PREFONTAINE

1001G049 LL

12:30pm ran 2.05 miles at 8:45 AP in 18:00.  Just a short run. 

On 4/19/15, there was 148 miles for the year.  These past five weeks I worked to get more miles in and as of today at 220 miles for the year.  I ran 13-16 miles weekly these past five weeks.

These next four weeks are Base mileage weeks.  I am planning to run 25 miles weekly.  Then, the 16 week Hartford Marathon Training Schedule begins. 

Planned Races over next 5 months: (May be doing some races during June/July).

5/30/15: Hamden Hills 5K with Christian

8/8/15: MADD Dash 5K on Saturday at 9:00am

8/16/15: Run for the WARRIORS 10K

9/7/15: New Haven Road Race 20K

9/19/15: Gulf Beach Half Marathon

10/10/15: Hartford Marathon KEY RACE

1002G050 State Street

4.24 miles at 9:01 AP in 38 minutes.

split 1 is 1 mile at 8:46

split 2 is 1 mile at 8:56

split 3 is 0.12 at 17:24 mile pace (walk 2 minutes)

split 4 is 1 mile at 8:20

split 5 is 0.13 at 17:45 mile pace (walk 2 minutes)

split 6 is 1 mile at 7:58

GOAL: Over the next four weeks, work toward getting this workout done:

2 Miles Easy +

3 x 1 Mile at 7:41 with 2 minute rest interval +

1 Mile Easy.

This is equivalent to a VDOT 42 Cruise Intervals Workout.

1003G051 State Street

A short run.  Ran 3.12 miles at 9:09 AP in 28:31.

Trying to stick with the running and make it a habit.  Have a 4 Day running streak going.

1004G052 LL

A short run.  2.01 miles at 8:26 AP in 16:54.

1005G053

A quick mile at 8:18 pace just to keep the Streak going really.  Again, trying to make running a habit.  Tomorrow maybe consider

1 Easy +

1.5 miles at 8:00 - 8:15 mile pace +

1 Easy

Not at optimum fitness level and not at all confident can put together 7:34 AP for the 5K races.

Considering going for 8 to 8:15 for the first two miles of those races and see what have left.

1006G054

2.91 miles at 9:51 AP in 28:38.

I ran about six 1/4 mile repeats with 1-2 minute walk breaks.  The repeats done at 7:30s mile pace range.

Seven day Streak.

Not running a lot of miles daily, but am running faster paces.  Only looking to do 25 miles a week and so don't need to pile on the mileage.

1007G055 Hamden Hills Half Marathon Christian

I ran 3.07 miles in 26:17 at 8:34 AP. Official report will read 3.11 at 8:30 AP in 26:17.  Christian and I took First Place in our Age Divisions.  Small Field.  I was shocked when the Race Director called me for First Place because I thought I did not place.

My first mile at 8:08, second mile at 8:22.  At half mile into mile three, I take a walk break and at that point am running an 8:28 split.  Christian and a woman pass me.  I keep them in sight and take a couple more walk breaks.  They are the only two people who pass me.

Christian was 21 seconds faster than me this race.

Hamden Hills Half Marathon & 5K

Hamden, CT, May 30, 2015

 Hamden Hills Half Marathon & 5K    

                              Hamden, CT USA

               5/30/2015 - 8:00 AM - Weather - Overcast 60'

Place No.  Name                S Div/Tot  Div   Sex/Tot  Age Nettime    Guntime    Pace 

===== ==== =================== = ======== ===== ======== === ========== ========== =====

    1  275 Richard Hayes       M   1/3    MTOP3   1/28    45   18:36.11   18:36.12  6:00

    2  259 Zvika Neeman        M   2/3    MTOP3   2/28    49   18:51.91   18:51.92  6:05

    3  274 Vincent Zito        M   3/3    MTOP3   3/28    42   19:14.39   19:14.40  6:12

