One Step At a Time Many Times

Recovery Run - Farmington Canal Trail: Treadwell to Sandford

Early afternoon run, mid 50's, overcast & breezy. 

Total Miles: 6.00
Total Time: 58:50

Steady pace...

Base Run - Farmington Canal Trail: Treadwell to Sandford

Early afternoon run, low 50's, sunny & breezy. 

Total Miles: 6.00
Total Time: 56:00

Steady pace, 29' out (9:40 pace), 27' back (9:00 pace).

Long Run - Farmington Canal Trail: Treadwell to Sherman	

Mid-day run, low 50's, sunny & calm. 

Total Miles: 10.00
Total Time: 1:42:41

Long, steady run:

Out: 51'12'' out, 

1' walk/gel break, 

Back: 50'29''

This was my first long run in about a month so I eased into
it, goal simply to keep the legs moving for a long time.

Tempo Workout - Farmington Canal Trail: Treadwell to Valleyview	

Mid afternoon run, low 60's, overcast. 

Total miles: 8.00
Total time: 1:12:50

Warm-Up: 2 mile jog 19:42

Tempo Run: 4.12m @ 8:04 pace,  33'16'' 
(16:53/8:11 out - 16:23/7:57 back) 

Warm-Down: 2 mile jog 19:52 (includes a 1' walk after tempo run).

This was my first fast work out in two weeks and it went pretty good.

The breathing was good, kept a pretty good progressive pace,
a bit faster on the return leg.

I ran this course before at a slightly faster clip (32'44'') so the
extra 30' reflects the low mileage over the past two weeks.

Still, I was glad to be more or less on pace.

Tempo Run - Farmington Canal Trail: Treadwell to Valleyview

Total Miles: 8.00
Total Time: 1:13:43

Mid afternoon run, mid 40's, cloudy. 

Warm-up: 2 mile jog 20:28 (10:14 pace)

Tempo: 4.12m @ 8:04 33'14' (17:16/8:23 out - 15:56/7:44 back)

Warm-down: 2 mile jog 20:02 (10:01 pace, includes 1 min walking).

I signed up for a 5 mile road race on Sunday so I decided to get
a second tempo workout in this week to feel confident about the 
race.

With two days of full rest, I was able to repeat the tempo run
from last Monday, which is a good sign.

Farmington Canal Trail: Treadwell to Sandford

Total Miles: 6.00
Total Time: 57:21

Mid afternoon run, mid 40's, partly cloudy & breezy. 

Steady pace, base run, 

Out: 29'36'' (9:52 pace)
Back: 27'45'' (9:15 pace)

Easy base run after yesterday's temp workout.

Felt fine and did not over do it.

Edgerton Park Loop - Whitney Avenue on Sidewalks

Total Miles: 4.00
Total Time: 39:45

Mid afternoon run, high 40's, sunny. 

Steady pace, recovery run, 9:56 pace, easy on the legs.

Aim today was to stretch out the legs and allow some rest
before tomorrow's race.

Wallingford Turkey Trot 5 Mile Road Race

Course: long hill at mile 1, level otherwise

High 40's, sunny, light wind. Mid day race at 1 pm.

I warmed up with a slow, 2 mile jog and stretching.

Field: 157 runners

Place: 34 overall, 4 in 50-59 age group

Time: 37:53 (7:35 pace)

Splits: 6:54, 8:11, 7:28, 7:11, 8:09

Race started off fast, I was a bit startled to be under 7:00 at
mile 1.

However, mile 2 had the hill and I slowed down to 8:11 but kept
my position.

Regained my face at miles 3 and 4 but lost a bit in the 
last mile.

Overall, this was my 2nd best 5 mile race in 3 years so I was 
pleased(PR of 36:51 on a flat course back in 2009).

Course had quite a bit of traffic and a few peope got close to moving
cars which was unnerving to watch.  For safety reasons, I may pass on
this one next year.

However, it was a good run and met a few friends, so glad to have
done it.

Fellow blogger PRE and training partner PRE had a PR today,
well done Pat!

Recovery Run - Farmington Canal Trail: Treadwell to Skiff

Mid afternoon run, high 40's, sunny & cool.  

Total Miles: 4.00
Total Time: 39:51

Steady pace, recovery run after yesterday's race.

Speed workout - DeNicola Park & Strides	

Mid afternoon run, high 40's, sunny & cool. 

Total miles: 8.00
Total time: 1:19:16

Warm-Up: 22' jog (2 miles long), 4' stretch, 

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

(1) 2:38
(2) 2:37
(3) 2:31
(4) 2:39
(5) 2:38 

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

Warm-Down: 3' walk, 22' jog (2 miles long)

I tried a speed workout today in preparation for a 5K on Thursday.
This may be a stretch but let's see how it works out.

Branford Rotary Y Run & Walk 5K	

High 40's, sunny. Level course. 

Time: 23:36.0	
Pace: 7:36:00	

Splits: 7:25, 7:43, 7:42

Place: 95 out of 928

Well, it was a good race, I finished strong and gained
about 5-6 places in the last 200 meters.

I have done better on this course (22:20 in 2009) but today
was not the day for a PR.

I ran a 5 mile race on Sunday and had a speed workout on Tuesday,
so yesterday's rest day was not enough.  I ran well enough but not
my best, so be it.

On a positive note, the time was comparable to other 5K times last month,
so the key is to rest before an important race.

However, I finished strong and that was satisfying.

Looking forward to the next race!

Base Run - Farmington Canal Trail: Treadwell to Valleyview	

Mid-afternoon run, mid 40's, sunny & light wind. 

Total miles: 8.00
Total time: 1:16:45		

Out: steady 38:30 (9:29 pace) 
Back: steady, 38:15 (9:25 pace)

Long steady run, working on endurance.

Recovery Run - Farmington Canal Trail: Treadwell to Skiff

Mid-afternoon run, mid 30's, light snow/rain. 

Total miles: 4.00
Total time: 40:09

Slow, steady pace.

Tempo Workout - Farmington Canal Trail: Treadwell to Valleyview

Mid afternoon run, high 30's, partly cloudy. Starting to feel like winter.

Total miles: 8.00
Toatl time: 1:11:52

Warm-Up: 2 mile jog 19:55

Tempo Run: 4.12m @ 7:54 32'33' (16:32/8:01 out - 16:01/7:46 back) 

Warm-Down: 2 mile jog, 19:12

This was my best effort for this workoud in the 5 times that
I ran it since mid October.

I was able to start out at a good 8:00 pace and maintain it
and pick up on the way back.

Because of the course layout, going out is slightly uphill,
so I am always faster on the return leg.

I plan to run my last race of the year on Sunday, a 5K, so this
is my last hard workout before the race.

Recovery Run - Farmington Canal Trail: Treadwell to Skiff

Mid-afternoon run, low 30's, Overcast, light wind.

Total miles: 4.00
Total time: 39:31

Slow, steady pace.

This was a light work out before tomorrow's 5K race.