'm good with that. I could raise the bar if that is warranted.
From flatlander on Sat, Feb 19, 2011 at 23:51:56 from 198.207.244.102
Could be higher or lower. I tend to get my highest heart rate readouts in races, I guess I'm too lazy to really push it that hard in a training run.
From Scott Wesemann on Sun, Feb 20, 2011 at 15:20:55 from 75.162.75.27
Nice solid week PRE. Keep up the excellent training. When is your next race?
From PRE on Sun, Feb 20, 2011 at 16:25:34 from 99.50.214.225
15 miles at 9:30 pace per mile in 2:22:33 with AHR being 140bpm at 80% MHR which is Easy (GA) intensity Run (70-81% MHR).
I wanted to see if I could run consistent splits. I did. All miles were consistent. Each of the 15 miles were either 9:29 or 9:30 pace. A one second spread. Now that is CONSISTENT!
I was also curious about what the HR would look like in the later miles given consistent splits. The HR was consistently around 140 for the first ten. Mile 11-15 sees HR at around 145.
I consider this a good run. My goal would be to run a Marathon at 8:30 pace per mile. I figure that Longs could be done minute faster than PMP.
31 Miles this week. Fell a little short...but I did the Long Run. That should count for something.
By the way - this run was the Stonehenge route for twelve 1.25 mile circuits done at 12 Noon.
Comments
From allie on Mon, Feb 21, 2011 at 18:42:44 from 174.23.192.205
nice job. EXTREMELY consistent!
From PRE on Mon, Feb 21, 2011 at 21:49:11 from 99.50.214.225
Allie,
Thanks. I worked on that. Tried very hard to not go slower or faster than desired 9:30 pace range. Had to pull back at times, but my thinking is to hold back such that I maintain an even pace and not over extend myself. This may allow me not to falter at the tail end of the Marathon. My actual plan is to attempt a particular pace plus/minus five seconds. I really do not know if I can maintain my planned 8:30 pace up to 26.22. But it is enjoyable testing out what may or may not work.
From flatlander on Tue, Feb 22, 2011 at 10:03:06 from 75.214.144.72
Very consistent, good job. Not much heart rate creep either. When I can go long distances at a particular heart rate that always seems to be a good sign for the upcoming race.
From Burt on Tue, Feb 22, 2011 at 16:51:22 from 206.19.214.144
Interesting. I hope you weren't stopping just short of a mile then running right when the clock struck 9:30.
Just kidding. Sorry for questioning your integrity.
8.15 miles at 9:05 avg pace in 1:14:01 with 134bpm AHR at 77% which is Easy (GA) intensity.
Stonehenge x 6 circuits at 0942 for 8.15 miles. Snow and slushy on ground.
Going for 9:05 avg pace. Attempting to keep splits even. And by even I mean 9:05 pace plus or minus five seconds. Range for splits is 9:02-9:07. A five second spread! I would have expected AHR to be around 145 bpm versus 134 bpm. Last 5 miles at exactly 133 so perhaps AHR not accurate. New method: Simply copy data from Garmin and put here versus typing out the splits and Heart Rates.
Split
Time
Elevation Gain
Avg HR
1
0:09:06
10
133
2
0:09:04
10
138
3
0:09:04
17
137
4
0:09:04
21
134
5
0:09:05
0
133
6
0:09:05
27
133
7
0:09:03
37
133
8
0:09:01
26
133
9
0:01:24
0
127
Summary
1:14:01
147
134
Wed, Feb 23, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
5.00
0.00
0.00
5.00
363C037
5 MP miles at 8:27 pace on RHTM (13:56.16) at 12 noon.
Thu, Feb 24, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
4.00
0.00
4.00
364C038
4 miles at 8:00 pace per mile on RHTM (14:60.16) at 1230
Fri, Feb 25, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
1.00
0.00
0.00
0.00
1.00
365C039
1 mile at 9:00 pace on RHTM (15:61.16) at 1730.
Sat, Feb 26, 2011
Race:
20th Colchester Half Marathon (13.1 Miles) 01:53:26, Place overall: 226, Place in age division: 65
13.1 miles done at 8:37 pace per mile in 1:52:56 at 149 bpm AHR for 86% MHR. Thus done at midpoint of Half Marathon Lactate Threshold range.
The Official Results report the run being done at 8:40 pace per mile.
Once again, a massive PR for this course. It is a hilly course and thus the time is higher than what would be done on a flatter course. Check out the stats for the course. My 39th Run saw the course being run at 10:20 pace per mile. Run 185B014 sees it run at 9:07 pace per mile. Run Number 366C040 (TODAY) sees it done at 8:40 pace per mile.
Colchester Half Marathon Number
Date
Bib Number
Run Number
Time
Pace
Place
Percent
20th
2/26/2011
135
366C040
1:53:26
8:40
226/409
0.55
19th
2/27/2010
214
185B014
1:59:36
9:07
227/370
0.61
18th
2/28/2009
104
39
2:15:17
10:20
276/306
0.90
STRATEGY:
One: I planned to go for average pace of 8:30 per mile. At various points, I checked to ensure I was on track. I was. A hilly course, so at times off for 8:30 splits...to be expected. But the plan was to make up for lost time on the flats and down hills.
Two: Uphill Mantra: "Turn." Downhill Mantra: "Down." Flat Mantra: "Flat." Staying totally focused on the Race, the up and down portions, and pacing accordingly. I was always well aware of how I needed to run during the race. Management of pace essential for this course. From beginning (don't go out at 7:30 pace) to end.
Three: Segment the course into quarters. Four three milers and then a final 1.11 miles. Segmenting the course key strategy. Not constantly concerned with time/pace. I know what I am doing from a breathing standpoint. I do not need to check my watch frequently.
Four: Spoke to Saint Sebastian throughout the run. Why not? He knows I am interested in getting much better with my running.
Above is a link to the 20th Colchester Half Marathon Results.
Below are Partial Results. Full Results contain too much information for them to be included in this report due to space restrictions.
Find this page online at www.coolrunning.com/results/11/ct/Feb26_Colche_set1.shtml Colchester Half Marathon Colchester, CT, February 26, 2011 [Age Group Winners ] Overall
Results by: The Last Mile Race Mgt.
Colchester Half Marathon Colchester, CT USA 02/26/2011 - 10:00 AM Weather: Overcast - High 30's Results by: The Last Mile Race Mgt. www.thelastmileracing.com Timed with MyLaps Bib tag systems Phone: 860-456-4451 e-mail: timing@thelastmileracing.com ================================================================================================ ***** Official Half Marathon Results ***** ================================================================================================ The DIV Column is your place in your age group or division for Awards Place No. Name Time Pace S Div/Tot Div Sex/Tot Age City St ===== ===== =================== ======= ===== = ======== ===== ======== === ================== == 1 304 Phil Mitchell 1:14:43 5:43 M 1/37 M2029 1/267 23 Glastonbury CT 2 307 Marc Robaczynski 1:14:54 5:43 M 1/53 M3039 2/267 36 New Hartford CT 3 167 Chris Hague 1:17:34 5:56 M 2/37 M2029 3/267 22 New Haven CT 4 402 Chris Rosenberg 1:18:42 6:01 M 3/37 M2029 4/267 20 Old Saybrook CT 5 349 Chris Hamel 1:19:10 6:03 M 4/37 M2029 5/267 27 Suffield CT 6 328 Chris Buell 1:19:21 6:04 M 5/37 M2029 6/267 29 Belchertown MA 7 391 Brett Stoeffler 1:22:15 6:17 M 1/87 M4049 7/267 43 Tolland CT 8 137 Jon Dipippo 1:22:16 6:17 M 2/87 M4049 8/267 41 Brooklyn CT 9 159 Joe Grabicki 1:22:54 6:20 M 2/53 M3039 9/267 35 West Hartford CT 10 348 Patrick Byrne 1:23:40 6:24 M 6/37 M2029 10/267 26 Manchester CT
182 148 Robin Beauregard 1:49:15 8:21 F 8/39 F4049 28/141 44 Hebron CT
226 135 Patrick Kearney 1:53:26 8:40 M 65/87 M4049 185/267 48 Hamden CT
231 16 Clinton Tebbetts 1:53:59 8:43 M 67/87 M4049 189/267 41 Sea Bluff CT
405 86 Karleen Smat 3:01:26 13:51 F 38/39 F4049 138/141 44 Brunswick ME 406 217 Amy Aigamaua 3:08:42 14:25 F 31/32 F2029 139/141 22 Cambridge MA 407 422 Samantha Mastrobatt 3:09:29 14:28 F 32/32 F2029 140/141 23 W Hartford CT 408 99 Lauri Fauerbach Ada 3:10:47 14:34 F 39/39 F4049 141/141 40 Philadelphia PA 409 1 Ray Campbell 3:50:33 17:36 M 87/87 M4049 267/267 49 Glastonbury CT
Comments
From flatlander on Sun, Feb 27, 2011 at 18:36:27 from 75.214.186.218
Very nice, that is a solid performance. Good that you got so much data out of it.
From PRE on Sun, Feb 27, 2011 at 20:00:49 from 99.50.214.225
Flatlander,
Hi. The Colchester Half Marathon was my first race two years ago. After you mentioned this being a solid performance, I looked at the data again. You are right. The splits are totally appropriate and consistent throughout the race for the elevation gains.
I am actually amazed that I ran it in 1:53. But I did have a strategy in place that I was not going to deviate from. (My last race was in December and I had changed strategies at the beginning of the race - not the best results. I went out way too fast and it cost me.) So of the utmost importance was to take it easy early on and not go full throttle. And to attempt running the course at a reasonable pace given my current fitness level.
From Burt on Sun, Feb 27, 2011 at 20:55:55 from 72.223.90.79
Great job PRE. Tell me who Saint Sebastian is.
From PRE on Sun, Feb 27, 2011 at 23:05:11 from 99.50.214.225
I ran the Savin Rock, West Haven, CT, Half Marathon Course today at 8:10am. The actual Half Marathon is March 19th. There was 500 feet of elevation. So some hills. 12.97 done in 9:40 in 2:05:22 at 148 bpm at 85% MHR. From a HR perspective I will consider these MP miles (MP is 79-88% MHR). My last run was last Sunday.
So I only ran the 12.97 miles this week. My new work schedule is throwing me off a bit. So my current thinking is to run 6 milers Monday through Friday and a Long Run on Saturday. And it would be best to do the weekday runs in the morning...I will see how I do with that. For me, a bit difficult to get out there in the morning.
Looking at the splits below: way off from how well I did at Colchester. So I hope to do better during the actual race. We will see. A week off perhaps did not help matters.
Stonehenge x5 circuits at 1030am for 6.2 miles
at 9:06 pace per mile in 56:30 at 142
bpm AHR for 82% MHR.
I was trying to keep the splits at 9:15 pace plus/minus 15 seconds.I just monitored the average pace for the run
keeping it around 9:15 and watched
the pace decrease.Given ran the 13
miles yesterday, I wanted to take it easy today.Over the course of the next week, I will
progressively run at a faster pace.I
went with 9:15s today.Perhaps I will go for 9:00s tomorrow.
H Loop x3 and Stonehenge x 1 for two circuits. Ran the 1st 0.60 miles with Brandon at 10:30 pace and finished up the mile at 9:59 overall pace. Next two miles done at 9:07 pace and final 3 miles done at 8:45 pace.
Thus 6.22 miles done at 9:04 pace in 56:23 at 142 bpm AHR with this being 82% MHR. MP miles 79-88% MHR.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
0:09:59
1
60
88
9:59
125
2
0:09:05
1
106
54
9:05
140
3
0:09:08
1
82
197
9:08
143
4
0:08:45
1
211
136
8:45
148
5
0:08:44
1
214
178
8:44
149
6
0:08:45
1
57
82
8:46
152
7
0:01:54
0.22
52
47
8:38
154
Summary
0:56:23
6.22
782
782
9:04
143
Sun, Mar 13, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
12.44 miles this week as only ran Monday and Saturday.
I need to recommit to training. Week 4, 5, 6, 10 and 11 were lacking. Today begins week 12. Run daily this week is planned (maybe not Friday as race Saturday). Get up in morning and make the runs. Purchased alarm clock - USE IT!
Miles for Week 1-11.............. 41, 42, 29, 17, 25, 24, 41, 31, 37, 13, 13.
6.22 miles done at 8:51 pace per mile in 55:03 at 142 bpm AHR for 82% MHR. Thus MP (79-88% MHR) miles.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
0:09:03
1
0
24
9:03
126
2
0:08:46
1
82
63
8:46
141
3
0:08:45
1
22
33
8:45
145
4
0:08:50
1
11
16
8:50
147
5
0:08:53
1
22
8
8:53
148
6
0:08:44
1
0
28
8:44
149
7
0:02:01
0.22
0
0
9:09
153
Summary
0:55:03
6.22
137
172
8:51
143
Tue, Mar 15, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
6.22
0.00
0.00
6.22
372C046
Got out there this morning. Hope to keep this up. Got up at 5:30am. Gave me plenty of time to get out the door by 6:00am. Did the H oval x3 and Stonehenge x1 route for two circuits again as yesterday.
6.22 miles done at 8:52 pace per mile in 55:11 at 140 bpm AHR for MHR of 0.80. Thus MP (79-88%) miles...although in the low MHR range for the intensity. But not bad given the current plan to run 8:30s during the Marathon.
From flatlander on Wed, Mar 16, 2011 at 10:49:05 from 60.247.105.219
Good job, 8:30s are very achievable, just keep at it and you will be there in no time.
From PRE on Wed, Mar 16, 2011 at 21:55:24 from 99.50.214.225
Flatlander,
Thanks for that. My best for the Marathon is 9:18 average pace per mile. I would love 8:30 average pace per mile! And then the next goal would be 8:00 average pace per mile. May 1st we will see. I'll keep you posted.
From Burt on Thu, Mar 17, 2011 at 13:09:43 from 206.19.214.144
Go PRE!
From PRE on Thu, Mar 17, 2011 at 16:42:53 from 174.252.35.3
Got out there again
today.Good.Let’s see if I continue with this.At this poinjt, A.M. runs are best plan as
they get done.I plan to run
Friday.But not fast as race Saturday.
Stonehenge x5 circuits at 6am
for 6.23 at 9:05 pace per mile in 56:31 for 141 bpm AHR which is 0.81
MHR.Thus MP (79-88% MHR) miles at low
end intensity range.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
Max HR
1
0:09:19
1
12
14
9:19
125
134
2
0:08:57
1
15
12
8:57
137
143
3
0:09:04
1
31
19
9:04
141
147
4
0:09:03
1
15
21
9:03
146
150
5
0:09:06
1
0
8
9:06
148
154
6
0:08:59
1
13
14
9:00
149
153
7
0:02:01
0.23
0
0
8:51
151
157
Summary
0:56:31
6.23
86
88
9:04
141
157
Sat, Mar 19, 2011
Race:
Savin Rock Half Marathon (13.1 Miles) 01:53:12, Place overall: 119
I suspect I ran at 8:37 pace per mile or better.I forgot to turn the Garmin off.Thus the 14th lap has a 14:52 mile pace split at 155 bpm for 417 feet.The Garmin report states at 8:23 am I ran 13.08 miles at 8:40 pace per mile in 1:53:24 at 149 bpm AHR which is 0.86 MHR.Thus HMP Lactate Threshold miles (82-91%MHR)
at Midpoint intensity HR range.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
0:08:13
1
5
8
8:13
127
2
0:08:27
1
0
0
8:27
150
3
0:08:19
1
8
0
8:19
150
4
0:08:22
1
30
41
8:22
148
5
0:08:38
1
67
59
8:38
153
6
0:09:19
1
83
0
9:19
154
7
0:08:19
1
49
23
8:19
154
8
0:09:51
1
118
67
9:51
151
9
0:09:12
1
97
127
9:12
147
10
0:08:10
1
18
104
8:10
149
11
0:08:17
1
11
44
8:17
153
12
0:08:25
1
11
17
8:25
155
13
0:08:37
1
0
17
8:37
157
14
0:01:10
0.08
0
0
14:51
155
Summary
1:53:24
13.08
497
509
8:40
150
The Official Report states I
ran the race in 1:53:12.
119 244 Patrick Kearney 08:23:04
10:16:16 01:53:12 48 M 13.1M
Although this is probably off as well, I’ll accept
that as the case and this is 8:38 pace per mile.
These are the abbreviated
results for the Half Marathon I ran today in West Haven, CT.I came in 119/304 (39%).Very good!And the time is acceptable for the course elevation.Kevin Glick came in 131st
place.I do not know him.He is a Shoreline Shark.And he was a rabbit for me for the first 9.75
miles (although he did not know he was the rabbit).I fell in behind him early on and stayed with him for
the first six miles of the race, as he had a good pace and same turnover as
me.Lot of hills, so I walked at times
around miles 6-9 (some steep).But I was
always able to catch up to Kevin post walk.At 9.75, he seemed to slow down a bit and so I passed him.I beat him by 01:38!There
were also other key runners I paid attention to as a way to monitor my
progress.
This was a great
race.The hills were multiple, some
steep, and at some of the hills, head winds to go along with them.Also headwinds at the beach portion of the
route.Just a very interesting, challenging
race!
Margie was there
to see me finish the race and afterward we talked.
Savin Rock Half Marathon
Overall Race Results Report as of
3/19/2011
Divisions Include: 13.1M
Place Bib # Name Start Finish
Elapsed Age Gender City Team Name Division
1 1185 Timothy Milenkevich 08:23:41
09:39:47 01:16:06 29 M 13.1M
119 244 Patrick Kearney 08:23:04
10:16:16 01:53:12 48 M 13.1M
131 176 Kevin Glick 08:24:03 10:18:53
01:54:50 40 M 13.1M
304 1268 Patricia Axtmayer 08:23:04
11:38:00 03:14:56 59 F 13.1M
From flatlander on Mon, Mar 21, 2011 at 20:29:53 from 198.207.244.102
Good job, I think you said that is right about your goal marathon pace? I ran a half at my goal pace only a few months before I ran the full, so that must be very encouraging. Nice race, you are picking up speed quickly.
From Burt on Thu, Mar 31, 2011 at 21:02:35 from 206.19.214.144
AuntieEm runs by time.So will I!It is a good concept.
