PREFONTAINE

http://connect.garmin.com/activity/131397567

481C155

10.01 Easy miles done at 1:06 pm in 1:39:52 at 9:59/mile (newly revised Easy goal pace).

State Street Route.

“Running Rewards” score is 94.  I decided to run at Easy pace of 9:59/mile which is correct intensity for VDOT 41. 

I had recently changed my Easy pace from 9:00 to 9:30.  But even 9:30 is too fast as that is Easy Pace for VDOT 43.66. 

My initial resistance to changing the VDOT from 9:00 to 9:30 and then to 9:59 pace: it seems too slow.

My thinking now: It is not too slow.  Just train at VDOT 41 values across the board.  Daniels knows what he is talking about.  His other training intensities are accurate.  Easy runs are not meant to be “Quality” workouts.  Besides, you will get to 9:30/mile pace for Easy runs soon enough as your VDOT increases.

http://connect.garmin.com/activity/132404291

482C156

6.03 Easy Miles in 1:01:24 at 10:11/mile

Hamden HS Track with Bryan at5:55pm.

http://connect.garmin.com/activity/132404262

483C157

7 Easy miles in 1:03:27 at 9:04/mile at 9:09am.  State Street and H Tpke.

Ran with Stephen today.  He began running about three months ago.  He had said his pace was about 8-9 minute mile so I was planning a progressive run to start at 9:00/mile and decrease by ten seconds ending the 7 miler at 8:00/mile pace for avg 8:30 pace miles.  For some reason I could not put those splits together.  But the 9:04/mile pace not too bad. 

Of note, Stephen able to handle the 9:00 pace easily.  He could probably put together 8:30s with no problem.  And he seems interested in running with me on Saturdays on consistent basis.  This is good.  Another training partner to help me get out the door – one on Wednesday and one on Saturday. 

I am interested in identifying training partners…I had a solid eight weeks of training where I put together the correct mileage and ran the scheduled quality workouts.  I am in week nine now…did not put in the correct mileage or do the scheduled quality workouts.  Only ran 13 of 40 miles thus far.  If I run a 12 miler tomorrow…will be 25 of 40 scheduled miles run during Week 9. 

This is evidence of sliding backward!  Get back on track.  MAP OUT WEEK TEN THROUGH TWELVE. Follow the Schedule!  You want to improve?  Then be CONSISTENT. 

Mileage has been  35-37-40-33-35-37-8-33 for the eight weeks (Week 7 two races and thus two Quality workouts, Week 8 one race and thus one quality workout.  Raced Thursday of week 8 and ran 28 miles during Friday through Sunday).