PREFONTAINE

http://connect.garmin.com/activity/215161929

627D129 Doug Shelton

Sun, Aug 26, 2012 6:35 AM

Distance: 9.85 mi Time: 2:02:25 Avg Pace: 12:26 min/mi Elevation Gain: 1,065 ft Calories: 1,247 C

DOUG: 10K race in 1:01:36 @ 9:55/mile predicts the following per McMillan calculator:

5K race @ 9:33/mile.  10K race in 1:01:36 @ 9:55/mile.  10 Mile race @ 10:18/mile.

Half Marathon in: 2:17:20 @ 10:29/mile

Optimum Training Paces are:

Recovery Jogs: 11:45 to 12:38

Long Runs: 10:51 to 12:03

Easy Runs: 10:48 to 11:38

Tempo Runs: 9:43 to 10:03

Doug: Consider 3 runs this week.  The below is an example.  You would get 2-3 hard but manageable workouts in there and you would put in about 22 miles for the week.  The following week you could increase the mileage by 4-5 miles simply by adding one additional day of running.  You don’t want to push the mileage up too quickly. 

Run number 1: Run 6 miles at Easy Pace (11:15/mile) Total time = 1:07:30 (or do Tempo run as outlined below)

Run number 2: Run 20 minutes Easy (11:15/mile) + 20 minutes Tempo (9:53/mile) + 20 minutes Easy (11:15/mile) Total Time = 60 minutes.

Run number 3: Run 10 Miles @ Long Run Pace 11:30/mile.  Total Time = 1:55:00

Today you ran (walked some) for ten miles at 12:26/mile.  Next ten miler…try to maintain 11:30/mile throughout the ten miler.  See what that feels like.  Keep in mind, your first five miles today were all well under 11:30/mile.  Also of note, I am suggesting you run ten miles at “Long Run” pace.  Perhaps you could get it done at Easy pace of 11:15/mile.  For now, let’s just take it easy and go for the 11:30/miles.  Once that gets done, you can adjust pace and go quicker. 

It is very interesting to note that your 10K race performance predicts a half marathon being done at 10:29/mile pace – not anywhere near a mile pace in the 12s and 13s.  With proper training for the Half, you could get it done at 10:29/mile.  SO…that is why you should see what a ten miler feels like at 11:30/mile.  Does it feel like you would be able to take a minute off that pace and run 10:30/mile pace for the Half Marathon distance?  

http://connect.garmin.com/activity/216223753

628D130 Michael LL

Tue, Aug 28, 2012 6:18 PM

Distance: 1.66 mi Time: 14:50 Avg Pace: 8:55 min/mi Elevation Gain: 54 ft Calories: 222 C

I ran with Michael today.  He will be running the New Haven Road Race 5K with Christian on Labor Day (9/3/12).

http://connect.garmin.com/activity/216610437

629D131 Bryan Canal Trail

Wed, Aug 29, 2012 5:50 PM

Distance: 6.46 mi Time: 56:06 Avg Pace: 8:41 min/mi Elevation Gain: 344 ft Calories: 858 C

The first 3 miles at 8:58/mile.  The next 3 miles at 8:31/mile.  My marathon pace is 8:35/mile so these are good splits.  The run went from being “Easy pace” for the first half to “Marathon pace” for the second half.  The final 0.46 at 7:50/mile (7:25/mile 5K pace and 8:09/mile Half Marathon pace).

Thus negative split the run to a significant degree.

Put another way, as I am looking at the splits, it was a progressive run with each split about ten seconds faster than the previous split.  

Bryan was on top of his game tonight!!

Usually I run 9:00/miles on Wed.  At the half way point, Bryan about four strides ahead.  He is ahead for the entire run.  I figured I would run 8:55/miles for the entire run and keep it in line with what I did yesterday.  At the 4 mile point, I am at 8:54/mile avg.  Bryan is maybe 20-30 strides ahead.  Given that, I figure I will go faster than 8:55/mile.  I pick up the pace for mile 4-6 and allow him a four stride lead.  At mile 6, he has a four stride lead.  We finish with him having a 4 stride lead which means he ran the last 0.46 at 7:50/mile.  That is a good split given we are going into mile 7.  

I am entertaining a ten mile workout with it being a Progressive run beginning at 9:00/mile and ending at 7:30/mile and all splits being ten seconds faster than the previous with end result being 10 miles at 8:15/mile.  About Half Marathon pace (8:09/mile) but 3 miles less than the half marathon distance.  If you read this far, does that sound like a good workout?

I am looking at these numbers and I know I can run more miles than this!  40-50 miles weekly should be a reasonable goal.  Maybe build up to that over the course of a month and then stick with that range.

http://connect.garmin.com/activity/217241290

630D132 Michael LL

Fri, Aug 31, 2012 6:09 PM

Distance: 3.11 mi Time: 29:27 Avg Pace: 9:28 min/mi Elevation Gain: 319 ft Calories: 423 C

Michael (my son) is running the NHRR 5K on Monday (Labor Day).  As he had never run the 5K distance before, we ran Tuesday of this week.  Then we ran 1.66 miles at 8:55/mile.

Tonight Michael and I ran the 3.11 mile distance @ 9:28/mile pace.  I was aiming for 9:30s and we put together the miles @ 9:32, 9:29 and 9:30.  That is good pacing!  Michael has gas in the tank at the end and does the final 0.11 miles at 8:26/mile.  

He will not have a problem getting the 5K done on Monday!

Total distance: 4.12 miles.

First Run: A mile run at Notre Dame High School, West Haven @ 8:57/mile

Second Run: 5K a couple hours later done at 8:41/mile.  

I was going for 9:00/miles during the 5K.  Mile 1 at 9:00/mile and the other miles faster.

Avg pace for the run was 8:41/mile.

http://connect.garmin.com/activity/217535146

631D133 Notre Dame H.S. Track

Sat, Sep 1, 2012 10:43 AM

Distance: 1.01 mi Time: 9:03 Avg Pace: 8:57 min/mi Elevation Gain: 40 ft Calories: 134 C

http://connect.garmin.com/activity/217535131

632D134 LL

Sat, Sep 1, 2012 12:53

Distance: 3.11 mi Time: 27:00 Avg Pace: 8:41 min/mi Elevation Gain: 154 ft Calories: 410 C