PREFONTAINE

562D064 Sprint for Monroe 5K

http://connect.garmin.com/activity/185118814

Sun, Jun 3, 2012 9:06 AM

Distance: 3.15 mi Time: 24:30 Avg Pace: 7:47 min/mi Elevation Gain: 122 ft

This from the Garmin watch.  32 seconds off of my Personal Best for the 5K distance.  BUT, the first mile was a 7:09/mile.  And this (sad to say) is a Personal Best for the mile distance!  So I am happy with that.

Goal One: Run 6:39/mile within three months…and do it on a track! Each quarter at 100 seconds. 

Of note, my focus was really putting together a good first mile split knowing that I would slow for the second mile.  Only thought for the second mile was to slow, chill, recover, and get the split below 8:00/mile for <7:35/mile average for the two miles.  Did that getting a 7:57/mile.  And this is what racing is about (at least for me): several goals within the race and definitely not focusing on the total distance.

For the third mile split, my goal was to put it together at 7:35/mile.  I fell short here.  Not because I was spent, more to do with the elevation.  Garmin has that 3d mile at 84 feet elevation gain.  So the 8:21/mile I put together with that kind of vertical – for me that is not too shabby.  An excellent effort!  Probably a hard effort with that kind of vertical would have me putting it together normally in about 8:30/mile.

Finally, the final 0.15 miles done at 6:58/mile…awesome.  That was the best average pace split!  I know, only 0.15 miles with 35 feet elevation loss…still…I will take it.

Not sure what the official race report will have as pace and time.  The Garmin has me running 3.15 miles and the official report will have 3.11 as distance covered.  Thus the pace per mile will come in higher than 7:47.  Best pace for the 5K distance is 7:43 (official) and 7:37 (unofficial – Garmin).  Best pace today (unofficial) is 7:47/mile average. 

So: the question: is NOT SMOKING making a difference.  Considering that I ran this race with no specific 5K training preparation and had this superior result, my guess is YES!!!

And if anyone out there knows anything about me, then you must know I will continue to assess.  And that means – still committed to continuing to work toward staying off those freaking cigs. 

And hey Doug, if you are reading this, I posted that link at 12:45am.

http://www.hitekracing.com/results12/mon0603.htm

1    Bryan Kovalsky        Ridgefield  CT        524    33   M   ***** 30-39      16:33    5:20/M   

103    Patrick Kearney     Hamden  CT            703    49   M      27 40-49      24:28    7:54/M  

285    Douglas Thompson    Shelton  CT           413    32   M      30 30-39      29:53    9:38/M  

625    Charles Wills       Monroe  CT            436    40   M      90 40-49      53:36   17:17/M 

657    Jo-Anne Janesky     Stratford  CT         457    66   F      12 60-69      1:07:09   21:40/M     

Official Results: Time for the 5K is 24:28 @ 7:54/mile and so 30 seconds off from my best time for the distance.

Overall: 103/657 = 0.16 overall.  Male Age Division:  27/90 = 0.30.

This is great.  However,

The three top runners for the men 12 and under beat me with a pace of  6:53/mile (12 years old), 7:39/mile (12 years old) and 7:40/mile (10 years old).  So if I run this next year, I probably should set a goal of beating the 2d and 3d place winners in this age division (Males 12 and under!).  Maybe they have not started smoking yet. 

To my credit, I beat the three top winners in the Male 60-69 Age division.

http://connect.garmin.com/activity/186682198

563D065 Rochford

Wed, Jun 6, 2012 6:19 PM

Distance: 2.99 mi Time: 27:52 Avg Pace: 9:20 min/mi Elevation Gain: 185 ft

http://connect.garmin.com/activity/186682189

564D066 Canal Trail with Bryan

Thu, Jun 7, 2012 5:42 PM

Distance: 6.46 mi Time: 1:02:34 Avg Pace: 9:41 min/mi Elevation Gain: 499 ft

http://connect.garmin.com/activity/187175575

565D067 Sleeping Giant Stephen

Sat, Jun 9, 2012 9:53 AM

Distance: 6.13 mi Time: 1:21:37 Avg Pace: 13:19 min/mi Elevation Gain: 1,737 ft

Ran Sleeping Giant with Stephen (cousin and Tough Mudder team member) today.  We went around the mountain x 1 and up to tower and down x2 for 6.13 miles with 1,737 feet of vertical.  As always, this is an excellent run.  I fell once –little blood – not much.  No worries, this is good!  This is an excellent run for Tough Mudder preparation I suspect.  Next week, we will do the Tim Werner Sleeping Giant circuit – which is an additional up to tower and down portion.  

Again, took breaks.  The average pace was 13:19 but the average moving pace was 12:01.  And if you are thinking this is slow, well hey, not a speed run (from a numbers perspective).  The sweat was pouring off me and the heart was racing – this is usually a good indicator that work is being done.  The first half mile is always like a half mile I have never run before…UPHILL MAN!  But the entire run is all uphill and downhill.  There is no flat!  

Post run: Stephen and I make a bet.  First one to smoke loses the bet.  From now until the Tough Mudder, we cannot smoke.  So I am going for 35 days.  I am a bit competitive so let’s see who wins this thing.  I am thinking now that we both might not smoke.  But we’ll see.  I obviously need to do something a little different than what I had been doing (picked smoking back up Monday and continued smoking until today)!  So you got it…DAY ONE (again).  Hey I’ll get there.  The journey is becoming much more interesting.    

FIVE WEEKS AND MUDDER IS HERE! 

Splits for this run