3 mile Sunday run

Total Mileage: 3.14 miles
Total Time: 28:02
Average Pace: 8:56
Average Heart Rate: 149 bpm
Max Heart Rate: 171 bpm
Average Speed: 6.7 mph
Max Speed: 10.6 mph

Splits (Time/Heart Rate)
9:10 / 145 bpm
9:04 / 147 bpm
8:54 / 154 bpm
0:53 / 162 bpm (for .15 miles 6:26 pace)

Weather:
Temperature: 56.8°F avg / 60.8°F hi
Wind Speed: ESE 2.1 mph

Weekly Mileage: 31.2 miles

10 mile hilly long run - mmmmm College St.

Total Mileage: 10 miles
Total Time: 1:40:33
Average Pace: 10:03
Average Speed: 6 mph
Max Speed: 9.1 mph
No heart rate - had to take it off mid-way as it was bothering me

Weather:
Temperature: 75.5°F
Wind Speed: WNW 10.3 mph

7 mile easy run

Total Mileage: 7 miles
Total Time: 1:06:41
Average Pace: 9:31
Average Heart Rate: 149 bpm
Max Heart Rate: 179 bpm
Average Speed: 6.3 mph
Max Speed: 9.9 mph

Splits (Time/Heart Rate)
9:36 / 141 bpm
9:33 / 147 bpm
9:58 / 150 bpm
9:46 / 145 bpm
9:27 / 148 bpm
9:17 / 152 bpm
8:56 / 158 bpm

Weather
Temperature: 55.4°F
Wind Speed: ESE 11.5 mph

Was able to kick from light to middle gate again at the end ~.33 miles - all around 6:30 or under. Then did a nice long cool down.

Mid week track workout

1 mile warmup
800 @ 3:52 / 400 recovery @ 2:40
800 @ 3:37 / 400 recovery @ 2:42
800 @ 3:35 / 400 recovery @ 2:48
800 @ 3:37 / 400 recovery @ 2:51
400 @ 1:37 / 200 recovery @ 1:30
400 @ 1:37 / 200 recovery @ 1:25
1 mile cooldown

Tuesday pickups

Today Anthony and I hit the bike path do some some pickups. Much like last week 3 minutes on/3 minutes off (sometimes longer depending on when we had to cross roads). The "on" pace was around 6:30-6:40. Also did a .33 mile kick at end all under 7:00 - mostly around 6:20s. Then a quick cool down.

Total Mileage: 5.3 miles
Total Time: 47:25
Average Pace: 8:56
Average Heart Rate: 157 bpm
Max Heart Rate: 183 bpm
Average Speed: 6.7 mph
Max Speed: 11.9 mph

Splits (Time/Heart Rate)
9:46 / 147
8:44 / 151
8:00 / 164
8:54 / 159
9:37 / 159
7:47 / 176 (.3 miles)

Weather
Temperature: 60.2°F
Wind Speed: ESE 8.4 mph

Barrington Firefighter's Memorial Day 5K Official Results

Official Gun Time: 21:59
Pace: 7:04
Unofficial Watch Time: 21:56
Place: 31
Bib: 938
Div: M33
Div Total: 18/48
City, St: Pawtucket, RI

Official Results

Old School Flagg Rd Hill Run

Total Distance: 6.05 miles
Total Time: 56:17
Average Pace: 9:17
Average Heart Rate: 158 BPM
Max Heart Rate: 183 BPM
Average Speed: 6.4 mph
Max Speed: 9.5 mph

Splits (Time/Heart Rate)
9:39 / 141 bpm
9:26 / 152 bpm
9:19 / 167 bpm
9:24 / 157 bpm
9:24 / 163 bpm
8:48 / 168 bpm

Weather
Temperature: 81.5°F
Wind Speed: WSW 13.4 mph

Final kick was a .33 miles again (from light to middle gate) at 7:00/mile or better fastest being around 6:10 average around 6:40 or so.

Nice and easy run today

Nice and easy, slow run today. No garmin today as I forgot to charge it.... So old school running watch for me today.

Total Mileage: 7.2
Total Time: 1:11:24
Average Pace: 9:55

Six miler with pickups

Today was the first "hard" running I've done since the marathon. The plan was to warm up for a mile - then run hard for 3 minutes (around 8:00 pace) then recover 3 minutes - repeat 4 times. Each pickup ended up being around 7:30 easily. Im thinking I need to do a speed test and run a 5k or 10k to see where I stand in the speed world. Moved the final kick back to the light to middle gate ~ .33 miles.

