Wednesday, June 30, 2010

June by Numbers

3 - number of races run
2 - number of races with new PRs
16 - visits to the gym
95 - highest temperature I ran in
75 - lowest temperature I ran in
128.3 - miles total for the month
3 - number of miles on a treadmill
113 - miles on stationary bike
0 - injuries

Overall June was a busy month with the most racing I have ever done in one month. I have do nine races for the first six months this year - a new high for a six month time period. Eighteen days until marathon training starts.

Tuesday, June 29, 2010

Early morning sweat festival

Up and out early (at least for me) this morning to get my mileage in before a) the temps get out of control again and b) before Dr. Wife had to go to work. I feel relatively recovered from the Fairfield Half and was able to get four miles in as a nice recovery run. Almost 80 by the time I finished.....

Total distance: 4 miles
Total time: 34:18
Average pace: 8:34

Splits
8:53
8:52
8:31
8:00

http://connect.garmin.com/activity/38578984

Sunday, June 27, 2010

Fairfield Half Marathon Official Results

Place: 384
Div: 89
Bib: 2117
Age: 34
Div: M3039
Nettime: 1:46:29
Time: 1:46:59
Pace: 8:10

Fairfield Half Marathon Results

Fairfield 5k Results

Congrats to all runners today!

Fairfield Half Marathon Race Report

Today was the Fairfield Half Marathon in Fairfield (duh), CT. This race is billed as a challenging one - and from what I'm told by some veterans of the race - a HOT one. Today's race lived up to that description 100%.

Pre-Race
Based on the email from the race and stories from running friends about parking - I decided that I needed to get up and get going this morning. I was asleep last night by 9:45 easily (even asleep before my six year old) - so waking up at 5am today was not an issue. I even woke up before the alarm went off which I think made my wife happy. Cup of coffee (gotta wake up - and get things....well umm...moving), a bowl of Honey Nut Cheerios and a big glass of water. Since I had packed my bag the night before there was very little to do but just get my sleepy ass out the door. One good thing about being on the road (especially 95 in the New Haven area) at 5:45 am is there is NO traffic and if you have ever driven through New Haven 5:45am seems to be the only time EVER that this happens. Getting to Jennings Beach was very easy and even though I got the parking lot at 6:10am I was not alone. Seems like many people made the trip early to get the prime parking at the beach parking lot. I took advantage of the fact that I was early and went to the clean porta-potties (I wont go into the details of what went on in there). After I picked up my number/chip, and my tech shirt I went back to the car to wait. Then, what ended up being my 1st of many trips back, I headed to the porta-potty to pee. Seems like I had a case of nervous bladder - or - I was perfectly hydrated so anything I took in pushed that much out - not sure which, but I'm leaning towards nervous bladder. Although I had to keep going, I made sure to keep taking in fluids. (at Branford Road race last week - I was a slacker with fluid intake). Around 7:45 I went out for an easy mile warm up run along part of the course. I was going to meet up with Bob and other DailyMilers for a picture at 8am but once again - had to "go". The lines were really long at this point, but I was able to finish and get to the start with a few minutes to spare. I was able to find some Milford Road Runner friends at the start and lined up with them. (at this point I still have no pacing plan for the race - just wanted as even as possible). Temperature at this point is already 80 with humidity around 80% and no substantial clouds to speak of.

