433C107
Wednesday (8/24/11)
http://connect.garmin.com/activity/109810696
Goal: A fast first mile and 8:30s
for remainder.
I ran hard for the first six miles. The first lap was done at 8:09 pace. Lap 3 at 8:31 pace and lap 5 at 8:40 pace. Remaining
laps in the 9:00s.
Route: Saint Barnabas Out and Back at 7:06pm.
Ran 7.71 miles in 1:09:13
at 8:59 pace for 145 bpm AHR and at
83% MHR and thus midpoint MP run (79-88% MHR).
A good run. Got out
of General Aerobic HR intensity territory.
Into MP HR intensity territory.
After commenting on Allie’s 5K race, it got me thinking
about my Best Race Result and what that predicts for various distances. I have re-committed myself to improving my
results for various distances.
BEST EVENT
09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace)
PR: Mile 7:24
BEST EVENT
PREDICTS: Mile: at 6:39
Take off 0:45
PR: 12/13/09: 25th Annual Christopher Martins 5K at
24:31 (7:53 pace).
BEST EVENT
PREDICTS: 5K at 23:04 (7:25 pace).
Take off 1:27 (28 seconds per mile)
PR: 11/21/10: Turkey Trot (Wallingford) 5 Miles at 39:42 (7:56 pace).
BEST EVENT
PREDICTS: 5 Miles at 38:13 (7:38 pace)
Take off 1:29 (18 seconds per mile)
PR: 09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace).
PR: 09/27/09: Niantic Bay Half Marathon 1:46:54 (8:09
pace).
BEST EVENT
PREDICTS: Half Marathon at 1:46:35 (8:09 pace)
PR: 05/01/11: Providence Marathon 03:54:20 (8:57
pace).
BEST EVENT
PREDICTS: Marathon at 3:44:47 (8:35 pace)
Take off 9:33 (22 seconds per mile)
McMillan Training Paces:
(Adjust Pace as necessary to
reflect appropriate HR intensity.)
SPEED Mile: 7:22 to 7:40
STAMINA
Tempo Runs: 7:48 to 8:09
Steady State Runs: 8:09 to 8:23
ENDURANCE
Easy: 9:05 to 9:35
Long: 9:05 to 10:05
Recovery Jogs: 10:05 to 10:35
434C108
Saturday 8/27/11
http://connect.garmin.com/activity/109810668
Goal: 8:30s for
the run.
A good first mile at 7:39
pace. I was working on increasing
turnover and thought it was 8:30
pace. I noticed I was at 7:45 pace a half mile in. At that point, I decided to simply do mile
repeats.
The odd miles were fast and the even miles slow/rest.
Another good run.
The Saint Barnabas Out and Back route for 7.81 miles in
1:10:35 at 9:02 avg. pace for 144 bpm AHR and 83% MHR (MP 79-88% MHR).
Another Mindpoint MP HR intensity run.
Hurricane Irene ETA in CT is
tomorrow at 2am.
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