Recovery Garbage 4

Seems like the route I made up today was on the same route as the garbage trucks. Nothing like the smell of garbage at 6am when you are trying to run. I tried to keep today's run easy and decided to run based on HR - which meat trying to keep it around 145 or so. I made up a new route today just to try something different. The course had a nice hill in it - and I decided to finish the run with a slight kick.

I find the last few weeks before marathon training begins(or any training for your "A" race) to be difficult. Part of me wants to just go go go and hit the ground running (so to speak) and the other part of me wants to rest and get 100% healthy (and sleep in a couple times) before the madness begins.

Total distance: 4.16 miles
Total time: 36:28
Average pace: 8:46
Average HR: 148 bpm
Max HR: 172 bpm

Splits
8:41 / 139
8:43 / 146
9:10 / 154 (hill)
8:48 / 150
1:04 / 165 (for .16 miles @ 6:41 pace)

http://connect.garmin.com/activity/40259637

Boilermaker 15k 2010 Results

Today was the Boilermaker in my home town of Utica, NY. My schedule didnt allow for me to run it this year. Ive only actually run it once (2008) but can't wait to get back soon to race it again (hopefully next year)

Here are some results of friends of mine that did race today. Great job everyone! (If i missed anyone please let me know)

Bob Bozek - 1:21:48 / 8:47
Chris Mirabella - 1:32:01 / 9:53
Nicole Smith - 1:32:18 / 9:55
Brian Smith - 1:32:18 / 9:55
Melissa Hollenbeck - 1:39:19 / 10:40
Eric Socha - 1:41:23 / 10:53
Jason Carrier - 1:53:32 / 12:11
Jeremy Hartmann - 1:53:32 / 12:11

Boilermaker 2010 Official Results

Long slow day - Sikorsky 15 Course

Since we had a BBQ for my son's birthday yesterday I missed my normal long run Saturday. However, I was able to find some people to go long with today. Met up with Alecia, Chuck and Tom from MRR at 7am at the park and ride near Sikorsky. Kind of fell into a good groove and just went. Chuck and Tom and hid some Gatorade on the course which came in handy.

Second half of the course got pretty hilly, at least there was some shade to help block out the sun. Still felt pretty strong at mile 15 - I think I had a couple more miles in me but decided to be smart and not push my luck (marathon training officially starts in one week).

Total Mileage: 15.3
Total Time: 2:10:35
Average Pace: 8:32

Splits
8:59
8:04
8:34
8:18
8:14
8:15
8:49
8:34
8:23
8:36
8:31
8:56
8:58
8:28
8:17
2:31 (for .3 miles @ 8:25 pace)

http://connect.garmin.com/activity/40019999

4x800s on the road

Having overdone the bike a bit last night at the gym - I didn't have high hopes for this workout. As proof that I am still out of it (damn alarm clock)- there is a high school track a 1/4 mile away from my house - and I didn't think of it until during my 2nd recovery 400. Oh well - I think I may prefer doing intervals on the road. As usual - the first two felt good, the third one hurt a bit, and the fourth I felt nothing. By the time I finished my last one I felt the burn in my legs from the bike. Decided to stop at four and not push my luck on eeeking out 2 more less than quality 800s.

800 Interval/400 recovery
#1 - 3:13 / 2:17
#2 - 3:12 / 2:20
#3 - 3:15 / 2:22
#4 - 3:15 / 2:24

Total distance: 4 miles
Total time: 31:46
Average pace: 7:56
Average HR: 153
Max HR: 176

Splits
9:16 / 135
7:07 / 157
7:14 / 164
8:08 / 161

http://connect.garmin.com/activity/39755321

Easy(ish) sweaty four

Eh - slept like crap last night, so when the alarm went off this morning I lay there coming up with excuses to just keep sleeping. Eventually I just got up and headed out. It was deceivingly humid again this morning, which made for a sweaty mess of a run. I tried to keep the HR under 150 for the whole thing. Never really got into a groove this morning. Hopefully some rest tonight (after the gym) - and MAYBE some speed work tomorrow morning.

Total distance: 4 miles
Total time: 35:06
Average Pace: 8:46
Average HR: 144
Max Hr: 154
Splits
8:55 / 136
8:33 / 144
8:47 / 146
8:50 / 151

http://connect.garmin.com/activity/39651349

Mid week longish - 1/2 naked run

Up and out early again -as the temperatures with the head index are supposed to get into the triple digits again. Since I still have a week or so before I start marathon training (agh!) I really dont have any plans for these runs. I just make it up once I get going. I knew today I wanted to go longish and that was about it.

