953G001 LL

1:30 pm for 3.12 miles at 9:32 AP in 30 minutes.

954G002 TMRH

Easy miles. So cold outside so ran on the TM.  Not huge TM fan but listened to IPOD music while running in warmth!!  Beats missing a run.

TM Rocky Hill at 2:30 pjm for 6 miles at 10:00 AP in 1 hour.
 

955G003 RHTM

Cold. Ran 5K on Rocky Hill TM at 1:30pm at 10:00 AP in 31 minutes.

956G004 LL

12:30 pm and ran 6.5 miles at about 9:15 AP in 1 hour.  Used stopwatch as Garmin was low battery and charging.

957G005

LL and State to New Haven and Back at 8:42 am for 6.56 miles at 9:40 AP in 1:03.

958G006 RHTM

1:30 pm on RHTM for 4 miles at 10:00 AP in 40 minutes.

959G007 LL

Shoveled snow and then ran. 8:45am for 3.91 miles at 10:10 AP in 39:45.

960G008 Castle Craig with Christian

3.15 miles in 37:02 at 10:30 am at 11:45 AP

3.13 in 29:56 at 11:15am at 9:34 AP

Christian and I to the top at the same time and same time on way down. Snow and ice on this run and this was left over from yesterday's snow and rain. 

Mile 1.86 to 2.66 is 0.80 mile with steep elevation.

20.75 miles for the week Monday through Sunday.

Blizzard 2015 begins. 18-30 inches expected.

Shovel 6:00am today.  No work today.

P.D.

961G009 LL with Margie.  Walked with Margie, this 5K was not a run.

962G010 LL

Ran 5:1 pattern running 5 minutes and walking 1 minute as I am considering 50 mile ultra for April and that will be the pattern during that race.  Ran at 9:00am for 3.61 miles at 10:23 AP in 37 minutes.

963G011 LL

1:30pm for 3.11 miles at 9:40 AP in 30 minutes.

964G012 LL

3:00 pm for 2.46 miles at 20:37 AP in 50 minutes.  I walked with Geniewhile Margie walked same time in Meriden.

Total miles 5.57

Weight is 172 pounds.

Janurary sees 10 runss

6 weekday runs with 4 being 3-4 mile distane and 2 being 6-7 mile distance...3 TM runs.

4 weekend runs with 2 at 3-4 miles and 2 at 6-7 miles.

Total miles 46.20

1st half month: 3 runs

2d half month: 7 runs

34 miles second half of month.

slow start but making gains as it relates to more runs and increasing mileage.

Maybe February focus should be 30-40 miles a week as in 35-37-40-33.

Get some faster miles inthere.

But some Easy as well.

Highest mileage week was 21 miles during 1/19 through 1/25/15.

965G013 LL with Christian

This run after a nine day break.  Need to get back on track with running.  I need consistency.  Last year minimal miles and I am not or have not changed that pattern.

Ran these 3.30 miles at 5:30 pm at 9:38 AP in 31 minutes.

966G014 LL with Christian

No running for a week.  Still not on track with running.  Not prepared to run well for Colchester Half inten days or the Savin Rock Marathon in 5 weeks.

Ran at 5:30pm with Christian for 4.15 miles at 9:30 AP in 39 minutes.

I was on the way to meet Marcand he called to make sure I got the mesage he cancelled the 8am run as 2 degrees.  He will run later today.  So I opted to not run myself. 

967G015

Snowed yesterday and early this morning.  Roads were slushy. 

10 am run for 5.19 miles at 9:38 AP in 50 minutes.

968G016 LL

Roads in better condition and pace seems to reflect this.  Was running Easy.

did 5.18 miles at 12:30pm at 9:19 AP in 48 minutes.

969G017 LL

Christian did no run with me today.  Ran slower today.  Maybe due it being dark and ice.  See how future runs go.  Feeling good that I did not put the run off.

Ran 5.08 miles at 5:40pm at 10:03 AP in 51 minutes.

970G018 Colchester Half Marathon

Course was icy on the up and down hills. 

In 2013 I ran this course in 1:48. 

Today I ran the course at 10am for 13.20 miles at 9:54 AP in 2:10:36.

Official Time is 2:10:36 at 9:59 AP.

Given my training and the conditions of the course, I am okay with this result.

Jan 1 through Feb 21 = 59 miles run

Feb 22 through Feb 28 = 29 miles run.

I am just now picking up my mileage.  The primary reason for running this race was to guarantee I get 13 miles done - the longest run prior to that this year has been seven miles. 

Colchester Half Marathon

Colchester, CT, February 28, 2015

Colchester Half Marathon                    

                      USA/TF Course Cert. CT12001JHP

                            Colchester, CT USA

               2/28/2015 - 10:00 AM - Weather: Clear - Cold!

