Long slowish hill (repeat) run/Distance confidence Run

Since the Cape Cod Marathon fiasco, my confidence in running long has been totally shot. I hope to get some confidence back over the next three weeks so I can...well Ill hold off on mentioning it for now. I actually had goals/objectives for today's run (I was inspired by The Running Laminator to setup goals for runs). So here they are in no particular order
1) Run for 90 minutes
2) Make the course nice and hilly
3) Strong finish

Not knowing how well I'd hold up for that length of time, I created this crazy route where, after a warmup, I ran up Whitney Ave and starting with the hill on Edwards and ending with the hill on Armory, I would run up then down each hill thats off of Whitney. Then using the downhill and Whitney Ave portion to the next hill as the recovery. At first this felt good as the hills were a decent distance apart, but as I moved north up Whitney they got closer and closer together. After I finished the last hill, I ran all the way back down Whitney to Trumbull and then back up Orange to home. Last full mile split time was 8:12 (see below) which to me after the hills and being the end of an 11 mile training run was a nice strong pace.

I'm not one to really ever run with my iPod - but today I needed a little extra motivation from something (didn't sleep very well last night and this morning was rough). Ipod came out with me for a run for the first time in a long time. Pantera was a good motivator for the hills today. One week until the WPLR 5k in New Haven - no goals to announce on this but overall I'd be happy with a strong run race from start to finish and finish around 22 minutes.


Total Distance: 11.18 miles
Total Time: 1:38:36
Average Pace: 8:49

Splits
8:52
8:31
9:01
8:59
9:19
9:15
9:21
8:52
8:28
8:28
8:12
1:12 (for .18 miles @ 6.51 pace)

http://connect.garmin.com/activity/25734426

Had a 30+ mile week this week - which is a good start to get my base back for....no wait I said I wouldn't mention it yet.

Short morning run to beat weather (again)

Today's weather was supposed to be much like yesterdays (and unfortunetly tomorrows)...so I headed out after dropping my son after school. Another rainy run - but I can't complain.

Total milage: 3.14 miles
Total Time: 25:25
Average Pace: 8:06

Splits
8:26
8:07
7:54
0:57 (for .14 miles @ 7:00 pace)

http://connect.garmin.com/activity/25504625

Rainy splashy run

"I'll run in the rain till I'm breathless
When I'm breathless I'll run till I drop" - R. Plant

Ok, so I didn't run til I dropped, but I was the Fool in the Rain and ran relatively hard today. Since it was supposed to rain all day today (and mostly did) there was no way to fool Mother Nature today like I did yesterday with a morning run. I went out at lunch time and decided since it was raining quite hard that today would be a great day to just run at a pretty good pace and get back home to the warmth. So my "goal" was to go 4-5 miles around 36-40 minutes....

Total Mileage: 5 miles
Total Time: 39:48
Average Pace: 7:57

Splits
8:12
7:45
7:53
8:00
7:56

http://connect.garmin.com/activity/25454447

Overall a great run I was able to run downtown without too much trouble from the lunch time traffic I usually run into - and - I didn't get splashed by any cars. Shoes are drying now in front of the heater in my make shift shoe dryer (http://twitpic.com/13tcnz) I setup and hopefully ready for tomorrow's rainy run again.

Recovery morning run

Today's run was set to be a recovery run...I wanted to go early as the weather was supposed to get bad as the day went on. I went up the Propsect St hill again to hope to be over prepared for the WPLR 5k thats coming up soon. Overall felt good and was able to beat the weather today. My guess is I won't be as lucky the rest of the week.

Total Mileage: 3.78 miles
Total Time: 31:04
Average Pace: 8:13

Splits
8:01
8:32
8:13
6:17 (for .78 miles @ 8:05 pace)

http://connect.garmin.com/activity/25375924

Migraine busting 8 miler

I know it may sound crazy - but when I don't run, I get migraines. I can take prescriptions for them - but I hate using meds for something that I can fight off in other ways. So when people ask me why I run one of the reasons is to avoid the migraine. Some think the migraine is just the headache - but for quite a few of us its so much more. Since I hadn't run in three days one had started to settle in this weekend.

Today, I went out to go a medium to long distance (for me these days) to try and fight the migraine. Run went very well - and as soon as I got done cleaning up afterwards with a warm shower 95% of the symptoms had sub-sided.

