| 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 | | 32.00 | 6.00 | 38.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
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Long Run - Farmington Canal Trail: Treadwell to Sherman
Mid afternoon run, mid 40's.
Total miles: 10.00 (route long by 0.4 miles)
Total time: 1:38:14
Out: Steady, 50:23 (10:04 pace)
Turnaround: 2'00'' walk/gel break,
Back: overall time of 45:51 (9:10 pace)
The run back included some speed work, Fartleg, 1 mile fast + 4' jog:
(1) 8:05
(2) 7:44
(3) 7:52
The faster miles are at my 10K pace, so a good addition to the
long run.
Big help running in the cooler temperatures, could not do this
back in July!
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Hamden Hilly Run
Mid afternoon run, mid 50's, cloudy.
Total miles: 8.00
Total time: 1:20
Slow, steady pace with 5 hill sections. (Short: 0.12m)
This was supposed to be a recovery type of a run, which I did on
the streets. Since the pace was pretty slow, 10:00/mile pace,
I added some hilly sections to build up some strength.
Was pretty tired after the run but felt okay after a 30 minute
nap.
I find hills a bit annoying to do, but I know they help a lot
on the flat runs, so I am doing it.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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Recovery Run - Farmington Canal Trail: Treadwell to Skiff
Total miles: 4.00
Total time: 38:32
Mid afternoon run, mid 40's.
Steady pace, 19:35 out (9:45 pace), 18:57 back (9:30 pace).
Today was an easy day, shorter distance on a flat route.
After a long run and a hilly run, I intentially took it easy
and felt okay after the run.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Base Run - Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 56:11 (9:22 pace)
Mid afternoon run, low 40's, partly cloudy.
Steady pace, base run: 29:02 out (9:41 pace), 27:09 back (9:03 pace)
Typical base run, steady first half and pick up the pace
on the return leg.
Just about the right level of effort, not too tired after.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
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Long Run - Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00 (Long: 0.4m)
Total time: 1:34:57
Mid afternoon run, mid 40's, a bit on the cool side once the
sun started to get low in the sky.
Out: steady, 48:03 (9:37 pace)
Turnaround: 1'00'' walk/gel break
Back: overall 45:54 (9:11 pace)
Added some speed work, Fartleg: 1 mile + 4' jog:
(1) 7:57
(2) 7:42
(3) 8:02
This is similar to the run that I did last Sunday, but about 3' faster
due to a shorter break at the turn around and a faster pace going out.
I felt strong going out, felt the benefit of the hill work earlier in
the week.
The second fast mile (7:42) took me by surprize, so I made sure to
walk for 30 seconds after to recover. However, I felt it on the 3rd
mile but was glad to get close to 8:00/mile.
Overall, I was able to log 38 miles this week which is good after logging 10 last week, my rest week.
The legs feel file, no signs of injury, so this level of effort may
be sustanable for a few months.
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 32.00 | 6.00 | 38.00 |
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