Race
Even though there were seperate starts for the men and the women - the start was very crowded. Since I had no real plan, I started pretty far back - and maybe a little too far as I had to do quite a bit of passing and jockying around people to find a spot to run in. I passed wisely and tried not to add too much distance by moving too much laterally. Right around a 1/2 mile in things eased up a bit and I was able to settle into a pace. I had yet to look at my Garmin as I was trying to let my body find the pace instead of me tinkering and searching for it based on what the Garmin said. As I came up to the 1st mile marker I felt I had a good pace going - just to the comfortable side of uncomortable. Garmin beeped exactly at the first mile mark - 8:03. Since I seemed to found a pace/effort that I was happy with I totally shut off my brain for most of the rest of the race. The only thing I tried to focus on were (in order) a) staying hydrated and cool b) my running form and c) the hills (and there were quite a few to think about). The first main hill came around mile three - as I came up to it I thought of The Running Laminator's post on how to run hills. It came in handy - thanks Lam! Since I skipped the first water station that was around mile 2 - I was sure to grab a sip of water at the stop after mile three. A lot of people were out with their hoses, fire trucks spraying water - and I definetly took advantage. Over the next few miles there were quite a few spectators cheering us on, and kids to give high fives to - which helped keep me moving along. Brain was still mostly shut off until somewhere between miles 7 and 8 (I think - it could have easily been mile 9) I could hear Hendrix's Foxy Lady. The band from last week's Branford race was at this one too - as I came by them they went into Purple Haze (same song I heard last week) - which really snapped me awake and I started to pick it up a little. There were two little smaller hills around mile 10 but they did their damage. Around mile 11 I slipped back into my "dead brain" running. Even though I was zoned out - I still had enough wits to keep getting water throughout the race - 1/2 the cup got drank, 1/2 got dumped on my head. I stayed in this fog right until the very end when I heard Betsy yell out my name. I was so happy to see a friendly face - then as I ran into the parking lot I was so happy to see the finish line. Got my finishers medal and started to stagger to get some water.

Post Race
I couldn't hang out long after the race today - my Dr. Wife had some expierements in the lab to attend to and science experiments do not care that I had a race today. So - I got my water, headed to the beach for something sweet to drink and something to eat. Headed back to the car - got changed into some dry clothes and headed back home. Recovery started at Archie Moore's with some fried mozarella, a Bar Burger (bacon and sauteed onions mmmmmm) and most importantly a Guinness.

Overall a really good time today, a well paced race by me (my first in a long time) and a great way to end the first six months of the year. Garmin did read 13.19 miles for today so I did do a little extra running at some point. Today was the ninth race of the year for me - last year I did a total of nine. I plan on resting tomorrow - and then start focusing on getting ready for Philadelphia Marathon training - which starts July 18th.

Garmin Stats:
Total disance: 13.19 miles
Total time: 1:46:28
Average pace: 8:04

Splits
8:03
7:44
8:00
7:53
8:15
8:18
8:31
7:50
8:03
8:10
8:14
8:00
7:54
1:27 (for .19 miles @ 7:31 pace)

http://connect.garmin.com/activity/38343765

Saturday, June 26, 2010

Easy(ish) Saturday run

Headed out today with the Milford Road Runners - for a quick short run in preps for the Fairfield Half Marathon. The short part was the easy part....pace was a little quicker than I had hoped for but I felt good so I went with it. Still debating race strategy for tomorrow - run hard the whole way or just take it easy.....I'll probably decide once I get out there tomorrow morning.

Total distance: 4.86 miles
Total time: 39:00
Average pace: 8:01

Splits
8:57
7:55
8:03
7:28
6:35 (for .86 miles @ 7:36 pace)

http://connect.garmin.com/activity/38223603

Thursday, June 24, 2010

Morning dreadmill

With my offspring getting out at noon today for the last day of school - and today's heat already - I decided to do my easy 3 on the treadmill at the gym. Biked for 7 miles on the stationary bike first, then hopped on the treadmill.

Total distance: 3 miles
Total time: 27:00
Average pace: 9:00

Wednesday, June 23, 2010

Hot hilly sweaty four

Went out today to go for an easy four after yesterdays picked up pace run. With the temps pushing 90 I decided to find the shadiest course I could - which meant the hills of East Rock. I almost went without the shirt - figuring that it would just be drenched in sweat - but in the end no one needs to see me shirtless - with this sun I could blind some poor driver. Felt nice to run on the trails over to the hill - nice soft (forgiving) ground in the shade was a great way to warm up. Supposed to be even hotter tomorrow - not sure what to do about tomorrow yet.....