I stepped outside at 5:45am and it was already 80 out - and my legs were still fairly tired from last night's bike ride at the gym. I went 1/2 naked today (Ill leave that up to your imagination which 1/2 - but I did have my Garmin on). I decided to head up into Hamden going over East Rock. I was able to get back before it got much hotter and was able to take advantage of the sun being low in the sky and hung out in whatever shade I could find.

After I go through the hilly parts - I picked up the pace to finish at goal marathon pace (8:24). By the end of the run - it almost became a 3/4 naked run as my extremely sweaty shorts starts to slip. I decided to tie em - no reason to ruin the morning commuters day.

Total Distance: 7.5 miles
Total time: 1:04:35
Average pace: 8:36

Splits
9:09 - warm up
8:44, 8:44, 8:42 - hilly
8:28, 8:21, 8:04 - marathon pace
4:20 (for 1/2 mile @ 8:40 pace) - cool down

http://connect.garmin.com/activity/39531145

Hot four around the neighborhood

Seems like a common theme for everyone in the northeast - wake up early to try and beat the heat. It was 76 when I started today run (a little before 6am) and 80 when I finished. Good news is they say today is the hottest day of the week - bad news is they are usually wrong.

I tried out the route feature on the Garmin today - I plotted out a familiar course on MapMyRun and imported it on the Garmin. Seemed to work alright - will have to test it out a couple more times before I try it out in Pittsburgh.

Total distance: 4.43 miles
Total time: 38:09
Average pace: 8:36
Average HR: 148
Max HR: 167

Splits
9:01 / 136
8:42 / 148
8:33 / 149
8:30 / 153
3:22 / 162 (for .43 miles at 7:50 pace)

http://connect.garmin.com/activity/39416118

Saturday recovery run with Milford Road Runners

A little sluggish to start - but got into a decent groove. Weather was great at the start. And thanks again to Emad for putting nice cold water out at the end of his driveway at the midway point. Nothing fancy about the run itself - picked it up for the last bit.

Total distance: 6.44 miles
Total time: 55:39
Average pace: 8:38

Splits
9:02
8:37
8:39
8:17
8:47
8:51
3:24 (for .44 miles @7:39 pace)

http://connect.garmin.com/activity/39031418

Impromptu Friday Night Run

I met up tonight with a few friends from my running club for a impromptu evening run. We headed up to the summit of East Rock (aka Mt Doom) - back down - then headed to downtown New Haven and then back to Wilbur Cross High School.

The run to the summit is always a tough one - but very rewarding when you can see all of New Haven, Long Island sounds - and on clear nights like tonight Long Island. Perfect night for a run ....just hope I have a little left in the tank for tomorrow mornings run.....

Total distance: 10.29 miles
Total time: 1:25:53
Average pace: 8:20
Average HR: 165
Max HR: 179

Splits
8:33 / 154
8:03 / 168
7:59 / 170
7:21 / 165
8:33 / 163
8:29 / 166
8:54 / 163
8:31 / 167
8:32 / 166
8:27 / 167
2:15 / 171 (for .29 miles @ 7:46 pace)

http://connect.garmin.com/activity/38979255

Thursday morning speed

Woke up this morning nice and early again - (with a little help from the New Haven Sanitation dept). Imagine my surprise when I looked at weather.com (while brewing my coffee) - and it said it was 54 degrees outside! After a cup of coffee and a granola bar I was out the door. Today I decided to do a little speed work to a) help wake me up a bit and b) work off some "stuff" that I blame on work.

After a warm up - I alternated 1 minute on and 1 minute off segments for 20 minutes. The on segments were at 5k pace - and the offs were at a recovery pace. Then I ended the run with two miles at goal marathon pace. HOWEVER - if I can maintain 7:56 for a full marathon I will travel to all of your houses/apartments and hug you all.

Total distance: 6 miles
Total time: 47:35
Average pace: 7:55
Average HR: 157
Max HR: 177

Splits
8:48 / 142
7:48 / 160
7:28 / 160
7:36 / 164
8:03 / 159
7:50 / 162

http://connect.garmin.com/activity/38808498