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MADD 5K Stratford

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

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
2.003.112.003.1410.25
Tue, Aug 13, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.000.004.00

http://connect.garmin.com/activity/358487633

808E123 RHHS Track

Tue, Aug 13, 2013 12:26 PM 

Distance:

4.00 mi

Time:

32:23

Avg Pace:

8:05 min/mi

Elevation Gain:

47 ft

Calories:

534 C

I was going for

a mile warm-up +

a 2 mile run at tempo pace (7:41/mile; which is 40 minute race pace) +

a mile cool-down.

Got the warm-up mile done at 8:43/mile. 

Did the two mile workbout tempo portion at 7:36/mile!! 

The two miles came easily enough.  I paced myself wisely. 

The cool-down was an 8:24/mile.

There is no doubt in my mind – I am recognizing what holding faster paces feels like across longer distances by doing the 800s, 1000s, and 1600s. 

A workout that I recently came across I am wanting to try:

2-3 x 2 miles at 7:41/mile with 3 minutes Recovery!  Throw away the 1600s!

Time constraints today – otherwise I would have done that workout.

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:43

1

0

0

8:43

2

0:07:37

1

0

0

7:37

3

0:07:36

1

0

0

7:36

4

0:08:24

1

47

54

8:24

5

:02.9

0

0

0

11:51

 Summary

0:32:23

4

47

54

8:05

Add Comment
Wed, Aug 14, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.110.000.003.11

http://connect.garmin.com/activity/359053412

809E124 RH

Wed, Aug 14, 2013 12:22 PM 

Distance:

3.11 mi

Time:

26:53

Avg Pace:

8:38 min/mi

Elevation Gain:

141 ft

Calories:

432 C

Went to the RHHS Track but it was closed for repairs.  So did one lap and then ran the streets getting 3.11 miles done at 8:38/mile pace.  The third mile was done at 8:17/mile pace.


Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:43

1

84

61

8:43

2

0:08:59

1

40

42

9:00

3

0:08:17

1

17

45

8:17

4

:53.3

0.11

0

0

7:53

 Summary

0:26:53

3.11

141

149

8:38

Add Comment
Sat, Aug 17, 2013
Race: MADD 5K Stratford (3.11 Miles) 00:23:30, Place overall: 58, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.143.14

http://connect.garmin.com/activity/360324433

810E125 MADD 5K

Sat, Aug 17, 2013 9:05 AM

Distance:

3.14 mi

Time:

23:31

Avg Pace:

7:29 min/mi

Elevation Gain:

350 ft

Calories:

438 C

PERSONAL RECORD FOR 5K DISTANCE 

I ran 3.14 miles in 23:31 @ 7:29/mile AP.

Splits: 7:28/mile, 7:27/mile, 7:34/mile, 7:25/mile for 0.14 miles. These are very consistent splits at 7:25-7:34 with a 9 second range! 

Official Race Report will read 3.11 miles in 23:30 @ 7:35/mile pace.

This is a Personal Record by 28 SECONDS for the 5K distance (as previous best time was 23:58 for the distance).

July and August does not see a lot of miles being done – but rather speedwork has been the focus.  Given the speedwork, I figured I was ready to set a Personal Record for the 5K distance. 

It is time to alter the training at this point and focus on the longer distance type training.  Mile and Two Mile repeats are in order at tempo pace (40 minute race pace) in preparation for the New Haven Road Race 20K and Gulf Beach Half Marathon scheduled for September. 

I’ll upload specific race information once the results are published.

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:07:28

1

73

70

7:28

2

0:07:27

1

130

118

7:27

3

0:07:34

1

148

161

7:34

4

0:01:02

0.14

0

0

7:25

 Summary

0:23:31

3.14

350

349

7:29

MADD Dash 5k 5k Run

 

 

 

 

 

 

 

Overall Finish List

 

 

 

 

 

 

 

August 17, 2013

 

 

 

 

 

 

 

Results By FastFinishes.net

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
Place
 
Name
 
City
 
Bib No
 
Age
 
Age Group Place
 
Chip Time
 
Total
  Pace
 
1
 
Tim
  Milenkevich
 
Ansonia  CT
 
327
 
31
 
    1 Top Fin
 
15:46.9
 
5:05/M

 

