Friday Night Seven with Matt

Tonight I went out for a run with Matt like last week. After taking the day off yesterday running today felt good. I set the path (and pace) and we headed downtown. Ran all over downtown - we hit a red light -we'd turn- just kept moving.

Total distance: 7 miles
Total time: 56:14
Average pace: 8:02
Average heart rate: 169 bpm

Splits
8:11 / 156
8:33 / 158
7:48 / 169
7:50 / 173
8:08 / 175
7:51 / 176
7:52 / 177

http://connect.garmin.com/activity/31777427

Wednesday Tempo"ish"

Didn't really feel that great today - alleriges/sinus - I don't know what it is. After a 15 minute warm up I went off to try an "easy" tempo pace run. After two miles of tempo pace - I had to stop. Walked back home to recover and that was it...rest day tomorrow for sure.

Total distance: 4 miles
Total time: 32:16
Average pace: 8:04
Average heart rate: 159 bpm

Splits
8:50 / 148
8:25 / 152
7:32 / 168
7:28 / 169

http://connect.garmin.com/activity/31563196

Monday/Tuesday Runs

Monday April 26, 2010
Total distance: 5 miles
Total time: 42:30
Average pace: 8:30
Average heart rate: 156 bpm

Splits
8:25 / 149
8:27 / 157
8:40 / 155
8:44 / 157
8:12 / 161

http://connect.garmin.com/activity/31353043

Tuesday April 27, 2010
Total distance: 7 miles
Total time: 58:56
Average pace: 8:25
Average heart rate: 153

Splits
8:22 / 149
8:15 / 155
8:32 / 151
8:32 / 148
8:21 / 155
8:30 / 155
8:30 / 156

http://connect.garmin.com/activity/31466216

Easy thirty minutes (150 bpm)

After talking with Matt on Friday night, and doing some reading, I have come to realize my easy runs aren't easy/slow enough. So I broke out my heart rate monitor - and plan on using that more (especially on the easy/recovery runs).

I plugged my resting heart rate into a heart rate zone calculator - and found my easy runs should be between 131-151bpm. My Garmin's zone 2 is 131-145 and zone 3 is 145-158. Today's goal - run 30 minutes at no more than 150 bpm.

Here's how I did:
Mile 1 - 8:56 / 151 bpm
Mile 2 - 8:56 / 150 bpm
Mile 3 - 8:45 / 148 bpm
.38 miles at end - 3:22 (9:00 pace) / 150bpm

http://connect.garmin.com/activity/31259084

Long run Saturday MRR

Saturday long run day today in Milford. I was looking forward to this run this week as I've felt pretty beat up. I had no plans whatsoever as pace or anything today heading into the run - plan was just to go out see how I feel and adjust as I go. First mile I still felt a bit tired and tight from last nights run- but by the time we hit the second mile that was gone.

Everyone got fairly separated at this point - and I fell into a pack with Dan L, Fred and Amy. We held together for most of the run taking turns at leading the pack. With a little over a mile left, I started to pick up the pace and separate from the group. I looked back and the other three were a good bit back - but around a half mile to go I heard someone running behind me and closing. It was Amy - she had closed the distance in no time.

Last mile clocked in at 7:10 - which felt great. When I was done I thought I could go for a couple more miles but decided not to and focus on getting next week's long run at 10+ miles.

Total distance: 8 miles
Total time: 1:05:06
Average pace: 8:08

Splits
8:50
8:19
8:00
8:29
8:18
8:11
7:47
7:10

http://connect.garmin.com/activity/31064074

Friday Night Five with Matt

Headed out for a later in the day run since my son is still on his spring break. Ended up working out well as Matt was up for joining me for this run. He is a very good and fast runner who has been running for a long time - so I was a bit nervous that I'd be too slow for him - but he let me set the pace and seemed ok with the relatively slowness.

We went on the route I normally do with Leah up through East Rock, over to Whitney, to Armory, then to St. Ronan. We cut over Edwards to Nicholl then home. East Rock hill took it out of me a little more than usual and it took a bit to recover.

Total distance: 5.18 miles
Total time: 41:18
Average pace: 7:58

Splits
8:25
8:05
7:47
7:42
7:50
1:27 (for .18 miles @ 7:51 pace)

http://connect.garmin.com/activity/31015140

1st Annual Milford Road Runners Donut Dash

The race was to run a mile, eat 6 donuts, run a mile. Sounds simple enough. With 12 registered runners I felt I had a decent chance - unless I took too long to eat the donuts. First mile clocked in at a 6:24 - new mile PR right there! Then the donut eating began - first three weren't that bad. The last three began to hurt....I finally ate my last donut and was off for my second mile. The first part of it was a little uncomfortable - but I soon recovered and was able to clock in a 6:34 mile.

1st mile: 6:23
Donut time: 11:23
2nd mile: 6:34

I hope I can use this speed at my next 5k - especially when I dont have to eat 6 donuts at the midway point.

1200+ calories consumed
237 calories burned

hrmmmmm............

Track Day - 4x800s

Headed to Wilbur Cross track today at lunch time, since the kiddos are on spring break. Nice and quiet there - only me and one other runner (and some guy on a bike that was interested in taking my sweaty running stuff that I had shed during one of my recoveries). The plan was to do 4x800s at 3:20 each. Here is the damage:

1 mile warm up - 8:36
800m - 3:04 / 400m recovery
800m - 3:04 / 400m recovery
800m - 3:05 / 400m recovery
800m - 3:07 / 400m recovery
1 mile cool down - 8:52

A little on the fast side but it felt great.

Monday/Tuesday Runs

Monday 4/19 - Hills on Whitney
Total distance: 4 miles
Total time: 33:41
Average pace: 8:25
Splits: 7:46, 8:26, 8:53, 8:35

Tuesday 4/20 - Road, x-country with Leah
Total distance: 6 miles
Total time: 50:39
Average pace: 8:26
Splits: 8:36, 8:47, 8:32, 8:17, 8:04, 8:20

Long run Saturday MRR - (in Newtons)

Today I was a bit nervous heading out - given the state of my ankle over the last few days. I decided to just take it easy and run with the pack this week in my group run. Once we got started and the first mile clicked in at 9:05 (which felt much faster) - I didnt think it was going to go well at all today.

A small group of us started to separate and pick up the pace. Then the small group got smaller and Keith and I started to pull away. I knew we were moving quick - but I told myself I didn't want to know. Running in the Newtons felt good and I just tried to focus on my footfalls as to not twist/roll the ankle again.

Total distance: 8 miles
Total time: 1:03:24
Average pace: 7:55

Splits
9:05, 8:33, 7:38, 7:43, 7:42, 7:46, 7:38, 7:15

http://connect.garmin.com/activity/30300117

Six in the Newtons - with negative splits

After a resting yesterday - I was back at it today. The rain held off just enough for me to get my run in. Was hoping to do some quicker miles today - but I'm still feeling a little beat up from the double I did on Wednesday. I was able to get some decent speed going near the end before my cool down - and that might have been adrenaline fueled from the car that almost clipped me.

Total distance: 6 miles
Total time: 48:23
Average pace: 8:03

Splits
8:23 (Warm up)
8:00
8:09
7:49
7:38
8:21 (Cool down)

http://connect.garmin.com/activity/29472096

Second run of day (w/ Milford Road Runners)

Since I had a team meeting for our Ragnar Relay team tonight and it was scheduled for after the Milford Road Runners Wednesday group run - I decided to join in for the run. Also, I decided to make today a doubles day. Ran 4 earlier this morning and it felt good. For some reason the day got hotter and hotter as the day went on. Supposedly (based on weather.com and my car thermometer) it was 90 degrees at 6pm - I'm skeptical - but no matter the actual number is was hot.

Total distance: 6.5 miles
Total time: 55:49
Average pace: 8:35

Splits
8:31
8:23
8:28
8:49
8:35
8:36
4:24 (for 1/2 mile @ 8:49 pace)

http://connect.garmin.com/activity/29325100

Four miles in my Newtons

Today is a planned doubles day - so first run was planned to be my shorter run but at a relatively picked up pace. I wore the Netwons for this morning's run - not sure which pair to wear tonight. Hopefully tonight goes as well this morning....

Total distance: 4 miles
Total time: 31:52
Average pace: 7:58

Splits
8:16
8:14
7:41
7:39

http://connect.garmin.com/activity/29267279

Long hill repeat up back side of East Rock

The other day my family and I hiked up some paths to get to the top of East Rock (aka Mt. Doom). During our hike we kept crossing this windy, hilly road that cars are not allowed on. So it seemed like a perfect road to run some hills on.

After a one mile warmup, up the hill I went. I tried to stay nice and relaxed as I pushed up the hill. When the Garmin beeped another mile I turned around and headed down (first mile up was at 8:00). After a mile recovery, I turned around and headed back up. This mile was a bit slower but still felt good - 8:12. Turned around for a mile recovery - then I took off with what I had left (which wasnt much).

Looking forward to tomorrow's run in the Newtons.

Total distance: 6 miles
Total time: 48:17
Average pace: 8:02

Splits
8:50
8:00
7:52
8:12
7:42
7:38

http://connect.garmin.com/activity/29181941

Easy 6 in the Newtons

Took a rest day yesterday albeit unplanned - I felt a day after a hard race was the perfect day to do it. My wife, son and I hiked up the side of East Rock park to the summit - 2 miles round trip and 400 feet straight up (or so it felt).

Today I was excited to break out the Newtons again as I am still adjusting to them. Weather was perfect again - maybe a little on the warm side. Must remember to keep drinking water throughout the day. The plan for today was to up my time in the shoes to four miles - come back home grab my Sauconys and do a couple more miles. So - I stashed my Sauconys by my car and headed out. I tried to stay close to home in case I had any shoe issues. After I finished the first two miles, I felt two more miles in the Newtons was totally doable. I made sure I stayed in a good rythym and was trying to stay focused on my foot fall and stride length. After the "planned" four miles was done - I figured two more couldnt hurt so I just kept going in the Newtons to finish off the run.

