| Location: Hamden,CT,USA Member Since: Mar 15, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 12/4/2011 5K 21:32 PR
3/24/2012 10K 45:47 PR
9/3/2012 20K 1:45:07 PR
(New Haven Road Race)
4/29/2012 13.1M 1:42:24 PR
(Cheshire Half Marathon) Short-Term Running Goals: 5K in 21 minutes...
Six Week 5K Training Plan - 6/17/13
Mile (1600m) Time Trials Long-Term Running Goals: Stay healthy and keep running for another 20 years... Personal: Ran track and field in high school, half mile and 4x440 relay. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 98.00 | 19.00 | 117.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 69:25
Mid afternoon run, 60F, sunny and calm.
Recovery run, continuous and steady, ~9:57 pace.
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| | Race: |
CHC Meriden Race for Mental Health 10K (6.214 Miles) 00:55:08, Place overall: 13 | | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
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CHC Meriden Race for Mental Health 10K
(2 wu)
Total miles: 8.00
Total time: 55:08
Mid morning race, 53F, sunny and calm. 1.5M uphill section.
Splits:
1) 8:37
2) 9:30
3) 10:58
4) 8:09
5) 7:57
6) 8:15
This was a very challenging course with a 1.5M uphill section starting at the 1.5M point.
I think that the 2M warm-up was excessive, and on top of the 7 mile slow run yesterday,
I was not fresh for the effort required for this course (600 feet of climbing).
Overall, pleased with the effort and kept a smart pace.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 56:12
Mid afternoon run, 70F, sunny, calm, warm.
Base run, continuous.
Out: 28:21
0:57 walk/water
Back: 26:53
Long slow run, recovery from 10K last Saturday.
First real warm day of the season.
Legs felt a bit heavy at the start, but I kept a steady pace
and took a short water break at the turn around (3M point).
Picked up the pace a bit on the return leg, ~8:58 pace.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Whitney Peabody Museum Loop
Total miles: 7.00
Total time: 61:28
Early evening run, 72F, sunny and calm.
Base run, continuous, picked up pace on return leg.
Pretty good time on this route, best time since November 20, 2014.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Farmington Canal Trail: Treadwell to Valleyview
Total miles: 8.00
Total time: 1:17:04
Early afternoon run, 70F, sunny.
Out: 39:48 (~9:48 avg pace)
Back: 38:29 (~9:28 avg pace)
Long slow run, even though I am running a 5K tomorrow.
I decided that it was more important to get some miles in
than to have a fast race time. Need to build endurance at
this point.
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| | Race: |
CT Race In The Park 5K New Britain (3.107 Miles) 00:23:58, Place overall: 104, Place in age division: 6 | | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
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CT Race In The Park 5K New Britain
Total miles: 9.00
Race time: 23:58
Mid morning race, overcast and cool 52F.
Slow warm-up, 30:00, ~3M, and warm-down, ~3M.
Splits:
1) 7:37
2) 7:48
3: 7:59
F) 23:58
Mostly flat course, started off at a good pace but slowed down as the race went on,
indicating that I need some endurance work.
However, did 3 miles for warm-up, and a fairly long run yesterday, so I was not
running on fresh legs. Under the circumstances, I would say the time was good.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
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Farmington Canal Trail: Treadwell to Shepherd
Total miles: 14.00
Total time: 2:11:41
Mid morning run, partly cloudy, 64F.
Long, slow run, continuous.
Out: 1:06:54
Back: 1:04:53
First long run of 10+ miles in several months, rebuilding endurance
towards a half-marathon later in the summer.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
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Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:33:49
Early morning run, 48F and sunny.
Out: 49:13, continuous, ~9:27 pace.
Turnaround: 0:30 water/walk
Back: 44:06, progressive miles: 8:37, 8:24, 8:10, 7:38
Second long run of the week with solid progressive miles in
the return leg.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 54:19
Mid afternoon run, 71F, sunny, hazy and humid.
Base run, continuous, good pace near 9:00/mile.
Out: 28:13
Back: 26:06
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
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Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 33:26
Late afternoon run, 60F, sunny.
Out: 17:12 steady
Back: 16:14 with 1M at 7:28
Felt energetic and rested.
Short but solid base run with a good fast mile to finish.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
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Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 51:38
Late afternoon run, 71F, sunny.
Out: 26:31 steady
Back: 25:07 with 2 fast miles: 8:08 & 7:54
Solid base run with two faster miles on the return leg.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
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Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 33:54
Late afternoon run, 58F, partly cloudy.
Out: 17:39 steady
Back: 16:15 with 1M at 7:26 Felt good.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 55:17
Late afternoon run, 70F, sunny.
Out: 26:49 steady
Turnaround: 0:48 water/walk
Back: 27:40 steady
Long, slow base run, a bit hot so I kept the pace steady.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Whitney-Chapel-State-Orange 8M Loop V1.1
Total miles: 8.00
Total time: 1:16:11
Evening run, 72F, partly cloudy.
Base run, continuous,
~8.36 miles based on Google maps,
~8:59 pace discounting 1:00 delays at lights.
Long slow run, building up endurance. Ran later than usual but
got the benefit of cooler evening temperatures.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
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Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 36:34
Mid afternoon run, 78F, partly cloudy.
Out: 18:36 steady
Back: 17:58 with 1M at 8:13
Short base run and picked up the pace at mile 3.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 1.00 | 10.00 |
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Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:36:24
Evening run, 70F and partly cloudy.
Out: 48:46, continuous, ~9:22 pace.
Turnaround: 1:27 gel/water/walk
Back: 46:10, ~8:52 pace, last mile at 8:07
Long slow run, good but easy pace going out.
Picked up the pace on the return leg and did the
last mile in 8:07.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 98.00 | 19.00 | 117.00 |
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