                       Results by: The Last Mile LLC

      www.thelastmileracing.com - email: timing@thelastmileracing.com

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

                ***** Official Half Marathon Results *****

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

Place No.    Name                S Div/Tot  Sex/Tot  Div   Age City               St Nettime    Pace  Guntime    Pace     

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

    1    318 Stephen Rathbun     M   1/2      1/274  MTOP3  22 Middletown         CT 1:18:22.39  5:59 1:18:22.40  5:59 

    2    406 Kenneth Whitney     M   2/2      2/274  MTOP3  23 West Hartford      CT 1:20:43.92  6:10 1:20:43.92  6:10 

    3    378 Melissa Stellato    F   1/3      1/198  FTOP3  33 Windsor            CT 1:23:54.26  6:25 1:23:56.07  6:25 

    4    224 Kurt Lindboom-Brobe M   1/39     3/274  M1929  29 *no Town Given*    CT 1:24:22.19  6:27 1:24:22.20  6:27 

  348    761 Patrick Kearney     M  62/67   229/274  M5059  52 Hamden             CT 2:10:36.26  9:59 2:10:40.75  9:59 

  470    119 Rayanne Emerson     F  61/61   197/198  F3039  31 Enfield            CT 3:01:54.17 13:54 3:01:54.17 13:54 

  471     65 Melanie Champion    F  33/33   198/198  F5059  56 Meriden            CT 3:07:01.90 14:17 3:07:01.90 14:17 

  472    419 John Thompson       M  67/67   273/274  M5059  57 Katonah            NY 3:15:32.60 14:56 3:15:55.79 14:58 

  473     47 Thomas Brown        M  88/88   274/274  M4049  49 Windsor            CT 3:49:07.82 17:30 3:49:07.82 17:30 

971G019 LL

Christian did not run with me tonight.

Ran 6pm for 5.05 miles at 9:53 AP in 49:54.

972G020 Marc

1:50 pm and ran 8.78 miles at 9:49 AP in 1:26.

NEW ROUTE: To Saint Stephen's and then via Waite Street to The Space on Treadwell Street.

I saw Marc at the 4 mile mark and we ran a couple miles together.  He had just finished running 8 and he got 10 done for today. 

I was planning 10 miles but really focusing on running 90 minutes.  Am not putting 9:00 miles together at this point and not really trying to, thus got closer to 9 miles done than 10.  Just trying to get some runs in there longer than the 5-6 milers that I have been doing.  The faster paces will come in time. 

Feeling good about having run today for the prescribed time. 

973G021 RHLL

enterprise drive to cap blve to brook crossing to brook to main st and back. next time, go left on west steet and capital vlvd for loop route vs out and back.

5.01 miles at 9:44 AP in 48 minutes.

974G022

To Saint Stephen's and then the Space on Treadwell and back. Some hills on this route so I really have no idea of fitnes level. done at 1023am and 5.90 miles at 9:39 AP in 57 minutes.

975G023

To St. Stephens, to London, to State and into New Haven and back. At London on way back took right onto Hepburn...another 5 mile route.   Lots of hills I thought. Did 4.87 miles at 9:55 AP in 48.

976G024

5.92 miles at 10:07 AP in 60.  To st stephen's and onto Davis street to whitney and then to waite and the Space on treadwell and back. A six mile route. Again - hills.  I'll have to check out the Garmin elevation data at some point for these runs.

977G025

East Rock route out and back. Just taking it real easy. No concern about pace. Ran at 12 noon and covered 4.78 miles at 10:15 AP in 49.

978G026 LL

Did 2.45 miles at 5 pm at 9:20 AP in 23 minutes.

Maybe consider 3-6 milers and try putting together faster miles as in 8-8:30s to get paces closer to 5K pace (7:34 AP). 

Have 5K in couple weeks. 

979G027 LL

2.33 miles at 9:11 AP in 21 minutes.  Need to put together runs with three mile protions in the 8:15-8:30 range if you are to comje even close to hitting 7:30 AP for upcoming 5K race.  7:15 AP for 5K will be out of reace with current fitness level. 

Am avereaging 45 miles a month which is minimal and doing no speed work at all. 

980G028

To London, the Space and Back.  Still not running as often as I should and no speed work.  Did 5.57 miles at 3pm at 9:54 AP in 55.

981G029 5K with Christian (son)

Coach T Memorial Run For Youth

I ran this race with my son Christian.  I placed 23d in a field of 133.  Christian placed 29^th. I took second in my age division.  I was not expecting to place because my best time for the distance is 23:30 at 7:34 AP and I ran this 5K at 8:20 AP.  No speed work done this year, minimal miles.

My Garmin watch took forever to track the satellites and I was able to track the last 1.85 miles which worked out to being 8:44 AP in 16:09 meaning that I probably ran around 7:45 AP up front…maybe 7:55 AP. 

Race was at 9am in Edgewood Park. 

982G030LL

Was going for 10:15s as preparing to run with Doug tomorrow and he went on his first run recently after a year off.  Need to have him run slower up front as he tends to run faster up front and then slows.  Need to teach him to let the pace come to him and to warm-up first.

Ran 3.17 miles at 9:58 AP in 31 at 4:45pm.

983G031 Brandon

Was running with Brandon and figured run slower so that he would run with no walking.  He covered 1.70 miles.  We were going for 11:00 AP.  At the 3/4 mile mark, he began to walk and then some run/walking.  Maybe next time will go for 1.45 miles at 11:00 AP Or just one mile at 11:00 AP and then work to increase the distance from there during future runs.

I ran 2.07 miles at 10:50 AP in 22.

984G032 Brandon

1st mile was done at 9:45 AP and the next 0.25 miles done at 8:52 AP when Brandon ran faster at the end.  No walk breaks.  5 times around the block would be 5K.  We ran around the block twice and covered the 1.25 miles at 9:35 AP in 12.  Run done at 1:40pm.

Brandon was able to hold a good pace and had enough energy for a decent surge at the end!

985G033

Scheduled 10 x 400s.

Did: Ran 3.21 miles at 9:28 AP in 30 at 2pm.

Within this run, ran 4 x 1/8 mile repeats.  Not quite ready to do the 400s.  Will work my way up to that.

