PREFONTAINE

449C123

http://connect.garmin.com/activity/120233523

First Off: Apologies for all the typing of late.  I am attempting to arrive at what paces I should run particular types of runs at.  This requires typing information related to various types of runs, what they are, how they should be run, how I run them, etc. 

Today’s Run: Scheduled : 12 (4 @ 9:00 and 8 @ 8:35)

Did: At 8:19am 10.01 miles done at 8:50/mi in 1:28:28 with AHR being 142 bpm at 82% MHR (GA 9:05 -9:35/mi at 70-81% MHR and MP 8:35/mi at 79-88% MHR). 

The First Four Miles : done at 9:07/mi with AHR being 132 bpm (76% MHR).  Thus General Aerobic (Easy) miles from Pace perspective and Recovery miles from HR intensity standpoint.

The Second Four Miles: Going for Marathon Pace (8:35/mi) miles.  I did the second four miles at avg of 8:27/mi with AHR being 151 (87% MHR).  These miles done at 8 seconds faster than MP.  I remained within MP HR intensity range (79-88% MHR).

Conclusion: It is safe to say that MP is 8:35.  Mind you, I am not saying that I can run the Marathon @ 8:35/mi.  But with proper training, I should be able to do that.  I will periodically do Longs with the later portions of the Long run at Marathon Pace.  Or sandwich them between a warm-up and cool-down like today.  But it is best to do them at the end of the Long Run versus being sandwiched (McMillan).  Technically…a true MP run should be at 6-10 miles plus for the Marathon Pace portion…I will work for that.  Considering for week three (today ends week one), on Sunday, doing the last 6 @ 8:35/mi.  I do not think I can jump to doing the last ten miles at MP (which is what I have scheduled). 

The Final Two Miles: Done at 9:05/mi.

Current Goals for the first two weeks (just completed week one): Doing my runs as scheduled…not missing any.  Doing the correct types of runs at correct intensities.  Identifying what my current paces should be for the various types of runs.  Identifying what my current VDOT score is. 

The Below VDOT score and paces for the various types of runs are based on 8:09/mi Half Marathon at 1:46:54 which is my PR.  Admittedly I ran that PR Half Marathon two years ago.  But I am not ready to give up my 42 VDOT Score. 

So I will analyze my runs!  Do the below paces still apply?  I believe they do. 

I had good showings for the Colchester Half Marathon in February (PR course at 8:37/mi with 766 feet elev gain), Savin Rock Half Marathon in March (8:40/mi, 500 feet elev gain), and even the Danbury Half Marathon in April (8:30mi, 500 feet elev gain), May saw a PR for the Marathon with 8:56/mi pace.

The performances were that were not exceptional were June through Sept.  Niantic Bay for example was 8:59/mi pace with 366 feet of elevation…22 seconds off per mile from Colchester and less elevation than Colchester by 400 feet……….but not too far off.  Anyone see where I am going with this…I am determined to retain my VDOT of 42 (or at least work toward quickly getting that back).  But I cannot say that it is 42 with certainty.  I must prove it!  And thus I have been looking closely at my runs during the past week and plan to do the same during Week 2. 

VDOT is 42

Recovery is 10:05-10:35/mi at <76% MHR.

General Aerobic (Easy) is 9:05-9:35/mi at 70-81% MHR.

Long is 9:05-10:05/mi at 74-84% MHR.

Marathon Pace is 8:35/mi at 79-88% MHR.

Tempo Pace (Lactate Threshold) is 7:48-8:09/mi at 82-91% MHR.

VO2M is 7:25/mi at 93-95% MHR.

Cruise Intervals is 7:38-7:48/mi.

Steady State Runs at 8:09-8:23/mi.

At this point, looking at the past week of runs, I have confirmed that Recovery, General Aerobic, Long and Marathon Pace runs with the paces and HR intensities identified above are in fact accurate.  These runs should be done at the above paces.

Next Tuesday I will work on clarifying Tempo Pace.  Instead of doing 8 @ 8:45 (3x1600 at 8:20/mile as scheduled, I am planning a Tempo (Lactate Threshold) run for 8 (4 at Lactate Threshold pace of 7:48-8:09). 

The 2 mile warm-up can be done at General Aerobic (Easy) pace (McMillan).  I had a question Tuesday related to Warm-Up paces prior to doing the 3x1600s.  I had warmed up with two 8:31 miles (4 seconds faster than MP) and thought that may have been too fast.  The 3x1600s will be done faster with an Easy Warm-Up.  

Regarding the 3x1600s at 8:20/mile scheduled for Tuesdays this should be amended.  I should attempt the 8 @ 9:05-9:35 (3x1600 at 7:38-7:48/mi which is Cruise Interval pace identified above).