Total Distance: 6.03 miles
Total Time: 53:28
Average Pace: 8:52
Average Heart Rate: 158 bpm
Max Heart Rate: 183 bpm
Average Speed: 6.8 mph
Max Speed: 9.7 mph

Splits (Time/Heart Rate)
9:38 / 136 bpm
8:10 / 161 bpm
8:42 / 163 bpm
8:46 / 162 bpm
9:10 / 162 bpm
8:43 / 167 bpm

Weather
Temperature: 61.7°F
Wind Speed: SE 8.1 mph

Long run Saturday with Drew

Total Distance: 7.03 miles
Total Time: 1:07:31
Average Pace: 9:35
Average Speed: 6.3 mph
Max Speed: 9.1 mph

Splits
9:49
9:28
9:14
9:15
9:55
9:50
9:43

Weather
Temperature: 69.8°F
Wind Speed: SE 9.6 mph

Today's run was rather hard - not sure what it was. Drew and I did finish strong with a fairly good kick.

Easy 3 Friday

Total Distance: 3.02 miles
Total Time: 27:02
Average Pace: 8:57
Average Heart Rate: 150 bpm
Max Heart Rate: 184 bpm
Average Speed: 6.7 mph
Max Speed: 11.6 mph

Splits (Time/Heart Rate)
9:37 / 138 bpm
9:12 / 152 bpm
8:11 / 162 bpm

Weather
Temperature: 60.8°F
Wind Speed: 3.5 mph

Five miler mid week run

Total Distance: 5.02 miles
Total Time: 45:52
Average Pace: 9:07
Average Heart Rate: 156 bpm
Max Heart Rate: 182 bpm
Average Speed: 6.5 mph
Max Speed: 9.3 mph

Splits (Time/Heart Rate)
9:35 / 144
9:10 / 152
9:14 / 158
9:12 / 160
8:37 / 168

Weather
Temperature: 60.8°F
Wind Speed: SSW 13.8 mph

Kick for the last .25 mile - around or under 7:00 (next week hope to extend it to .33 miles)

4 miler recover with negative splits

Total Distance: 4.02 miles
Total Time: 35:42
Average Pace: 8:52
Average Heart Rate: 156 bpm
Max Heart Rate: 178 bpm
Average Speed: 6.7 mph
Max Speed: 8.9 mph

Splits (Time/Heart Rate)
9:33 / 143
9:13 / 152
8:47 / 161
8:06 / 170


Weather:
Temperature: 62.6°F
Wind Speed: E 5.8 mph

Last .25 mile at 7:10 or better.

4 mile run with 1st hill (100 Acres)

Total Distance: 4.03
Total Time: 35:24
Average Pace: 8:47
Average Heart Rate: 156 bpm
Max Heart Rate: 170 bpm
Average Speed: 6.8 mph
Max Speed: 8.9 mph

Splits (Time/Avg Heart Rate)
9:05 / 146
9:11 / 159
9:01 / 152
8:05 / 167

Weather:
Temperature: 57.2°F
Wind Speed: N 6.9 mph

I was able to maintain a 7:00 pace for that last 1/4 mile.

6+ mile recovery

Total Distance: 6.64
Total Time: 0:56:44
Average Pace: 8:32
Average Heart Rate: 163

Splits
8:50
8:32
8:48
8:31
8:51
8:33
4:34 for .64 miles (7:08 pace)

Weather:
Temperature: 64.4°F
Wind Speed: NW 19.5 mph

Second run since marathon

Total Distance: 3 miles
Total Time: 25:35
Average Pace: 8:29

Splits
1 - 8:59
2 - 8:27
3 - 8:06

First run since marathon

Anthony and I hit the bike path today for my first run post marathon. Overall I felt good - legs are tired but not too sore.

Total Distance: 3.11 miles
Total Time: 29:24
Average Pace: 9:28

Splits
1 - 9:35
2 - 9:40
3 - 9:09
.11 - 0:59 (9:26 pace)

Cox Marathon Race Report

After a night of pasta and some games with Celina, Marcus, Kenny, Tom and Laura (and the kids) – I woke up at 5am. Of course I had a crazy dream about the course and getting lost, and the course going through a zoo, and having to do hill repeats in the middle of it. After breakfast (cereal and a banana) – I took a 30 minute nap or so then got myself ready.

Marcus drove Kenny, Laura and I downtown to the start. After a quick stop at the porta-potty we met up with Drew, Justin and Shawn a little after 7. We did some stretching out – and then headed over to the start. Justin, Drew and I lined up together about a 1/3 of the way back (as best as I can guess). The gun went off and we were off.

Mile 1 - I saw Justin, Drew and Laura in the beginning of it, then pulled slowly away. First mile was a 9:05 – a little fast but not horrible (or stupid).