Felt good running at mile race pace.  The 1/8 mile portions are 75 Right Foot Steps.

Cheshire Half Marathon is this Sunday...I am not race ready.  But I will shoot for 8:15 AP during the first 8 miles (as I have an 8 mile Tempo run scheduled for that day anyway and that is the Tempo pace for 8 miles).  From there, for the last 5 miles, I'll try to hold the 8:15 pace.

For that Half Marathon...may start with 8:30, 8:20, 8:10, 8:00 and average 8:15 for the first 4.  It is a way of going slower up front and warming up versus 8:15s out of the gate.  May even try to do that x 3 and then a fast last mile.

Either way...to get the Half done at 8:09-8:20 AP would be an accomplishment given my inadequate training/preparation.  On a good day, that pace would be acceptable and exceptional.  BUT, I do want to at some point hit 7:59 AP for the Half Marathon distance.

986G034 Cheshire Half Marathon

It was wishful thinking on my part to go with the plan of putting together 8:15 AP for this Half Marathon.  I was able to put together an 8:30 for the first mile and then splits in the 8:40s range after that with the first split higher than 9:00 mile coming at mile 10.

At the end of the race, I averaged 9:00 AP for the distance.

I am good with this because I have not trained and have only put in 165 miles for the entire year including this race.  During April, only ran 18 miles (prior to the Half Marathon today).  So I figure, this is a pretty decent result given that.

Cheshire Half Marathon

                              April 26, 2015

                    Cheshire High School, Cheshire, CT

                      Timing By: SuperRaceSystems.com

Place Div No.   Last Name              First Name             Age Sex Div    Nettime   Time    Pace     

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

    1   1   632 Krell                  Jonathan                23 M   M20-24 1:10:35   1:10:35  5:24 

    2   1  2853 Rivera                 Hector                  44 M   M40-44 1:12:01   1:12:01  5:30 

    3   2  1552 Robaczynski            Marc                    40 M   M40-44 1:12:44   1:12:44  5:34 

    4   2  2649 Morin                  Aleksander              22 M   M20-24 1:16:01   1:16:01  5:49 

 336  15  2562 Cebula   Michael       29 M   M25-29 1:48:21   1:48:33  8:17    

  482  33   807 Alper                  Gretchen                38 F   F35-39 1:53:25   1:53:25  8:40 

  604  52   891 Kearney                Patrick                 52 M   M50-54 1:57:45   1:57:49  9:00   

 1477 117  1380 Elkayam                Aviva                   46 F   F45-49 3:29:28   3:30:59 16:00 

 1478 130  1293 Rorrio                 Margaret                43 F   F40-44 3:29:28   3:31:00 16:00 

 1479  54  1207 Griffin                Gary                    59 M   M55-59 3:29:30   3:31:01 16:00 

987G035 LL

Figured would take it easy after Sunday's Half Marathon.

Was going for 9:15s and ran 3.28 miles at 9:09 AP in 30 minutes at 3:09pm.

988G036

Last run 30 minutes. This run 40 minutes. Ran 422 miles at 9:30 AP in 40 minutes.  Again, easy miles.

Kathy's softball game is tomorrow.  She is gone seven years (March 2008).

Michael finishes Freshman year of college next week.

Chad's wake was tonight.

989G037 Canal Trail Christian

We ran 5.06 miles @ 9:26 AP in 47:42.

At 39 minutes, we took a 2:10 walk break.

1:20 pm.

Bruegger's after the run.

990G038

Out to and up East Rock = 3 miles.  First 2 miles at 10 minues AP.  Third mile had 90 second and 60 second walk break for a 10:54 split.  Total time is 30:54. 1.02 miles down at 9:01 AP.  Then 1.16 miles at 9:20 AP in 10:50 on flat ground.  Easy miles.

Did 5.18 at 9:50 AP in 50:52.  (n:ns pm)

991G039

4.54 miles in 43:57

2.49 at 1018 AP in 25:36 out to East Rock (ntt pm)

1.03 at 8:42 AP in 8:55 down East Rock

1.02 at 9:13 AP Back.

992G040

Canal Trail at 11:50am and ran 2.91 miles at 9:04 AP in 26:20.

993G041

2.22 miles

Ran 1.59 miles at 8:28 AP.  (tnmspm)

Ran 0.63 miles at 9:41 AP.

994G042

Two 9:30s and then a faster third mile.  Ran State Street toward new Haven (tss).  3.11 miles at 9:17 AP in 28:51.

995G043

Ran 2.73 miles.

Ran 1.72 miles at 10:39 AP in 18:17 up East Rock (tnmsh).

Ran 1.01 miles at 8:49 AP down East Rock (tsn).

996G044 Brandon

6.15 miles at 9:47 AP in 1:00. LL

9:30 am: I ran the first 1.25 miles with Brandon at 11:15 AP. He ran the same distance yesterday and his legs were tired today.  I planned to run for an hour today and was not looking to push the pace.

5/17/15 and 204 miles this year thus far.

997G045

LL (tntl)

I ran 4.40 miles at 9:12 AP in 40 minutes.

998G046

Practiced doing 11:00, 10:30, 10:00 pace for the run with Doug Saturday.  Did 10:40, 10:20 and 10:00.  May be best to simply go for 10:40, 10:30 and 10:20 keeping the splits coser together on Satuday.  If we slow for the third mile, we can sprint the last 200 meters if need be to pick up ten seconds.  We are shooting for 10:30 AP.

I ran 3.11 a 10:21 AP n 32:11.