New plan is 3 weekday 75 minute runs.And a weekend Long Run.The
weekday runs will be 8.38 miles (8:57
pace) to 9.38 miles (8:00 pace).
I generally do six milers – at times less.But if I am supposed to be running 4-5 times
weekly, not making the runs for whatever excuse I come up with, then I am not
getting my miles in!So the 8-9 milers
should help with endurance.Tacking two
miles onto the 6 miles should not prove difficult.
Out with Stonehenge.Saint Barnabas Out and Backs in play.
This route Saint Barnabas Out and Back at 3:45pm.8.38 done in 1:15:02 at 8:57 pace per mile.146 bpm at 84% MHR.Thus MP mid point miles (79-88%).
Decided to do 8 easy miles as last run 6 days ago.Going for 9:30s
and splits in 9:14 to 9:22 overall pa
e except for last split done at 9:00
pace to simulate finishing kick.Again
running by time vs. miles.St.
Barnabas O/B route.
8 Easy (70-81%) done at 9:22
pace in 1:15:00 at 143 bpm for 82%
MHR.
Hilly Course.Windy.Decent race run at 90%
MHR.From an effort standpoint, I think
this is my best Half Marathon effort to date.I found my rabbits.One key
tactic is finding the rabbits to pace off of and to have them shield head
winds.
13.1 done at 8:29
pace per mile in 1:51:19 at 156 bpm
AHR for 90% MHR.HMP (82-91%), Lactate
threshold miles, and this at very high end HMP range!
OFFICIAL REPORT: States I did it at 8:33 pace per mile.
Place Div No. Last Name First Name Age Sex Div Time Pace
1 1 1 Tefera Demesse 28 M M2029 1:08:25 5:14
6 1 554 Dolan Michael 43 M M4049 1:17:30 5:55
272 68 558 Kearney
Patrick 48 M M4049 1:51:49 8:33
697 141 429 Kepics Mike 43 M M4049 3:15:46 14:57
698 80 637 Rybak Kaz S. 56 M M5059 3:26:56 15:48
Bib number 558. I came in 272 out of 698 (0.38).
I came in 68/141 (0.48) for my division.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
0:07:52
1
43
0
7:52
148
2
0:08:28
1
23
47
8:28
155
3
0:08:13
1
32
0
8:13
158
4
0:08:13
1
13
37
8:13
157
5
0:08:14
1
31
50
8:14
158
6
0:08:57
1
66
6
8:57
159
7
0:08:36
1
11
24
8:36
153
8
0:08:24
1
20
39
8:24
155
9
0:09:05
1
57
0
9:06
157
10
0:09:37
1
136
0
9:37
156
11
0:08:37
1
22
57
8:37
156
12
0:07:54
1
29
176
7:54
156
13
0:08:17
1
15
41
8:17
160
14
0:00:47
0.1
0
0
7:37
167
Summary
1:51:19
13.1
499
477
8:29
156
20.78 miles this week.
Comments
From allie on Sun, Apr 03, 2011 at 23:21:36 from 174.23.241.50
nice race, PRE! great results.
From PRE on Mon, Apr 04, 2011 at 18:58:41 from 99.50.214.225
Allie,
Thanks. And if you didn't see my remarks earlier on your blog page, Congratulations on your 5K PR of recent...you went Sub-18!
From Burt on Fri, Apr 08, 2011 at 15:03:02 from 206.19.214.144
I put in these 9.3 miles the day after a hard run Half
Marathon.
I do not usually run the day after a race.Splits were in the 9:22 – 9:52 range except for the 8th mile
split of 11:42.As result of that 8th mile split,
overall pace 9:49.
9.3 miles done at 9:49
average pace in 1:31:21 with AHR
being 150 for 86% MHR.Thus MP (79-88%
MHR) miles.
Again, like AuntieEm, I am running for time.I figured I would do a 90 minute run at
whatever pace.
Another new route – a great one actually.Hartford Turnpike-Skiff-Farmington Canal Bike
Route Trail-Out and Back (HT-S-FCBRT-OB). This Trail by the way is huge.And the perfect place for Long Runs.I suspect 20 milers could easily be done on
this trail.I will check it out on the
map.
And look at the splits below.Major Elevation!The Half Marathon yesterday saw 500 feet
elevation.This 9.3 miler sees 415 feet
of vert!Yes, I have confirmed these
will be considered Marathon Pace miles.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
0:09:52
1
61
0
9:52
132
2
0:09:32
1
32
150
9:32
138
3
0:09:48
1
56
15
9:48
149
4
0:09:22
1
45
22
9:22
154
5
0:09:41
1
23
27
9:42
155
6
0:09:25
1
39
13
9:25
157
7
0:09:23
1
10
85
9:23
158
8
0:11:41
1
134
6
11:41
158
9
0:09:51
1
16
69
9:51
154
10
0:02:42
0.3
0
18
8:57
159
Summary
1:31:21
9.3
415
405
9:49
151
Comments
From auntieem on Wed, Apr 06, 2011 at 20:38:43 from 67.182.149.104
Hey! good job on the 1/2! I think we have the same PR now? Today's miles are pretty tough after a race like yesterday - be careful!
Rocky Hill Out and Back at 12:15pm.5:03
miles done at 8:20 pace in 42:00 for
150 bpm AHR at 86% MHR.Thus MP miles
(79-88%).
Good amount of elevation.Serious headwind.Ran at high end
of MP HR intensity range.Last split at 7:43. I notice I am putting together close to 8:30s with splits that have 100 feet of elevation. Holds true here and I think from what I recall at Savin Rock Half Marathon done 4/3/11...I will have to check that record. But I believe I am getting better with the hills.
Canal Trail at 2:00pm
and 8.04 miles done at 8:33 pace per
mile in 1:08:49 being done at 146 bpm
AHR for 84% MHR intensity.Midrange MP
miles done (79-88% MHR).
Hills on this route.I had planned to do 9:30s for the first four miles and
then 8:30s (PMP) for the last four miles for an avg. pace of 9:00.I
noticed I was putting together 8:30s and decided to try to hold that pace for a
while…figured I would do the 8:30s up front for the first four and then
9:30s.When I went for a 9:30 fifth mile, I noticed the split was 8:45.So
I decided to attempt 8:30s for the
entire run.Mile 7 walked a bit bringing
the split to 10:00 and then ran
bringing to 9:32.The last mile (8) done in 8:07. I can do the pick-ups pretty well I notice. But these would be equivalent to the "early miles" of a Marathon...Sustaining the pace over the Marathon course needs to be achieved! Overall pace 8:33.
MARATHON IS ONE WEEK AWAY.
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
1
54
0
8:32
134
2
1
45
155
8:10
142
3
1
56
13
8:41
148
4
1
50
36
8:18
151
5
1
30
23
8:43
149
6
1
0
53
8:26
150
7
1
128
0
9:32
149
8
1
0
73
8:06
151
9
0.04
0
0
7:18
155
Summary
8.04
361
354
8:33
147
Comments
From auntieem on Mon, Apr 25, 2011 at 18:13:42 from 67.182.149.104
I think I like your approach to marathon training, seems very logical.
From flatlander on Tue, Apr 26, 2011 at 13:08:57 from 198.207.244.102
Nice run, way to hit the MP miles!
From Burt on Tue, Apr 26, 2011 at 18:52:05 from 206.19.214.144
3:54:20 is the Marathon Finishing Time for 8:57 pace overall.
Place: 405/1192 = 0.33
Sex Total: 307/717 = 0.42
Division Total: 89/195 = 0.45
The Cox Sports Marathon: Per Garmin: 26.2
done in 3:53:23 for overall pace of 8:54 per mile at 151 bpm AHR which is 87% of
MHR and thus at high end of MP range (79-88% MHR).
PREVIOUS
MARATHON PR: 4:03:42
CURRENT MARATHON PR: 3:54:20
I PR for the Marathon by 09:22!
And I go sub 4!
Strategy:
Fragment the 26.2 mile course into four six milers and then the
final 2.2.Focus on the 4 six
milers.The first six mile segment plan
is to go for 8:30s and then if
possible put together a couple 8:00s.Do not pay attention to mile 1-2.Take it easy…may be jam packed.You will get what you get for pace.Can do pick ups if necessary with little difficulty.
At Mile 6, overall pace is 8:27.
Revise Strategy: No longer think in terms of 4 six
milers.Get to Mile 13 and have a little
fun doing it.Each mile split, for Mile
7-13, bring overall pace down by 1 second (at the time, I was thinking a second
is not much at all.I did not know this
meant running 8:13s.I figured that out after the race.)Don’t overdo the effort.You’ll still have the second half to contend
with.And you want to avoid the
wall.
Why the change in strategy?: I want to stay focused on each
split to stay in the Race.I believe
this will prevent my mind from wandering.I am able to run Mile 7-13 at average pace of 8:20 (again figure this out after the race) and thus
bring overall pace at 13 mile mark to 8:23!
Okay, that was fun.And
I am surprised I did so well.My
immediate focus now will be Mile 14-15 and then Mile 16-18.For Mile 14-15, go for 8:30s.I averaged 8:38s.Mile
16-18…again, try for 8:30s.I averaged 8:52s.
I see my pace is getting slower.I am feeling this Marathon.I don’t have to tell you what it feels like
(the legs, the knees and calves) because you already know.My focus is now on Mile 19-20.Simply find your rabbits to pace off of and
have the wind shielded.Worry not about
pace.Simply get to mile 20.That is the immediate plan – the only plan.
Mile 19-20 sees 9:31 pace on
average.
Mile 14-20 sees the miles run at average of 8:59s.The Half Marathon overall pace is 8:23.The overall pace at Mile 20 is 8:36.This is respectable.Never have I
been at Mile 20 and doing this well.I
am running a good Marathon.
This body, these legs…8:30s
cannot happen at this point.Not even 9:00s really.To attempt 8:30s or 9:00s likely will be disastrous.
Mile 21-26…Strategy (I went into this race with
one strategy but I am learning that I continually have to arrive at other
strategies for making it through one race!)
Strategy: Six miles left: Go for 9:30s.This adds six
minutes to an 8:30 pace for the six
miles.That will work out to 15 seconds
added on to the overall pace per mile.I
can live with that…overall pace will go from 8:36
at 20 miles mark to 8:51 per mile at
26.2 miles.
I now have a total of two 3 milers left to run (Again: I
cannot think in terms of a six miler).For the first three miles…go for 9:30
pace (put together 10:10s on
average).
Second 3 miles: Again, go for 9:30s.I put together 9:38s
and did much better than the previous three miles.Not only did I run the last three miles
faster, I also had my HR being higher.And thus I closed out the Race well.
The Splits: Pleased with them.
Heart Rate: Indicates I applied myself to running this
race.
Garmin: the Elevation is clearly off.Miles 1-11 and Mile 13 shows elevation gain
of 28 feet.I am certain those miles had
more than 28 feet of elevation.
Mile 12 shows elevation gain of 231 feet.Garmin reports I ran that 12th
mile split in 8:21.I do not run miles with 231 feet of vert in 8:21.I currently do 100 feet of vertical over a mile course in 8:30.
Hills: I know how to run hills at this point by monitoring
breathing and keeping the HR at MP intensity while paying attention to foot
turnover.I don’t even have to look at
the watch to know the pace I am running at for the hills.And throughout the 26.2 miles, there were
hills at many points not shown by Garmin data.My guess would be at least 1,000 feet of elevation. I managed them well.
I ran this Marathon last year and may
check out the elevation from that race.
As can be seen, the last nine weeks are lacking from a
Mileage perspective.I ran 145 miles
during the last nine weeks averaging 16 miles per week.A Nine Week taper versus a two week taper!
So then how the PR?Not really sure about that…but the up front base, even though 10-18
weeks in the past, I believe had an impact.And the Half Marathon races in February, March and April as well.Those three Half Marathons all were hilly
courses.And then the other hill work
(“Hills are speed work in disguise.”) that I did during the training runs.Finally the strategy revisions throughout the
Marathon were key component.What must happen is focus must be
maintained!If I lose focus, I slow
down.I cannot simply go through the
motions.I must be in the race mentally.
Two Friends Visit: One took pictures and waved and said
Hello.Great pics by the way.The other ran portions of the race with
me.Robin ran Mile 14 – 16.5 and Mile 25
– 25.5 with me.She offered words of
encouragement.Robin, Thanks for running
with me.It was great running with you
during a Marathon. Robin and I have run many races together.Robin by the way is the one who started me
running.I ran my first race with
Robin.
The Family: We got to Rhode Island
on Saturday.The race was Sunday.We returned Monday – thus they get a day off
from school.This is the second time
they come to this Marathon (I ran it last year.).
This race result is of major importance.So much information can be obtained from
analyzing this race.I now have sound
plans for improving my running in the future and improving pace.I am confident that I will PR again this
year! I had ideas pre-race on where my future training should go. This race helps to confirm I am on the right track.
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
1
0
3
8:18
136
2
1
0
10
8:18
146
3
1
0
7
8:27
150
4
1
7
7
8:22
150
5
1
7
0
8:44
151
6
1
0
7
8:31
149
7
1
0
7
8:36
153
8
1
0
0
8:03
152
9
1
0
221
8:22
153
10
1
14
14
8:24
154
11
1
0
23
8:12
154
12
1
231
0
8:21
156
13
1
0
13
8:14
158
14
1
5
205
8:49
156
15
1
13
26
8:27
158
16
1
46
13
8:52
159
17
1
1
18
8:31
159
18
1
41
12
9:12
159
19
1
181
0
9:29
155
20
1
3
0
9:32
152
21
1
10
0
9:41
149
22
1
3
0
10:01
145
23
1
9
0
10:46
144
24
1
0
0
9:14
149
25
1
0
0
9:35
151
26
1
11
0
9:58
152
27
0.23
0
0
10:00
154
Summary
26.22
581
584
8:54
152
Comments
From flatlander on Wed, May 04, 2011 at 11:03:38 from 76.31.26.153
Congratulations! Really like your business-like approach, you got a great result and a great plan for going forward as well. Well done, sir.
From PRE on Thu, May 05, 2011 at 21:06:11 from 99.50.214.225
Flatlander,
Thanks. Looking forward to running again soon (took a little time off - figure I will run Saturday).
From allie on Thu, May 05, 2011 at 22:25:31 from 174.23.197.101
wow! 9:22 PR for the marathon is great. way to go, PRE. it was fun reading through your strategy and analysis of the race.
congrats!
From auntieem on Fri, May 06, 2011 at 10:18:40 from 67.182.149.104
Congratulations on your great marathon! I like your detail on the mental game; sounds very much like what I go through as I race. Enjoy your time off! I don't know why I say that; I never enjoy my time off.
From Scott Wesemann on Fri, May 06, 2011 at 15:43:16 from 66.239.250.209
Congrats on your race and your PR. That is awesome. I enjoyed the report.
From PRE on Fri, May 06, 2011 at 20:29:50 from 99.50.214.225
allie - Thanks. I was more focused during this race than past marathons.
AuntieEm - Thanks. The mental game. Those constant strategy revisions - nice to know I'm not the only one.
Scott - Thank you. Still thinking about an ultra...but that has got to be one tough run!!
From Burt on Fri, May 06, 2011 at 22:41:04 from 72.223.90.79
All right. I'm watching the Lakers/Dallas game. Go Mavs! So I have time to read your report. Congrats! Excellent time. All your hard work paid off.
From Predog on Thu, May 12, 2011 at 18:50:41 from 24.10.142.244
Nice job on the massive PR! I also really like the strategy of splitting it up into just a few larger segments instead of trying to remember mile splits for 26 miles. I usually do 5 mile splits, and shoot for even effort, anticipating difficult sections and attrition. It helps because it averages out hard and easy parts and allows you to enjoy the race rather than constantly worrying about stuff if you get behind by a couple of seconds. Good work, smart strategy. Hope you continue to improve.
Canal Trail: The HR monitor is not accurate today.The HR is much too consistent given the
terrain.It is probably a Lactate
Threshold run that was done today.But I
will record these miles as Marathon Pace miles versus LT.
8.77 miles done in 1:16:08
at 8:41 pace per mile with reportedly
140 bpm being AHR for 80% MHR.
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
1
12
10
8:48
130
2
1
56
28
8:54
140
3
1
64
93
8:42
140
4
1
52
83
8:48
140
5
1
63
0
8:45
141
6
1
0
53
8:30
141
7
1
27
50
8:31
141
8
1
127
31
9:03
145
9
0.77
0
48
7:48
148
Summary
8.77
401
396
8:40
140
Comments
From flatlander on Sun, May 15, 2011 at 16:47:19 from 76.31.26.153
Nice pacing and good acceleration at the end. You are getting faster.
From Burt on Mon, May 16, 2011 at 18:00:29 from 206.19.214.144
Do you feel recovered from the marathon?
From PRE on Mon, May 16, 2011 at 21:34:02 from 99.50.214.225
flatlander - Thanks. I hope to get much faster. Planning a few more races and will probably run the Hartford Marathon on October 15th.
Burt - Oh I have been recovered for a while...just not really getting out there until recently. I ran 7.77 on Sunday and 12.09 today...just have not gotten around to posting yet. And by the way, thought of you while running today. Please do not take this the wrong way. But I could have used a toilet. Was able to keep it together, but I remembered some of your past blogs referencing bm(s).
From Burt on Mon, May 16, 2011 at 22:19:10 from 72.223.90.79
How could I possibly take that the wrong way? That's awesome.
Re: above link: I notice that the "share" and "embed" feature on the Garmin site for this is deactivated...thus I will have to check back to see if link works.
Canal Trail at 11:30am: 7.77 miles done in 1:08:14 at 8:47 pace per mile with 140 bpm AHR and thus 80% MHR. ga is 70-81% MHR (Pfitz) and thus will consider these ga miles (easy is 830-900 pace per mcmillan based on 3:30: marathon). The last 4.77 miles could be considered MP miles given the HRs.
Re: above link: I notice that the "share" and "embed" feature on the
Garmin site for this is deactivated...thus I will have to check back to
see if link works.
l/ml is 74-84% MHR and 8:30-9:30 pace. This run done at the correct distance and intensity (and with hills).
