PREFONTAINE

20th Colchester Half Marathon

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.155.0017.100.0046.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

361C035

http://connect.garmin.com/activity/69324107

15 miles at 9:30 pace per mile in 2:22:33 with AHR being 140bpm at 80% MHR which is Easy (GA) intensity Run (70-81% MHR).

I wanted to see if I could run consistent splits.  I did.  All miles were consistent.  Each of the 15 miles were either 9:29 or 9:30 pace.  A one second spread.  Now that is CONSISTENT!

I was also curious about what the HR would look like in the later miles given consistent splits.  The HR was consistently around 140 for the first ten.  Mile 11-15 sees HR at around 145. 

Splits: 929/134, 930/138, 930/139, 929/140, 929/140, 929/139, 929/140, 930/140, 930/139, 929/141, 929/142, 929/143, 930/145, 930/145, 930/146

I consider this a good run.  My goal would be to run a Marathon at 8:30 pace per mile.  I figure that Longs could be done minute faster than PMP. 

31 Miles this week.  Fell a little short...but I did the Long Run.  That should count for something.

By the way - this run was the Stonehenge route for twelve 1.25 mile circuits done at 12 Noon.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.000.000.008.15

362C036

http://connect.garmin.com/activity/70250973

8.15 miles at 9:05 avg pace in 1:14:01 with 134bpm AHR at 77% which is Easy (GA) intensity.

Stonehenge x 6 circuits at 0942 for 8.15 miles.  Snow and slushy on ground. 

Going for 9:05 avg pace.  Attempting to keep splits even.  And by even I mean 9:05 pace plus or minus five seconds.  Range for splits is 9:02-9:07.  A five second spread!  I would have expected AHR to be around 145 bpm versus 134 bpm.  Last 5 miles at exactly 133 so perhaps AHR not accurate.  New method: Simply copy data from Garmin and put here versus typing out the splits and Heart Rates.

Split

Time

Elevation Gain

Avg HR

1

0:09:06

10

133

2

0:09:04

10

138

3

0:09:04

17

137

4

0:09:04

21

134

5

0:09:05

0

133

6

0:09:05

27

133

7

0:09:03

37

133

8

0:09:01

26

133

9

0:01:24

0

127

 

Summary

1:14:01

147

134

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

363C037

5 MP miles at 8:27 pace on RHTM (13:56.16) at 12 noon.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.000.004.00

364C038

4 miles at 8:00 pace per mile on RHTM (14:60.16) at 1230

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

365C039

1 mile at 9:00 pace on RHTM (15:61.16) at 1730.

Add Comment
Race: 20th Colchester Half Marathon (13.1 Miles) 01:53:26, Place overall: 226, Place in age division: 65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.0013.100.0013.10

366C040

http://connect.garmin.com/activity/70250964

COLCHESTER HALF MARATHON

13.1 miles done at 8:37 pace per mile in 1:52:56 at 149 bpm AHR for 86% MHR.  Thus done at midpoint of Half Marathon Lactate Threshold range. 

The Official Results report the run being done at 8:40 pace per mile.  

Once again, a massive PR for this course.  It is a hilly course and thus the time is higher than what would be done on a flatter course.  Check out the stats for the course.  My 39th Run saw the course being run at 10:20 pace per mile.  Run 185B014 sees it run at 9:07 pace per mile.  Run Number 366C040 (TODAY) sees it done at 8:40 pace per mile. 

Colchester Half Marathon Number

Date

Bib Number

Run Number

Time

Pace

Place

Percent

 

20th

2/26/2011

135

366C040

1:53:26

8:40

226/409

0.55

 

19th

2/27/2010

214

185B014

1:59:36

9:07

227/370

0.61

 

18th

2/28/2009

104

39

2:15:17

10:20

276/306

0.90

 STRATEGY:

One: I planned to go for average pace of 8:30 per mile.  At various points, I checked to ensure I was on track.  I was.  A hilly course, so at times off for 8:30 splits...to be expected.  But the plan was to make up for lost time on the flats and down hills. 

Two: Uphill Mantra: "Turn."  Downhill Mantra: "Down."  Flat Mantra: "Flat."  Staying totally focused on the Race, the up and down portions, and pacing accordingly.  I was always well aware of how I needed to run during the race.  Management of pace essential for this course.  From beginning (don't go out at 7:30 pace) to end. 

