VDOT 41: Speed Workout with goal being warm up, 10 x 200s in
51 seconds (6:48/mile), and cool
down.
2.27 Easy miles at 9:24/mile
for warm up.
1.59 Recovery miles at 10:10/mile
for cool down.
The 200s were done at much faster than what the goal
was.Initially I noticed that I was
deteriorating at 50 right steps (200 meters is 70 right steps).Around third rep, I decided to walk the
recovery periods.Also I began adjusting
the up front speed slowing it down a bit so that I could carry the fast pace
for the 70 right steps.I am very
satisfied with the results.The 200s
were done in 45 seconds for 6:15/mile
pace.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:21:18
2.27
58
48
9:24
2
:46.6
0.12
0
0
6:29
3
0:01:30
0.13
0
0
11:12
4
:47.9
0.12
0
11
6:39
5
0:01:30
0.12
13
0
12:34
6
:45.2
0.12
0
0
6:17
7
0:01:30
0.1
0
4
15:31
8
:44.7
0.12
0
0
6:13
9
0:01:30
0.09
0
0
16:33
10
:44.6
0.12
0
0
6:12
11
0:01:30
0.09
0
0
17:02
12
:44.3
0.12
0
12
6:09
13
0:01:30
0.09
17
0
17:26
14
:45.0
0.12
0
0
6:15
15
0:01:30
0.09
0
12
17:25
16
:45.5
0.12
0
0
6:19
17
0:01:30
0.08
12
0
17:54
18
:43.4
0.12
0
0
6:02
19
0:01:30
0.08
0
15
17:40
20
:45.6
0.12
0
0
6:20
21
0:01:30
0.08
14
0
18:06
22
0:16:13
1.59
32
33
10:10
Summary
1:00:04
6.01
146
136
10:00
Comments
From Scott Wesemann on Tue, Jan 17, 2012 at 16:57:13 from 205.158.160.209
Nice speed work. Way to kick it up past your goal time.
From Jake K on Wed, Jan 09, 2013 at 16:12:16 from 155.100.226.191
You are off to a great start this year, PRE. Keep it going!
Out and Back to Hamden High School Track with the intervals
done at the track.
8.58 Miles at 9:30/mile
in 1:21:26 overall.
2.32 mile warm up at 9:42/mile (101 feet elevation)
2.09 miles cool down at 9:54/mile
(121 feet elevation).
The plan was to do 7x800s in 3:40
(7:20/mile pace) with 3:00 recovery.
But the halves were difficult to put together and after two
I decided to do quarter repeats.
I was able to stay on pace for the last three quarters – I learned,
like yesterday with the 10x200s, to slow the pace down a bit to prevent slowing
toward the tail end of the quarters.
While staying on pace for the 200s is simple – the 800s are
tough…and the 400s are not as tough…but not a cake walk.
Running the halves in 3:40 will take some time
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:22:30
2.32
101
107
9:42
2
0:03:50
0.5
0
8
7:41
3
0:03:00
0.27
0
0
11:04
4
0:03:48
0.5
0
0
7:35
5
0:03:00
0.27
0
0
11:06
6
0:02:06
0.28
0
0
7:33
7
0:03:00
0.26
0
0
11:21
8
0:01:58
0.26
0
8
7:33
9
0:03:00
0.27
19
0
10:57
10
0:01:50
0.25
0
21
7:16
11
0:03:00
0.27
5
0
11:03
12
0:01:49
0.25
0
0
7:19
13
0:03:00
0.27
7
0
11:04
14
0:01:53
0.25
0
13
7:28
15
0:03:00
0.26
10
0
11:44
16
0:20:43
2.09
121
100
9:54
Summary
1:21:26
8.58
263
257
9:30
Comments
From allie on Tue, Jan 03, 2012 at 18:37:40 from 97.75.165.156
nice work, PRE, and happy new year. best of luck with your training and racing goals in 2012.
From ACorn on Tue, Jan 03, 2012 at 23:38:17 from 24.2.76.146
Nice run! Thanks for your thoughtful comments, they're appreciated.
Right now I'm basically in phase 1 of Daniels program. Trying to build a solid base and build my body up for when the hard running happens.
Good luck in 2012, you're making great progress and I look forward to seeing your continued progress and analytical approach to training this year. Those 3:40 halves will come.
Tue, Jan 03, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
No running today. Streak of ten days of running. Cold this morning. Had been on vacation last ten days. Ran daily while on vacation. Returned to work today.
Wed, Jan 04, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Could have run tonight. Chose not to. Got dinner for children and then to Notre Dame High School with Christian and Genie - the Moreau Honors Program Greeting and introduction to the Honors Program and the school. Back by 9pm. Ate instead of running.
At 6:14am: 6.25 Easy Miles done at 9:24/mile in 58:42.
Local Loops (Stonehenge)
Up at 4am.Put
running clothes on and back to bed.Up
at 6am and made the run.
Weather: Cool.Not
cold.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
09:32.6
1
12
13
9:33
2
09:25.5
1
21
17
9:26
3
09:30.9
1
23
21
9:31
4
09:10.8
1
10
12
9:11
5
09:20.7
1
0
22
9:21
6
09:22.4
1
31
14
9:23
7
02:19.3
0.25
0
0
9:20
Summary
58:42.2
6.25
97
99
9:24
Comments
From ACorn on Fri, Jan 06, 2012 at 00:30:36 from 24.2.76.146
I have put running clothes on and gone back to bed too. Good miles!
From flatlander on Fri, Jan 06, 2012 at 00:32:19 from 210.71.190.43
What, didn't like that 4 a.m. winter cold? We've all been there I think.
From PRE on Sat, Jan 07, 2012 at 21:11:49 from 99.50.213.11
Acorn and Flatlander,
Thanks for those comments...I sometimes think I am alone when I do things like that...back to bed with running clothes on. In this instance, I figured when I got up at 6am...I would put the run in if I were already dressed.
11 miles done at 2:45pm
in 1:39:03 at 9:00/mile.Canal Trail.
At midpoint, 9:20/mile
avg and by end of run the avg is 9:00/mile.
Thus negative split the run.
Four of the last five miles Marathon Pace miles. Of note, mile ten at 9:07/mile with 152 feet of elevation...did not consider this a MP mile...but given the elevation...could have.
By the way, ran in shorts!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:43
1
66
6
9:43
2
0:09:21
1
36
144
9:21
3
0:09:37
1
39
15
9:37
4
0:09:04
1
63
0
9:04
5
0:08:59
1
29
53
8:59
6
0:08:58
1
50
19
8:58
7
0:08:49
1
15
53
8:49
8
0:08:37
1
32
54
8:37
9
0:08:25
1
16
58
8:25
10
0:09:07
1
152
32
9:07
11
0:08:21
1
0
56
8:21
12
:03.5
0.01
0
0
8:15
Summary
1:39:03
11
497
490
9:00
End Week Summary: (to ensure following schedule and meeting goals)
Did you do a speed workout?
Did you do the 2 Quality workouts?
Did you run the scheduled miles?
Did you run six days?
Did you run 90 minutes of Marathon Pace miles?
At end of four week period, are you ready to increase VDOT value by one unit?
Daniels: Program A: Mesocycle II, week 1 of 6. (Mesocycle II - IV : total 18 weeks)
55 Mile Peak and .80 scheduled.
Ran 38/44 scheduled miles (86% of scheduled) missing a six miler .2 more miles would have put me at 90%. Ran 5 of six scheduled days.Did the speed workout and the two quality
workouts.Did not run the 90minutes of MP miles…but the Saturday before
Sunday of this week…ran 11 MP miles.Not
really to concerned about the MP miles.My primary focus this week was the specific workouts and putting in the
miles…the MP miles will be no problem…What needs work is the VO2M intervals!!!
Of note, On Monday I had 7x800s planned and did the first
two 800s.Then I switched up and ran
quarters (halves difficult to put together in 3:40).BUT…VO2M interval intensity is reached after
two minutes of running.Thus doing the
halves resulted in my reaching VO2M intensity (3:40
each half with 1:40 being at VO2M
intensity).However, running the quarters
did not get me to that intensity as they were run in 1:50.
SO…stick with running the prescribed workout; don’t
deviate.Remember the purpose of the
specific workout.Slow down if must but
complete the halves or 1000 meters.Get
the full benefit of the workout and assess the workout post run. Run smoothly, fast, but not so fast that you
cannot run the required distance!
Don't chase the miles...if miss six miler, then it is missed. Do not for example do a 12 miler the next day versus the scheduled six miler the next day. Can add mile or two here and there. Don't get caught up in the making up of the miles game. You simply missed the run...try not to let it happen again. Your weekly assessment should let you know if you are slacking.
Douglas : if you run
2 VO2MI runs,
2 Tempo runs,
3 Longs and
2 Running economy workouts and
a weekly speed work
each month you are doing well.
Daniels : if you do 5 Quality workouts each two weeks
(2-3-2-3 pattern) you are doing well.
Pfitzinger : if you make 90% of your scheduled mileage you
are doing well.
Daniels (I think): Weekly miles: Repetition 5%, Intervals 8%,
Tempo 10%, Easy 25%, Marathon for 90 minutes (not all at once necessarily).
Douglas : think in terms of month –
do not restrict yourself to thinking in terms of a week period – THE MONTH:
(thus 11 Quality workouts each month on avg from Daniels standpoint).
Comments
From ACorn on Sun, Jan 08, 2012 at 18:11:45 from 24.2.76.146
Smart not to try and make up miles. It's a sure way to get injured / burnt out. I would say you had a successful week!
From PRE on Sun, Jan 08, 2012 at 21:54:09 from 99.50.213.11
ACorn,
Hi. Thanks. I used to do the make up the miles routine...I think cutting my losses will be the much better option. And - I don't sweat it as much given I give myself weekly progress reports AND think in terms of a month...less pressure.
State street route done at 4:46pm
for 5.02 miles at 9:01/mile in 45:20.
The tempo portion at mile 3-5.5 was not put together at 8:05/mile.
I did mile 3 at 8:19/mile
and mile 4 at 8:40/mile.At mile 5.5 I hit the lap key but it did not
start a new lap.I figure I ran 8:30s for the tempo portion when they should
have been run at 8:05.
What I am seeing…the 800 meters are difficult to put
together at 3:40 with 3:00 recovery and the short tempo runs (20
minutes at 8:05/mile) are also
difficult to put together.But I suspect
I can do Long tempo runs with no problem as I have done this frequently in the
recent past (put together ten milers @ 8:35/mile
for example).I believe I get faster as
I tack miles on to the run!I am
wondering if I can put together the 8:05
miles 6 or 7 miles into the run as opposed to 2 miles into the run.Is it possible that I have a way too slow
warm-up period???
I may consider substituting Long tempo runs in place of VO2M
interval workouts and short tempo runs.How frequently I do this is unknown at this time.Not to sure if it is a wise practice…but from
what I have read, the tempo runs are of more importance when it comes to
marathon training.I need to think about
this a bit further.But, for now,
Daniels does have a formula in place for identifying the correct pace to run
for long tempo runs (VDOT 41: Tempo run is 8:36/mile for 80 minutes or
8:05/mile for 20 minutes as an example).
And I kind of like going even pace for the most part
throughout a run.Yet…switching up is good
too…Thinking through this as I type folks…excuse the above.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:25
1
0
83
9:25
2
0:09:28
1
8
9
9:28
3
0:08:19
1
13
19
8:19
4
0:08:40
1
30
13
8:40
5
0:09:15
1
17
17
9:15
6
:13.3
0.02
0
0
9:31
Summary
0:45:20
5.02
68
140
9:02
Comments
From ACorn on Fri, Jan 13, 2012 at 03:27:46 from 24.2.76.146
I agree with your thoughts. I think the tempo runs would be far more beneficial than VO2 max intervals for marathon training. If you decide to go after some 5ks and 10ks I would say the VO2s are a must.
Solid workout, interesting that you may indeed get stronger the longer you run. I wish that was the case with me.
From PRE on Sat, Jan 14, 2012 at 19:22:58 from 99.50.213.11
Acorn,
Thanks for those remarks. There is no doubt I get stronger as I tack the miles on. However...that improved running does not last for the 26.2 distance unfortunately.
12.01 miles done at 10:48am.The Canal Trail route.Did the 12.01 miles in 1:47:50 at 8:58/mile.
The plan was to bring the overall pace down every three
miles.
At 3 miles, pace is 9:20/mile.At 6 miles, pace is 9:06/mile.At 9
miles, pace is 8:58/mile and at 12
miles, pace is 8:58/mile.
While the last three miles did not see a reduction in
overall pace across the 12 miles…the reason for this can be seen below…mile 11
split has elevation gain of 147 feet!Thus the last three miles were in fact run at a higher intensity than
the previous three mile portions.
Successful run.
Marathon pace is 8:35/mile and Easy Pace is 9:35/mile.
Overall these 12 miles done 23 seconds slower than MP and 37
seconds faster than Easy pace.
Looking at the splits…half the miles run at Marathon
pace and half run at Easy pace.
Daniels: Mesocycle II, Week 2 of 6 Summary: I ran five days this week for 34.48 miles out of six scheduled days (with 44 miles scheduled). Thus ran 78% of the scheduled miles. Missed a nine miler. I am not overly concerned about this. Did not hit the 90% minimum. But I did run 18 of the past 22 days. During the past three weeks, I ran 125.25 miles which is > 10% total 2011 mileage! Did speed work this week in the form of pick-ups. And ran two quality workouts. This is acceptable to me. I am on track. As next week may also see 5 of six days being run, may consider running a little longer some days or even doubling one day to hit the scheduled mileage.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:29
1
59
0
9:29
2
0:09:07
1
31
132
9:07
3
0:09:26
1
31
10
9:26
4
0:09:02
1
54
31
9:02
5
0:08:37
1
38
11
8:37
6
0:08:56
1
19
32
8:56
7
0:08:56
1
36
4
8:56
8
0:08:43
1
17
64
8:43
9
0:08:28
1
36
46
8:28
10
0:08:41
1
9
42
8:42
11
0:09:51
1
147
47
9:51
12
0:08:28
1
0
55
8:28
13
:07.1
0.01
0
0
8:35
Summary
1:47:50
12.01
477
473
8:59
Comments
From ACorn on Tue, Jan 17, 2012 at 00:39:06 from 24.2.76.146
Solid week. I missed some of my scheduled miles too! You kicked off some quality MP miles in this workout. I don't want to jinx you but I bet this year will treat you well in the running arena.
From allie on Tue, Jan 17, 2012 at 18:58:48 from 97.75.177.42
nice workout, PRE. very solid splits, and nice progression of intensity throughout the run.
From PRE on Tue, Jan 17, 2012 at 23:14:24 from 99.50.213.11
ACorn, You could never jinx me! And thanks for letting me know you missed some of your miles. I often think most to all of the bloggers never or seldom miss miles. Nice to know at least one person out there misses some occasionally.
Allie, Thank you. I liked this workout. Was kind of fun. A progressive run but not so formal and precise (9:30, 9:20, 9:10, etc.).
510D012S (1.25 miles Repet and 3.78 Easy) (Local Loops: Stonehenge)
5.03 miles done in 46:36 at 9:16/mile.
8:29pm: 2.02 miles warm up at 9:06/mile
and 0.53 mile cool down at 9:52/mile.
The 10x200s were done within VDOT 41 range: The plan was to
get them done at 48.9 seconds (0.125 at 51 seconds, 0.12 at 48.9 seconds) (which
equates to 6:48/mile) with 1:30 recovery.
Got the speed work done for the week.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:18:23
2.02
110
109
9:06
2
:47.4
0.12
0
0
6:35
3
0:01:30
0.13
0
0
11:13
4
:47.8
0.12
0
0
6:39
5
0:01:30
0.12
0
22
12:28
6
:47.0
0.12
0
0
6:31
7
0:01:30
0.13
0
0
11:47
8
:48.5
0.12
6
0
6:44
9
0:01:30
0.13
0
0
11:24
10
:48.9
0.12
8
0
6:48
11
0:01:30
0.13
0
0
11:37
12
:48.1
0.12
0
0
6:41
13
0:01:30
0.13
0
0
11:22
14
:47.9
0.12
0
0
6:40
15
0:01:30
0.12
0
0
12:39
16
:47.3
0.12
0
0
6:35
17
0:01:30
0.13
0
5
11:41
18
:49.0
0.12
0
0
6:49
19
0:01:30
0.13
0
0
11:43
20
:48.6
0.12
0
0
6:45
21
0:01:30
0.13
0
0
11:24
22
0:05:13
0.53
0
0
9:52
Summary
0:46:36
5.03
125
136
9:16
Comments
From ACorn on Tue, Jan 17, 2012 at 23:48:22 from 24.2.76.146
Nice job on the speedwork! Those 200s will build some solid turnover in your legs that will help you reach your mile and 5k goals.
From flatlander on Sat, Jan 21, 2012 at 09:32:33 from 76.31.26.153
Good speed work there, you made 9 out of 10 splits and only missed that one by a second, looks like you were spot on.
With VDOT of 41, a Long Tempo Run would be 50 minutes at 8:24/mile.I ran 5.81 miles in 49:01 at 8:26/mile.Close enough.Long Tempo run done. Did this as a Quality workout versus 4x1000 at
VO2MI with 4:00 rest.Was snowing.
11.10 miles done in 1:55:31
at 10:24/mile.First
CT storm (Must be true…is winter).Snowing.Used YAKTRAX for traction.Different
muscle groups being used today – felt it. The splits are way off what Easy miles usually reflect - again - weather compromises pace today.Ran four days this week for 27 of 39 scheduled miles (69%)…and the other
three runs were started between 653pm and 8:41pm.So not the best week.And I am off track a bit (understatement).So keep this in mind.Recommit to getting back on track and
following the schedule.I think I may
need to get a bit creative around putting in the miles.Running mornings is a bit tough for me.I will come up with a plan.I did get the speedwork done this week and
two quality workouts.Not a total
loss.Good elevation.
New Route…tpke to skiff to dixwell to left at Hamden HS and
back (5 miles) along with local loops (2.3 miles).
At 11:42am: 7.3 Easy Miles done in 1:07:56 at 9:18/mile.318 feet elevation gain.YAKTRAX again.A Progressive run was done.Some snow…not as much as yesterday though
(additional plowing).The pace was
faster than yesterday and in line with Easy Miles.Easy Pace is 9:35/mile
and I put these together at 9:18/mile.Pretty decent pace given the conditions.
I am now in Week Four of the 18 week schedule.I have fifty miles scheduled for this week
and recognized a bit of backsliding last week with regard to putting in the
scheduled miles.How to address?Simply think in terms of running daily this
week.Run about seven miles daily…which
is about an hour to seventy minutes depending on the workout.Given a 13 miler is scheduled for
Saturday…this would put you well over the 50 miles.Let’s see how this goes.Getting down to it, putting in an hour daily
should not really be a problem…how motivated are you???How committed are you???Do you want to improve and get faster?
Of note, there are five weeks to Colchester Half Marathon
with mileage being 50, 50, 39, 55, and 50 for week 4-8.Given there should be a taper prior to the
Colchester Half, I will think about how to amend those miles.For now…week 4 and 5 can see 50-55
miles.Maybe even week six can see 50
miles.Do 40 miles week 7 and 30 miles
week 8.Thus will be short 19 miles
overall for the five weeks…perfectly acceptable.This is what I am currently considering at
least.
But for now…get through week four and see if you put the 50
miles in…as always, assess as you go.
Also…week 5 will see VDOT value increase from 41 to 42…thus
training paces will be amended…monitor how that feels as well.For example, are you putting together the
splits at the faster pace with minimal increased effort?
Should be an interesting 5 weeks!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:10:06
1
61
0
10:06
2
0:09:32
1
36
153
9:32
3
0:09:24
1
54
0
9:24
4
0:09:15
1
56
55
9:15
5
0:09:10
1
60
54
9:10
6
0:08:54
1
44
55
8:54
7
0:08:51
1
7
0
8:51
8
0:02:45
0.3
0
8
9:01
Summary
1:07:56
7.3
318
325
9:18
Comments
From ACorn on Sun, Jan 22, 2012 at 17:15:58 from 24.2.76.146
Good luck with your training! I had some backsliding in miles the past week too. I will be checking in to see how the next 5 weeks treat you.
Another Progressive run.5.99 miles done at 4:45pm in
54:30 at 906/mile.
Thus Easy miles…the pace was between MP (8:35/mile) and Easy (9:35/mile).
Mark A. recently emailed me (Athlinks member).He is planning to run the Colchester Half
Marathon also.We arranged to run
together Saturday for a ten to fourteen miler at 9:15
to 9:30/mile pace (or around that pace).
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:35
1
35
0
9:35
2
0:09:13
1
57
151
9:13
3
0:09:11
1
54
0
9:12
4
0:08:50
1
50
48
8:50
5
0:09:04
1
74
72
9:04
6
0:08:37
0.99
29
34
8:43
Summary
0:54:30
5.99
298
305
9:06
Comments
From flatlander on Thu, Jan 26, 2012 at 09:28:00 from 76.31.26.153
Good running. What's your goal for a half right now?
From PRE on Thu, Jan 26, 2012 at 19:28:57 from 99.50.213.11
flatlander,
Hi.
My goal for the Colchester Half Marathon would be 8:00/mile pace for the distance. There is 770 feet elevation for that course.
That is probably my dream goal...I really do not think I can carry that pace given the elevation. And - I have never run 8:00/mile pace for a Half Marathon...best is 8:09/mile.
8:18/mile might be more realistic for the course...In general, if I could find a flat marathon, 8:00 mile would be the goal.
Currently...I am simply aiming to increase my VDOT by one unit each month...the better race times will come if I can actually do that.
Hope all is going well with you and your family.
From Burt on Thu, Jan 26, 2012 at 21:00:40 from 174.254.14.57
Are we friends on Athlinks? Look me up.
From PRE on Thu, Jan 26, 2012 at 22:10:35 from 99.50.213.11
Burt,
I did not know you were an Athlinks member. I added you as a friend. I thought that I would need to wait for you to accept...but you were added to my list instantly. Added Allie also.
I did not know the relays were that long - in the 25-29 hour range! But those relays and ultras...I am kind of entertaining doing those at some point.
From Burt on Thu, Jan 26, 2012 at 22:56:00 from 174.254.14.57
Don't you like that we don't need friend confirmations? I wouldn't have any if it weren't so. You should totally do a relay.
Quality Workout: At 10:16am ran 14.51 miles done between Marathon
(8:35/mile) and Easy (9:35/mile) pace.Did the 14.51 miles at 8:59/mile in 2:10:15.7.51 Marathon Pace miles (with elevation gain
being factored in) and 7 miles Easy pace.Marathon pace miles highlighted in blue.
Ran with Marc A, Athlinks member.
Route: Canal Trail.
Week Four Summary: Speed workout not done this week.Also 1 of 2 Quality workouts were done.Ran 3 of the days this week.Ran 28 of 50 scheduled miles (56% of
scheduled).OKAY…Not the best week. I agree.I find I get up, go outside the front door and experience
the beautiful warm weather, and then go back to bed!Yep, cannot even use the dang cold weather as
an excuse for not running.Somehow,
sleeping another hour seems more appealing than running. I know - CRAZY - right???
Not the end of the world though.I will continue to work on getting
better.I am recognizing the error of my
ways early enough in my training program.
PLAN: Week 5-8:
Scheduled is 50, 39, 55 and 50 miles (194 miles).
Plan is 50, 50, 40 and 30 miles (170 miles).
Will be off by 24 miles.This is due to my planning a taper for the Colchester Half Marathon to
be done in Week 8.The taper will not
compromise my scheduled mileage to a significant degree.
THE FOUR WEEK CHALLENGE:
Do the Miles.
Do the Quality and Speed workouts.
Identify best times to run and how to fit in schedule.
Schedule runs with running partners.
You have been consistent for extended periods: BE CONSISTENT
FOR FOUR WEEKS.
Oh. And not VDOT 41 training intensities...move to VDOT 42 training intensities.
Simple goals really.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:23
1
49
0
9:23
2
0:09:24
1
21
39
9:24
3
0:09:07
1
45
42
9:07
4
0:09:08
1
12
25
9:08
5
0:08:47
1
27
10
8:47
6
0:08:47
1
26
20
8:47
7
0:08:55
1
19
0
8:56
8
0:09:11
1
14
16
9:11
9
0:08:49
1
17
30
8:50
10
0:08:51
1
10
17
8:51
11
0:08:40
1
9
31
8:40
12
0:09:03
1
40
7
9:04
13
0:08:54
1
0
41
8:54
14
0:08:51
1
42
0
8:51
15
0:04:23
0.51
0
49
8:38
Summary
2:10:15
14.51
331
327
8:59
Comments
From ACorn on Sun, Jan 29, 2012 at 17:57:47 from 24.2.76.146
Very nice longer run! I think that makes up for some missed mileage in the week. Looking strong!
Sun, Jan 29, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.89
0.00
0.00
1.20
6.09
Today begins Week 5.Begin training at VDOT 42 paces.
2 Miles Easy pace.Sets of 5 minute hard with 4 minute jogs to total 8% weekly mileage.(50 mi. x8%=4 miles.4miles @ 7:26/mile
= 29:44 or about 30 minutes…thus 6 repeats)
Did: The Canal Trail route at 3:11pm.Ran 6.09 miles in 55:57 at 9:11/mile.
I stayed at 5K pace of 7:26/mile
for the most part for the six repeats.However,
I did not run the repeats for the prescribed times.I held the pace for 90 seconds to two
minutes.
I have to get better at these VO2MI workouts and holding the
pace for longer periods.
Next time I run this type of workout, I will go for half
mile repeats.Thus each rep should be
done in 3:43 – not the full 5
minutes – but closer to five minutes than what I ran today.I will run at a speed that will allow me to
make the distance while of course aiming for 7:26/mile.
Once can do this…go for the five minutes.
So did about nine minutes hard versus 30 minutes hard.For now…consider this a Quality workout.Really not a quality workout…but you gave it
a shot.Consider it so.
Possible factors on poor results: Toggling between the
Garmin watch fields to determine time/pace/distance, going out too fast and
slowing, the 14 miler yesterday, haven’t done enough VO2MI workouts to carry
the pace for 5 minutes, not fit enough to do this yet.Further assessment needed.
I have a tempo quality workout planned for Saturday.
I may do another quality workout before then (tempo run of 60
minutes @ 8:18/mile or something
similar).
I know I can easily carry the VDOT 42 Easy and Marathon
paces for long distances.I suspect the
VDOT 42 tempo runs will not be a problem.The VDOT 42 repetition runs at 200 meters will not be a problem…Carrying
the VDOT 42 rep pace for 300 meters at 6:49/mile; well that will need some work
as I had difficulty putting together the slower 5K pace for the 300 meter distance as seen below!
Carrying the FASTER paces at 300 meters and more are proving
difficult!The Repetition and 5K paces
for extended periods: that is what needs improvement!!!