Next Thursday calls for 8 @ 8:45 (10x100 at 6:39).  Change 8:45 to 9:05-9:35 pace…General Aerobic.  Or do a harder workout next Thursday and do Saturday 5 @ 10:05-10:35/mi (recovery) with 10x100 at 6:39/mi.  Not sure yet.  But Sunday is Long and not MP Long so the 10x100s should not compromise the Long run the following day.

If you read this far, I warned you…I am figuring this out as I go.  So again, forgive the excess typing.

	Type of Run	Mile Pace	Race Pace	MHR %	Notes
Speed	Strides	6:00-6:39	Mile	?	Teach Legs to turnover quickly. 50-200m.  Run fast 15-25 seconds.  Jog easily 30-90 seconds.  30-90 seconds recovery.  Longer recovery allows you to put more effort into each stride which helps to develop speed.  Pace is 800m-1 mile race pace (mile 6:39). Done at the end of a General Aerobic or Recovery run.  Will improve finishing kick.  (Glover: Short Intervals for Speed and Power)
Stam	VO2M	7:25	5K	93-95% MHR	Repeats at 5K Pace.  6x800s or 3x1600s.  Done in 600-1600m at 5K race pace.
Stam	Cruise Inter	7:38-7:48	8K-12K	?	Cruise Intervals.  3-8 minutes.  Recovery Jogs are 0:30-2:00. (Glover pg. 93: Run lnger interval distances to prepare for longer races and shorter ones for shorter races.  Miles for Marathon.  Long Intervals: Strength, Endurance, Stamina for holding race pace.  1600s develop the ability to hold a strong pace over a significant distance.
Stam	Tempo (LT)	7:48-8:09	12K-HM	82-91% MHR	To increase stamina.  Will improve your running tempo.  15-30 minutes long.  85-90% max HR (McMillan).  Require a warm-up.  Slightly more intense than steady state runs.  (Steve Douglas: 20-30 minutes.  Short tempo runs.  #96: Purpose of Tempo Runs is to learn to focus during the miles to stay on Pace)
Stam	Steady State	8:09-8:23	HM-30K	83-87% MHR (McM)	25 minutes to 1:15.  HR 83-87% (McMillan).  Require a Warm-up.  Begin with a 10-20 minute run at an Easy Pace.
Endur	MP	8:35	MP	79-88% MHR	MP Runs.  Fast Finish Long Runs.  (MARATHON PREDICTOR per McMillan) Every 2-3 weeks.  If you can build to doing 13-15 miles at your marathon goal pace without excess effort, then you can be very confident that you will reach your marathon goal time.  (Steven Douglas: Long runs with most miles at MP.  Long Tempo runs.  40-80 minutes or 6-10 miles @ 8:35/mi.  (Scott Douglas, McMillan, Pete Pfitzinger: Improve your Fatigue resistance.  Done at the end of Long Runs or sandwiched between a warm-up and cool-down. Practicing your goal race pace and most effective when done at the end of a long run.  Gets you used to running your goal pace when tired.
Endur	GA (Easy)	9:05-9:35	MP + 0:30-1:00	70-81% MHR	Easy runs.  MP + 0:30-1:00.  15 minutes to 90 minutes.  Majority of your training are Easy Runs.  Don't run them too fast.  HR 75% max per McMillan and can reach 80-85% maximum near end of run.
Endur	Long	9:05-10:05	MP + 0:30-1:30	74-84% MHR	Time on your feet.  Improves endurance.  1.5 hours to 3.5 hours.  HR around 70% maximum.  Pfitz has long identifed as 10-20% slower than MP which is 9:26-10:17.  Mcmillan says 17% slower than MP first half and 6% sloweer than MP second half.  McMillan is more accurate.  Design courses to simulate the Marathon you are training for.
Endur	Recovery	10:05-10:35	MP + 1:30-2:00	<76% MHR	A slow jog.  A relaxed pace.  HR below 65% (McMillan).  15-45 minutes.  You must run this slow if you want to improve.  Use the day after a hard workout.
					MARATHON PREDICTOR: Long distance Race.  Double your Half Marathon time and add seven minutes.  1:45 Half Marathon = 3:37 Marathon.
					MARATHON PREDICTOR: Yasso 800s.  Time in minutes and seconds for 10x800 with equal recovery equals the hours and minutes of your marathon time.  10x800 in 3:45 with 3:45 recovery equals 3:45 Marathon.  Run 3:30 for the 800s and you can run 3:30 for the Marathon

http://connect.garmin.com/activity/120839617

450C124

Scheduled: 8 (4 Lactate Threshold).

Did: 7.02 miles at 5:35am at 8:36/mi in 1:00:30 at 143 bpm which is 82% MHR.  At the midpoint for Marathon Pace (79-88% MHR) from HR perspective. 

I did a 2 mile warm up and a one mile cool down at 9:06/mi.

Mile 3-6, the four mile tempo portion, called for 7:48-8:09/mi at 82-91% MHR.

