PREFONTAINE

427C101

Sunday (8/7/11)

http://connect.garmin.com/activity/108085149

I took a walk break at 3.11, 6.22 and at 8 miles.  I ran ten of the 15 scheduled miles.  Not exactly Long – but it is something.  About 85 degrees.

Saint Barnabas Start at 12:18pm.  Ran 10.11 at 9:59 average pace in 1:40:58 at 144 bpm AHR for 83% MHR (Long Run 74-84%)

Week 8 Summary: Did 30.05 miles for the week. 

Week 9: Monday 8/8/11 – Sunday 8/14/11

No Runs.  How did I get away with this???  Utter madness. 

Week 9 Summary: Did not run.  Hmmmmm.

428C102 (Cape Cod)

Monday (8/15/11)

http://connect.garmin.com/activity/108085135

Cape Cod Blue Water – Tidewater – DD.  Arrived at Cape Cod Saturday and this was the first run after a week off!

6:22am for 7.43 miles at 9:18 pace in 1:09:04 at 136 bpm AHR for 78% MHR (GA 70-81%)

429C103 (Cape Cod)

Tuesday (8/16/11)

http://connect.garmin.com/activity/108085121

Cape Cod Blue Water – Tidewater – DD.  24 seconds faster per mile than yesterday (same route) and yet HR intensity remains same.  A decent pace for the HR intensity.

6:25am for 7.48 miles at 8:54 pace in 1:06:38 at 137 bpm AHR for 79% MHR (GA 70-81% MHR)

430C104 (Cape Cod)

Wednesday (8/17/11)

http://connect.garmin.com/activity/108085108

Cape Cod Blue Water – Tidewater – DD.  Took it easy today.  81 degrees.  Did not run in the morning – and temp is up.  9:35 pace slowest this week and yet the HR intensity is the highest…and thus more effort to run and likely due to the temp. 

12:43pm for 7.58 miles at 9:35 pace per mile in 1:12:40 at 141 bpm AHR for 81% MHR (GA 70-81% MHR)

431C105 (Cape Cod)

Friday (8/19/11)

http://connect.garmin.com/activities

Cape Cod Blue Water Beach Run.  My first Beach Run (ever).  Mile 2-7 at 9:51 to 11:20 pace…heck of a spread.  But the HR amazingly is 132-135 for those splits. 

5:23am for 6.40 miles at 10:45 average pace in 1:08:51 at 131 bpm AHR for 75% MHR and thus Recovery run (<76%).

432C106

Sunday (8/21/11)

http://connect.garmin.com/activity/108351613

A MP Run at the MP Midpoint HR intensity range.  Did not run Long today.

Saint Barnabas Out (via Broadway) and Back (via Route 22) for 7.79 miles at 9:39 pace per mile in 1:15:07 at 145 bpm AHR for 83% MHR (MP 79-88%).

Week10 Summary:

I ran 36.68 miles this week. 

28.89 of those miles done in Cape Cod. 

The past seven days sees runs on five days – this is good. 

Four weeks this year sees miles being >36.68. 

I am keeping up with early morning runs…and I believe it is best to run in the morning.  But it is hard getting up to do the runs at times although getting easier. 

The Cape Cod Bluewater – Tidewater – DD route done three times this week gets me out of running six milers and into running about 8 milers. 

Going forward, should run 75 minute runs in the mornings. 

A good week of running!

See 8/27/11 entry.

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: 25^th 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.