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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

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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
33.490.001.000.0034.49
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.820.000.000.002.82

Three runs today back to back for the most part totaling 2.82 miles.  We’ll call them Easy miles. 

http://connect.garmin.com/activity/288572831

744E059 A Trumbull HS Track Doug/Tim

Sun, Mar 24, 2013 7:03 AM

Distance:

0.50 mi

Time:

4:34

Avg Pace:

9:08 min/mi

Elevation Gain:

0 ft

Calories:

67 C

 

http://connect.garmin.com/activity/288572821

744E059 B Trumbull HS Track Doug/Tim

Sun, Mar 24, 2013 7:14 AM

Distance:

1.32 mi

Time:

10:48

Avg Pace:

8:11 min/mi

Elevation Gain:

0 ft

Calories:

175 C

A Mile Time Trial: Okay – not happening today.  I got the mile done @ 7:44/mile pace.  I think my 5 mile pace is 7:47/mile.  So clearly I did not get the mile done at mile race pace.  Maybe I’ll give it another go in a couple weeks. 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

07:44.2

1

0

7

7:44

2

03:03.9

0.32

0

0

9:32

 Summary

10:48.0

1.32

0

7

8:11

 

http://connect.garmin.com/activity/288574490

744E059 C Trumbull HS Track Doug/Tim

Sun, Mar 24, 2013 8:00 AM

Distance:

1.00 mi

Time:

10:00

Avg Pace:

10:00 min/mi

 

This is just a manual entry for the mile Easy run post mile time trial.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.830.000.000.005.83

http://connect.garmin.com/activity/289336218

745E060 RHLL

Tue, Mar 26, 2013 11:18 AM

Distance:

5.83 mi

Time:

54:27

Avg Pace:

9:20 min/mi

Elevation Gain:

610 ft

Calories:

775 C

I ran 5.83 miles attempting to maintain 9:45/mile pace.  I did not do so well with that and got 9:20/mile pace on average for the run.  It’s okay.  BUT, I must work on maintaining 9:45/mile pace.  Going faster than that during the ultra will not be wise.  It will cost me and I will lose time at the tail end of the race.

Attempt to maintain 9:45s throughout the next Long run…or at least for the first twenty miles. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:26

1

513

639

9:26

2

0:08:52

1

10

45

8:52

3

0:09:31

1

0

0

9:31

4

0:09:39

1

39

0

9:40

5

0:09:20

1

12

41

9:20

6

0:07:39

0.83

37

36

9:13

 Summary

0:54:27

5.83

610

760

9:20

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.810.000.000.005.81

http://connect.garmin.com/activity/289653878

746E061 RHLL

Wed, Mar 27, 2013 12:07 PM

Distance:

5.81 mi

Time:

56:23

Avg Pace:

9:42 min/mi

Elevation Gain:

378 ft

Calories:

775 C

48°

Feels like 46°

6 mph NW wind

Humidity 34%

I ran 5.81 miles and tried keeping the splits tight around 9:45/mile for the purpose of practicing to stay on pace for what I will attempt to run 50 miles at – a 9:45/mile pace per mile.  Key is not going faster.  And the goal is to get 40 of the 50 done at 9:45/mile.  I would expect after 40, I would fall off the pace although I am not certain how much I would fall off.  If I were to hit eleven minute miles for the last ten, I would still get my goal time of AP 10:00/miles for the fifty (Eight hours, twenty minutes). 

Splits today tight at 9:40/mile to 9:44/mile (4 second spread).  Now that is a good range and I was able to maintain consistency today.

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:43

1

47

34

9:43

2

0:09:44

1

68

74

9:44

3

0:09:43

1

58

68

9:43

4

0:09:40

1

91

43

9:40

5

0:09:41

1

81

116

9:42

6

0:07:52

0.81

34

49

9:42

 Summary

0:56:23

5.81

378

384

9:42

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.010.000.000.004.01

http://connect.garmin.com/activity/290009319

747E062 RHLL

Thu, Mar 28, 2013 2:04 PM

Distance:

4.01 mi

Time:

37:31

Avg Pace:

9:22 min/mi

Elevation Gain:

134 ft

Calories:

538 C

Feels like 43°

6 mph NE wind

Humidity 53%

I was going for 9:45s but forgot to go slower.  So I just ran slower and not really striving to maintain 9:45s.  I am confident though I will maintain consistent 9:45s during the ultra and not go out to fast.  Got these four miles done at 9:22/mile AP.

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:13

1

36

49

9:12

2

0:09:26

1

65

52

9:27

3

0:09:36

1

0

0

9:36

4

0:09:13

1

33

37

9:13

5

:04.2

0.01

0

0

7:29

 Summary

0:37:31

4.01

134

138

9:22

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.020.001.000.0016.02

http://connect.garmin.com/activity/290906273

748E063 Canal Trail

Sat, Mar 30, 2013 1:09 PM

Distance:

16.02 mi

Time:

2:33:16

Avg Pace:

9:34 min/mi

Elevation Gain:

573 ft

Calories:

2,115 C

55°

Feels like 55°

5 mph WNW wind

Humidity 24%

Didn’t feel like running long today.  Had 25 miles scheduled.  Was going to skip the run but figured I should do something.  So I ran 16 miles and 15 of the miles @ 9:29-9:54/mile pace which is a 25 second spread.  The 16 miles were done at 9:34/mile average pace in 2:33:16.  Probably the first 15 miles done at an average pace of 9:41/mile or so (Goal was 9:45/miles).  Mile 16, the last mile, is the fastest split at 7:52/mile.  That’s not a bad split.  I always go faster for the last mile. 

Only fuel: ten ounces of Gatorade throughout the run.  I did not use any Power Gel. 

So I slacked today.  BUT, there has been high consistency with putting in the miles these past 13 weeks.  I am okay with this.  The March long runs were 22, 20, 30, 13, and 16…total miles for the five days = 101.  Given that, guess I could rationalize that cutting the 25 miler short today not such a big deal.

Next three weeks will be TAPER weeks (less mileage). 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:50

1

45

0

9:50

2

0:09:43

1

71

107

9:43

3

0:09:45

1

46

19

9:45

4

0:09:31

1

8

41

9:31

5

0:09:45

1

115

78

9:46

6

0:09:40

1

7

11

9:40

7

0:09:45

1

87

74

9:45

8

0:09:45

1

8

11

9:45

9

0:09:54

1

0

7

9:54

10

0:09:36

1

35

34

9:36

11

0:09:45

1

0

20

9:45

12

0:09:34

1

19

13

9:34

13

0:09:32

1

22

24

9:32

14

0:09:29

1

52

35

9:29

15

0:09:43

1

59

50

9:43

16

0:07:52

1

0

39

7:52

17

:07.2

0.02

0

0

7:16

 Summary

2:33:16

16.02

573

564

9:34

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.490.001.000.0034.49
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