Easy Sunday Run

Since I went long yesterday, today was a planned easy/recovery day. Only thing I had planned was to get consistent pacing. So since I was not worried about WHAT speed I was supposed to go, I could focus on just keeping it consistent.

Total Mileage: 4.5 miles
Total Time: 37:36
Average Pace: 8:21

Splits
8:30
8:32
8:29
8:33
3:30 for .5 miles 7:01 pace

Group run with MRR - 10 miler

With the today's morning temperatures starting at 8 degrees with a feels like -4 (that's right - MINUS four) - I figure what a great day for a long run.

I met up with the Milford Road Runner gang at the library as usual - and we didn't stand around and chat much due to the cold. Had three layers on so I wasn't miserable and once we got going I started to warm up pretty good. By mile 3 I had taken my clava off and just went with the hat on top. By mile 5 had unzipped the top layer, and by mile 8 I had taken the hat off - my beard was pretty icy by the end. Pace was great considering it was 10 miles and I haven't run that long since October. Dan is great to run with as he can push the pace without absolutely killing me.

Total Mileage: 10.32 miles
Total Time: 1:25:25
Average Pace: 8:16

Splits
9:17
8:29
8:16
8:29
8:26
8:01
8:15
8:03
7:45
7:44
2:34 for .32 miles - 8:05 pace

http://connect.garmin.com/activity/23528076

And week 3 of the hundred push-ups program and week 4 of the two hundred sit-ups program is in the books. The sit-ups have helped alot in my core strength and in my runs. I feel more stable and strong in the "abular" area when running.

Mother nature/Snowy shortened run

Oh mother nature - why do you torment me so. Today was supposed to be a speedwork day, 8 miles with 1 mile warmup, 8x800 with 400 recovery, 1 mile cool down. However, with the snow/slush that was now covering the ground I decided doing speedwork on slippery, slushy roads/sidewalks was probably not a smart plan. I decided to head out warm up as planned and see what I could get done. Once I got started I knew 8 miles would be challenging if not impossible. Once I got loose I decided to cut the mileage to four, and just turn the structured speedwork into a fartlek run. The unstrucutred speed worked out great as some parts of the sidewalks/roads were relatively clear and easy to go fast on - then I'd hit a patch that was covered in snow and slippery which worked for the recoveries. Also I never realized how tricky curbs are when you can't see them.

When I got near my son's school I noticed alot of school busses going toward it - so I decided to head home. This turned out to be a good idea as they were getting out an hour early due to the weather. Overall I did 15 or so pickups at varying speeds and distances and only almost fell two or three times. Hopefully the weather next week behaves and allows me to get back to my "normal" speed workouts.

Total Mileage: 4 miles
Total Time: 35:20
Average Pace: 8:50

Splits (Avg Speed/Max Speed)
8:33 / 6:11
8:49 / 6:09
8:53 / 6:46
9:04 / 6:02

http://connect.garmin.com/activity/23399597

Recovery run day

After yesterday's hills, today was scheduled to be a recovery day. Weather was great today - I'm still getting used to the "warmer" temperatures and trying not to overdress - but I failed with that today. I have to remember 40 is not cold. It's shorts and tshirts (with gloves) weather.

Oh well...Headed out today with no real set plan in mind but to get five relatively easy miles in. After a quick stop at the mailbox to mail back my Netflix (priorities) - I headed downtown on to run "the loop" I usually do on easy days. I find it easier to make my runs downtown line up on easy days as their are so many streets to cross, pedestrians and cars to avoid. I have gone downtown on a speed run - but I found this tricky as I was usually sneaking up on people running at all out breathing like a crazy person. I'm still looking for a good route for my speed runs where I don't have to worry too much about car traffic or scaring the crap out of people as I run past.

But I digress...after I got back to State St I decided to head up Edwards and up the hill on the other side of Whitney. Not sure why I thought running the hill on an easy day was a good idea. I ran past my son's school (gave it a wave although I know he can't see me from his classroom). Then headed out Prospect over to one of the cross streets down to Whitney then home. By the time I got home, I realized that the overdressing is going to be an issue as I was sweating like crazy.

