PREFONTAINE

I need to recommit to training. Week 4, 5, 6, 10 and 11 were lacking. Today begins week 12. Run daily this week is planned (maybe not Friday as race Saturday). Get up in morning and make the runs. Purchased alarm clock - USE IT!

Miles for Week 1-11.............. 41, 42, 29, 17, 25, 24, 41, 31, 37, 13, 13.

6.22 miles done at 8:51 pace per mile in 55:03 at 142 bpm AHR for 82% MHR. Thus MP (79-88% MHR) miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg HR

1	0:09:03	1	0	24	9:03	126
2	0:08:46	1	82	63	8:46	141
3	0:08:45	1	22	33	8:45	145
4	0:08:50	1	11	16	8:50	147
5	0:08:53	1	22	8	8:53	148
6	0:08:44	1	0	28	8:44	149
7	0:02:01	0.22	0	0	9:09	153

Summary	0:55:03	6.22	137	172	8:51	143

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Tue, Mar 15, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.22	0.00	0.00	6.22

372C046

Got out there this morning. Hope to keep this up. Got up at 5:30am. Gave me plenty of time to get out the door by 6:00am. Did the H oval x3 and Stonehenge x1 route for two circuits again as yesterday.

6.22 miles done at 8:52 pace per mile in 55:11 at 140 bpm AHR for MHR of 0.80. Thus MP (79-88%) miles...although in the low MHR range for the intensity. But not bad given the current plan to run 8:30s during the Marathon.

http://connect.garmin.com/activity/73288090

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg HR

1	0:08:57	1	22	25	8:57	127
2	0:08:39	1	28	43	8:39	138
3	0:08:49	1	0	14	8:49	140
4	0:08:52	1	16	8	8:52	144
5	0:08:55	1	39	102	8:55	145
6	0:08:55	1	102	30	8:55	146
7	0:02:00	0.22	0	28	9:07	150

Summary	0:55:11	6.22	208	251	8:52	140

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Thu, Mar 17, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.23	0.00	0.00	6.23

373C047

http://connect.garmin.com/activity/73945636

Got out there again today. Good. Let’s see if I continue with this. At this poinjt, A.M. runs are best plan as they get done. I plan to run Friday. But not fast as race Saturday.

Stonehenge x5 circuits at 6am for 6.23 at 9:05 pace per mile in 56:31 for 141 bpm AHR which is 0.81 MHR. Thus MP (79-88% MHR) miles at low end intensity range.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg HR	Max HR

1	0:09:19	1	12	14	9:19	125	134
2	0:08:57	1	15	12	8:57	137	143
3	0:09:04	1	31	19	9:04	141	147
4	0:09:03	1	15	21	9:03	146	150
5	0:09:06	1	0	8	9:06	148	154
6	0:08:59	1	13	14	9:00	149	153
7	0:02:01	0.23	0	0	8:51	151	157

Summary	0:56:31	6.23	86	88	9:04	141	157

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Sat, Mar 19, 2011

Race: Savin Rock Half Marathon (13.1 Miles) 01:53:12, Place overall: 119

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	13.08	0.00	13.08

374C048

http://connect.garmin.com/activity/73945630

Savin Rock Half Marathon

I suspect I ran at 8:37 pace per mile or better. I forgot to turn the Garmin off. Thus the 14^th lap has a 14:52 mile pace split at 155 bpm for 417 feet. The Garmin report states at 8:23 am I ran 13.08 miles at 8:40 pace per mile in 1:53:24 at 149 bpm AHR which is 0.86 MHR. Thus HMP Lactate Threshold miles (82-91%MHR) at Midpoint intensity HR range.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg HR

1	0:08:13	1	5	8	8:13	127
2	0:08:27	1	0	0	8:27	150
3	0:08:19	1	8	0	8:19	150
4	0:08:22	1	30	41	8:22	148
5	0:08:38	1	67	59	8:38	153
6	0:09:19	1	83	0	9:19	154
7	0:08:19	1	49	23	8:19	154
8	0:09:51	1	118	67	9:51	151
9	0:09:12	1	97	127	9:12	147
10	0:08:10	1	18	104	8:10	149
11	0:08:17	1	11	44	8:17	153
12	0:08:25	1	11	17	8:25	155
13	0:08:37	1	0	17	8:37	157
14	0:01:10	0.08	0	0	14:51	155

Summary	1:53:24	13.08	497	509	8:40	150

The Official Report states I ran the race in 1:53:12.

119 244 Patrick Kearney 08:23:04 10:16:16 01:53:12 48 M 13.1M

Although this is probably off as well, I’ll accept that as the case and this is 8:38 pace per mile.

These are the abbreviated results for the Half Marathon I ran today in West Haven, CT. I came in 119/304 (39%). Very good! And the time is acceptable for the course elevation. Kevin Glick came in 131^st place. I do not know him. He is a Shoreline Shark. And he was a rabbit for me for the first 9.75 miles (although he did not know he was the rabbit). I fell in behind him early on and stayed with him for the first six miles of the race, as he had a good pace and same turnover as me. Lot of hills, so I walked at times around miles 6-9 (some steep). But I was always able to catch up to Kevin post walk. At 9.75, he seemed to slow down a bit and so I passed him. I beat him by 01:38! There were also other key runners I paid attention to as a way to monitor my progress.

This was a great race. The hills were multiple, some steep, and at some of the hills, head winds to go along with them. Also headwinds at the beach portion of the route. Just a very interesting, challenging race!

Margie was there to see me finish the race and afterward we talked.

Savin Rock Half Marathon

Overall Race Results Report as of 3/19/2011

Divisions Include: 13.1M

Place Bib # Name Start Finish Elapsed Age Gender City Team Name Division

1 1185 Timothy Milenkevich 08:23:41 09:39:47 01:16:06 29 M 13.1M

119 244 Patrick Kearney 08:23:04 10:16:16 01:53:12 48 M 13.1M

131 176 Kevin Glick 08:24:03 10:18:53 01:54:50 40 M 13.1M

304 1268 Patricia Axtmayer 08:23:04 11:38:00 03:14:56 59 F 13.1M

Here is the link to the full results:

http://www.monkeyraces.com/Savinhalf.htm

Comments(2)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	18.67	13.08	0.00	31.75

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