One Step At a Time Many Times

Cruise Intervals - Farmington Canal Trail	

Mid afternoon run, high 60's, sunny. 

Total Miles: 7.00
Total Time: 1:21:00	

Warm-Up: 22' jog (2 miles and a bit)

Cruise Intervals - 5 x 0.6 miles (about 1,000 meters) with 90 sec rest

   Split/Rest
(1) 4:44/1:36
(2) 4:36/1:30
(3) 4:28/1:41
(4) 4:31/1:21
(5) 4:32/1:30

Average Split: 4:34  

Recovery: 7' walk

Warm-Down: 21' jog (2 miles)

The aim of this workout was to build up stamina by running intervals
of about 4.5 minutes at lactate threshold pace, about 4:35 for my 
level of fitness (VDOT of 41 according to Jack Daniels tables).

The workout was doable, took some concentration to keep the pace
at the right level towards the end, but I got through it okay.

Felt fine after warming down, so the effort was just about right.

Recovery Run - Farmington Canal Trail - Treadwell to Skiff

Damp and rainy, 60's.

Total Miles: 4.00
Total Time: 42'

Slightly longer than 4 miles but deliberately slow and easy
to recover from yesterday.

Fartleg Workout - Farmington Canal Trail - Treadwell to Hamden Hills

Mid afternoon run, mid 60's, overcast. 

Total Miles: 7.00
Total Time: 1:08:00


Warm-up: 1.5 miles, 16' jog

Fartleg Intervals: 8 x 1' at 5K pace with 1' jog for recovery

(I estimated the 5K pace to be about 7:15 - 7:30 assuming a jog
pace of about 8:45-9:00.)

Warm-down: 1' walk followed by 26' jog, 3.5 miles

Workout was doable but had to keep focus to stay on pace
for the last two intervals.

Felt fine after warming down. 

Recovery Run - Waite Street Loop, local streets and road

Mid afternoon run, mid 70's, sunny. 

Total miles: 3.00
Total time: 30:45

Steady pace, resting for 5K tomorrow morning.

Local Race: Seymour Pink 5K 

Temperature in the mid 60's, partly cloudy, a bit humid.

Course has an uphill grade in the first mile, 
last two miles level.

Course had no mile markers, so no splits. 

I warmed up with a 1 mile job and some stretching.

Time: 23'34'' (7:35 pace)	

Placed 2nd in my age group, 23 out of 292, pretty good showing.

I was hoping for a faster pace, but the hill slowed everyone down
a bit.

Tempo Run - Farmington Canal Trail: Treadwell to Valleyview	

Mid afternoon run, mid 50's, overcast. 

Total miles: 8.00
Total time: 1:11:25		

Warm-up: 2 mile jog at 19:32 

Tempo: 4 miles @ 7:56 pace,  32:44

Warm-down: 2 mile jog. 19:11

The tempo pace was a bit faster than I planned.
According to the charts, I should have been running at
around 8:15 or so, but I felt reasonably strong and
the breathing felt right, so I kept at it.

Recovery Run - Farmington Canal Trail: Putnam - Treadwell Loop	

Mid afternoon run, mid 50's, partly cloudy.

Total miles: 4.00
Total time: 42:45

Steady, easy pace after yesterday's tempo run.

Interval Workout - DeNicola Park on a 220 yd track (200m)

Total miles: 6.00
Total time: 1:18:43

Mid afternoon run, mid 60's, sunny. 

Warm-up: 2 miles, 20' jog

Intervals workout: 

5 x 600m with 3' jog/walk rest 

(1) 2:37 
(2) 2:43 
(3) 2:41 
(4) 2:43
(5) 2:39

Avg: 2:41/lap, 7:09/mile pace 

Warm-down: 2.2 miles, 24' jog

This was a good workout, very doable.  First lap was fast so I 
eased off a bit on the 2nd.

Based on the charts, the splits (pace) should have been
from 2:46 (7:22/mile) down to 2:39 (7:04/mile).  I was pleased
to run near that 7:10 pace and I felt okay after the run, tired
but not exhausted.

The 220 yd track is dirt/cinder and conveniently located across the
street from where I live!

Recovery Run - Farmington Canal Trail: Treadwell to Skiff

Mid afternoon run, mid 50's, sunny.

Total miles: 4.00
Total time: 40:00

Steady pace, felt smooth.

Long Slow Run - Farmington Canal Trail: Treadwell to Shepherd

Mid afternoon run, low 50's, sunny, light breeze. 

Total Miles: 14.00
Total Time: 2:16:45

Out:  1:10:19 (10:03 pace)
Back: 1:06:16 (9:28 pace)

Steady pace gong out and then slow progression coming
back, picking up the pace to 9:04 @ mile 13.