Canal Trail at 2:45pm for 12.09 miles in 1:51:25 at 9:13 pace per mile with 136bpm for 78% MHR. I was planning to take it kind of easy today.
Have to say I am liking this route!
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
1
57
0
9:48
123
2
1
28
127
9:15
127
3
1
51
28
9:37
134
4
1
53
26
9:16
135
5
1
42
24
9:05
138
6
1
35
45
8:47
143
7
1
21
8
8:57
140
8
1
16
40
9:02
136
9
1
32
52
9:07
137
10
1
0
30
8:58
137
11
1
144
30
10:02
142
12
1
0
42
8:44
141
13
0.09
0
20
7:44
146
Summary
12.09
478
473
9:13
136
Comments
From flatlander on Tue, May 17, 2011 at 11:17:29 from 76.31.26.153
I like the looks of that run, too. What is your maximum heart rate?
From PRE on Sun, May 22, 2011 at 18:05:16 from 99.50.214.225
Hi flatlander,
My MHR is 174 bpm. This per the standard formula (actually now probably should be 172 bpm...but I'll stick with 174 bpm.) And it may be more - not sure. Never really tested it. But it actually might be fun to do that...Can I hit 180 or higher? Can I hit 185? If I can, I would have to fine tune the training run intensities.
And I can at times be about pushing the envelope...going for more. Maybe one day soon I will go for a PR mile and get that MHR beyond 174! Maybe run an easy 2-3 to gradually bring the HR up to about 140 and then go for the PR mile.
From flatlander on Mon, May 23, 2011 at 21:54:39 from 207.88.181.2
You might be surprised about how high it will go. I know that those tables are usually either high or low for particular individuals, they are just statistical averages.
Rocky Hill: 5.14 miles done in 46:29 at 9:03 pace per mile for at 136 bpm AHR for 78% MHR.GA (70-81% MHR) intensity.An Easy run and able to do the run during
lunch break.
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
1
93
0
9:23
132
2
1
0
81
8:54
133
3
1
60
0
9:16
140
4
1
38
46
9:12
138
5
1
34
80
8:32
141
6
0.14
0
25
8:27
144
Summary
5.14
225
231
9:02
137
Comments
From Burt on Mon, May 23, 2011 at 15:12:52 from 206.19.214.144
Lunch break? did you shower when you were done?
From PRE on Mon, May 23, 2011 at 19:26:47 from 99.50.214.225
Did I shower? I only ran at 78% MHR....................but yes I did.
From Burt on Mon, May 23, 2011 at 19:27:37 from 206.19.214.144
LOL! Sorry about the personal question.
From PRE on Mon, May 23, 2011 at 19:47:54 from 99.50.214.225
Are you kidding? Every time I hear from you, I have a big smile on my face as I read your comments.
Mon, May 23, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Comments
From PRE on Mon, May 23, 2011 at 19:57:14 from 99.50.214.225
BURT
From Burt on Thu, Jun 02, 2011 at 13:03:01 from 206.19.214.144
Is this a video? I can't watch it 'til I get home! Dang it!
3:51pm for 4.75
miles in 42:55 at 9:03 pace for 148
bpm at 85% MHR (MP 79-88%)
I did an Out to Hamden Hall and Back. HR intensity elevated
perhaps due to heat.End of run quickly
changed shirt and took Michael and Christian to baseball game for 5pm.I
recorded the game.
4:37pm and 4
miles done in 37:02 at 9:15 pace for
144 bpm at 83% MHR.Legion Field.
Midrange MP 79-88% MHR.Ran this during
baseball practice before the game.Very
hot during the run.HR Monitor effective
tool for monitoring intensity.Pace
alone does not tell the entire story.To
analyze quality of run by pace alone would be a mistake.Heat is an important variable to consider.
Canal Trail at 10:38am
and 13.21 done in 2:04:41 at 9:26 pace at 149 bpm for 86% MHR (MP 79-88%
MHR).
Hot. In the 80s.Planned a two hour run.Out and
Back.Benefit of Out and Backs are that
it makes if difficult to cut the run short!!Can almost be considered a LT run because the HR was above 153 bpm
(above 89% MHR) for 5 of the miles.
While I was running, I was going for 9:00s.Was going to
go faster second half.At 9:05 pace at the half.About 9:08
pace at 11.6 miles.Walked a bit (hill)
bringing the split to 12:12 (Okay…so
it was a kind of a big bit.) and this impacts overall pace by end of run.Was going for midpoint Long Run pace (8:30-9:30 pace).Again heat compromises pace.Again appreciating the heart rate
monitor.
Legion 0.35 mile Baseball Loops at 9:30 am for 4.34 miles in 43:26 at 10:01 pace with 140 bpm AHR at 80% MHR.
Recovery Run is 9:30-10:00
pace and <76%.Did High End Recovery
pace but at 80% MHR versus <76% MHR.Of note, ran on high grass…thus more difficult to run.Recovery run attempt thus is actually a
General Aerobic run.
Out to Rt 22 and Back at 6:10pm
for 6.49 in 1:03:46 at 9:50 pace at 137 bpm AHR for 79% MHR (GA
70-81%)
Again as Auntie Em : A Time Run versus a Miles Run.Much more enjoyable.And again – out and backs are the best as
they keep me honest – much more difficult to cut the run short (I have to get
back!)
Rocky Hill out and back at 3:15pm for 6.56 miles in 58:19 at
8:53 pace for 142 bpm AHR which is 82% MHR (GA 70-81% MHR)
I thought it was a Lactate Threshold run but it turned out
to be a GA run…I have got to pick up the pace.
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
1
105
0
9:27
137
2
1
25
103
8:30
138
3
1
7
71
8:56
139
4
1
0
0
9:02
142
5
1
99
57
9:04
145
6
1
98
25
9:00
148
7
0.56
0
69
7:36
150
Summary
6.56
334
325
8:53
142
Comments
From flatlander on Mon, Jun 06, 2011 at 23:30:57 from 76.31.26.153
Good job, was it hot on that run?
From PRE on Thu, Jun 09, 2011 at 14:04:05 from 99.50.214.225
Yes. It was a general aerobic run from a HR intensity perspective. I probably could have picked up the pace. I generally once in a while look at the splits while running, not the HR. I wait until after the run to look at HR. But how I am breathing is what drives the pace I do. I am not so much into running at particular paces. Rather if I hit a particular target HR intensity - then that makes the run successful. I guess for this run, I thought I was running harder than I was.
From Scott Wesemann on Thu, Jun 09, 2011 at 14:07:22 from 66.239.250.209
Rocky Hill- I like the sound of that. Is that trail or pavement? Nice workout PRE.
From Steam8 on Thu, Jun 09, 2011 at 14:07:59 from 166.70.55.77
Looks like a great run and good pace to me! Rocky Hill sounds fun to run!
From PRE on Thu, Jun 09, 2011 at 14:48:41 from 99.50.214.225
Hi Scott and Steam8.
Scott - I wish I came up with the name Rocky Hill. I probably should explain. Rocky Hill is the name of the town! It was run on pavement. On the streets of Rocky Hill. You must be happy. Dexter, Season Six is right around the corner.
Steam8 - I'll have to check your blog out. Talk to you soon. I have not been running high miles past couple months. Taking it easy. Just finished a 5/1/11 Marathon. My new 18 week training schedule begins next Monday for 10/15/11 Hartford Marathon. The weekly miles should be 44-52 miles...should be.
Fri, Jun 10, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
My planned 18 Week Training Schedule to begin next week. I have yet to accomplish putting in the scheduled miles over an 18 week course. I am thinking if I actually put in the miles, I can PR for the marathon by 15 minutes (3:39:20 goal).
Hartford Marathon
October 15, 2011
3:40
Date
Week #
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Total
06/13/11
1
10
gas
8
mp
7
rec
12
L
7
rec
44
06/20/11
2
10
gas
8
mp
7
rec
13
L
7
rec
45
06/27/11
3
10
gas
8
mp
7
rec
14
L
7
rec
46
07/04/11
4
10
gas
8
mp
7
rec
15
L
7
rec
47
07/11/11
5
10
gas
8
mp
7
rec
16
L
7
rec
48
07/18/11
6
10
gas
8
mp
7
rec
12
L
7
rec
44
07/25/11
7
10
gas
8
mp
7
rec
18
L
7
rec
50
08/01/11
8
10
gas
8
mp
7
rec
20
L
7
rec
52
08/08/11
9
10
gas
8
mp
7
rec
16
L
7
rec
48
08/15/11
10
10
gas
8
mp
7
rec
14
L
7
rec
46
08/22/11
11
10
gas
8
mp
7
rec
20
L
7
rec
52
08/29/11
12
10
gas
8
vo2m
7
rec
17
Race
7
rec
49
09/05/11
13
10
gas
8
vo2m
7
rec
18
L
7
rec
50
09/12/11
14
10
gas
8
vo2m
7
rec
17
Race
7
rec
49
09/19/11
15
10
gas
8
vo2m
7
rec
20
L
7
rec
52
09/26/11
16
7
gas
8
vo2m
5
rec
16
Race
5
rec
41
10/03/11
17
7
gas
8
vo2m
5
rec
12
L
32
10/10/11
18
7
gas
7
rec
5
rec
26
Race
45
-
-
-
Total
Training Miles:
840
Comments
From The Quiet Pirate on Sat, Jun 11, 2011 at 21:01:19 from 174.110.223.249
A man with a plan- your training log is ready to be filled with great runs!
Looking forward to reading about your training adventures.
From Burt on Tue, Jun 21, 2011 at 12:48:57 from 206.19.214.144
What does gas mean? I know what it means in my book, but not sure here.
From PRE on Thu, Jun 23, 2011 at 21:00:37 from 99.50.214.225
The Quiet Pirate - Thanks. Sorry took so long to respond. Forgot my password. So have some runs to enter.
Burt - Hope you and your family are doing well. gas - here - means "general aerobic speed" (which is running at about 81% MHR intensity with 10x100).
From The Quiet Pirate on Sat, Jun 25, 2011 at 21:59:42 from 174.110.223.249
did you forget your password again? 13 miles on your schedule today. How'd they go?
From PRE on Mon, Jun 27, 2011 at 17:06:20 from 99.50.214.225
The Quiet Pirate - Hi. Hope all is well. I visited your blog site. I'll stop back and write. I only ran a 5K on Saturday. The 13 I did on Sunday when I ran the Fairfleld Half Marathon. They went well - not the best pace but I did run at the highest end of the Lactate Threshold range so it was an honest effort.
scheduled 10 gas and ran 9.48 MP miles in 1:30:12 at 931 pace per mile with 152 bpm AHR
at 87% MHR (MP 79-88% MHR).High end MHR
intensity for the MP miles.
I figured I would do 9:00s.I was at 9:03
average pace at the half way point.At
end of run the average pace was 9:31.The last 6.5 miles was over MP HR intensity and
at high end of Lactate Threshold intensity.I got slower, heart worked harder, it got hotter.
12 Long scheduled.12.35
done in 2:08:49 at 10:26 pace per mile with 151 bpm at 87% MHR.
High end HR intensity for MP miles and yet 10:26 Avg. Pace.
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
1
59
0
9:26
135
2
1
34
149
9:11
141
3
1
51
12
9:43
150
4
1
52
28
9:46
153
5
1
46
21
9:54
154
6
1
23
38
10:08
156
7
1
39
22
11:24
153
8
1
17
61
10:43
151
9
1
62
17
10:01
159
10
1
0
80
10:45
155
11
1
137
21
14:02
147
12
1
18
59
10:09
156
13
0.35
0
22
10:10
159
Summary
12.35
539
530
10:26
151
Sun, Jun 19, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.03
0.00
0.00
0.00
7.03
6/19/11
Sunday
400C074
Out (route 22) and Back.
7.03 done in 1:09:21
at 9:52 pace per mile with 142 bpm at
82% MHR and GA run.A recovery run
(<76%) was scheduled.Recovery should
be 9:30-10:00 pace.Turned out to be a GA run (70-81%).Hot again.A good run and not too much over scheduled HR intensity.Had Gatorade.I ran the first 0.60 miles with Brandon
and he drank OJ from his Fuel Belt Thermous.
Week 1 of 18 Summary: Ran 29 of 44 scheduled.Missed 2 Runs of 5 scheduled.Those two runs were the Work day runs and I
did not run in the morning before work.
8:37 am ran 13.11
in 2:03:11 at 9:24 pace per mile at 158 bpm for 91% MHR.Not the best pace…but did run at the highest end
of Lactate Threshold range (LT 82-91%).Thus this was a quality effort for the Half Marathon.Hot.
From Tara on Mon, Jun 27, 2011 at 13:46:39 from 75.169.147.17
That's cool you can post your stats from your Garmin. Which one do you have? I just purchased the 405 and waiting to get it.
From allie on Mon, Jun 27, 2011 at 14:00:52 from 24.10.191.18
nice race, PRE!
From Scott Wesemann on Mon, Jun 27, 2011 at 17:15:33 from 66.239.250.209
Nice race PRE. I can't imagine racing in that heat.
From PRE on Mon, Jun 27, 2011 at 17:22:09 from 99.50.214.225
Tara - Hi. I have the Forerunner 305. I think your going to like your new watch and the features. One of the primary ways I judge my effort at this point is by monitoring my heart rate. For example, the run above shows a 9:24 pace per mile for this half marathon. I would have suspected I did not perform very well if not for the heart rate monitor. My last Marathon was done at 8:58 pace per mile. But the heart rate monitor shows I ran this half marathon at 91% Max Heart Rate! And so a decent race.
Allie - Thank you very much. I am very glad to see you running more. I hope you are feeling good about the running you are doing. Hoping you continue to heal.
From flatlander on Wed, Jun 29, 2011 at 12:40:30 from 198.207.244.102
Interesting that your last 2 miles were on the fast end. Good race, the heat really makes a difference.
From The Quiet Pirate on Sat, Jul 02, 2011 at 09:40:50 from 174.110.223.249
I've never thought about using the heart rate monitor that way. It sounds like a good way to judge your effort.
Nice Run!
From Burt on Sat, Jul 02, 2011 at 15:48:58 from 72.223.90.99
Good job PRE. I'm in no shape right now to run that fast.
From PRE on Wed, Jul 06, 2011 at 22:43:39 from 99.50.214.225
Scott Wesemann - I thought you raced in all kinds of weather!!! Hope your training for the upcoming Ultra is going well.
flatlander - thanks. Good point about the last two miles...Now I don't seem to recall if I stepped on the gas there - I did notice that the splits show more elevation loss than gain for the last two miles.
The Quiet Pirate - Thanks. I think I started using the Heart Rate monitor around the time I read "Advanced Marathoning" by Pfitz. I don't worry about pace anymore. I used to struggle with trying to figure out why my pace was so off at times (weather, hills, etc.) - so much easier looking at heart rate.)
Burt - Thank you Burt. You're in no shape right now to run that fast? I admire how well you do during your races. Hope you have no injuries. It seemed for a while there that many people on this site were getting injured.
An easy 5K after yesterday’s half marathon.Legion Mile Circuits at 515pm for 3.12 miles
in 30:07 at 9:40 pace per mile at 140
bpm for 80% MHR and thus a general aerobic run.
Hartford Turnpike Out and Back for 8.39 miles at 9:48am.Done in 1:22:15 at 9:49 pace per mile at 144 bpm for 83% MHR and
thus at Long Run HR intensity (74-84% MHR).
Ran harder today because needed to get a MP run in.Hartford Turnpike Out and Back at 1:00pm for 6.74 miles in 1:00:34 at 8:59
pace per mile at 149 bpm for 86% MHR and thus MP run (79-88% MHR)
Summary: Week One sees 29/44 miles done.2 MP runs including Long MP run and a GA
run.Week Two sees 17/45 miles
done.Did a 5K at Long run intensity and
did the Long run at HMP (Fairfield Half).Week Three sees 19/46 miles done.Did about 9/13 miles cutting the Long Run short by 4 miles.
Observation: I never ran on a work day during the past three
weeks!
Plan: Try to focus on running daily.Run at correct intensities.Get one solid week in at correct
mileage.Assess at end of week.If you do 40 mile weeks – acceptable.
3.22 done at 9:15am
in 29:58 for 9:19 pace per mile at
137 bpm for 79% MHR and thus GA run (70-81% MHR).Current plan is to run a half hour or an hour
daily and a Long run.Get consistent
with running!Make running daily a
natural routine.
Hartford
Turnpike Out and Back at 8:00pm.6.17 done in 58:26 at 9:29 pace per mile at 142 bpm which is 82% MHR and thus GA
run (70-81% MHR).I changed my hours at
work.;I was working Tuesday through
Friday 8:30am to 7:00pm.Now I am working Mon through Fri 8:30am to 5:00pm.I need to run more frequently.How long can you keep the streak going?
Hartford
Turnpike Out and Back.3.30 done in
32:38 for 9:54 pace per mile at 138
bpm and thus 79% MHR which is GA run (70-81% MHR).
Another run done.I
am staying with it. I am thinking run for a half hour on Monday, Wednesday and
Friday.Run an hour on Tues, and
Thursday.And for weekend – a Long for
Saturday and an hour for Sunday.
Was playing the do it tomorrow morning game.Knew I would not.So I decided to do half the run knowing there was a good chance I would do the scheduled hour run once I got out there.I did the hour run!
Hartford Turnpike Out and Back at 8:19pm for 6.19 miles in 1:00:47 for 9:49 pace per mile with 143 bpm and thus 82% MHR resulting in MP run (about MP midrange as MP is 79-88%).
The streak ends.Six day Streak ends Thursday as I did not run today.Traffic Jam.Home 6:45pm.Plus it was raining with thunder and lightning.So I did not do the 30 minute run tonight.I consider this a legitimate reason for missing the run.
Had 15 miles scheduled.Was difficult putting it in – decided to do a 2:00 run versus 2:15.The Out and Back as always forces me to put in the correct distance once I get to the half way point.I had my Camel Bak.Next week I am planning to do 2:15 for the Long.
Canal Trail Out and Back at 4:24pm.Did 11.74 miles in 2:00:42 for 10:17 pace per mile with 143 bpm at 82% MHR and thus Long Run (74-84% MHR) intensity.
