PREFONTAINE

Week starting Dec 15, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPRE's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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:


Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.900.000.000.0029.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.120.000.000.005.12

http://connect.garmin.com/activity/416075710

841E156 LL

Sun, Dec 15, 2013 10:57 AM

Distance:

5.12 mi

Time:

49:34

Avg Pace:

9:40 min/mi

Elevation Gain:

83 ft

Calories:

680 C

 

 

Ran 5.12 miles @ 9:40/mile AP.  I was going for 10:00 miles.  The first couple splits on pace for the most part at 10:13 and 9:58.  I picked up the pace after that as I got more comfortable with the snow/slush hitting the last three splits at 9:16-9:30/mile. 

BUT…I need to once in a while practice getting a series of miles done at 10:00/mile pace! 

Current plan: Get base miles in for the month of December.  January through April will see Intervals on Tuesday (not track – I identified street routes as substitutes for track), Tempo runs on Thursday and Longs on Saturday or Sunday with some Back to Back (B2B) Longs on some weekends to get accustomed to running on tired legs. 

May at some point do 20-10-20 to get 50 miles in over three day course.  We’ll see. 

 

Split

Time

Moving Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:10:13

10:02

1

15

6

10:13

2

0:09:58

9:58

1

69

28

9:58

3

0:09:15

9:15

1

0

51

9:16

4

0:09:30

9:30

1

0

0

9:30

5

0:09:27

9:27

1

0

0

9:27

6

0:01:11

1:10

0.12

0

0

9:28

 Summary

0:49:34

49:22.0

5.12

83

85

9:40

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

842E157

TM. Snowing. Staying consistent. Week #1 Dec x 3 Runs. Week #2 Dec x 4 Runs.  Week number 3 Dec x1 Run thus far.  So far, 51 Miles for the month.  Just Building Base Mileage and taking it easy.  

Got six miles in today at 10:00/mile AP

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

843E158

TM. Was easier getting on the TM today versus going outside although it was cool enough to go outside I suppose and not too cold. Took it easy today and got six miles done at 10:00/mile AP. I am tring to figure out how Fitness will be impacted with a combination of TM running and running on the streets.  

Working out how I am going to train for the Colchester Half Marathon in February - last Saturday and the upcoming Ultra for late April.  I know I need to get some slow 10:00/miles in there...but am not willing to have all the miles be slow.  Figuring I need speed, endurance and some Long runs (with some of the Long run miles being 10:00/mile pace - but not all).  Have a few ideas how to manage that.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.780.000.000.0012.78

http://connect.garmin.com/activity/417986151

844E159 Canal Trail Bob

Sat, Dec 21, 2013 7:05 AM

Distance:

12.78 mi

Time:

2:02:19

Avg Pace:

9:34 min/mi

Elevation Gain:

185 ft

Calories:

1,697 C

I ran the Canal Trail with Bob today from Hamden to New Haven and back.  The first four and last four miles were snow and ice making the terrain more like trail running than anything else and thus pace slowed.  Although the 12.78 miles were done at AP of 9:34/mile in 2:02:19, likely the effort was more like 9:10/mile.  The middle splits (non snow/ice) were 8:49, 9:10, 9:04, 9:12 and 9:22. 

Anyway, different type of workout.  Clearly working different muscles.  Came close to falling four times.  Fell once – pitched self toward snow and landed left shoulder there.  Scraped right knee.  Good.  Got the fall out of the way and likely won’t be six months or so before that happens again. 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:10:16

1

31

31

10:16

2

0:09:20

1

19

32

9:21

3

0:09:36

1

12

18

9:36

4

0:09:30

1

14

8

9:30

5

0:08:49

1

0

31

8:49

6

0:09:09

1

0

0

9:10

7

0:09:03

1

0

0

9:04

8

0:09:12

1

33

23

9:12

9

0:09:22

1

22

0

9:22

10

0:10:07

1

17

19

10:07

11

0:09:51

1

0

5

9:51

12

0:10:08

1

8

0

10:08

13

0:07:56

0.78

29

15

10:13

 Summary

2:02:19

12.78

185

183

9:34

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.900.000.000.0029.90
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: