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Week starting Jun 10, 2012

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

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LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.7812.025.030.0032.83
Sun, Jun 10, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.060.001.030.004.09

http://connect.garmin.com/activity/187669214

566D068 Trumb HS Track Doug

Sun, Jun 10, 2012 7:20 AM

Distance: 1.03 mi Time: 8:08 Avg Pace: 7:54 min/mi

Time:

8:08

Moving Time:

8:06

Elapsed Time:

8:08

 

Avg Pace:

7:54 min/mi

Avg Moving Pace:

7:53 min/mi

 

 

 

Split

Time

Moving Time

Distance

Avg Pace

1

0:07:54

7:53

1

7:54

2

:14.2

:13

0.03

8:19

 Summary

0:08:08

08:06.0

1.03

7:54

 

Attempted to run a mile @ mile race pace and was not feeling this today after the Sleeping Giant run yesterday.  Put the mile together in 7:54 and had been going for 6:59.  Ran with Doug and he was ahead of me the entire way.  So I figured he beat me.  He was in Lane 1 and I was in Lane 2.  He put together the mile in 8:04 (inside lane).  Was awesome seeing him fly down the track.  At the quarter mile mark, I was at 6:15/mile.  So Doug was at that or faster.  It should be interesting when Tim, Doug and I race our next mile!  Clearly I will not be running Sleeping Giant the day before the mile race.  I can’t afford to!

 

http://connect.garmin.com/activity/187669196

567D069 Trumb HS Track Doug

Sun, Jun 10, 2012 7:37 AM

Distance: 3.06 mi Time: 27:14 Avg Pace: 8:54 min/mi

Time:

27:14

Moving Time:

27:07

Elapsed Time:

27:14

 

 

Avg Pace:

8:54 min/mi

 

 

Avg Moving Pace:

8:52 min/mi

 

 

Split

Time

Moving Time

Distance

Avg Pace

1

0:08:54

8:53

1

8:54

2

0:09:03

9:03

1

9:03

3

0:08:47

8:42

1

8:47

4

:30.2

:29

0.06

8:46

 Summary

0:27:14

27:07.0

3.06

8:54








The plan was to go for 9:00/miles.  As I was in Lane 2 and pacing Doug for 9:00/miles, I attempted to put it together at 8:50/mile.  I will finish my mile about 0.02 miles before he finishes his mile (lane difference and we are side by side).  Thus he would have ten seconds more to run to go from 0.98 miles to the one mile mark.  This is the correct practice.  At one point, I thought I needed to run 9:10s…but in fact…I should be going for 8:50s if I am in Lane 2 and pacing him for a 9:00/mile. 

Comments(2)
Mon, Jun 11, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.010.000.004.01

http://connect.garmin.com/activity/187959329

 

As of 5/12/12, Went about 17 days without smoking.  Then about 5 days without smoking.  Back to giving it another shot. 12 noon will be 48 hours.  Have a bet going with someone.  So I have a much better shot of not smoking now!  Again…a little competitive.

 

Run for today: A Mini Progressive run with 4 miles and the splits are 8:44, 8:29, 8:18 and 8:03.  The Sleeping Giant run Sunday is a bit taxing.  Not the best pace yesterday for a fast mile attempt.  But getting back into the groove.  End result: 4.01 miles at 8:23/mile.

 

568D070 LL Mini Progressive

Mon, Jun 11, 2012 8:52 AM

Distance: 4.01 mi Time: 33:36 Avg Pace: 8:23 min/mi Elevation Gain: 191 ft

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:44

1

84

72

8:44

2

0:08:29

1

14

12

8:29

3

0:08:18

1

63

52

8:18

4

0:08:03

1

30

30

8:03

5

:02.5

0.01

0

0

7:56

 Summary

0:33:36

4.01

191

166

8:23

Add Comment
Tue, Jun 12, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.472.000.000.006.47

http://connect.garmin.com/activity/188442155

569D071 Canal Trail Bryan

Tue, Jun 12, 2012 5:49 PM

Distance: 6.47 mi Time: 57:23 Avg Pace: 8:52 min/mi Elevation Gain: 235 ft

Canal Trail: First three mile splits were 8:24, 8:45 and 9:00.