Did this run earlier than usual and thus not as hot and HR reflects this.Hartford Turnpike Out and Back done at 9:13am.Did 6.16 miles in 59:41 at 9:41 pace per mile with 134 bpm for 77% MHR and thus Recovery Run Intensity (<76%).
x5 Local 0.60 Laps plus 0.18.Thus 3.18 miles done in 28:37 at 9:00 pace per mile with 145 bpm AHR and thus 83% MHR.Will consider this a MP (79-88% MHR) run.
I put in the 30 minute run.I was wondering if the Mon, Wed and Friday 5K along with the Tues, Thus and Sun 10K and the Long Run on Saturday was a good schedule.The three days of 5Ks is minimal mileage.So I thought about it.It is a good schedule for now.Here is why:
I am running daily.
I am not always running at a hard intensity.
I am maintaining a better fitness level by running daily versus running for three days and not running for four days over a week course.
I am getting in the two most important runs – a MP run and a Long Run with recovery or general aerobic runs (rest) between.
I am getting consistent with running (it is not a chore).
It is manageable.It is easy to get a half hour or hour run in there versus an 8 or ten miler.
Finally, and most interesting, is I ran 36.78 miles last week.The last time I ran that mileage, over a week course, was the week of February 7, 2011 – FIVE MONTHS AGO, when I ran 40.5 miles.And I got the 36.78 miles done with minimal effort – not too difficult to find the time to get the miles in when running daily.
So YES, for right now, the schedule should stay as is.
String together some solid weeks of decent daily runs and good weekly mileage (>35).
2:02:17 is 9:20 pace per mile for the Fairfield half
Martahon.
Comments
From auntieem on Mon, Jul 11, 2011 at 22:48:24 from 67.182.149.104
Sounds like workouts are going well. You are about the only other runner I know who measures heart rate. And it also looks like our heart rate zones are maybe similar? What's your next race?
From PRE on Mon, Jul 11, 2011 at 23:15:12 from 99.50.214.225
My next scheduled race is the New Haven Road Race (USA Men's and Women's 20K National Championship Race). It is September 5, 2011 (Labor Day). I won't win it - but I hope to PR!
I may run a smaller race before that...I prefer Halves and Full Marathons...but there are none local until September and October.
Oh by the way, flatlander uses a heart rate monitor also.
From flatlander on Tue, Jul 12, 2011 at 09:49:16 from 76.31.26.153
I use it because I want to know when I'm about to kick the bucket! Good running PRE.
I forgot to mention I ran the first 0.60 mile lap with
Christian yesterday at 8:48
pace.I forgot to mention that I saw
Margie (my sister) at around 10:00 am
during the Sunday run.
Today I ran the Hartford
Turnpike Out and Back at 5:19pm.6.28 miles done in 1:00:43 at 9:40
pace per mile with 138 bpm AHR and at 79% MHR.Thus a General Aerobic run (70-81% MHR).
……………………………………………………………………………………………
7/13/11
(Wednesday)
I missed the run today.Go for an hour tomorrow and attempt a decent pace.
………………………………………………………………………………………………
7/14/11
(Thursday)
I missed the run today.But I think I may put in a 90 minute run tomorrow to make up the missed
Wed and Thursday runs (30+60 minutes).
……………………………………………………………………………………………..
7/15/11
(Friday)
I did not run.Thus I
have missed a 30, 60 and 30 minute run.I have a plan to address this.
I thought I was putting in Easy miles.They turned out to be MP intensity miles and
at the high end MP intensity!I missed
the last three runs (30, 60 and 30 minute runs).So I ran long today.My 2:15
minute run scheduled for today will be done tomorrow.I plan to run 2:20
tomorrow for about 14 miles.Thus I will
hit 35 miles for the week.But I am planning
to take it easy to prevent injury.I
must do this as 35 miles weeks are a pretty decent jump in mileage compared to
weeks gone by (certainly higher than the standard ten percent weekly increase).
Today I ran the Canal Trail Out and Back at 11:15am.I ran 11.83 miles in 1:58:14
at 10:00 pace per mile with 148 bpm
being the AHR at 85% MHR.Thus MP run
(79-88% MHR).
As I was planning on running 2:20
for 14 miles, I decided to just keep pace at around 10 minutes per mile.I did this up front where usually I attempt
to keep the pace under 10 minute pace with the plan being likely will go slower
on the tail end.I still went slower on
the tail end.The AHR surprised me
though – only 79% MHR.Despite this,
the run was done at the proper intensity.I ran the Canal Trail Out and Back at 2:10pm.I ran 14.01 miles in 2:23:15 at 10:14
pace per mile with 137 bpm as AHR.Thus
done at Long Run Intensity (74-84% MHR) at the midpoint intensity for Long.
…………………………………………………………………………………………….
WEEK FIVE SUMMARY:
I was able to get in 35.30 miles this week!I did an 11.83 mile MP run on Saturday to
make up for the missed 12 miles of Wed through Friday.I did a 14.01 mile run the next day for the
Long Run.I ran 4/7 days.So I missed some days of running…but was able
to get in the mileage taking care to be safe and avoid injury.
……………………………………………………………………………………………..
Comments
From flatlander on Mon, Jul 18, 2011 at 13:59:56 from 198.207.244.102
Nice recovery, stay safe.
From Burt on Mon, Aug 01, 2011 at 15:30:31 from 206.19.214.144
Splits 9:06s.As last
Monday.Regarding my Long Canal Trail
Runs.A lot of the trail is shaded with
trees.Thus in 85 degree weather, the
Canal Trail should be chosen for Longs – makes a big difference.
This run today: Local Loops
done at 6:06pm.3.24 miles in
29:32 for 9:06 avg. pace at 141 bpm AHR which is 81% MHR (GA:70-81%)
Recovery Run. 10:30 pace out portion.Lot walking back portion.Heat Wave across USA. Temp in Hamden CT 103 degrees.Yet I saw Burt recently ran 9:00 splits in hot weather!
Hartford Turnpike O/B at 2:12pm for 5:06
miles in 56:59 for 11:16
avg. pace at 133 bpm AHR which is 76% MHR (Recovery <76%)
Another Recovery HR Intensity
Run.I ran these 3.04 miles while Brandon rode his bike along side (in front of) me.
Did local Loops.Then Brandon did some Math work and went swimming with
Christian.Done at 3:38pm.3.04 miles in
29:40 at 9:46 avg pace for 133 bpm AHR which is 76% MHR.
Week 6 Summary
Not a lot of mileage and I
missed three days – and I did not run Long.So I will have to reapply myself.Week 7-11 is Endurance and Lactate Threshold mesocycle.
The first three weeks of this 18 week schedule sees running done 8 days for 65 miles.The next three weeks sees running done over 14 days for 91 miles.This second 3 weeks is good improvement.Some regression Week 6 which sees only 17.47
miles run.So consider Week 6 a taper
type week and get back on track quickly!
Got up and did a morning
run!!!!!There is no way my AHR is 133
for this run.AHR 1st four
miles id as 128 bpm.Never.I would estimate 140 bpm across the entire
run.I am not sure what is going on with
the HR monitor.Is it accurate??Guess I’ll call this a Recovery run but feels
like a GA high end intensity run.Hartford Turnpike O/Broute at 5:47am.6.17 miles
done in 58:30 at 9:29 avg pace for 133
bpm AHR which is 76% MHR.(Recovery
<76%)
A GA run.Cool today.I need to increase foot turnover.Did this today.I think my
turnover is less than what it was.Go
for splits in 8 minute range (8:xx).It
is cool enough in the morning to do this.
I did the East Rock Loop (New Route) at 6:00am.3.48 miles done at 9:15 avg pace in 32:12 for 134 bpm AHR at 77% MHR (GA
70-81%)
Cool.Bringing the pace down – going faster.Focusing on quicker foot turnover.
Did the East Rock Loop at 6:08am.3.5 miles at 9:04 avg pace in 31:44 at 134 bpm AHR at 77% MHR (GA)
Week 7 Summary
Apparently did not reapply
myself.A 16.26 mile week…give it
another shot.BUT: Three early morning
runs – that is a major training change – a major accomplishment!
Another GA run: I will
continue to run thinking in terms of time – a 60 minute, a 90 minute run,
etc.But I will monitor HR while running
in an effort to run harder than GA intensity.
Did the Route 22 O/B at 5:51am.6.44 miles in
56:13 at 8:44 avg pace for 139 bpm AHR which is 80% MHR (GA 70-81%)
Went by HR.I am going back to monitoring pace once in a
while.I will check the HR post
run.I will work toward bringing the
pace to the 8:00 range…get to 8:40,
8:35, 8:30…the goal next run should be 8:40 pace.I need
to get out of GA intensity mode.
Did the
Route 22 O/B at 6:27 am for 6.46
miles in 56:48 at 8:48 pace per mile at
140 bpm AHR for 80% MHR (GA 70-81% MHR)
Brandon biked the first 0.60 miles with me.Hot.8:21 average pace for the first three miles. Gatorade
break at 3.11 miles.After that, splits
in the 9:20s range.Of
note, those splits have AHR being 152 bpm.A MP run from a HR intensity standpoint!!Good.I will run Long tomorrow.Then
back to going for 8:40 pace and then
faster.
Today was the Route 22 O/B at
11:17am for 7.04 miles in 1:02:39 at 8:54
avg pace for 148 bpm AHR which is 85% MHR (MP 79-88% MHR).Finally a run other than GA or Recovery.
Comments
From Burt on Sun, Aug 07, 2011 at 19:30:56 from 72.223.91.148
So do you consider my 9min. miles in the heat fast or slow? LOL!
Hey, thanks so much for the donation! It means a lot.
From PRE on Mon, Aug 08, 2011 at 19:42:31 from 99.50.214.225
Hi Burt,
Are you kidding??
Your nine minute miles in the heat are amazing - FAST!
You're welcome. Glad to see you're fund raising for an important cause. I'll be thinking about the two of you on 9/10/11.
From auntieem on Wed, Aug 10, 2011 at 23:23:46 from 67.182.149.104
Sounds good! I am impressed with your HR runs. Your pace for 134 is so FAST! I go so SLOW at that HR I can hardly stand it. I took a break from the HR training, and am now having to discipline myself to get back into that slow rhythm.
Cape Cod Blue Water – Tidewater – DD.24 seconds faster per mile than yesterday
(same route) and yet HR intensity remains same.A decent pace for the HR intensity.
6:25am for 7.48 miles at 8:54 pace in 1:06:38
at 137 bpm AHR for 79% MHR (GA 70-81% MHR)
Cape Cod Blue Water – Tidewater – DD.Took it easy today.81 degrees.Did not run in the morning – and temp is up.9:35
pace slowest this week and yet the HR intensity is the highest…and thus more
effort to run and likely due to the temp.
12:43pm for 7.58 miles at 9:35 pace per mile in 1:12:40 at 141 bpm AHR for 81% MHR (GA 70-81% MHR)
A MP Run at the MP Midpoint
HR intensity range.Did not run Long
today.
Saint Barnabas Out (via
Broadway) and Back (via Route 22) for 7.79 miles at 9:39 pace per mile in 1:15:07 at 145 bpm AHR for 83% MHR (MP 79-88%).
Week10 Summary:
I ran 36.68 miles this
week.
28.89 of those miles done in Cape Cod.
The past seven days sees runs
on five days – this is good.
Four weeks this year sees
miles being >36.68.
I am keeping up with early
morning runs…and I believe it is best to run in the morning.But it is hard getting up to do the runs at
times although getting easier.
The Cape Cod Bluewater – Tidewater – DD route done three times this week gets me
out of running six milers and into running about 8 milers.
Going forward, should run 75
minute runs in the mornings.
I ran hard for the first six miles.The first lap was done at 8:09 pace.Lap 3 at 8:31 pace and lap 5 at 8:40 pace.Remaining
laps in the 9:00s.
Route: Saint Barnabas Out and Back at 7:06pm.
Ran 7.71 miles in 1:09:13
at 8:59 pace for 145 bpm AHR and at
83% MHR and thus midpoint MP run (79-88% MHR).
A good run.Got out
of General Aerobic HR intensity territory.Into MP HR intensity territory.
After commenting on Allie’s 5K race, it got me thinking
about my Best Race Result and what that predicts for various distances.I have re-committed myself to improving my
results for various distances.
BEST EVENT
09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace)
PR: Mile 7:24
BEST EVENT
PREDICTS: Mile: at 6:39
Take off 0:45
PR: 12/13/09: 25th Annual Christopher Martins 5K at
24:31 (7:53 pace).
BEST EVENT
PREDICTS: 5K at 23:04 (7:25 pace).
Take off 1:27 (28 seconds per mile)
PR: 11/21/10: Turkey Trot (Wallingford) 5 Miles at 39:42 (7:56 pace).
BEST EVENT
PREDICTS: 5 Miles at 38:13 (7:38 pace)
Take off 1:29 (18 seconds per mile)
PR: 09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace).
PR: 09/27/09: Niantic Bay Half Marathon 1:46:54 (8:09
pace).
BEST EVENT
PREDICTS: Half Marathon at 1:46:35 (8:09 pace)
A good first mile at 7:39
pace.I was working on increasing
turnover and thought it was 8:30
pace.I noticed I was at 7:45 pace a half mile in.At that point, I decided to simply do mile
repeats.
The odd miles were fast and the even miles slow/rest.
Another good run.
The Saint Barnabas Out and Back route for 7.81 miles in
1:10:35 at 9:02 avg. pace for 144 bpm AHR and 83% MHR (MP 79-88% MHR).
Another Mindpoint MP HR intensity run.
Hurricane Irene ETA in CT is
tomorrow at 2am.
Comments
From flatlander on Mon, Aug 29, 2011 at 00:13:38 from 75.196.231.56
How did you do with the hurricane?
From PRE on Mon, Aug 29, 2011 at 13:01:27 from 174.252.58.78
Flantlander. Okay. No major damage and family safe. Hope you are doing well.
From Scott Wesemann on Mon, Aug 29, 2011 at 13:06:12 from 205.158.160.209
You're definitely getting faster. Keep up the training and you will hit all of your goals. What is your next race?
From PRE on Mon, Aug 29, 2011 at 14:06:31 from 174.252.58.78
Scott - Hi. Next race is Labor Day 20K in one week on Monday. I am considering going for 8:10 pace (planned pace for first half of upcoming marathon...then 9:00 pace for second half of the marathon). Part of me wants to PR for the course though...and 8:08 pace would do it. Hope you are doing well also.
From Burt on Tue, Aug 30, 2011 at 14:39:15 from 206.19.214.144
Very interesting. I'm sure you can obtain all those goals.
From PRE on Wed, Aug 31, 2011 at 22:40:37 from 99.50.214.225
Burt - Not sure if you're kidding. There are a lot of goals up there. But, to summarize:
My goal is to have a 560 rating across all distances. I am rated 530-560 for all distances. My best event is the 20K with a 560 rating and my weakest event is the 5K with a 530 rating.
The Marathon was my weakest event but on May 1, 2011, I PRd for the Marathon with a time of 3:54:20 from 4:03:42...a rating increase of 20 points with the current Marathon rating being 540.
I am capable of huge gains. Why? Simply put, I should be rated 560 across all distances because my best event is rated 560. Currently, I am running at below my fitness level if I score below a rating of 560.
Put another way: I can much more easily take 30 seconds off my 5K time than an elite who is running a 5K at what his best race predicts he should run the 5K at. That elite is already running at the top of his game.
Getting beyond 560 is what will be exceptionally difficult (for events below 20K).
Hope all is going well with you and your family.
From allie on Thu, Sep 01, 2011 at 12:00:58 from 24.10.191.18
glad to hear you are safe after the hurricane. i always like seeing the numbers you crunch. your training is looking good and i think you can hit your goals for sure.
Hurricane Irene hit CT today.I decided on a quick run to survey
damage.Power Out 5:45am.Trees
down.But no major damage in our area of
CT.Shoreline area gets hit harder.I ran at 12:41pm
for 1.32 miles in 11:14 at 8:29 pace per mile with AHR being 127 bpm and
thus a Recovery HR intensity run.
Tue, Aug 30, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Power back on. Lost power Sunday due to Hurricane Irene.
New Haven Road
Race (Monday, Labor Day, 9/5/11
at 8:40am.
12.44 miles done in 1:55:34
at 9:17 pace per mile (NHRR
Preliminary Race Report is 1:55:42
at 9:19 pace) with 152bpm being AHR
and thus Lactate Threshold Run at 87% MHR (LT 82-91% MHR).
Place 1161/2240 =, Division Place
127/200=
Stratton Faxon New Haven
20K - September 5, 2011
Place Div
Bib Last Name
First Name Age
Sex City
Div Time Nettime 10ksplit Pace
52 1 1934 Chisholm Chris 49 M Farmington
M4549 1:13:35 1:13:35 36:12 5:56
80 3
172 Vergara Felipe 47 M Brooklyn M4549 1:17:35 1:17:33 37:26 6:15
681 20 904 Beauregard Robin 45 F Hebron
F4549 1:44:52 1:44:25 49:42 8:27
1161 127 406 Kearney
Patrick 48 M Hamden M4549 1:55:45 1:55:42
56:24 9:19
2239 200 329 Mazza Eddie 47 M Rowayton M4549 3:20:11 3:18:17
1:34:22 16:07
2240
200 31 Caron Jeff 28 M Lexington M2029 3:26:46 3:26:46 34:35 16:39
Robin: After this race, I decided to not register for the
Hartford Marathon thinking I was totally unprepared for that race (scheduled
for 10/15/11).I was way off my time this year.I was 13:17
off my time from last year.So I
concluded my training was lacking.But I
saw your results and noticed you were 7:13
off your time from last year.I am not
sure what to make of this data.What are
your thoughts?
Regarding myself: after mile one, I decided to not go for a
PR.I was pretty much dragging for this
race.I may see how I do at the Niantic
Bay Half Marathon (September 25th) before I register for the
Hartford Marathon.But if this 20K was
my best effort – I surely do not see how I can do well at Hartford!I just PRd for the Marathon
on 5/1/11 with average pace
being 8:56!How then do I run this 20K at 9:19 pace per mile?