Total Mileage: 8 miles
Total Time: 1:05:58
Average Pace: 8:14

Splits
8:00
7:57
8:08
8:39
8:13
8:07
8:37
8:14

http://connect.garmin.com/activity/25331379

Three run in twenty four hours

Over the last 24 hours I have done three runs in my beginning phases of preparing for Ragnar (and also in attempt to have a "normal mileage" week in an abnormal week).

Wednesday 2/17 AM Run
Zzzzzzzz super sleepy.
Total Mileage: 3.62 miles
Total Time: 32:12
Average Pace: 8:54
Splits: 9:23/8:54/8:34/5:19 (for .62 miles @ 8:38 pace)
http://connect.garmin.com/activity/24886229

Wednesday 2/17 PM Run
Went to meet up with the Friends of East Rock who meet Wednesday at 7pm in front of Romeo and Cesares market. I guess the cruddy weather kept everyone away except for one other person (Dean). He was relatively new to running so we kept it slow. I tried my hardest not to push (sorry Dean). I noticed he was using my tactic when I run with faster runners (something I saw in Runners World) called the Open Ended Question - get me talking to slow me down. This was my first run in the dark ever and I tried out my newly acquired night gear that I got for Ragnar. Celebrated my first night run with falafel and some ice cream for dessert.

Total Mileage: 4 miles
Total Time: 36:44
Average Pace: 9:11
Splits: 8:54/9:14/9:11/9:23
http://connect.garmin.com/activity/24932413

Thursday 2/18 AM Run
Very sleepy. Pushed the second mile in hopes to wake up and get the blood flowing.
Total Mileage: 4 miles
Total Time: 33:50
Average Pace: 8:27
Splits: 8:47/7:37/8:43/8:43
http://connect.garmin.com/activity/24952775

Early morning 4 mile recovery/easy run

Today, and the rest of this week, I had to get out early for my run as my son has the week off of school - and I need to be back so my wife can go to work. Ive never been a good before 8am runner - but in order to get my mileage in this week - there is no choice. I noticed it took a bit longer to warm/loosen up than normal. Weather was behaving this morning which was great - I was actually overdressed. Im hoping the weather holds off enough for me tomorrow so I can get my speed or hill workout done (not sure which to do yet).

Total Mileage: 4 miles
Total time: 34:13
Average Pace: 8:33

Splits
8:56
8:39
8:10
8:26

http://connect.garmin.com/activity/24739891

I finished the two hundred sit-up program last night with 200 sit-ups in a row. Abs were burning for 15 minutes or so afterwards - but it has all paid off. My core is much stronger which in turn has made me a better runner. Now - Im on the last week of the one hundred push-up program. This one has been much harder and I actually look forward to finishing it.

Long run Saturday

Today was supposed to be a long slowish day at a comfy pace (especially since track work on Thursday and race last weekend). However, as usual my Saturday runs turn into a quasi-tempo run. Which is fine by me - I hate doing tempo runs (even quasi-ones) alone. I was hoping to finish today around 64 minutes. Met the "normal" Saturday crew at the Milford Library - and we were off. Most off the roads were still pretty icy and some parts were still covered in a few inches of snow (on top off the ice) which affected some of my time (3rd and 4th miles). Overall a good tough run and I was mostly able to keep up with everyone. With a "short cut" Dan came up with (which added mileage somehow) as soon as my watch beeped 8 miles I stopped. Then jogged a nice cooldown the last tenth of a mile back to the library which was a nice cooldown.

Total Mileage: 8 miles
Total Time: 1:04:08
Average Pace: 8:01

Splits
8:34
7:54
7:53
8:12
8:11
7:58
7:45
7:40

http://connect.garmin.com/activity/24565125

Remember the National Marathon needs volunteers - please check out the The Running Laminator's blog entry for information here.....

Recovery Friday

After an intense track day yesterday - today was all about recovery and just a nice simple mindless run. With my son having a 1/2 day today, I had to run in the morning - which meant dodging morning commute (cars and pedestrians) and the leftover ice on the sidewalks. I did my usual "easy day" route towards downtown, passed the hospital, then back up Propsect to Canner then home. I focused on my breathing and foot strike today. Amazing when you breathe properly you can settle into a nice comfy pace and keep it relatively consistent. End of the third and beginning off the fourth mile was the hill (as usual) and part of my next 5k course. I need to work on that hill as it will be a big difference maker in getting a good time - maybe some repeats of it next week. Long run tomorrow with Milford Road Runners - hoping for 8-10 miles.