Total distance: 4 miles
Total time: 34:52
Average pace: 8:43
Avg HR: 157
Max HR: 169

Splits
9:19 / 148
8:28 / 163
8:35 / 156
8:29 / 160

http://connect.garmin.com/activity/37910708

Daily Fairfield Half Marathon weather projection:
Hi: 86
Lo: 67
Scattered thunderstorms

Tuesday, June 22, 2010

Quick/"easy" run with Doc Leah

Went out today for what I was hoping to be an easy run (say 8:40s) but that never seems to happen with Leah. Oh well - felt good to get out and run after a day off. My first run of the week after a day off is always my worst - so if this is the worst that this week has to offer - I will definitely take it. Granted it was 80 degrees out - and today is supposed to be the coolest day of the week - so I foresee some slower times (and boat loads of sweat) coming up...
Total distance: 5 miles

Total time: 41:04
Avg pace: 8:12
Avg HR: 160
Max HR:173

Splits
8:34 / 146
8:20 / 161
8:13 / 163
7:48 / 164
8:07 / 169

http://connect.garmin.com/activity/37796952

Sunday, June 20, 2010

Branford Road Race 2010 - Official Results

Place: 191
Div Place: 38
Division: M3039
Bib#: 89
Age: 34
Clock Time: 36:34
Chip Time: 36:27
Pace: 7:19

http://www.jbsports.com/bran5mile2010.htm

Branford Road Race 2010 - 5 miler

Holy hot and humid.....not the best day for a race for me. I wish the start was at 8am like usual for races - as by 10am it was already very hot. First two miles were a little faster than I had hoped - but they felt good. I caught with Alecia in the second mile and ran pretty much the rest of the race with her (she did out-kick me at the end). During the third mile the heat/humidity started to take its toll and by the fourth mile I was just holding on for dear life and hoping not to completely fall apart. A little Jimi Hendrix at the start of mile 4 ("Purple Haze" how fitting) seemed to snap me out of the sluggishness that had overtaken me. Alecia and I came out the corner to run down Montowese St and the sun was blasting on us. As we took the final corner on to Main St I coasted in. Today was one of those days I was so happy to finish upright. Not a terrible run considering the conditions - but not my finest race.

Total distance: 5 miles
Total time: 36:17
Average pace: 7:15

Splits
6:52
6:54
7:22
7:42
7:26

http://connect.garmin.com/activity/37600306



Warm up/Cool down
Total Distance: 2 miles / 1.25 miles
Total Time: 17:50 /12:49
Avg Pace: 8:55 / 10:15

Wednesday, June 16, 2010

Three miler with 1 minute on/1 minute off segments

Headed out today for a short run to help recover a bit from yesterdays 8 miler. Took my "normal" three mile route towards downtown....After a mile warm-up I did one minute "on" and on minute "off". I tried to get the "on" segments at 5k pace/effort or faster.

Total distance: 3 miles
Total time: 23:42
Average pace: 7:54
Avg Hr: 159
Max HR: 189 (yikes)

Splits
8:29 / 147
7:37 / 159
7:35 / 172

http://connect.garmin.com/activity/37092430

Tuesday, June 15, 2010

Mid week long (hilly) run to Hamden and back

To cram in some last minute preparation for the Fairfield Half Marathon, and since I have a race this weekend too (Branford Road Race - 5 miler) - I wanted to get my mid week long run done today as opposed to later in the week. I planned on doing my seven mile route up through East Rock, to Ridge Rd, Skiff Rd, to Whitney and home. But I did the "Leah Loop"* first which added a mile that I didn't take into account.

First mile felt good as I fell into a nice breathing rhythm - didn't even look at my Garmin (still needs a name) until well into the second mile as I was climbing the East Rock hill. After I came up over the hill, I worked on settling in again to a nice pace/rhythm. Started singing to myself, which I find I do a lot on runs (today was Soundgarden), to help find that rhythm. I realized my error in mileage right around when the Garmin beeped the 5th mile and I was just turning onto Whitney Ave. Heading down Whitney - I lost my shade (that I had on Ridge) - and it started to get warm (and sweaty). As soon as I got back to East Rock park my watch beeped 8 miles - so I walked the last little bit home as a cool down.

No heart rate numbers today - my HR Monitor decided to walk off on me some where in my apartment.

Total distance: 8 miles
Total time: 1:07:41
Average pace: 8:27

Splits
8:26
8:45
8:36
8:25
8:17
8:26
8:24
8:19

http://connect.garmin.com/activity/36986786



*Leah Loop - One mile loop that goes from my house, passed Doc Leah's to Edwards and up Whitney. The normal loop we do when we do our runs together.