A work in progress.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:18:35
2
76
53
9:17
2
0:02:09
0.29
37
0
7:26
3
0:04:00
0.39
0
17
10:23
4
0:01:11
0.17
0
0
7:01
5
0:04:00
0.4
6
13
9:55
6
0:01:05
0.14
16
0
7:33
7
0:04:00
0.4
0
0
10:05
8
0:01:33
0.21
0
0
7:29
9
0:04:00
0.41
0
23
9:50
10
0:01:30
0.2
0
19
7:25
11
0:04:00
0.4
49
0
9:54
12
0:01:28
0.19
0
0
7:48
13
0:04:00
0.41
0
13
9:41
14
0:04:27
0.48
0
40
9:11
Summary
0:55:57
6.09
184
179
9:11
Comments
From allie on Tue, Jan 31, 2012 at 10:15:16 from 161.38.218.168
nice work, PRE. the "work in progress" seems to be progressing along quite nicely. keep it up -- you're getting stronger and faster every week.
From Scott Wesemann on Wed, Feb 01, 2012 at 15:38:07 from 205.158.160.209
Good to see you hitting the trails. Keep up the good work.
From ACorn on Thu, Feb 02, 2012 at 14:09:43 from 174.19.60.130
Good job on the repeats! I think it's important to be flexible like you were with this workout, nicely done.
From PRE on Thu, Feb 02, 2012 at 22:26:50 from 99.50.213.11
Allie and ACorn, thanks for those remarks.
Scott...Well it is called the Canal Trail...many miles long...but it is a paved trail. Maybe not the kind of trail you were visualizing. But no traffic at all. No dodging cars, etc. Similar to what you experience on most of your runs probably - minus the beautiful views you see with all the vert you do.
4.94 miles in 45:02at 9:07/mile with 312 feet
elevation.
Rocky Hill.4.94 Marathon
Pace Miles
Call these Marathon pace miles (VDOT
42 at 8:26/mile) as they were likely Marathon
pace intensity given the 312 feet total elevation for the 5 miler.
Of note, consider using this course to train for Colchester.Colchester has 770
feet elevation…this is the equivalent for the distance and elevation I ran
today (770x0.38=293 feet).Try to go
faster than 9:07/mile next time…maybe
a ten miler at a fast pace and make it a quality workout.
Quality Workout.
1:42pm. Rings of State.2.57 Threshold
Miles, 8.91 Easy Miles
11.48 miles done in 1:41:59
at 8:53/mile.
Scheduled: 2 Miles Easy pace {9:25/mile}
+ 2 x (10 minutes at Threshold pace {7:52/mile}with
2-min rests) + 1 Hour Easy pace.
I did the precise workout as scheduled and at better than planned
paces.
I am very satisfied with this result.I had difficulty putting together (90-120
second repeats at 7:26/mile with 4
minutes rest) Sunday.Today I easily
handle (10 minutes at 7:46/mile with
two minutes rest)!Does 20 seconds
really make that much of a difference?I
do not think so.I suspect I am better
with longer distances…I can run a quick pace in time and can build…not however
in the minimal time it takes to run 300-400 meters – or at least not yet.
CONFIRMATION: I can handle the ten minute Cruise Intervals
at VDOT 42 intensity.
Learned about feature on the Garmin watch…Advanced
Workouts.It allows me to enter multiple
steps for a particular workout.For
example…I can program 2 miles Easy pace + 4x (1 mile T pace with 1-min rest) +
5 min Easy pace + 3 x (1 mile T pace with 1-min rest) + 2 miles Easy pace.For the longest time, I was wondering how to
program that kind of a workout into the Garmin.I thought the watch features were lacking…turns out…my knowledge of the
Garmin functions were lacking.
Week 5 Summary: 2 Quality Workouts done, One Quality workout
became much easier, 27.59 miles of 50 done (55%), ran 4 of the 6 scheduled days.
Month January summary: 8 Quality workouts done (2 VO2MI, 2
Tempo, 4 Longs {two with half being MP miles}, 2 Speed workouts, some pick-ups,
Ran long 5 of past 5 Saturdays, Ran every Saturday and Sunday past 5 weeks,
138.38 January Miles, Ran 19/31 days, Moved from VDOT 41 to VDOT 42.
IMPROVE ON: INCREASING MILEAGE.
IMPROVE ON: ID ON THE SCHEDULE…HOW TO BUILD IN MILEAGE.
Saturday and Sundays are in place as definite days to run. I have not missed any of those.
Build in an additional “definite” day for running…maybe a
ten miler.
If there were three “definite” days…the 20 weekend miles and
the additional ten miles would work out to 30 miles. Three definite days would be guaranteed 30 miles!
The goal would then be to get the other 15-25 miles done.
Think in terms of about 25 miles Mon through Friday, 20 Miles
Sat- Sun.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:17:59
2
11
91
9:00
2
0:10:00
1.28
0
0
7:51
3
0:02:00
0.18
7
0
10:55
4
0:10:00
1.29
17
16
7:46
5
0:02:00
0.2
0
0
10:14
6
1:00:00
6.54
26
34
9:11
Summary
1:41:59
11.48
62
141
8:53
Comments
From ACorn on Sun, Feb 05, 2012 at 16:44:40 from 24.2.76.146
I like your plan for getting the miles in. I have a Garmin too and have yet to really learn how to use it, definitely could be beneficial.
Nice longer run!
From flatlander on Tue, Feb 07, 2012 at 11:33:55 from 198.207.244.102
Great workout, kudos for beating the scheduled workout. I am starting to want more out of my Garmin as well, time to get out the instructions.
From allie on Thu, Feb 09, 2012 at 20:09:54 from 97.126.211.101
i definitely underutilize my garmin as well -- i've heard it's even capable of making toast.
nice running, PRE.
From Burt on Thu, Feb 09, 2012 at 20:15:08 from 72.223.93.158
Underutilize. That's a 12 letter word!
From allie on Thu, Feb 09, 2012 at 20:17:34 from 97.126.211.101
i'm not even sure it's a word. sasha's spellchecker says it's not.
but, spellchecker is definitely a 12 letter word.
From Burt on Thu, Feb 09, 2012 at 20:19:15 from 72.223.93.158
I'm going to try that in the Scrabble game you abandoned 1 year ago today.
7.01 miles done at 12:46pm
at 9:15/mile in 1:04:48
3.19 VO2MI miles and 3.82 Easy Miles.
Scheduled: 20 minute warm up + 6 x (4 minutes @ VO2M with 2
minutes rest) + 10 minute cool down.
Done: the above workout accomplished.The first three intervals were done at 7:27/mile and on target.The remaining three intervals off target by
4, 16, and 13 seconds respectively.Some
deterioration – but not much.A+ grade
because I did not cut any of the intervals short (I thought about it), and I
did the workout exactly as prescribed.
Takes 2 minutes to reach VO2MI intensity during the
intervals (the second two minutes of the interval much more difficult than the
first two minutes!)…so total 12 Minutes VO2M intensity.Not a bad workout.
And as far as the week summary for last week…I did not run
Sunday through Saturday of last week…That was brief!
Regarding future running: I am testing a theory and altering
my training routine.I will let you know
how it turns out.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:20:17
2.25
48
43
9:01
2
0:04:00
0.54
0
0
7:27
3
0:02:00
0.12
0
9
17:02
4
0:04:00
0.54
5
0
7:26
5
0:02:00
0.11
10
0
17:40
6
0:04:00
0.54
0
9
7:27
7
0:02:00
0.11
0
0
17:52
8
0:04:00
0.53
0
0
7:31
9
0:02:00
0.11
7
0
17:56
10
0:04:00
0.52
14
15
7:43
11
0:02:00
0.11
0
0
17:47
12
0:04:00
0.52
4
12
7:40
13
0:02:00
0.11
12
0
18:18
14
0:08:32
0.9
0
16
9:31
Summary
1:04:49
7.01
100
104
9:15
Comments
From ACorn on Sun, Feb 19, 2012 at 19:25:21 from 24.2.76.146
Quality workout! Nice 4 on 2 off workout. I may have to give that a go. You held tough and even finished your last interval faster than your fifth. That shows some mental toughness.
Looking at my blog, I think you're right on with your comments about the VDOT tables. Your analysis is helpful to me and you can see that the higher the VDOT score, the law of diminishing returns comes into play.
Jake would probably have more insightful comments. I think the key for me will be to improve my weekly long runs to 10+ miles and have more structured speed sessions. Consistency has plagued me as well.
I am optimistic for both of us this year and hope to see us both up our speed (VDOT scores) and continue to enjoy the benefits of running.
Thanks again for your commentary, I heartily enjoy your analysis.
From flatlander on Tue, Feb 21, 2012 at 13:25:35 from 198.207.244.102
Interesting post. Is VO2M the same as VO2Max? If so, isn't that full out killing it? What do you have to do to get to that state of exhaustion and how do you stay there?
From PRE on Tue, Feb 21, 2012 at 17:19:59 from 99.50.213.11
ACorn,
Hi.
Boy oh Boy...do not think I like the concept of diminishing returns. Lucky for me I do not have to concern myself with that yet. I am not an elite like you! I still have HUGE PRs within! (Or at least they will look huge)
Flatlander,
Hi.
VO2max intervals are supposed to be run at 3K to 5K race pace. I choose to run them at (VDOT: 42) 5K race pace (7:27/mile) The reasons for that - my VDOT is probably around 41.5 and 5K pace is simply easier for me to remember.
VO2M is the same as VO2max. But, No. I did not full out kill it. The reason: it takes two minutes to get to the point where I am working at 95-100 percent VO2max (98-100% MHR). I ran six 4-minute intervals for a total of 24 minutes of 5K pace running. However, only 12 minutes at VO2max.
Running 2 minute intervals would be of minimal benefit. Running seven 3 minute intervals would be 21 minutes at 5K race pace for only 7 minutes at VO2max.
I figure 4-5 minute intervals are the way to go. Daniels has 3-5 minutes being the best range and advises not going beyond 5 minutes.
I am not too sure about that though...am entertaining mile repeats at 5K pace. Not now though...tough to simply get through the 4 minute intervals. Have to think more about how logical doing 5K mile repeats may or may not be.
Oh by the way...I do identify the 24 minutes as VO2M for 3.19 miles in the summary...this simply reflects to me I ran them at 5K pace (not true VO2max).
Hope you and your family are doing well Flatlander.
From ACorn on Thu, Feb 23, 2012 at 19:09:00 from 24.2.76.146
Im anxiously waiting to hear about your new training regimen and theory.
Personally, I think lots of runners on the blog and off would benefit from less miles but harder and more quality miles when they do run.
Maybe that is just my excuse not to run more each week.
Anyway, looking forward to an update.
From Jake K on Mon, Feb 27, 2012 at 12:49:02 from 155.100.226.54
Late chime in... but I'll see if I can add to the discussion...
I've read Daniels books, but I don't get too caught up in the VDot stuff - simply b/c for me, its just too much structure.
But that being said, if you are going to follow a formula, Daniels is probably the best.
I think 4 x Mile @ 5K pace is a fantastic workout. Longer intervals - for me, that's usually in the 1000m to 1600m range, are really the bread and butter if you want to drop the 5K times. I think part of the reason I "underperform" in the 5K relative to my long distance races is because I don't do a lot of those workouts!
What I recommended to ACorn over the weekend was "my really simple running formula" - a tempo run, a track session, and a longer run each week. Vary the stimulus - the length and pace of the tempo, and the same thing w/ the track reps - sometimes run 200s/400s, sometimes go longer (like this workout that you did). It is important, though, to have an understanding of how the workouts fit together as building blocks - that's where having a solid understanding of Daniel's book can be super helpful.
From PRE on Tue, Feb 28, 2012 at 04:45:08 from 99.50.213.11
Jake,
Hi.
Regarding Daniels and VDOT. I use the scores to identify where I am, where others are in relation to me and how we have progressed. But the most important element of the VDOT scores for me...the training intensities associated with them.
Those 4-5 minute 5K repeats you speak of are tough. Myself, I never specifically trained for the 5K distance until October of last year when I was going for PRs at that distance. The most important distance to me (right now) is the Half Marathon and Marathon distance.
Regarding your recommendation to ACorn over the weekend...that is the exact "really simple running formula" I arrived at for myself! Intervals Tues, Tempo Thursday and Long Saturday. I had to come up with something that would likely result in my getting out there as scheduled without compromising the miles too badly. The three Quality workouts weekly at 30 miles seems like a good fit. (But we'll see.)
Hey maybe I'll be meeting you in nine months or so...when you are in this neck of the woods.
Sat, Feb 25, 2012
Race:
Colchester Half Marathon (13.1 Miles) 01:58:56, Place overall: 379, Place in age division: 46
Hi.A quick
note to you: You are spot on regarding where I am going with my training. My current revised plan: I am simply aiming to
run three Quality runs weekly. The plan
is to run Tuesday, Thursday and Saturday.The weekly mileage goal will be around 30 miles.Not 40-55 miles. But the miles are not the end-all be-all. I will be running intervals on Tuesday,
Threshold runs on Thursdays and Long on Saturdays (not Easy pace Long but
faster Longs). Each run will be HARD.
Why do this?Why not?
What have I got to lose? It may cause me to not PR for the May marathon.
True.But the hope is to actually PR for the marathon by altering the previous
plan. And the only way to find out is to
try.
So that is my new training regimen. But not my theory.I was doing some online research about
various Marathon schedules and plans and came across the
above concept. This 3 day plan got a
higher rating than the Daniels plan.But
the Daniels plan was right up there.
More importantly for me though…….Getting out there three
days per week………….how can I not get that done???I think I am headed to being highly
consistent with getting the miles in!!!
And I am really looking forward to switching up on the paces
more frequently. The concept of every
run having a goal and knowing why each run is being done…..it is clearly there with this plan I am implementing. Was there before…but easy and recovery runs
eliminated for the most part with the new plan. The Easy days are the non running days...cannot get much easier than that.
Oh…as of recent I have not been consistent with the running
as you have probably noticed…figure I must put off moving to VDOT 43 training
intensities for a couple of weeks. I figure in two weeks, after another six
Quality workouts, moving to VDOT 43 intensities would be in order. If VDOT 43 too difficult at that time, pull
back.
Well...guess I was somewhat inaccurate - that quick note seems a little long.
THE RACE
The Splits: I was @ 8:28/mile
at the six mile mark.The race: The race
is all about Mile 7, 8 and 13!I walked
at various points during those miles.I
lost time as a result.I was 20 seconds
off pace from last year for this course at the six mile mark (+2, +2, +4, -4,
+6, +10).Splits last year compared to
this year (this year parenthesis) 8:20 (8:22), 8:43 (8:45) , 8:52 (8:56), 8:27
(8:23), 8:10 (8:16), 8:00 (8:10).I
managed the second half of the course better last year. And walking this year was one factor. The GOOD NEWS. I know how to beat this course. I know how to beat this course! But you won't know until you check back in one year!!!
Quality Workout (Race).
267145 Robin BeauregardF4/29F454945/22145 HebronCT 1:50:56.54 1:51:03.038:29
288200 Marc AudetM39/63M5054 239/40353 HamdenCT 1:53:35.53 1:53:43.328:41
379149 Patrick KearneyM46/57M4549 297/40349 HamdenCT 1:58:56.30 1:59:03.119:06
********** TOP THREE OVERALL MALE WINNER ***********
Place O'All No.Name Age S CitySt NettimeGuntimePace
138256 Jim Roy51 M GrotonCT 1:29:33.28 1:29:34.946:51
244931 Miro Baldyga53 M UnionvilleCT 1:30:02.81 1:30:03.316:53
3531014 David Birse52 M HancockNH 1:30:59.89 1:31:02.596:57
Comments
From ACorn on Sun, Feb 26, 2012 at 17:00:46 from 24.2.76.146
Nice race, you had a couple tough miles but that happens. Way to hang in there!
I like your plan for 3 runs a week and feel that you will do well with it. You are covering the most important aspects of training with those 3 runs and will likely be able to push it harder with the increased amount of rest.
At 5:22 pm at HHS
Track. Ran 6.24 miles at 8:56/mile.
4.88 Easy and 1.36 VO2max.
Plan was a pyramid workout with a 1-2-3-4-5-4-3-2-1 minute
pattern for 25 minutes at 5K pace and 9 minutes at VO2max intensity with 2
minute rests. What I actually did was a
1-2-3-2-2.So ten minutes run at 5K pace
for 1.36 miles. The 5K splits around 7:25/mile goal pace.
These VO2max workouts…they do not come easy for me.
Redemption comes Thursday with the Tempo workout (weather
permitting). I think the tempo workouts
are easier.
So that the workout would not be a total wash, I opted to do
a bit of running at a little faster than Easy 9:25/mile pace.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:10:01
1.08
12
10
9:17
2
0:01:00
0.15
0
0
6:50
3
0:01:59
0.19
0
0
10:32
4
0:02:01
0.27
11
5
7:33
5
0:02:00
0.19
0
0
10:43
6
0:02:59
0.39
0
0
7:34
7
0:02:02
0.18
0
8
11:14
8
0:01:59
0.26
0
0
7:29
9
0:02:00
0.19
19
24
10:43
10
0:02:12
0.29
7
0
7:32
11
0:01:52
0.16
0
0
11:17
12
0:05:04
0.6
0
0
8:30
13
0:04:53
0.49
12
17
9:54
14
0:02:11
0.28
12
0
7:52
15
0:13:31
1.52
16
21
8:54
Summary
0:55:44
6.24
89
84
8:56
Thu, Mar 01, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.23
0.00
4.00
0.00
8.23
525D027Q
4:22pm. HHS Track. 8.23 miles.4.23 Easy and 4.0 miles at threshold. Snowing. Not heavy...but headwinds going up one side of the track and you knew it was snowing.
The plan was to run a mile easy, 6 miles at threshold pace
(with adjustment) for 8:14/mile and a
mile easy.
I fell short.I ran
mile 2, 3, 5, and 7 at 8:14/mile (or close enough).
While, within the past week, I stated that I would be moving
to VDOT 43 training intensities in a couple weeks, this simply is not
feasible.This is the second quality run
this week and the second time I did not put together the run as it was
outlined.
I am not running these tougher workouts at VDOT 42
intensities.
I ran three races in November from 5K to 5 Mile distance…the
VDOT scores were 40.27, 40.59 and 40.87.
I cannot go to VDOT 43 in two weeks.I cannot effectively run at VDOT 42 training
intensities because I am not putting together the harder workouts.
Conclusion: March must see me training at VDOT 41
intensities (5K 7:36/mile, Threshold
8:02/mile, MP 8:35/mile and Easy 9:59/mile).THEN: April move to VDOT 42.
Not going to second guess this.Simply do it (although Easy will not be done @ 9:59/mile.)
And that is that! Do you see what the data makes us do? Fun times. And let's see what the next workout brings? Really looking forward to my next few workouts!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:56
1
6
0
8:56
2
0:08:14
1
12
11
8:14
3
0:08:21
1
0
0
8:21
4
0:10:10
1
0
0
10:10
5
0:08:16
1
8
10
8:16
6
0:09:48
1
8
9
9:48
7
0:08:15
1
10
12
8:16
8
0:10:17
1
28
30
10:17
9
0:02:12
0.23
4
0
9:31
Summary
1:14:29
8.23
76
72
9:03
Comments
From ACorn on Thu, Mar 01, 2012 at 21:35:15 from 24.2.76.146
You will get to 43, your realistic approach will serve you well.
Keep it up and don't feel like you need to take the watch with you everytime. Sometimes I find enjoyment just getting out for a relaxing stroll with no goal other then putting in a few miles at whatever pace is comfortable.
526D028Q (13.1 Marathon Pace miles) (12:22pm, Local Loops)
The Plan: Run 13 miles at MP+15 seconds.
I ran 13.1 miles at MP+5 seconds.
13.1 miles done in 1:53:34
@ 8:40/mile.
I did my three Quality workouts for the week. I ran all my planned runs!
Brandon biked in back and in front of me while I ran for the first three miles of this run.
Observation: I became a little faster mile three forward…this
is the norm. I tried to keep it at around 8:50…but
put them together in the 8:30s range.
Try in future to keep at assigned
pace.
Observation: Split 12 and 13…at 8:48 pace. This is
good in the respect that it is around 8:50
pace. But in this circumstance, it reflects
tiring those last couple miles.
TACTIC: Pay particular attention to split 12-18 during next long
run. Remain focused.Attempt to run even splits at assigned pace
for all the miles. The goal here is to
develop consistency…and to repeat the consistency during the actual Marathon.
Hold the pace.Do not go out fast in the hope of attempting
to build a cushion. Get better at
holding the pace for the later miles.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:03
1
23
17
9:03
2
0:08:45
1
0
7
8:45
3
0:08:35
1
0
0
8:35
4
0:08:39
1
31
23
8:39
5
0:08:29
1
11
12
8:29
6
0:08:33
1
0
9
8:33
7
0:08:37
1
29
21
8:37
8
0:08:32
1
24
15
8:32
9
0:08:39
1
37
40
8:39
10
0:08:38
1
30
38
8:38
11
0:08:38
1
24
22
8:38
12
0:08:48
1
19
18
8:48
13
0:08:47
1
19
13
8:48
14
:51.1
0.1
0
0
8:10
Summary
1:53:34
13.1
248
235
8:40
Comments
From ACorn on Mon, Mar 05, 2012 at 22:21:31 from 24.2.76.146
Very impressive half marathon "training" run. You took off over 5 minutes from your last race, nicely done.
I like your thought for watching the later miles in your run. The body naturally starts to slow down while your output remains constant. So, the effort must increase to maintain pace. Oh the brutal nature of running!
5:22pm:I ran 7.01 miles.Done at the HHS track. Done in 1:03:13
@ 9:01/mile
Scheduled:
10-20 minute warm-up
2x (6 x ¼ mile) (1:30
RI)
(2:30 RI between
sets)
10 minute cool-down
The goal was to run the 12 quarters @ 1:54 per quarter. I
did better than that. 8 of the 12 were
done @ 1:52-1:53.This is amazingly consistent.I was not looking at the splits while
running; simply going by feel and attempting to run at what felt like 5K pace.
Of note, the cool-down was done @ 9:03/mile compared to the
warm-up done at 9:30 mile!
A+ workout.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:38
1.01
0
0
9:30
2
0:01:53
0.25
9
0
7:34
3
0:01:30
0.13
0
0
11:16
4
0:01:52
0.25
0
9
7:27
5
0:01:30
0.14
0
0
11:02
6
0:01:53
0.25
0
0
7:33
7
0:01:30
0.14
0
0
10:46
8
0:01:48
0.25
14
0
7:13
9
0:01:30
0.13
0
20
11:09
10
0:01:53
0.25
5
0
7:34
11
0:01:30
0.14
0
0
10:57
12
0:01:53
0.25
0
0
7:33
13
0:01:30
0.13
0
0
11:23
14
0:02:30
0.24
14
19
10:27
15
0:01:50
0.25
4
0
7:20
16
0:01:30
0.13
0
0
11:26
17
0:01:52
0.25
5
0
7:30
18
0:01:30
0.13
0
0
11:41
19
0:01:55
0.25
0
0
7:41
20
0:01:30
0.13
0
0
11:42
21
0:01:52
0.25
0
0
7:29
22
0:01:30
0.13
0
0
11:55
23
0:01:53
0.25
0
0
7:31
24
0:01:30
0.13
0
0
11:40
25
0:01:51
0.25
0
0
7:25
26
0:01:30
0.12
0
8
12:08
27
0:10:39
1.18
6
0
9:03
Summary
1:03:13
7.01
58
56
9:01
Comments
From ACorn on Thu, Mar 08, 2012 at 09:34:04 from 24.2.76.146
Very solid run Pre! You obviously handled the quarter mile repeats very well. The 1:48 was awesome and you finished strong too, way to go!
From ACorn on Thu, Mar 08, 2012 at 09:39:23 from 24.2.76.146
As far as the 305 goes, I love the features and don't mind the size. For whatever reason, it takes around 5 minutes to grab a satellite where I live. Not a huge deal I know, just annoying at times.
From PRE on Thu, Mar 08, 2012 at 20:18:15 from 99.50.213.11
ACorn,
Thanks. I hear you regarding the 305. I once was at the start of a race, and needed to wait for all the runners to cross the start as my 305 was still searching for a satellite.
6 miles done @ 9:23
mile in 56:15.State Street route.
Scheduled:
2 Miles Easy +
3 Miles Tempo +
1 Mile Easy
Did 2 miles easy, 2 miles tempo (not the 3 miles) and 2 miles
easy.
A Tempo run would be 20 minutes at 8:05/mile or 25 minutes at 8:08/mile.
I did the 2 mile tempo portion at 8:06/mile (reading on watch) in 16:12 (3:48
short of 20 minutes). So 81% of 20
minute tempo portion done.
Need to work on putting together the longer distance at Tempo
pace.
Will consider this a “B” workout.
Improving with the harder workouts at correct intensities –
not there yet.Needs a little more
work.
New idea to rate the quality workouts: then assess
periodically.
Last seven quality workouts: A A C B (move to VDOT 41 due C and
B) A A B = 24/28 = 0.86.
I ran the Canal Trail @ 9:50am
with Marc A. today. Put together 16.48 miles
@ MP + 33 seconds (9:08/mile) in 2:30:30.
I will consider this an “A” workout.It was about 1.5 miles short of the 18 miles.
3 seconds off target per mile.
How can it have an “A” rating? Well; I have not run this long for quite some
time. And the later miles were at 9:05/mile goal. AND: the splits were consistent!
Of primary importance for me: putting in the Long runs with consistent
splits for the run duration – especially all the miles after Mile 13.
If I can maintain goal pace through Mile 20 on the training
runs, I believe I can maintain goal pace for the Marathon
(or if I do decompensate, it will not be mile 14 or 15 forward as in the past…it will be post
mile 20!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:14
1
57
0
9:14
2
0:09:13
1
18
41
9:13
3
0:09:16
1
42
41
9:16
4
0:09:11
1
13
26
9:11
5
0:09:13
1
29
15
9:13
6
0:09:06
1
35
17
9:06
7
0:09:13
1
14
6
9:13
8
0:09:13
1
0
0
9:13
9
0:09:01
1
0
11
9:01
10
0:09:16
1
14
15
9:16
11
0:09:08
1
0
35
9:08
12
0:09:10
1
42
0
9:10
13
0:08:54
1
28
80
8:54
14
0:09:03
1
54
13
9:03
15
0:08:35
1
0
70
8:36
16
0:09:17
1
22
14
9:17
17
0:04:28
0.48
0
14
9:16
Summary
2:30:30
16.48
367
396
9:08
Comments
From allie on Sat, Mar 10, 2012 at 17:12:51 from 174.23.144.229
nice job, PRE. "A" for sure! very consistent and excellent overall pace. i definitely think you've made a jump to the next level of fitness.
From ACorn on Sun, Mar 11, 2012 at 20:37:43 from 24.2.76.146
I concur with your 'A' assessment on this workout. You've got great endurance.
Have a fantastic week!
From PRE on Mon, Mar 12, 2012 at 16:04:58 from 99.50.213.11
Allie and ACorn,
Hi.
Thanks for the comments. Now I am in a bit of withdrawal. I am really looking forward to knocking out an 18-20 miler really soon. Just have to see if I can string together even splits over that distance.
From Burt on Tue, Mar 13, 2012 at 11:33:17 from 72.223.93.158
5:53pm: HHS
Track.Ran 4.88 miles in 45:58 @
9:25/mile
Scheduled: warm-up + 6x400 with 2:00 Rest + cool-down.
I did two half mile repeats and then 4 quarter mile repeats.
