One Step At a Time Many Times

Farmington Canal Trail: Treadwell to Shepherd

Total miles: 14.00
Total time: 2:09:23

Late morning run, 54F and overcast. 

Out: 1:05:58, continuous, ~9:23 pace. 

Back: 1:03:25, ~9:01 pace, progressive miles: 8:58, 8:49, 8:37, 7:59

Long slow run, with progressive miles on the return leg.

Farmington Canal Trail: Treadwell to Sherman

Total miles: 10.00
Total time: 1:35:16

Mid morning run, 66F and partly cloudy. 

Out: 48:13, continuous, ~9:15 pace. 

Turnaround: 1:06 gel/water/walk 

Back: 45:56, ~8:49 pace, with progressive miles: 
8:44 (1.1M @ 9:37), 
8:38 (0.9M @ 7:47), 
8:40, 
8:18

Second long run of the week, getting ready for a half-marathon
next weekend.

Whitney-Trumbull Loop

Total miles: 6.00
Total time: 60:33

Evening run, 66F, sunny and dry. 

Long, slow run, ~9:40 pace based on ~6.25 miles.

This was a recovery type run, took it very easy, racing on Sunday. 

Amica Iron Horse Half Marathon, Simsbury, CT


Splits:

 1) 10:31 - The first mile marker seemed a bit off, ~9:21 pace for the first 2 miles
 2)  8:20 - Started off near the back of the pack, so the crowds cost me some time.
 3)  8:33
 4)  8:26 - gel
 5)  8:12
 6)  8:15
 7)  8:19
 8)  8:12 - gel
 9)  8:23
10)  8:18
11)  8:26
12)  8:16
13)  8:07
 F)  0:43

Net time: 1:50:57

This was an early morning race with a 7:45 AM start time, temperatures in the low 50's F
and sunny and dry, ideal conditions.

The course was a 2-loop affair, flat except for two minor elevation changes (I would not
call them hills), most of the course was in the shade, back roads and a portion on the 
bike trail.

I started off towards the back of the pack, not quite realizing how crowded the field
was (1,029 runners in the half).  The first two miles were slow going, but by mile 3, 
the field has spread out and I settled in near a 8:30 pace, comfortable.

Miles 5 through 10 were good, with splits from 8:12 to 8:23.

I picked up the pace in the last two miles, and finished strong in the last 200 meters.

Overall, I was very pleased with the time since I averaged about 30 miles/week for the
past five weeks, with a low week of 14 miles, which probably cost me 1-2 minutes in my
overall time.

This was my first half since last October (8 months ago) so it was good to get it done.

The race was very well organized and worth the drive up the road to get there (about an hour).

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 1:08:06

Mid morning run, 73F, sunny. 

Out: 28:11 

Turnaround/water: 0:58 

Back: Fartlek sections, 0.2M fast - 0.2M walk 

1) 1:19/4:12 
2) 1:16/4:04 
3) 1:19/4:07 
4) 1:15/4:29 
5) 1:14/4:27 
6) 1:21/--

After resting for two days after the half-marathon, I tried some 
speed work.

The 0.2M segments were done at about a 6:10-6:45 pace, just about
right based on recent 5K times.

Overall, a good workout in the hot conditions. 

At the end of this week last year, I had logged 572 miles 
versus 530 miles this year.  However, compared to 2-4 years
earlier, the mileage is good for this time of the year
so I can probably make up the difference in the next 8-12
weeks. 

Run For Your Colors 5K Trumbull	

Finish time: 25:07 Pace ~8:05

Mid morning race, 10 am start time, 79F, sunny and light breeze. 

Flat course on bike trail and park, with one small hill at turnaround point.

Splits: 

 1) 7:18 
 2) 8:00 
 3) 8:54 (Based on 9:47 from mile 2 to finish)

A new race, relatively flat course.  Small field, about 50 people.

Even though the course was shaded, it got hot by 10:00.

I did a very easy 1 mile warm-up since I did not want to raise my core
temperature more than I had to.  

The first mile was a bit fast (not sure if the marker was right) and things
seemed okay through mile 2.  A few people passed me at mile 1 but the field
was pretty spread out and I ran mostly on my own, with people maybe 50 meters
ahead of me.