Monday, June 14, 2010

Shake out the legs 5k - with some pickups

Headed out today just to see how my legs were feeling after my 17.5 mile long run on Saturday. I think I could have run yesterday - but I told myself rest days are rest days for a reason. I had no real plan for distance/pace/heart rate - as I was unsure how my body was going to respond. After a mile warmup - I decided to introduce some speed. In the end I did 2 minutes "on" with 1 minute "off" for recovery. Did 5 of those tried to keep them around 10k pace. Felt good to run hard today -

Total distance: 3.11 miles
Total time: 24:48
Average pace: 7:59
Average Hr: 156 bpm
Max Hr: 173 bpm

Splits
8:27 / 147
7:52 / 159
7:36 / 164
0:52 / 157 (for .11 mile @8:12 pace)

http://connect.garmin.com/activity/36868497

Saturday, June 12, 2010

LONG slow day - (did I mention long?)

In looking over my long runs for the year, I realized I haven't had a nice and long run in a while. With the Fairfield Half Marathon coming up I only had this weekend to get one in.

I made plans with Mike (from MRR) to meet up at the normal Saturday at 6am (instead of the normal 8:30am). Since a 6am start in Milford meant a 4am wakeup - I got myself ready Friday night - (kind of had a race feel to it). Waking up that early was surprisingly easy - no I do not plan to make a habit out of this.

Mike and I headed out for a two looper of the 10k(ish) route (Mike found a way to add another mile to it). First loop was great - nice slow pace (which seemed to make the hills more challenging). We added the extra mile to the first loop while we were fresh - we headed back to the parking lot to rehydrate (and use the facilities). I also had a couple shot bloks and pretzels to prep myself for the second loop. Second loop we kept it to the normal 10k(ish) route. Another good loop and we timed it just right where when we got back from the parking lot. Once we got there I decided to head out again - figuring at any moment I could just turn around and head back. I hung for a short amount of time with the (fresh) 8:30 crowd before they pulled away, and once Keith (who showed up late) caught me and passed me that was enough for me. I turned around and headed back. After getting some quick directions back to the park from Dan (who was walking the course with his dog) - I was able to add another mile or so. When I saw my mileage read 17.5 on the Garmin I felt that was enough and walked back the last 1/3 mile or so. After I got back I started the hydration and eating process. More pretzels and tried out Gu Electrolyte Brew (lemon lime) which hit the spot. I walked around a bit - then hopped in the car and headed home (quick stop at McDonalds for an Egg McMuffin and a diet soda too). So glad I didnt attempt a full loop on the third time around - a twenty miler would have completely done me in.

Overall a great run - glad I could join Mike in his run today.

Total distance: 17.5 miles
Total time: 2:53:31
Average pace: 9:54

http://connect.garmin.com/activity/36561733

Friday, June 11, 2010

Three for Friday

Today instead of driving to gym - decided to run it down and back. Also went out for a lunch run with Leah. Here is the damage for the day (also between the two gym runs I biked for 7 miles on the stationary bike). Long run tomorrow - hope I have something left in my legs.

Run #1 - to gym
Total distance: 1.75 miles
Total time: 15:07
Average pace: 8:38
http://connect.garmin.com/activity/36461322

Run #2 - back home
Total distance: 1.75 miles
Total time: 14:53
Average pace: 8:29
http://connect.garmin.com/activity/36461312

Run #3 - with Leah up East Rock and around
Total distance: 8.5 miles
Total time: 1:10:19
Average pace: 8:16
Splits:
8:40
8:20
8:17
8:20
7:56
7:56
8:08
8:13
4:25 (for 1/2 miles @ 8:50 pace)
http://connect.garmin.com/activity/36484670

Wednesday, June 9, 2010

Wet rainy sloppy seven

Weather was actually kind of nice. Temperature was down - rain kept me cool - minus stepping in some puddles awesome run. The pizza afterwards made it all worth it too.

Total distance: 7 miles
Total Time: 1:01:09
Average pace: 8:44

Splits
8:49
8:39
8:50
8:21
8:48
8:53
8:45

http://connect.garmin.com/activity/36323923

Tuesday, June 8, 2010

Test 5k

After resting yesterday to give the legs a break from the race on Sunday, I wanted to head out today just to see how I felt. I planned on keeping it all easy today (~150bpm) - but once I got going and realized that I felt good I decided to pick up the 2nd mile and get the HR up to 160. Dialed it back a notch for the third mile - then kicked as best I could for the last 1/10 mile.