999G047

Ran 2.01 miles at 9:00 AP and did a couple 200s at 5K pace within the run.

1000G048 Doug

I ran with Doug today.  This is my 1000th run.  Thanks for running that 1000th run with me Doug!  I began running Christmas Day 2008. 

Today's run:

3.94 miles at 11:52 AP in 46:45.

split 1 is 1 mile at 10:33 mile pace

split 2 is 1 mile at 11:18 mile pace

split 3 is 0.28 at 19:08 mile pace (walk)

split 4 is 1 mile at 11:10 mile pace

split 5 is 0.65 at 12:45 mile pace

NOTE to Doug:

Sprint for Monroe 5K is next Sunday, 5/31/15 at 9:00am.

If you are thinking about getting back into running, I would suggest 2-3 Easy runs a week for about a month...and then reassess.  As an example : Two 45 to 60 minute runs weekly at 10:36 - 11:25 Average Pace and as long as you hit the Pace, even if on the high end of the range, it is GOOD.  You don't always have to go out on the faster side of the range.  Hitting 11:25 average pace for 45 minutes is fine.  These runs should not be killer workouts. But will be somewhat difficult.  (If I were to do the same workout - I would run 45-60 minutes at 8:30-9:30 average pace - my Easy range.  It does not matter that I am going faster than you or covering more distance - it is both of us doing the same amount of work at equal intensity.)

Sprint for Monroe on 6/3/12 in 29:53 at 9:37 pace predicts

10K time at 9:59 AP and Half Marathon time at 10:34 AP

3rd Annual Sunset Run for the Warriors 10K on 8/19/12 in 1:01:28 at 9:53 AP is six seconds per mile faster than what 5K result predicts.

Gulf Beach Half Marathon 9/15/12 in 2:14:43 at 10:19 AP is 15 seconds per mile faster than what 5K result predicts.

With each race, you got faster.  The Best race result is the Gulf Beach Half Marathon and this predicts:

5K in 29:06 at 9:22 AP

10K in 1:00:26 at 9:44 AP

Half Marathon in 2:14:53 at 10:19 AP

Training Paces based on the the best race result:

Easy Runs : 10:36 - 11:25 pace

Tempo Pace : 9:32 - 9:51 pace

An example Easy Run is 45 minutes to 60 minutes.

A Tempo run is a hard workout - a Speed workout.  No need to worry about this right now if you are just getting back into running.

An example tempo run is :

mile warm up at Easy pace +

20 minutes Tempo Pace +

mile cool down at East pace.

1001G049 LL

12:30pm ran 2.05 miles at 8:45 AP in 18:00.  Just a short run. 

On 4/19/15, there was 148 miles for the year.  These past five weeks I worked to get more miles in and as of today at 220 miles for the year.  I ran 13-16 miles weekly these past five weeks.

These next four weeks are Base mileage weeks.  I am planning to run 25 miles weekly.  Then, the 16 week Hartford Marathon Training Schedule begins. 

Planned Races over next 5 months: (May be doing some races during June/July).

5/30/15: Hamden Hills 5K with Christian

8/8/15: MADD Dash 5K on Saturday at 9:00am

8/16/15: Run for the WARRIORS 10K

9/7/15: New Haven Road Race 20K

9/19/15: Gulf Beach Half Marathon

10/10/15: Hartford Marathon KEY RACE

1002G050 State Street

4.24 miles at 9:01 AP in 38 minutes.

split 1 is 1 mile at 8:46

split 2 is 1 mile at 8:56

split 3 is 0.12 at 17:24 mile pace (walk 2 minutes)

split 4 is 1 mile at 8:20

split 5 is 0.13 at 17:45 mile pace (walk 2 minutes)

split 6 is 1 mile at 7:58

GOAL: Over the next four weeks, work toward getting this workout done:

2 Miles Easy +

3 x 1 Mile at 7:41 with 2 minute rest interval +

1 Mile Easy.

This is equivalent to a VDOT 42 Cruise Intervals Workout.

1003G051 State Street

A short run.  Ran 3.12 miles at 9:09 AP in 28:31.

Trying to stick with the running and make it a habit.  Have a 4 Day running streak going.

1004G052 LL

A short run.  2.01 miles at 8:26 AP in 16:54.

1005G053

A quick mile at 8:18 pace just to keep the Streak going really.  Again, trying to make running a habit.  Tomorrow maybe consider

1 Easy +

1.5 miles at 8:00 - 8:15 mile pace +

1 Easy

Not at optimum fitness level and not at all confident can put together 7:34 AP for the 5K races.

Considering going for 8 to 8:15 for the first two miles of those races and see what have left.

1006G054

2.91 miles at 9:51 AP in 28:38.

I ran about six 1/4 mile repeats with 1-2 minute walk breaks.  The repeats done at 7:30s mile pace range.

Seven day Streak.

Not running a lot of miles daily, but am running faster paces.  Only looking to do 25 miles a week and so don't need to pile on the mileage.

1007G055 Hamden Hills Half Marathon Christian

I ran 3.07 miles in 26:17 at 8:34 AP. Official report will read 3.11 at 8:30 AP in 26:17.  Christian and I took First Place in our Age Divisions.  Small Field.  I was shocked when the Race Director called me for First Place because I thought I did not place.

My first mile at 8:08, second mile at 8:22.  At half mile into mile three, I take a walk break and at that point am running an 8:28 split.  Christian and a woman pass me.  I keep them in sight and take a couple more walk breaks.  They are the only two people who pass me.

Christian was 21 seconds faster than me this race.

