PREFONTAINE

http://connect.garmin.com/activity/62911395

335C009

Scheduled E(GA) which is 9-930 pace and 70-81% MHR.

St Barnabas to DMV to H at 1041.  Snow and slush.

Did 6 miles in 54:31 AT 9:05 pace per mile with 143 bpm average and 82% MHR.  Thus E (GA) miles done. 

Splits: 9:47 (132), 9:03 (138), 8:49 (143), 8:58 (146), 9:01 (149), 8:53 (152).

A good run.  The plan for Sunday runs is as follows: Run them immediately before or after church.  This will increase likelihood that the run will get done.  Today was post church.  But probably before church is best.

Week Summary: Met week goals.  Ran the scheduled miles on the scheduled days and at correct HR intensities.  Two solid weeks of training completed. 41.36 miles done this week.  Weight: 166.

http://connect.garmin.com/activity/62911383

336C010

MP is 8:37 at 79-88% MHR intensity.

Did 6.02 MP miles today in 51:55 at 8:37 pace per mile at 144 bpm which is 83% MHR. 

Stonehenge route at 1517 for five circuits and weather cool.

Splits: 8:35 (133), 8:42 (143), 8:40 (145), 8:41 (147), 8:36 (148), 8:33 (149).

Ran at MP 8:37.  Was going for 8:40s knowing that I could get overall pace to 8:37s at tail end of the run if necessary.  Average HR was mid MP range.  Today is scheduled day off but wanted to run today as Blizzard is coming to CT and to snow Tuesday evening through Wednesday.  Thus I can take Wednesday off if necessary.

Should run East Rock tomorrow.  Try to run the mountain at 9:00 pace per mile.  Should prove difficult...but make the attempt.  See how close you get.  I am training for Colchester and I want to get a decent pace for the hill portions of Colchester. 

http://connect.garmin.com/activity/63025789

337C011

D.D. to East Rock and up East Rock, down, Up East Rock again and then down back to DD at 1224.  Weather cool.

E (GA) is 900-9:30 at 70-81% MHR.  This was an Easy run despite MP run being scheduled.   I thought I was running harder than I actually did. 

6.01 miles done in 57:52 at 9:38 pace per mile at 138 bpm which is 79% MHR. 

Splits: 10:17 (137), 10:31 (144), 8:55 (132), 10:23 (144), 9:12 (138), 8:32 (133).

Hills today.   Went up East Rock twice and the second time was easier than the first. 

The major elevation markers: From DD to the base of East Rock is a half mile and that saw 120 feet elevation.  Then from half mile to 1.5 miles sees 170 feet elevation.  Mile 3-4 sees 200 feet elevation. 

Total Elevation for this run is 625 Feet. 

There was snow and ice on the mountain and so it forced me to run at a slower pace. I thought I was running harder than "Easy" pace but the HR says otherwise.  Next time, run the course faster!

I wanted to do hills again and will consider this my speed workout for the week (may do a six miler tomorrow with three tempo pace miles- tempo pace is 7:50-8:10 per McMillan). 

I am attempting to run my miles at the scheduled intensities.  I am considering making this Hill workout a weekly workout...but if I am to have MP miles being done during this workout, I have to pick up the pace because I am not hitting MP from a pace or Heart Rate intensity standpoint.  Wednesday would be the day to pick for this workout as this is my scheduled speed workout day.    This workout I believe is good preparation for the 2/26/11 Colchester Half Marathon course which sees 1,060 feet elevation I believe.  Reason Number 2 to schedule this run once weekly...it will increase the likelihood that I will make the run.  For now, I am attempting to identify ways to keep me motivated to doing the runs.  I am running different courses and trying to keep them interesting.

Enjoyed this workout.  Found it very interesting that when I climbed East Rock for the second time today, that I reached the summit with no problem.

http://connect.garmin.com/activity/63143634

338C012

Stonehenge route at 1306.  Blizzard in CT yesterday.  24 inches of snow.  It stopped snowing an hour ago.  It snowed for 14 hours (10pm-12 noon today).  

5.14 miles done in 44:06 at 9:33 pace per mile with 144 bpm at 83% MHR with this being MP miles run.

Splits: 9:40 (136), 9:47 (143), 9:47 (145), 9:23 (148), 9:12 (150), 9:19 (150)...for 0.14 mi.

I felt like I could make a run today in these conditions.  The roads were messy as you would expect.  I hit the midpoint for MP from HR intensity perspective...just like on Monday the HR was at 83% MHR but the pace today was 9:33 versus 8:37 on Monday.  This is as I would expect given the conditions.  

Of note, HR training does allow me to gauge accurately the effort for the run.  If I rely solely on Pace, data is skewed.  Pace does not always reflect effort.  Conditions such as snow mounds, heat, etc need to be taken into consideration and HR monitoring does just that.  I know with absolute certainty that MP miles were done today.   

Below Grid: I have decided to train for Colchester Half Marathon on Saturdays by running about equivalent elevation during Long Runs on Saturday.  Have arrived at course in home town which mimics Colchester course elevation.  I initially planned to run East Rock on Wednesdays as that is speed training day...but why put off the tempo, fartlek, hills, interval training, etc on Wednesdays when I can simply run the Colchester elevation on Saturdays during Long Runs.  Saturday is the better option...and once again, INCREASES THE LIKELIHOOD THAT LONG RUNS GET DONE AND NOT PUT OFF!!!  Right now, it is all about staying committed to Running and Training.  And it looks like I have a decent plan in place for getting Saturday and Sunday runs done as scheduled.

http://connect.garmin.com/activity/63548885

339C013

Stonehenge route for four circuits at 1020 and weather cool.  5 miles done in 46:47 at 9:22 pace per mile with 144 bpm average which is 83% MHR.  Thus 5 miles at midpoint for MP range.

Splits: 9:42 (132), 9:17 (144), 9:23 (147), 9:18 (150), 9:07 (151).

I had a Recovery run scheduled which is 10-10:30 pace.  Figured I would do an Easy run versus Recovery run and went for 9:30s.  As it turns out, did MP.  Different muscles being used to run safely on snow. 

http://connect.garmin.com/activity/63548877

340C014

Stonehenge route for 5 circuits at 1053.  Cold weather.  6.26 miles done in 1:00:19 at 9:38 pace per mile with 136 bpm average for 78% MHR.  Thus Easy (GA) miles done at high end  intensity range.

Splits: 10:12 (127), 9:55 (134), 9:49 (136), 9:38 (139), 9:28 (139), 9:05 (143), 8:25 (144)...for 0.27 miles.

I have had a cold for a couple days now.  I did tomorrow's 6 miler today.  I will do today's 15 mile Long run tomorrow.  Today was a Progressive run.  The first split was 10:12 and the last mile split was 9:05.  Average pace is faster with each split. 

I would have to say this is a good run...because I got out there and ran!  Slow mind you, but a run nonetheless.