Total Mileage: 5 miles
Total Time: 43:44
Average Pace: 8:44

Splits
8:51
8:24
8:54
9:11
8:21

http://connect.garmin.com/activity/24500369

Also finished the final week of the twohundredsitups program and the 5th week of the onehundredpushups program. Final sit-up test this weekend sometime.....more to follow....

Also - please check out the Running Laminators latest blog entry. The National Marathon in DC needs volunteers for their March 20th race. If you live in the area and can volunteer please do...

Track work Thursday!

Today I headed to a nice indoor track for some speed intervals. I headed over there with Leah and Matt (two FAST runners) - I went hoping just to hang on. Best part of running indoors is being able to run in shorts and NO COMPRESSION PANTS (I even had to dump my shirt after the first 800m). After a 2000 meter warmup I did the following:

800m - 3:11 / 400m recovery
1600m - 6:37 (wanted to puke after this one) / 800m recovery
800m - 3:19 / 400m recovery
400m - 1:31 / 200m recovery
400m - 1:31 / 200m recovery
400m - 1:32 (Leah did an 800 here but I could not keep up)/ 200m recovery
400m - 1:33 / 200m recovery

I was able to mostly hang with Matt and Leah which surprised me. My left calf issue seems to have gone away for now. It was my first real track work in a while and although it hurt at times (love the shortness of breath you get in the last 100 meters of an 800) - track intervals are so worth while. Usually on my recovery/longer runs I have time to think about stuff and relax. Track there is no time to think about anything (I find) but focusing on form and hitting your marks (and not tripping over your feet).

3+ recovery run

Since yesterday was a race and I ran hard - today I headed out for just a short recovery run. Only goal was not to go to fast as I still have some twinges from the race.

Total Mileage: 3.14
Total Time: 27:34
Average Pace: 8:47

Splits
8:43
8:51
8:54
1:04 (for .14 miles @ 7:54 pace)


http://connect.garmin.com/activity/24259598

Honest Tea Run for Refugees 5k Race Report

The plan for this race was to be a tune up fun race that I would push but nothing crazy - finish then go home and relax, have a drink and watch the Super Bowl. After going eight miles yesterday at a fairly quick pace, and the race being the 9th day in a row I have run - I felt taking it easy would be the best idea.

The race started at Wilbur Cross HS, which is literally a tenth of a mile at most from my place. I headed over at 8:30 picked up my bib, timing chip and t-shirt and went home to stay warm and use my own facilities. I went back shortly after and met up with some other Milford Road Runners. We all did a nice easy warm up together...I ended my warm up with three gentle pickups to wake up (and warm up) the muscles a bit.

Got to the start line with plenty of time to stay loose and warm and to try and stretch out my left calf which has been causing me some troubles. I lined up close to the front this time to not have a repeat of the Chilly Chili 5k start. Gun went off and so did we....

First half of the course goes up a decent hill. I was hoping to stay around 8-8:15s for the up portion. I passed quite a few people on the hill and was able to get a 7:10 first mile. Right before the turn around - the lead runners came FLYING down the hill. Hit the turn around and started to push the pace a bit - got passed by one runner here. When I hit the second mile at a 7:12 split I quick did some math and realized a PR was in play (if i didn't waste too much energy to go up the hill). At this point I figure if I could PR I should go for it. I picked up the pace again - at one point I looked down and my Garmin said I was doing a 5:55 pace). Julia (from Milford Road Runners - who I met after the race) was near by and pushing me along and for the last 1/2 mile or so. I really had no "kick" for the end as I was running at all out as I could at that point. I looked up at the clock as I crossed and realized I had PRd with a 21:10 (previous PR 21:59) - I was so happy I forgot to stop my watch for a good couple minutes after I finished. Oh well - (if my math is correct my splits are 7:12, 7:10 and 6:11 for the last 1.1 mile) I have to thank Julia a ton for pushing me along the last little bit (she did have a kick at the end and blew past me with no troubles).

Milford Road Runners had a great showing in the results and quite a few hardware was given out. Congrats to all runners today!

Honest Tea Run for Refugees 5k Results

Place: 35
Place in Division: 12
Bib #: 118
Division: M3039
Time: 21:10
Pace: 6:49

Official Results

No "official" watch splits as I forgot to stop my watch at the finish.

