PREFONTAINE

http://connect.garmin.com/activity/159960425

533D035Q

536pm: HHS Track

Scheduled: Warm-Up + (3 x ½ mile with ½ mile Rest) + Cool-Down

I needed to put together the half miles in 3:48 (7:36/mile). 

7.01 miles done in 57:35 at 8:13/mile

There was no warm-up because I thought I was running Easy at the start of the run and 0.30 miles in I noticed I was running @ 5K pace.  I am not kidding.  Okay…I guess no warm up tonight.  The half miles (goal 3:48) done in 3:47, 3:41, 3:33, 3:43, 3:42, and 3:43. 

I am running FASTER.  Of note though I did have the recovery periods at 0.50 miles vs 0.25 miles…Not sure if that is counterproductive to the workout…will have to look that up again. 

I know that reps should be done with as much recovery as needed to do the next rep at proper pace.  Forgot about half mile repeats and mile repeats…at times 90-120 second recoveries I remember seeing…at other times full recoveries (equal recovery). 

At any rate…………..this workout clearly is an “A” workout!  Have to say it is good to see an "A" rating for an interval workout.  Was difficult getting out of the C and B range...but I think I am there.  The distance is becoming more familiar to me at this pace.

Oh by the way…this will mean nothing to anyone who reads this: I saw B.L. today and discussed his races and the HHS track team.

ACorn: If you read this, I am totally serious about Protein and building Upper Body.  I am registered for a Tough Mudder and will run that on 7/14/12 in VT.  10-12 miles of running…but really 27 obstacles that will need to be dealt with.  The running aspect is not a concern.  But the Upper Body Strength needs work.  Thanks for this link http://www.amazon.com/Running-Anatomy-Joseph-Puleo/dp/0736082301

http://connect.garmin.com/activity/161009072

534D036QRace

Savin Rock Half Marathon

I will enter the Official Results later.  The 1:48:42 time is from the wall chart at the race as is the 8:19/mile pace.

Going into this race: my left hamstring bothering me since the Tuesday interval workout.  Was not sure how I would do but imagined I perhaps would not be doing very well.  But…I will run the race.  I will see how I am feeling during the run and alter race strategy if necessary. 

I ran the inaugural race last year at 8:38/mile.  Then a couple months later I PRd for the Marathon distance from 4:03 to 3:54.

This year I ran the Savin Rock Half Marathon at 8:19/mile!  A massive PR for the course; taking 19 seconds off per mile.  The course has 700 feet of elevation per the Garmin 110 GPS watch. 

This result is ten seconds per mile off my Half Marathon PR.  What does this mean?  Basically, I should have a massive PR for the Half Marathon distance on a flat course!   I am thinking sub 8:00/mile pace. 

The Race Strategy: Go for 8:00/miles for mile 1-5 and 10-13.  Did those 9 miles at 8:11/mile and they saw 325 feet of elevation gain.  That is a decent pace with that elevation!  These nine miles, pre-going into the race, I characterized as non-hilly.

The middle four miles (mile 6-9) were the Hilly miles.  Run these at equal intensity is the plan.  These miles saw 380 feet elevation per Garmin.  I ran them very effectively as can be seen by the splits.

Focus: was on it; monitoring breathing, turnover, intensity, racers, rabbits, and the half mile splits.  I forgot to change the laps from half mile (intervals Tuesday) to mile.  Was a bit entertaining watching the people around me checking their watches at the 1.5 and 2.5 miles marks when they heard my Garmin beeping at the lap completion (perhaps thinking they ran incredible mile splits).  Of note though, I may keep the laps at the half mile mark for races…it is more immediate feedback than the mile distance. 

It is my belief that I am fitter than I have ever been.  I slew this course.  I am stringing together 18 milers and holding the pace.  I believe I am stronger.  There was no walking during this race.  I managed the entire race with precision.  Power Gel at mile six and ten with Gatorade. 

The question: can I string together 20 miles at 8:55/mile?  I figure I could go for straight 8:55s.  More entertaining may be going for 9:00s with every 6^th mile being 8:25/mile which would allow for 8:55/mile or better at end of run.  Thinking next week (Sat or Sunday) it would be time to attempt training at VDOT 42 intensities. 

My sister Margie ran this race with me.  It was her first Half Marathon and she is new to running…six months.  She ran it in 3:03.  Congratulations again Margie on your great race.