I ran 4.88 miles as opposed to seven
miles. Thus I was well prepared to rate
this workout as “C” rating. As I look at
the splits, I will give it a “B” rating.
The plan was to run the halves in 3:48 (or 7:36/mile).
I did not look at the watch because the last
time I did an interval workout without looking at the watch, I was dead on with
regard to pace. At that time, it was 12 x 1/4 mile with 1:30 rest that was done.
Tonight however I was running faster than 5K pace…the first
half at 7:33/mile, the second half at 7:17/mile…the quarters at 6:48/mile,
7:11/mile, 7:08/mile, and 7:14/mile. These
splits are faster than 7:36/mile. A lot faster.
The cool-down was 0.65 miles @ 7:55/mile. 7:52 is tempo pace.I ran at threshold while cooling down???
I simply ran too fast tonight. Cutting the repeats short, while running them
at correct target pace, deserves a low grade. Cutting them short when I ran them this fast...well
it is acceptable.I still am finding it
hard to believe that I ran this fast tonight thinking I was running at 5K pace.
Okay.........talked myself into it..............the "B" grade stands!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:13:54
1.51
23
23
9:12
2
0:03:47
0.5
10
0
7:33
3
0:02:00
0.11
0
16
18:28
4
0:03:38
0.5
14
14
7:17
5
0:02:00
0.12
21
0
17:05
6
0:01:45
0.26
0
21
6:48
7
0:02:00
0.11
15
15
18:56
8
0:02:03
0.28
6
0
7:11
9
0:02:00
0.11
0
0
18:18
10
0:01:47
0.25
12
0
7:08
11
0:02:00
0.11
0
19
18:21
12
0:01:56
0.27
10
0
7:14
13
0:02:00
0.11
0
0
17:55
14
0:05:11
0.65
0
0
7:55
Summary
0:45:58
4.88
111
107
9:25
Comments
From ACorn on Wed, Mar 14, 2012 at 00:57:53 from 24.2.76.146
PRE,
You may not have run 7 but the work you did was very solid. You've got quite a bit of speed and I think you could definitely set some PRs at the mile and 5K.
Scheduled: 1 Mile easy + 4 Miles Tempo + 1 Mile Easy.
Ran the four miles tempo up front. Then walked the first 1/8 of the mile five
split and ran easy through mile six from there. Of note, the sixth "Easy" mile was at MP + 16 seconds for 8:51/mile.
The four miles at threshold done @ 8:18/mile (in 33: 13). A 35 minute run @ VDOT 41 threshold intensity would be
done @ 8:16/mile. So a little off from that…but will rate this
as an “A” quality workout. Did the scheduled four mile tempo portion without cutting it short.
The Garmin 110 arrived yesterday.I wore it today. This is the first workout I did with the 110. Lot easier to read than
the 305.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:23
1
0
88
8:23
2
0:08:22
1
62
50
8:22
3
0:08:16
1
27
23
8:16
4
0:08:12
1
13
15
8:12
5
0:10:26
1
0
8
10:27
6
0:08:51
1
10
4
8:51
7
:02.4
0
0
0
9:13
Summary
0:52:32
6
112
186
8:45
Comments
From ACorn on Thu, Mar 15, 2012 at 22:46:13 from 24.2.76.146
Great job on the tempo! You're hitting your times and you even picked it up a little bit on the last couple miles.
Glad you like the watch, I agree that it is easier to read.
18 miles done in 2:42:39
at 9:02/mile pace (MP + 27 seconds).
I hit the splits at correct pace with high consistency. I typically do not consume gels or fluid on
training runs. Did an Out and Back
route.Today I took Power Gel going into
mile ten. Began drinking Gatorade at mile ten
forward also.This is why the mile ten
split is 9:20/mile.
Figured I would see what I could put together for mile 18
split. Decided to go for a Marathon Pace
mile.Got the 8:35/mile I was looking for. Attempted to mimic to a degree what I would
want to be doing during an actual race…pick up the pace a bit (or surge).
Pay no attention to Mile 19 split...1.6 seconds (I guess to turn the watch off.)
MILESTONE: High Consistency throughout 18 Miles.
Next Goal: Do same for 20 Miles.
Grade for workout: “A” of course!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:27
1
57
0
9:27
2
0:08:47
1
28
52
8:47
3
0:08:59
1
50
40
8:59
4
0:08:58
1
12
32
8:58
5
0:09:05
1
29
8
9:05
6
0:09:05
1
10
0
9:06
7
0:08:59
1
41
23
8:59
8
0:09:08
1
0
20
9:09
9
0:09:00
1
49
15
9:00
10
0:09:20
1
9
36
9:20
11
0:09:04
1
169
77
9:04
12
0:08:57
1
0
90
8:58
13
0:09:03
1
0
11
9:03
14
0:09:03
1
8
22
9:03
15
0:09:04
1
75
79
9:04
16
0:09:02
1
39
22
9:03
17
0:09:00
1
108
101
9:00
18
0:08:35
1
0
51
8:35
19
:01.6
0
0
0
9:24
Summary
2:42:39
18
684
678
9:02
Comments
From ACorn on Mon, Mar 19, 2012 at 15:56:53 from 68.66.168.22
You're starting to make it look too easy PRE.
From ACorn on Tue, Mar 20, 2012 at 11:40:08 from 68.66.168.22
PRE,
I saw on allie's blog that you're looking for strength training info. Assuming you aren't joking, I picked up this book last year and have learned lots from it. You seem to enjoy books like me :>
Scheduled: Warm-Up + (3 x ½ mile with ½ mile Rest) +
Cool-Down
I needed to put together the half miles in 3:48 (7:36/mile).
7.01 miles done in 57:35 at 8:13/mile
There was no warm-up because I thought I was running Easy at
the start of the run and 0.30 miles in I noticed I was running @ 5K pace.I am not kidding.Okay…I guess no warm up tonight.The half miles (goal 3:48) done in 3:47,
3:41, 3:33,
3:43, 3:42,
and 3:43.
I am running FASTER.Of note though I did have the recovery periods at 0.50 miles vs 0.25
miles…Not sure if that is counterproductive to the workout…will have to look
that up again.
I know that reps should be done with as much recovery as
needed to do the next rep at proper pace.Forgot about half mile repeats and mile repeats…at times 90-120 second
recoveries I remember seeing…at other times full recoveries (equal recovery).
At any rate…………..this workout clearly is an “A” workout! Have to say it is good to see an "A" rating for an interval workout. Was difficult getting out of the C and B range...but I think I am there. The distance is becoming more familiar to me at this pace.
Oh by the way…this will mean nothing to anyone who reads
this: I saw B.L. today and discussed his races and the HHS track team.
ACorn: If you read this, I am totally serious about Protein and building Upper Body. I am registered for a Tough Mudder and will run that on 7/14/12 in VT.10-12 miles of running…but really 27
obstacles that will need to be dealt with.The running aspect is not a concern.But the Upper Body Strength needs work. Thanks for this link http://www.amazon.com/Running-Anatomy-Joseph-Puleo/dp/0736082301
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:03:47
0.5
0
0
7:34
2
0:04:30
0.5
0
0
9:00
3
0:03:41
0.5
0
0
7:21
4
0:04:32
0.5
0
0
9:04
5
0:03:33
0.5
0
0
7:06
6
0:04:38
0.5
0
0
9:15
7
0:03:43
0.5
0
0
7:26
8
0:04:32
0.5
0
0
9:03
9
0:03:42
0.5
0
0
7:23
10
0:04:32
0.5
0
0
9:05
11
0:03:43
0.5
0
0
7:25
12
0:04:14
0.5
0
0
8:28
13
0:04:00
0.5
0
0
8:00
14
0:04:25
0.5
0
0
8:51
15
:05.0
0.01
0
0
8:17
Summary
0:57:35
7.01
0
0
8:13
Comments
From ACorn on Tue, Mar 20, 2012 at 23:40:00 from 24.2.76.146
PRE,
Great workout, those races look like a lot of fun. Google "Hobie Call" if you have time, he's the renowned king of obstacle racing. I believe he's got some videos that shows how he trains.
I will compile some info for you as far as protein powder and upper body training and send you a PM in the next couple of days.
From PRE on Wed, Mar 21, 2012 at 18:44:49 from 99.50.213.11
ACorn,
Thank you very much. I googled "Hobie Call." I posted about 6 or 8 videos to Facebook so far. Thus easy access. I think they will prove very helpful!!!
Wed, Mar 21, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Comments
From Jake K on Wed, Mar 21, 2012 at 20:06:35 from 67.177.21.60
Whoa - if you go to that page on youtube, and then click on the related videos, some of the stuff Hobie does is plain ridiculousness!!!
From PRE on Wed, Mar 21, 2012 at 20:25:36 from 99.50.213.11
The guy is amazing, no doubt. ACorn suggested I google him and I now have a boatload of information related to upper body strength development!
And he has got great running form - with weighted vest. Now that is a concept I never considered.
From ACorn on Wed, Mar 21, 2012 at 22:39:20 from 24.2.76.146
The guy is definitely a stud! He has run a sub 4 minute mile and still holds the Top of Utah Marathon record, he ran 2:16:38.
An unreal blend of endurance and strength!
From Burt on Tue, Mar 27, 2012 at 07:53:03 from 72.223.93.158
Well, I think he's a douche bag.
From Burt on Tue, Mar 27, 2012 at 07:53:11 from 72.223.93.158
Just kidding. Delete that.
Thu, Mar 22, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Sat, Mar 24, 2012
Race:
Savin Rock Half Marathon (13.1 Miles) 01:48:42, Place overall: 130
I will enter the Official Results later. The 1:48:42 time is from the wall chart at the race as is the 8:19/mile pace.
Going into this race: my left hamstring bothering me since
the Tuesday interval workout.Was not
sure how I would do but imagined I perhaps would not be doing very well.But…I will run the race.I will see how I am feeling during the run
and alter race strategy if necessary.
I ran the inaugural race last year at 8:38/mile.Then a
couple months later I PRd for the Marathon distance from
4:03 to 3:54.
This year I ran the Savin Rock Half Marathon at 8:19/mile! A massive PR for the course; taking 19 seconds
off per mile.The course has 700 feet of
elevation per the Garmin 110 GPS watch.
This result is ten seconds per mile off my Half Marathon
PR.What does this mean?Basically, I should have a massive PR for the
Half Marathon distance on a flat course!I am thinking sub 8:00/mile
pace.
The Race Strategy: Go for 8:00/miles
for mile 1-5 and 10-13.Did those 9
miles at 8:11/mile and they saw 325
feet of elevation gain.That is a decent
pace with that elevation!These nine
miles, pre-going into the race, I characterized as non-hilly.
The middle four miles (mile 6-9) were the Hilly miles.Run these at equal intensity is the
plan.These miles saw 380 feet elevation
per Garmin.I ran them very effectively
as can be seen by the splits.
Focus: was on it; monitoring breathing, turnover, intensity,
racers, rabbits, and the half mile splits.I forgot to change the laps from half mile (intervals Tuesday) to
mile.Was a bit entertaining watching
the people around me checking their watches at the 1.5 and 2.5 miles marks when
they heard my Garmin beeping at the lap completion (perhaps thinking they ran
incredible mile splits).Of note though,
I may keep the laps at the half mile mark for races…it is more immediate
feedback than the mile distance.
It is my belief that I am fitter than I have ever been.I slew this course.I am stringing together 18 milers and holding
the pace.I believe I am stronger.There was no walking during this race.I managed the entire race with
precision.Power Gel at mile six and ten
with Gatorade.
The question: can I string together 20 miles at 8:55/mile?I figure I could go for straight 8:55s.More entertaining may be going for 9:00s
with every 6th mile being 8:25/mile
which would allow for 8:55/mile or
better at end of run.Thinking next week
(Sat or Sunday) it would be time to attempt training at VDOT 42
intensities.
My sister Margie ran this race with me.It was her first Half Marathon and she is new
to running…six months.She ran it in 3:03.Congratulations again Margie on your great race.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:03:53
0.5
0
0
7:47
2
0:04:05
0.5
0
0
8:10
3
0:04:12
0.5
0
0
8:23
4
0:04:04
0.5
0
0
8:09
5
0:04:02
0.5
12
0
8:04
6
0:04:00
0.5
0
0
7:59
7
0:04:01
0.5
45
0
8:03
8
0:03:54
0.5
0
50
7:47
9
0:04:24
0.5
62
0
8:48
10
0:04:01
0.5
0
77
8:02
11
0:04:23
0.5
64
0
8:46
12
0:04:16
0.5
39
0
8:33
13
0:04:04
0.5
0
38
8:08
14
0:04:18
0.5
41
0
8:36
15
0:04:31
0.5
57
46
9:02
16
0:04:36
0.5
77
21
9:12
17
0:03:45
0.5
0
138
7:30
18
0:04:51
0.5
102
0
9:42
19
0:04:03
0.5
13
32
8:07
20
0:04:01
0.5
0
66
8:02
21
0:04:02
0.5
0
46
8:04
22
0:04:23
0.5
71
51
8:46
23
0:04:03
0.5
0
0
8:06
24
0:04:07
0.5
0
14
8:14
25
0:04:13
0.5
53
72
8:25
26
0:04:15
0.5
68
57
8:29
27
:20.0
0.04
0
0
8:20
Summary
1:48:45
13.04
705
706
8:20
Comments
From Jake K on Sat, Mar 24, 2012 at 19:55:13 from 67.177.21.60
Great run today! HUGE improvement from last time you ran this course - that bodes really well going forward... congrats!!!
From ACorn on Sat, Mar 24, 2012 at 20:18:38 from 174.253.161.101
PRE,
Awesome race! You're running very well.
Way to finish strong. Like Jake said, really great things in store for your running!
From PRE on Sun, Mar 25, 2012 at 07:58:28 from 99.50.213.11
Jake,
Thank you. Seems like a lot of people on this blog site are making huge improvements. I continue to watch how you are doing. I am hoping you do well at Boston. From what I have read on your site, you are really in great form and this has been the case consistently for some time!
ACorn,
Thank you. I was looking forward to your race report. Like I said to Jake, people on this blog site are improving with their running. But you - again - Congratulations on that massive 5K PR.
I know I am getting stronger. It is too early to really identify what that is about. I continue to track. I figure after another couple of months and data collection, I'll have a pretty good idea.
Be well. Say hello to Jing and Mom. I know, they don't know me. Just tell them you have bloggers that know about them and say Hi.
From Marc Audet on Sun, Mar 25, 2012 at 19:46:57 from 24.91.57.116
Hello Pre!
Well done, excellent time, the combination of endurance runs and track work is coming together very nicely.
Keep up the good work and enjoy a well deserved rest!
From ACorn on Sun, Mar 25, 2012 at 19:48:44 from 24.2.76.146
Sounds like you got your sister running! That's pretty cool, good for her to run a half marathon.
As far as running the 20 miles at 8:55 pace, I would say to just keep the pace as steady as possible. Good luck!
From Burt on Tue, Mar 27, 2012 at 07:52:11 from 72.223.93.158
Great job PRE! Now you're officially faster than me.
From PRE on Tue, Mar 27, 2012 at 18:42:10 from 99.50.213.11
Burt,
Hate to break it to you: My Half Marathon PR is: 09/27/09: Niantic Bay Half Marathon 1:46:54 (8:09 pace). But just in case there is any doubt, I am going to smash that PR to pieces soon. But hey, on a more positive note, your 5K and mile times are much better than mine. And it will take me a while longer to match your PR times for those distances.
From Burt on Tue, Mar 27, 2012 at 18:51:03 from 72.223.93.158
Ha! Well, there will be nobody more happy than I when it happens :)
From flatlander on Thu, Mar 29, 2012 at 15:22:07 from 76.31.26.153
late on this but congratulations on a great race, things seem to be shaping up for you very well
At 5:51pm I ran
7.01 miles with 3 miles being VO2max while 4.01 Easy pace.7.01 miles in 1:05:07 @ 9:17/mile.
A mile warm-up and then six half mile repeats with equal
rest.Needed to put them together in 3:48 but it was not happening tonight.Off by 27, 23, 26, 18, 22, and 10 seconds respectively. Strong headwinds one side of the track - so must mean strong tail winds on the other side of the track - somehow, I did not feel those tailwinds. On a positive note, I ran the quality
workout, did the six repeats, and did better on the last three when compared to
the first three.
Grade for workout…well I don’t think I will ever give myself
a D…would have to be really poor workout for that kind of a grade.
Probably “C” grade.Yeah…I’ll go with “C.”So hoping
to do bit better Thursday for the Tempo run.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:04:58
0.5
20
0
9:56
2
0:04:59
0.5
0
10
9:58
3
0:04:15
0.5
7
0
8:30
4
0:04:44
0.5
20
13
9:29
5
0:04:11
0.5
7
20
8:22
6
0:04:50
0.5
--
7
9:40
7
0:04:14
0.5
13
20
8:28
8
0:05:06
0.5
16
7
10:12
9
0:04:06
0.5
26
3
8:13
10
0:05:05
0.5
30
10
10:10
11
0:04:10
0.5
0
46
8:20
12
0:05:05
0.5
3
7
10:10
13
0:03:58
0.5
3
3
7:56
14
0:05:20
0.5
23
0
10:40
15
:04.4
0.01
0
--
9:52
Summary
1:05:07
7.01
184
157
9:17
Comments
From ACorn on Tue, Mar 27, 2012 at 21:05:16 from 24.2.76.146
PRE,
Good workout. You fought the good fight and finished even though the reps were tough. That's excellent. I think we all have days that our bodies aren't up for what we have planned, part of being a runner/human. You've had some top notch efforts lately so you know what you're capable of.
Also, thanks for welcoming my mom to the blog, I hope it helps her as much as it has helped me.
From Marc Audet on Wed, Mar 28, 2012 at 19:38:25 from 24.91.57.116
Hi PRE,
Keep in mind that you ran a hard race on Saturday, so you are just about recovering from a PR effort. Trying to do a hard interval workout so soon after may have been a bit optimistic.
The fact that your splits improved progressively seems to indicate that initially, your legs were a bit stiff from Saturday, and as you warmed up and stretched, you were able to find some speed.
Overall, a decent workout, nothing to worry about. Keep up the good work!
From allie on Thu, Mar 29, 2012 at 16:28:33 from 97.126.223.167
hi PRE. nice job with the workout. some days are better than others, but you still did great and pushed through to the end (even with the wind -- that's tough). you are continually getting stronger and faster. keep it up.
7:27am: Ran 20.02
miles in 3:08:37 at 9:25/mile.Canal
Trail.Ran with Marc Audet.
Plan had been to do the 20 miles at 9:00/mile. Little
slower today due to the recent hard efforts (race last weekend).
17 of the splits at 9:07-9:28/mile.
Mile ten sees 130 feet elevation and
done at 10:18/mile. Last two miles done at 10:00/mile.So consistent splits for 17 miles with a
range of 21 seconds and regression last two miles. Mile 16-20, right leg bothering me a bit.
Of note, forgot to change laps from 0.5 miles to 1 mile…thus
too many splits to include in this blog entry…not enough room.
“A” grade: a 20 Miler.
Comments
From ACorn on Sat, Mar 31, 2012 at 13:36:13 from 24.2.76.146
Nice miles at a great pace. Keep an eye on that leg.
From flatlander on Sat, Mar 31, 2012 at 14:11:59 from 76.31.26.153
Nice run. Are you doing that mudder?
From PRE on Sat, Mar 31, 2012 at 14:33:37 from 99.50.213.11
ACorn,
Thanks. I will. I have decided to replace the Tuesday interval workouts with a tempo run. I think the interval workouts require more recovery. And I am hoping the tempo runs will be more beneficial for the May 6th Marathon.
Flatlander,
Yes. I am running a Tough Mudder on 7/14/12 in VT. And ACorn gave me great ideas on upper body workouts.
Saint Barnabas route at 8:24am.
7.68 miles in 1:05:30 at 8:32/mile.Marathon Pace miles.Another
threshold run.
Split
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
1
142
202
8:28
2
1
0
23
8:28
3
1
96
106
8:24
4
1
89
50
8:49
5
1
35
46
8:49
6
1
22
31
8:24
7
1
0
12
8:28
8
0.68
12
0
8:25
Summary
7.68
397
469
8:32
Comments
From ACorn on Sat, Apr 07, 2012 at 20:48:28 from 24.2.76.146
Great run Pre! Those threshold runs can be challenging at least for me just as much mentally as they are physically. Good going. As far as my last 2 races go, the courses have been fairly generous.
From Burt on Sat, Apr 07, 2012 at 21:08:15 from 72.223.93.158
Dang it! I was going to say great run Pre! Well, I'll say it with CAPS. Great run PRE!
From flatlander on Sat, Apr 14, 2012 at 16:37:38 from 198.207.244.102
Good job, MP runs are tough, looks like you held pace throughout.
7.70 miles at 8:26/mile
(Marathon pace miles).Saint Barnabas route.
Tremendous head wind the back portion.I am actually surprised I put together the MP
miles.Going into mile four there was
elevation and I was focused on turnover and breathing…not pushing too
hard.I actually put that mile together
at 8:11/mile!The elevation gain for split 4 is id as 14
feet…this is off.Actually more
elevation than that…probably about 50 feet of so.
So an “A” workout.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:45
1
12
75
8:45
2
0:08:24
1
11
24
8:25
3
0:08:11
1
37
30
8:11
4
0:08:11
1
14
15
8:11
5
0:08:17
1
57
53
8:17
6
0:08:41
1
17
28
8:41
7
0:08:32
1
5
16
8:32
8
0:05:53
0.7
16
0
8:24
Summary
1:04:55
7.7
169
242
8:26
Sun, Apr 15, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.10
0.00
0.00
0.20
0.30
542D044a
Sunday, 4/15/12
at 208pm
0.10 mile Race: My last place time 31.79 seconds.
Michael 1st, Brandon (bike) 2d, Christian 3d, Me
last.
Done in 31.79 seconds
542D044b
Sunday, 4/15/12
at 2:18pm
0.10 mile Race: My last place time 31.97 seconds
Michael 1st, Brandon (bike) 2d, Christian 3d, Me
last.
Tuesday 4/17/12
at 6:23pm: 3.11 miles at 8:55/mile (MP + 30 seconds) in 27:47
Legion Field
Went for a 9:30, 9:00 and 8:30
mile and did a 9:26, 8:53 and 8:29
mile.
I am considering a ten mile progressive run for Saturday (9:00, 8:50,
8:40, 8:30,
8:20, 8:10,
8:00, 7:50,
7:40, 7:30).
The faster miles in the progressive run mimic the later
miles of the marathon (more difficult to put together marathon pace miles at
the tail end of the marathon).Putting
together an 8:25/mile at mile 23
might feel like running a 7:25/mile.
Or put another way, running a 9:25/mile at mile 23 might feel like running an
8:25/mile.
Cheshire Half Marathon as a Training Run (week before Marathon)
Run it at Marathon Pace (8:25/mile).Most people would say this would be okay.
Run it at Half Marathon Pace (7:55
mile).Most people would say not a good
idea as may compromise Marathon following week.
Garmin has the race done in 1:49:28
with distance being 13.28 miles at 8:14/mile.I ran faster pace than that though because I
forgot to turn the watch off while going through the finish line and
beyond…probably walked 30 seconds before shutting off and thus the last 0.28
miles calculated at 9:32 where all preceding splits in the 8s and 7s.
Was going for 8s…A fair calculation would be to take the 13
miles and average the pace and that would be the pace of the half
marathon.
Official time has pace being 8:19/mile
and done in 1:48:56.Will go with official time because although
it may be off and I ran it faster…the same holds true for all the
participants…all the times are off.
Cheshire Half Marathon
at 8:30am:
Distance:
13.28 mi
Time: 1:49:28
Avg
Pace: 8:14 min/mi
Elevation Gain: 303 ft
Calories: 1,779
C
Was going for 8 minute miles and put them together at 8:14/mile.Oh well...okay I guess.I forgot
to turn the watch off after the race and there was about thirty seconds of
walking after crossing the finish line...figure about 8:10-8:12/mile.No
matter.The Race report which is not
official yet states 8:19/mile.Although Official report may report 8:19 mile and may be inaccurate, will go with
Official report as it will be inaccurate for all participants.And the course was a little long which also
factors into discrepancy in Garmin and Race Report times (I ran 13.28 miles
versus 13.1 miles which is Half Marathon distance).Or maybe I just did not handle the tangents
well.At any rate, good race, decent
result.
Marathon scheduled for next week. Have been somewhat slacking on
running...and learning about upper body training. Medicine balls are
awesome...who knew? Probably a lot of people but not me.
Ran 26.41 miles in 3:59:27
@ 9:04/mile per Garmin…forgot to turn
The Garmin off.The official time will
be 3:58 something.That was the reading on the Marathon Clock
when I crossed the finish line.My
personal best for the Marathon distance is 3:54 @ 8:56/mile…so
about 4 minutes off from my personal best.
I was going for 8:30s.
Mile 1-5 sees 236 feet of vertical and done at 8:22/mile.
Mile 6-10 has 178 feet of elevation and done at 8:24/mile
Mile 11-15 sees 158 feet of vert and done at 8:35/mile.
Mile 16-20 has 217 feet of vertical and done at 8:58/mile avg.
Mile 18 sees the first split in the nines range…18 at 9:06/mile, mile 19 at 9:07 mile and mile 20 at 9:13/mile.Out of 8:30s
territory now.
At the 20 Mile mark, my average pace is 8:35/mile.Thus
95 seconds off goal!Not bad!
BUTTTTTTTT, Mile 18-20 is telling.The story is simple.The Wall is coming.
The Wall…Mile 21-25 has 255 feet of elevation and done at 10:29/mile avg.
Now I am not 1.5 minutes off target goal…I am 11.5 minutes
off my target time.
The plan was to PR for the Marathon
distance…I changed that plan at around Mile 22.Not happening.The new plan was
to simply get around the 3:54
personal best marathon time.
Is3:58 a good time?Yep.I
mean, I am off my Personal Best by four minutes!Well a few observations:
I ran 60 miles during the past 5 weeks (avg. 12 miles per
week).Folks, need to run a bit more
than that to do well!
Glycogen storage inferior…muscles not fueled properly.Need to get better with dieting.Ham and Cheese sub pre marathon dinner??
Staple of the Marathon…get good
rest.Me – bed at 1:30am, up at 5:30am,
Marathon at 7:30am.
So I basically set myself up to hit the Wall!I mean, come on.What would you expect?
But if hitting the wall only gets me 4 minutes off my
Personal Best, I am pretty confident that proper training and not hitting the
wall will result in a massive PR.