Some excuses: Bed 2am and up 6am.And I was thinking about Burt during this
run.And the second excuse – well I
don’t expect you to know what that is about…but Burt would know.When I think about Burt while running…well it
usually means I am in a particular state of distress.Hi Burt if you are reading this.
Trails of salt were running down the front of both my
legs.Usually when there is salt – it
collects on the head.Dehydrated?Shorts?
Stratton Faxon New Haven
5K - September 5, 2011
Place Div No. Last
Name First Name
Age Sex City
Div Time Nettime Pace
3210 100 4643 Fletcher Carol 53 F Wallingford
F5054 1:09:46 1:08:00 22:28
My sister took up walking and running.She has been on about five runs.She ran her first 5K!!!And an awesome time!I believe this 3.1 miles was the first time
since taking up running where she strung together 3.1 miles of solid
running.She is in the very early stages
of running and training.Her plans are
to run a Marathon one day.We left my house at 7am for the 8:40am New Haven Road Race.She ran the 5K and I ran the 20K.Margie you did a fantastic job!!!!!!!!
I fell at 4.25 miles while avoiding speeding van.Recovered quickly and resumed running.Fell on both hands, harder on left palm and
then right shoulder blade.Regarding
falling, I pretty much have it down now and believe I do it well.
I ran the Saint Barnabas Out and Back route at 1:11pm for 7.75 miles in 1:12:02 for 9:18
avg. pace.Done at 151 bpm which is 87%
MHR (MP 79-88% MHR).
Recovery is 10:05-10:35
per McMillan and <76% MHR per Pfitz.
I have not been running consistently.Not sure if I can run a decent marathon given
my inadequate training.
This run: the first six miles done at avg 9:56 pace per mile (splits 9:49-10:05)
at avg of 131 bpm which is 75% MHR…Thus ran the recovery portion at proper
intensity.
The 7th mile was the speed work and it felt good…the 6x100s
was the 7th mile split done in 8:59
at 148 bpm.
Total: 7 miles in 1:08:41
at 9:48 avg. pace per mile with 133
bpm being AHR at 76% MHR.
Yesterday I spoke to Bryan
about running Wednesdays for an hour at 9:00
pace.I figure if I have a running
partner, the run would get done.I
tested this today.The run turns out to
be midpoint Marathon Pace heart rate intensity range run (at least it was
today).I ran 6.73 miles in 1:00:09 at 8:56
pace per mile with AHR being 147 bpm which is 84% MHR.MP is 79-88% MHR.It was the Route 22 Out and Back route at 8:15am.Range of splits were 8:54 to 8:58.
************************************
12/27/10
through 5/1/11
18 weeks training for the 5/1/11 Marathon
Miles:
41- 42- 29 -17 -25 -24
41 -31 - 37 - 13 - 13
32 - 17- 21 - 18
13 - 13 – 31
These training miles resulted in PR of 3:54 from 4:03.
This is exceptional given the minimal mileage during the
last nine weeks of training.
5/2/11
through 6/12/11
6 weeks down time
Miles:
0 – 25 – 18 – 26 – 13 – 0
6/13/11
through 10/15/11
18 weeks training for the 10/15/11 Hartford Marathon
Miles:
29 – 17 – 18 – 37 – 36 – 18
16 – 30 – 0 – 37 – 17
8 – 20 – 7 – 14 (thus far; and in week 15 with today being
Thursday)
Marathon: The Ultimate Guide, Hal
Higdon
Advanced Marathoning, Pete Pfitzinger
The Competitive Runner’s Handbook, Bob Glover
Comments
From allie on Fri, Sep 23, 2011 at 01:54:18 from 166.70.161.17
nice run today, PRE. it's always nice to have a running partner.
Sun, Sep 25, 2011
Race:
Niantic Bay Half Marathon (13.11 Miles) 01:57:49, Place overall: 243, Place in age division: 50
I ran these 13.1 miles in 1:57:49 at 8:59
pace per mile with AHR being 156 bpm which is 90% MHR and thus Lactate
Threshold (HMP) miles with LT being 82-91% MHR! Overall Place : 243/509=0.48. Division Place : 50/72=0.69
Thus I ran these miles at the correct intensity and at the
very high end of the LT HR intensity range…yet 8:59
pace per mile when my PR pace is 8:09
per mile for the Half Marathon distance.
So…………I am not running at my best and I should recommit to
training.
What excuses could I come up with? The heat: Nope.Got hot later in the race and I was not
performing early on.
The plan was to do an 8:30,
8:20, 8:10
and then 8:00 x three repeats and then
the 13th mile at 8:00
pace.I did not accomplish that.And it was evident early on that I would
not.
Future races should be put on hold.
I should get back to basics.
My goal now should be to work toward doing well at the
Colchester Half Marathon held the last week of February.There are plenty of weeks to prepare for that
race.All other races should be shelved
for now.
I had put off registering for the Hartford Marathon (held in
October) with the plan being to see how I did at this race.
Am I unhappy with this race result?Not at all.The Heart Rate reflects I ran and applied myself to this race.It was an honest effort.In fact, the data obtained is being used to
make appropriate changes to the running plan.The current plan is to improve on my Fitness Level…and then race.
50975/75F3039 3:16:5915:02 Andrea Herrmann34 F259 Warwick RI
9/25/2011 12:28PM
Comments
From allie on Mon, Sep 26, 2011 at 23:44:19 from 24.10.191.18
nice job, PRE. you are always so in-tune with your body and your training. you approach running with a great attitude -- it's definitely a process, and i think you are very good at working through that process and discovering what works/doesn't work for you. what i like most is your ability to set solid goals but also remain flexible and willing to adjust when you feel that is needed. it's not always an easy thing to do to be patient in this sport, but it definitely requires time and patience. i know you will get to where you want to be. the colchester half sounds great -- good luck with your preparations for that over the next few months.
From PRE on Tue, Sep 27, 2011 at 20:41:31 from 99.50.214.225
Allie,
Hello. Thank you. I agree - running is a process. A journey. A learning experience. There are so many variables to consider. The running is fun. The PRs are great. But to me, planning and coming up with strategies for getting better...implementing them and actually improving performance as a result...well that's a lot of fun also!
I am in my Junior year...meaning in my third year of running. You might imagine I have big plans for my Senior year. Qualify for Boston? Well That would be a goal...but I have to work on getting my miles to the 7:xx range first (because I do not think I would be able to put together consistent 8:00s throughout the entire Marathon). But I do believe I remember reading one of your Race reports where you put together what I thought were amazingly consistent splits for the Marathon! I mean I think I remember all the splits were within a 26 second range.
I just looked at your TOU splits again...those were very consistent also...maybe like around a 34 second spread with the first 20 miles having the splits within a 12 second range. I am sure the great majority of runners do not put together such consistent splits!!!
I ran with Bryan
today.It rained throughout the run and
heavier toward the end.Great knowing he
was willing to run in the rain!We have standing
Wednesday commitment.I am looking
forward to next Wednesday.
The Canal Trail Out and Back at 5:56pm for 6.31 miles at 10:10
pace in 1:04:14 for 134 bpm AHR and
at 77% MHR.A Recovery run (<76% MHR).
The Canal Trail Out and Back at 10:35am for 12.02 miles at 9:19
pace per mile in 1:52:02 for 142 bpm
at 82% MHR.
A very accurate Long Run with regard to pace and Heart Rate
Intensity.
Long Run pace range is 9:05 to
10:05.
Long Run HR Intensity Range is 74-84 % MHR.
The first five miles were at 9:31
to 9:50 pace with a 19 second spread across splits.
Mile 6 done at 9:24
pace.
Mile 7-11 done at 8:53-9:15
pace with a 22 second spread across the splits.
Mile 12 done at 8:35
pace.
The first six miles done at 9:39
avg. pace per mile.
The last six miles done at 8:59
avg. pace per mile.
I negative split the run and ran the run in the precise way
Longs should be run.Go toward the slow
end for the first half and do the next half at the faster pace.
It is amazing how much energy is conserved running in this
way.
Of note, in addition to negative splitting the run - the splits across the 12 miles were highly consistent!
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
1
68
6
9:50
129
2
1
38
141
9:39
130
3
1
71
26
9:50
139
4
1
35
28
9:43
138
5
1
58
22
9:31
141
6
1
6
35
9:24
143
7
1
17
4
8:59
146
8
1
25
50
8:56
146
9
1
30
51
8:53
147
10
1
56
42
9:15
148
11
1
100
74
9:14
152
12
1
8
46
8:35
152
13
0.02
0
0
9:28
159
Summary
12.02
511
525
9:19
142
Comments
From allie on Sat, Oct 01, 2011 at 18:07:20 from 24.10.191.18
excellent run, PRE! nice negative split and great mileage for the day.
Sun, Oct 02, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Mon.
Tues
Wed.
Thurs
Fri
Sat
Sun
TOTAL
8 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest)
6 @ 10:00
7 @ 8:45 (10 x 100)
4 @ 10:00
12 (4 @ 9:00 and 8 @ 8:35)
37
8 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest)
6 @ 10:00
8 @ 8:45 (10 x 100)
5 @ 10:00
14 (7 @ 10:00 and 7 @ 9:00)
41
10 @ 8:45
(3 x 1600 @ 8:20 with 3:00 rest)
6 @ 10:00
9 @ 8:45 (10 x 100)
5 @ 10:00
15 (5 @ 10:00 and 10 @ 8:35)
45
7 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest)
6 @ 10:00
6 @ 8:45 (10 x 100)
4 @ 10:00
12 (6 @ 10:00 and 6 @ 9:00)
35
Goals:
Identify what your HMP tempo pace is for Lactate Threshold
runs (warm up and cool down runs with 4-6 miles at Lactate ThresholdHalf Marathon Pace in middle) after these
four weeks of training.
Sub 8:00 pace
repeats
5K or 5 Mile Races at sub 8:00
pace this Fall.
Comments
From flatlander on Sun, Oct 02, 2011 at 18:13:37 from 75.220.242.19
Looks interesting, will be watching to see how it goes.
Below Paces based on 1:46:54 Half Marathon at 8:09 pace/mile.
Marathon Pace is 8:35/mile
at 79-88% MHR.
LT is 7:48-8:09
pace/mile (12k – Half Marathon Pace) at 82-91% MHR.
General Aerobic (Easy) is 9:05-9:35
pace/mile at 70-81% MHR.
Recovery is 10:05-10:35
pace/mile at <76% MHR.
Scheduled:
8 miles at 8:45 (3
x 1600 at 8:20 with 3:00 Rest).
Done: At 5:39 am -
the Broadway Out and Back Route.
7.04 miles at 8:39
pace per mile in 1:00:56 at 147 bpm
on avg for avg 84% MHR.
I did a 2.01 mile warm up at 8:31
pace (4 seconds faster than Marathon Pace).I was going for 8:45s.
Then the 3 x 1600s with 3:00
Recovery were done.
The 1600s (split 2, 4, and 6 above) were done at 8:00 pace/mile.They were done at 155 bpm on avg. for 89% MHR.This is at the high end of Lactate Threshold
MHR intensity.
The 3:00 Recovery
periods were done within Recovery pace range (10:04,
10:27, 10:11).
The 10 minute cool down done at General Aerobic pace (split
8 for 1.07 miles at 9:27)
A Great workout!
Question:
What would be the best pace for the Warm Up portion? Marathon Pace seems kind of hard and I am wondering if I can do the 3 x 1600s at a quicker pace if the Warm Up portion is slower than Marathon Pace. The question: how much slower?
I believe the 3:00
rest portions are okay at Recovery Pace.
I suspect the cool down is okay to do at General Aerobic
pace.
I ran with Bryan
again today.The Canal Trail done at 6:04pm for 6.48 miles in 1:03:08 @ 9:45
pace per mile @ 136 bpm with this being 78% MHR.Thus a Recovery run for the most part
(>76% MHR).
The first two miles were General Aerobic miles (9:05-9:35/mile at 70-81% MHR) with the splits
being 9:13 and 9:38 at 140 bpm for 80% MHR.
Then 4.48 Recovery miles (10:05-10:35/mile
at <76% MHR) with the splits being 9:54,
9:51, 9:55
and 10:06 with 0.48 at 9:26/mile at 134 bpm for 77% MHR.
This is appropriate and works out well as I learned today
that Recovery runs should be done for 15-45 minutes (McMillan).The 4.48 Recovery miles were done in 44 change.
Comments
From auntieem on Thu, Oct 06, 2011 at 00:06:31 from 67.182.149.104
Sounds like things are going well!
From PRE on Thu, Oct 06, 2011 at 07:20:33 from 99.50.214.225
Auntie Em,
Hi. Things are going pretty well. I am back on track and determined to run as scheduled and at the correct intensities.
Hope you and your family are doing well.
From flatlander on Thu, Oct 06, 2011 at 13:43:31 from 198.207.244.102
Speed: Strides: teach legs turnover quickly, 50-200m with 30-90 seconds Rest, Longer Recovery allows put more effort into each stride which helps to develop speed, Pace is 800m to mile race pace (race pace mile is 6:39 - McMillan - based on 8:09 pace Half Marathon), will improve finishing kick, Run fast 15-25 seconds. Jog easily 30-90 seconds.
Scheduled: 7 at 8:45/mi
(10 x 100 at 6:39 with 1:00 rest)
Ran a 6:02am the
Route 22 Out and Back Route.I ran 6.47 miles at 8:53 pace per mile in 57:30 for 142 bpm at 82% MHR.
Active: 47:30 for 5.52 miles, Rest: 10:00 for 0.95 miles.
The First Mile of the Warm-Up: I ran that at about 9:04 and by mile two the avg pace for the two
miles at 8:49.And this is the norm for me.The first mile slow, off, breathing not
on…but by mile 2…I am on track and the breathing is perfect with my having the
ability to run many miles after that, and quickly…but that first mile; it is
like I have to get used to running each time.
NOTE: where I normally do not do warm-ups prior to any race,
I should definitely do warm-ups prior to 5K and 5 Mile races as this will not
compromise the race itself in any way and would allow me to run that first mile
up front at quicker pace.
The Warm-Up: I warmed up with a 4.01 mile run at 8:45/mile in 35:05 at 136 bpm at
78% MHR.8.45 mile is 10 seconds slower
than MP (8:35/mi at 79-88% MHR) and
20-50 seconds faster than General Aerobic (9:05-9:35/mi.
at 70-81% MHR). Although I ran these four miles much faster than GA pace, the
HR intensity remained within GA range.The cooler weather is helping me to run faster.I ran in sweat pants and a long sleeve shirt
with a jacket today.Tuesday this week
saw me running for the first time this Fall with a jacket.
The 100m Strides:I
did 4 within my goal range of 6:39/mi or better at 6:03-6:32/mi, 3 in the
6:41-6:43/mi range (off goal 2-4 seconds) and 3 in 6:49-6:56 (off goal by 10-17
seconds).This is GOOD.I was not sure how the repeats would look and
suspected that I would be running at like 7:00/mi
pace.
Initially for the strides, I kept looking at my watch to
find out when the rest period was due.Then I got the idea to count the steps during one of the repeats.Now I know…36 Right steps for each repeat. This
saved me a lot of time and allowed me to focus on running versus looking at a
watch!
The Rest periods: 4 at 10:01-10:28/mi.Six at 10:36-10:56/mi.
Boy I love these Rest periods!!!
The Cool Down: 0.89 miles at General Aerobic pace for
9:18/mi in 8:18 at 150 bpm.
The Run Scheduled For Tomorrow: A 4 Miler at 10:05 – 10:35/mile (Recovery).Let me tell you…I am going to enjoy that
relaxing run.
Stonehenge Route
for four 1.25 mile loops at 11:53am
for 5.01 miles done.
I ran the first loop for 1.25 miles with Christian at 10:19/mi.As a Recovery run (10:05-10:35/mi
at <76% MHR) planned, I planned running 10:00/miles.I ran 5.01 miles at 9:52/mi in 49:26 at 132 bpm for 76% MHR.Mile 2-5 were 9:45s
on average versus 10:05-10:35/mi.Despite this, remained in the proper Recovery
HR intensity range.
Comments
From flatlander on Sat, Oct 08, 2011 at 16:54:46 from 76.31.26.153
Can you explain the code at the beginning of your entry again? Today's says 448C122.
From PRE on Sat, Oct 08, 2011 at 17:36:21 from 99.50.214.225
Flatlander -
Hi.
I do not think I ever explained that. But 448C122 means:
First Off: Apologies for all the typing of late.I am attempting to arrive at what paces I
should run particular types of runs at.This requires typing information related to various types of runs, what
they are, how they should be run, how I run them, etc.
Did: At 8:19am
10.01 miles done at 8:50/mi in 1:28:28 with AHR being 142 bpm at 82% MHR (GA 9:05 -9:35/mi
at 70-81% MHR and MP 8:35/mi at 79-88% MHR).
The First Four Miles : done at 9:07/mi with AHR being 132
bpm (76% MHR).Thus General Aerobic
(Easy) miles from Pace perspective and Recovery miles from HR intensity
standpoint.
The Second Four Miles: Going for Marathon Pace (8:35/mi) miles.I did the second four miles at avg of 8:27/mi
with AHR being 151 (87% MHR).These
miles done at 8 seconds faster than MP.I
remained within MP HR intensity range (79-88% MHR).
Conclusion: It is safe to say that MP is 8:35.Mind you, I
am not saying that I can run the Marathon @ 8:35/mi.But with proper training, I should be able to do that.I will periodically do Longs with the later
portions of the Long run at Marathon Pace.Or sandwich them between a warm-up and cool-down like today.But it is best to do them at the end of the
Long Run versus being sandwiched (McMillan).Technically…a true MP run should be at 6-10 miles plus for the Marathon
Pace portion…I will work for that.Considering for week three (today ends week one), on Sunday, doing the
last 6 @ 8:35/mi.I do not think I can jump to doing the last
ten miles at MP (which is what I have scheduled).
The Final Two Miles: Done at 9:05/mi.
Current Goals for the first two weeks (just completed week
one): Doing my runs as scheduled…not missing any.Doing the correct types of runs at correct
intensities.Identifying what my current
paces should be for the various types of runs.Identifying what my current VDOT score is.
