One Step At a Time Many Times

Today was the big day, the 20K New Haven Road Race!

Race started at 8:40 am and the temperature ranged from 64F to 72F
during my run.

Splits were as follows:

 1) 8:25
 2) 8:30
 3) 8:23
 4) 8:35
 5) 8:31
 6) 8:29
 7) 8:17
 8) 8:30
 9) 8:35
10) 8:50
11) 8:32
12) 8:12

Finish: 1:45:07 net time

Overall Pace: 8:27

Placement: 875 out of 2369

This was my best result so far at this race, besting my 2009 time
(1:45:57) by nearly a full minute (50s).  In addition, I placed well 
in the top half of the field instead of smack in the middle as in
previous years.

Conditions were good, hot but not too humid, a bit of a breeze which
helped to keep people cool.

Made a surge at the mid-point and picked up the pace for mile 7.

Mile 10 had the hill in East Rock Park, which cost me 20 seconds
off the pace.

However, I had something left for mile 12 and put in my best split
at 8:12, and finished off the last 0.4 at a 8:00 pace and past about 
20 people in my pace group.

Overall, I was pleased with the result but had hoped to run closer
to an 8:10 pace, but today was not the day for it.

My training leading up to the race was good, but ideally, 
for me, I need a few weeks of 35-40 miles of training 
to get the right level of strength and endurance to run nearer 
to the 8:00 pace.

Glad to see my training parter (Pre) come in just ahead of me in
1:44:32, good effort Pat!

Easy run on the road, mid-afternoon, low 80's.

Total Miles: 5.00
Total Time: 47'30''
Averge Pace: 9:30/mile

Easy run after Monday's race to ease back into
training.

Long, steady run around Hamden-New Haven
Mid-afternoon run, mid 70's, sunny.

Total Miles: 7.00
Total Time: 63'00''
Average Pace: 9:00/mile

Pacing: 
Going out steady: 20' (9:45/mile), 
Pick up pace, steady-state: 30' (8:40/mile),
Warm down: 13' steady.

The first 20' was to warm-up and get up to speed,
followed by 30' at my steady-state (close to half-marathon) pace
and then ease off in the last mile or so.

The goal is to add 30' to 50' minutes of faster running to 
mimic 5K - 10K race durations. 

Long run on Farmington Canal Trail: Treadwell to Valleyview
Mid-afternoon run, low 70's, sunny.

Total Miles: 8.00
Total Time: 1:15:40

Pacing:

Going out steady: 40'30'' (10:00/mile)

Transition: walk break: 40'' (drink water) + 4' steady,
 
Speed work: Fartleg: 8 x 2' fast (7:30-7:45/mile) - 1' jog/rest, 

Warm down: 6'30'' steady.

Today was a cooler day, easier on the system.
The goal was to get some time at my 5K pace to get
the legs used to moving faster.

I set the pace for the 2' fast intervals to get the fast-race-breathing
pattern.  Checked the timing along a marked 0.2 mile interval.

Today was a long, slow run along the Farmington Canal Trail
(Treadwell to Sherman), nice level course with no traffic!

Mid afternoon run, mid 70's, sunny and dry, very
pleasant running conditions, especially in the shade.

Total Miles: 10.00 (slightly long route by 0.4 miles)
Total Time: 1:37:46

Pace Progression:

Going out: Steady, 51'28'' 

Turn around: 1'00'' walk/gel break/water, 

Coming back: 45'18''

Pick-up pace for last mile at 7:54 

The first half was comfortable and steady.
After a brief break at the turn around point,
I picked up the pace over the last return leg
and timed mile 9 at 7:54, breathing hard but
still in control.

Felt good after, tired but not exhausted.

Long run along Farmington Canal Trail (Treadwell to Sandford)
Mid afternoon run, mid 70's. 

Total miles: 6.00 (route slightly long by 0.2m)
Total time: 59'26''

Pace progression:

Steady, 30'19'' out, 

1'00'' walk break, 

28'07'' back, 8:42 @ mile 5. 

Started out at an easy 10:00/mile pace, took a short water break,
and then picked up the return let to 9:22 pace, though the last
mile was a bit faster.

I was trying out running two longer runs back to back to see
how the legs felt.

Overall, tired but still able to walk and function.

Today was a light workout around my local track 
(1/8 mile oval in the local playground).

Total miles: 3.00
Total time: 41'38''					

Early afternoon run, mid 70's, sunny. 

1m warm-up.  

8 x 200m with 60'' rest: 53, 51, 50, 53, 53, 52, 53, 52;  

1 mile warm-down.

The goal was to stretch the legs out, get the blood flowing,
practice a 7:00/mile pace.

Running a 10K in the morning, so I will see if a rest might
have been a better idea instead of staying limber.

I took part in the Wallingford Fishbein 10K hosted by
the YMCA in Wallingford.

The course was mostly level except for a long hill at mile 2
that added a full 1:15 to my overall time.

I took advantage of the free physical therapy demonstations
to get a good stretch at the start, and jog for 5' to warm up,
not quite my usual 1-2 miles.  However, I my mileage this week
was approaching 40 miles so I took it easy.