All and all…I’m good with the 9:03/miles
for the marathon distance given my inferior training of late.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:06
1
26
13
8:07
2
0:08:30
1
36
20
8:30
3
0:08:29
1
62
39
8:29
4
0:08:18
1
33
33
8:18
5
0:08:25
1
79
46
8:25
6
0:08:23
1
30
72
8:23
7
0:08:34
1
108
30
8:35
8
0:08:08
1
7
92
8:08
9
0:08:28
1
13
49
8:28
10
0:08:28
1
20
13
8:28
11
0:08:30
1
20
39
8:30
12
0:08:31
1
59
46
8:31
13
0:08:43
1
13
20
8:43
14
0:08:27
1
33
20
8:27
15
0:08:43
1
33
33
8:43
16
0:08:53
1
30
10
8:53
17
0:08:32
1
46
26
8:32
18
0:09:06
1
20
13
9:06
19
0:09:07
1
39
79
9:07
20
0:09:13
1
82
33
9:13
21
0:10:17
1
66
33
10:17
22
0:10:01
1
39
10
10:01
23
0:10:24
1
75
151
10:24
24
0:10:24
1
36
30
10:25
25
0:11:18
1
39
95
11:18
26
0:10:50
1
46
33
10:50
27
0:04:39
0.41
52
49
11:25
Summary
3:59:27
26.41
1,171
1,161
9:04
Comments
From Jake K on Tue, Jun 12, 2012 at 15:31:19 from 155.100.226.54
Haven't seen you on here in a while and then just caught this... Congrats on the sub 4 - not a PR but pretty close. That's very good. Saw that you came pretty close to your 5K PR recently as well. Excellent sign for your overall fitness if you can run well at both ends of the spectrum (and run a mile PR during that 5K!).
From PRE on Tue, Jun 12, 2012 at 18:33:41 from 99.50.213.11
Hey Jake, Thank you very much. I plan to PR for the 5K distance soon! Sounds strange. But I plan to train. AND, I am working on not smoking! So that should make a difference with regard to running performance. By the way, this is long overdue. Congratulations on the Boston Marathon 23d place result! I did read about it way back when...just had not congratulated you (sorry). But I must admit, I have a lot of catching up to do to find out what people on this site have been up to! Talk to you soon. Hope all is well.
From Jake K on Wed, Jun 13, 2012 at 13:13:19 from 155.100.226.54
I think the no-smoking will definitely make a difference for you.
Thanks for the Boston congrats. It was a hard day to run a marathon... but I've bounced back well and have raced better in May and June... so things are good!
I was going for 9:00/miles.I ran the 4.01 miles in 35:48 @ 8:56/mile.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:01
1
437
0
9:01
2
0:08:58
1
22
0
8:59
3
0:08:50
1
36
64
8:50
4
0:08:56
1
42
35
8:56
5
:03.5
0.01
0
0
9:04
Summary
0:35:49
4.01
538
100
8:56
Thu, May 17, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
4.01
0.00
4.01
551D053
Thu, May 17, 2012
2:58 PM
Distance:
4.01 mi
Time:
32:11
Avg
Pace: 8:02 min/mi
Elevation Gain: 167 ft
Off on my pace.I was
going for a progressive run.The goal
was to start at 9:00/mile (nice and
Easy) and decrease by ten seconds with each split to end the run with an 8
minute split.Thus a 7 mile progressive
run in 59:30 was the goal.The splits I
put together were 8:17, 8:01, 8:05
and 7:43.
The obvious choice after putting together the first split at
8:17/mile was to do a shorter
progressive run.But I ran the second
mile too fast not finding the 8:07
mile but instead an 8:01 mile.Okay…off my game here.Just run for about a half hour and call it
quits became the new plan.
Turns out to be a Tempo run at VDOT 42 intensity!
I have no idea why I am so off my game (running too fast –
and yes, if the purpose of the run is to leave the gate at 9:00/minute mile and an 8:17/mile
is done…then that’s too fast).I
salvaged the run by still getting in the Quality workout.But I may need to keep an eye on this.
NOT SMOKING…no, I do not believe this is a factor – not yet
at least.The running will improve with
not smoking…but it is only Day 5…will not be that dramatic an improvement.
Split
Time
Moving Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:18
8:17
1
27
30
8:18
2
0:08:01
8:00
1
51
32
8:01
3
0:08:05
8:06
1
49
66
8:05
4
0:07:44
7:43
1
39
24
7:44
5
:03.3
:03
0.01
0
0
5:47
Summary
0:32:11
32:09.0
4.01
167
152
8:02
Sat, May 19, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
13.01
0.00
0.00
1.00
14.01
552D054
Sat, May 19, 2012
7:24 AM
Distance: 14.01 mi
Time: 2:06:47
Avg Pace: 9:03
min/mi
Elevation Gain: 698 ft
I Ran 14 miles at 9:03/mile with Marc.I decided to run the 14th mile
faster and did it @ 7:41/mile.Like to end some runs with the last split
being the fastest…just to show there is still gas in the tank!
An 8:31 and an 8:11 mile for 2.01 miles at 8:21/mile.
554D056
Sun, May 20, 2012
7:28 AM
Distance: 2.91 mi with Doug.
Time: 27:41
Avg Pace: 9:32
min/mi
8/47/mile, 9:30/mile and then 0.91 miles in 9:24.Avg pace for the 2.91 miles at 9:32/mile.
Split
Time
Distance
Avg Pace
1
0:08:47
1
8:47
2
0:09:30
1
9:30
3
0:09:24
0.91
10:23
Summary
0:27:41
2.91
9:32
Mon, May 21, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
3.09
0.00
3.09
10 DAYS.
555D057
Mon, May 21, 2012
9:49 PM
Distance: 3.09 mi
Time: 24:36
Avg Pace: 7:57
min/mi
VDOT 42 Tempo Run
I worked until 7pm
tonight.After work, met Stephen at the Hamden
High School track at 930pm.Based on my breathing, I thought the pace was
around 8:15/mile. We did the 3.09 miles at 7:57/mile.I am
running faster.Of late, I am running
faster than my breathing tells me I am running.I thought my running would improve without smoking in about six
months.But I am thinking that it has
already improved.We watched a little
hockey after the run.Given the mudder
is in a couple months, hill work probably isin order.Stephen and I will be running Sleeping Giant
Saturday.Hey Margie, if you are
reading this, Stephen, like you is using Run Keeper.His Run Keeper app seems to be accurate on
all levels (distance, pace, time, gps positioning, etc).You might want to touch base with him to find
out the version, etc.Or the other
option would be to have someone purchase that Garmin 110!
Wed, May 23, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.47
0.00
0.00
0.00
6.47
556D058
Wed, May 23, 2012
5:46 PM
Distance: 6.47 mi
Time: 58:03
Avg Pace: 8:58
min/mi
Elevation Gain: 608 ft
Ran with Bryan
on the Canal Trail.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:30
1
58
39
8:31
2
0:08:53
1
0
29
8:53
3
0:09:04
1
242
209
9:04
4
0:08:58
1
148
157
8:58
5
0:09:05
1
105
149
9:05
6
0:09:29
1
54
18
9:29
7
0:04:04
0.47
0
27
8:34
Summary
0:58:03
6.47
608
628
8:58
Thu, May 24, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
3.21
0.00
0.00
3.21
557D059
Thu, May 24, 2012
5:40 PM
Distance: 3.21 mi Time: 27:00 Avg Pace: 8:25 min/mi Elevation Gain: 107 ft
Sat, May 26, 2012
Race:
Hamden Hills Half Marathon (13.1 Miles) 01:58:33, Place overall: 30
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
13.12
0.00
13.12
558D060 Hamden Hills Half Marathon
Sat, May 26, 2012
8:03 AM
Distance: 13.12 mi Time: 1:58:33
Avg Pace: 9:02 min/mi Elevation Gain:
1,278 ft
Ran the Half Marathon and this 9:02/mile
pace is decent given the 1,278 feet of Elevation gain.
The last 0.60 miles has 300 feet of vertical – so pretty
good option for Hill Repeats in preparation for the Mudder.
I ran Sleeping Giant with Stephen.We did a 2.75 mile trail run…but 1.75 miles
tough terrain with more rock and mountain climbing than running.Good amount of elevation.Excellent climb and run.The moving time was 31:03 and elapsed time
35:50 – because honestly, I needed to take a few breaks.Goal in near future would be to complete the
run with no breaks.But will be a work
in progress…not an easy run.An thus, an
excellent run!
Distance: 2.75 mi Time: 35:50 Avg Pace: 13:02 min/mi Elevation Gain: 780 ft
Distance: 3.15 mi Time: 24:30 Avg Pace: 7:47 min/mi Elevation Gain: 122 ft
This from the Garmin watch.32 seconds off of my Personal Best for the 5K distance.BUT, the first mile was a 7:09/mile.And
this (sad to say) is a Personal Best for the mile distance!So I am happy with that.
Goal One: Run 6:39/mile
within three months…and do it on a track! Each quarter at 100 seconds.
Of note, my focus was really putting together a good first
mile split knowing that I would slow for the second mile.Only thought for the second mile was to slow,
chill, recover, and get the split below 8:00/mile for <7:35/mile average for
the two miles.Did that getting a 7:57/mile.And this is what racing is about (at least for me): several goals within
the race and definitely not focusing on the total distance.
For the third mile split, my goal was to put it together at 7:35/mile.I fell short here.Not because I
was spent, more to do with the elevation.Garmin has that 3d mile at 84 feet elevation gain.So the 8:21/mile
I put together with that kind of vertical – for me that is not too shabby.An excellent effort!Probably a hard effort with that kind of
vertical would have me putting it together normally in about 8:30/mile.
Finally, the final 0.15 miles done at
6:58/mile…awesome.That was the best
average pace split!I know, only 0.15
miles with 35 feet elevation loss…still…I will take it.
Not sure what the official race report will have as pace and
time.The Garmin has me running 3.15 miles
and the official report will have 3.11 as distance covered.Thus the pace per mile will come in higher
than 7:47.Best pace for the 5K distance is 7:43 (official) and 7:37 (unofficial – Garmin).Best pace today (unofficial) is 7:47/mile average.
So: the question: is NOT SMOKING making a difference.Considering that I ran this race with no
specific 5K training preparation and had this superior result, my guess is
YES!!!
And if anyone out there knows anything about me, then you
must know I will continue to assess.And
that means – still committed to continuing to work toward staying off those
freaking cigs.
And hey Doug, if you are reading this, I posted that link at
12:45am.
Official Results: Time for the 5K is 24:28 @ 7:54/mile and so 30 seconds off from my best
time for the distance.
Overall: 103/657 = 0.16 overall.Male Age Division:27/90 = 0.30.
This is great.However,
The three top runners for the men 12 and under beat me with
a pace of6:53/mile
(12 years old), 7:39/mile (12 years
old) and 7:40/mile (10 years
old).So if I run this next year, I
probably should set a goal of beating the 2d and 3d place winners in this age
division (Males 12 and under!).Maybe
they have not started smoking yet.
To my credit, I beat the three top winners in the Male 60-69
Age division.
Distance: 6.13 mi Time: 1:21:37
Avg Pace: 13:19 min/mi Elevation Gain: 1,737 ft
Time:
1:21:37
Moving Time:
1:13:41
Elapsed Time:
1:21:37
Avg Pace:
13:19 min/mi
Avg Moving Pace:
12:01 min/mi
Ran Sleeping Giant with Stephen (cousin and Tough Mudder
team member) today. We went around the
mountain x 1 and up to tower and down x2 for 6.13 miles with 1,737 feet of
vertical. As always, this is an
excellent run.I fell once –little blood
– not much.No worries, this is good!This is an excellent run for Tough Mudder
preparation I suspect. Next week, we
will do the Tim Werner Sleeping Giant circuit – which is an additional up to
tower and down portion.
Again, took breaks.The
average pace was 13:19 but the
average moving pace was 12:01. And if you are thinking this is slow, well
hey, not a speed run (from a numbers perspective). The sweat was pouring off me and the heart was
racing – this is usually a good indicator that work is being done. The first half mile is always like a half mile
I have never run before…UPHILL MAN! But
the entire run is all uphill and downhill.There is no flat!
Post run: Stephen and I make a bet. First one to smoke loses the bet. From now until the Tough Mudder, we cannot
smoke.So I am going for 35 days.I am a bit competitive so let’s see who wins
this thing. I am thinking now that we
both might not smoke. But we’ll
see.I obviously need to do something a
little different than what I had been doing (picked smoking back up Monday and
continued smoking until today)!So you
got it…DAY ONE (again).Hey I’ll get
there.The journey is becoming much more
interesting.
Distance:
1.03 mi Time: 8:08 Avg Pace: 7:54 min/mi
Time:
8:08
Moving Time:
8:06
Elapsed Time:
8:08
Avg Pace:
7:54 min/mi
Avg Moving Pace:
7:53 min/mi
Split
Time
Moving Time
Distance
Avg Pace
1
0:07:54
7:53
1
7:54
2
:14.2
:13
0.03
8:19
Summary
0:08:08
08:06.0
1.03
7:54
Attempted to run a mile @ mile race pace and was not feeling
this today after the Sleeping Giant run yesterday.Put the mile together in 7:54 and had been going for 6:59.Ran with Doug and he was ahead of me the entire
way.So I figured he beat me.He was in Lane 1 and I was in Lane 2.He put together the mile in 8:04 (inside lane).Was awesome seeing him fly down the track. At the quarter mile mark, I was at 6:15/mile.So Doug was at that or faster.It
should be interesting when Tim, Doug and I race our next mile!Clearly I will not be running Sleeping Giant
the day before the mile race.I can’t
afford to!
Distance:
3.06 mi Time: 27:14 Avg Pace: 8:54 min/mi
Time:
27:14
Moving Time:
27:07
Elapsed Time:
27:14
Avg Pace:
8:54 min/mi
Avg Moving Pace:
8:52 min/mi
Split
Time
Moving Time
Distance
Avg Pace
1
0:08:54
8:53
1
8:54
2
0:09:03
9:03
1
9:03
3
0:08:47
8:42
1
8:47
4
:30.2
:29
0.06
8:46
Summary
0:27:14
27:07.0
3.06
8:54
The plan was to go for 9:00/miles. As I was in Lane 2 and pacing Doug for 9:00/miles, I attempted to put it together at 8:50/mile.I will finish my mile about 0.02 miles before he finishes his mile (lane
difference and we are side by side).Thus he would have ten seconds more to run to go from 0.98 miles to the
one mile mark.This is the correct
practice.At one point, I thought I
needed to run 9:10s…but in fact…I
should be going for 8:50s if I am in
Lane 2 and pacing him for a 9:00/mile.
Comments
From ACorn on Sun, Jun 10, 2012 at 13:52:55 from 24.2.76.146
You'll hit your sub 7 mile. After last weeks 7:09, you know what it'll take to get there. Isn't it fun suffering to set PRs? :>
From PRE on Sun, Jun 10, 2012 at 14:01:46 from 99.50.213.11
ACorn, I have missed you and others on this site. But I did catch up reading about you. And from what I read, you are off the injured list - is that correct? Hoping it is! Mom has not been on here in a while I notice. But I am pretty sure she is still running. At least I hope she is. Hope all is going well with you and your family. I feel the 6:59 is coming. PR for the mile during a 5K race...I loved that. Awesome that you ran a 1/4 mile with those kids!!! Heck yes it is FUN.
As of 5/12/12, Went about 17 days without smoking. Then about 5 days without smoking. Back to giving it another shot. 12 noon will be 48 hours. Have a bet going with someone. So I have a much better shot of not smoking
now! Again…a little competitive.
Run for today: A Mini Progressive run with 4 miles and the
splits are 8:44, 8:29, 8:18 and 8:03. The
Sleeping Giant run Sunday is a bit taxing.Not the best pace yesterday for a fast mile attempt. But getting back into the groove.End result: 4.01 miles at 8:23/mile.
568D070 LL Mini Progressive
Mon,
Jun 11, 2012 8:52 AM
Distance: 4.01 mi Time: 33:36 Avg Pace: 8:23 min/mi Elevation Gain: 191 ft
Distance: 6.47 mi Time: 57:23 Avg Pace: 8:52 min/mi Elevation Gain: 235 ft
Canal Trail: First three mile splits were 8:24, 8:45
and 9:00.
Decided to keep the remaining miles at 9:00 pace and put together the remaining 3.47 mile splits
at 9:01, 9:01,
9:01 and 8:58.
Good Run.Raining.And why should that stop
the run from happening?Fact of the
matter is it rains during races also.Component of training: Duplication of racing conditions.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:24
1
58
52
8:24
2
0:08:45
1
35
43
8:45
3
0:09:00
1
46
41
9:00
4
0:09:01
1
14
17
9:01
5
0:09:01
1
17
53
9:01
6
0:09:00
1
65
34
9:01
7
0:04:13
0.47
0
39
8:58
Summary
0:57:23
6.47
235
278
8:52
Comments
From ACorn on Tue, Jun 12, 2012 at 20:15:11 from 24.2.76.146
Nice running in the rain! I posted my plans on my blog. Aside from the Tough Mudder coming up for you, what else is on the radar! I'm sure you can kick the smoking habit with some solid willpower. I've seen it done many times and have little doubt that you'd run better. Best of luck with your training my friend!
From PRE on Tue, Jun 12, 2012 at 21:53:48 from 99.50.213.11
Acorn,
I posted on your 6/12/12 blog entry.
Wed, Jun 13, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
6.01
0.00
0.00
6.01
570D072 Route 22 and Back
Wed, Jun 13, 2012
5:56 PM
Distance: 6.01 mi Time: 51:33 Avg Pace: 8:35 min/mi Elevation Gain: 196 ft
A Progressive Run for 6 miles with goal being each mile ten
seconds faster than the previous.
Put them together in 9:02,
8:47, 8:38,
8:32, 8:20,
8:11.
End result: 6.01 miles done at 8:35/mile.Thus MP miles.
I am still not smoking.Day 5!Stephen called me today
and we discussed smoking one Saturday after the run.Coffee and a smoke.Perfect.Let’s have one and then get the bet going again.Well I raised the topic.He is having a hard time at it also.Hey Saturday is a long way off.I may change my mind.
571D073 Rochford
Thu, Jun 14, 2012
5:46 PM
Distance: 5.66 mi Time: 51:23 Avg Pace: 9:05 min/mi Elevation Gain: 271 ft
Easy run is 9:04-9:34/mile
pace.Off to a slow start for the first
split at 9:46/mile.By the end of the
run got the 5.66 miles to 9:05/mile
pace.It was a decent run.Did not feel like running harder
tonight.I did a couple progressive runs
already this week.I may incorporate a
tempo run into the Long run Saturday.Planning Cruise Interval Miles or 400, 800 or 1200 meter repeats with
400rest on Tuesdays for 5K total
distance for workbout portions.At
several points this week did some pick-ups during the runs.Formal 10x100s not done.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:46
1
66
96
9:46
2
0:08:58
1
13
9
8:58
3
0:09:03
1
40
21
9:03
4
0:09:00
1
41
62
9:00
5
0:08:49
1
31
63
8:50
6
0:05:47
0.66
81
25
8:46
Summary
0:51:23
5.66
271
278
9:05
Comments
From flatlander on Sat, Jun 16, 2012 at 11:43:07 from 76.31.26.153
Good luck with the smoking thing, didn't realize you were dealing with that. Very imipressive that you can do all this.
From PRE on Sun, Jun 17, 2012 at 18:06:11 from 99.50.213.11
Flatlander,
When I was smoking, there were more reasons not to mention that fact than to mention it (on this site). But now that I am working on quitting, I figure it would be wise to point this out to my blogging friends.
Distance: 10.00 mi Time: 1:31:53
Avg Pace: 9:11 min/mi Elevation Gain:
562 ft
It takes a mile to get to Whitney.By 2.38 miles, I am at Whitney
Water Center
(yesterday start point).I pass the New
Haven Green and am at South Frontage Road by mile 5.Then Back.Ten miles done at 9:11/mile average pace.It was an Easy run so the goal was to keep
the splits between 9:04-9:34/mile.That was accomplished.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:31
1
80
84
9:31
2
0:09:13
1
50
64
9:13
3
0:09:13
1
32
36
9:13
4
0:09:10
1
17
10
9:10
5
0:09:15
1
39
69
9:15
6
0:09:04
1
60
49
9:05
7
0:09:09
1
28
20
9:10
8
0:09:15
1
102
91
9:15
9
0:09:00
1
27
26
9:01
10
0:09:01
1
128
79
9:01
11
:02.0
0
0
0
7:52
Summary
1:31:53
10
562
530
9:11
Comments
From Burt on Mon, Jun 18, 2012 at 19:33:54 from 72.223.80.161
Distance: 10.01 mi Time: 1:33:46
Avg Pace: 9:22 min/mi Elevation Gain:
619 ft
12 Days with almost no smoking. Smoked Saturday with Stephen.Planning to smoke again this Saturday with Stephen. Hey, it’s
something.
A ten miler today at Easy Pace doing the miles at 9:22/mile.
Had some time before work to get the run
in. Still on track with getting the
miles in and am in week two of an 18 week training program. First couple weeks call for forty weekly miles
and then increase from there.
Distance: 9.01 mi Time: 1:33:37
Avg Pace: 10:24 min/mi Elevation
Gain: 316 ft
Time:
1:33:37
Moving Time:
1:24:41
Elapsed Time:
1:33:37
Avg Pace:
10:24 min/mi
Avg Moving Pace:
9:24 min/mi
I ran with Stephen today and we did the nine miles with some
breaks. Moving time for the miles was 9:24/mile. Good run and good route “in the streets in the
town of New Haven.”
Split
Time
Moving Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg Moving Pace
1
0:08:31
8:26
1
6
22
8:31
8:26
2
0:08:27
8:28
1
46
0
8:27
8:28
3
0:09:56
8:49
1
48
58
9:56
8:49
4
0:09:35
9:35
1
78
72
9:35
9:35
5
0:14:12
11:00
1
9
21
14:12
11:00
6
0:11:20
9:52
1
79
53
11:20
9:52
7
0:10:28
9:18
1
10
61
10:28
9:18
8
0:09:18
9:18
1
28
21
9:18
9:18
9
0:11:49
9:53
1
12
0
11:49
9:53
10
:02.4
:02
0.01
0
0
7:20
6:01
Summary
1:33:37
24:41.0
9.01
316
308
10:24
9:24
Sun, Jun 24, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
8.00
0.00
0.00
3.02
11.02
Three runs today: 7:11 am
sees a mile at 7:30 pace.7:32am
sees two miles at 7:43/mile.And finally 2:28pm
sees 8 miles done at 9:08/mile.Eleven miles for today and 9 miles done
yesterday has 20 being done this weekend.Not too bad.
I attempted to go for a PR mile.Best time for the mile is 7:09/mile.I got
this done @ 7:30/mile.I was 21 seconds
off from my personal best.I ran this
cold and next attempt might warm up for a mile with some pick-ups and then go
for the PR.
Distance:
2.01 mi Time: 15:33 Avg Pace: 7:43 min/mi
Split
Time
Distance
Avg Pace
1
0:07:46
1
7:46
2
0:07:40
1
7:41
3
:05.9
0.01
7:35
Summary
0:15:33
2.01
7:43
I ran two miles at a pretty decent pace. I got the first one done in 7:46 and the next one done at 7:41.7:43 average pace for the two miles.7:43
is my PR 5K pace.The plan was simply to
stay close to Tim without overextending.These two miles were much easier to put together than the first mile run
earlier at 7:30/mile.
So these two workouts done today would be considered a
Quality workout in that 3 miles done at what is essentially 5K pace or
better.
Distance: 8.00 mi Time: 1:13:03
Avg Pace: 9:08 min/mi Elevation Gain:
586 ft
I was going for an Easy run (9:04-9:34/mile).I was able to do the 8 miles at 9:08/mile average pace.The first split was done at 9:53 and the second at 9:21/mile.Legs a bit tired from the three 5K pace miles
earlier in the day.Going into mile 3
though, I am pretty confident the 8 miles will be done around 9:04-9:14/mile pace.It is simply going to be another progressive run with faster miles at
the tail end.Not very difficult to run
fast and negative split the run when you run slow up front!
Had forty miles scheduled for this week and got 36
done.So I hit the 90% (I am content
with 90%).It is when I fall below 90%
that I need to become concerned.
Split
Time
Distance
Elevation Gain
Elevation Loss
1
0:09:53
1
92
71
2
0:09:21
1
62
76
3
0:09:18
1
37
47
4
0:09:14
1
11
18
5
0:08:54
1
121
119
6
0:08:45
1
42
41
7
0:08:34
1
123
118
8
0:08:59
1
96
41
9
:03.2
0
0
0
Summary
1:13:03
8
586
531
Comments
From Jake K on Sun, Jun 24, 2012 at 19:46:06 from 67.177.11.154
Definitely some high quality miles today - nice job!
The goal of the run: put together consistent 9:00 miles.
I did a 9:03, 02,
04, 04, 02 and 9:00 mile ending with
an 8:57 for the .49 putting together
6.49 miles at 9:02/mile.
Great run.Canal
Trail good route and cool route when weather hot.
I should do a tempo run tomorrow (vdot 42 = 7:47-8:08/mile).
Rule of thumb: Do mid-tempo range for 20 minute run and high-tempo
range for 40 minute run. If 80 minutes –
marathon pace miles equates to a tempo run.
Distance: 6.43 mi Time: 58:11 Avg Pace: 9:03 min/mi Elevation Gain: 347 ft
I was not feeling the tempo run today. So did an Easy 6.43 miles at 9:03/mile.
Plans for rest of week:
Friday 6 miles (maybe Easy)
Saturday 6 miles (maybe Easy)
Saturday 1 mile (Mile Race Pace – go for PR: attempt
6:59/mile)
Sunday 10 miles at Marathon Pace (8:34/mile) and thus a Tempo Run.
Total for week will be 36.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:07
1
41
71
9:07
2
0:09:10
1
39
29
9:10
3
0:08:43
1
34
68
8:43
4
0:08:52
1
57
86
8:52
5
0:09:02
1
65
26
9:02
6
0:09:39
1
112
22
9:39
7
0:03:38
0.43
0
31
8:23
Summary
0:58:12
6.43
347
335
9:03
Comments
From flatlander on Fri, Jun 29, 2012 at 13:18:40 from 198.207.244.102
Sounds good, when is your next marathon? I haven't decided on mine yet.
From PRE on Fri, Jun 29, 2012 at 19:36:48 from 99.50.213.11
Hey Flatlander,
Hope all is well. You did not run Boston I think because perhaps you were injured. If that was the case, hope it is resolved. My next Marathon - the Hartford Marathon 10/13/12. Have the New England, VT, Tough Mudder in a couple weeks (first mudder). New Haven Road Race 20K in September is a must do.
Distance: 6.33 mi Time: 1:00:27
Avg Pace: 9:33 min/mi Elevation Gain:
906 ft
Another Easy pace run.
By the way, today the elevation gain is way off. It tells me 906 feet of elevation. Same route as yesterday and elevation gain around 350 feet...not 906 feet.
As yesterday, no shirt.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:39
1
372
511
9:40
2
0:09:10
1
95
103
9:10
3
0:09:01
1
35
44
9:01
4
0:09:00
1
243
275
9:00
5
0:09:02
1
50
0
9:02
6
0:11:29
1
111
17
11:30
7
0:03:05
0.33
0
55
9:18
Summary
1:00:27
6.33
906
1,006
9:33
Sat, Jun 30, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.15
0.00
2.53
1.01
3.69
3.69 miles total...a tempo run for 20 minutes. a 0.15 mile run. Then a PR for the mile. Details below:
Distance:
1.01 mi Time: 6:53 Avg Pace: 6:51 min/mi
I ran a massive PR for the mile. I attempted to PR for the mile last week.I ran it cold without a warm up.PR mile had been 7:09/mile and last week I put together a 7:30/mile.
Before Stephen got to the track, I ran the 20 minute tempo run mentioned
above as a warm-up. At the track with
Stephen today, he timed me and I had my Garmin on as well.Today I put together the mile in 6:51.