Hamden Hills Half Marathon & 5K

Hamden, CT, May 30, 2015

 Hamden Hills Half Marathon & 5K    

                              Hamden, CT USA

               5/30/2015 - 8:00 AM - Weather - Overcast 60'

Place No.  Name                S Div/Tot  Div   Sex/Tot  Age Nettime    Guntime    Pace 

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

    1  275 Richard Hayes       M   1/3    MTOP3   1/28    45   18:36.11   18:36.12  6:00

    2  259 Zvika Neeman        M   2/3    MTOP3   2/28    49   18:51.91   18:51.92  6:05

    3  274 Vincent Zito        M   3/3    MTOP3   3/28    42   19:14.39   19:14.40  6:12

    4  218 Edwin Vargas        M   1/5    M4049   4/28    49   20:10.42   20:10.43  6:30

    5  280 Kyle Krigbaum       M   1/4    M3039   5/28    31   21:11.13   21:12.29  6:50

    6  132 Adam Lippencott     M   1/8    M2029   6/28    29   21:12.24   21:14.57  6:51

    7   76 Franklyn Gandiaga   M   2/8    M2029   7/28    28   21:27.44   21:27.45  6:55

    8   46 Michelle Carmody    F   1/3    FTOP3   1/28    25   21:39.83   21:39.84  6:59

    9   45 Kevin Carmody       M   3/8    M2029   8/28    29   21:41.26   21:41.27  6:59

   10  162 Timothy O'Connor    M   4/8    M2029   9/28    25   22:14.86   22:16.63  7:11

   11  243 Keith Jenci         M   2/4    M3039  10/28    37   22:19.24   22:19.25  7:12

   12  244 Hazel Dewee         F   2/3    FTOP3   2/28    33   23:00.01   23:01.18  7:25

   13  272 Geoff Craig         M   3/4    M3039  11/28    37   23:20.00   23:28.39  7:34

   14  202 Katherine Stallfort F   3/3    FTOP3   3/28    55   24:14.51   24:18.77  7:50

   15  143 Matthew McDonough   M   5/8    M2029  12/28    24   24:22.15   24:23.69  7:52

   16  256 Raymond Biagtan     M   2/5    M4049  13/28    43   24:24.16   24:27.49  7:53

   17  165 Lori Pedro          F   1/5    F5059   4/28    52   25:07.40   25:07.41  8:06

   18  157 Lisa Nappi          F   1/6    F2029   5/28    28   25:33.08   25:35.43  8:15

   19  109 Christian Kearney   M   1/2    M-19   14/28    17   25:56.46   25:56.46  8:21

   20  167 Ana Pelaez          F   1/5    F4049   6/28    42   25:59.56   26:06.40  8:25

   21  110 Patrick Kearney     M   1/2    M5059  15/28    52   26:17.75   26:22.72  8:30

   53  265 Sandy Wade          F   2/3    F6069  27/28    67   41:44.00   41:50.63 13:29

   54   84 Karen Grappone      F   3/3    F6069  28/28    63   46:12.03   46:17.35 14:54

   55  191 Bill Sage           M   3/3    M6069  27/28    63   46:12.15   46:17.43 14:54

   56  239 Stan Trybulski      M   1/1    M70+   28/28    71   46:18.06   46:25.86 14:57

Hamden Hills Half Marathon & 5K    

                              Hamden, CT USA

               5/30/2015 - 8:00 AM - Weather - Overcast 60'

Place No.  Name                S Div/Tot  Div   Sex/Tot  Age Nettime    Guntime    Pace 

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

    1   78 Brian Gaudreau      M   1/3    MTOP3   1/103   35 1:24:01.27 1:24:04.74  6:26

    2  227 Fred Wills          M   1/28   M3039   2/103   30 1:25:41.12 1:25:41.13  6:33

    3  264 Joshua Corbin       M   2/28   M3039   3/103   35 1:25:59.31 1:26:02.97  6:35

    4  248 Jason Cebula        M   3/28   M3039   4/103   30 1:27:20.94 1:27:25.13  6:41

    5  250 Michael Cebula      M   2/3    MTOP3   5/103   30 1:27:29.37 1:27:34.24  6:42

    6  182 Zoltan Rigo         M   3/3    MTOP3   6/103   32 1:28:39.33 1:28:39.34  6:47

    7  247 Todd Forselius      M   1/26   M4049   7/103   47 1:29:57.29 1:29:57.30  6:52

    8   73 William Frank       M   1/19   M2029   8/103   24 1:32:52.26 1:32:58.20  7:06

1008G056 Run for Monroe 5K Doug

The course was long and ran 3.20 miles vs 3.11 so the Official Race time will be slower than the 8:32 AP I ran in 27:18.

Official is 27:18 at 8:48 AP.

Sprint for Monroe 5K Run/Walk

 As it turns out, I am 1:14 off per mile from my best time for the 5K distance. My best is 7:34 AP, I did this at 8:48 AP (Official).

Same holds true for Doug, he also is exactly 1:14 off his best time for the distance...his best is 9:37 AP.  He did this at 10:51 AP.

That is weird!

