One Step At a Time Many Times

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 55:50

Late afternoon run, 76F, sunny. 

Base run with speed sections, Fartlek type of workout
similar to one from last week. 

10:15 warm-up

Fartlek sections, 10 x 0.2M fast/0.2M slow walk/jog: 
 1) 1:28/2:05 
 2) 1:25/2:11 
 3) 1:18/2:05 
 4) 1:19/2:36 
 5) 1:20/2:19 
 6) 1:14/2:30 
 7) 1:14/2:30 
 8) 1:18/2:32 
 9) 1:16/2:33 
10) 1:15/2:28 

8:28 warm-down

The pace on these 0.2M sections ranged from
6:10 (1:14) down to 7:20 (1:28).  This is a good
range for speed work.  I can get through this 
workout without being totally exhaused at the
end, so recovery is good.  This is a keeper and
for the moment, beats going to the track. 

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 56:16

Mid afternoon run, 84F, sunny. Base run. 

Out: 27:47 (~9:16 pace) 
Turnaround: 0:56 walk/water 
Back: 27:32 (~9:11 pace)

Nothing too unusual today, steady pace on a warm day.

Farmington Canal Trail: Treadwell to Sherman

Total miles: 10.00
Total time: 1:37:21

Early afternoon run, 75F, sunny & calm. 

Out: 48:35 (~9:19 avg pace) 

Turnaround: 0:56 walk/water 

Back: 47:50 (~9:11 avg pace) with 
progressive miles: 8:29, 8:25, 8:05

Felt a bit sluggish today, could not quite find the energy to
get the faster pace in the progressive miles.   

Eased back after the 8th mile and ended the run at a base pace.

Dixwell Ave - Hamden Road Race 5K test

Total miles: 6.00
Total time: 1:00:25

Early afternoon run, 74F, sunny & dry. 

Warm-up: 1.5M at 15:00 

5K Test: 26:07 (~8:25 pace) 

Warm-down: 3:00 walk + 1.5M at 16:00

Another hot afternoon.  Planning to run a 5K tomorrow.  
I did an easy run today by running thorugh the 5K course
to get a sense of the hills.

The course is hilly but doable.  I will also find out tomorrow
whether I was able to recover from today's training run.

Hamden Road Race 5K 

(1.5M w.u., 1.5M w.d.)

Total miles: 6.00

Mid 60's, calm, sunny, early morning.  Hilly course. 

Splits: 

 1) 8:02 
 2) 7:36 
 3) 6:35 
 F) 0:27  22:44 (Hand-timed: 22:42)

The race went better than expected and I was pleased with my effort.

The first half-mile was level, followed by a steady climb for another half mile.
At 1M, I came in at 8:02, which was pretty good considering the climb.  So far,
I passed a few people and kept my position.

In the second mile, the course leveled out and I picked up some speed, clocking
in at 7:36 and keeping the pace going on the list hill section at the 2M mark.

The last mile was a good downhill stretch and I picked up quite a bit of speed, clocking
in at 6:35, which seemed a bit fast but not unreasonable.  I cut down the distance to the
guy in front of me but did not quite have enough to catch him.

I placed 2nd in my age group and was delighted with the time.  This was my best time for the
5K this season (past month or so) and the 34 miles per week volume is starting to pay off.

I will be curious to see how I do on a flat, certified course in a couple of weeks.

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 58:22

Early-afternoon run, 74F, sunny & calm. 

Base run, 28:43 warm-up, 
Fartlek sections, 10 x 1:00 fast with 1:00 slow walk/jog recovery. 
8:34 warm-down.

Base run to ease back in after a two day rest.  Felt tired yesterday
and not quite recovered after the 5K on Saturday, so I opted for an
extra rest day yesterday.

The head and humidity were tough enough but I got the intervals done.

Farmington Canal Trail: Treadwell to Sherman

Total miles: 10.00
Total time: 1:31:45

Early-afternoon run, 68F, overcast & calm. 

Out: 47:16 (~9:04 avg pace) 

Turnaround: 0:56 walk/water 

Back: 43:33 (~8:21 avg pace) with 
progressive miles: 8:27, 8:16, 7:55, 7:29

Solid base run today.  Weather cooled off compared to yesterday,
so a good day to be out.  Eased into the first half of the run and
did well, averaging ~9:04 pace.

I was able to pace myself with 4 sub-8:30 progressive miles,
clocking in at 7:29 for the last mile with a very doable effort.

This was my 2nd fastest time on this course over the past few months,
so a good effort.

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 35:38

Late afternoon run, 69F, overcast & humid. 

Easy base run. 

Out: 18:38 
Back: 17:00 with fast segment, 1 mile at 7:45.

The fast miles seemed pretty doable.

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 54:11

Early evening run, 72F, overcast & humid. 

Base run, continuous. 

Out: 28:30 (~9:30 pace) 
Back: 25:41 (~8:34 pace)

Pleased to pick up the pace on the return leg at half-marathon pace.

Whitney - New Haven Green - East Rock - Sante Fe Loop

Total miles: 10.00
Total time: 1:32:04

Early morning run, 67F, overcast & some humid.  

Base run, continuous, with a few easy strides in the last 2 miles. 

(Course slightly short: 9.89M, ~9:18 pace)

Aim today was to get some long miles into the schedule.
I ran early in the morning to avoid the afternoon heat.

The course today included a long hill section.
Good to finish another week with 30+ miles.

Whitney Peabody Museum Loop

Total miles: 7.00
Total time: 63:35

Evening run, 75F, sunny & calm. 

Base run: 15:00 continous warm-up, 
Fartlek sections, 10 x 2:00 fast with 3:00 walk-jog recovery

Long run with some easy speed work.

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 53:06

Early-afternoon run, 74F, sunny & calm. 

Base run.
Out: 27:53 
Back: 25:13 with 2 fast miles: 8:16 + 7:54

Run For Hope 5K Trumbull (3M w.u., 2M w.d.)

Mid 70's, calm, sunny, early morning. 

Hilly course. No mile markers, no splits. 

Course may be long, 3.17 based on Google earth (~7:25 pace).

Race was deceptive, first mile was a gradual uphill climb.

Kept a steady pace and picked up on the second half, passing
a few people and keeping my position.

Time a bit slower than last few races, but the course may have
been long (course not certified).  Pacing and effort felt right.

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 55:16

Early evening run, 74F, sunny & calm. 

Base run, continuous. 

Warm-up 10:00 

Fartlek 15 x 1:00 fast + 1:00 walk/jog 

Warm-down: 15:16

Long run with some speed work mixed in.

Farmington Canal Trail: Treadwell to Sherman

Total miles: 10.00
Total time: 1:34:15

Early evening run, 72F, sunny & calm. 

Out: 48:34 (~9:19 avg pace) 

Turnaround: 0:55 walk/water 

Back: 44:44 (~8:35 avg pace) with progressive miles: 
8:43, 8:39, 8:15, 7:51

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 54:39

Early morning run, 70F, sunny & calm. 

Base run, continuous. 
Out: 28:16 (~9:25) 
Back: 26:23 (~8:48)

Long, slow run, felt fine.

Route 1 - Bay View Road Loop #1 - Camden, ME

Total miles: 6.50
Total time: 58:36

Mid-afternoon run, mid 70's, continuous run 
on the road, ~8:57 pace.

Short vacation this week, running in Maine!

Route 1 - Bay View Road Loop #2 - Camden, ME

Total miles: 4.50
Total time: 42:39

Late afternoon run, low 70's, continuous run 
on the road ~8:50 pace (4.82 miles).