The Below VDOT score and paces for the various types of runs
are based on 8:09/mi Half Marathon at 1:46:54 which is my PR.Admittedly I ran that PR Half Marathon two
years ago.But I am not ready to give up
my 42 VDOT Score.
So I will analyze my runs!Do the below paces still apply?I
believe they do.
I had good showings for the Colchester Half Marathon in
February (PR course at 8:37/mi with 766 feet elev gain), Savin Rock Half
Marathon in March (8:40/mi, 500 feet elev gain), and even the Danbury Half
Marathon in April (8:30mi, 500 feet elev gain), May saw a PR for the Marathon
with 8:56/mi pace.
The performances were that were not exceptional were June
through Sept.Niantic Bay for example was
8:59/mi pace with 366 feet of elevation…22 seconds off per mile from Colchester and less
elevation than Colchester by 400 feet……….but not too far off.Anyone see where I am going with this…I am
determined to retain my VDOT of 42 (or at least work toward quickly getting
that back).But I cannot say that it is
42 with certainty.I must prove it!And thus I have been looking closely at my
runs during the past week and plan to do the same during Week 2.
VDOT is 42
Recovery is 10:05-10:35/mi
at <76% MHR.
General Aerobic (Easy) is 9:05-9:35/mi
at 70-81% MHR.
Long is 9:05-10:05/mi
at 74-84% MHR.
Marathon Pace is 8:35/mi
at 79-88% MHR.
Tempo Pace (Lactate Threshold) is 7:48-8:09/mi at 82-91% MHR.
VO2M is 7:25/mi
at 93-95% MHR.
Cruise Intervals is 7:38-7:48/mi.
Steady State Runs at 8:09-8:23/mi.
At this point, looking at the past week of runs, I have
confirmed that Recovery, General Aerobic, Long and Marathon Pace runs with the
paces and HR intensities identified above are in fact accurate.These runs should be done at the above paces.
Next Tuesday I will work on clarifying Tempo Pace.Instead of doing 8 @ 8:45 (3x1600 at 8:20/mile
as scheduled, I am planning a Tempo (Lactate Threshold) run for 8 (4 at Lactate
Threshold pace of 7:48-8:09).
The 2 mile warm-up can be done at General Aerobic (Easy)
pace (McMillan).I had a question
Tuesday related to Warm-Up paces prior to doing the 3x1600s.I had warmed up with two 8:31 miles (4 seconds faster than MP) and thought that may
have been too fast.The 3x1600s will be
done faster with an Easy Warm-Up.
Regarding the 3x1600s at 8:20/mile
scheduled for Tuesdays this should be amended.I should attempt the 8 @ 9:05-9:35
(3x1600 at 7:38-7:48/mi which is
Cruise Interval pace identified above).
Next Thursday calls for 8 @ 8:45
(10x100 at 6:39).Change 8:45 to 9:05-9:35
pace…General Aerobic.Or do a harder
workout next Thursday and do Saturday 5 @ 10:05-10:35/mi
(recovery) with 10x100 at 6:39/mi.Not sure yet.But Sunday is Long and not MP Long so the 10x100s should not compromise
the Long run the following day.
If you read this far, I warned you…I am figuring this out as
I go.So again, forgive the excess
typing.
Comments
From Burt on Mon, Oct 10, 2011 at 16:45:39 from 68.14.209.26
I read the whole thing. Whew! I forgive you.
From auntieem on Tue, Oct 11, 2011 at 10:29:04 from 67.182.149.104
Wow! Maybe you should be a coach!
From PRE on Tue, Oct 11, 2011 at 20:34:26 from 99.50.214.225
Burt,
Hi. You are to be commended. You got through all that? I realize probably way too much information. Using this as a Blog...but also kind of a journal...such that probably much of the information is only of interest to me (and not very interesting to others perhaps).
Auntie Em,
Hi. I will have to check out your Marathon "plus 5" report. I stopped by your page recently. I had no idea you were training for an Ultra. A 50 miler!!! Really looking forward to 2016 and am wondering what kind of time he will run the Moon Mile in.
Mon, Oct 10, 2011
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Type of Run
Mile Pace
Race Pace
MHR %
Notes
Speed
Strides
6:00-6:39
Mile
?
Teach Legs to turnover quickly.
50-200m.Run fast 15-25 seconds.Jog easily 30-90 seconds.30-90 seconds recovery.Longer recovery allows you to put more
effort into each stride which helps to develop speed.Pace is 800m-1 mile race pace (mile 6:39).
Done at the end of a General Aerobic or Recovery run.Will improve finishing kick.(Glover: Short Intervals for Speed and
Power)
Stam
VO2M
7:25
5K
93-95% MHR
Repeats at 5K Pace.6x800s or 3x1600s.Done in 600-1600m at 5K race pace.
Stam
Cruise Inter
7:38-7:48
8K-12K
?
Cruise Intervals.3-8 minutes.Recovery Jogs are 0:30-2:00. (Glover pg.
93: Run lnger interval distances to prepare for longer races and shorter ones
for shorter races.Miles for
Marathon.Long Intervals: Strength,
Endurance, Stamina for holding race pace.1600s develop the ability to hold a strong pace over a significant
distance.
Stam
Tempo (LT)
7:48-8:09
12K-HM
82-91% MHR
To increase stamina.Will improve your running tempo.15-30 minutes long.85-90% max HR (McMillan).Require a warm-up.Slightly more intense than steady state
runs.(Steve Douglas: 20-30
minutes.Short tempo runs.#96: Purpose of Tempo Runs is to learn to
focus during the miles to stay on Pace)
Stam
Steady State
8:09-8:23
HM-30K
83-87% MHR (McM)
25 minutes to 1:15.HR 83-87% (McMillan).Require a Warm-up.Begin with a 10-20 minute run at an Easy
Pace.
Endur
MP
8:35
MP
79-88% MHR
MP
Runs.Fast Finish Long Runs.(MARATHON PREDICTOR per McMillan) Every 2-3
weeks.If you can build to doing 13-15
miles at your marathon goal pace without excess effort, then you can be very
confident that you will reach your marathon goal time.(Steven Douglas: Long runs with most miles
at MP.Long Tempo runs.40-80 minutes or 6-10 miles @ 8:35/mi.(Scott Douglas, McMillan, Pete Pfitzinger:
Improve your Fatigue resistance.Done
at the end of Long Runs or sandwiched between a warm-up and cool-down.
Practicing your goal race pace and most effective when done at the end of a
long run.Gets you used to running
your goal pace when tired.
Endur
GA (Easy)
9:05-9:35
MP + 0:30-1:00
70-81% MHR
Easy
runs.MP + 0:30-1:00.15 minutes to 90 minutes.Majority of your training are Easy
Runs.Don't run them too fast.HR 75% max per McMillan and can reach
80-85% maximum near end of run.
Endur
Long
9:05-10:05
MP + 0:30-1:30
74-84% MHR
Time on your feet.Improves endurance.1.5 hours to 3.5 hours.HR around 70% maximum.Pfitz has long identifed as 10-20% slower
than MP which is 9:26-10:17.Mcmillan
says 17% slower than MP first half and 6% sloweer than MP second half.McMillan is more accurate.Design courses to simulate the Marathon you
are training for.
Endur
Recovery
10:05-10:35
MP + 1:30-2:00
<76% MHR
A slow jog.A relaxed pace.HR below 65% (McMillan).15-45 minutes.You must run this slow if you want to
improve.Use the day after a hard
workout.
MARATHON PREDICTOR: Long
distance Race.Double your Half
Marathon time and add seven minutes.1:45 Half Marathon = 3:37 Marathon.
MARATHON PREDICTOR: Yasso
800s.Time in minutes and seconds for
10x800 with equal recovery equals the hours and minutes of your marathon
time.10x800 in 3:45 with 3:45
recovery equals 3:45 Marathon.Run
3:30 for the 800s and you can run 3:30 for the Marathon
Did: 7.02 miles at 5:35am
at 8:36/mi in 1:00:30 at 143 bpm which is 82% MHR.At the midpoint for Marathon Pace (79-88% MHR)
from HR perspective.
I did a 2 mile warm up and a one mile cool down at 9:06/mi.
Mile 3-6, the four mile tempo portion, called for 7:48-8:09/mi at 82-91% MHR.
Mile 3-6 done at 8:15/mi for 86% MHR. So I was off reaching 8:09/mi. pace by six seconds.More importantly, the HR intensity was the midpoint
for Lactate Threshold.
This indicates that in fact 7:48-8:09/mi
is accurate Tempo Pace.
Also of note is that Tempo Runs are “slightly more intense
than steady state runs.”
Steady State runs are 8:09-8:23/mi.
and I ran the four LT miles at 8:15/mi.Thus really a Steady State Run was done
(slightly less intense than a Tempo Run).
Plan: Do another Tempo Run two Tuesdays from today.Get the pace to 7:48-8:09/mi.Next
Tuesday calls for Cruise Intervals.I am
figuring Cruise Intervals or Tempo Runs on Tuesdays.
Some tentative goals:
Recent activity: 3x1600s done at 8:00/mi.10x100s
done at 6:39/mi for 7 of ten repeats.Long Marathon Pace run done for ten miles with x4 MP miles (mile 5-8) at 8:27/mi.
Goals: Get the 3x1600s done at 7:38-7:48/mi.Get
the 10x100s at 6:39/mi for all ten
repeats.Get the Long Marathon Pace run
done with x6 MP miles at 8:35/mi. for
the tail end of the long run - not sandwiched between a warm-up and cool-down.
Decided to do 8 (3x1600 at 7:38-7:48/mi
with 2:00 Rest).I changed Rest for the 1600s from 3:00 to 2:00.Done at 11:51am.7.01 miles at 8:52/mile in 1:02:12 at 146 bpm for 84% MHR.
Active is 56:12 for 6.44 miles
Rest is 6:00 for
0.57 miles
Intervals are 3x1600 with 2:00
Rest
A 2.02 mile warm up at 8:55/mile in 18:01 at 131 bpm.
The 1600s were at 7:58
(153 bpm), 7:50 (156 bpm) and 8:37 (156 bpm)
The 2:00 Rest
periods were at 0.19 miles for 10:40,
10:16 and 10:32/mile.
A 1.42 mile cool down at 9:42/mile
in 13:45.
The first two 1600s were very close to my goal of 7:38-7:48 (off by ten seconds and two seconds
respectively).The three 1600s were done
at 89% MHR.
The third 1600: Why the 8:37
split?I changed the strategy a bit and
the result was not what was hoped for.I
felt like the first two 1600s were fast for the first half…at 7:47/mile and
then deterioration for the next half mile getting overall pace to 7:58 and 7:50
from 7:47.I thought for the third
repeat…go slow up front and faster at tail end…not good strategy.I was at 8:33
for the half and wound up closing out the 1600 at 8:37
overall.
Observation: Get a feel for what a 7:45 mile feels like at even pace throughout the entire
mile distance.Attempt to keep the pace
even rather than fast, slow down or slow and speed up…just consistently run the
mile at 7:45 pace.If need be, go with 7:48s and work down to 7:45s, 7:40s
and 7:38s.KEY is running the pace as evenly as possible
throughout the mile.
Run for The Penguins 5K, Mystic, CT with Christian
9:13am for 3.11
miles done at 10:13/mile in 31:45
My son Christian and I ran our first race together.It was his first race.The race was through a field, then a trail, over
a bridge into the woods, back onto the street and back through the woods,
bridge, trail and field.Going over the
bridge the first time, as we were in the middle of the pack to start, was
slow.It became a walk for about two minutes
as we needed to cross the bridge 1-2 at a time.This was fine.It is not meant to
be a PR race.It is meant to be a run
with Christian.As far as I know, he
never ran the 5K distance.He did an
amazing job.
4:17pm for 4.01
miles at 9:52/mile in 39:35 at 134 bpm (77% MHR).It was a recovery run with 10x100s with 1:00 rest following.
Active: 3.13 miles in 29:35
Rest 0.88 miles in 10:00
The warm-up was 2.01 miles @ 10:09/mile
for 124 bpm in 20:27.
I did the first 0.60 miles of this warm-up with my son
Brandon.
The Cool down was 0.49 miles at 10:39/mile at 139 bpm in 5:14.
All 10x100s done at better than my goal of 6:39/mile!!!How much better by seconds?By 50, 10, 25, 1, 32, 21, 17, 37, 26, and 10
seconds respectively.The splits are
below.
Of note: the tenth rest period following the 100 meters has
Max HR as 179!I have been considering
my Max HR to be 174.Now I wonder what
it really may be!I may run a test
sometime to determine that.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
Max HR
1
20:27
2.01
34
35
10:09
124
135
2
:22
0.06
0
0
5:49
133
144
3
1:00
0.09
0
0
10:48
144
152
4
:24
0.06
0
0
6:21
142
152
5
1:00
0.09
0
0
10:56
146
153
6
:23
0.06
0
0
6:14
145
153
7
1:00
0.09
0
0
11:13
149
156
8
:25
0.06
6
0
6:38
145
152
9
1:00
0.09
0
0
11:39
147
156
10
:23
0.06
0
0
6:07
145
152
11
1:00
0.1
0
23
10:04
150
156
12
:23
0.06
0
0
6:18
147
155
13
1:00
0.08
0
0
11:52
151
157
14
:24
0.06
23
0
6:22
147
155
15
1:00
0.09
0
0
11:30
152
158
16
:22
0.06
0
0
6:02
148
156
17
1:00
0.08
0
11
11:49
150
158
18
:23
0.06
0
0
6:13
146
154
19
1:00
0.09
0
0
11:43
153
159
20
:24
0.06
0
0
6:29
147
154
21
1:00
0.08
14
0
11:48
155
179
22
5:15
0.49
0
10
10:39
139
160
Summary
39:35:00
4.01
78
79
9:52
134
179
Comments
From allie on Sun, Oct 16, 2011 at 12:37:33 from 24.10.191.18
that is awesome, PRE! congrats to christian on finishing his first race. that's neat that you were able to run it together.
Local Loops at 12:53pm
for 10.17 miles at 9:31/mile in 1:36:44 for 132 bpm which is 76% MHR.And thus a Recovery Run.Looking at the splits, a Progressive run was
done for these miles.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg HR
1
10:53
1
23
18
10:54
92
2
10:01
1
18
30
10:01
124
3
9:50
1
17
14
9:50
129
4
9:31
1
30
20
9:31
134
5
9:21
1
0
10
9:21
139
6
9:14
1
30
20
9:14
141
7
9:09
1
18
13
9:09
142
8
8:58
1
41
38
8:58
143
9
9:12
1
38
51
9:13
142
10
9:03
1
28
23
9:03
143
11
1:33
0.18
0
9
8:50
144
Summary
1:36:45
10.17
244
245
9:31
132
And later in the day I went to the Hamden High School track and timed Brandon, my other son, while he ran three quarter mile splits in 2:28, 2:31 and 2:40. Then he did a bit more running.
THE RESULTS FROM THE RUN FOR THE PENGUINS 5K IN MYSTIC, CT YESTERDAY.
The below is a two week summary for week of 10/3/11 and 10/10/11. The scheduled workouts are in blue and the accomplished workouts are in red.
Mon.
Tues
Wed.
Thurs
Fri
Sat
Sun
TOTAL
8 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest)
6 @ 10:00
7 @ 8:45 (10 x 100)
4 @ 10:00
12 (4 @ 9:00 and 8 @ 8:35)
37
***CRUISE
INTERVALS***2.09 mile warm up at 8:31/mile with Cruise Intervals @ 3x1600 @
8:00/mile with 3:00 rest and 1.07 mile cool down at Easy pace.Goal for Cruise Intervals is to get them to
7:38-7:48/mile.
***2 Easy miles with 4.48
Recovery miles at overall pace of 9:44/mile across the 6.48 miles @ 78%
MHR.***
*** FOUR 8:45 MILES AND SPEEDWORK 10x100s
AT 6:39 MILE WITH 1:00 REST***4.01
miles @ 8:45/mile for warm up with 10x100@ 6:39 mile (60 sec. rest) for 7 of the repeats.Cool down for 0.84 miles.This done Friday vs. Thursday
***5.01 @ 9:52 mile at 76%
MHR.***
***LONG MARATHON PACE
RUN***10.01 miles with warm up of 4 @9:06/mile.The 4 Marathon Pace miles done at 8:27/mile
(8 seconds faster than MP) and the cool down was 2 @ 9:05/mile.The MP miles were within MP HR intensity
range.
35.01
8 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest)
6 @ 10:00
8 @ 8:45 (10 x 100)
5 @ 10:00
14 (7 @ 10:00 and 7 @ 9:00)
41
***TEMPO RUN*** Tempo Run with 2
mile warm up @ 9:06/mile and 4 miles @ 8:15/mile for tempo portion.Tempo portion done at 86% MHR and Tempo HR
range is 82-91% MHR.A 1.02 mile cool
down at 9:13/mile.Goal for Tempo runs
is 7:48-8:09/mile.
***2 Easy miles and 4.5 Recovery
miles at overall pace of 9:37/mile for 75% MHR.***
***CRUISE
INTERVALS*** Cruise Intervals done with 2.02 miles warm-up at 8:55/mile.The 3x1600s with 2:00 rest @ 7:58/mile,
7:50/mile and 8:37/mile.A 1.42 mile
cool down at 9:42/mile.
***SPEED WORK*** 10x100s. Run
for the Penguins 5K with Christian.Total 7.12 miles Recovery.Did
10x100s with all repeats at better than 6:39/mile (averaged 6:15/mile)
***LONG***
Local Loops at 12:53pm for 10.17 miles at 9:31/mile in 1:36:44 for 132 bpm
which is 76% MHR.And thus a Recovery
Run.Looking at the splits, a
Progressive run was done for these miles.
6.11 MP miles done @ 8:35/mile
in 52:29 at 142 bpm for avg 82% MHR which is little less than midpoint MP HR
intensity range.
Each split was progressively faster.
Something is different with the way this information is
posting. In the past, when I right clicked, the paste option would not be
visible. The only way to paste was to use the command CTRL V. And the data does
not post correctly regardless of how the information is pasted (Paste Command
or CTRL V). Is anyone else having a similar experience?