Finisher Certificate

This is to certify that on Sunday May 31, 2015

Patrick Kearney

Completed the Sprint for Monroe 5K Run/Walk in

27:18.0

Place: 187

No.: 600

Sex/Tot: 144

Age: 52

Div Place: 25

Div: M5059

Net Time: 27:18.0

Pace: 8:48

Gun Time: 27:19.5

Timing by The Last Mile, LLC http://thelastmileracing.com/

Finisher Certificate

This is to certify that on Sunday May 31, 2015

Douglas Thompson

Completed the Sprint for Monroe 5K Run/Walk in

33:40.0

Place: 427

No.: 743

Sex/Tot: 264

Age: 35

Div Place: 34

Div: M3039

Net Time: 33:40.0

Pace: 10:51

Gun Time: 33:40.6

Timing by The Last Mile, LLC http://thelastmileracing.com/

1009G057

Took a couple days off after the Sat and Sunday 5K races.  The run today was done at 30 seconds slower per mile than what I ran for the 5K races.

LL route for 1.25 mile circuits.  3.16 miles at 9:04 AP in 28:42.  Need to get some longer runs done. May was 3-4 milers mostly.

1010G060

To Ferry Street, New Haven, via State Street.  Was going for 9:10s and got 6 miles done at 9:04 AP in 54:26. First three miles were around 9:10 AP. The 4th mile was 18 seconds fast at 8:52 and so slowed it down for the next two miles.

Need to continue doing runs in the 1-2 hour range as builds endurance, helps with meeting mileage.  Must be sure to get some faster running within those runs.

1011G061 Canal Trail

Good run.  Ran 6.61 miles at 9:22 AP in 1:01:54.

1012 LL

Ran 1.25 miles at 8:51 mile pace in 11:01.

1013G063

Ran 3.01 miels at 8:43 mile pace in 26:13.

Faster miles and looking to get out of the 9:00s territory for Easy runs and closer to 8:50s.

Route is State Street toward J Roo's.

This 8:43 pace today for the three miler 11 seconds slower per mile than what I ran for the 5K races recently...so not bad given Easy running.

Suspect am getting more fit and I should get some more six to seven milers in there at a decent pace.

1014G064

Was planning to do 6 miles in the 8:50s range.

Ran 5.03 miles at 9:17 AP in 46:39.

Route State Street toward Ferry Street, New Haven.

Slow start today and legs were heavy and not really into the run.  Was able to stick with it. Faster miles on the back portion as head wind for the out portion of the run.

1015G065

Canal Trail toward new Haven.

3.52 miles at 8:53 AP in 31:14.

171 pounds.

1016G066

5 miles at 8:58 AP in 44:51.

Was going to cut the run short and decided not to.  Stuck it out.  Keep to your commitment to get runs done at 5 miles or more. 

Need to get longer runs done.

Route State to BP toward North Haven.

1017G067

2.44 miles at 8:55 AP in 21:45.

Ran to DD via State, decided to get a cold coolata...then walked back.  

No 5 Miler today.  It's all good. I'll get them done.

1018G068

5.01 miles at 9:18 AP in 46:35.

Took it easy today and looking to do 9 - 9:30 AP.

1019G069

5.01 miles at 9:38 AP in 48:12.

1020G070

Current Fitness Level is VDOT 38 based on recent race results.

4/26/15 Cheshire Half Marathon 1:57:45 at 9:00/mile (8:56/mile Garmin)

4/11/15 Coach T 5K in 25:52 at 8:20/mile

5/30/15 Hamden Hills 5K in 26:17 (8:34/mile Garmin)

5/31/15 Sprint for Monroe 5K in 27:18 (8:32/mile Garmin)

PREDICTED RACE TIMES:

1 mile at 7:18

5K in 25:23 at 8:10

10K in 52:42 at 8:29

HM in 1:57:30 at 8:58

M in 4:07:17 at 9:26

TRAINING PACES

Easy 9:20-10:16

Long 9:22-10:39

Recovery 10:24-11:10

Tempo 8:25-8:39

400 meter 7:18 (mile RP)

800, 1200 meter 8:10 (5K RP)

1600 at 8:29 (10K RP)

Today begins the 16 week Hartford Marathon training Schedule.

Ran the workout today instead of Tuesday.

Planning Tuesday Intervals, Thursday Tempos and Saturday Longs.

Then whatever else comes along...but three hard workouts weekly for sure.

Scheduled today was 10-20 minute wu + 3x1600 at 8:29/mile (1:00 RI) + 10 minute cd.

Did mile wu at 9:21.  mile at 8:25.  90 sec rest.  mile at 8:15 (fast). 2:00 rest.  1/2 mile at 8:11 (still going fast so altered the workout - vdot 38 pace for 5K is 8:10/mile).  2:00 rest.  1/2 mile at 7:53 (way too fast for the goal of keeping the training paces at vdot 38 value).  2:00 rest. then cd of 0.59 miles at 8:43/mile pace...again fast...was going for 9:30.  8:43 is closer to the 8:29 Tempo pace than Easy pace of 9:20-10:16.  

I got the Intervals workout done.  Am able to hold the pace for the workouts.  Stick with VDOT 38 Traninig paces...may be more fit than this...no problem...let the race results or time trials prove that...for now...plan is to stick with VDOT 38 paces for three weeks...then up to VDOT 39 x 3 weeks, vdot 40 x 4 weeks, vdot 41 x 4 weeks, vdot 42 x 2 weeks.  

I think I can get back to VDOT 42 in sixteen weeks...but will do time trials to confirm improved fitness before going up vdot values for training paces.

1021G071

Ran 2.06 miles at 9:24/mile in 19:20.

1022G072

State Street route.

4.01 miles at 8:48/mile AP in 35:17

Splits: 9:20, 8:42, 8:32, 8:44.

Scheduled was 2 Easy (9:20-10:16) + 2 Tempo (8:43) + 2 Easy.

