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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
35.850.000.000.0035.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Date

Week #

   Mon

Tue (SPE)

Wed

Thu (MP)

   Fri

Sat

Sun

Total

On Sched

12/31/2012

1

 

10-10

5-5

7-7

 

*20-17

5-6

47-45

-2

1/7/2013

2

 

10-9

5-5

7-7

 

12-15

10-10

44-46

0

1/14/2013

3

 

7-6

5-5

7-7

 

*22-15

*5-15

46-48

+2

1/21/2013

4

 

6-6

4-4

6-6

 

14-13

5-5

35-34

+1

1/28/2013

5

 

9-8

5-5

7-6

 

*24-12

5-5

50-36

-13

2/4/2013

6

 

7-7

5-6

7-6

 

*18-0

*10-8

47-27

-33

2/11/2013

7

*0-20

*10-0

5-6

7-6

*0-7

*24-14

*5-0

51-53

-31

2/18/2013

8

*0-6

6-6

4-5

*6-0

 

14-13

*10-0

40-30

-41

2/25/2013

9

0-6

7-6

5-0

7-6

 

*18-22

*10-0

47-40

-48

3/4/2013

10

 

6

4

6

 

14

10

40

 

3/11/2013

11

 

7

5

3

 

31

 

46

 

3/18/2013

12

 

6

4

6

 

14

5

35

 

3/25/2013

13

 

7

5

7

 

25

5

49

 

4/1/2013

14

 

5

5

7

 

18

 

35

 

4/8/2013

15

 

5

 

7

 

10

5

27

 

4/15/2013

16

 

4

3

2

 

 

50

59

 

 The Table:

The numbers to the left of the dash in the table are scheduled miles. Numbers to the right are miles I ran.  The last column reflects how “on track” I am and is the cumulative total for the miles I am ahead or behind with regard to the scheduled mileage.  If there is an asterisk in the table, it reflects the run was not done precisely as scheduled.

NEW YEAR PRIMARY GOALS:

Double the mileage without injury

Consistency with running the scheduled miles

Run the 5 scheduled days weekly

Do the Long Runs at the prescribed distances

Monitor your progress frequently to prevent yourself from becoming inconsistent

Identify running partners and schedule runs with them month in advance if possible (accountability)

Races: Quality versus Quantity.  Go for PRs – train for the event.  No B2B races.  No once a month races.  Be selective.

Nine Week Summary.  12/31/12 through 3/3/13.  I ran 359 of the 407 scheduled miles (88%).

The three weekday runs are fine across the nine weeks.  1 of 27 runs not done as scheduled when during Week 7, I ran a 20 miler on Monday and rescheduled the Tuesday ten miler to Friday and ran 7 versus ten miles.

The Sunday runs are okay as well.  I skipped the Week 7, 2/17/13 five miler as I ran 61 miles during the seven day period 2/10/13 through 2/16/13. 

I skipped the week 8, 2/24/13 ten miler because I ran a hard effort the day before setting a 4 minute and 29 second course PR on the hilly Colchester Half Marathon course.  The Week 9 Sunday ten miler I skipped as well…Okay…maybe some slacking on the Sunday runs.  I could have gotten out there today.  I decided on taking a day off.  I’ll watch the Sunday runs and get back on track with those.

The Saturday Long Runs – I had VALID reasons for cutting short or missing a long run.  When possible, I adapted or made the run up.  Week 1 saw 17 versus 20 miles done as the last three weeks of December 2012 saw 16 days off and the last week with running and the Long then being 13 miles.  Week 3 and 5 had the BM issue and the Longs cut short.  I adapted for week 3.  Week 6 was the Blizzard.  I adapted by running Long on Monday during Week 7 and cut the Week 7 Saturday Long run short.  I ran 22 miles during Week 9 versus the scheduled 18 miles. 

I have not been short-changing the schedule.  I have consistently applied myself to completing the scheduled runs at the prescribed distances.  

Weekday Run Analysis: Doubling the mileage required I run slower during the initial training period.  The weekday runs and the average pace per mile for those weekday runs are below.  During Week 1-5, I ran 2/15 runs at average pace of <9:00/mile pace.  During Week 6-9, I ran 7/12 runs at average pace of <9:00/mile pace.  I am now running faster while maintaining the high mileage. 