This confirms that my VDOT rating for the mile distance is 42!This mile PR by 18 seconds is a pretty big
deal.It may have implications across
longer distances as the mile is not my best event.Thus, the longer distances may soon see an
increase in VDOT values (42-44!).What
does this mean?It means I will likely
be setting Personal Records for longer distances.
Split
Time
Distance
Avg Pace
1
0:06:51
1
6:51
2
:02.6
0.01
6:11
Summary
0:06:53
1.01
6:51
Comments
From ACorn on Sun, Jul 01, 2012 at 17:34:42 from 24.2.76.146
Great job on the new mile PR! I'm impressed that you did it after your tempo run, it leads me to believe you could knock off another chunk if you just did a shorter warmup and a few strides before your next attempt. Big congrats! I will keep checking in to see the PRs
From Jake K on Thu, Jul 05, 2012 at 11:11:39 from 155.100.226.54
Great job PRE! I think that ACorn is right... if you did this rested, you'd be looking at possibly cracking the 6:30 mark right now.
When you can PR in the mile, that usually means PRs in longer distances are coming up next...
Distance:
3.01 mi Time: 33:47 Avg Pace: 11:13 min/mi
A 9:18 first mile
and a 10:17 second mile = 2 miles at
9:48/mile average pace.For the 3d mile, walked the first quarter and
ran the last three quarter miles bringing overall pace for that mile to 14:06/mile average.Average for the 3 miles 11:13/mile.
Distance: 6.04 mi Time: 56:25 Avg Pace: 9:21 min/mi Elevation Gain: 663 ft
A 6 miler within easy pace range.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
09:51.2
1
338
323
9:51
2
09:06.6
1
48
107
9:07
3
08:44.2
1
73
98
8:44
4
09:23.6
1
84
85
9:24
5
10:06.0
1
65
0
10:06
6
08:56.5
1
55
48
8:57
7
:17.2
0.04
0
0
8:11
Summary
56:25.4
6.04
663
662
9:21
Comments
From ACorn on Mon, Jul 02, 2012 at 22:18:43 from 24.2.76.146
Great running so far this week. The first mile must be quite hilly!
From PRE on Tue, Jul 03, 2012 at 19:53:16 from 99.50.213.11
It is hilly. But not 338 feet hilly. Maybe 125 feet. Garmin is not calculating it correctly. Today it worked out to be 38 feet. Not sure why the elevation is off. Tonight same route and the overall elevation is about 350 feet per Garmin. And I figure that is about accurate.
Distance: 6.32 mi Time: 1:00:48
Avg Pace: 9:37 min/mi Elevation Gain:
17,160 ft
Garmin is off tonight.We began the run and the Garmin was at 18:00/mile pace from the start thus throwing
off the first split. Distance of route calculated as 6.32 miles when the route
is actually 6.49 miles again throwing off overall pace. The first split is usually 8:20-8:40/mile, not a 10:42/mile.Finally
the elevation gain is not 17,160 feet.
I figure we ran 6.5 miles at 9:15/mile. Last week was 9:02/mile
pace. Splits from last week below as
well.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:10:42
1
16,730
20,348
10:42
2
0:09:07
1
40
56
9:07
3
0:09:35
1
144
154
9:35
4
0:09:39
1
204
168
9:39
5
0:09:24
1
15
57
9:24
6
0:09:32
1
28
23
9:33
7
0:02:49
0.32
0
16
8:41
Summary
1:00:48
6.32
17,160
20,823
9:37
These are the splits from last week:
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:03
1
80
23
9:03
2
0:09:01
1
33
54
9:02
3
0:09:04
1
34
27
9:04
4
0:09:04
1
19
12
9:04
5
0:09:02
1
18
56
9:02
6
0:09:00
1
110
81
9:00
7
0:04:21
0.49
0
39
8:57
Summary
0:58:35
6.49
294
292
9:02
Comments
From ACorn on Thu, Jul 05, 2012 at 21:01:48 from 24.2.76.146
Distance: 10.01 mi Time: 1:38:03
Avg Pace: 9:48 min/mi Elevation Gain:
882 ft
Easy is 9:04-9:34/mile.Long is 9:04-10:04/mile.Usually I keep long at 9:04-9:34/mile but today I decided to go at an easier
pace as I have increased the mileage this week.(Sunday through Saturday sees fifty miles. Sunday saw 11, Wed 10 and today sees ten miles.
Adam (ACorn) spoke of planning to do Easy miles for the first eight weeks of his training regimen while upping the mileage. I decided to go with that plan as well. I'll throw some quality workbouts in there with a race or two maybe. The current plan is 4 weeks at 40 miles, 4 weeks at 45 miles, 4 weeks at 50 miles and then maybe 4 weeks at 55 miles along with two taper weeks. Hitting 90% = success. Sunday will complete the first four week mesocycle (My week starts Monday). I am on track with the mileage!!!!! Yes, that number of exclamation points is warranted. These past four weeks see me hitting the required 90% mileage. Week 9 forward will have three quality workbouts weekly. Week 1-4: Longs are ten miles. Week 5-8: Long will be 13-16 miles.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:10:08
1
180
126
10:08
2
0:09:49
1
129
150
9:50
3
0:09:54
1
42
32
9:55
4
0:09:30
1
82
107
9:30
5
0:09:30
1
87
56
9:29
6
0:09:28
1
0
14
9:28
7
0:10:41
1
19
27
10:41
8
0:10:00
1
124
97
10:00
9
0:09:51
1
220
213
9:51
10
0:09:11
1
0
53
9:11
11
:02.4
0.01
0
0
7:26
Summary
1:38:03
10.01
882
877
9:48
Comments
From ACorn on Sat, Jul 07, 2012 at 17:37:30 from 24.2.76.146
Great 10 miles, congrats on reaching your mileage goal for the week!
From PRE on Sat, Jul 07, 2012 at 17:50:07 from 99.50.213.11
ACorn, thanks. I am on target with hitting the mileage goals for the past four weeks. I think I am off to a pretty good start. Hope to keep this up and would love to remain consistent for an eighteen week training program. I have yet to remain consistent for an entire 18 weeks!
Sun, Jul 08, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
7.61
0.00
0.00
0.00
7.61
AM: 3.08 miles @ 9:26/mile
in 29:06
PM: 4.53 miles @ 9:04/mile
in 41:03
Total Miles: 7.61 miles
ACorn doubles so I figured I would try it. May come in handy when time constraints an issue - or when the legs are tired. Or if I notice I am behind the 8 ball a bit with regard to getting the miles in.
4 miles in am and 6 miles in pm might be an interesting format once in a while. And would save the legs a bit in that ten not done all at once.
Distance: 6.48 mi Time: 58:17 Avg Pace: 9:00 min/mi Elevation Gain: 405 ft
Going for consistent 9:00/mile
splits and got the 6.48 miles done at 9:00/mile
as planned.
I did a 9:01, 9:00, 9:00,
9:10, 8:46,
9:01 (and 8:59 for 0.48 miles).
Have not run since Sunday so needed to get out there!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:01
1
84
23
9:01
2
0:09:00
1
119
144
9:00
3
0:09:00
1
135
116
9:00
4
0:09:10
1
20
19
9:10
5
0:08:46
1
0
43
8:46
6
0:09:01
1
47
8
9:01
7
0:04:19
0.48
0
44
8:59
Summary
0:58:17
6.48
405
397
9:00
Comments
From ACorn on Wed, Jul 11, 2012 at 22:50:29 from 24.2.76.146
Way to get out Pre! Looks like you've got some great trails to run on. Do you ever do fartlek or speed play runs?
From PRE on Thu, Jul 12, 2012 at 18:40:41 from 99.50.213.11
ACorn,
Hi. The Canal Trail is actually a paved trail. But trees on all sides and plenty of shade and cool. Also - plenty of people running, walking, biking and the like.
Regarding fartlek, it is pretty much limited to when I am going for consistent splits and I am off my pace for a split (due elevation gain or whatever); then I pick up the pace at various points throughout the split - or during the next split to stay on pace.
My speedwork mostly done in the form of 100 meter to half mile repeats, or pick-ups. In about four weeks I will be getting back into the speedwork and may add 1200 meter repeats to the mix.
I also do tempo runs if that can be considered speedwork??
Hope all is well with you. You seem to be on top of your training. Say Hello to Mom and Jing for me.
Sat, Jul 14, 2012
Race:
Tough Mudder VT New England #2 Mount Snow Saturday (10.34 Miles) 04:57:39
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
10.34
0.00
0.00
10.34
596D098 TOUGH MUDDER
It was TOUGH. No doubt! 3,521 feet of Elevation Gain per Garmin. 30 Obstacles. I could run a ten miler any day of the week - not this one though. Saw a couple of serious mishaps. Five on our team (Stephen, Andrew, Pat, William and myself.). We all survived and sustained minor injuries (from what I can tell right now).
Distance: 10.34 mi Time: 5:17:39
Avg Pace: 30:43 min/mi Elevation Gain: 3,492 ft
Time:
5:17:39
Moving Time:
3:10:12
Elapsed Time:
5:17:39
Avg Pace:
30:43 min/mi
Avg Moving Pace:
18:23 min/mi
Elevation Gain: 3,492 ft Elevation Loss: 3,521 ft Min
Elevation: 1,958 ft Max Elevation: 3,024 ft
Forgot to turn the watch off after the event.
TOUGH MUDDER at Mount Snow VT on Saturday 7/14/12
There were 23-30 obstacles.I don’t remember them all.
The Ten most difficult obstacles: (Not in order of
difficulty)
1.) Kiss of Mud (Crawl under barbed wire): I thought there
was electrified wires above if I remember correctly and I got zapped a couple
times.
2.) Trench Warfare (Belly down crawl through earthen
tunnels): Was narrow and dark.You
didn’t know how long you would be crawling for and it was quite a while.Midway I was wondering if the tunnel would
collapse if people walked over the earth above me.Not my favorite obstacle.
3.) Berlin Walls #1 (Wooden 8’ walls): Had to climb over
these.Very difficult I thought.
4.) Electric Eel (Crawl under electrified
wire): Maybe this was the one where we had to crawl in the water and mud along
with rocks while trying to avoid the electrical wires overhead.It was a decent enough distance to
crawl.
5.) Cliffhanger (Steep climb up a ski hill): A lot of steep
climbs up hills and down!You might
think going down hill is easy – Not.You
had to focus on trying to stop or running slowly as without trying you could
pick up speed and lose control along the way.The hills up and down were a challenge.
6.) Dark Lightning (Crawl under barbed wire into a
blacked-out box of dangling electric wires & rain): There was a sign that said
stay low.I couldn’t understand why
because it seemed like I had more room to utilize.It was totally dark.I think there were turns – don’t remember if
that was this tunnel.Found out after I
got shocked why I needed to stay low…Okay then!I’ll stay low.Every once in a
while there was “Lightning” and you could see the electric wires hanging.Couple more shocks.Okay, guess getting used to it a little
bit.
7.) Funky Monkey (Monkey bar crossing): About 15 bars going
up and 15 bars going down I think.I did
not get anywhere near the midpoint before falling into the water.This was difficult for me.I definitely would need to work on upper body
to get that done.
8.) Berlin Walls #2 (Wooden 9’ walls): Well the 8’ walls
were tough enough…9’ walls more so.Same
concept – get over the walls.I made it
over these (not gracefully or without incident).
9.) Everest (Greased up ¼ pipe): The most difficult
obstacle!The concept: Get over the
top.Good chance you will need help from
the people on top of Everest (1/4 pipe) making it over.
10.) Electroshock Therapy (Run through electrified wires):
Hmmm.Well, my least favorite.
Aftermath: Cuts and scrapes on knees and elbows.Blister left hand. Nose scraped and swollen (Berlin
walls).Well I said I didn’t handle
those very well.Getting up was easier –
ah, but getting down.Now that was the
dilemma.
Pain Upper Body post Tough Mudder: in the deltoids, pecs,
biceps, abs, obliques and under the armpits due to all the crawling through and
pulling with the arms while upper body doing most to all of the work at times
depending on the obstacle. Regarding
lower body – just quads.
Split
Time
Moving Time
Distance
Elevation Gain
Elevation Loss
1
0:23:28
17:40:00
1
562
500
2
0:21:12
17:39:00
1
661
22
3
0:23:41
18:15:00
1
376
212
4
0:29:16
17:43:00
1
279
411
5
0:27:22
17:45:00
1
292
495
6
0:35:20
18:17:00
1
94
515
7
0:28:56
19:43:00
1
509
123
8
0:26:59
15:24:00
1
154
367
9
0:36:38
21:28:00
1
377
524
10
0:37:05
18:06:00
1
181
289
11
0:27:41
8:12:00
0.34
8
62
Summary
5:17:39
3:10:12
10.34
3,492
3,521
Comments
From ACorn on Sun, Jul 22, 2012 at 14:42:14 from 24.2.76.146
I've no doubt that it was a fun and rewarding experience. Nicely done!
Sun, Jul 15, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.04
0.00
0.00
0.00
6.04
597D099 NHRR route miles Recovery run
Sun, Jul 15, 2012
9:12 AM
I ran the Tough Mudder yesterday.6
Recovery miles today at 9:54/mile. All
miles done today were miles that are on the New Haven Road Race course (Labor
Day 20K).I started the run by doing the
last 1.75 miles of the NHRR course (Whithey and bear right onto Temple to Elm)
and the first 1.25 miles of the NHRR course (Elm and take right onto Broadway
and Continue onto Goffe and Right onto Crescent); then came back to start point.
Distance: 6.04 mi Time: 59:47 Avg Pace: 9:54 min/mi Elevation Gain: 408 ft
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:10:13
1
81
71
10:13
2
0:09:46
1
133
123
9:46
3
0:09:50
1
0
22
9:50
4
0:09:51
1
19
8
9:51
5
0:10:03
1
92
95
10:03
6
0:09:45
1
84
95
9:45
7
:19.1
0.04
0
0
8:43
Summary
0:59:47
6.04
408
415
9:54
Comments
From ACorn on Sun, Jul 15, 2012 at 15:05:12 from 174.253.176.98
Nice run PRE!
Mon, Jul 16, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
TOUGH MUDDER at Mount Snow VT on Saturday 7/14/12
There were 23-30 obstacles.I don’t remember them all.
The Ten most difficult obstacles: (Not in order of
difficulty)
1.) Kiss of Mud (Crawl under barbed wire): I thought there
was electrified wires above if I remember correctly and I got zapped a couple
times.
2.) Trench Warfare (Belly down crawl through earthen
tunnels): Was narrow and dark.You
didn’t know how long you would be crawling for and it was quite a while.Midway I was wondering if the tunnel would
collapse if people walked over the earth above me.Not my favorite obstacle.
3.) Berlin Walls #1 (Wooden 8’ walls): Had to climb over
these.Very difficult I thought.
4.) Electric Eel (Crawl under electrified
wire): Maybe this was the one where we had to crawl in the water and mud along
with rocks while trying to avoid the electrical wires overhead.It was a decent enough distance to
crawl.
5.) Cliffhanger (Steep climb up a ski hill): A lot of steep
climbs up hills and down!You might
think going down hill is easy – Not.You
had to focus on trying to stop or running slowly as without trying you could
pick up speed and lose control along the way.The hills up and down were a challenge.
6.) Dark Lightning (Crawl under barbed wire into a
blacked-out box of dangling electric wires & rain): There was a sign that said
stay low.I couldn’t understand why
because it seemed like I had more room to utilize.It was totally dark.I think there were turns – don’t remember if
that was this tunnel.Found out after I
got shocked why I needed to stay low…Okay then!I’ll stay low.Every once in a
while there was “Lightning” and you could see the electric wires hanging.Couple more shocks.Okay, guess getting used to it a little
bit.
7.) Funky Monkey (Monkey bar crossing): About 15 bars going
up and 15 bars going down I think.I did
not get anywhere near the midpoint before falling into the water.This was difficult for me.I definitely would need to work on upper body
to get that done.
8.) Berlin Walls #2 (Wooden 9’ walls): Well the 8’ walls
were tough enough…9’ walls more so.Same
concept – get over the walls.I made it
over these (not gracefully or without incident).
9.) Everest (Greased up ¼ pipe): The most difficult
obstacle!The concept: Get over the
top.Good chance you will need help from
the people on top of Everest (1/4 pipe) making it over.
10.) Electroshock Therapy (Run through electrified wires):
Hmmm.Well, my least favorite.
Aftermath: Cuts and scrapes on knees and elbows.Blister left hand. Nose scraped and swollen (Berlin
walls).Well I said I didn’t handle
those very well.Getting up was easier –
ah, but getting down.Now that was the
dilemma.
Pain Upper Body post Tough Mudder: in the deltoids, pecs,
biceps, abs, obliques and under the armpits due to all the crawling through and
pulling with the arms while upper body doing most to all of the work at times
depending on the obstacle. Regarding
lower body – just quads.
Comments
From Jake K on Wed, Jul 18, 2012 at 19:29:13 from 67.177.11.154
Nice job at the mudder! That sounds like it was really tough - a true whole body workout - for half a day!
Distance: 6.49 mi Time: 57:11 Avg Pace: 8:49 min/mi Elevation Gain: 204 ft
6.49 miles at 8:49/mile which is Marathon Pace + 14 seconds.
Bryan leads the entire way. Not only that. He negative splits the run as he runs 9:00/mile for the first three, 8:48/miles for the next three and a 7:41/mile split for the last half mile! If I ever run a 5K with this guy - he will be a threat!!! He knows how to turn on the gas. So of course we have got to run a 5K some time! We can potentially push each other to new PRs! I'd say from a 5K perspective, were about equally fit.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:59
1
53
0
8:59
2
0:09:00
1
15
40
9:00
3
0:09:01
1
51
24
9:01
4
0:08:52
1
15
19
8:52
5
0:08:48
1
20
60
8:48
6
0:08:45
1
51
10
8:45
7
0:03:46
0.49
0
46
7:41
Summary
0:57:11
6.49
204
198
8:49
Comments
From flatlander on Sat, Jul 21, 2012 at 12:41:35 from 76.31.26.153
Nice run. You're right, gotta do the 5K and settle things.
Distance: 6.53 mi Time: 58:13 Avg Pace: 8:55 min/mi Elevation Gain: 1,545 ft
Another 6.53 miles on the Canal Trail at 8:55/mile which is
Marathon Pace + 20 seconds. Cool running today as trail shaded mostly!At this point, fully recovered from the Tough
Mudder!So about 23 miles post mudder
thus far.Have to kick up the mileage
next week and shoot for 45 miles.To do
less would be slacking off a bit too much.
I have been running since 2009.Today was Run Number 600!Since 2009: 44 RACES.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:13
1
1,066
0
9:13
2
0:09:09
1
102
0
9:09
3
0:09:02
1
207
0
9:02
4
0:08:58
1
59
10
8:58
5
0:08:43
1
20
92
8:44
6
0:08:39
1
75
33
8:39
7
0:04:30
0.53
3
20
8:33
Summary
0:58:13
6.53
1,545
161
8:55
Comments
From allie on Sun, Jul 22, 2012 at 08:08:10 from 174.23.135.116
nice job bouncing back so well from the tough mudder. it sounds like 'tough' is an accurate description -- i just read through the list of obstacles. wow! great job, PRE.
From Burt on Sun, Jul 22, 2012 at 14:04:45 from 72.223.80.161
Distance: 6.48 mi Time: 59:11 Avg Pace: 9:08 min/mi Elevation Gain: 387 ft
I ran another 6.5 EASY miles on the Canal Trail.
Week 1-6 Mileage is 39, 36, 34, 47, 23 (Tough Mudder, Mount Snow, VT), and 23 (Recovery Week from Mount Snow).
Now I need to kick it up to about 45 miles this week. Two more weeks of Easy running and then the training gets more intense.
GOAL: Stay on track for next six weeks with regard to mileage and quality workbouts.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:21
1
89
46
9:21
2
0:09:10
1
79
33
9:10
3
0:09:06
1
95
23
9:06
4
0:09:11
1
82
26
9:12
5
0:08:57
1
20
66
8:57
6
0:09:06
1
20
13
9:06
7
0:04:19
0.48
--
13
8:57
Summary
0:59:11
6.48
387
230
9:08
Comments
From Jake K on Sun, Jul 22, 2012 at 20:18:59 from 184.167.8.115
That's a good goal - some strong consistency during the second half of the summer will pay big dividends in the fall (when things cool off!)
From Scott Wesemann on Mon, Jul 23, 2012 at 15:05:29 from 66.232.64.4
Is the canal trail dirt or pavement? It looks like your training has picked up. Nice work PRE.
From PRE on Mon, Jul 23, 2012 at 18:54:34 from 99.50.213.11
Jake,
Thanks. I need to constantly monitor myself with regard to consistency! The answer would be to simply get in the habit of running in the morning. But I think I like sleeping. And yet, deep down, I know, mornings would be the way to go! Cooler weather, the run would get done, there would be really nothing getting in the way of the run getting done...and yet, I run evenings.
Scott,
Thanks. The canal trail is paved...shaded, cool, lots of trees. But I have run Sleeping Giant a few times...which is really trail running/climbing for a while and then dirt trail. That climbing component, which you are well accustomed to, is awesome! But...not even close to the vertical you do.
Distance: 6.47 mi Time: 59:33 Avg Pace: 9:13 min/mi Elevation Gain: 663 ft
EASY pace is 9:04-9:34
mile.I got these 6.47 miles done at 9:13/mile and within EASY pace range. Getting a jump on the week as the goal is 45
miles this week. I figure I will get in
25 Monday through Friday and 20 over the weekend. Thus off to a good start I think.
Split
Time
Moving Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:23
9:23
1
98
50
9:23
2
0:09:10
9:09
1
7
40
9:10
3
0:09:07
9:08
1
129
93
9:07
4
0:09:46
9:40
1
109
112
9:46
5
0:08:57
8:58
1
204
232
8:57
6
0:09:06
9:04
1
116
101
9:06
7
0:04:04
4:04
0.47
0
25
8:44
Summary
0:59:33
59:26.0
6.47
663
653
9:13
Comments
From ACorn on Mon, Jul 23, 2012 at 20:50:45 from 24.2.76.146
Good goal for the week! 5 a day keeps the doctor away....wait, that's not it.
Wed, Jul 25, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
9.59
0.00
0.00
0.00
9.59
3.11 Easy miles at 9:00/mile
at 5:53am and 6.48 miles at 8:53/mile
(Marathon Pace + 18 seconds) at 5:18pm
is a double for today and 9.59 Easy miles for the day.
Distance: 6.48 mi Time: 57:33 Avg Pace: 8:53 min/mi Elevation Gain: 593 ft
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:16
1
53
0
9:16
2
0:09:00
1
35
59
9:00
3
0:08:56
1
328
314
8:56
4
0:08:58
1
76
85
8:58
5
0:08:33
1
24
55
8:33
6
0:08:48
1
78
47
8:48
7
0:04:02
0.48
0
42
8:27
Summary
0:57:33
6.48
593
602
8:53
Thu, Jul 26, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
6.23
0.00
0.00
0.00
6.23
Another double today with 3.12 miles done at 8:51/mile at
6:35am and 3.11 miles done at 8:50/mile at 6:25pm for total of 6.23 miles.Hotter tonight than it was this morning.
Distance: 3.11 mi Time: 28:32 Avg Pace: 9:11 min/mi Elevation Gain: 730 ft
Another EASY 3.11 miles at 9:11/mile. So made the 25 mile goal for Monday through
Friday and have 20 miles to put in this weekend for the 45 mile week goal. I am getting back into the swing of
things.As I say, really looking forward
to putting in the faster miles! Looking
forward to those tempo and VO2max interval workouts!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:23
1
663
792
9:23
2
0:09:13
1
45
46
9:13
3
0:08:58
1
22
44
8:58
4
:57.9
0.11
0
0
9:05
Summary
0:28:32
3.11
730
882
9:11
Comments
From allie on Fri, Jul 27, 2012 at 19:51:47 from 97.126.221.48
great job this week! sounds like you have a lot of motivation behind you right now. that's awesome -- take advantage!
From PRE on Fri, Jul 27, 2012 at 20:41:55 from 99.50.213.11
Allie,
Hi. Thanks. I have had a pretty decent seven weeks so far.
I read your race report. I think you ran like 18 marathons from what I remember. Maybe more. I gathered from the report that Elites in some ways are like Non-Elites. Trying to figure out the puzzle on as to how to put together the best race!!!
You increased your mileage and made various improvements to your training and were off your PR by four minutes when all was said and done. Hey nothing wrong with the race you ran! But really, it is a mystery.
My Marathon PR is 3:54. I ran that time with the last nine weeks of my training regimen being 20 mile weeks from what I recall. That training was lacking to a significant degree...and I PR off that??? Would I ever train like that again and expect to PR...no. BUT...it is interesting to note that what I considered inferior training resulted in a PR.
I guess the point I am making is that we continue to identify what works and what does not work. A multitude of variables come into play. We think and rethink. We make alterations. An example: After reading ACorns' blog and his decision to do 8 weeks easy and 8 weeks more intense, I decided to do the same thing. I'll see how it works out in October. But the trying to figure it all out....................have to admit.........that is fun.
Oh...you have PRs left in you. You'll figure it out. Then...you will do some more thinking about how to PR again. And then you get to think...and rethink. And there we go again!
From allie on Fri, Jul 27, 2012 at 20:51:54 from 97.126.221.48
i absolutely agree -- it's really hard to pinpoint every little thing that can be tweaked in order to pull off the "perfect" race. i actually don't think it's possible, because there are just SO MANY variables. one little thing can throw off the entire race, and it may be something that is less obvious or that has gone by completely undetected in training. the marathon is unpredictable, which makes it such an exciting event. i think the fact that we have to continually experiment and tweak and never find the answer is why it's so alluring. we can have those days where everything seems to balance out perfectly, but even then it's hard to say what exactly it was that allowed the race to go in our favor. i think it has the ability to capture our attention forever...there will always be something new to learn or more ideas on how one can be their best.
all the best with your training. you are doing great.
From ACorn on Mon, Jul 30, 2012 at 08:04:37 from 24.2.76.146
Nice job hitting your goal for the weekdays! Breaking things up into shorter runs is key for me.
Distance: 7.72 mi Time: 1:14:10
Avg Pace: 9:37 min/mi Elevation Gain:
223 ft
Got to the track before Doug so I started running. He joins me at about 1.5 miles and 14 minutes into the run. Thus he runs the last 6.22 miles (10K). He is in Lane 1 and I am in Lane 2. Thus I figure I should add about ten seconds to each split to come up with the Lane 1 split times.
Throw out the 10:18 split and make it 10:00...I may have fallen asleep while pacing; not sure.
Looking at this, I think Doug could reasonably conclude he would "comfortably" be able to run the 10K at 9:50/mile. He just did 10K at 9:55/mile today and it was not RACE PACE effort. Of note, the last 3 miles may indicate he tired some because they were 10:00s...BUT, he had a sprint in him as well. And he can sprint.
Note 1: He is able to talk throughout the run - thus not an overly hard effort for him.
Note 2: He has gas at the end and sprints for 0.05 mile bringing the 0.72 mile split down to 9:15 - this is a dramatic decrease in overall time for a 0.72 mile split - thus he has enough gas to run very fast at the tail end of the run!