Mile 3-6 done at 8:15/mi for 86% MHR. So I was off reaching 8:09/mi. pace by six seconds.  More importantly, the HR intensity was the midpoint for Lactate Threshold. 

This indicates that in fact 7:48-8:09/mi is accurate Tempo Pace.

Also of note is that Tempo Runs are “slightly more intense than steady state runs.” 

Steady State runs are 8:09-8:23/mi. and I ran the four LT miles at 8:15/mi.  Thus really a Steady State Run was done (slightly less intense than a Tempo Run). 

Plan: Do another Tempo Run two Tuesdays from today.  Get the pace to 7:48-8:09/mi.  Next Tuesday calls for Cruise Intervals.  I am figuring Cruise Intervals or Tempo Runs on Tuesdays. 

Some tentative goals:

Recent activity: 3x1600s done at 8:00/mi.  10x100s done at 6:39/mi for 7 of ten repeats.  Long Marathon Pace run done for ten miles with x4 MP miles (mile 5-8) at 8:27/mi.

Goals: Get the 3x1600s done at 7:38-7:48/mi.  Get the 10x100s at 6:39/mi for all ten repeats.  Get the Long Marathon Pace run done with x6 MP miles at 8:35/mi. for the tail end of the long run - not sandwiched between a warm-up and cool-down.

http://connect.garmin.com/activity/121334794

451C125

6.5 miles done at 9:37/mi in 1:02:32 at 131 bpm for 75% MHR. 

2.5 Easy miles and 4 Recovery miles.  Had six miles scheduled.  The Canal Trail Out and Back Route with Bryan at 5:47pm. 

http://connect.garmin.com/activity/121334786

452C126

Decided to do 8 (3x1600 at 7:38-7:48/mi with 2:00 Rest).  I changed Rest for the 1600s from 3:00 to 2:00.  Done at 11:51am.  7.01 miles at 8:52/mile in 1:02:12 at 146 bpm for 84% MHR. 

Active is 56:12 for 6.44 miles

Rest is 6:00 for 0.57 miles

Intervals are 3x1600 with 2:00 Rest

A 2.02 mile warm up at 8:55/mile in 18:01 at 131 bpm. 

The 1600s were at 7:58 (153 bpm), 7:50 (156 bpm) and 8:37 (156 bpm)

The 2:00 Rest periods were at 0.19 miles for 10:40, 10:16 and 10:32/mile.

A 1.42 mile cool down at 9:42/mile in 13:45.

The first two 1600s were very close to my goal of 7:38-7:48 (off by ten seconds and two seconds respectively).  The three 1600s were done at 89% MHR.

The third 1600: Why the 8:37 split?  I changed the strategy a bit and the result was not what was hoped for.  I felt like the first two 1600s were fast for the first half…at 7:47/mile and then deterioration for the next half mile getting overall pace to 7:58 and 7:50 from 7:47.  I thought for the third repeat…go slow up front and faster at tail end…not good strategy.  I was at 8:33 for the half and wound up closing out the 1600 at 8:37 overall. 

Observation: Get a feel for what a 7:45 mile feels like at even pace throughout the entire mile distance.  Attempt to keep the pace even rather than fast, slow down or slow and speed up…just consistently run the mile at 7:45 pace.  If need be, go with 7:48s and work down to 7:45s, 7:40s and 7:38s.  KEY is running the pace as evenly as possible throughout the mile.

453C127

http://connect.garmin.com/activity/121877958

Run for The Penguins 5K, Mystic, CT with Christian

9:13am for 3.11 miles done at 10:13/mile in 31:45

My son Christian and I ran our first race together.  It was his first race.  The race was through a field, then a trail, over a bridge into the woods, back onto the street and back through the woods, bridge, trail and field.  Going over the bridge the first time, as we were in the middle of the pack to start, was slow.  It became a walk for about two minutes as we needed to cross the bridge 1-2 at a time.  This was fine.  It is not meant to be a PR race.  It is meant to be a run with Christian.  As far as I know, he never ran the 5K distance.  He did an amazing job. 

454C128

http://connect.garmin.com/activity/121877954

4:17pm for 4.01 miles at 9:52/mile in 39:35 at 134 bpm (77% MHR).  It was a recovery run with 10x100s with 1:00 rest following. 

Active: 3.13 miles in 29:35

Rest 0.88 miles in 10:00

The warm-up was 2.01 miles @ 10:09/mile for 124 bpm in 20:27.

I did the first 0.60 miles of this warm-up with my son Brandon.

The Cool down was 0.49 miles at 10:39/mile at 139 bpm in 5:14. 

All 10x100s done at better than my goal of 6:39/mile!!!  How much better by seconds?  By 50, 10, 25, 1, 32, 21, 17, 37, 26, and 10 seconds respectively.  The splits are below.

Of note: the tenth rest period following the 100 meters has Max HR as 179!  I have been considering my Max HR to be 174.  Now I wonder what it really may be!  I may run a test sometime to determine that.