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Week starting Dec 04, 2011

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00
Sun, Dec 04, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Week 10-13 Schedule (12/5/11-1/1/12) Weekly Mileage is now 35-45 Miles
(Curr VDOT 11/24/11 @ 40.87)
GOALS: VDOT 12/31 @ 42, 1/31 @ 43, 2/29 @ 44, 3/31 @ 45.  Assess.  Can you adjust VDOT??
Adjust VDOT only if workouts get easier.  Do not adjust intensities if workouts get easier…wait the proper period.

Tues (T)
Wed. (E)
Thurs (Cruise Int. Mile)
Sat (R)
Sun (L)
TOTAL











8
6
8
6
12
40
8
6
8
6
14
42
10
6
9
5
15
45
8
6
6
5
13
38











VDOT 41 
VDOT 41 
VDOT 41 
VDOT 41 
VDOT 41

8:02
9:59
8:02
200s @ 51 sec.
last 10









at 8:35/mile



VDOT 43.5 




evey other wk



9:30








































10% Weekly Miles
25% Weekly Miles
8% Weekly Miles
R is 5% Weekly
MP is 90 mins









weekly

Threshold Minutes/Paces






(11 Miles)

20 @ 8:05









25 @ 8:08 









30 @ 8:13









35 @ 8:16 


T = Threshold Run





40 @ 8:19


E = Easy





45 @ 8:22


INT= 3x1600 with 2:00 Rest





50 @ 8:24


R = 10x200





55 @ 8:26


L = Long





60 @ 8:28 









65 @ 8:30









70 @ 8:32









75 @ 8:34









80 @ 8:36










Week 1-9 Progress Report (10/3/11 - 12/4/11)
Day Date 10x100 (6:20) 3x1600 (7:58) T (8:19) M (8:35) E (9:00) R (10:00) Total NOTES










T 10/4/11
3x1600 (8:00)
2.09 1.07 0.88 7.04
W 10/5/11



3.24 3.24 6.48
F 10/7/11 0.60 (6:39)
4.01 (8:45)
0.89 0.97 6.47
Sa 10/8/11




5.01 5.01
Su 10/9/11


4 6.01
10.01


0.6 3 4.01 6.09 11.21 10.1 35.01 MET TARG










T 10/11/11

4 (8:15)
3.02
7.02
W 10/12/11



2.5 4 6.5
H 10/13/11
3x1600 (8:08)

3.44 0.57 7.01
Sa 10/15/11 0.60 (<6:39)



6.52 7.12
Su 10/16/11



7.17 3 10.17


0.6 3 4 0 16.13 14.09 37.82 MET TARG








































T 10/18/11


6.11

6.01
H 10/20/11

3 (8:15)
3.01
6.11
F 10/21/11

3 (8:18) 4.64

7.64
Sa 10/22/11


10.01

10.01
Su 10/23/11

5 (8:18) 1.29 4
10.29


0 0 11 22.05 7.01 0 40.06 MET TARG










T 10/25/11

1 (7:59) 2 1.14
4.14
W 10/26/11



1.48 5 6.48
F 10/28/11

1 (8:24)
5.42
6.42
Sa 10/29/11 0.60 (6:15)

4.52 0.91
6.03
Su 10/30/11



10
10


0.6 0 2 6.52 18.95 5 33.07 MET TARG










M 10/31/11

5 (8:19)
3.14
8.14
W 11/2/11



6
6
F 11/4/11
3x1600 (7:55)

3.4
6.4
Sa 11/5/11 0.60 (6:12)


3.41
4.01
Su 11/6/11


5 5.5
10.5


0.6 3 5 5 21.45 0 35.05 MET TARG










M 11/7/11

2 (8:14)
3.01
5.01
W 11/9/11



3 3.24 6.24
F 11/11/11
3x1600 (8:00)
2.45
0.59 6.04
Sa 11/12/11


1 9.03
10.03
Su 11/13/11



10
10


0 3 2 3.45 25.04 3.83 37.32 MET TARG










Sa 11/19/11
VDOT 40.27 5K (7:43) 


3.11 RACE PR
Su 11/20/11
VDOT 40.59 5M (7:51)


5 RACE PR


0 0 8.11 0 0 0 8.11 ADJ TARG










H 11/24/11
VDOT 40.87 4.75M (7:47)


4.75 RACE PR
F 11/25/11



8.39
8.39
Sa 11/26/11



10.01
10.01
Su 11/27/11



10.01
10.01


0 0 4.75 0 28.41 0 33.16 MET TARG










W 11/30/2011



6.03
6.03
Sa 12/3/2011



7
7


0 0 0 0 13.03 0 13.03 NOT MET

Add Comment
Mon, Dec 05, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

484C158: Got out there this morning.  Ran Easy.  Knowing I was going to run easy helped to get me out there.  For me, a little difficult to run harder early in the morning.  "Running Rewards" score is 95 for the 6 miles done at 9:58/mile in 59:52.  This begins Week 10.  Planning 40 miles this week and two Quality workouts with one being a 5K race scheduled for Sunday.

PLAN: CONSISTENCY!


Add Comment
Tue, Dec 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

485C159: 6 miles done at 6:44am at 9:58/mile pace in 59:50.  The State Street Route.  Running Rewards Score 95.  Alarm clock did not go off.  Up at 6:25am.  Clothes by bed.  Got dressed.  Decided to run for the scheduled hour...late to work.  I do not want to backslide.  Get another alarm clock.  


Comments(3)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00
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