My conclusion, and I might be off, is that he could shoot for 9:40/mile during the 10K race. And could sprint the last quarter mile bringing the overall pace down a few seconds to take maybe 15 seconds off the race time bringing overall pace for the 10K to 9:38/mile pace.
Of high importance however......STAY ON PACE AND DON'T RUN 3k PACE OUT OF THE GATE. It is a 10K race.
Oh and of note, I did not make my 45 miles for the week...Met the 25 mile quota for Monday through Friday...Did not get in 20 miles over the weekend. Week total 35.28. There is a plan in place to prevent this from happening again.
So, we try again. Week 8 Goal: Get the 45 in...maybe just a few more for good measure...but do the 45 for sure!!!
Distance: 6.49 mi Time: 57:27 Avg Pace: 8:51 min/mi Elevation Gain: 354 ft
At mile 4.57 it is pouring rain. Huge puddles.Mile 1-4 sees consistent 9:00s
but the remaining miles are faster due to the rain. Am drenched by the end of the run.
Distance: 10.00 mi Time: 1:35:48
Avg Pace: 9:35 min/mi Elevation Gain:
512 ft Calories: 1,331 C
I ran ten Easy miles today. Split
1-3 and 8 is at 9:35/mile and split
4-7 is at 9:14/mile. Thus the first 8 miles done at 9:25/mile.
Given the 10th mile is done at 9:32/mile means 9 miles done at 9:26/mile.
The 9th mile done at 11:00/mile brings overall
pace for the ten miles from 9:26/mile
to 9:35/mile. I’d be willing to bet the 9th mile
split has more elevation than the stated 129 feet!
I amused myself thinking about how at times race directors
throw these kinds of hills into their races. I have run Skiff
Street before and so I am very familiar with the
elevation. It is never easy and is
challenging.Getting through those hills
without walking equals success.
So I get a ten miler in and it seems like it has been a
while since I ran ten (not counting doubles).
34 Miles for the week.Not 40-50 miles. But not terrible
either.
July saw 150 miles run.
Doing pretty well with getting in decent mileage.
Doing AM runs.Doing
Doubles. Doing more mileage “consistently.”
The first nine weeks of training has
gone well I think.
Going into week 10 of an 18 week training program.
Still running Easy Miles.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:47
1
65
6
9:47
2
0:09:28
1
47
154
9:28
3
0:09:26
1
28
0
9:26
4
0:09:11
1
16
22
9:12
5
0:09:12
1
52
43
9:12
6
0:09:13
1
98
114
9:13
7
0:09:18
1
21
21
9:19
8
0:09:38
1
48
47
9:38
9
0:11:00
1
129
11
11:00
10
0:09:32
1
9
85
9:32
11
:02.3
0
0
0
8:48
Summary
1:35:48
10
512
504
9:35
Comments
From allie on Sun, Aug 12, 2012 at 16:05:23 from 174.23.146.24
you are doing great!
From ACorn on Sun, Aug 12, 2012 at 18:32:31 from 24.2.76.146
I second the amazing allie's comment. Nice going PRE!
Distance: 5.00 mi Time: 44:37 Avg Pace: 8:55 min/mi Elevation Gain: 282 ft Calories: 678 C
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:23
1
135
79
9:23
2
0:08:53
1
26
52
8:53
3
0:08:27
1
39
26
8:28
4
0:09:00
1
20
26
9:00
5
0:08:52
1
56
46
8:52
6
:01.8
0
--
--
7:30
Summary
0:44:37
5
282
230
8:55
Thu, Aug 16, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Been sick all week and no running since Monday. Have a race scheduled for Sunday. So some unexpected down time. Also lower back pain on top of the cold and being really careful when sneezing to prevent throwing back out totally.
Comments
From ACorn on Thu, Aug 16, 2012 at 21:10:43 from 24.2.76.146
Feel better soon! All is well in Utah. I've been lazy this week, general fatigue kept me in for a couple days. Thanks for checking in, say hi to your fam! Put up a good fight on Sunday!
Sun, Aug 19, 2012
Race:
3rd Annual Sunset Run For The Warriors (6.21 Miles) 00:54:07, Place overall: 79, Place in age division: 7
Distance: 6.21 mi Time: 54:19 Avg Pace: 8:45 min/mi Elevation Gain: 289 ft Calories: 816 C
3rd Annual Sunset Run For The Warriors®
I ran this 10K race with Doug T, Tim W and Joelle. Doug did a fantastic job as his goal was to
run @ 10:00/mile pace and he got a
time of 1:01:36 (or something close
to that). Given there was 289 feet of
vertical for the course, that is an excellent result. He did better than 10:00/mile pace!!!
Joelle and I run about the last mile together and cross the finish line together - or she comes in 3 seconds ahead of me. She placed 79th and I place 80 from wall chart results.
I will have to check the Official results later regarding all our times.
I forgot to stop my watch. The Garmin result reads 8:45/mile avg overall. The race wall posting has 8:44/mile overall.
4th mile split has the time being 8:57 and the moving time being 8:12. So
a 45 second urine break.Also took a few
walk breaks. Really was not in this race
to race at 10K race pace…well I guess I was looking for 8:00/mile with
7:43/mile being the ultimate goal (VDOT 42) but I noticed where I was at Mile 1
with regard to pace and I knew it was not going to happen tonight…hence the
walking, urine break, chilling at points.
Excuses: Well I don’t tend to have excuses…and am pretty
accepting of inferior results usually with my identifying where I went wrong
from a training perspective (slacking, etc.) and what I need to do to get back
on track. But this race: well I have
a few excuses. I have been sick all week with a cold and am not over that yet. So sick that I have not run for a week. And lower back is bothering me still.AND…was just running for the sake of running…not
in race mode really. So all and all, a
decent result.
HOW WILL I DO DURING THE LABOR DAY 20 K RACE ON 9/3/12?
Hey I am not sure. But
I hope to be RACING that day!
By the way, this was my first 10K race. And it cost $15.00 with that being race day
registration cost (would have been $10.00 if signed up earlier - held off because I was not sure if I was going to run the race). This is what Veterans pay!So a timed 10K race, a race shirt and food
post race…for $15.00…not a bad deal.
Oh - Marc A also ran this race. He came in at around 50 minutes I think. And maybe an 8:04/mile
pace or something.So he may have been a
little off tonight as well as I think his best 10K time is 7:15/mile pace.
The best races: the ones where people you know are running
them with you!
Put 54:13 as Race time for this entry...Once official results in: will amend accordingly.
Split
Time
Moving Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:32
8:32
1
85
7
8:32
2
0:09:23
9:21
1
85
33
9:23
3
0:08:24
8:24
1
20
13
8:24
4
0:08:57
8:12
1
13
85
8:57
5
0:09:08
9:08
1
52
33
9:08
6
0:08:10
8:09
1
13
72
8:11
7
0:01:45
1:46
0.21
10
--
8:16
Summary
0:54:19
53:32.0
6.21
289
249
8:45
MARC AUDET #2176
Distance
10K
Clock Time
50:09
Chip Time
50:09
Overall Place
48 / 175
Division Place
7 / 10
Divtotal
10
JOLENE MESSERE #2120
Distance
10K
Clock Time
54:04
Chip Time
54:04
Overall Place
78 / 175
Division Place
5 / 12
Divtotal
12
PATRICK KEARNEY #2168
Distance
10K
Clock Time
54:07
Chip Time
54:07
Overall Place
79 / 175
Division Place
7 / 13
Divtotal
13
TIM WERNER #2039
Distance
10K
Clock Time
56:05
Chip Time
56:05
Overall Place
92 / 175
Division Place
9 / 12
Divtotal
12
DOUGLAS THOMPSON #2033
Distance
10K
Clock Time
1:01:28
Chip Time
1:01:28
Overall Place
130 / 175
Division Place
12 / 12
Divtotal
12
Comments
From ACorn on Sun, Aug 19, 2012 at 21:13:45 from 24.2.76.146
Sounds like a fun time and a decent effort. Sometimes it just doesn't happen in the races, I've had a few of those in the past. Luckily, we run for more reasons than just to race! Keep up the great training :>
From Burt on Mon, Aug 20, 2012 at 07:40:49 from 72.223.86.148
Not bad for being a sicky. Way to go!
From Marc Audet on Mon, Aug 20, 2012 at 16:11:22 from 24.91.57.116
Good to see you running again yesterday! Some of your splits yesterday were quite good, 8:11 for mile 6, not too shabby!
Get some rest and get rid of the cold in time for the 20K! At least we get a medal this year for finishing!
I was able to get a quick 4 miles done at 8:56/mile and could not do the usual 6.5 miles
as I had to pick Christian up from football practice. Time constraints.
Distance: 8.00 mi Time: 1:14:46
Avg Pace: 9:21 min/mi Elevation Gain:
610 ft
Calories: 1,071 C
A progressive run of 8 miles with each mile being 10 seconds faster than the previous mile. First split at 10:00/mile. Last split at 8:47/mile. Avg pace is 9:21/mile. Easy miles.
Considering what my strategy will be for the upcoming NHRR 20K on Labor Day.
Anyone out there have any running shoe suggestions for Long Distance runners.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:10:01
1
50
2
10:01
2
0:09:45
1
21
45
9:45
3
0:09:35
1
145
139
9:35
4
0:09:22
1
100
127
9:22
5
0:09:16
1
27
12
9:17
6
0:09:05
1
80
62
9:05
7
0:08:54
1
187
172
8:54
8
0:08:47
1
0
56
8:47
9
:01.8
0
0
0
11:47
Summary
1:14:46
8
610
615
9:21
Comments
From Jake K on Sat, Aug 25, 2012 at 19:59:37 from 67.177.11.154
Get some Sauconys! :-)
Good running lately. How is the no-smoking thing going for you?
From PRE on Sat, Aug 25, 2012 at 20:31:21 from 99.50.213.11
Jake,
Hi. Thanks for the running shoes tip.
The no-smoking thing. Well, I am embarrassed to say that I returned to smoking on 7/4/12 (or 7/5/12 - would have to check my notes...maybe the 14th of July). I am still entertaining not smoking...just much less committed to taking the steps to stop. I had made several great attempts I thought. I believe I want to stop...but not a whole lot right now. Not sure if any of this makes any sense. Probably you think it's strange that anyone would continue smoking or start smoking in the first place. Part of me thinks I am going to try again to stop soon. Most people I imagine would say then why not today?...right now just lacking commitment and motivation. I think I need to be sold on the idea that I want to stop and prepare myself to begin that process all over again. Oh by the way, Congratulations on your FIRST PLACE
From PRE on Sat, Aug 25, 2012 at 20:32:48 from 99.50.213.11
Jake - I hit enter by accident and the blog note was posted. I was saying Congratulations on your FIRST PLACE win for the TOU Half Marathon today. Great job.
From Jake K on Sat, Aug 25, 2012 at 21:40:30 from 67.177.11.154
I'm sure its very hard to quit. My uncle, who was just out in Utah visiting me, has been trying for a while now. He went the whole week he was out here w/ me without smoking. He said he was already feeling better after just ~10 days. I know its a tough, uphill battle.
Doug: Consider 3 runs this week.The below is an example.You would get 2-3 hard but manageable
workouts in there and you would put in about 22 miles for the week.The following week you could increase the
mileage by 4-5 miles simply by adding one additional day of running.You don’t want to push the mileage up too
quickly.
Run number 1: Run 6 miles at Easy Pace (11:15/mile) Total time = 1:07:30
(or do Tempo run as outlined below)
Run number 2: Run 20 minutes Easy (11:15/mile) + 20 minutes
Tempo (9:53/mile) + 20 minutes Easy (11:15/mile) Total Time = 60 minutes.
Run number 3: Run 10 Miles @ Long Run Pace 11:30/mile.Total Time = 1:55:00
Today you ran (walked some) for ten miles at
12:26/mile.Next ten miler…try to
maintain 11:30/mile throughout the
ten miler.See what that feels
like.Keep in mind, your first five
miles today were all well under 11:30/mile.Also of note, I am suggesting you run ten miles at “Long Run” pace.Perhaps you could get it done at Easy pace of
11:15/mile.For now, let’s just take it easy and go for
the 11:30/miles.Once that gets done, you can adjust pace and
go quicker.
It is very interesting to note that your 10K race
performance predicts a half marathon being done at 10:29/mile pace – not anywhere near a mile pace in the
12s and 13s.With proper training for
the Half, you could get it done at 10:29/mile.SO…that is why you should see what a ten
miler feels like at 11:30/mile.Does it feel like you would be able to take a
minute off that pace and run 10:30/mile
pace for the Half Marathon distance?
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:48
1
45
151
9:48
2
0:10:28
1
56
122
10:28
3
0:10:55
1
9
60
10:55
4
0:11:28
1
179
79
11:28
5
0:11:01
1
27
57
11:01
6
0:15:25
1
82
0
15:25
7
0:11:39
1
0
47
11:39
8
0:14:42
1
32
95
14:42
9
0:12:46
1
216
138
12:47
10
0:14:13
0.85
421
256
16:47
Summary
2:02:25
9.85
1,065
1,004
12:26
Comments
From on Sun, Aug 26, 2012 at 17:11:14 from 69.37.245.21
I'm amazed at these splits!!!
From PRE on Sun, Aug 26, 2012 at 18:43:03 from 99.50.213.11
Hey Doug, I take it that comment is from you. I once was concerned about posting the Prefontaine link to Facebook concerned that someone could alter the data if I had forgotten to log out of the Prefontaine site. I asked Sasha about this (creator of the blog site.). I was told that it would be impossible for someone who is not a member to alter data or leave a message here if I remained logged in as "cookies" would need to be on their computer allowing them to do so. Yet here you were able to comment. This is the first time I have seen a comment without a name associated with the comment (member names go along with comments they make).
Congratulations on your first ten miler by the way! They were good splits.
From on Sun, Aug 26, 2012 at 21:12:39 from 69.37.245.21
I'm surprised.... I didn't realize we were running 11min miles for so long! 11:30's should be a realistic goal, if I don't start out at such a fast pace next time!
From Marc Audet on Mon, Aug 27, 2012 at 07:03:41 from 24.91.57.116
Hello Pre and Doug!
Well done on the long run, the key is to keep in the correct range for the long run (the McMillan site is an excellent reference).
Try keeping the mileage steady at 20-25 per week for about four weeks. Let your body adjust to the load. Your cardiovascular system may be in better shape than your joints and muscles, so it is easy to overdo it and get injured. Healthy is good!
Also, you are probably paying a 30 secs/mile penalty due to the heat, so your pacing is appropriate for the season.
I swear by the benefits of long slow runs with recovery days.
Distance: 6.46 mi Time: 56:06 Avg Pace: 8:41 min/mi Elevation Gain: 344 ft Calories: 858 C
The first 3 miles at 8:58/mile. The next 3 miles at 8:31/mile. My marathon pace is 8:35/mile so these are good splits. The run went from being “Easy pace” for the
first half to “Marathon pace” for the second half. The final 0.46 at 7:50/mile (7:25/mile 5K pace and 8:09/mile Half Marathon pace).
Thus negative split the run to a significant degree.
Put another way, as I am looking at the splits, it was a
progressive run with each split about ten seconds faster than the previous
split.
Bryan was on top
of his game tonight!!
Usually I run 9:00/miles on Wed.At the half way point, Bryan
about four strides ahead. He is ahead
for the entire run.I figured I would
run 8:55/miles for the entire run and
keep it in line with what I did yesterday. At the 4 mile point, I am at 8:54/mile avg.Bryan is maybe 20-30 strides
ahead.Given that, I figure I will go
faster than 8:55/mile. I pick up the pace for mile 4-6 and allow him
a four stride lead. At mile 6, he has a
four stride lead.We finish with him
having a 4 stride lead which means he ran the last 0.46 at 7:50/mile. That is
a good split given we are going into mile 7.
I am entertaining a ten mile workout with it being a
Progressive run beginning at 9:00/mile
and ending at 7:30/mile and all
splits being ten seconds faster than the previous with end result being 10
miles at 8:15/mile. About Half Marathon pace (8:09/mile) but 3
miles less than the half marathon distance. If you read this far, does that sound like a
good workout?
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:06
1
98
7
9:06
2
0:09:00
1
59
102
9:00
3
0:08:48
1
69
79
8:48
4
0:08:43
1
33
79
8:43
5
0:08:35
1
52
20
8:35
6
0:08:16
1
16
16
8:16
7
0:03:38
0.46
7
26
7:50
Summary
0:56:06
6.46
344
335
8:41
Thu, Aug 30, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
I am looking at these numbers and I know I can run more miles than this! 40-50 miles weekly should be a reasonable goal. Maybe build up to that over the course of a month and then stick with that range.
Distance: 3.11 mi Time: 29:27 Avg Pace: 9:28 min/mi Elevation Gain: 319 ft Calories: 423 C
Michael (my son) is running the NHRR 5K on Monday (Labor Day). As he had never run the 5K distance before, we
ran Tuesday of this week. Then we ran
1.66 miles at 8:55/mile.
Tonight Michael and I ran the 3.11 mile distance @ 9:28/mile pace. I was aiming for 9:30s
and we put together the miles @ 9:32,
9:29 and 9:30. That is good
pacing!Michael has gas in the tank at
the end and does the final 0.11 miles at 8:26/mile.
He will not have a problem getting the 5K done on Monday!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:32
1
234
164
9:32
2
0:09:29
1
41
21
9:29
3
0:09:30
1
44
45
9:30
4
:55.8
0.11
0
21
8:26
Summary
0:29:27
3.11
319
251
9:28
Comments
From Burt on Mon, Sep 03, 2012 at 01:13:35 from 72.223.86.148
Way to go Michael!
Sat, Sep 01, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
4.12
0.00
0.00
0.00
4.12
Total distance: 4.12 miles.
First Run: A mile run at Notre
Dame High School, West
Haven @ 8:57/mile
Second Run: 5K a couple hours later done at 8:41/mile.
I was going for 9:00/miles
during the 5K. Mile 1 at 9:00/mile and
the other miles faster.
Distance: 3.11 mi Time: 26:20 Avg Pace: 8:28 min/mi Elevation Gain: 116 ft Calories: 415 C
I have the New Haven Road Race 20K tomorrow and typically
don’t run the day before a race.But I
figured, let’s do it and see what happens.A progressive run at 8:28/mile avg pace for the 5K today.
I am considering running 5K in the mornings and a Long run
with 2-3 other runs during the week.The
daily morning 5K will hopefully get me in the habit of running in the morning
with this becoming “natural.”
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:45
1
36
190
8:45
2
0:08:27
1
34
51
8:27
3
0:08:13
1
46
43
8:13
4
:55.9
0.11
0
0
8:36
Summary
0:26:20
3.11
116
284
8:28
Mon, Sep 03, 2012
Race:
35th New Haven Road Race 20K (12.53 Miles) 01:44:32, Place overall: 833, Place in age division: 109
Distance: 12.53 mi Time: 1:44:34
Avg Pace: 8:21 min/mi Elevation Gain:
563 ft Calories: 1,660 C
My 20K result is 1:44:32
for 8:24/mile.
Two of my sons, Michael and Christian, ran the NHRR 5K.
Michael 5K result is 27:00 @ 8:42/mile
Christian 5K result is 28:29 @ 9:10/mile
It took Christian 65 seconds to get to the start line and
Michael 75 seconds to get to the start line.The Net Time is accurate for Christian but not accurate for
Michael.The Net Time for Michael is
recorded as being the same as his Gun Time.I have written to Kristin (person at NHRR in charge of making
corrections to results) and requested she look into the matter.The Published paces are based on Gun
Time.The above times are Net Times and
the paces are based on Net Time (actual time it took to complete the race which
is Gun Time minus time it took to get to the Start Line).
That said, you can see Michael and Christian did very well
for this 5K!!!
My 20K Splits:
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:07:49
1
38
19
7:49
2
0:08:00
1
34
21
8:00
3
0:08:09
1
146
152
8:09
4
0:08:06
1
40
50
8:07
5
0:08:13
1
29
27
8:13
6
0:08:24
1
53
29
8:24
7
0:08:18
1
17
55
8:18
8
0:08:18
1
0
11
8:18
9
0:08:46
1
43
26
8:46
10
0:09:11
1
81
0
9:11
11
0:08:22
1
42
106
8:22
12
0:08:35
1
25
25
8:35
13
0:04:22
0.53
17
21
8:11
Summary
1:44:34
12.53
563
540
8:21
NEW HAVEN 20K ROAD RACESeptember 3, 2012
USA Men’s & Women’s 20k National Championship Races
CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM
Place Div No.Last NameFirst NameSex CityNettime10ksplit TimePace
Distance: 3.11 mi Time: 25:45 Avg Pace: 8:17 min/mi Elevation Gain: 74 ft Calories: 419 C
I have not run since Labor Day (9/3/12).
I had registered to run the Gulf Beach Half Marathon on
Saturday the 15th of September.I overslept and did not make it to the start line on time.
So this is the longest period of time I had gone without
running – an entire two weeks.
But, the splits were surprisingly good today. I had planned on running at Easy pace of 8:30-9:30/mile. Mile 2 and 3 splits are 8:08/mile pace!I got the 3.1 miles done at 8:17/mile.
I am wondering if the lack of heat is a factor. At any rate, fitness does not seem to be too
compromised with the long break.
Time 25:45 =25.75
minutes.3716 steps during the run. 3716/25.75=144 steps per minute.This is 72 Right Steps per minute. Need to work toward quicker turnover. I was going for quicker turnover today…still
not there. I am looking for 90 Right
steps per minute.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:35
1
0
0
8:35
2
0:08:08
1
37
29
8:08
3
0:08:09
1
36
37
8:09
4
:53.5
0.11
0
0
8:15
Summary
0:25:45
3.11
74
65
8:17
Comments
From Marc Audet on Wed, Sep 19, 2012 at 07:52:06 from 24.91.57.116
Hi Pre:
Good to see you running again, I was a bit concerned but you seem okay.
The cooler temperatures are a big plus, no doubt about it. For me anything about 75F adds 30-60 seconds to my long run pace.
Distance: 6.34 mi Time: 55:09 Avg Pace: 8:42 min/mi Elevation Gain: 119 ft Calories: 836 C
I ran 6.34 Easy Miles.
9120 steps / 55 minutes = 166 steps per minute.166/2 = 83 Right steps per minute.The new pedometer purchased yesterday is more
accurate than the one I had been using. 83
right steps is not so far off from the 90 right steps per minute I am looking
for. The other pedometer had reported 144 steps per minute.
Good. Got another run in.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:57
1
6
0
8:57
2
0:08:42
1
22
20
8:42
3
0:08:36
1
23
28
8:36
4
0:08:36
1
45
46
8:36
5
0:08:39
1
0
21
8:39
6
0:08:43
1
22
0
8:43
7
0:02:57
0.34
0
22
8:38
Summary
0:55:09
6.34
119
137
8:42
Comments
From ACorn on Thu, Sep 20, 2012 at 19:27:01 from 24.2.76.146
Glad to see you back getting some more runs in! Solid pace PRE!
I was Bib Number 518. I was going for 8:07/mile pace and got the 13.1 miles done at 8:29/mile pace. Not the best result. But not too bad.
I registered for and ran this race today. I had been registered for a Half Marathon for
last week but overslept. So I figured I
would run this one.
Bib Number 274: He ran his first half marathon today. I will check his results.He was going for 9:00/mile.
I think he did better than that.
Bib Number 313: I ran with him from mile 3 to mile 11 as my
initial rabbit stopped for water break. At mile 11, I ran ahead of him as his
pace was slowing a bit. I will check his results.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:07
1
0
72
8:07
2
0:08:16
1
28
17
8:16
3
0:08:15
1
16
0
8:15
4
0:08:20
1
38
33
8:20
5
0:08:26
1
45
52
8:27
6
0:08:32
1
86
114
8:32
7
0:08:26
1
149
133
8:26
8
0:08:44
1
20
35
8:44
9
0:08:37
1
34
0
8:37
10
0:08:38
1
0
37
8:38
11
0:08:52
1
76
47
8:52
12
0:08:36
1
0
25
8:36
13
0:08:31
1
93
75
8:31
14
0:01:41
0.21
19
23
8:07
Summary
1:52:00
13.21
604
664
8:29
Comments
From Marc Audet on Sun, Sep 23, 2012 at 13:00:44 from 24.91.57.116
Hello Pre - results look good. Great day for Niantic, ideal temperatures. Your pacing was pretty good, you pulled it together in the last three miles, good focus!
From ACorn on Sun, Sep 23, 2012 at 19:47:03 from 24.2.76.146
Great run PRE!
From Burt on Sun, Sep 23, 2012 at 19:54:04 from 72.223.86.148
Atta boy!
From allie on Wed, Sep 26, 2012 at 15:36:55 from 97.117.85.204
way to go, PRE. yet another HM to add to your impressive list.
I ran a 30 minute run tonight. Doesn’t sound like much but it was a Quality
workbout! The first mile was a warm-up 8:42/mile.The next 20 minutes was at Tempo pace (8:06/mile
pace) and then a really, really quick cool-down for about a minute. Not much of a cool-down.But got the workout done in 30 minutes!
The race Sunday and this Tuesday run makes two quality
workbouts for the week. Not bad at
all.
6.47 miles at a pretty decent pace of 8:28/mile (Easy 8:30-9:30/mile). Harder end of Easy.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:24
1
117
116
8:24
2
0:08:23
1
186
210
8:23
3
0:08:29
1
28
11
8:29
4
0:09:13
1
16
17
9:13
5
0:08:21
1
45
92
8:21
6
0:08:11
1
52
13
8:12
7
0:03:44
0.47
0
37
7:59
Summary
0:54:46
6.47
444
496
8:28
Comments
From ACorn on Fri, Sep 28, 2012 at 00:55:57 from 24.2.76.146
Great progression run! You got moving well at the end.
Fri, Sep 28, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Training Schedules
These are sample schedules. Be flexible. Long runs are on Saturdays in the schedule, but may be switched to other days.
First-Time Marathoner
This is a bare minimum schedule (from a 15-mile-per-week base for at least one month to a peak of 35 miles per week).
M
T
W
Th
F
Sat
Sun
Total
Base
off
3
off
3
off
6
3
15
Week
1
off
3
off
3
off
8
3
17
2
off
4
off
4
off
6
4
18
3
off
3
off
4
off
10
3
20
4
off
5
off
4
off
8
4
21
5
off
4
off
3
off
13
3
23
6
off
4
4
4
off
8
4
24
7
off
4
4
4
off
15
off
27
8
off
4
4
4
off
10
3
25
9
off
3
4
4
off
16
3
30
10
off
5
5
5
off
12
3
30
11
off
4
4
4
off
18
3
33
12
off
5
6
5
3
12
4
35
13
off
4
4
4
off
20
3
35
14
off
5
6
5
off
12
4
32
15
off
4
4
4
off
20
3
35
16
off
4
4
4
3
15
3
33
17
off
4
4
4
off
6
5
23
18
off
4
4
3
off
2
26.2
13+race
First-time and Casual Marathoner
This the preferred
schedule most first-time and experienced marathoners who choose train
moderately (from 20-mile-per-week base for at least one month to a peak
of 40 miles perweek).