The temperature was in the low-mid 60's, no wind, just a bit
of sun, ideal running conditions.

My final time of 49:04 was my 3rd best of the year and good 
considering the course.

Splits were:

(2) 15:27 (7:43 avg, missed the sign for mile 1)
(3) 8:54 
(4) 7:29 
(5) 7:50 
(6) 7:58 
(0.2) 1:24 (7:00 pace)

I was able to pick up the last segment nearly catching the person
ahead of me and keeping safely away from the guy behind me who was
pacing me most of the race.

The field was a bit flow and I placed 1st in my age group
(a nice surprize) and the guy right behind me placed 2nd,
so my age group (50-59) was the most closely contested finish
of the race both men and women, a bit of fun and drama for the crowd.

Overall, pleased with the effort to finish the week that 
featured 6 days of running and 40 miles total.

Reference: Official Race Results (#25 for the idle curious!!!)

Recovery Run - Ridge Rd Santa Fe (Streets)

Early morning run, mid 60's, overcast and light rain. 

Total Miles: 5.00
Total Time: 53'15''


Slow steady pace, 2' stoppage at some traffic lights.

Finished up with 4 x 100m strides.

Goal was to get the legs moving after the 10K on Saturday.

Long Slow Run - Farmington Canal Trail: Treadwell to Sherman	

Mid afternoon run, high 60's, sunny and calm. 

Total Miles: 10.00 (Long: 0.4m)
Total Time: 1:39:00

Out: steady, 50'45''

Turnaround: 1'30'' gel/walk/break, 

Back: steady 46'45'' picking up to 8:06 @ mile 9

Averaging about 10:00/mile going out and picking
up a bit to 9:30/mile or faster returning.

Tempo Run - Farmington Canal Trail: Treadwell to Sherman

Total miles: 10.00 (Long: 0.4m)
Total time : 1:32:30

Mid afternoon run, low 70's, sunny and calm. 

Warm-up: 2 miles, 19:28 (9:45 pace) 

Tempo: 3 miles, 24:27 (8:09 pace) 

Recovery: 5' jog, inclues 1' walk/water, 

Tempo: 3 miles, 23:17 (7:46 pace) 

Warm-down: 2 miles, 1' walk + 19:07 jog (9:35 pace).

After two days of rest, I opted for a speed workout consisting
of two 3-mile segments at near 5K speed.

The 5 minute recovery was perfect, allowing me to pick up
the pace in the second segment and getting a good threshold workout.

The temperature was ideal, about 70F, sunny, calm and dry.

I felt good after, tired but not exhausted.

Long Slow Run - Farmington Canal Trail - Treadwell to Lock 12

Early afternoon run, low 70's, sunny and calm, ideal conditions.

Going out: 1:38:41 at mile 10

Turnaround: 2:00 break, walking, gu-gel and water

Return: 50:20 at mile 15

My original intention was to try for 20 miles, but at mile 15, 
I was starting to get cramps and I decided that was enough for 
the day.  I finished off the remaining 5 miles with a few strides
and plenty of walking, a long slow warm down.

Overall, 15 miles at 10:00 pace, just about right.

I am usually good on the 12-14 mile runs, but trying to
get to 15 and above takes a bit more work to build up
to keeping the legs moving for over 3 hours.

Long Run - Farmington Canal Trail: Treadwell to W Woods	
(Turn: Kimberly Ave top of hill)

Mid afternoon run, low 70's, sunny, calm.  

Total Miles: 12.00
Total Time: 1:53:32

Going Out: 58:26, steady at 9:44 pace

Break: 1' walk, gel, water 

Coming Back: 54:07' progressive averaging at 9:01 page

Pick up last mile to 8:34 pace

Finally getting past the warm days and finding that 9:00 pace
in the longer runs.  Felt good today, well recovered from the
15 mile run from two days ago.

The extra 3 mile push on Tuesday helped, making today's 12 mile
effort feel very doable.

That extra 30 minute push seems to be enough to nudge the body
towards a higher fitness level.

Short Recovery Run - Waite Street Loop	

Late afternoon run, high 50's, cloudy. 

Total miles: 3.00
Total Time: 30:21

Steady, with easy strides in the last mile, 3 x 2' pick-up + 1' jog.

I am running a 5K tomorrow so today's run was to stretch out the
legs.

This local 5K took place on a level, back-and-out course.

Event took place at 9 am, 
temperature in the mid 50's, cloudy. 


My splits: 

1) 7:25
2) 7:40
3) 7:38

I warmed up by jogging the course (3 miles) nice and slow.
Since the temperature was cool, I figured I would be okay.

The field was about 180 runners, winning pace about 6:14,
not an overly fast field.  A few people passed me in the
course of the race, all younger than me, and I caught a
couple in the last mile.

I had a good finish, coming in strong in the last 0.1 mile segment
leading up to the finish line.

Considering my training has consisted mostly of long slow runs,
I was quite pleased with this time.

It usually takes me about 4 to 6 5K races to break 23 minutes,
so 23:24 is a good start.

I weaned myself off the fuel belt and ran without water and that
felt fine.

Overall, a good effort to end the month.