Also when I select "Edit" for previous posts, the
data appears to be in HTML format. In the past, it initially appeared that way
but then converted to text that could be edited. Now the data remains in HTML
format.
It used to be that I could highlight text within this blog
site and edit font size, color, etc. Now that function does not seem to be
available. Is anyone having similar experiences?
On Thursday, 10/20/11, I have deleted and reentered this data as the blog editing option features are back in effect.
6.01 Marathon Pace Miles done in Rocky Hill at 12:20pm @ 8:36/mile in 51:48 at 140 bpm
(estimate) for 80% MHR.The Heart Rate
monitor inaccurate (Mile 6 done @ 8:17/mile
for example and avg. HR id as 59.Mile 5
has HR @ 118.There was 316 elevation
gain with this 6.01 mile run.It may be
good preparation course for Colchester Half Marathon or Manchester Road Race.
7.64 miles done at 7:43am
@ 8:27/mile in 1:04:36 @ 143 bpm which is 82% MHR.
7.64 miles can be considered Steady State Run (slightly less
intense than Tempo Run).
Steady State Run 8:09-8:23/mile
and about this done for the entire 7.64 miles.
Split 2,3,6,7,
and 8 shows HR avg obviously inaccurate.Thus I adjusted those figures to reflect accurate HR avg (138, 141, 149,
151, 151 respectively).
Mile 3, 4, and 5 avgs. 8:18/mile.This is very close to Lactate Threshold range
(7:48-8:09/mile).
The plan for today simply to run kind of fast and see what
happens.
10.01 MP miles done @ 8:34/mile
in 1:25:50 at 11:56am.State
Street Route.
I was going for 9:00/miles
and @ 4.75 mile mark I notice I am at 8:45/mile
overall.So I decided to just go for
Marathon Pace miles.
The Heart Rate monitor is inaccurate and battery may need to
be replaced.At this point, I have a
pretty good feel for the pace I am running and I believe I am within the
appropriate Heart Rate intensity ranges for the various types of runs.For example, I would guess I was within the
79-88% MHR intensity range for these Marathon Pace miles.
10.27 miles done at 12:13pm
@ 8:33/mile in 1:27:29
Another Tempo Run.
The last five miles are within fifteen seconds of Tempo Pace
I am striving for (7:48-8:09/mile).Mile 6-10 has splits being 8:24/mile, 8:23/mile,
8:18 mile, 8:19/mile and 8:08
mile.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
8:57
1
0
74
8:58
2
8:50
1
0
3
8:50
3
8:52
1
17
0
8:52
4
8:44
1
10
31
8:44
5
8:37
1
9
0
8:37
6
8:24
1
0
8
8:24
7
8:23
1
18
11
8:23
8
8:18
1
11
17
8:18
9
8:19
1
0
0
8:19
10
8:08
1
7
11
8:08
11
2:26
0.29
10
0
8:27
Summary
1:27:58
10.29
82
154
8:33
This ends Week Three of the First Four Week Cycle.
Four weeks planned with Mileage being 30-40 miles weekly.
Four Specific Types of Runs to be done weekly:
Tempo Run 7:58/mile (7:48-8:09/mile)
Cruise Intervals 3x1600 @ 7:43/mile
with 2:00 Rest (7:38-7:48/mile)
10x100s at 6:20/mile
with 1:00 Rest (6:00-6:39/mile)
Long Runs of 10 Miles (every other week Long Run with Marathon
miles tail end)
WEEK 3 SUMMARY:
40.06 Miles done For Week 3. I amended the schedule a bit and hopefully did
not compromise the plan.I had not
gotten the tempo runs to 7:48-8:09/mile
or the cruise intervals to 7:38-7:48/mile
during the first two weeks.
At some point during week 3, I thought that if I were to put
together, during Week 3, many Marathon Pace miles (8:35/mile) over long distances, this would help me to
get the tempo portion miles and cruise interval miles done at established goal
paces for Week 4.
I thus ran 4 Tempo runs this week.I ran a ten miler Saturday.I ran a ten miler Sunday.All five runs by their conclusion were done
at 8:35/mile average (Marathon Pace)
or better.
The thinking is this: If I run slower up front for the
warm-up, then to reach 8:35/mile
overall would require I run faster than 8:35/mile
in middle and tail end of the Marathon pace runs.Thus I would have to run 8:15s, 8:20s,
etc.These paces are pretty close to the
7:48-8:09/mile pace I am seeking for
Tempo runs.
And given the 8:15s and 8:20s are being done at the middle
and tail end of the run (ten milers included), then stringing together
7:48-8:09s toward the beginning of the tempo run (mile 3-6) during week four
should be a strong possibility.I am
thinking next week I should be able to string together 4 mile tempo portion of
run at 7:58/miles.That is what I plan to go for.I will see if this strategy was a good idea.
Tuesday saw mile 6 done at 8:03/mile.Thursday saw mile 2, 3, and 6 done at 8:10/mile, 8:17/mile
and 8:17/mile.Friday saw mile 3-5 done at 8:16/mile, 8:16
mile and 8:21/mile.Saturday had mile 5-8 done at 8:21/mile,
8:14/mile, 8:25/mile and 8:29 mile averaging 8:22/mile overall for those four
miles.Sunday saw mile 6-10 done at 8:24/mile, 8:23/mile,
8:18/mile, 8:19/mile and 8:08
mile.
All of these miles are very close to the goal Tempo pace of 7:48-8:09/mile!And many of the above miles were done late in
the run.
Was it a good idea to give up the Recovery Run scheduled for
Wednesday and Saturday?Yes!One reason: I was putting together the 8:35s at about 82% MHR intensity…and this is
only one percent higher than General Aerobic HR intensity range…and the
midpoint for Marathon Pace miles.So not
overly intense marathon pace miles.
Reason Two: when I was starting my runs, I believed I was
running and my breathing indicated to me that I was running 9:00-9:10/mile pace and 4 miles into the run at times
glanced at my watch noticing the avg. pace being 8:45-8:50.How then given that could I not go for 8:35s???
Why am I running faster?Well one guess would be…because I am running!Which is to say I am running MORE.And MORE CONSISTENTLY.AND MORE INTENSLY.And yet I have no particular race goals in
mind at this time.There is one goal…to
run my training miles at the paces a VDOT of 42 or better dictates…and to have
these miles be at the appropriate heart rate intensities.In other words – to have the VDOT be 42 or
better.
Also: the cooler weather.To me, much better than running in the heat.
Comments
From ACorn on Sun, Oct 23, 2011 at 19:24:22 from 24.2.76.146
I like your methodical approach to running.
Are you training according to Jack Daniels formula?
From PRE on Sun, Oct 23, 2011 at 23:13:55 from 99.50.213.11
ACorn,
Hello. I don't know much about the Jack Daniels formula. I am familiar with the VDOT scores. My Half Marathon PR is two years old and that result gave me a VDOT score of 42.
I am familiar with Pete Pfitzinger and his book "Advanced Marathoning." I learned about 8 types of runs and the appropriate HR intensities associated with those runs through reading that book.
Also McMillan. I am familiar with him. I entered my 1:41:00 (20K) race result into the McMillan Calculator and arrived at what my training paces should be for the various types of runs (some of which are outlined in the above blog entry). And that 20K result by the way is also a 20K PR from a couple years ago.
So my primary goal is to run at VDOT 42 training pace intensities...and then to run a race that would result in a VDOT score of 42 or better.
From ACorn on Sun, Oct 23, 2011 at 23:44:47 from 24.2.76.146
Thanks for the response.
I have been reading Jack Daniels book called Daniels' Running Formula and he uses the VDot score quite a bit.
I realized while studying the VDot and pace charts that I was running most of my training runs at the pace he recommended without even knowing it. Pretty cool.
Did not run this morning and had limited time tonight.I will make sure I get the correct number of
miles in this week though.This run was
done at the North Haven High
School Track…the old High School.4.14 miles done at 8:41/mile in 35:55.Putting together the 7:59/mile for split three was tough.
Tempo Pace is 7:48-8:09/mile
and Cruise Intervals Pace for the mile is 7:38-7:48/mile.
NOTE: Go for high end of range…Right now, the mid range for
the Tempo pace that I was striving for tonight (7:58/mile)
was tough to obtain.If I am going to
put four mile tempo portion of run together…for now, 8:09/mile is the way to go.I will monitor how I do for the next tempo run.I may need to go slower than that…I will see
how it feels.The plan would be to
decrease it over the course of this week and the next four weeks.
NOTE: The other types of runs and the paces are easily
achieved…Marathon Pace 8:35s
are no problem.I can carry that pace
for long distances.I just did a
Saturday and Sunday ten miler at that pace.YET*****the dang 7:58s are
hard to string together for a series of miles!I’ll get there though.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
9:03
1
0
0
9:03
2
8:47
1
9
8
8:47
3
7:59
1
0
3
7:59
4
8:54
1
0
0
8:54
5
1:12
0.14
0
0
8:47
Summary
35:56:00
4.14
9
11
8:41
Comments
From ACorn on Thu, Oct 27, 2011 at 13:27:49 from 68.66.168.22
Great work PRE, keep at it and those 7s will start appearing with more frequency.
6.42 General Aerobic (Easy) miles done at 9:09pm @ 9:04/mile in 58:15.Local Loops. This was to be a Tempo Run.For mile 3…close to the end of the mile mark
at 8:04/mile and then there was some
elevation (not reflected) bringing split to 8:24/mile.Perhaps it is time to consider 8:19/mile as Tempo Pace goal (versus 8:09) and 7:58/mile as Mile Cruise Intervals goal
(versus 7:48/mile).I could work toward lowering that a few
seconds each week.But currently…I am
not putting together the Tempo portions of runs or Cruise Intervals at planned
paces.Adjust up ten seconds, reassess
results.
6.03 miles @ 8:40/mile in 52:15.Local Loops done at 11:18am
4.52 Marathon Pace miles.
0.60VO2M Miles
0.91 Easy Miles.
Active 42:15 for 5.14 miles.
Rest 10:00 for
0.90 miles.
10x100 with 1:00
Recovery.
The Warm-Up: Going for 9:00/mile.I ran 4.11 miles at 8:32/mile. I don't look at the watch at all and of course am surprised that Marathon Pace miles are done...I could not put together an 8:09 yesterday for the Tempo Run (attempt), and I am running 8:32/miles for this warm-up!
The Cool-Down: I ran the 0.41 miles @ 8:30/mile.
The goal was 10x100s @ 6:00-6:39/mile.I did seven of the splits @ 5:47-5:58/mile!There was a 6:02,
6:04 and 6:08 also.I ran
these amazingly fast today…The last time I ran 10x100s, I averaged 6:15/mile. The first time, 7 of the splits were at or slightly better than 6:39/mile and three over 6:39 mile. I have gotten better running these...typically 34 very fast turnover Right Steps does it.
It is clear I am running these at the VDOT 42 Training Pace
and it is not impossible to do so.
Not the best performance yesterday and yet stellar
performance today.
BY THE WAY: Snowing at the end of the run. CT SNOWFALL IN OCTOBER. Last time this happened was 1952!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
35:04:00
4.11
85
79
8:32
2
:22
0.06
0
0
5:58
3
1:00
0.09
0
0
10:34
4
:22
0.06
0
0
5:54
5
1:00
0.09
0
0
11:04
6
:23
0.06
0
0
6:02
7
1:00
0.09
0
0
10:49
8
:22
0.06
0
0
5:47
9
1:00
0.09
0
0
11:06
10
:23
0.06
0
0
6:08
11
1:00
0.09
0
0
10:43
12
:22
0.06
0
0
5:58
13
1:00
0.08
0
0
11:52
14
:22
0.06
0
11
5:51
15
1:00
0.09
0
0
11:45
16
:22
0.06
18
0
5:53
17
1:00
0.09
0
0
11:02
18
:23
0.06
0
10
6:04
19
1:00
0.09
0
0
11:40
20
:22
0.06
0
0
5:58
21
1:00
0.09
0
0
11:10
22
3:29
0.41
0
14
8:30
Summary
52:15:00
6.03
104
114
8:40
Comments
From flatlander on Sun, Oct 30, 2011 at 11:53:22 from 166.249.200.108
Nice weather there. Good run, too, way to hold on in the snow.
From PRE on Sun, Oct 30, 2011 at 18:52:47 from 99.50.213.11
Flatlander,
Thanks. The snow was not too bad at the tail end...got worse after I finished the run.
Progressive Run for the first seven miles and then the last
three miles done @ 9:22/mile.The Stonehenge route
for 8 circuits at 1:36pm.
10 Miles done at 9:24/mile in 1:34:01.
4 Week Progress Report
Goals:
Identify what paces you can hold for the various types of
runs while staying within the correct Max
Heart Rate intensity
Ranges.
Do all the scheduled runs, the correct weekly mileage, and
the specific types of workouts that are scheduled as well.
I did the 20 scheduled runs and the correct weekly
mileage.There were two Cruise Interval
workouts that were replaced by a Tempo Run and one Speed workout that was
replaced by a tempo run.
I believe I stayed true to the spirit of the schedule.
WHAT NEEDS WORK?
I must amend the Tempo Run pace goal and Cruise Interval
3x1600 goal pace.An increase of ten
seconds is in order.Tempo run pace goal
now is 8:19 (versus 7:48-8:09/mile and Cruise Interval pace goal
for the 3x1600s is 7:58/mile (versus
7:38-7:48/mile).
Week 3: Did Tempo Run instead and all Marathon Pace Miles
during Week 3.
Week 4: Did (or attempted) Tempo Run Friday in place of this
Cruise Int workout.
Speed (Goal 10x100s @ 6:00-6:39/mile
with 1:00 Rest)
Week 1: 7 of the 100s @ 6:39/mile or better. 3 slower than 6:39/mile
Week 2: All 10 of the 100s at 6:39/mile
or better.Avg. 6:15/mile for the
10x100s.
Week 3: Did Tempo Run instead and all Marathon Pace Miles
during Week 3.
Week 4: Did the 10x100s at 5:57/mile!!!
Long (9:05-10:05/mile…Long
Marathon Pace Run every other week)
Week 1: 10.01 mile @ 8:50/mile with 5-8 @ 8:27/mile (Marathon Pace miles).
Week 2: 10.17 miles @ 9:30/mile
Week 3: Sat 10.01 miles @ 8:34/mile…These
are all Marathon Pace miles.
Week 3: Sunday: 10.27 miles @ 8:33/mile.These are all Marathon Pace miles.
Week 4: 10 miles
@ 9:24/mile.
WEEK 5-8 SCHEDULE
Tues
(Tempo Run)
Wed. (Rec)
Thurs (Cruise Intervals for
Mile)
Sat (Speed)
Sun (Long)
TOTAL
8 (4 @
9:00/mile, 4 @ 8:19/mile)
6 @ 10:00/mile
7 (3x1600 @ 7:58 with 2:00
recovery)
4 (10x100 @ 6:00)
12 (4 @ 9:00, 8 @ 8:35)
37
8 (4 @
9:00/mile, 4 @ 8:19/mile)
6 @ 10:00/mile
8 (3x1600 @ 7:58 with 2:00
recovery)
5 (10x100 @ 6:00)
14 (7 @ 10:00, 7 @ 9:00)
41
10 (6 @
9:00/mile, 4 @ 8:19/mile)
6 @ 10:00/mile
9 (3x1600 @ 7:58 with 2:00
recovery)
5 (10x100 @ 6:00)
15 (5 @ 9:00, 10 @ 8:35)
45
7 (3 @
9:00/mile, 4 @ 8:19/mile)
6 @ 10:00/mile
6 (3x1600 @ 7:58 with 2:00
recovery)
4 (10x100 @ 6:00)
12 (6 @ 10:00, 6 @ 9:00)
35
Below are the splits for the Long Run today.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
9:55
1
10
14
9:56
2
9:41
1
10
0
9:41
3
9:38
1
17
11
9:38
4
9:29
1
18
29
9:29
5
9:08
1
4
16
9:08
6
9:03
1
29
14
9:03
7
8:57
1
22
19
8:57
8
9:25
1
21
22
9:25
9
9:25
1
21
20
9:25
10
9:17
1
14
34
9:17
11
:03
0.01
0
0
8:35
Summary
1:34:02
10
166
179
9:24
Comments
From ACorn on Mon, Oct 31, 2011 at 17:08:08 from 68.66.168.22
PRE, your blog continues to amaze me. Your analysis and organization is awesome, it makes me feel lazy.
From PRE on Mon, Oct 31, 2011 at 21:17:29 from 99.50.213.11
ACorn,
Hi. Thank you. You - lazy...never. You are a superior athlete! And so is Jake K! I learned about Jake K through checking out your blogs. You guys are amazing - the times you run.
Regarding my blogs, I am writing more of late to ensure I stay on track. I can miss runs at times. I want to stay committed. Running regularly (consistently) is becoming more natural now. And it is much more enjoyable as well given the various types of workouts being done.
I decided to run the Tempo Run today versus tomorrow as I had a day off from work due to the storm and schools were closed.
A Tempo Run done @ 9:52am.8.14 miles done at 8:41/mile in 1:10:44.I ran 5 Lactate Threshold miles and 3.14 General Aerobic miles.The Canal Trail was done.
Ice covered bridges, Branches in the path throughout, Fallen
trees across the path.Obstacles.YET – I made my tempo goal pace for split
3-6!And I finished the run with an 8th
mile at 8:12/mile for good measure.
AND A PR: MOST MILES RUN IN MONTH : OCTOBER 2011 = 166.14
PREVIOUS PR: MOST MILES RUN IN MONTH: AUGUST 2010 = 164.82
The Tempo Pace Goal was 8:19/mile.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
9:04
1
64
5
9:04
2
8:37
1
34
152
8:37
3
8:32
1
82
12
8:32
4
8:21
1
21
31
8:21
5
8:20
1
35
9
8:20
6
8:19
1
0
66
8:19
7
9:59
1
146
21
10:00
8
8:12
1
0
61
8:12
9
1:20
0.15
0
21
9:03
Summary
1:10:45
8.14
382
377
8:41
Comments
From allie on Tue, Nov 01, 2011 at 12:10:30 from 161.38.218.168
way to go on he monthly mileage PR, and nice job getting through the obstacle run. your training is looking great, PRE.