M
T
W
Th
F
Sat
Sun
Total
Base
off
3
4
4
off
6
3
20
Week
1
off
3
4
4
off
8
3
22
2
off
4
4
4
off
8
4
24
3
off
4
4
4
off
10
4
26
4
off
4
4
4
off
8
4
24
5
off
4
4
4
off
13
3
28
6
off
4
5
4
off
10
4
27
7
off
4
4
4
off
15
3
30
8
off
5
5
4
off
12
4
30
9
off
4
4
4
off
18
3
33
10
off
6
5
4
4
12
4
35
11
3
5
5
5
off
20
off
38
12
5
6
off
6
4
13
6
40
13
off
6
5
5
4
20
off
40
14
4
6
5
6
off
13
6
40
15
off
4
4
4
4
20
off
36
16
4
4
3
4
off
15
3
33
17
off
5
4
5
off
4
6
24
18
off
4
4
4
off
2
26.2
14+race
Basic Marathoner
This is the recommended schedule for
the average veteran marathoner (from a 25-mile-per-week base for at
least one month to a peak of 45 miles per week).
M
T
W
Th
F
Sat
Sun
Total
Base
off
4
4
4
off
10
3
25
Week
1
off
4
4
3
off
13
3
27
2
off
5
5
5
off
10
5
30
3
off
4
4
3
3
15
3
32
4
off
5
5
5
3
12
4
34
5
off
5
4
4
off
18
4
35
6
off
5
6
5
4
13
4
37
7
off
6
5
5
3
18
3
40
8
off
6
6
6
6
13
5
42
9
off
6
6
6
4
20
3
45
10
off
6
6
6
6
13
5
42
11
off
6
6
6
4
20
3
45
12
off
6
6
6
6
13
5
42
13
off
6
6
6
4
20
3
45
14
off
6
6
6
6
13
5
42
15
off
5
6
5
4
22
3
45
16
off
5
5
4
3
15
3
35
17
off
5
5
5
off
8
4
27
18
off
4
4
3
off
3
26.2
14+race
Competitive Marathoner
This is a schedule for veteran
marathoners aiming to improve race time (from a 30-mile-per-week base
for at least one month to a peak of 50 miles per week).
M
T
W
Th
F
Sat
Sun
Total
Base
off
5
5
5
off
10
5
30
Week
1
off
6
5
5
off
13
3
32
2
off
5
4
5
3
13
3
33
3
off
5
5
4
4
15
3
36
4
off
5
6
5
4
13
5
38
5
5
5
6
5
off
15
4
40
6
6
6
6
6
off
13
6
43
7
off
6
6
6
6
18
5
47
8
6
6
6
6
off
15
4
43
9
off
6
6
8
5
20
5
50
10
off
6
6
8
6
15
5
46
11
off
6
6
8
6
20
4
50
12
off
6
6
8
6
13
6
45
13
off
6
6
8
4
22
4
50
14
off
6
6
8
6
15
4
45
15
off
5
6
5
off
22
4
42
16
off
5
5
6
5
15
4
40
17
off
5
5
4
4
8
4
30
18
off
4
4
3
off
3
26.2
14+race
Advanced Marathoner A
This is a schedule for advanced
runners who have the time, energy, and experience to handle the more
difficult workload (from a 40-mile-per-week base for at least one month
to a peak of 60 miles per week).
M
T
W
Th
F
Sat
Sun
Total
Base
off
6
6
5
5
12
6
40
Week
1
off
6
5
6
5
15
5
42
2
off
6
6
6
5
18
4
45
3
off
6
6
6
4
20
5
47
4
off
6
6
8
6
15
6
47
5
off
6
6
6
6
20
6
50
6
off
6
6
8
6
13
6
45
7
off
8
8
8
6
20
5
55
8
off
8
8
8
7
13
6
50
9
off
8
8
8
8
20
8
60
10
off
8
8
8
8
15
6
53
11
off
8
8
8
8
22
6
60
12
off
8
8
8
8
15
6
53
13
off
8
8
8
8
23
5
60
14
off
8
8
8
8
15
8
55
15
off
8
7
6
6
22
6
55
16
off
6
8
6
5
15
5
45
17
off
6
6
6
5
8
4
35
18
off
5
4
3
off
3
26.2
15+race
Advanced Marathoner B
This is a schedule for advanced
runners who have the time, energy, and experience to handle an even more
difficult workload (from a 50-mile-per-week base for at least one month
to a peak of 70 miles per week). It can be adjusted to 80+ miles per
week and may require some two-a-day sessions.
We were going for 11:00/miles. Mile 1-6 and 8 has the splits being @ an average pace of <11:00/mile. Thus the only split that was off pace was mile 7...walked. That 7th mile (done in 20:06) brings overall pace
to 12:06.Throwing out the 7th
mile split has the run being done @ <11:00/mile
pace per mile.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:42
1
23
282
9:42
2
0:10:58
1
72
52
10:58
3
0:11:21
1
75
59
11:21
4
0:11:42
1
52
75
11:42
5
0:10:58
1
79
125
10:58
6
0:10:56
1
52
108
10:56
7
0:20:25
1
79
72
20:26
8
0:11:13
1
112
46
11:13
9
0:02:12
0.22
26
0
9:59
Summary
1:39:26
8.22
587
830
12:06
Mon, Oct 01, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Below from FIRST training Program
4. Run Three Different Kinds of Tempo Runs
The tempo run has become a mainstay of many training programs, but the FIRST
program carries the concept a little farther than most, adding more variety and
nuance. FIRST runners do three different kinds of tempo runs?short tempos
(three to four miles), mid tempos (five to seven miles) and long tempos (eight
to 10 miles). Each of these is run at a different pace. "We've found that
the long tempo run is particularly helpful," says Pierce. "You're basically
running at your marathon goal pace, so you're getting maximum specificity of
training, and improving your efficiency at the pace you want to run in your
marathon."
5. Put More Variety in Your Speedwork
Many runners do no speedwork at all. Those who do often fall into a rut,
running the same workout time after time. Pierce learned long ago that this
approach makes speedwork much harder than it should be. "I used to run the
same speed workout week after week," he recalls. "After a while, I
would start to dread that workout. Speedwork is much easier when you change it
around a lot." The FIRST runners do many different speed workouts at
different paces, generally taking just a 400-meter jog between the fast
repeats. For the sake of simplicity, we've narrowed the selection to four
distances at four paces. (See "The FIRST Paces"). But be creative.
Pierce has just one more rule for speed training: Start modestly, but after a
month, try to get the total distance of all the fast repeats to equal about
three miles or 5000 meters (i.e., running 5 x 1000 meters, or 12 to 13 x 400
meters).
8. Follow a 3-Week Taper
The FIRST program builds for 13 weeks, with the second 20-mile long run coming
at the end of the thirteenth week. After that, the program begins to taper off,
with 15- and 10-mile long runs during weeks 14 and 15. The speedwork and tempo
runs taper down just a little, with a final eight-mile tempo run at marathon
goal pace coming 10 days before the marathon. "The marathon taper has
tripled in length during my career," Pierce notes. "When I first
started out in the 1970s, we only did a six-day taper for our marathons. Now
the conventional wisdom is three weeks, and that makes sense to me. It seems
about the right amount of time to make sure you've got the maximum spring back
in your step." If you feel sluggish doing just the easy running in the
final week (this is very common, by the way), do five or six 100-meter strides
or pickups after the Tuesday and Thursday workouts. Get in some extra
stretching afterward as well.
The
FIRST Training Plan
The FIRST
marathon program includes three running workouts per week—a speed workout, a
tempo run, and a long run. Here’s the full, 16-week marathon training
program. Participants are also encouraged to cross-train for 40 to 45 minutes
on two other days per week.
Week
Tuesday
Speed
Thursday
Tempo
Saturday
Long
1
8x400
meters
3 miles
10 miles
2
4x1200m
5 miles
12 miles
3
6x800m
7 miles
13 miles
4
3x1600m
3 miles
10 miles
5
10x400m
5 miles
14 miles
6
5x1200m
5 miles
15 miles
7
7x800m
8 miles
17 miles
8
3x1600m
10 miles
13 miles
9
12x400m
3 miles
18 miles
10
8x800m
5 miles
15 miles
11
4x1600m
8 miles
20 miles
12
12x400m
5 miles
15 miles
13
6x1200m
5 miles
20 miles
14
7x800m
4 miles
15 miles
15
3x1600m
8 miles
10 miles
16
30 min
easy w 5x60s
20 min
easy w 3 or 4 pickups
Marathon
The
FIRST Paces
The
training paces recommended by the FIRST program are somewhat faster than
those recommended by other training plans. Of course, with just three running
days a week, you should be well rested for each workout. Here are the paces
you’ll need to run, each expressed relative to your current 10-K race pace.
I did a LONG TEMPO run tonight.6.47 miles @ 8:19/mile.I was going for 8:30s
but was getting 8:20s.So I just went with it.Done was the first four miles in the 8:20s range.Nailed Mile 5 @ 8:04/mile and
mile 6 @ 8:16 mile and closed out the
last half mile @ 7:59/mile.It’s so easy to negative split these short
distances.Someone please explain to me
how to negative split the marathon distance.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:27
1
90
0
8:28
2
0:08:22
1
15
36
8:22
3
0:08:28
1
31
12
8:28
4
0:08:26
1
20
19
8:26
5
0:08:04
1
96
134
8:04
6
0:08:16
1
59
44
8:16
7
0:03:45
0.47
0
26
7:59
Summary
0:53:48
6.47
311
271
8:19
Comments
From Jake K on Wed, Oct 03, 2012 at 19:32:19 from 67.177.11.154
Anyone who can answer that question should win a Nobel prize!
From PRE on Sun, Oct 07, 2012 at 14:36:56 from 99.50.213.11
Jake, have a question for you. On your blog home page you have links to your races. You changed the title of the link to the name of the race (as a result, the link title is much shorter that the actual web address where the race report is located). How did you do that? I have yet to read your race report by the way...I will get to that. Congrats on 2d place though.
From Jake K on Sun, Oct 07, 2012 at 15:06:44 from 67.177.11.154
You can highlight the name of the race and then click the Hyperlink button (it looks like a little globe) and paste in the full URL address of the race report.
From PRE on Sun, Oct 07, 2012 at 16:29:00 from 99.50.213.11
Jake, Hey thanks. Under my short term running goals, the links look a lot better now. Thanks for teaching me about that function.
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. Done at the
end of a General Aerobic or Recovery run.Will improve finishing kick.(Glover: Short Intervals for Speed and Power)
max ox cons
VO2max Intervals
5K
Repeats at 5K Pace.6x800s or 3x1600s.Done in 600-1600m at 5K race pace.
Stamina
Cruise Intervals
8K-12K
Cruise Intervals.3-8 minutes.Recovery Jogs are 0:30-2:00. (Glover pg.
93: Run longer interval distances to prepare for longer races and shorter
ones for shorter races.Miles for
Marathon.Longe Intervals: Strength,
Endurance, Stamina for holding race pace.1600s develop the ability to hold a strong pace over a significant
distance.
Stamina
Tempo (LT)
12K-HM
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)
Stamina
Steady State
HM-30K
25 minutes to 1:15.HR 83-87% (McMillan).Require a Warm-up.Begin with a 10-20 minute run at an Easy
Pace.
Endurance
MP
MP
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 @ MP.(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.
Endurance
GA (Easy)
MP + 0:30-1:00
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.
Endurance
Long
MP + 0:30-1:30
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.
Endurance
Recovery
MP + 1:30-2:00
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
Fri, Oct 05, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Check this again and make adjustments to this as needed.
VDOT 42.
Increase VDOT value by one unit each 4-6 weeks.
Run 6 days weekly.55
Mile Peak.
M T(q) W(b)H(s?)F Sa(m)Su (d)
Strides: 10x100 or 10x200s @ mile race pace.Speed and efficiency.At least once weekly.
VDOT 42 = 6:39
TUESDAY:
VO2max Intervals: ½ mile and ¾ mile repeats @ 5K pace with 3-4-5 minute recoveries up to 5,000
meters.Max oxygen cons.Just go for 8% weekly mileage.Daniels says 5:00
max but Douglas (or McMillan) says up to 6:00 for the workbout portion.
VDOT 42 = 7:24
THURSDAY:
Cruise Interval Miles: 3-4 Cruise Interval Miles with 2:00
recovery jog.8K-12K pace.2 mile warm up and 10-15 minutes cool down.
Strength, Endurance, Stamina for holding race pace.
VDOT 42 = 7:37-7:47
Jack Daniels: Run Cruise intervals at Tempo pace.
Tempo (Threshold) Runs: Warm up + 20 minutes at Tempo pace +
Cool Down.
12K-Half Marathon pace.Slightly more intense than steady state runs.
Purpose: learn to focus during the miles to stay on
pace.Stamina.
VDOT 42 = 7:47-8:08
Steady State Runs.Require warm up.Begin with a
10-20 minute run at Easy pace.
HM – 30K pace.
25 minutes to 1:15.
Stamina.A long tempo
(plus adjustment) run.
VDOT 42 = 8:08-8:22
SATURDAY:
Long Runs: 13-23 miles.Endurance.
VDOT 42 = 9:04
Sat, Oct 06, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Daniels' Running Formula, Jack Daniels, Ph.D. If you only buy one book to
read, this is the book. Read it often. You'll be amazed what you learn after
you've referred to it a dozen times!
Lore of Running, Timothy Noaks, MD. The reference book for all things
running
VDOT Values
Associated with Times Raced over Popular Distances
VDOT
1500m
Mile
3,000m
2-mile
5,000m
10,000m
15K
Half Marathon
Marathon
VDOT
30
8:30
9:11
17:56
19:19
30:40
63:46
98:14
2:21:04
4:49:17
30
31
8:15
8:55
17:27
18:48
29:51
62:03
95:36
2:17:21
4:41:57
31
32
8:02
8:41
16:59
18:18
29:05
60:26
93:07
2:13:49
4:34:59
32
33
7:49
8:27
16:33
17:50
28:21
58:54
90:45
2:10:27
4:28:22
33
34
7:37
8:14
16:09
17:24
27:39
57:26
88:30
2:07:16
4:22:03
34
35
7:25
8:01
15:45
16:58
27:00
56:03
86:22
2:04:13
4:16:03
35
36
7:14
7:49
15:23
16:34
26:22
54:44
84:20
2:01:19
4:10:19
36
37
7:04
7:38
15:01
16:11
25:46
53:29
82:24
1:58:34
4:04:50
37
38
6:54
7:27
14:41
15:49
25:12
52:17
80:33
1:55:55
3:59:35
38
39
6:44
7:17
14:21
15:29
24:39
51:09
78:47
1:53:24
3:54:34
39
40
6:35
7:07
14:03
15:08
24:08
50:03
77:06
1:50:59
3:49:45
40
41
6:27
6:58
13:45
14:49
23:38
49:01
75:29
1:48:40
3:45:09
41
42
6:19
6:49
13:28
14:31
23:09
48:01
73:56
1:46:27
3:40:43
42
43
6:11
6:41
13:11
14:13
22:41
47:04
72:27
1:44:20
3:36:28
43
44
6:03
6:32
12:55
13:56
22:15
46:09
71:02
1:42:17
3:32:23
44
45
5:56
6:25
12:40
13:40
21:50
45:16
69:40
1:40:20
3:28:26
45
46
5:49
6:17
12:26
13:25
21:25
44:25
68:22
1:38:27
3:24:39
46
47
5:42
6:10
12:12
13:10
21:02
43:36
67:06
1:36:38
3:21:00
47
48
5:36
6:03
11:58
12:55
20:39
42:50
65:53
1:34:53
3:17:29
48
49
5:30
5:56
11:45
12:41
20:18
42:04
64:44
1:33:12
3:14:06
49
50
5:24
5:50
11:33
12:28
19:57
41:21
63:36
1:31:35
3:10:49
50
51
5:18
5:44
11:21
12:15
19:36
40:39
62:31
1:30:02
3:07:39
51
52
5:13
5:38
11:09
12:02
19:17
39:59
61:29
1:28:31
3:04:36
52
53
5:07
5:32
10:58
11:50
18:58
39:20
60:28
1:27:04
3:01:39
53
54
5:02
5:27
10:47
11:39
18:40
38:42
59:30
1:25:40
2:58:47
54
55
4:57
5:21
10:37
11:28
18:22
38:06
58:33
1:24:18
2:56:01
55
56
4:53
5:16
10:27
11:17
18:05
37:31
57:39
1:23:00
2:53:20
56
57
4:48
5:11
10:17
11:06
17:49
36:57
56:46
1:21:43
2:50:45
57
58
4:44
5:06
10:08
10:56
17:33
36:24
55:55
1:20:30
2:48:14
58
59
4:39
5:02
9:58
10:46
17:17
35:52
55:06
1:19:18
2:45:47
59
60
4:35
4:57
9:50
10:37
17:03
35:22
54:18
1:18:09
2:43:25
60
61
4:31
4:53
9:41
10:27
16:48
34:52
53:32
1:17:02
2:41:08
61
62
4:27
4:49
<
Sun, Oct 07, 2012
Race:
The Tommy Fund 5K (3.11 Miles) 00:24:40, Place overall: 29, Place in age division: 6
I got a 5K done @ 7:50/mile
pace per mile. Not the best when PR is 7:43/mile for the distance – but close enough
given I did not formally train for the 5K. Of note, Garmin has 3.15 miles done; so the
official results will be at a slower pace. Best time for the 5K distance is 23:58 and I put these 3.15 miles together in
24:39.
29 (Place) 164 (BIB) 5K6/19 (Division) Patrick Kearney24:40.507:57HamdenCT
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:07:56
1
43
11
7:57
2
0:07:58
1
107
82
7:58
3
0:07:46
1
0
33
7:46
4
:59.5
0.15
0
23
6:43
Summary
0:24:39
3.15
150
150
7:50
Comments
From allie on Sun, Oct 07, 2012 at 15:15:34 from 97.117.85.43
nice race, PRE.
Sat, Oct 13, 2012
Race:
Run for the Penguins 5K (3.11 Miles) 00:24:49, Place overall: 65, Place in age division: 9
5.01 miles done at 8:18/mile
and given the 279 feet of elevation can be considered a Tempo run (8:09/mile for five miles).Tough workout.Was going for 8:30-9:30
Easy miles.
Same run as yesterday and this time the 5 miles was done @
8:06/mile versus the 8:18/mile pace yesterday.Clearly a tempo run and more so the case given the elevation.Hard to believe that this past weekend I did
a 5K race at 8:00/mile pace and here I
put these hilly 5 miles together at 8:06/mile
pace!Fact of the matter is I believe I
am more skilled at running longer distances.I have to work my way into a run and with the 5K…there really is no time
to find or ease into your race pace…just got to get there and stay there!
Long Tempo run would be 80 minutes @ MP. I got these 9 miles done in 77 minutes @ 8:31/mile which is 4 seconds faster than MP.Safe to say another tempo run and Quality
workbout accomplished today!
So far, three Quality workouts this week – all Tempo runs. If I get the six miler in tomorrow at Easy
Pace, then The 30 mile goal for week one is reached along with the three
necessary quality workbouts.
That would be Week 1 of 20 week training schedule if in fact
the 3/2/13 Woodlands, TX
Marathon is a go. I am still undecided
on that.
Of note, the aim was simply to keep all splits in the 8:30s range. All splits 8:30s
range or better (there was an 8:26, 8:28 and 8:18
with the last split, Mile 9, being put together @ 8:18/mile
pace). High consistency throughout the
nine miles…and this is of high importance.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:32
1
726
67
8:33
2
0:08:39
1
47
44
8:39
3
0:08:32
1
33
56
8:32
4
0:08:26
1
19
14
8:26
5
0:08:28
1
211
215
8:28
6
0:08:32
1
629
648
8:33
7
0:08:34
1
153
134
8:34
8
0:08:39
1
54
53
8:39
9
0:08:18
1
52
48
8:18
10
:02.9
0.01
0
0
7:39
Summary
1:16:45
9.01
1,924
1,279
8:31
Comments
From ACorn on Sat, Oct 20, 2012 at 16:31:25 from 24.2.76.146
Very encouraging and consistent nine miles. Way to go! I bet with a solid 20 week training block you could PR big in March.
From PRE on Sat, Oct 20, 2012 at 20:28:55 from 99.50.213.11
ACorn,
Hi. I had a great week of running. And again, back to monitoring weekly for progress...because i tend to become inconsistent. Key would be as you say a "solid 20 week training block." Great race today by you. Congratulations!
I planned getting it done at 8:30-9:30/mile
Easy pace. I did the 3 miles at
8:51/mile pace. That works.Did not get the 30 miles in this week but did
hit >27 and that meets my 90% planned mileage requirement. That and the three Quality workbouts this week
makes for a good start.Of note though,
I did plan meeting up with someone and made the trip to the track. He was late.I hung around for 35 minutes and then left…he showed ten minutes later. So really I would have gotten the six miler in
today. Oh and disregard the elevation gain/loss. Garmin is off as it relates to elevation of late!
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:43
1
2,536
3,476
9:43
2
0:08:24
1
66
79
8:24
3
0:08:27
1
58
43
8:27
4
:05.4
0.01
0
0
7:02
Summary
0:26:39
3.01
2,660
3,599
8:51
Comments
From Jake K on Tue, Oct 23, 2012 at 16:29:31 from 155.100.226.191
haha that would have been an impressive first mile! :-)
5 Miles done @ Easy 8:50/mile
pace in 44:50.I checked the split at 0.82
miles and noticed it was not registering the data which is why 4.18 reflected
here. I know the route – it is the 5
Mile Rocky Hill route. So I know my
assessment is accurate.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:08
1
0
89
9:08
2
0:08:48
1
21
51
8:48
3
0:09:16
1
109
18
9:16
4
0:08:18
1
27
66
8:18
5
0:01:26
0.18
0
37
7:56
Summary
0:36:56
4.18
158
261
8:50
Comments
From Burt on Tue, Oct 23, 2012 at 16:45:55 from 71.216.109.214
Why do they call it Rocky Hill? Does Sylvester Stallone live there?
Off to a slow start today – or so I thought.Yet this was the exact same 5.01 Mile run as
yesterday.And the run was done at the
exact time as yesterday at the exact 8:16/mile
pace.The time difference for the entire
run is 0.08 seconds!Today’s time is
41:24.88 and time yesterday was 41:24.80.All splits were within five seconds of yesterday’s splits!I did not intend to run hard today but great
that I got the second Tempo run in for the week.I was actually planning on doing only two
tempo runs this week.As it turns out,
may get three in.We’ll see how I feel
for the ten miler scheduled for Saturday.I may go for Marathon Pace miles Saturday.That had been the plan anyway.
5.01 Easy Miles done at 8:37/mile pace in 43:08 at 9:45am.No work again today due to Storm Sandy.We have been without power here for 31 hours.Out portion and head winds with Back portion
and tail winds.Simple task negative
splitting the run – but usually is with these five milers anyway.
5.01 Miles done at MP at 8:28/mile
(same as yesterday – same route as well) in 42:26.31.Again pretty consistent and will have to
check out the splits and compare them.
These Tuesday, Wednesday and Thursday entries are being
entered today Friday, 11/2/12
as power has just been restored as of 8:00pm.Without power Monday 2am through Friday 8pm
(4 days, 18 hours)…good to be with power again!Hope Storm Sandy did not impact fastrunningblog members too badly.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:51
1
85
16
8:51
2
0:07:56
1
7
79
7:56
3
0:08:48
1
52
33
8:48
4
0:08:57
1
59
13
8:57
5
0:07:50
1
33
105
7:50
6
:04.1
0.01
--
0
6:44
Summary
0:42:26
5.01
243
256
8:28
Comments
From flatlander on Sat, Nov 03, 2012 at 13:40:54 from 76.31.26.153
Good run. At 4 days you may have been one of the harder hit ones. We have this kind of stuff quite a bit down here on the Gulf coast, but our infrastructure is different and it isn't as big of a deal unless the storm is epic. Hang in there.
From Jake K on Sat, Nov 03, 2012 at 16:05:32 from 67.177.11.154
Only goals today were to get the run done and keep all
splits in the 8:50s range.Got the 5.16 miles done at 8:47/mile pace with splits being 8:43-8:59 range.Good consistency across the miles.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:08:59
1
0
87
8:59
2
0:08:44
1
0
4
8:45
3
0:08:46
1
43
0
8:46
4
0:08:43
1
17
51
8:43
5
0:08:45
1
13
17
8:45
6
0:01:28
0.16
0
7
8:52
Summary
0:45:25
5.16
74
166
8:47
Below is 3 Week Summary of Miles and Paces. I
think I have been pretty consistent across the three weeks with running 5
days per week and the mileage along with quality workouts.
Start
Distance
Avg Pace
Sun. Nov 5, 2012
5.16
8:47
Sat,
Nov 3, 2012
8.01
8:40
Thu,
Nov 1, 2012
5.01
8:28
Wed,
Oct 31, 2012
5
8:28
Tue,
Oct 30, 2012
5.01
8:37
Sun, Oct 28, 2012
5
8:22
Sat,
Oct 27, 2012
5.02
8:25
Thu,
Oct 25, 2012
5.01
8:16
Wed,
Oct 24, 2012
5.01
8:16
Tue,
Oct 23, 2012
4.18
8:50
Tue, Oct 23, 2012
0.82
8:49
Sun,
Oct 21, 2012
3.01
8:51
Sat, Oct 20, 2012
9.01
8:31
Thu, Oct 18, 2012
5.01
8:48
Wed,
Oct 17, 2012
5
8:06
Tue,
Oct 16, 2012
5.01
8:18
Comments
From ACorn on Sun, Nov 04, 2012 at 19:14:14 from 24.2.76.146
Nice run PRE! What's next on your racing schedule?
From PRE on Mon, Nov 05, 2012 at 17:35:09 from 99.50.213.11
May do a Half marathon 11/11/12. Originally considered running it at Marathon Pace - but now questioning whether I should simply attempt to PR for the distance! That's the beauty of multi-pace training! Whatever the pace - it will be a "Quality workbout." And although it has hills, if I attempt to PR, I will go for 7:57/mile pace for VDOT 43 confirmation. Hey we'll see! I am currently planning to train at VDOT 43 intensities. I think I am wanting to run faster!
From PRE on Mon, Nov 05, 2012 at 17:36:21 from 99.50.213.11
And as I look at my remarks, I find I am reminded of you Mom!!!!!
Why run a Half Marathon in November…well I knew Doug was
considering this and Margie was actually running this so hey, why not?The two really important races are next
week.I kind of raced this course for
the first two miles – then chilled out a bit for the remaining miles knowing
that I was not going to get the 7:57/mile
pace.There were two options…7:57/mile pace or 8:22/mile pace.I
decided on going for the later.Sometimes
I like having options going into races depending on my mood.Other times – all out PR being sought.
My PR for the Half Marathon distance is 1:46:54 @ 8:09/mile
pace.
This Half Marathon result today is 1:51:28 @ 8:29/mile
pace.
BUT…a “rolling hills” Half Marathon with “rolling hills”
being a bit of an understatement.
The first ten miles are done at average 8:20/mile pace and this sees 517 feet of elevation.
The next 3.1 miles see 440 feet of elevation.Yep, the Race Director (like many) thought it
would be fun for us to do some hill work at the end of the race – just in case
you were lucky enough to get a Personal Record going – Not going to happen
today!