The second mile was on the fast side so decided to just get it done at tempo pace and start the tempo work portion early. The 3rd mile was fast as well.   The  4th mile also on the fast side and this was supposed to be the cool down portion.  So decided to just do that at tempo pace as well.

When all said and done, it turned out to be a four mile Tempo run (tempo pace for four miles is 8:53/mile).

Primary purpose for the workout to get two miles in at tempo pace...this done, no doubt.

Secondary purpose...get in a six mile run...fell short here.

May do a six mile Easy run Friday or Sunday...maybe not...if put together the 13 miler Saturday...may not be a big deal at all.

Of primary importance: monitoring my workouts and making sure the three hard weekly workouts get done.

One left to go for the week...Saturday's Long run.

So far on track.

1023G073

Ran 3.20 miles at 8:53 AP in 28:27.

Splits: 9:00, 8:59, 8:45 and 8:23 for the last 0.20 miles.

Was going for 9:30s.  Slowed down for the second and third mile but still too fast.

1024G074

10 Mile tempo run done at MP.

Ran the Canal Trail to New Haven and back.

10 miles at 9:28/mile in 1:34:43.

Scheduled was a 13 miler at MP + 30 seconds.

Will do the thirteen miles next week.

1025G075

Mass run.  Ran 5 miles at 9:35 AP in 47:59.  Walked and then ran another 1.5 miles at 9:53 AP in 14:50.

Returned home from Mass today.

1026G076

7.01 miles at 9:05 AP in 1:03:41.

Ran 7.01 miles at HMP + 7 seconds; thus a 7 mile Tempo run.  Ran 9:05/mile AP while going for 9:26s (MP). Easy Effort and I suspect I am more fit than VDOT 38.

Am changing tranining intensities to VDOT 39 which has MP being 9:07 and Easy Pace being 9:01-10:00 and this workout today feels like that's about where I fall.  Today was an Easy Effort - not a Tempo effort.  Thus VDOT 39 is 7 miles today at MP.

https://connect.garmin.com/modern/activity/826646271

1027G077

13 miles at 9:29 AP in 2:03:15.

Splits at 9:20-9:34 and thus 14 second spread.  High consistency.

Canal Trail.

Ran 13 miles at MP + 22 seconds (scheduled was 13 miles at MP + 30 seconds).  Have changed to VDOT 39 training intensities at this point.

Will have to get the splits off Garmin.  Last 1.5 miles a bit difficult.  Last time ran this distance was April 26th, day Chad died.

A good run.

Have had a good two weeks and have trained consistently and done the three weekly quality workouts on schedule with additional runs.

1028G078

Ran 3.11 miles at 9:50 AP in 30:34.  Was going for the slower side of the Easy range.  Got that done.

1029G079

1.66 miles done at 9:30 AP in 15:45.  This is the midpoint of Easy range.

Taking it a little easy after the 13 miler Saturday.

1030G080

Ran 5.01 miles at 9:50 AP in 49:13.

State Street to New Haven at 5:15pm

I was going for 9:50s and stayed consistent running no faster.

It was hot.

I am trying to stick with Easy running and keeping the intensity at the Easier side of the Easy range.  Got that done today.

Trying to focus on not going harder than necessary to accomplish the goals of the run.

1031G081

State Street to Saint Barnabas

Lower back pain past couple weeks.  Taking it easy this week by running Easy pace versus not running at all.  Was going to cut the run short but stuck with it telling myself if it were a race, I would not stop short.  Took my Camel Bak along on this run to hydrate.

Ran 8 miles at 1pm at 9:48/mile pace.

Three of the six races I ran this year I ran with my son Christian.

1032G082

I ran 4.13 miles at 9:20 AP in 38 minutes. Ran these on the harder side of Easy range.

Last 3 weeks mileage: 24 + 27 + 18 miles.  That's not too bad.  Picking up on the miles.

1033G083

Ran 3.13 miles at 9:08/mile pace (MP) in 28 minutes.

1034G084

5.30 miles at 9:32 AP in 50:34.  Thus the miles done at MP + 25 second/mile pace.

I was going for 9:50s but second mile was 9:30 and rest of the miles 9:30s and 9:20s.  Good rule of thumb may be to always have the first mile on the real Easy side as the remaining miles are naturally faster without trying to go faster.  First mile today was 9:55.

1035G085

3.50 miles done at 10:08/mile pace in 35:31.

10:15s for the first couple miles and slower than what I had been running.  Thought I should run not much distance today and at very easy pace given this suspecting maybe that I needed to make this a recovery run.

Will take the day off from running tomorrow such that can put in good effort Saturday for the Long run.

Have covered 16 miles during the past four days.

1036G084

89 degrees

State Street at 1020am and ran 4.01 miles at 9:56 AP in 39:50.

1037G085

State Street

5:20pm

4 miles at 9:41 AP in 38:44

MP + 34 seconds.

1038G086

7 miles at 9:44 AP in 1:08:13 (MP + 37 seconds)

88 degrees.  Putting off speed work.  Hot. 

State Street to Route 22

1039G087

To Dixwell avenue and back via State street and watch stops due low battery at the 3.56 mile mark. 

Ran 4 miles at 9:50 AP (MP + 43 seconds)

1040G088

4.01 miles at 8:57 AP (HMP + 18 seconds).

1041G089

97 degrees.

Always taking Camel Bak now.  Faster side of Easy. 

State street to Dixwell Avenue and 4 miles done at 9:23 AP (MP + 16 seconds)

1042G090

Hot. 

