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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.200.002.501.2526.95
Sun, Jan 15, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.010.000.000.005.01

http://connect.garmin.com/activity/142634032

509D011

5.01 Easy Miles.  Local Loops (Stonehenge)

8:41pm: 5.01 Easy miles done in 46:45 at 9:19/mile.

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:49

1

12

13

9:49

2

0:09:24

1

18

22

9:24

3

0:09:10

1

30

22

9:10

4

0:09:11

1

17

12

9:11

5

0:09:04

1

0

10

9:04

6

:07.7

0.01

0

0

9:27

 Summary

0:46:46

5.01

76

79

9:20

Add Comment
Tue, Jan 17, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.780.000.001.255.03

http://connect.garmin.com/activity/142634037

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(2)
Thu, Jan 19, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.310.002.500.005.81

http://connect.garmin.com/activity/143503190

511D013Q

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.

State Street route.  6:53pm. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:37

1

15

77

8:37

2

0:08:24

1

0

21

8:24

3

0:08:06

1

37

24

8:06

4

0:08:31

1

25

27

8:31

5

0:08:30

1

0

10

8:31

6

0:06:54

0.81

12

0

8:27

 Summary

0:49:02

5.81

89

159

8:26

Add Comment
Sat, Jan 21, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

http://connect.garmin.com/activity/143503179

512D014Q

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.

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:10:46

1

55

0

10:46

2

0:10:16

1

27

142

10:16

3

0:10:51

1

62

8

10:52

4

0:10:33

1

49

47

10:33

5

0:10:15

1

59

58

10:15

6

0:11:05

1

50

15

11:05

7

0:10:25

1

63

114

10:25

8

0:10:03

1

39

27

10:03

9

0:10:15

1

31

45

10:15

10

0:10:13

1

88

44

10:14

11

0:09:49

1

53

66

9:49

12

0:01:00

0.11

0

0

9:34

 Summary

1:55:32

11.1

578

565

10:24

Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.200.002.501.2526.95
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