Total Mileage: 5.5
Total Time: 48:15
Average Pace: 8:46
Average HR: 154
Max HR: 175

Splits: 8:40/8:33/8:52/8:51/8:56/8:44

http://connect.garmin.com/activity/23341157

On a side note, the other day I realized I have gone over 2000 miles since I started keeping track midway through 2008 (I started running in Aug of 2007). If I left my place in CT and just ran towards say Seattle, Id be just outside Billings Montana.

Hill work Tuesday

After the success of the hills into Killington Ski resort at the 100on100 relay, and the failure of the hills at the Cape Cod Marathon - I decided today that a) you can never run too many hills during training and b) no matter how successful one race is on hills - you can still never run too many hills during training.

Last night I signed up for the Run for the Refugees 5k in New Haven. This course starts about a 1/4 mile from my house so gotta love the no commute to a race. However, it is a very hilly course that goes up into East Rock park and then back down. Today I decided to try out the course.

The plan was to warm-up the first 1/4 mile to where I think the start is, then run up 1.55 miles, then down, then repeat it, then back home. I was able to run the first 1.55 miles (up) relatively hard, then the down I took a semi-picked up recovery down. I hit the bottom of the hill and started over again - this one was still at same effort, but the pace fell a little (not overly concerned with that though). I got to the turn around point and decided to try to go all the way to the summit in East Rock park. This was really fun yet challenging as the road got rather steep and windy. But once I reached the top the view made the run to the top so worth it. I stopped for a few minutes just to take it all in - New Haven from 350+ feet is amazing. I headed down back the way I came up and tried to push the pace a little. Saw a fellow runner on the way up - we exchange pleasantries as we passed.

Today's run was great - and I didn't have to dodge too many cars. I hope to do the run again (maybe not to the summit just the first half of the hill) again as repeats next week in preparation for the race.

Total Mileage: 8 miles
Total Time: 1:08:26
Average Pace: 8:33

Splits: 8:53/8:16/8:31/9:05/8:46/8:51/8:14/7:47
http://connect.garmin.com/activity/23277291

Winter Wonderland Race

Today was the Winter Wonderland Race in Milford. This is one of the races that the Milford Road Runners sponsors and I decided to help out and volunteer. Those who were volunteering and not racing met up around 7am to "race"/run the course before the 9:30am start time.

The pre-race run is supposed to be a fun group run - but since I wasn't able to run yesterday I did want to push the pace a bit. I found myself in the front most of the time - but not knowing the course I wasn't able to just go. First mile was run with Jeff and was a great pace to relax and run (8:47) . Around a mile and half in I noticed my shoe was untied and had to stop to re-tie. I caught back up to Jeff and we hung together for the next 2+ miles (8:47, 8:15). Jeff said he was going to drop back and I tagged along with a couple other runners. The last mile plus just flew by - my other shoe came untied with about a half mile left. We were moving along at such a great pace I decided to leave it as the shoe itself was still pretty snug. Last to miles were - 7:48 and 7:13. I felt great when I finished, and looking back I may have been able to go about 20-30 seconds faster per mile if I had been racing. So all in all a great run.

Total Mileage: 5 miles
Total Time: 40:22
Average Pace: 8:04
Splits: 8:47 / 8:16 / 8:15 / 7:48 / 7:13
http://connect.garmin.com/activity/23107184

I was assigned to assist at the finish line which entailed making sure the runners stayed in order as they finished, pulling tags off of bibs and collecting the tags. It was great to see the finishers come across as I never have been at the finish line of a race to see the 5 minute per mile finishers come in. Working at the race was really fun (even though it was pretty cold) - seeing all different types of runners finish was great - especially the 84 year old gentleman who finished. Great inspiration. If you haven't volunteered at a race before I'd recommend it.

Speed workout Friday - 6x400 + 4/200

In order to reach my 5k goal pace I feel I need to do more speed workouts, so today did just that. With not knowing where a track is here yet I decided to just take the workout to the streets. Todays workout - 6x400m with 400m recoveries, then 4x200m with 100m recoveries. The website I found this at said I should do two sets of that - but given my time constraints to do this workout and having done quite a bit of speed work this week - I decided one was plenty. Maybe I'll try for two next week.

Warmed up for a mile - and then went north on Whitney to start my 400s. The 400s were supposed to be at 5k pace minus 15 seconds - which means just around 7 minute miles. The first 400 was a little on the slower side, but I made up for that on the next four. The last one was tough but I managed to get right around 7. The four 400s were supposed to be "at full but controlled pace" - which turned into around 6:30-6:35 for me. I filled in some "junk" mileage at the end to get to 5 miles (and to get the heart rate back to normal slowly).

All in all - a fun and great speed workout - even if I ran most of it into a head wind - and had to dodge a handful of cars. Please people when driving and you are going to turn right at an intersection - remember to look to the right before you pull out. There could be a pedestrian/runner.

WON NEW SHOES FROM SAUCONY!

Thanks to Dorothy's tweet about a contest Saucony was having on Twitter, I won a new pair of Guide 3s! I'm very excited as I am about to wear out the Sauconys I have now and was contemplating a new pair. Thanks Dorothy for sharing the info! Also my buddy Shawn won himself a pair.... Ill share some pics once they arrive.

Easy run - Farmington Canal Path

After back to back days of hard runs (mile repeats and an all out 3) I decided to take it relatively easy today. Since I had not yet found the Farmington Canal Heritage Trail I went out today in hopes of coming across it.

Today was a little cooler than it has been - but still I'll take 33 degrees over 20's any day. I took my normal path out Canner St - up the hill (terrible way to warm up I think so I'll have to rethink that route in the future). Once I turned on to Division St, it was super easy to find - not sure how I've missed it in my previous runs. Very wide trail with tons of room (although no one was really out there today). I ended up running past the Stop and Shop (which by car seems so far away) and turning around three miles in. I tried to keep my pace relatively steady which I think I did pretty good at considering the big hill in the beginning and at the end to get back home. McMillan that I'm following has my easy runs between 8:30-9:00.

Tomorrow- maybe some hill repeats? I'm sure after spending, what I'm guessing, most of my morning tomorrow at the DMV, some hills will probably do me some good.

Total mileage: 6 miles
Total Time: 51:24
Average Pace: 8:34

Splits (pace/hr)
8:53/145
8:16/154
8:27/158
8:30/161
8:35/162
8:38/162

http://connect.garmin.com/activity/22860123

Running fast is fun

Feeling inspired again, this time Brandon's tweet of "Running fast is fun", I laced up and just took off as soon as I was off my porch. It was a little chillier today than it has been - but still perfect for running (especially fast/hard). Nothing fancy route wise - just the normal down Orange - over to Whitney - up Whitney back to home. I had to make a couple extra turns in the last mile to make it three which slowed my pace down a little. But otherwise - a fantastic run - tomorrow will definitely be a recovery day.

Also first run with my wrist RoadId - didnt even notice it was there. I highly recommend getting one if you (all three of you) don't have one yet. I plan on ordering another for my wife.

Total mileage: 3 miles
Total time: 21:43
Average pace: 7:14
Max pace: 5:10
Average HR: 164
Max HR: 179

Splits (pace/avg hr)
7:32 / 153
7:04 / 164
7:06 / 175

http://connect.garmin.com/activity/22790390

Tempo interval/mile repeats

Today I hoped to do tempo intervals (thanks to some inspiration from reading a post on MilePosts)...which ended up being 2x1 mile repeats. The weather was great today around lunch time and was perfect for doing some speed work. From the McMillan calculator I was trying to get between 7:11 to 7:26 per mile.

I did a nice one mile warm up, and then I was off. I timed it pretty good that my mile would start as soon as I got to St Ronan Street. During the first mile I felt the paced was pushed but not unmanageable. I just tried to focus on keeping a good form and a quick foot turnover. The Garmin went beep - 6:53 mile! I then did a recovery mile up Armory and around Prospect (a bit hilly) back to St Ronan for the second repeat. Again, the pace was pushed, but not unmanageable. I was able to say some choice words at myself out-loud to keep going - Garmin beeped again - 6:57 this time. Had a nice cool down (which I slowly picked over the mile to get to a nice pace again).

Total Mileage: 5 miles
Total Time: 42:36
Average Pace: 8:31

Splits:
9:33
6:53
10:30
6:57
8:42

Three mile easy run...

Just an easy three today to stay loose from yesterdays long run...

Total Mileage: 3 miles
Total time: 25:20
Average Pace: 8:26

Splits
8:59
8:26
7:53

...ok so I didn't keep it as easy as I should have. But it felt great and with a rest day tomorrow I figured why not.

http://connect.garmin.com/activity/22549378

Group run with MRR for 8 miles

Today was another group run with the Milford Road Runners. We met at the Milford Library and we went the usual 8 mile route. Today it was just Dan and I for most of the course until the end when two other guys from the group caught up to us (a little before mile 7). Great run again - I felt the pace was just right - we could talk a bit, legs weren't screaming, and I wasn't gasping for air. Since the weather has been so great here, a lot of the ice and snow had melted and made the course more manageable and we were able to keep a more consistent pace.

No long run next week - I'll be splitting it between two runs - Saturday before we go to a birthday party in RI and Sunday before a race I'll be volunteering at (Winter Wonderland 5 Miler in Milford).

Total Mileage: 8 miles
Total Time: 1:05:34
Average Pace: 8:11

Splits
9:02
8:18
7:59
8:04
8:09
8:07
7:48
8:03


http://connect.garmin.com/activity/22463963

New McMillan Calculations

When I first started running, someone mentioned the McMillan Calculator to me and how you put in your current pace for a distance and it spits out what you should do for pace for different training runs and race distances. I thought it was impossible. However after using it and it calculating my race finishes almost to the second I got hooked. So today, I have done a new calculation based on where I want to try to be for one of my upcoming 5ks (and for the Niantic half marathon). I put the results below mostly to keep track of them for myself - but feel free to look. By no means am I in this kind of shape now...but I hope to be soon. (Im only going to list the distances/training runs that I concern myself with).

Mile - 6:12
3 mile - 20:43 / 6:54
5k - 21:30 / 6:55
5 miles - 35:38 / 7:07
10k - 44:40 / 7:11
10 miles - 1:14:50 / 7:29
20 k - 1:34:10 / 7:35
13.1 miles - 1:39:23 / 7:35

Long runs - 8:30 to 9:30
Easy run - 8:30 to 9:00
Tempo run - 7:17 to 7:35
Tempo intervals - 7:11 to 7:26

400m interval - 1:32.6 to 1:36.5
800m interval - 3:08.8 to 3:17.5

Easy three and week two of 100 pushups/200 situps

Since tomorrow is a group run - and I learned last week not to do hills before a group run - I decided to take it easy today.

Total Mileage: 3 miles
Total Time: 25:44
Average Pace: 8:34
Average HR: 164
Max HR: 193

Splits
8:53
8:33
8:16

http://connect.garmin.com/activity/22400265

And today is the end of week 2 of the One Hundred Push-ups and the Two Hundred Sit-ups program. Im curious, but not looking forward to, the push-up test that needs to get done this weekend.

Six mile easy run

Just an easy run around New Haven today. I did some exploration of the streets of New Haven in hopes to find the Farmington Canal Heritage trail. No luck in finding it today but I'll look again tomorrow.

Total Mileage: 6 miles
Total Time: 54:43
Average Pace: 9:07

Splits
8:45
8:19
9:20
9:17
9:30
9:30

http://connect.garmin.com/activity/22339133

Hill Repeats on Ogden St.....ugh....

So on the way back after dropping Alec off at school, I scoped out some hills in the area to run at lunch time. I found Ogden St (off of Whitney) and it seemed good. It went up for a bit at a decent grade - then it went up steep. Silly me thought this would be a good hill to do repeats on. I did a nice mile warm up at 9:05 and then I started my repeats.

First and second repeats were alright - second part of the hill definitely was hard but doable. Third repeat was hard - but not too bad. The fourth is when the colorful language came out. Numbers five and six were just plain hard. The second part of the hill (where the grade increased big time) was so just so steep that it really was hard to keep things at a 5k effort.

