One Step At a Time Many Times

Farmington Canal Trail: Treadwell to Valleyview	

Total miles: 8.00
Total time: 1:18:41

Early morning run, 74F, very humid.
 
Out: 39:54 (~9:49 avg pace)
Back: 38:48 (~9:33 avg pace)

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 55:26

Afternoon run, 81F, overcast.

Warm-up: 3.25 miles (28:59 at 3M mark, 2:57 jog)

Steady-State: 2 miles at 8:28 & 8:11

Warm-down: 0.75M in 6:49

Farmington Canal Trail: Treadwell to Valleyview	

Total miles: 8.00
Total time: 1:17:04

Afternoon run, 84F, sunny and some humidity.

Out: 39:35 (~9:44 avg pace)
Back: 37:29 (~9:13 avg pace)

Leeder Hill-Prospect-State-Whitney Loop	

Total miles: 8.00
Total time: 1:22:38

Mid morning run, 68F-77F, 83% humidity.  

Long slow run, short stops at lights and walk breaks 
after 5 mile mark, drank 3 bottles of water. (~9:49 avg pace).

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 56:47

Early morning run, 65F, sunny and dry. 

Out: 29:31 (~9:50) 
Back: 27:16 (~9:05)

Long base run, a bit faster on the return leg.

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 36:02

Late afternoon run, 71F, overcast and dry. 

Base run. 

Out: 19:00 
Back: 17:02 with fast segment, 1M at 7:41

I am starting to add a fast mile at the end of these 4 mile runs
to get some speed work in the mix.

Farmington Canal Trail: Treadwell to Valleyview

Total miles: 8.00
Total time: 1:18:01

Late afternoon run, 72F, sunny and dry. 

Base run. 

Warm-up: 2M 19:23 

Tempo: 2.06M @ 8:31 pace 17:35 followed by 2:00 water/walk 
       2.06M @ 8:13 pace 16:57 followed by 2:00 water/walk 

Warm-down: 2M 20:04

My first attempt at a longer tempo run.  I broke it up into two
segments of 2M each.  Pace was a bit slower than I did in the past,
but good to get started.

Whitney Peabody Museum Loop (Short)	

Total miles: 6.00
Total time: 57:03

Early afternoon run, 75F, overcast and humid.  

Long slow run. 

First 4M continuous, followed by 0:30 walk breaks every mile. 

Did not have water with me. (~9:31 avg pace)

A bit hot, so I took it easy.

Ryan's Superhero Run 5K Oxford

Early morning race, 65F, sunny & dry. 

Warm-up: 2 miles easy
Warm-down: 2 miles easy

Splits: 1) 8:07 
        2) 8:18  
        3) 7:01 
        F) 0:54
      Time 24:20

First 5K of the season, test run.  I ran this one last year slightly faster, 23:59, but
felt okay with the time.  I am still building up mileage at this point.

The 1st and 2nd place finishers were much faster so I was happy with 3rd.

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 35:17

Late afternoon run, 67F, sunny and dry. 

Base run. 

Out: 18:22 
Back: 16:55 with fast segment, 1M at 7:36

Ran the last mile at 5K pace, get some speed work in the mix.

Farmington Canal Trail: Treadwell to Skiff

Total miles: 4.00
Total time: 34:37

Mid afternoon run, 79F, sunny and dry. 

Base run. 

Out: 18:01 
Back: 16:36 with fast segment, 1M at 7:29

Repeat of Monday's workout.

Farmington Canal Trail: Treadwell to Shepherd

Total miles: 14.00
Total time: 2:14:19

Mid afternoon run, 72F, sunny and dry. 

Long, slow run. 

Out: 1:07:11  About 1:30 walk/gel/water break at turnaround. 
Back: 1:07:08 (~9:31 avg pace overall)

Even though I plan to run a 10K on Saturday, I opted for a long run
today.  I meant to run more earlier in the week but had to change
schedule due to work.  I decided at this point in the season to make
sure that I put in the miles and let the race times sort themselves
out accordingly.

I have not run this route since April so this long run was well
overdue.

Wallingford Fishbein 10K - Road Race

Mid 50's, sunny & dry, ideal conditions. 

Race route on rural streets, a rather long hill at mile 2, flattish otherwise. 

50:11	8:04:00	63.7	39.8	28	74	37.8	

Splits: (1)  8:00 
        (2)  8:23 
        (3)  8:59 
        (4)  7:38 
        (5)  7:44 
        (6)  8:00 
     Finish 50:11

This was my first 10K since last November and I wanted to test my fitness level heading
into the autumn season.  I ran this course two years ago in 49:04 and placed 1st in my
age group.

This year, 2 years older, I finished in 50:11 and placed 5th in my age group.  I really
had no chance of catching the 1st or 2nd place finishers, but the 3rd spot was very 
competitive, we were all within sight of each other:

Place   Name                  City            Age  Rank  Time    Pace
8       Jason   Alderete      Durham  CT      50   1     45:37   7:21/M
15      Arthur  Dutra         Meriden CT      51   2     46:56   7:33/M
24      Scott   Norstrom      Coventry CT     51   3     49:32   7:59/M
26      Mike    Bennett       Wallingford CT  51   4     49:55   8:02/M
28      Marc    Audet         Hamden  CT      55   5     50:11   8:05/M
31      Robert  Fritz                         57   6     51:19   8:16/M

The 3rd and 4th place finishers passed me on the hill in the 3rd mile and I was
hoping to catch them in the 2nd half of the race. I was catching up with them at
mile 5 but then everyone speeded up and I could not muster enough of a surge
in the last mile to close the gap. Such is life.

I need to say that I did a slow 2 mile warm-up, 10:00 pace, and I did a 14 mile long
run on Thursday, maybe not the best idea but right now, I thought it was important to
add to my overall mileage.

The big change between 2014 and 2012 is my mileage leading up to the week of the race:

Week   2012   2014
5       31     18
4       33     24
3       33     14
2       27     30
1       17     31
0       40     30 (race week)

Total  181    147  

In 2012, I ran the New Haven Road Race 20K on week 1 (17 miles, mostly rest days).
In 2014, I skipped the 20K and ran a 5K on week 1.

In weeks 5, 4 and 3 leading up to the 10K, I had 3 weeks of 30+ miles in 2012
and none in 2014, namely, less endurance, which showed up on the hill where I lost
time that I could not make up in the last mile.  My recent weeks have been 30+
but the benefit has not quite kicked in yet, so I expect better times later in 
October.

Overall, not my best time but a good time, good to do it.

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 53:29

Late afternoon run, 69F, sunny. 

Warm-up: 3.25 miles (28:18 at 3M mark, 2:55 jog) 

Tempo: 2 miles at 7:50 & 7:33 

Warm-down: 0.75M in 6:52

Farmington Canal Trail: Treadwell to Sanford

Total miles: 6.00
Total time: 51:59

Late afternoon run, 71F, sunny. 

Warm-up: 3.25 miles (26:46 at 3M mark, 2:38 jog) 

Tempo: 2 miles  8:14 & 8:04 

Warm-down: 0.75M in 6:15

Farmington Canal Trail: Treadwell to Shepherd

Total time: 14.00
Total time: 2:10:42

Mid afternoon run, 74F, sunny and dry. 

Long, slow run. 

Out: 1:06:31  

About 0:30 water break at turnaround. 

Back: 1:04:10 (~9:20 avg pace)

Trail Run Windsor CT River Loop

Total miles: 4.00
Total time: 35:00

Early evening run, 78F, 4 x 0.96M loops on a flat walking path, steady.

Weekend away, fitted in a short run.