State Street to New Haven.  5.01 miles at 9:49 AP (MP + 42 seconds).

1043G091

Increased training intensities to VDOT 40.

Keep at this intensity for August.

State to Dixwell.

4 miles at 9:05 AP (HMP + 37 seconds or MP + 10 seconds; VDOT 40)

1044G092

89 degrees I think.

3.01 miles at 8:50 AP (HMP + 22 seconds).

1045G093

3.01 miles at 8:52 AP (HMP + 24 seconds).

Hot. No fluid as yesterday.  Faster miles. 

Getting a feel for MP and turnover required and breathing.

1046G094

92 degrees. 

Left foot twisted in pothole at 1/4 mile mark.  To Ortho clinic.  Not broken.  Have Left foot boot.  No running for 1-2 weeks (was able to take three days off from running and ran Sunday...so not too much down time due this injury). 

3.52 miles at 9:21 AP (MP + 26 seconds).

1047G095 Christian

1.84 miles at 10:15 AP with Christian.

1048G096

New route.  Some hills.  Check out elevation on Garmin.

4.02 miles at 9:13 AP (MP + 18 seconds). 

Toward Ridge Hill. 

1.86 miles at 9:49 AP

1.87 miles at 9:42 AP

Ridge Hill route to base of East Rock and back. 

1050G098

Easy run. No pace goals.  3.16 at 10:05 AP (MP + 70 seconds). 445pm.

1051G099

No pace goals.

4.12 miles at 9:37 AP (MP + 42 seconds).

1052G100

5.01 miles at 9:33 AP (MP + 38 seconds).

L Hepburn, L Ridge to base East Rock and back up Ridge to Skiff and then R on Skiff and R on Hartfort Turnpike.

1053G101

6.28 miles at 9:52 AP (MP + 57 seconds)

Hepburn, R London, L Ridge and at fork take Park to end and back up Park to Ridge to Skiff and R on Skiff and R on H tpke. 

Writing down the routes so that I may recall the distances and routes and repeat them. 

Hills.

1054G102

8.55 miles at 9:58 AP (MP + 63 seconds) in 1:25:15.

Same route as yesterday but added couple miles on State Street after getting to end of Park.  Hills.  Check out elevation on Garmin. 

1055G103

6 miles at 9:30 AP in 57:04 (MP + 35 seconds).

L Hepburn, R London, L Ridge, R Park, L State, L Skiff, L Hartford Tpke.

Cooler today.

Walked some up the Skiff Street hill...about 60 right steps over three walk breaks.

Good pace and I was surprised because I thought it would have been in the 9:50s range.

1056G104

28.83 miles for the week and 69.26 miles for the month thus far.

91 degrees.

Camel Bak.  Did not run the scheduled 15 miles.  But I have been running longer distances.  Since Wednesday, have logged 29 miles and that's a record for number of miles in one week period this year and I still have tomorrow to run.

Ran 8 miles today at 9:52 AP in 1:18:55 (MP + 57 seconds)

Have gotten away from the 3-4 mile runs.

Last 4 days sees 62+85+57+79 minute runs.

1057G105

https://connect.garmin.com/modern/activity/875559488

35.12 miles for the week and 75.55 miles for the month.

Thought the run would be in the 9:50s pace rrange.  Have been focusing on 60-90 minute runs daily past 5 days and thus a 35 mile week. 

Hills.

12:45pm.  6.29 miles at 9:39 AP in 1:00:44 (MP + 44 seconds).

Ran 5 HR, 44 MIN this week for 35.12 miles.

1058G106

12 noon and 6 miles at 9:31 pace.

1059G107

12 noon and 8 miles at 9:26 pace. 

1060G108

130pm and 3.02 miles at 9:06 pace.

1061G109

3.58 miles at 9:39 pace.

1062G110

10.01 miles at 9:37 pace on Hartford Turnpike.

1063G111

10.51 miles at 9:38 pace H Tpke.

1064G112

5.01 miles at 9:47 pace.

State Street

130pm

1065G113

5.01 miles at 9:15 pace at 1007am State to New Haven

1066G114

3.11 miles at 8:19 pace

1067G115

26.55 miles at 11:43 pace in 5:10:58.

8am.  Hartford Marathon.

Jim R. ran this race with me.

1068G116

Run for the Penguins

3.12 miles at 9:13 pace in 28:47.

1069G117

120pm.  3.17 miles at 9:30 pace.

1070G118

12pm.  3.35 miles at 9:34 AP.

1071G119

12pm.  4.03 miles at 9:16 AP.

1072G120

10am.  5.27 miles at 9:35 AP.

1073G121

12 pm.  3.38 miles at 9:12 AP.

1074G122

1pm. 3.43 miles at 9:06 AP.

1075G123

230pm

1.01 mile at 9:02 AP.

1076G124

130pm.  1.06 miles at 8:40 AP.

1077G125

1pm.  5.01 miles at 9:32 AP.

1078G126

1pm. 5.26 miles at 9:15 AP

1079G127

11am. 5.01 miles at 9:21 AP

1080G128

1pm. 3.10 miles at 9:27 AP.

1081G129

11am.  3.14 miles at 8:55 AP.

1082G130

8am.

7.08 miles at 9:24 AP.

1083G131

1230pm.  3.77 miles 9:43 AP

7.59 miles at 10:00 AP in 01:16.

1084G132 is 1217pm and 5.56 miles at 10:00 AP.

1085G133 is 123pm and 2.03 miles at 10:04 AP.