When all is said and done, the Half Marathon is completed at
8:29/mile pace on average!!!
Given this total elevation of 957 FEET, I would say without
the hills, a PR could have been achieved.
This was an awesome course!But not a course to seek a distance/time PR off of.Check out the splits and elevation.
Okay, enough about that.I visited my sister-in-law, nephew and niece yesterday.Dan Kearney is my nephew.He recently ran 1.5 miles (test) in 10:19!!!Impressive?Yes.My best Mile is 6:51/mile.He ran
the 1.5 miles at 6:52/mile
pace!See below:
PREDICTED EQUIVALENT RACE TIMES (based on Dan’s 1.5 mile
time of 10:19 and my mile time of 6:51).
Dan 6:37 mile
compared to my 6:51 mile
Dan 10:19 for the
1.5 miles compared to my 10:39 for
the 1.5 miles.
Dan 14:05 for the
2 miles compared to my 14:35.
Dan 22:28 for the
5K compared to my 23:16.
For anyone who knows anything about VDOT this puts Dan at
43.45 and me at 41.72!
So now I have a goal of getting the 1.5 miles done in 10:19!Thanks Dan! I’ve got to match
Dan’s awesome time.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:07:36
1
21
163
7:36
2
0:08:25
1
71
0
8:25
3
0:08:53
1
101
11
8:53
4
0:08:18
1
66
120
8:19
5
0:08:30
1
61
55
8:30
6
0:08:08
1
30
145
8:08
7
0:08:23
1
50
95
8:23
8
0:08:09
1
79
133
8:09
9
0:08:30
1
16
13
8:30
10
0:08:11
1
22
41
8:11
11
0:08:41
1
106
132
8:41
12
0:10:16
1
202
0
10:16
13
0:08:29
1
132
85
8:29
14
:58.3
0.13
0
0
7:39
Summary
1:51:28
13.13
958
993
8:29
Comments
From Marc Audet on Sun, Nov 11, 2012 at 19:12:04 from 24.91.57.116
Well done Pre, good pace for the course, in fact, this was a more successful effort than the New Haven Road Race. The training is paying off, keep up the good work.
From Jake K on Mon, Nov 12, 2012 at 08:09:33 from 155.100.226.191
Nice job on a tough course. I bet on a flat course, you're in PR shape.
Mon, Nov 12, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
VDOT
Name
1 mile
2 mile
5K
10K
15K
10 Mile
20K
Half Mar
Mar
Mile
5K
Tempo
Marathon
74
Jake K
4:12
14:10
30:03
1:05
2:21
4:07
4:34
4:59
5:12
70
Conner Mantz
4:22
9:18
15:03
33:59
48:46
1:11
4:19
4:47
5:13
5:28
63
Bryce L
16:18
1:11
4:45
5:15
5:41
5:59
62
Acorn
16:40
56:04
4:49
5:20
5:45
6:04
55
Allie
18:18
1:24
2:50
5:21
5:55
6:20
6:43
54
Rob Mantz
1:25
3:05
5:27
6:00
6:26
6:49
49
flatlander
20:47
44:08
1:33
3:30
5:56
6:32
6:55
7:24
48
Scott Wesemann
1:35
3:41
6:03
6:39
7:02
7:32
47
Brad S
21:07
1:37
6:10
6:46
7:10
7:40
46
Steven K
21:30
6:17
6:54
7:17
7:48
46
Marc Audet
21:32
45:47
1:45
1:42
6:17
6:54
7:17
7:48
45
Burt
5:57
21:54
48:29
1:49
4:33
6:25
7:02
7:25
7:57
45
Robin B
22:04
1:40:44
3:40:37
6:25
7:02
7:25
7:57
43
Dan K
6:37
6:41
7:18
7:42
8:15
42
PRE
6:51
23:58
1:41
1:46
3:54
6:49
7:27
7:52
8:25
39.3
Bryan O
24:28
7:07
7:52
8:12
8:46
Doug T
Margie K
Comments
From PRE on Tue, Nov 13, 2012 at 00:11:49 from 99.50.213.11
The primary reason for doing this: To help me understand what the numbers mean when I read blogs. If Jake is running 5:30s, he is running fast (my fast) - but really he is running Easy pace. It would be like me running 8:43s. I get an idea how well people did for their various types of runs with a frame of reference. Might not be totally accurate but I think it should be pretty close.
From Marc Audet on Tue, Nov 13, 2012 at 06:30:35 from 24.91.57.116
To be somewhat realistic, Marc Audet (me!) only broke 22' in the 5K on two occasions. 22:30 is more typical of my better performances.
For training purposes, the work outs that I can handle are based around a VDOT of 44, which is more in line with my 5K race times from the past 4 weeks.
After running for 5 years, I find it interesting (and a bit humbling) that my VDOT has improved but within a relatively narrow range, say 40 to 46. With a lot more training and professional coaching, I MIGHT get close to VDOT of 48-49, but I am not sure that my lifestyle (i.e. wife and work) would allow this to happen. However, at the end of the day, I put the shoes on and get the feet moving, and perhaps that is what matters.
Love to hear how the rest of you set goals and see yourselves in the grand scheme of things.
From Jake K on Tue, Nov 13, 2012 at 08:59:11 from 155.100.226.191
So you're saying I should be running 2:16 for the marathon? I agree! :-) That's the plan!
I'll be honest, 5:30s are never truly "easy" - I consider that like a "steady state" pace for me.
Interesting to look at the numbers like this. Thanks for making this chart.
From ACorn on Wed, Nov 14, 2012 at 16:15:51 from 24.2.76.146
I like the chart, I'm surprised how accurate those tables are, at least in my case.
I ran a hilly Half Marathon on Sunday so took it easy today getting
the five miles done @ 8:54/mile in
44:31. This five mile course sees pretty
decent elevation by the way.
Still running Easy miles and got these 5 miles done at 8:44/mile in 43:42 which is ten seconds per mile
faster than yesterday. Still recovering
from the Half marathon.
I ran the laps at Hamden
High School with Brandon (10 year
old son). He got through 0.85 miles and
then walked some.Then stopped, started
again. At 5 laps took break (cooler,
chocolate bars, Gatorade). Back on track
and total for him 7 laps. I got my 3.23
miles done at 8:54/mile pace.
I ran this Wallingford Turkey Trot 5 Mile Race in 38:56 @ 7:47/mile. This is 4 seconds faster per mile than last
year and a PR for the course and distance.Not a bad time given the 223 feet of elevation and my PR for the 5K distance is 7:43/mile. Thinking I am due to PR for the 5K distance soon!
Of note, Marc Audet ran this race with me. He ran about 65 seconds faster than me covering the distance in 37:53. Congratulations on that time Marc!
A quick Easy 2 miler at 4:30 pm
for the sake of consistency with getting in the scheduled miles. I want to stay on target with the training
schedule.
Split
Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
1
0:09:12
1
83
21
9:12
2
0:08:39
1
21
27
8:39
3
:02.2
0
0
0
8:47
Summary
0:17:53
2
104
48
8:56
Comments
From Marc Audet on Sun, Nov 18, 2012 at 19:09:05 from 24.91.57.116
Congratulations on the PR Pat, you had good splits and finished pretty strong in the last mile.
The hill was a killer, we both lost about 30-40 seconds on the climb.
Comparing splits, we both ran fastest on mile 1, slowed down on the hill/mile 2, recovered on mile 3, had a faster mile 4, and lost a bit of steam on mile 5.
Strategically, we had similar reactions to the course.
For a PR in the 5K, I would recommend a flat course coming up in Hamden in December, Santa Scramble on the canal trail!
Again, well done today, keep up the good work!
From Burt on Sun, Nov 18, 2012 at 19:58:38 from 72.223.86.148
Awesome PRE! Way to go!
From PRE on Mon, Nov 19, 2012 at 16:28:57 from 99.50.213.11
Marc, thanks for those words. They mean a lot to me. I handled the course about the same way as you? Great compliment. And thanks for the 5K suggestion. I think I will do that run! I am wanting to PR big for the 5K and that may be the ticket!
Burt, "He's alive." Dang you are like missing in action forever. How have you been? I saw you posted the Ragnar report. I read that. Sorry to hear about those mishaps. Talk to you soon.
From Burt on Thu, Nov 22, 2012 at 12:30:00 from 70.34.6.51
Thanks PRE. I can't seem to slay the injury monster.
From ACorn on Thu, Nov 22, 2012 at 14:09:14 from 24.2.76.146
Nice 5 mile race! Looks like you started aggressively, that's what I like to see! I think with some consistent speed work you'll definitely crush your 5K PR!
A five miler at Easy pace with some vertical which is the
norm for Tuesday through Thursday runs.Got
it done at 8:47/mile.I was kind of surprised I put it together at
this pace given the 5 Mile Race of Sunday and the PR for that distance/course.My legs were still feeling impact from the
race but after Mile 3, the run became easier.
Manchester Road
Race. I ran this 4.77 miles in 37:19 @ 7:49/mile. Last year was 36:57 @ 7:47/mile.Official
Results not published yet. I am off my PR by 22 seconds for the distance. But it was a slow start and difficult moving among the participants as 15,000 people raced! I am happy with this result. My last three races had good results.
76th Annual
MANCHESTER ROAD RACE
Nov. 22, 20124.748 MilesManchester, CT
ChronoTrack Timing By: Granite State Race Serviceswww.gsrs.com
I went out way to fast today and at the 0.40 mile mark, I am
running 6:40 mile (best mile is 6:51/mile). I then slowed down and my mile 1 split was 7:33/mile.They get worse from there with an 8:11
and then an 8:09 mile.Simply went out too fast today.
Next week is Christopher Martin’s 5K. Strategy: Go for 7:26/mile to 7:33/mile
at Christopher Martin’s and keep the pace steady throughout the distance. See if
you can redeem yourself!
Marc did this race with me.He got a great 7:25/mile
pace.
And Bob, workmate, ran this race with me as well (not a blogger and new
to running for the most part I think).He ran it at 7:52/mile
pace.His running form seems pretty
smooth and consistent throughout, machine like – similar to Marc.But Bob kind of looks like a tank running
along.Large (muscular), plodding away,
methodical.
21/16Jeffrey Townsend71141 M WoodbridgeCT18:205:55
255/13Marc Audet41353 M HamdenCT22:587:25
357/16Bob Urban52541 M ClintonCT24:237:52
377/13Patrick Kearney46350 M HamdenCT24:508:01
1583/3Jared Gabriele44510 M SheltonCT 1:04:02 20:40
15921/21Sue Gabriele44345 F SheltonCT 1:04:03 20:40
1601/1Valerie Marini70561 F TrumbullCT 1:04:09 20:42
1617/7Donna Rees50255 F SheltonCT 1:04:10 20:42
Comments
From Marc Audet on Mon, Dec 03, 2012 at 05:00:35 from 24.91.57.116
Hi PRE! Good seeing you at this race!
A bit off your pace, but still an OK time.
Based on your recent 5 miler in Wallingford, you might be able to get 23:33 at a 7:33 pace (RunForFitness.org), very much in keeping with your goal for next week.
As of yesterday, you are now an expert on going out too fast so you will know how much to slow down a bit.
As long as it does not rain, you may get a new PR; your training has been good so go for it!
From Scott Wesemann on Tue, Dec 04, 2012 at 16:53:52 from 66.232.64.4
The 5K is a tough distance to pace yourself and I always end up blowing my wad too quick. Keep to your strategy and I bet you will hit your goal next week.
From I Just Run on Thu, Dec 06, 2012 at 14:31:45 from 67.79.11.242
That's what I call a complete race report. Lots of figures and stats!
I felt a little wet behind the ears after seeing your "Running Accomplishments". It looks like you really enjoy that aspect of running :-)
From Jake K on Mon, Dec 10, 2012 at 08:39:48 from 155.100.226.191
Nice run - big improvement from last time!
From ACorn on Mon, Dec 10, 2012 at 23:16:25 from 24.2.76.146
Nice race! I like your finish you were able to pick it up a little that's always encouraging.
Sun, Dec 16, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
Planned Races for January through May of 2013:
2/23/13 Colchester Half Marathon at 10:00am.
3/23/13
Savin Rock Half Marathon at 8:00am
4/7/13 Danbury
Half Marathon at 10:00am
4/21/13 Lake
Waramaug Ultra Marathon
(50 Mile Race) at 7:30am
4/28/13 Cheshire
Half Marathon at 8:30am
5/05/13 Providence,
RI Cox Sports Marathon
at 9:00am
5/25/13
Hamden Hills Half Marathon at 8am
The 50 Miler will be the most important of these races. I never covered that distance. And I never put in the kinds of training miles outlined in the schedule.
The Training Schedule:
Date
Week #
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Total
12/31/2012
1
8
5
8
9
18
48
1/7/2013
2
8
5
8
9
18
48
1/14/2013
3
8
5
8
12
21
54
1/21/2013
4
6
5
6
9
12
38
1/28/2013
5
9
5
9
24
18
65
2/4/2013
6
9
5
9
24
18
65
2/11/2013
7
9
5
9
24
18
65
2/18/2013
8
9
5
9
12
15
50
2/25/2013
9
9
5
9
24
21
68
3/4/2013
10
9
5
9
24
21
68
3/11/2013
11
9
5
9
15
18
56
3/18/2013
12
9
5
9
24
30
77
3/25/2013
13
9
5
9
24
30
77
4/1/2013
14
9
5
9
12
12
47
4/8/2013
15
7
5
7
9
6
34
4/15/2013
16
6
5
3
50
64
Total Training Miles:924
Comments
From Jake K on Sun, Dec 16, 2012 at 12:02:27 from 67.177.11.154
50 miles?!?! Hey, its a guaranteed PR since you've never run the distance before :-)
From PRE on Sun, Dec 16, 2012 at 14:16:05 from 99.50.213.11
Jake,
Hi. I just asked Scott W. to comment on the schedule. He has done 50 and 100 milers before. I am running the 50 Mile race because frankly, I am not sure that I can do it - that doubt that I used to have, the anxiety around the marathon distance...don't have that anymore with the marathon. The other reason is tied to the marathon distance itself. Increased mileage I think I read would help with getting a better time for the marathon itself. And for me, these miles are more than I usually run.
From Jake K on Sun, Dec 16, 2012 at 14:30:20 from 67.177.11.154
I think it will be a great challenge for you. I agree, more endurance from the increased miles will help w/ the marathon as well.
From ACorn on Sun, Dec 16, 2012 at 16:35:06 from 24.2.76.146
Looks like a fun challenge! Back to back long runs will definitely test your endurance. Like Jake said, the increased mileage will serve you well.
From Scott Wesemann on Mon, Dec 17, 2012 at 14:13:58 from 66.232.64.4
PRE- You can definitely run 50 miles. If you can run 26.2 you can run 50. My only concern with your training plan is you have a long run or multiple long runs every week between 5-13. This might be a little bit too much for you, especially the back to back long runs. This plan could very well work for you and as long as you listen to your body and feel ok you will be fine. For me when I am in peak training I try and run about 45-50 miles per week with one longer (13+) run each week and then I try to do at least one long run (30+ miles) per month. I find that for me this is just about right. I think a lot of it is just trying to find out what works best for you. Good luck! I will be watching and let me know if you have any other questions.
From Scott Wesemann on Mon, Dec 17, 2012 at 14:16:37 from 66.232.64.4
I guess I should clarify something- When I am in peak training my miles are mostly hard mountain miles with a lot of elevation gain, so I don't think the mileage translates to what you're doing exactly. I was usually about 45 miles with about 10K vert per week. That is probably more in line with what you have outlined, although not the back to back long runs.
From PRE on Mon, Dec 17, 2012 at 16:22:13 from 99.50.213.11
Scott,
Hi. Thanks for blogging here. You have the same concern I have - the back to back long runs on Sat and Sunday during week 5-13. The schedule is put out by Runner's World. The 24s and 18s...maybe I could see that happening. The Sat 24 and Sunday 30 milers...difficult to comprehend.
The problem...Runner's World does not have the rationale for those back to back runs (other than that you take the day before and the day after the two long runs as off day.
I was entertaining taking the shorter of the weekend long runs and putting them on Tuesday and doing the other Long on Saturday.
I thought whoever developed the schedule put the two longs together so the body could feel what it was like to run 54 miles (or whatever the prescribed distance) in a short period of time.
I have plenty of time to think about this because the first four weeks of the schedule are not that difficult. But, I am in the process of contacting people to run with and penciling them in on the days they will be running with me...to keep me on track. I am not like the other bloggers on this site! They are so consistent and dedicated...It has been a goal of mine to get better with Consistency!
Maybe I'll look for more schedules...or entertain simply doing the longest long and shortening up the other long to 15-18...Working this out as I write.
Regarding my asking you other questions...for sure I'll have more...not now...but refueling would be one...what the heck do you eat when you running for 8-10 hours??? No need to answer that now. I'll research but will probably ask you in a couple months about that one.
Listen...hope you and your family are doing well. Been great talking to you. Talk soon.
From PRE on Mon, Dec 17, 2012 at 18:03:34 from 99.50.213.11
Scott, did some more online research and found out about why back to back long runs: here is a piece of that information.
"Find a training plan and take a big bite of that sandwich
I used two training plans I found online to guide my ultramarathon training. One plan was from Runner’s World (16 weeks) and the other was from Hal Higdon (24 weeks). Both are similar in their emphasis of the “sandwich run”—essentially back-to-back long, slowish runs on successive days (building up to runs of 4-5 hours each) that help practice the feeling of running on tired legs. Undoubtedly, you will find yourself running on tired legs during the course of a 50-mile race. The more you can replicate that feeling during training, the better you’ll feel during the race."
From Marc Audet on Tue, Dec 18, 2012 at 06:33:52 from 24.91.57.116
I am trying to estimate the time and paces for these training runs.
You and I are approximately on the same fitness level for the longer (20K, half-marathon) distances.
OK, try this, assume a base level of fitness corresponding to a 1:55:00 half-marathon, something both of us have done in the last year with reasonable training (20-30 miles/week).
According to the fitness calculator at http://www.runningforfitness.org, a 50 mile race pace would be about 9:49 pace.
I typically do my recovery runs at that pace. This is a pace where I could more or less talk on the phone and not be out of breath.
At a 10:00/mile pace, a 50 mile run would take about 8:20:00, about eight and one half hours.
The challenge here is learning to run slowly and the strain comes from the long term leg motion repetition and the resulting muscle fatigue.
When I think about it, you may not need 50+ miles per week. You should really be counting hours-of-leg-motion instead of miles. The 10:00/mile pace is pure aerobic, so both you and I have the cardiovascular fitness for it. What is missing is muscle-skeletal endurance, and to build that up, you need to do those long slow runs at the slow pace with a walk-break at regular intervals.
I will be interested in hearing Scott's comments on my comments.
From Scott Wesemann on Tue, Dec 18, 2012 at 15:59:51 from 66.232.64.4
I just think that those back to backs in successive weeks might be too much and you could end up injured. One thing you could do is add a few more miles to your runs during the week and then do a longer (20ish) run on the weekend and then every 3-4 weeks do a really long run like 30 miles. This will allow you to recover and stay healthy. You could also try a really long run (like 35-40) maybe 6 weeks before to test fueling and see how your legs do. When I first started running long distances my legs would really hurt and get sore after about 25 miles, so you really do want to get some running in doing some higher mileage to see how you do and to get stronger. Just plan for a few options and listen to your body. Don't overdo it.
As for fueling, this might be the most important aspect of finishing a long ultra. You really need to find out what works for you and the only way to do that is to practice eating when you run. You need to eat on all of your long runs and find out what will agree with your stomach. For me I usually rely on gels for about the first 20 miles, but after that I start to feel energy deficient and I need to start eating real food. Here are some of the things I love while running long distances:
-Salted potatoes (they should have them at the aid stations
-Cookies
-potato chips
-Peanut butter sandwiches
-Coke
-Chicken soup
All of the ultras I have run have had really good food choices and I usually just eat what sounds good. You need to make sure to take in a lot of calories (around 300 per hour) so you don't bonk.
Also as important as fueling is staying hydrated and taking salt. I take S-Caps and they really work. You need to experiment with that too.
Marc made a good point about miles not being the most important thing. My friends that run ultras all agree that more important than miles is time spent on your feet. Of course you need the miles, but you need to get used to moving on your feet for several hours.
Also, another thing that took me some time to learn. Don't get too comfortable sitting at aid stations. Practice eating while you walk and get into an aid stop, get what you need, grab your food and eat it while you walk. Sitting down is bad!
Hope that helps.
From PRE on Wed, Dec 19, 2012 at 18:14:48 from 99.50.213.11
Marc and Scott,
Your comments are very helpful. Thanks for taking the time to write all that.
Scott: I am thinking of running 60 minutes Tues, 90 minutes Wed (tempo), 60 minutes Thursday (half the miles at MP). I want some speed work...and the outline above is not too intense. For the weekend, I am thinking about going with just the longest of the two weekend runs outlined above...losing one of the weekend longs. Plenty of 24 milers there (five) I like the plan of doing 35-40 miles at week ten! Week 12 and 13 in the above schedule has 30 milers...I am thinking that might be a good idea because it is late in the schedule and closer to the race date...so considering not doing a 30 miler every month. I may do 30 at week 7. Do you think that would be a reasonable schedule? Oh and "S caps"...are those "success caps?" I am still doing a lot of online research...there is quite a bit to learn.
Mon, Dec 17, 2012
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
0.00
0.00
12/22/12 Revision to the previous 50 Mile sixteen week Ultra Training Schedule.
I am still working out the details on the best way to handle the training and the race.
This revision has 50 miles run weekly (other schedule had seven 65-77 mile weeks)
No B2B Longs on weekends with the new schedule.
Speedwork on Tuesdays still in form of tempo runs, intervals, cruise interval miles or hill work.
Marathon Pace runs on Thursdays.
Race Goal is to get the 50 Miles done in 8:20 at 10:00/mile pace.
First third of race will go out no more than ten percent faster than 10:00/mile pace...so will be running 9:00s. Will try to hold that for second third of race. By mile 30, if maintain the 9:00s, then will fade. 30 Miles at 4:30 is the goal. Last 20 will be done in 3:50 and overall average pace for last 20 can be 11:30/mile.
Breaking the race down into thirds. Last five miles or about last hour...just focus on ten minutes at a time.
NOT SURE ABOUT YET:
Walk breaks and pattern 5:1 (run 5 mins, walk 1 minute)? Run mile, walk minute?
When to start the walk breaks...at very beginning? After 1-2 hours of running?
How to run the training runs? Do I do 9:00/miles for all the miles?
Do I run for an hour in training runs and then begin the walk breaks?
Should I train at 50 Mile Ultra Race pace as if I am running the race on race day...or should I run slower than that during training runs? Not finding a lot of information out there on that.
Just found out a bit about the above: McMillan has my Long Run pace being 8:36/mile to 9:54/mile (based on 3:45 marathon).
Coach Weber says most ultra marathon running, whether it be training or racing, is done in the aerobic zone that corresponds to 65% to 85% of the maximum heart rate for the athlete. He identifies six paces within that aerobic range. For 3:45 marathon, the six gears for Easy pace during ultra marathon training and racing are 8:35 (MP), 8:56 (High Aerobic Pace), 9:18 (Mod Aerobic Pace), 9:39 (Easy Aerobic Pace 3), 9:59 (Easy Aerobic Pace 2) and 10:21/mile (Easy Aerobic Pace 1). An example workout, per Coach Weber, would be "run for 10 minutes at 9:39/mile (easy aerobic pace 3), then walk for 5
minutes" right from the start repeating this pattern throughout the
entire 30 miles.
From Marc Audet on Sat, Dec 22, 2012 at 18:06:39 from 24.91.57.116
Hi Pre,
This is starting to look a lot more realistic. Glad you are starting to think about pacing.
I ran 10 miles this past week at a 10:00/mile page and although it was comfortable, I could not imagine doing that again after a 5 minute walk break.
I think one of the biggest challenges will be the head game, visualizing the time spent in motion.
My one concern about your workout is the speed work, 10 miles of it?
You might be better doing slow hill work to build up strength. However, keep researching.
It would be great if you could find someone locally who does this and meet him/her and review your training plan.
You are being smart about this, doing some planning, keep at it!
From PRE on Sat, Dec 22, 2012 at 19:29:56 from 99.50.213.11
Hey Marc,
How are you doing? Regarding local Ultra Marathon runners, good suggestion. I imagine a lot of Shoreline Sharks do ultra marathons so I will ask Clint about that.
Regarding the Tuesday speedwork, I wouldn't be doing the entire workout at speed...either 20 minute tempo run, half mile repeats or ladders up to 5000 meters total at speed. The before and after miles would be Easy.
Regarding the 30 mile run, I did not outline it correctly in my original post...Coach Weber gives the example workout as "run for 10 minutes at 9:39/mile (easy aerobic pace 3), then walk for 5 minutes" right from the start repeating this pattern throughout the entire 30 miles. But I am not so sure about an entire 5 minutes of walking.
I think I am making some significant gains in identifying how to tackle this training and racing!
I took a sixteen day break from running. Now it is time to get serious. I will put in some miles this week. And then next week begins my sixteen week training program for the 50 mile ultra marathon (4/21/13).
Today marks the end of my 4th year running. A six mile run with the goal being ten minute miles. I am attempting to learn how to run at a slower pace. Quite a different experience!I averaged 9:38/mile with the splits being in the 9:35-9:44 range. Consistent splits. But need to work on running a little slower in preparation for the ultra. I want to get comfortable with running 10:00/miles, and eventually during longer runs, walk breaks. There will be faster miles during training (Tues, Thurs, maybe Wed, and Sat and Sundays…but some to be done in the tens range and some walking during Longs).
A quick 5 miles at 9:40/mile.And again, failed to put together the miles
at ten minute mile pace.In mind I was
going at what felt like 10:00/mile.No big deal.As I look at the training program for the ultra, it really is no
different than what a marathon training program should be.If anything, the Longs are longer than those
in a marathon program…but not by much.
The elevation outlined here is off. There probably is 250 feet of total elevation gain for this well known Rocky Hill route. And the splits were probably consistent but due to the elevation, the consistency is not reflected in the avg pace below.
Getting back into running. And although am running easy, legs are feeling the miles as I put off running for an entire 16 days! I really don't think I ever took that long a break before.
12.63 miles @ 9:48/mile in 2:03:52.The plan was a two hour run.To Canal Trail and Back at 10:15am. Sticking with Easy and comfortable
pace.No nutrition or Fluid and I will
need to change this when I get it up to 20, 24, 30 mile runs!The purpose of the Longs will be to practice
what I will be doing on Race Day.Not
taking in Fluid and nutrition – very bad idea.Not so much so for a 13 miler – will survive.But for the 20s, will not be pleasant.
Timed this run perfectly.Finished the run and the snow starts falling shortly after I
finish!
The plan was a fifty minute run.I ran 5.4 miles in 50:05 at 9:16/mile.I was planning on doing ten minute miles today and thought I was hitting
tens.It felt about the same as what I
have been running all week (about 9:45s).But I switched up on the routes and minimal
elevation with this route.Also, it was very
icy today as snowed yesterday.But not a
problem running as ran Easy pace.
So today ends the first week of running after 16 day
break.Got through it with no problem
and put in 35 miles this week.Did not
overdo it and did Easy miles the entire week.
