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Week starting Jul 29, 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

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.910.000.000.0038.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.720.000.000.007.72

http://connect.garmin.com/activity/204898212

609D111 Trumbull H.S. Doug

Sun, Jul 29, 2012 7:05 AM

Distance: 7.72 mi Time: 1:14:10 Avg Pace: 9:37 min/mi Elevation Gain: 223 ft

Got to the track before Doug so I started running.  He joins me at about 1.5 miles and 14 minutes into the run.  Thus he runs the last 6.22 miles (10K).  He is in Lane 1 and I am in Lane 2.  Thus I figure I should add about ten seconds to each split to come up with the Lane 1 split times.

Doug : I figure 9:50, 9:52, 10:02, 10:18, 10:04, 9:25. (9:55/mile overall)

Throw out the 10:18 split and make it 10:00...I may have fallen asleep while pacing; not sure. 

Looking at this, I think Doug could reasonably conclude he would "comfortably" be able to run the 10K at 9:50/mile. He just did 10K at 9:55/mile today and it was not RACE PACE effort.  Of note, the last 3 miles may indicate he tired some because they were 10:00s...BUT, he had a sprint in him as well.  And he can sprint.

Note 1: He is able to talk throughout the run - thus not an overly hard effort for him. 

Note 2: He has gas at the end and sprints for 0.05 mile bringing the 0.72 mile split down to 9:15 - this is a dramatic decrease in overall time for a 0.72 mile split - thus he has enough gas to run very fast at the tail end of the run!

My conclusion, and I might be off, is that he could shoot for 9:40/mile during the 10K race.    And could sprint the last quarter mile bringing the overall pace down a few seconds to take maybe 15 seconds off the race time bringing overall pace for the 10K to 9:38/mile pace. 

Of high importance however......STAY ON PACE AND DON'T RUN 3k PACE OUT OF THE GATE.  It is a 10K race. 

 

Oh and of note, I did not make my 45 miles for the week...Met the 25 mile quota for Monday through Friday...Did not get in 20 miles over the weekend.  Week total 35.28.  There is a plan in place to prevent this from happening again.  

So, we try again.  Week 8 Goal: Get the 45 in...maybe just a few more for good measure...but do the 45 for sure!!!

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:11

1

102

26

9:11

2

0:09:06

1

20

3

9:06

3

0:09:40

1

20

20

9:40

4

0:09:42

1

13

16

9:42

5

0:09:52

1

20

13

9:52

6

0:10:08

1

20

26

10:08

7

0:09:54

1

23

26

9:54

8

0:06:38

0.72

0

--

9:15

 Summary

1:14:10

7.72

223

138

9:37

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.010.000.000.006.01

http://connect.garmin.com/activity/204898202

610D112 Tpke.Davis.Whitney.Back

Mon, Jul 30, 2012 5:36 PM

Distance: 6.01 mi Time: 56:11 Avg Pace: 9:21 min/mi Elevation Gain: 348 ft

Off to a good start again...let's see where this goes.

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:45

1

52

39

9:45

2

0:09:26

1

36

75

9:26

3

0:09:19

1

49

85

9:19

4

0:09:05

1

39

23

9:05

5

0:09:46

1

108

85

9:46

6

0:08:47

1

59

59

8:47

7

:02.2

0.01

--

0

7:13

 Summary

0:56:11

6.01

348

384

9:21

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

Ran a double today. 

I ran 3.11 miles @ 9:00/mile in the am @ 6:20am in 28:00

I ran 6.34 miles @ 8:54/mile in the pm @ 5:53pm in 56:26

Total miles run today are 9.45 miles.

http://connect.garmin.com/activity/205238614

611 D113 LL

Tue, Jul 31, 2012 6:20 AM

Distance: 3.11 mi Time: 28:00 Avg Pace: 9:00 min/mi Elevation Gain: 105 ft

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:33

1

33

46

9:33

2

0:08:48

1

26

33

8:49

3

0:08:44

1

46

33

8:44

4

:55.0

0.11

--

20

8:15

 Summary

0:28:00

3.11

105

135

9:00

http://connect.garmin.com/activity/205238610

612D114 Stonehenge

Tue, Jul 31, 2012 5:53 PM

Distance: 6.34 mi Time: 56:26 Avg Pace: 8:54 min/mi Elevation Gain: 282 ft

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:26

1

89

20

9:26

2

0:08:56

1

33

26

8:57

3

0:08:50

1

23

52

8:51

4

0:08:53

1

26

13

8:53

5

0:08:41

1

59

26

8:42

6

0:08:49

1

33

39

8:49

7

0:02:49

0.34

10

20

8:22

 Summary

0:56:26

6.34

282

197

8:54

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.490.000.000.006.49

http://connect.garmin.com/activity/205740394

613D115 Canal Trail Bryan

Wed, Aug 1, 2012 5:54 PM

Distance: 6.49 mi Time: 57:27 Avg Pace: 8:51 min/mi Elevation Gain: 354 ft

 

At mile 4.57 it is pouring rain.  Huge puddles.  Mile 1-4 sees consistent 9:00s but the remaining miles are faster due to the rain.  Am drenched by the end of the run. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:57

1

75

10

8:57

2

0:09:05

1

26

62

9:05

3

0:08:57

1

105

46

8:57

4

0:09:00

1

66

36

9:00

5

0:08:47

1

30

72

8:47

6

0:08:34

1

52

49

8:34

7

0:04:07

0.49

--

33

8:24

 Summary

0:57:27

6.49

354

325

8:51

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.130.000.000.006.13

http://connect.garmin.com/activity/205740387

614D116 Tpke.Skiff.Whitney.Back

Thu, Aug 2, 2012 7:44 AM

Distance: 6.13 mi Time: 1:01:47 Avg Pace: 10:05 min/mi Elevation Gain: 308 ft


Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:10:35

1

39

20

10:35

2

0:10:00

1

62

121

10:00

3

0:09:44

1

23

26

9:44

4

0:10:06

1

43

52

10:06

5

0:09:53

1

62

39

9:53

6

0:10:22

1

72

46

10:23

7

0:01:07

0.13

--

10

8:41

 Summary

1:01:47

6.13

308

322

10:05

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

http://connect.garmin.com/activity/209376049

615D117 LL

Fri, Aug 3, 2012 6:02 AM

Distance: 3.11 mi Time: 27:51 Avg Pace: 8:58 min/mi Elevation Gain: 452 ft

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.910.000.000.0038.91
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