Decided to keep the remaining miles at 9:00 pace and put together the remaining 3.47 mile splits at 9:01, 9:01, 9:01 and 8:58.

Good Run.  Raining.  And why should that stop the run from happening?  Fact of the matter is it rains during races also.  Component of training: Duplication of racing conditions. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:24

1

58

52

8:24

2

0:08:45

1

35

43

8:45

3

0:09:00

1

46

41

9:00

4

0:09:01

1

14

17

9:01

5

0:09:01

1

17

53

9:01

6

0:09:00

1

65

34

9:01

7

0:04:13

0.47

0

39

8:58

 Summary

0:57:23

6.47

235

278

8:52

Comments(2)
Wed, Jun 13, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.010.000.006.01

570D072 Route 22 and Back

Wed, Jun 13, 2012 5:56 PM

Distance: 6.01 mi Time: 51:33 Avg Pace: 8:35 min/mi Elevation Gain: 196 ft

A Progressive Run for 6 miles with goal being each mile ten seconds faster than the previous.

Put them together in 9:02, 8:47, 8:38, 8:32, 8:20, 8:11.

End result: 6.01 miles done at 8:35/mile.  Thus MP miles.

Good workout.

 

 

Split

Time

Moving Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:02

8:59

1

34

104

9:02

2

0:08:47

8:47

1

43

56

8:47

3

0:08:38

8:37

1

37

27

8:38

4

0:08:32

8:33

1

9

16

8:32

5

0:08:20

8:20

1

73

69

8:21

6

0:08:11

8:11

1

0

3

8:11

7

:03.1

:02

0.01

0

0

7:46

 Summary

0:51:33

51:29.0

6.01

196

275

8:35

Add Comment
Thu, Jun 14, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.660.000.000.005.66

http://connect.garmin.com/activity/189043921

I am still not smoking.  Day 5!  Stephen called me today and we discussed smoking one Saturday after the run.  Coffee and a smoke.  Perfect.  Let’s have one and then get the bet going again.  Well I raised the topic.  He is having a hard time at it also.  Hey Saturday is a long way off.  I may change my mind.

571D073 Rochford

Thu, Jun 14, 2012 5:46 PM

Distance: 5.66 mi Time: 51:23 Avg Pace: 9:05 min/mi Elevation Gain: 271 ft

Easy run is 9:04-9:34/mile pace.  Off to a slow start for the first split at 9:46/mile.  By the end of the run got the 5.66 miles to 9:05/mile pace.  It was a decent run.  Did not feel like running harder tonight.  I did a couple progressive runs already this week.  I may incorporate a tempo run into the Long run Saturday.  Planning Cruise Interval Miles or 400, 800 or 1200 meter repeats with 400  rest on Tuesdays for 5K total distance for workbout portions.  At several points this week did some pick-ups during the runs.  Formal 10x100s not done. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:46

1

66

96

9:46

2

0:08:58

1

13

9

8:58

3

0:09:03

1

40

21

9:03

4

0:09:00

1

41

62

9:00

5

0:08:49

1

31

63

8:50

6

0:05:47

0.66

81

25

8:46

 Summary

0:51:23

5.66

271

278

9:05

Comments(2)
Sat, Jun 16, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.590.004.000.006.59

http://connect.garmin.com/activity/189854061

572D074 Whitney to New Haven Stephen

Sat, Jun 16, 2012 9:52 AM

Distance: 5.52 mi Time: 46:29 Avg Pace: 8:26 min/mi Elevation Gain: 572 ft

 

Split

Time

Moving Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:37

8:37

1

56

8

8:37

2

0:08:09

8:08

1

158

161

8:09

3

0:09:13

8:15

1

260

291

9:13

4

0:07:58

7:58

1

80

73

7:58

5

0:08:01

8:01

1

18

0

8:01

6

0:04:30

4:30

0.52

0

41

8:44

 Summary

0:46:29

45:29.0

5.52

572

574

8:26

 

 

http://connect.garmin.com/activity/189854044

573D075

Sat, Jun 16, 2012 1:39 PM

Distance: 1.07 mi Time: 8:37 Avg Pace: 8:03 min/mi Elevation Gain: 8 ft

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:03

1

8

8

8:03

2

:34.2

0.07

0

0

7:57

 Summary

0:08:37

1.07

8

8

8:03

Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.7812.025.030.0032.83
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