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Week starting Feb 03, 2013

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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
24.290.000.000.0024.29
Sun, Feb 03, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.260.000.000.005.26

http://connect.garmin.com/activity/269438746

712E027 Canal Trail Marc

Sun, Feb 3, 2013 1:06 PM

Distance:

5.26 mi

Time:

50:34

Avg Pace:

9:37 min/mi

Elevation Gain:

185 ft

Calories:

699 C

I entertained running 20 today (because I only did 12 yesterday instead of the scheduled 24 miles).  I decided yesterday that I need not do the 20 today.  I had a valid reason for cutting the run short.  As Miguel says, “It’s okay Dex.” 

It is okay.  I’ll make sure I get another solid month of training in February!! 

February Schedule of miles (2/1/13 is Friday)

Week 5: Weekend: 24-5

Week 6: Weekdays: 7-5-7- Weekend: 18-10

Week 7: Weekdays: 10-5-7- Weekend: 24-5

Week 8: Weekdays: 6-4-6-Weekend: 14-10

Week 9: Weekdays: 7-5-7

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:28

1

60

0

9:29

2

0:09:34

1

13

48

9:34

3

0:10:14

1

64

20

10:14

4

0:09:30

1

13

57

9:30

5

0:09:26

1

34

52

9:26

6

0:02:22

0.26

0

0

9:06

 Summary

0:50:34

5.26

185

177

9:37

Comments(4)
Tue, Feb 05, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.010.000.000.007.01

http://connect.garmin.com/activity/270140145

713E028 RHLL

Tue, Feb 5, 2013 11:36 AM

Distance:

7.01 mi

Time:

1:02:28

Avg Pace:

8:54 min/mi

Elevation Gain:

186 ft

Calories:

934 C

I ran 7.01 miles @ 8:54/mile pace in 1:02:28.  I got some faster miles in there today.  I had been running Easy miles throughout the month of January as I was doubling my usual mileage that month.  At this point, I can stick with 50 mile weeks and it is okay to run faster.  Still Easy miles – but the splits are on the faster side of Easy.  An 8:58, 8:39, 8:47 and 8:22 split.  Been a while since I ran 8:22.  Sort of a progressive run.  Very satisified with the workout. 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:29

1

35

22

9:29

2

0:09:09

1

16

23

9:09

3

0:08:58

1

11

17

8:58

4

0:09:00

1

60

22

9:00

5

0:08:39

1

0

29

8:39

6

0:08:47

1

38

17

8:47

7

0:08:21

1

26

60

8:22

8

:04.8

0.01

0

0

6:57

 Summary

1:02:28

7.01

186

191

8:54

Add Comment
Wed, Feb 06, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

http://connect.garmin.com/activity/270506576

714E029 RHLL

Wed, Feb 6, 2013 11:35 AM

Distance:

6.01 mi

Time:

54:27

Avg Pace:

9:04 min/mi

Elevation Gain:

234 ft

Calories:

797 C

6.01 miles @ 9:04/mile pace in 54:27. 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:07

1

63

48

9:07

2

0:09:09

1

65

75

9:09

3

0:09:01

1

0

2

9:01

4

0:09:05

1

60

25

9:05

5

0:09:07

1

0

38

9:07

6

0:08:56

1

45

40

8:57

7

:03.1

0.01

0

0

8:30

 Summary

0:54:27

6.01

234

228

9:04

Comments(2)
Thu, Feb 07, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

http://connect.garmin.com/activity/270976714

715E030 RHLL

Thu, Feb 7, 2013 11:59 AM

Distance:

6.01 mi

Time:

52:03

Avg Pace:

8:40 min/mi

Elevation Gain:

302 ft

Calories:

802 C

Weather

30°

Feels like 30°

4 mph NE wind

Humidity 31%

I ran 6.01 miles @ 8:40/mile in 52:03.  I am running faster now while holding the doubling of the mileage.  My last two splits were 8:23 and 8:05.  The first mile is always kind of a slow warm-up.  This was an excellent run.  Time to start getting back into the eights more regularly now!

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:11

1

35

23

9:11

2

0:08:44

1

23

27

8:44

3

0:08:47

1

36

36

8:47

4

0:08:49

1

79

27

8:49

5

0:08:23

1

18

72

8:23

6

0:08:04

1

111

44

8:05

7

:04.9

0.01

0

78

9:50

 Summary

0:52:03

6.01

302

307

8:40

Comments(1)
Sat, Feb 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

We had a blizzard in New England.  Hamden sees probably 30-36 inches of snow.  Roads are not plowed yet!  SO - thus ends my seven week streak of 5 days running weekly.  And today had a 20 miler scheduled.  Maybe tomorrow.  If not, well then I am considering doing one or two 20 milers on weekdays just to get some in there.  

I am committed to staying on task and consistent!  I am at the point where when I am not running on my scheduled days - I know I am missing it!  I know I can miss a run or two once in a while and it should be no big deal.  But Longs should not be sacrificed.  Necessary today of course.  But I will think about how to get some Longs in there so that the program is not too severely compromised. 


Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.290.000.000.0024.29
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