Tempo Run - Farmington Canal Trail: Treadwell to Valleyview

Mid afternoon run, high 50's, sunny & windy. 

Total Miles: 8.00
Total Time: 1:12:56

Warm-up: 2 miles jog 20:17 

Tempo run: 4.12m 32'51'' average pace: 7:58/mile
 
Out: 17:00 - 8:15 pace 
Back: 15:51 - 7:41 pace 

Warm-down: 2 miles jog 19:48

This was a good workout.  Because of the long run on Saturday,
I felt a bit sluggish for the first two miles but I was able to
sustain and pick up the pace for the second half and get reach
my target pace near 8:00/mile.

Recovery Run - Farmington Canal Trail: Treadwell to Sandford	

Mid afternoon run, high 50's, sunny & calm. 

Total miles: 6.00
Total time: 58:05

Average pace: 9:41

Steady pace, easy after yesterday's tempo effort.

Speed Work - DeNicola Park & Strides	

Total Miles: 7.00
Total Time: 1:30:24

Mid afternoon run, mid 60's, sunny. 

Warm-up: 2 miles/22' jog followd by 5' stretch

Intervals:
5 x 600m + 3' jog/walk rest 

(1) 2:36 
(2) 2:35 
(3) 2:35 
(4) 2:36 
(5) 2:33

Average: 2:35/600m - 6:53/mile

Warm-down: 4' walk, 3 miles/31' jog

I was pleased with the consistency and the pace, much
improved from one week ago.

The workout was very doable, felt right.

Felt good after warming down.

Recovery Run - Farmington Canal Trail: Treadwell to Skiff

Mid afternoon run, mid 60's, damp and overcast. 

Total Miles: 4.00
Total Time: 39:52

Very easy pace, legs felt good, no aches.

CT Law Enforcement Officers Memorial 5K - Middletown, CT

Mid 60's, partly cloudy, a bit humid.

Course has a long uphill stretch in the 1st mile,
followed by level section until the last 0.25 mile
up an incline to the finish line. 

Warm-Up: 1 mile jog with some stretching

Time: 23:35 (7:35 pace)

I managed to place 3rd in my age group, pleased about that.

Base Run - Farmington Canal Trail: Treadwell to Valleyview

Total Miles: 8.00
Total Time: 1:12:32

Mid-afternoon run, mid 60's, sunny. 

Out: steady 38:32 (9:38)
Back: progressive, 35:00 (8:45

Standard long run... work on endurance...

Speed Work - DeNicola Park & Strides

Total Miles: 8.00
Total Time: 1:39:56

Mid afternoon run, low 60's, overcast. 

Warm-Up: jog 2.0 mile in 22' and 4' stretch

Intervals: 
5 x 600m + 3' jog/walk rest 

(1)2:41
(2)2:36
(3)2:38
(4)2:35
(5)2:35

Avg: 2:37/lap 6:59/mile

Warm-Down: 5' walk and jog 4.0 miles in 41'

Purpose of these workouds is to get used to the 7:00 mile page.

Fartleg - Farmington Canal Trail: Treadwell to Sandford	

Total Miles: 6.00
Total Time: 55:25

Mid afternoon run, low 60's, cloudy. 

Warm-Up: jog 2 miles in 19:36

Intervals: 8 x 1' 5K pace (7:12/9:00--6:52/9:30) + 1' jog

Warm-Down: jog 2 miles in 19:41

I do this workout on the bike trail, so I don't know the
exact pace, but based on feel, I think it is in the 7:12-6:52 range.
I know the total distance for the 8 intervals, so I assume a
rest pace (9:00 to 9:30 and back calculate the speed pace of 7:12 to 6:52).

Looking foward to a 5K on Saturday and the purpose of today's
workout was to get some speed in the legs.

Local 5K - CES 5K Bridgeport 

Low 60's, partly cloudy, breeze. Flat course, out and back. 
More or less ideal conditions.

Warm-Up: 1 mile jog

Splits: 7:15, 7:18, 7:14

I kept pretty even splits and managed to catch one runner
in my age group and thus placed 3rd in my category.

The field was 126 runners, reasonably competitive.

I picked this race because of the flat course since I wanted to
break 23' for the first time this season.

I was pleased with the effort.

Base Run - Whitney Avenue to Peabody Museum Loop (short)	

Total Miles: 6.00
Total Time: 55:21

High 50's, overcast and drizzle. 

Steady, base run at a 9:15 pace. 

I got my run in before Hurricane Sandy came ashore later in the day.
A bit of a wild day with wind and rain.