Overall - good and tiring run. Six - 160 meter repeats at 5k effort. No point in putting down the splits for the overall run....


http://connect.garmin.com/activity/22274108

Amistad/Celestano Loop - Easy day

"Easy day" today...(are they ever easy?)...I tried out a new route which took me by my wife's work and my son's school. I decided since it was about 25 to dump the compression pants and only go with shorts. I loved the looks I got when running by people - and some people talked to me about being crazy being in shorts. Little did they know I was extremely warm and so glad I left the compressions at home. I liked this route - a good mix of flat, hills, city roads, and neighborhood roads. If only I could work a little cross country into this it would be perfect.

Total Mileage: 5.75 miles
Total Time: 50:42
Average Pace: 8:49

Splits
8:52
8:21
8:26
8:57
9:14
9:07

http://connect.garmin.com/activity/22212913

Monday Speed Work: 10x1 Minute On/1 Minute Off

In reading the January 2010 Runners World I found a speed workout that seemed it would be good to do today. The workout is on page 36, and is from runner Paige Higgins. Basically warmup, then run 10-20x 1 minute on and 1 minute off repeats. The "on"s are are supposed to be "quick, strong -but not exhausting", while the "off"s are supposed to be jogged. Since I live in New Haven, it's hard to find enough road to do this on without hitting lights. I headed over to St. Ronan St, which is about .4 miles between Edwards and Canner- which is just enough space to do this workout on. The first 4 on segments were great and getting them around/under 6:20 was not too difficult. I felt like I was just on the edge of exhaustion. The next 4 were difficult but doable. Numbers 9 and 10 were extremely hard and I had to push pretty hard to just get a shade under 7:00 per mile. (check out my Garmin activity chart to see for yourself).

Total Mileage: 4.25
Total Time: 36:26
Average Pace: 8:34
Splits (although they dont mean much for todays workout)
9:27
7:45 (max speed 5:41 - 4 "on" segments)
8:11 (max speed 5:48 - 4 "on" segments)
8:48 (max speed 6:10 - 2 "on" segments)
8:52

http://connect.garmin.com/activity/22148792

I'm still feeling the ankle a little from the two rocks on Saturdays run but its getting better. Week two of one hundred push ups and two hundred sit ups started today.

First group run with Milford Road Runners - 8 miler

Today was my first run with the Milford Road Runners. I didn't know quite what to expect for distances and paces everyone was going - but I figured I'd just go with the flow. When I got to the meeting spot, I was able to find a group that was going to go eight miles. Seemed to be a fast group and a slower group in that eight mile bunch - I figured I'd go with the faster group to see if I could hang and worse case I would just drop back with the others. Except I really had no idea where we were going so once we separated I had to stay with Dan and Tom. After a quick warmup mile, we fell into a nice pace. Course was a mix of pavement, sidewalk, snow/ice on grass, snow/ice on sand, snow/ice on sidewalk. So we had to slow up sometimes based on footing. Of course I stepped on two rocks and partially twisted my ankle. The second, and bigger, rock was somewhere between the fifth and sixth mile. I fell back from the group with under a mile to go. Today felt really good. I was pushed to run faster than I normally would on a long day. Look forward to next week - hopefully I'll steer clear of the rocks.

Total Mileage: 8 miles
Total Time: 1:06:19
Average Pace: 8:17

Splits
9:02
8:35
8:01
8:27
8:21
8:14
7:41
7:52

Easy run around East Rock/New Haven

Nothing too fancy today, just an easy run around East Rock/New Haven. No real plan when I headed out - just to not fall as the sidewalks are still pretty slippery. I also was going to take it easy since I plan on going on a longish run with the Milford Road Runners tomorrow. Although it was cold out - I had decided no compressions today. They get way too hot by the end of my runs. I kept (or at least tried) to keep my pacing as even as possible. Only time I broke out of it is when I ran 100 meters up the Edwards St hill as hard as I could.