At the 2.5 mile mark, I felt quite hot, so I walked for 20 seconds to catch
my breath (I timed it exactly) and at that point, 2 people passed me.

I started running again and finished 14th overall and got 3rd in my age group
(no chance of catching the #2 spot).

This was not a competitive field, and my time was relatively slow, but I put that
down to the heat, I can't run fast in hot weather plain and simple.

So, a good effort.  I think that the course might have been a bit long, but
it was hard to map it on Google map due to the loop through the zoo, so I put
this down to a good tempo/fun effort.

However, nice to get a medal and a shirt.

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 33:40

Evening run, 64F, cloudy. 

Fartlek run: Easy: 6:34 > 1M @ 7:26 > 
             Easy: 5:51 > 1M @ 7:17 > 
             Easy: 6:31

Some speed/tempo work, two fast miles at 5K pace with easy jogs in
between.

Good after the 5K over the weekend.  

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 40:04

Evening run, 75F, sunny. 

Slow, recovery run, continuous. 

Out: 20:16 Back: 19:47

I took it very easy today after yesterday's work out, leg's felt a bit
tender so I kept it really slow and easy.

Valley YMCA Sunset 5K Ansonia

Finish time: 24:06

High 60's, evening, overcast, light breeze, coolish, hills. 

Splits: 1) 7:38, 
        2) 7:52, 
        3) 7:47 (F 8:34) 

I got to the race over an hour ahead of time and did a very easy 3 mile warm-up over
the course.

The course has a good hill at mile 1 but reasonably flat otherwise.

The weather was overcast and cool and dry, idea conditions for this time of the
year.

I ran this race two years ago in 24:28 on a warm, humid evening, so I was pleased to take
22 seconds off my previous effort.

I felt pretty good considering the workouts earlier in the week, so pleased with the effort.

I was able to finish strong in the last half-mile, catching 3-4 people towards the finish.

Placed 6th in my age group and 50th overall in a field of 182.

Peck Place Panther Pounce 5K Orange

Finish time: 23:16

Average pace: 7:29

Placed 9 out of 161.	

Mid morning run, 66F, overcast, calm and coolish, flat course. 

Splits 1) 7:06 
       2) - 
       3) 15:28 
       F) 0:40 

I did an easy 3 mile warm-up to get a sense of the course.
The morning was cool and overcast, ideal for a race.

I started off at a good pace and kept good position in the field.
The field was a bit slow (lots of school kids) so I had to pay 
attention to make sure I did not slow down with everyone else.

The lead woman runner passed me at mile 2 and I was not able to
catch her, but kept pace with her coming in.

I saw two guys way ahead of me whom I thought were in my age
group, but it turned out they were in the 40-49 bracket, so I 
got lucky and placed 1st in the 50-59 group.

I was pleased to get close to 23 minutes, one of my better time
since spring 2014.

The good performance was probably due to being well rested, taking
two days off after the 5K on Wednesday evening.

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 57:42

Early morning run, 64F, partly cloudy. 

Out: 29:08 continuous 

Turnaround/water: 0:30 

Back: 28:04 with last mile at 8:27

Due to pressures of work, I rested for a few extra days partly to
recover from three 5K's in eight days.

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 33:33

Early morning run, 67F, cloudy. 

Fartlek run: 

Easy: 6:44 > 1M @ 7:24 > 
Easy: 5:45 > 1M @ 7:09 > 
Easy: 6:30 

Good base run with some speed work, two fast miles at a 5K pace
(perhaps a bit faster).

Whitney-Trumbull Loop V2

Total miles: 6.00
Total time: 57:57


Late afternoon run, 63F, overcast. 

Base run, continuous, Avg. pace 9:13 based on 6.28 miles.

This was a long run, endurance workout, started off at a 9:30 pace
and picked up the pace on the return leg, felt good.

Whitney-Trumbull Loop V2

6.2 miles / 9.9779328 km
Created 06.28.15 by marcaudet

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 35:37

Early morning run, 67F, sunny. 

Base run, continuous.  

Out: 18:03 (~9:02 pace) 
Back: 17:34 (~ 9:06, 8:28 pace)

Easy enough short base run at a good 9:00/mile pace.

A bit warm towards the end, but dry weather was comfortable.

Focused on keeping a steady pace, 
with a slight pick up in the last mile.