Week 1 (9:44, 9:27, 9:24).  Week 2 (9:44, 8:57, 8:50), Week 3 (9:26, 9:32, 9:24), Week 4 (9:28, 9:35, 9:27), Week 5 (9:36, 9:08, 9:30)

Week 6 (8:55, 9:04, 8:40), Week 7 (8:51, 9:04, 9:26), Week 8 (8:55, 8:49, 8:54), Week 9 (9:10, 9:08, 8:55). 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

http://connect.garmin.com/activity/280545976

731E046 RHLL

Mon, Mar 4, 2013 11:44 AM

Distance:

6.01 mi

Time:

54:11

Avg Pace:

9:01 min/mi

Elevation Gain:

194 ft

Calories:

790 C

37°

Feels like 28°

16 mph NW wind

Humidity 52%

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:28

1

36

27

9:28

2

0:08:58

1

0

9

8:58

3

0:09:13

1

27

0

9:13

4

0:09:00

1

62

48

9:00

5

0:08:53

1

30

68

8:53

6

0:08:36

1

40

45

8:36

7

:03.2

0.01

0

0

8:59

 Summary

0:54:11

6.01

194

198

9:01

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.010.000.000.004.01

http://connect.garmin.com/activity/280936546

732E047 RHLL

Tue, Mar 5, 2013 3:33 PM

Distance:

4.01 mi

Time:

35:34

Avg Pace:

8:53 min/mi

Elevation Gain:

296 ft

Calories:

533 C

45°

Feels like 41°

6 mph NE wind

Humidity 49%

I ran 4.01 miles @ 8:53/mile in 35:34. 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:09

1

233

220

9:09

2

0:08:47

1

0

10

8:47

3

0:08:55

1

22

14

8:55

4

0:08:41

1

41

54

8:41

5

:02.2

0.01

0

0

7:13

 Summary

0:35:34

4.01

296

299

8:53

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.810.000.000.005.81

http://connect.garmin.com/activity/281576758

733E048 RHLL

Thu, Mar 7, 2013 11:47 AM

Distance:

5.81 mi

Time:

50:29

Avg Pace:

8:41 min/mi

Elevation Gain:

1,196 ft

Calories:

772 C

37°

Feels like 29°

15 mph NE wind

Humidity 75%

I ran 5.81 miles today @ 8:41/mile.  Of note, the mile2 split is 8:27, mile 5 split is 8:24 and the last 0.81 mile split is 8:28.  These are faster miles than I have been running of late for Easy runs.  That is good.  

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:04

1

1,044

1,028

9:04

2

0:08:27

1

19

32

8:27

3

0:08:47

1

16

21

8:47

4

0:08:56

1

56

17

8:56

5

0:08:24

1

22

57

8:24

6

0:06:51

0.81

39

42

8:28

 Summary

0:50:29

5.81

1,196

1,196

8:41

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.020.000.000.0020.02

http://connect.garmin.com/activity/282312976

734E049 Canal Trail

Sat, Mar 9, 2013 11:10 AM

Distance:

20.02 mi

Time:

3:09:39

Avg Pace:

9:28 min/mi

Elevation Gain:

539 ft

Calories:

2,641 C

46°

Feels like 42°

9 mph N wind

Humidity 34%

I ran 20.02 miles @ AP 9:28/mile in 3:09:39.  (Long Run pace range is 8:36-9:54/mile pace).  The goal was to get the miles done at 9:15-9:45 mile pace range.  All splits, except four, within the range above.  The four splits outside of the range are: Mile 2 at 9:12, Mile 10 at 9:59, Mile 12 at 8:56, Mile 17 at 8:54.  I would say this is consistent.  The salt came through the third upper layer today and visible on the jacket.  Hotter than usual.  Of note, the Canal Trail not the best running conditions.  Slush and puddles at various points.  And by the time I ran a mile or two on the trail portion, running shoes soaked.   A good run at any rate.

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:44

1

67

8

9:44

2

0:09:12

1

39

134

9:12

3

0:09:36

1

35

17

9:36

4

0:09:35

1

50

82

9:35

5

0:09:22

1

49

33

9:22

6

0:09:43

1

19

18

9:43

7

0:09:19

1

26

8

9:19

8

0:09:24

1

7

30

9:24

9

0:09:37

1

58

11

9:37

10

0:09:59

1

31

17

9:59

11

0:09:40

1

17

72

9:40

12

0:08:56

1

6

17

8:56

13

0:09:34

1

12

0

9:34

14

0:09:19

1

0

0

9:19

15

0:09:30

1

50

22

9:30

16

0:09:31

1

22

44

9:31

17

0:08:54

1

18

23

8:54

18

0:09:38

1

0

0

9:38

19

0:09:25

1

0

18

9:25

20

0:09:35

1

33

0

9:36

21

:08.3

0.02

0

0

8:03

 Summary

3:09:39

20.02

539

555

9:28

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
35.850.000.000.0035.85
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