    4  218 Edwin Vargas        M   1/5    M4049   4/28    49   20:10.42   20:10.43  6:30

    5  280 Kyle Krigbaum       M   1/4    M3039   5/28    31   21:11.13   21:12.29  6:50

    6  132 Adam Lippencott     M   1/8    M2029   6/28    29   21:12.24   21:14.57  6:51

    7   76 Franklyn Gandiaga   M   2/8    M2029   7/28    28   21:27.44   21:27.45  6:55

    8   46 Michelle Carmody    F   1/3    FTOP3   1/28    25   21:39.83   21:39.84  6:59

    9   45 Kevin Carmody       M   3/8    M2029   8/28    29   21:41.26   21:41.27  6:59

   10  162 Timothy O'Connor    M   4/8    M2029   9/28    25   22:14.86   22:16.63  7:11

   11  243 Keith Jenci         M   2/4    M3039  10/28    37   22:19.24   22:19.25  7:12

   12  244 Hazel Dewee         F   2/3    FTOP3   2/28    33   23:00.01   23:01.18  7:25

   13  272 Geoff Craig         M   3/4    M3039  11/28    37   23:20.00   23:28.39  7:34

   14  202 Katherine Stallfort F   3/3    FTOP3   3/28    55   24:14.51   24:18.77  7:50

   15  143 Matthew McDonough   M   5/8    M2029  12/28    24   24:22.15   24:23.69  7:52

   16  256 Raymond Biagtan     M   2/5    M4049  13/28    43   24:24.16   24:27.49  7:53

   17  165 Lori Pedro          F   1/5    F5059   4/28    52   25:07.40   25:07.41  8:06

   18  157 Lisa Nappi          F   1/6    F2029   5/28    28   25:33.08   25:35.43  8:15

   19  109 Christian Kearney   M   1/2    M-19   14/28    17   25:56.46   25:56.46  8:21

   20  167 Ana Pelaez          F   1/5    F4049   6/28    42   25:59.56   26:06.40  8:25

   21  110 Patrick Kearney     M   1/2    M5059  15/28    52   26:17.75   26:22.72  8:30

   53  265 Sandy Wade          F   2/3    F6069  27/28    67   41:44.00   41:50.63 13:29

   54   84 Karen Grappone      F   3/3    F6069  28/28    63   46:12.03   46:17.35 14:54

   55  191 Bill Sage           M   3/3    M6069  27/28    63   46:12.15   46:17.43 14:54

   56  239 Stan Trybulski      M   1/1    M70+   28/28    71   46:18.06   46:25.86 14:57

Hamden Hills Half Marathon & 5K    

                              Hamden, CT USA

               5/30/2015 - 8:00 AM - Weather - Overcast 60'

Place No.  Name                S Div/Tot  Div   Sex/Tot  Age Nettime    Guntime    Pace 

===== ==== =================== = ======== ===== ======== === ========== ========== =====

    1   78 Brian Gaudreau      M   1/3    MTOP3   1/103   35 1:24:01.27 1:24:04.74  6:26

    2  227 Fred Wills          M   1/28   M3039   2/103   30 1:25:41.12 1:25:41.13  6:33

    3  264 Joshua Corbin       M   2/28   M3039   3/103   35 1:25:59.31 1:26:02.97  6:35

    4  248 Jason Cebula        M   3/28   M3039   4/103   30 1:27:20.94 1:27:25.13  6:41

    5  250 Michael Cebula      M   2/3    MTOP3   5/103   30 1:27:29.37 1:27:34.24  6:42

    6  182 Zoltan Rigo         M   3/3    MTOP3   6/103   32 1:28:39.33 1:28:39.34  6:47

    7  247 Todd Forselius      M   1/26   M4049   7/103   47 1:29:57.29 1:29:57.30  6:52

    8   73 William Frank       M   1/19   M2029   8/103   24 1:32:52.26 1:32:58.20  7:06