The Netwons feel great. I've adjusted pretty well to them and will start going a bit longer in them but still alternating them with the Sauconys for another week. New route tomorrow up the other side of East Rock to the summit...

Total distance: 6 miles
Total time: 47:23
Average pace: 7:53

Splits
8:13
7:53
8:05
7:43
7:53
7:34

http://connect.garmin.com/activity/29075788

Greater Hartford Quarter Marathon Race Report

My main goals heading into the Greater Hartford Quarter Marathon was a) run an evenly paced race and b) to try and finish in 48 minutes. Race day weather was awesome - sunny, calm and temps in the high 60s and race start. After picking up bib, I did a nice warm up of about a mile and half at an nice easy pace. Last quarter mile of warm up I picked it up to waken the muscles a bit. Finished my warm up about 10 minutes before the start of the race.

I lined my myself up near the front of the 7:00 pace group which ended up being the perfect spot to be. When the race started I only passed a couple people and got passed by no one. Successful placement! Around a 1/2 mile in Michael W. from DailyMile passed by me. I looked at my Garmin for the first time then and saw I was going a touch under 7:00. A little fast for the start - but nothing that would hurt me. The course then got hilly for the next mile which didnt seem too bad at the time - but then I remembered this was a two loop course. I tried to forget about having to do the hills another time and just focus. As we got back towards the start I looked at my watch and saw that for loop 1 I was at 24 minute (and change).

As the second loop started I realized I had been running in a pocket alone for a good while. I caught up to some other runners (including Doc Leah who was struggling with a knee issue) - and then the hills hit again. These were definetly harder this time around. The course leveled out again and I was able to recover nicely from the hills. With a mile left I started to push the pace slightly. Then I pushed it again when I had the last .55 miles to go. Having a nice long straight stretch to finish was great - I just focused on the finish line, form, breathing until I was done. Stopped the watch and it read 47:56 - official time was 48 minute exactly!

And for keeping an evenly paced run - (minus the last .55 where I picked up the pace 6:35 per mile) my splits were between 7:06 and 7:38. The fastest being the start (darn adrenaline) and the slowest being the second time up the hills. After I finished - I got my medal, a bottle of water and some yummy post-run treats which included rice krispie treat, peanut butter cookie and an oatmeal raisin cookie.

All in all a great race - I paced myself wisely and finished right on where I had hoped.

Official Greater Hartford Quarter Marathon Results

Here are the official results for the Greater Hartford Quarter Marathon.

Place: 76/469
Name: Mark Juliano
Age: 34
S: M
City, St: New Haven, CT
Club: Milford
Time: 48:00
Pace: 7:20

Other Milford/Woodbridge Club Finishers Times:
Craig - 38:58
Kate - 43:39
Gray - 43:57
Emad - 44:08
Leah V. - 45:08
Keith - 46:55
Jim - 47:22
John - 48:15
Wayne - 49:24
Bob - 49:27
Leah S. - 49:54
Barb - 49:59
Christine - 50:15
Janis - 50:27
Fred - 50:35
Jerry - 57:20
Michael - 59:44

"Official" Watch Times from Greater Hartford Quarter Marathon

Total distance: 6.57 (by Garmin)
Total time: 47:56
Average pace: 7:18

Splits
7:06
7:30
7:14
7:27
7:39
7:17
3:45 (for .57 miles @6:35 pace)

http://connect.garmin.com/activity/28813716

Easy short track day

Today I headed over to the track at Wilbur Cross for some easy couple miles to stay loose for tomorrow. Alec and I had a nice walk over to the track....once we got there I laced up the Newtons and started off. Alec joined me for a little bit - but decided walking was more his pace. The first 1/2 mile I kept it very easy, next 1/4 I picked it up a bit, and then recovered for a 1/4. Then I did a 1/4 on and a 1/4 off for the 2nd mile. The last bit I really tried to push - last 1/10th of mile under 6s which felt really good. Alec and I then walked one more lap together - which was really great. Weather was great which made for a busy track...

Total distance: 2 miles
Total time: 15:25
Average pace: 7:42

Splits
8:12
7:13

http://connect.garmin.com/activity/28693672

Easy run with Zak

Again - today was supposed to be a rest day, but I can't pass up the opportunity to run with someone and on such an awesome weather day. Zak and I met at the museum which gave me a nice 1 mile warm up. He was interested in going up to the summit at East Rock park (aka Mt Doom as he calls it). So we worked our way back to East Rock and up the hill. Took a quick break at the top to take in the sites and back we went. Did a kick today for the last little bit - got and held a 5:00 pace for about 100 meters. Today felt great - weather was awesome. I look forward to the Hartford Quarter Marathon this weekend - should be a fun time.

Total distance: 7.71 miles
Total time: 1:08:27
Average pace: 8:52

Splits
8:27
8:24
8:59
8:57
8:53
9:20
9:07
6:17 (for .71 miles @8:52 pace with hard kick at the end)

http://connect.garmin.com/activity/28596255