2
 
Adam
  Mulia
 
San
  Jose  CR
 
154
 
37
 
    1 M 30-39
 
17:37.6
 
5:41/M

 

3
 
Jayce
  Curcio
 
Derby  CT
 
254
 
13
 
    1 M 10-13
 
20:44.8
 
6:41/M

 

4
 
Scott
  Carvey
 
New Milford  CT
 
288
 
60
 
    1 M 60-69
 
20:57.1
 
6:45/M

 

13
 
Jeffrey
  Silverman
 
Weston  CT
 
257
 
51
 
    1 M 50-59
 
21:15.6
 
6:51/M

 

53
 
Jack
  Sirotnik
 
Milford  CT
 
213
 
59
 
    2 M 50-59
 
23:13.6
 
7:29/M

 

54
 
Del
  Toreno
 
Trumbull  CT
 
306
 
51
 
    3 M 50-59
 
23:14.3
 
7:30/M

 

55
 
Bryan
  Sissick
 
Milford  CT
 
214
 
41
 
    9 M 40-49
 
23:15.1
 
7:30/M

 

56
 
Matthew
  Zancewicz
 
Milford  CT
 
242
 
14
 
    8 M 14-18
 
23:17.8
 
7:31/M

 

57
 
Matti
  Rinta-Tuuri
 
Fairfield  CT
 
276
 
60
 
    4 M 60-69
 
23:28.6
 
7:34/M

 

58
 
Patrick
  Kearney
 
Hamden  CT
 
337
 
50
 
    4 M 50-59
 
23:30.8
 
7:35/M
 

 

  
  
 
 
337

  		
  
  
Edward
  Regner

  		
  
  
Torrington  CT

  		
  
  
187

  		
  
  
85

  		
  
  
    3 M 80-99

  		
  
  
49:55.3

  		
  
  
16:06/M

  		
 

 

  
  
 
338

  		
  
  
Gary
  Higgs

  		
  
  
Stratford  CT

  		
  
  
295

  		
  
  
61

  		
  
  
   15 M 60-69

  		
  
  
49:57.6

  		
  
  
16:07/M

  		
 

 

  
  
 
339

  		
  
  
Michael
  Dubon

  		
  
  
Stamford  CT

  		
  
  
65

  		
  
  
10

  		
  
  
   14 M 10-13

  		
  
  
51:27.1

  		
  
  
16:36/M

  		
 

 

  
  
 
340

  		
  
  
J. Ann
  Lee

  		
  
  
Stamford  CT

  		
  
  
129

  		
  
  
75

  		
  
  
    2 F 70-79

  		
  
  
51:27.8

  		
  
  
16:36/M

  		
 

 

  
  
 
341

  		
  
  
Eugene
  Bush

  		
  
  
Norwalk  CT

  		
  
  
37

  		
  
  
52

  		
  
  
   29 M 50-59

  		
  
  
1:00:15.8

  		
  
  
19:26/M

  		
 

 

  
  
 
DQ

  		
  
  
Mara
  Lieberman

  		
  
  
Hamden  CT

  		
  
  
133

  		
  
  
20

  		
  
  
   DQ F 19-29

  		
  
  
---

  		
  
  
9:27/M

  		
 

 

  
  
 
DQ

  		
  
  
Zachary
  Frew

  		
  
  
Oxford  CT

  		
  
  
77

  		
  
  
16

  		
  
  
   DQ M 14-18

  		
  
  
---

  		
  
  
9:39/M

  		
 

 

  
  
 
DQ

  		
  
  
Connor
  Shannahan

  		
  
  
Enfield  CT

  		
  
  
204

  		
  
  
15

  		
  
  
   DQ M 14-18

  		
  
  
---

  		
  
  
9:49/M

  		
 

 

  
  
 
DQ

  		
  
  
Zofia
  Wieciorkowska

  		
  
  
Stratford  CT

  		
  
  
314

  		
  
  
50

  		
  
  
   DQ F 50-59

  		
  
  
---

  		
  
  
9:59/M

  		
 

 

  
  
 
DQ

  		
  
  
Paul
  Landolfi

  		
  
  
Ansonic  CT

  		
  
  
285

  		
  
  
36

  		
  
  
   DQ M 30-39

  		
  
  
---

  		
  
  
11:30/M

  		
 


 
 

Comments(6)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.112.003.1410.25
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