| Location: Hamden,CT,USA Member Since: Mar 15, 2012 Gender: Male Goal Type: Age Division Winner Running Accomplishments: 12/4/2011 5K 21:32 PR
3/24/2012 10K 45:47 PR
9/3/2012 20K 1:45:07 PR
(New Haven Road Race)
4/29/2012 13.1M 1:42:24 PR
(Cheshire Half Marathon) Short-Term Running Goals: 5K in 21 minutes...
Six Week 5K Training Plan - 6/17/13
Mile (1600m) Time Trials Long-Term Running Goals: Stay healthy and keep running for another 20 years... Personal: Ran track and field in high school, half mile and 4x440 relay. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 21.00 | 9.00 | 30.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:41:20
Early afternoon run, 64F, sunny.
Base run.
Out: 50:31 continuous (~9:42).
Turnaround: 1:04 walk/water
Back: 49:33 (~9:19)
Long slow run, kept the pace steady and easy.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
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Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 35:38
A Mid afternoon run, 48F sunny.
Out: 18:09
Back: 17:29 with 1M @ 7:57
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| | Race: |
NIA Jingle Bell Run 5K Nichols (3.107 Miles) 00:24:52, Place overall: 100, Place in age division: 12 | | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
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NIA Jingle Bell Run 5K Nichols
Warm-up: 3 easy miles
Warm-down: 1 easy mile
Finish time: 24:52
Mid morning race, high 30's, sunny & dry.
Splits: 1) 7:43
2) 8:27 (Mile 1 marker was a bit off.)
3) 7:56
F) 0:48
According to a few runners around me at the 1 mile mark, the
mile marker was a bit off so my first split seemed fast and
the second correspondingly slow.
I ran this race back in 2010 in a time of 23:43.0, so a bit slower this
year but overall, age considered, a decent time.
The course has a good hill in the second mile which adds 10-20 seconds to the
overall time.
The field was pretty competitive so I was pleased to be 100/641, top 16%.
My immediate goal is to get my time down to 24:00 and eventually closer to 23:00.
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| | Race: |
Christopher Martins 5K New Haven (3.107 Miles) 00:24:04, Place overall: 388, Place in age division: 24 | | Slow miles | Fast miles | Total Distance | | 1.00 | 3.00 | 4.00 |
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Christopher Martins 5K New Haven
Warm-up: 1 mile easy
Net time: 24:04
Mid morning race, 54F, overcast & dry.
Splits: 1) 7:32
2) 7:51
3) 8:00
F) 0:49
I finished 24/97 in my age group, so decent effort.
Based on my experience last year, I did not want to get caught in the middle of the pack,
so I started towards the front of the group, which allowed me to get a good start.
The first mile was slightly too fast and I felt myself slowing down about midway through
the race. However, I figured I could still do okay if I paced myself going into the last
mile. I held on but I did not have much left in the last stretched, so a few people
passed me (mostly younger), but I figured that was okay for now.
Pleased with the net time, big improvement over 10 days ago.
The recent speed work helped to get back into race mode.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 2.00 | 5.00 |
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Intervals - Hamden High School
Total miles: 5.00
Late afternoon run, partly cloudy, 41F.
Warm-up: 2 miles @ 18:08 (9:04 pace)
8 x 400m/rest (slow walk around the start line)
1) 1:48/1:15
2) 1:45/1:14
3) 1:45/1:14
4) 1:42/1:14
5) 1:43/1:15
6) 1:42/1:15
7) 1:42/1:15
8) 1:44/-
Warm-down: 1 mile @ 8:49
For good measure, I jogged up and down the stadium steps,
total of 8 repeats, figured it would strengthen the legs a bit.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 21.00 | 9.00 | 30.00 |
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