Overall a good run - felt no soreness (when running) and was able to get up to my goal 1/2 marathon pace fairly easy. I doubt Ill run that pace for the Fairfield Half on 6/20 - but for my fall one I hope I can maintain a 7:35ish pace.

Total distance: 3.1 miles
Total time: 25:59
Average pace: 8:22
Avg HR: 153 bpm
Max HR: 178 bpm

Splits
8:56 / 150
7:34 / 158
8:46 / 151
0:41 / 161 (for 1/10 mile @ 6:41 pace)

http://connect.garmin.com/activity/36180357

Sunday, June 6, 2010

Sprint for Dare 5k Monroe, CT

Humid - hilly 5k today....went out strong (maybe a little on the fast side). The hills in the 2nd half took their toll as did the humidity. I was able to finish strong and average a 6:52 pace - goal was 6:50 so Im very happy with today. The illusive age group finish was ~30 seconds away....maybe next time.

Place: 39/599
Mark J - New Haven CT
Bib: 201
Age: 34
Age Place:5/43 M 30-39
Time: 21:18
Pace: 6:52/M

Garmin Splits - 6:19/6:56/7:12/:50 (for .13 miles @6:19 pace)

http://connect.garmin.com/activity/35917352
http://www.hitekracing.com/results10/mon0606.htm

Thursday, June 3, 2010

Early(ish) 3.2 Miles - with some pickups

To bead the heat/humidity and potential rain that was coming at lunch (and also to get my Yale ID so i can join their gym)....I went out for an early run (for me). I decided to do 1/2 mile "off" 1/2 mile "on" workout to get my legs ready for the Sprint for Dare 5k in Monroe CT on Sunday. My 1/2 mile "ons" were at or around 5k effort. I did three of these...second one was on a slight hill, and the third had some 90 degree turns in it which seemed to slow me down a bit. After the last one - I recovered for a 1/10 of a mile then did another 1/10 at whatever I had left. Here is the damage:
1st 1/2 mile - 3:19
2nd 1/2 mile - 3:26 (up a slight hill)
3rd 1/2 mile - 3:25 (couple turns)
1/10 mile kick - :35 (5:50 pace!)

Total distance: 3.2 miles
Total time: 25:06
Average pace: 7:50
Average HR: 159 bpm
Max HR: 179 bpm
Splits (pace/avg hr/max hr)
7:55 / 153 / 173
7:51 / 158 / 174
7:47 / 165 / 177
1:32 / 171 / 179 (for .2 miles @ 7:35 pace)

http://connect.garmin.com/activity/35528838

Wednesday, June 2, 2010

Easy 5+ downtown/Ikea

Another good day today - two in a row now! Another warm one today, I love running and becoming a sweaty mess in the first 1/2 mile of a run. Headed downtown and was gonna turn around once I hit two miles - but decided to go over the bridge (over the Amtrak tracks) and make my way home via Ikea. Threw a kick at the end for 1/4 mile to get prepared for final kick for 5k on Sunday. I hope the early summer means an early fall - not sure how much of this heat I can take.

Total Distance: 5.25 miles
Total time: 43:36
Average Pace: 8:18
Average HR: 158 bpm
Max HR: 182 bpm

Splits
8:27 / 140
8:12 / 153
8:20 / 159
8:24 / 162
8:20 / 171
1:51 / 180 (for .25 miles @ 7:30 pace)

http://connect.garmin.com/activity/35467901

Tuesday, June 1, 2010

Much better 4.5

Today was much better than yesterday's cruddy run. I headed out today just trying to see what I could do...no real plan. I made sure before heading out that I was well hydrated and well fed (two things that could have possibly been a problem yesterday). I hardly looked at my Garmin and just made sure that physically I was able to run at the level I was doing today. (I almost went sans-Garmin - but I'm a slave to the post run numbers). Overall felt great (and sweaty).

Total distance: 4.5 miles
Total Time: 35:58
Average pace: 7:59
Average HR: 161
Max HR: 176

Splits
8:03 / 143
7:48 / 161
8:04 / 167
8:01 / 168
4:00 / 174 (for .5 miles @ 7:57 pace)

http://connect.garmin.com/activity/35342008