PREFONTAINE

504D006

http://connect.garmin.com/activity/140202240

6.25 Easy Miles at 9:19/mile in 58:16.  Local Loops done at 6:11pm.

Also did a few pick-ups during the run.

http://connect.garmin.com/activity/141182713

505D007 E

At 7:04am did Local Loops for 6.2 easy miles in 57:47 at 9:19/mile. 

Same as yesterday with a few pick-ups.

http://connect.garmin.com/activity/141182705

506D008 E

At 7:57pm did Stonehenge route for 5 miles in 47:09 at 9:25/mile.  Easy miles with a few pick-ups.

http://connect.garmin.com/activity/141182699

507D009 Q (5.02 miles total : 2.5 miles threshold, 2.52 Easy)

(20 minutes Easy, 20 minutes threshold, 20 minutes Easy scheduled.)

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.

http://connect.garmin.com/activity/141667187

508D010Q

Quality workout: Progressive run.

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.