Saturday Long Run with MRR

Today was long run day....Met up with the Milford Road Runners at the library again. No snow today although all the weather reports said there would be. One thing we had was cold and wind. I planned on going an easy 6 today since I have race tomorrow - but that didn't happen.

Total Mileage: 8 miles
Total Time: 1:06:28
Average Pace: 8:18

Splits
9:01
8:23
8:12
8:25
8:14
8:06
7:56
8:09

http://connect.garmin.com/activity/24050338

Quick easy three

Great way to end the work week with a quick "easy" three miles. Since I have a race on Sunday I was planning on going easy (9:00/mile) - but for some reason I went faster. Running downtown at lunch time turns into a human obstacle course...helps break up the run a bit and I used it to envision passing people at the race. Long slow run tomorrow with the Road Runners...

Total Mileage: 3 miles
Total Time: 24:40
Average Pace: 8:13

Splits
8:38
8:20
7:42

http://connect.garmin.com/activity/23988856

East Rock Park Run - to the top of the hill

Today I ran to the top of East Rock park. My new Saucony's that I won arrived today too - so I took them out for a spin. This is slowly becoming a favorite run of mine. Very challenging grade but extremely satisfying to get to the top. This weekends race goes up 1/2 of it or so - I did some race paces for short parts of the ascent and descent. Figure I'd push on race day for the ascent - but not TOO hard and save the majority of my energy to crush the descent.

Pictures from todays run (yes I brought my camera along) --> http://bit.ly/9k7oWp

Total Mileage: 5 miles
Total Time: 43:25
Average Pace: 8:41

Splits
8:51
8:54
8:40
8:30
8:28

http://connect.garmin.com/activity/23926321

Easy 5 miler today

Only plan today was to go five miles and to take it easy. Nothing too crazy...

Total Mileage: 5 miles
Total Time: 44:45
Average Pace: 8:57

Splits
8:57
8:55
9:12
8:43
8:58

http://connect.garmin.com/activity/23858195

Ladder Step Down Speed Work - Ragnar Relay - USATF Grand Prix

I planned today's speed work to be a ladder step down. Basically I started with a one mile warmup then did the following:

7 minutes at marathon pace with a 3:30 recovery
6 minutes at 30k pace with a 3:00 recovery
5 minutes at 1/2 marathon pace with a 2:30 recovery
4 minutes at 15 k pace with a 2:00 recovery
3 minutes at 10k pace with a 1:30 recovery
2 minutes at 4 mile pace with a 1:00 recovery
1 minutes at 5k pace with a :30 recovery

I never know when using McMillan if I should enter current pacing for things or goal pacing. I went with goal pacing which worked out to be the following:

Marathon Pace: 8:01
30k pace: 7:50
1/2 Marathon Pace: 7:36
15k Pace: 7:26
10k Pace: 7:11
4 mile pace: 7:03
5k pace: 6:56

Running this on a busy road was tough as with most of my runs I had cars and intersections to navigate - and I've come to realize most cars dont care that I'm trying to maintain a 7:36 pace (not that I expect them to). The 7 minute interval was ok...had some troubles settling into a pace. Same with the 6 minute interval. I found as the interval pace picked up I felt more comfortable holding that pace. The last minute interval I did all out (since I did most of the 2 minute interval just under 7:00 pace). This was a tougher run than I anticipated it being - and I found out that Im not good at settling in on a pace and hold.


http://connect.garmin.com/activity/23791930

Also today I decided to join my running club and run in the Ragnar Relay from New Haven to Boston. I did a relay last fall in Vermont and had a great time - Im hoping for the same. I figure its twice as long - so twice as fun? Also, I signed up on USATF.org and plan on racing the Connecticut USATF race series this year.

Easy Monday 5

Nothing fancy today - trying to take it easy again today before tomorrow's speed workout. It was a bit windy during the third mile (the downtown mile) and I seemed to catch every light red. The temperatures have dropped again to compression pant weather which makes me unhappy. I am not a big fan of them as they do get uncomfy after a while. Once the temps get back above 35 they go back in the drawer.

Total Mileage: 5 miles
Total Time: 42:39
Average Pace: 8:31

Splits
8:35
8:21
9:06
8:47
7:48

http://connect.garmin.com/activity/23714012