PREFONTAINE

4/3/11

http://connect.garmin.com/activity/77047672

378C052 Danbury Half Marathon

http://www.jbsports.com/Danhalf11results.htm

Hilly Course.  Windy.  Decent race run at 90% MHR.  From an effort standpoint, I think this is my best Half Marathon effort to date.  I found my rabbits.  One key tactic is finding the rabbits to pace off of and to have them shield head winds. 

13.1 done at 8:29 pace per mile in 1:51:19 at 156 bpm AHR for 90% MHR.  HMP (82-91%), Lactate threshold miles, and this at very high end HMP range!

OFFICIAL REPORT:  States I did it at 8:33 pace per mile.

Place Div No. Last Name First Name Age Sex Div Time Pace

1 1 1 Tefera Demesse 28 M M2029 1:08:25 5:14

6 1 554 Dolan Michael 43 M M4049 1:17:30 5:55

272 68 558 Kearney Patrick 48 M M4049 1:51:49 8:33

697 141 429 Kepics Mike 43 M M4049 3:15:46 14:57

698 80 637 Rybak Kaz S. 56 M M5059 3:26:56 15:48

Bib number 558.  I came in 272 out of 698 (0.38).

http://connect.garmin.com/activity/77282608

379C053

4/4/11

I put in these 9.3 miles the day after a hard run Half Marathon. 

I do not usually run the day after a race.  Splits were in the 9:22 – 9:52 range except for the 8^th mile split of 11:42.  As result of that 8^th mile split, overall pace 9:49. 

9.3 miles done at 9:49 average pace in 1:31:21 with AHR being 150 for 86% MHR.  Thus MP (79-88% MHR) miles.

Again, like AuntieEm, I am running for time.  I figured I would do a 90 minute run at whatever pace. 

Another new route – a great one actually.  Hartford Turnpike-Skiff-Farmington Canal Bike Route Trail-Out and Back (HT-S-FCBRT-OB). This Trail by the way is huge.  And the perfect place for Long Runs.  I suspect 20 milers could easily be done on this trail.  I will check it out on the map.

And look at the splits below.  Major Elevation!  The Half Marathon yesterday saw 500 feet elevation.  This 9.3 miler sees 415 feet of vert!  Yes, I have confirmed these will be considered Marathon Pace miles.