Three: Segment the course into quarters.  Four three milers and then a final 1.11 miles.  Segmenting the course key strategy.  Not constantly concerned with time/pace.  I know what I am doing from a breathing standpoint.  I do not need to check my watch frequently. 

Four: Spoke to Saint Sebastian throughout the run.  Why not?  He knows I am interested in getting much better with my running.

Split

Time

Elevation Gain

Avg HR

1

0:08:20

41

142

2

0:08:43

69

148

3

0:08:52

82

147

4

0:08:27

43

150

5

0:08:10

0

151

6

0:08:00

14

150

7

0:09:14

127

150

8

0:09:09

117

149

9

0:08:38

42

149

10

0:07:57

0

147

11

0:08:30

26

149

12

0:09:00

87

151

13

0:08:52

90

154

14

0:00:58

27

158

      Summary

1:52:56

766

      149

http://www.coolrunning.com/results/11/ct/Feb26_Colche_set1.shtml

Above is a link to the 20th Colchester Half Marathon Results.

 Below are Partial Results.  Full Results contain too much information for them to be included in this report due to space restrictions.


Find this page online at www.coolrunning.com/results/11/ct/Feb26_Colche_set1.shtml
Colchester Half Marathon
Colchester, CT, February 26, 2011
[Age Group Winners ]
Overall

Results by: The Last Mile Race Mgt.

                         Colchester Half Marathon
                            Colchester, CT USA
                           02/26/2011 - 10:00 AM
                       Weather: Overcast - High 30's
                    Results by: The Last Mile Race Mgt.
                         www.thelastmileracing.com
                     Timed with MyLaps Bib tag systems
                            Phone: 860-456-4451
                   e-mail: timing@thelastmileracing.com
================================================================================================
                ***** Official Half Marathon Results *****
================================================================================================
   The DIV Column is your place in your age group or division for Awards
Place No.   Name                Time    Pace  S Div/Tot  Div   Sex/Tot  Age City               St
===== ===== =================== ======= ===== = ======== ===== ======== === ================== ==
    1   304 Phil Mitchell       1:14:43  5:43 M   1/37   M2029   1/267   23 Glastonbury        CT
    2   307 Marc Robaczynski    1:14:54  5:43 M   1/53   M3039   2/267   36 New Hartford       CT
    3   167 Chris Hague         1:17:34  5:56 M   2/37   M2029   3/267   22 New Haven          CT
    4   402 Chris Rosenberg     1:18:42  6:01 M   3/37   M2029   4/267   20 Old Saybrook       CT
    5   349 Chris Hamel         1:19:10  6:03 M   4/37   M2029   5/267   27 Suffield           CT
    6   328 Chris Buell         1:19:21  6:04 M   5/37   M2029   6/267   29 Belchertown        MA
    7   391 Brett Stoeffler     1:22:15  6:17 M   1/87   M4049   7/267   43 Tolland            CT
    8   137 Jon Dipippo         1:22:16  6:17 M   2/87   M4049   8/267   41 Brooklyn           CT
    9   159 Joe Grabicki        1:22:54  6:20 M   2/53   M3039   9/267   35 West Hartford      CT
   10   348 Patrick Byrne       1:23:40  6:24 M   6/37   M2029  10/267   26 Manchester         CT

  
  182   148 Robin Beauregard    1:49:15  8:21 F   8/39   F4049  28/141   44 Hebron             CT
 

  183   685 Scot Mente          1:49:20  8:21 M  32/53   M3039 155/267   39 Mystic             CT
  184   562 Grace Jensen        1:49:22  8:21 F   9/39   F4049  29/141   48 Hadlyme            CT

 
  226   135 Patrick Kearney     1:53:26  8:40 M  65/87   M4049 185/267   48 Hamden             CT
 
  231    16 Clinton Tebbetts    1:53:59  8:43 M  67/87   M4049 189/267   41 Sea Bluff          CT
 
  405    86 Karleen Smat        3:01:26 13:51 F  38/39   F4049 138/141   44 Brunswick          ME
  406   217 Amy Aigamaua        3:08:42 14:25 F  31/32   F2029 139/141   22 Cambridge          MA
  407   422 Samantha Mastrobatt 3:09:29 14:28 F  32/32   F2029 140/141   23 W Hartford         CT
  408    99 Lauri Fauerbach Ada 3:10:47 14:34 F  39/39   F4049 141/141   40 Philadelphia       PA
  409     1 Ray Campbell        3:50:33 17:36 M  87/87   M4049 267/267   49 Glastonbury        CT

  


Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.155.0017.100.0046.25
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