I ran a Recovery Run with Bryan
today at the Hamden High School Track.The Garmin Watch was not charged and cut out at 0.29 miles.Thus 467C141(A) is the 0.29 miles and
467C141(B) is the manual activity entered to Garmin Connect for the 5.71 miles
not registered on the watch.
We ran for an hour.
Given that the four previous runs done on Wednesdays with
Bryan were 6 milers and change and the paces were 10:10/mile, 9:44/mile,
9:37/mile and 9:58/mile for the four runs, the average pace is 9:53 mile.
Thus six miles done tonight @ 9:53/mile.Perhaps faster because pancake flat course…but
being considered a Recovery run nonetheless.
The reason the track was chosen was that the Canal Trail is
dark – and as mentioned in previous report, littered with fallen trees, branches,
etc. due to the storm.
At 6:37pm I ran 6.40
miles @ 8:48/mile in 56:17 done on State
Street.
Ran a 2.01 mile warm up @ 9:01/mile
I ran 3x1600s with 2:00
Recovery with the 1600s goal being 7:58/mile.
I ran the 1600s @ 7:57/mile,
7:51/mile and 7:56/mile.
The Cool Down was 0.87 miles @ 9:45/mile.
Active was 5.87 miles in 50:17 and Rest was 0.52 miles in 6:00.
Thus changing goal pace for the 3x1600 Cruise Interval Miles
from 7:38-7:48/mile to 7:58/mile was a good decision. I ran the 1600s at better than Goal Pace.
At 4:15pm: 5 Marathon Pace Miles and 5.50 Easy miles.
10.50 Miles done @ 8:55/mile in 1:33:32.
State Street Route.
I ran Mile 3-7 @ 8:35/mile
average pace for the five Marathon Pace Miles.
The first two miles a warm up and the last 3.5 miles a cool
down.
So I sandwiched the Marathon Pace Miles.
The initial plan had been to do Marathon Pace miles at the
tail end of the run.I cramped a quarter
mile into the run and was considering just doing the entire run at Easy
Pace.When I noticed the 8:47 mile 3 split, I decided to go for Marathon
Pace miles.Strung together five of
those and decided to just take it easy for the rest of the run.Really though, I ran too soon after eating.
I ran 2 Lactate Threshold miles and 3.01 Easy Miles.
At 4:01pm, I ran 5.01
miles which were done @ 8:40/mile in 43:26.
A 2 mile warm up and one mile cool down at average of 8:57/mile.
The two Lactate Threshold miles done at 8:14/mile (goal 8:19/mile).
The goal for the next Lactate Threshold Run would be to run
3-4 miles during the Lactate Threshold portion of the run @ 8:14/mile.
But if too much effort to accomplish…can do the 8:19s.You
must try to run the 3-4 Lactate Threshold miles at a pace you can hold for the
goal distance.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
8:58
1
8
75
8:58
2
8:41
1
10
21
8:41
3
8:09
1
23
15
8:09
4
8:20
1
0
13
8:20
5
9:12
1
13
14
9:12
6
:08
0.01
0
0
11:24
Summary
43:26:00
5.01
54
138
8:40
Comments
From auntieem on Tue, Nov 08, 2011 at 14:05:18 from 71.197.255.236
I'm back,, and have updated my blog from Vietnam! Thanks for checking in on me!
From allie on Thu, Nov 10, 2011 at 21:11:14 from 24.10.191.18
6.04 Miles done at 12:40pm
at the Hamden High School Track in 51:00 for 8:26/mile.
A warm-up of 2.02 miles @ 8:35/mile
3x1600 @ 8:00/mile with 2:00 recovery at 10:03/mile for 0.59 miles.
Cool-Down of 0.43 miles @ 8:38/mile.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
17:20
2.02
26
22
8:35
2
7:56
1
34
38
7:56
3
2:00
0.2
12
0
10:13
4
8:02
1
6
15
8:02
5
2:00
0.2
8
0
9:50
6
8:02
1
19
13
8:02
7
2:00
0.2
0
19
10:07
8
3:41
0.43
5
0
8:38
Summary
51:01:00
6.04
111
106
8:26
Comments
From flatlander on Sat, Nov 12, 2011 at 12:38:20 from 76.31.26.153
Nice times today, hope those speeds felt good for you.
From PRE on Sat, Nov 12, 2011 at 21:22:32 from 99.50.213.11
Flatlander,
8:35s are easy - The 3x1600s @ 8:00/mile not so easy! These past six weeks see me doing 10x100s, Tempo Runs, Cruise Intervals for the mile, and Marathon Pace miles. The varied paces for the runs do feel good...but Tempo and Cruise Intervals don't come easy.
At 11:29am, I ran
10 miles @ 9:28/mile in 1:34:46.
My aim was to run consistent miles @ 9:30/mile.
I was online yesterday and visited the New York Road Runners
Coaches Resources webpage.There was a “Running
Rewards” video.The purpose of the
exercise was to help runners to monitor speed and run at their target pace.
You start with 100 points.For every second above or below target pace, you deduct one point.I scored 83 points.Thus a 17 point deduction which indicates I
was off my 9:30/mile pace for the ten miler by 1.7
seconds for each mile.This shows high
consistency.
The last three miles had strong (STRONG) head winds!So I needed to do a couple pick-ups at
various points.The mile 9 split had me
going faster than 9:30/mile and so I slowed
down.At various points throughout the
run, depending on the wind, terrain I slowed down and sped up accordingly.
Observation: I have been running most of my Easy miles @ 9:00 mile (McMillan has Easy as 9:05-9:35/mile, Jack Daniels has Easy pace as 9:48/mile.Glover I think has it around what McMillan has it at from what I
recall).BUT, I have been running at
more intense end of Easy.I think
however 9:30/mile may be what I
should stick with.I can do the 9:00/miles.Easy runs and Recovery runs should be done at the correct intensities
(even if it is ungodly slow) from what I have been reading such that the
quality workouts that follow are not compromised.This 9:30/mile pace for the ten miler today
was nowhere near as intense as the 9:09/mile
pace for the ten miler yesterday.
I have to think about this a bit.I have been attempting to identify my best
paces for the various types of runs.It
may very well be that my Easy pace of 9:00/mile was too hard - again, not that I could not put the splits together...but that it left me more drained such that the more intense workouts are not done as intensely as they could be!All workouts need not be at top end.
Acorn mentioned reading "Daniels’ Running Formula," I
purchased the same book.Read through it
quickly.The second read is proving very
interesting! One read of that book does not do justice.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
9:28
1
9
90
9:29
2
9:29
1
21
13
9:29
3
9:23
1
16
14
9:23
4
9:29
1
17
33
9:29
5
9:28
1
0
6
9:29
6
9:29
1
19
3
9:29
7
9:30
1
0
14
9:30
8
9:28
1
21
13
9:28
9
9:28
1
17
11
9:28
10
9:29
1
0
19
9:29
11
:03
0.01
0
0
7:46
Summary
1:34:46
10
120
216
9:28
Comments
From ACorn on Wed, Nov 16, 2011 at 22:33:51 from 24.2.76.146
PRE, I like your comments and apply many of your ideas to my training. Your thoughts on running easier on easy days in order to attack your workouts more is spot on.
From PRE on Thu, Nov 17, 2011 at 19:42:32 from 99.50.213.11
ACorn,
Hi. Thank you.
An interesting observation : I have to stay focused during Marathons to stay on pace to make sure I am not slowing down, do some pick-ups when necessary, etc. The funny thing...I have to stay focused during the Easy runs also - to make sure I don't run them too fast! I mean the body just tends to naturally want to go faster than that slow pace (my body at least). So the "Running Rewards" exercise proved valuable. I may use it (or variations) on other runs (not just Easy).
Sat, Nov 19, 2011
Race:
Hot Coco 5K (3.11 Miles) 00:23:58, Place overall: 101, Place in age division: 29
I ran this 5K at 10:01am.The 3.11 miles was run at 7:39 pace per mile in 23:47.
The Official Results has the time as 23:58 for 7:43
pace per mile.I came in 101 out of 570
(Top 18%).Of course I will go with the
official results.
My previous 5K PR (December 2009) was 24:31 for 7:53 pace per mile.
Thus I took 33 seconds off of my 5K time!
I have B.L. to thank for this.He is the person who suggested I run 30-40
miles per week with the suggested 35-37-40-33 miles for week 1-4 and repeat for
weeks 5-8.He also suggested the quality
workouts I have been doing (tempo, Cruise Intervals for the mile, 10 mile long
runs, and the 10x100s).And he suggested
I consider 5Ks and 5 Milers as Fall
races.I am in Week 7 now.I am planning minor adjustments for Week 9-12
(bring mileage to 35-45 miles per week, do 10x200s versus 10x100s, adjust paces for various workouts based on proven improved fitness).
Right now, I am simply working on CONSISTENCY with putting
in the miles along with some quality workouts.
From Burt on Sun, Nov 20, 2011 at 14:43:36 from 72.223.93.131
Way to go Pre! Awesome! Congrats on the PR!
From ACorn on Sun, Nov 20, 2011 at 15:35:34 from 24.2.76.146
Great run! That's a big PR, you're going to continue tearing things up on the roads. I'm sure of it.
From allie on Tue, Nov 22, 2011 at 12:40:49 from 161.38.218.168
PR! way to go, PRE!!
From Scott Wesemann on Tue, Nov 22, 2011 at 13:45:05 from 205.158.160.209
5K's are tough. Way to go.
Sun, Nov 20, 2011
Race:
Wallingford Turkey Trot (5 Miles) 00:39:15, Place overall: 32
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
5.00
5.00
477C151
Wallingford Turkey
Trot 5 Mile Race
Another PR!
Official Report will have time as 39:15 for 7:51 pace per mile.
PR from last year was 39:42 at 7:56 pace per mile.
PR by 27 seconds for the 5 Miler.
I did not run the scheduled 40 miles this week.
Today ends Week 7.It
is the only week where I did not run the scheduled mileage.
I only did the 5K race yesterday and this 5 Miler race today
(Week 7 Total 8.11 miles).
These two races can be considered Quality workouts (Jack
Daniels).
I am hoping I did not compromise the schedule.I typically take time off before a race.I had done a ten miler Saturday and a ten
miler Sunday.In addition, on Monday
sore from raking and bagging 19 bags of leaves.I don’t think I tend to make excuses.Even if I was not sore, I would have taken time off due to the planned
races.
BUT WHAT DO OTHER PEOPLE DO PRIOR TO RACES?TAKE ANY TIME OFF?HOW MUCH TIME? My concerns is always that the
planned schedule is compromised when time is taken off.But to run during days prior to a race risks
poor race performance.I really am
unclear on this.At any rate, my current
perception is that I am more apt to PR for Manchester Road Race on Thursday by
not running prior to that race.
NOTE: Jack Daniels reports no loss of fitness with 5 days
off.He encourages time off
periodically.Thanks Jack Daniels.Really folks: “Daniels’ Running Formula” is a
great book.Thanks again ACorn for recommending.
I plan to run the scheduled 33 Miles next week…I have a
Thursday race planned…so most of the miles (if not all) will come Thursday-Sunday.
What would be awesome is if I PR for the Manchester Road
Race.This would mean three Race
Distance PRs in 5 days (5K, 5 Miles, 4.75 Miles).
Of note, my best event is the 20K and Half Marathon
distance.I never really trained
specifically for the 5K distance.And I
get faster typically 3-5 miles into an event.With these shorter distances, one has to run fast up front – a totally
different kind of race.With the Half
Marathon or Marathon distance, you can let the pace come
to you.With the smaller distances –
that luxury simply is not present.You
can not afford to wait to get into a groove.You have to get on pace quickly.Thus I am altering the way I run these shorter distances.
GUESS WHAT: I would have won a TROPHY if I were one year
older.So as Allie entered a new age
group category recently…I do the same October of next year.I am finding it hard to believe that I could
actually walk away with a TROPHY!Now you
must know I have to race this Turkey Trot next year. Walking away with Medals for the larger races is nice - but everyone gets those. Now a TROPHY, well that really is saying something. Ah really I don't know what it is saying...maybe just a small race...but still. A TROPHY. I am talking about a TROPHY in Wallingford. (Spinoff on a Prefontaine video I saw about Gold in Munich...sorry for putting you through that...having some fun).
By the way, I ran this race with my sister. She ran a PR for the 5 miler. It was her first 5 Miler Race. She ran it in 1:01:15. I believe she has run these miles faster than any previous miles. Very impressive job. And no walk breaks. She is improving.
From ACorn on Tue, Nov 22, 2011 at 17:44:53 from 71.37.100.246
Great run! Your analytical approach and consistency is paying you dividends.
Congrats on the PR.
From PRE on Tue, Nov 22, 2011 at 17:57:09 from 99.50.213.11
ACorn,
Thank you. To be honest, I was not sure what to expect or even hope for from these races. But I am very happy with the results.
From flatlander on Wed, Nov 23, 2011 at 14:26:31 from 76.31.26.153
Good job. To answer your question, I think it depends on which race you are targeting. If you are targeting the marathon, then I would say train right through almost anything else, maybe cut back a little going into a half. Hard for me as well, though, since I finish in a higher percentile in the short races than the long ones.
From Andrea on Wed, Nov 23, 2011 at 20:12:17 from 96.32.4.123
Nice PR! Great job, and good luck at the Manchester on Thursday. Looks like Jake and I are in your neck of the woods this week! I had to talk him out of racing the Manchester (we did run a marathon on Sunday after all!).
From PRE on Thu, Nov 24, 2011 at 15:38:16 from 99.50.213.11
flatlander - Thanks.
Andrea - Hi. I read the Marathon reports (yours and Jake's). Fantastic times for the both of you. Was sorry to hear that they were not the times you were looking for. Qualifying does not make you great, all the work that you do to get there is what makes you great. A lot of people were rooting for you and Jake. And I am still thinking about those reports! I hope the two of you are recovering well. That would have been awesome if Jake ran Manchester. I would have considered it an honor. Now let me ask you, what does it mean that Jake was considering Manchester? I have some ideas on that. I think about the two of you often. I wish you continued success. Be well.
Thu, Nov 24, 2011
Race:
75th Manchester Road Race (4.748 Miles) 00:36:57, Place overall: 1792, Place in age division: 148
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
4.75
4.75
478C152
The Manchester Road Race. I PRd for the race by
running 4.748 Miles in 37:27 for 7:47 pace per mile. My third PR in
five days. Monday of next week begins Week 9 of Training.
Robin, I beat you by two seconds! GUN TIME. Net Time has you beating me by Eleven seconds.
From ACorn on Fri, Nov 25, 2011 at 03:14:37 from 24.2.76.146
Congrats on another PR!
From Burt on Fri, Nov 25, 2011 at 15:52:00 from 72.223.93.131
You're a racing machine! Nice job.
From PRE on Fri, Nov 25, 2011 at 18:02:52 from 99.50.213.11
Acorn - Thanks.
Burt - A racing machine? Not yet. When I run 21:53 for the 5K, then I will be a racing machine. I believe your 5K best is 21:54, right? But I am striving for 7:25 pace per mile 5K time which is around 23:00...not anywhere close to 21:54! Small steps.
8.39 Easy miles at 9:30/mile in 1:19:46. State Street route.
“Running Rewards” Score is 89.At 0.30 miles I look at the watch and notice
running 8:15/mile while going for 9:30/mile.The point of this run is to do it at Easy 9:30/mile
pace so that energy is conserved for workouts to come and to recover from the
three recent races.Do not deviate.I slowed down and did the correct scheduled
workout.
10.01 Easy Miles at 9:29/mile in 1:35:00. State Street Route
“Running Rewards” Score 88.
Another Easy Run.Have ten scheduled for tomorrow as well.I figure this will be my third week during the past 8 weeks where two
back to back 10 milers done on Saturday and Sunday.It is manageable.
10.01 Easy miles done at 1:06
pm in 1:39:52 at
9:59/mile (newly revised Easy goal pace).
State Street Route.
“Running Rewards” score is 94.I decided to run at Easy pace of 9:59/mile which is correct intensity for VDOT
41.
I had recently changed my Easy pace from 9:00 to 9:30.But even 9:30
is too fast as that is Easy Pace for VDOT 43.66.
My initial resistance to changing the VDOT from 9:00 to 9:30
and then to 9:59 pace: it seems too
slow.
My thinking now: It is not too slow.Just train at VDOT 41 values across the
board.Daniels knows what he is talking
about.His other training intensities
are accurate.Easy runs are not meant to
be “Quality” workouts.Besides, you will
get to 9:30/mile pace for Easy runs
soon enough as your VDOT increases.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
9:58
1
0
76
9:58
2
9:59
1
15
17
9:59
3
9:57
1
40
0
9:57
4
9:59
1
11
32
9:59
5
9:59
1
12
37
9:59
6
9:59
1
20
0
10:00
7
9:58
1
10
22
9:58
8
9:58
1
0
0
9:58
9
9:59
1
13
6
9:59
10
9:58
1
12
17
9:58
11
:09
0.01
0
0
11:01
Summary
1:39:52
10.01
133
208
9:59
Comments
From auntieem on Mon, Nov 28, 2011 at 18:32:37 from 71.197.255.236
I had the same reaction when I began running much slower. My slow is by HR, not by pace, but it was VERY challenging at first to stick to slow. Have to admit, though, it seems to have helped me a lot.
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 been35-37-40-33-35-37-8-33 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
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
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
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!
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
From allie on Tue, Dec 06, 2011 at 21:50:18 from 24.10.191.18
i set three alarm clocks every morning. they are staggered every two minutes. i still struggle :)
nice job with the run today, PRE.
From PRE on Tue, Dec 06, 2011 at 22:50:14 from 99.50.213.11
Allie,
Hello. Wow. You still struggle with getting up? I would never have guessed. You and others on this blog seem so much more dedicated than I am - with getting out there and keeping to a schedule. I am striving to improve. Actually I am on a pretty good "run" with regard to consistency!
From allie on Tue, Dec 06, 2011 at 22:52:01 from 24.10.191.18
you are doing great. 21 days to a habit! (or so i am told...)
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.
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.
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.)
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.