Total Mileage: 3.8 miles
Total Time: 32:30
Average Pace: 8:33
Average Heart Rate: 163
Max Heart Rate: 181

Splits (pace/heart rate)
8:38 / 163
8:28 / 166
8:35 / 162
8:29 / 161 (for .8 miles)

http://connect.garmin.com/activity/21924057

Also I finished week one of the One Hundred Pushups plan and the Two Hundred Sit-ups plan.

Road ID ordered - (and coupon for you)

Since I run alone mostly I decided it was time to get a Road ID. I got a bracelet version of it. I plan on wearing it for all my runs - but hope to never need it.

They sent me a coupon code to share so if you are planning on buying one here is the coupon code.

Coupon Number: ThanksMark609081

This coupon is good for $1 off any Road ID order. It can be used up to 20 times in the next 30 days.

Long hill repeats in East Rock Park

Today I headed out to run some long hill repeats in East Rock park. I started the repeats right at the turn from Orange St to Famum Dr. Half mile repeats three times...

Total Distance: 4.10 miles
Total Time: 35:04
Average Pace: 8:33

Splits (Pace/Heart rate)
8:42 / 161
8:22 / 164
8:35 / 166
8:35 / 169
8:13 / 176 (for .1 miles)

http://connect.garmin.com/activity/21867767

Long hill and icy sidewalk run

Today I headed out through East Rock Park for the first time. I knew there was a bit of a hill but - WOW - it was long. I cant wait for the summit road opens in the spring to try and tackle the whole thing. Once I left the park on the north side I ran up into Hamden and then back down Whitney to New Haven. Sidewalks on a whole were a mess - so my time was slowed down by quite a bit. Still a beautiful (and cold) run, especially near Whitney Park.

Total Distance: 7.68 miles
Total Time: 1:09:54
Average Pace: 9:06

Splits
8:57
8:59
8:56
8:55
9:14
9:16
9:28
8:57 (for .68 miles)

http://connect.garmin.com/activity/21746275

Me and the Road website

Brandon, from Brandon's Marathon, is setting out on a quest to run every day in 2010. Yes thats right, 365 days straight. Check out the site (MeAndTheRoad.com he created to keep track of his runs.

Good luck Brandon!

Cold, windy, icy run

After some nasty weather here in New Haven (heavy winds and snow) I was able to get out and go for a nice run. Although it was still very windy and cold having no snow blowing around made a huge difference. Sidewalks were still pretty slick in some places - so when it was safe I ran in the roads. I tried out a new route out Canner St to St Ronan St, up the hill on Edwards, then on Propsect towards my son's new school. Then back down the hill on Canner to back to St Ronan. I turned around - then up the hill on Canner, to Prospect. I stayed on Prospect to Grove - to Orange St then back home via Willow/Anderson. Kind of all over the place - but I'm still scoping out areas here to run. I think I will start doing some MapMyRun.com searches around the area to find some new routes.

Total Distance: 4.71 miles
Total Time: 42:06
Average Pace: 8:55

Splits
8:58
8:47
8:57
9:02
8:54

http://connect.garmin.com/activity/21680208

Chilly Chili 5k - Orange, CT

What a way to start off the year. Today I ran in my first race of 2010 and my first race in CT. Minus going past the exit on 95 and forgetting to eat much before the race today was great. The roads were a little slippery, especially around corners, but nothing that got in the way of going too fast. I gave myself plenty of time since I don't know the area that well, and didn't pre-register. Plenty of time to have a snack before....oooops forgot my granola bar and water. Lined up sort of near the front after a nice warm up and we were off. Had to weave and fight my way through ALOT of people. Guess I'll line up further up next time...I'm still learning where to start races from. Really not much to write about for this - I ran a majority of the race alone which allowed me to just zone out and run. After I finished I got myself a nice bowl of chili to warm up with. Great race and again what a way to start off the new year.

Place: 60
Bib Number: 294
Age: 33
Place in Age Group: 12
Age Group: M 30-39
Time: 22:54
Pace: 7:23
Splits: 7:12/7:28/7:18/7:06-(for .1 mile)
http://connect.garmin.com/activity/21430933

Official Results