Mile 2-5 – Drew caught up to me. We ran the next 3 miles together. I had the feeling I had to go pee – but I tried to forget about it. We went up Gano, then over Angell and across Henderson Bridge. (this is our normal training path but backwards) When we made the hard turn right off the bridge we saw Justin just coming down the ramp. Ran up the hill to the bike path. Once we got over to the bike path I decided I’d stop to empty my bladder at the next porta-potties. (8:59, 8:51, 8:59, 9:13)

Mile 5-7 – After stopping to pee, I caught back up to Drew (yes yes – I had to haul ass to do it at a 6 and change pace). Shawn was there and ran with us – snapped some pics and kept us motivated. Hills hills hills. (8:03, 9:07)

Mile 7-10 – Drew turned off with the other half marathoners a little after the 7 mile marker. Sometime during mile 8 Shawn drove up next to me cranking Metallica for me and yelled some motivating words (no idea what he said now). I felt really good at this point – no troubles at all. Saw Justin during mile 9 during the turnaround. (8:39, 8:37, 8:47).

Mile 10-13 – During mile ten, I saw a runner on the side of the road with emergency people helping her out. First time, I thought to myself – “What am I doing?”. Hit the half marathon point at 1:55 and change. Missed a mile marker somehow. (8:45, 8:50, 8:44)

Mile 13-20- Big blur of miles, hills, sharp turns, hills and sharp turns. I do remember nice houses, a golf course. Started to get a bit tired but was able to hold my effort fairly well. This is where I realized that not all the mile markers were in the right spot. Hit mile 20 at 2:57 and change. Goal was to get there by 3 hours – so I was doing ok. (8:55, 9:10, 9:13, 9:39, 9:15, 9:18, 9:25)

Mile 20-25– This is where things start to go down hill. I felt alright between 20 and 21 – but right around mile 22 – I got really hungry. Mile 23 is where Im guessing I hit the wall. There is a picture (I think from capstone) – of me around 24 – I’m very curious to see how I look. I pushed myself across the foot bridge next to 195, down the ramp and just forced myself to keep going. When I got to mile 25 (1.2 miles to go) – I was around 3:48 minutes and knew I couldn't lose much more time if I was going to get under 4 hours. No splits really through here - between the mile markers not being true miles - and my state of mind - I really couldn't trust what the watch told me.

Mile 25-26.2 – I felt I picked up the pace (who knows if I really did). Looks like from my watch the last full mile was at a 9:39 pace. Tom was just before the 26 mile marker and yelled out to me – which was exactly what I needed to give me a boost. I turned left to head into downtown and started to run as fast as I could at this point. By my watch the last .2 miles were done at a 7:11 pace. The video Shawn took of me doesn’t look that fast – and I look terrible. I saw the clock getting close to 4:00:00 – so I really had to haul ass and I crossed as the clock (gun time) went to 3:59:55. WAHOO!! - sub 4 hours.

After I crossed the finish line I was DONE (physically and mentally). My eyes immediately started to close and all I wanted to do was go lie down and sleep. A medical person stepped in front of me very quickly and had to ask me twice if I was ok. I told her I was (probably should have said I wasn’t)….then I saw Anthony who knew I wasn’t doing well – and went to get me water and help me sit down on the curb. I sat there for a few minutes until the rest of the crew came over. We strolled down to get some food and water. I ate a few pieces of pizza – then lied down in the grass and fell asleep. I kept waking up and falling asleep. Feet and ankles very sore – took off shoes – and that felt so good. Justin came down after finishing and we all sat around and chatted.

We then headed up to Thayer St for lunch where I ate my normal post race cheese burger. All in all it was a good day - very tired, very sore – but very happy at my accomplishment. I’m definitely not one and done.

Other's Results:
Justin (Marathon) - 4:19:07.43
Andrew (1/2 Marathon) - 1:53:12.25
Kenny (1/2 Marathon) - 2:12:33.80
Laura (1/2 Marathon) - 2:14:36.18
Shawn (5k) - 26:31.00
Tim (5k) - 24:36.01

Cox Sport Marathon Providence RI Official Results

Place: 289
Div/Total: 123/235
DIV: M0139
Age: 33
#: 649
City State: Pawtucket RI
Net Time: 3:59:29.95
Gun Time: 3:59:55.35
Pace: 9:10


http://www.coolrunning.com/results/09/ri/May3_CoxPro_set1.shtml

Luszcz Loop - last run before marathon

Total Distance: 2.52 miles
Total Time: 21:28
Average Pace: 8:30
Average Heartrate: 154 bpm
Average Speed: 176 bpm
Max Speed: 14.6
Average Speed: 7.1

Splits (Pace/Heartrate)
9:01 / 146
8:20 / 158
4:06 / 166 (7:53 pace for .52 miles)

Temp: 55.4(°F)
Wind: WNW 6.3(mph)