Six miler with MRR

With the Sea Legs Shuffle 10 Miler tomorrow, I decided to take it relatively easy today. The marathon plan said today should be a rest day - but I felt like I needed to go out and shake out the legs a bit. Joined the regular Saturday Milford Road Runner crew for the group run. Smaller group today than usual since there is the 10miler and a 5k tomorrow. A couple others racing the 5k showed up and they seemed to have the plan to take it easy too. I did kick the last 2/10 of a mile just cause I wanted to see what was in the legs - a 6:15 pace (which felt AWESOME). Oh yah - weather was splendid. Hope its that way tomorrow for the race.

Total distance: 6.46 miles
Total time: 57:11
Average pace: 8:50
Avg: HR: 152
Max HR: 178

Splits
9:12 / 151
8:48 / 147
9:17 / 154
8:46 / 147
8:57 / 152
8:46 / 155
3:23 / 164 (for .46 miles at a 7:17 pace)

http://connect.garmin.com/activity/42533539

Recovery five

Went out this morning for a recovery five. Nothing fancy about this one - tried to keep the heart rate at (or under)140. Did ok for the first couple miles keeping it down - but it crept up as the run went on.

Total distance: 5 miles
Total Time: 46:15
Average pace: 9:14
Average HR: 141 bpm
Max HR: 151 bpm

Early Tuesday ten

Today on the marathon training schedule called for a "general aerobic" ten miler. Since the Dr Wife likes to get to work early to do her mad scientist experiments - this meant a very early run for me. I was up at 5am, granola bar and small glass of diet soda (need caffeine) by 5:15am and then out the door by 5:30am. Stepped outside and it was the best weather so far this summer - 62 degrees to start.

I decided not to run my normal hilly route - and to just head downtown and make things up as I went. I ended up down by Long Wharf.....awesome sunrise down by the water. I then headed by Sports Haven (still have no idea what that is - maybe I need a field trip), then I felt sort of lost until I could see the East Rock monument and shortly after that passed under 91. From there I realized I was really close to home, so I headed back downtown. For some strange reason I wanted to run up the Prospect St hill - (you can see in my splits where that was). Then headed home....

Felt much better today then Sunday - i guess a 25 degree difference in temperature will do that. Oh....and yes (for those concerned) the Dr Wife got to the lab at her usual time.

Total distance: 10 miles
Total time: 1:24:44
Average pace: 8:34
Avg HR: 147
Max HR: 161

Splits
9:01 / 137
8:34 / 142
8:34 / 143
8:16 / 146
8:22 / 148
8:30 / 149
8:28 / 149
8:25 / 152
8:59 / 153
8:30 / 149

http://connect.garmin.com/activity/42025404

When 8 = 7

blech - heat and humidity won today's round. Was supposed to go 8 miles with 10 pickups. Was able to eeek out 7 miles with 6 pickups. My heart rate seemed very high. Im sure last nights lack of sleep didnt help. Here's hoping for a break in the weather and some sleep before my next run.

Total distance: 7 miles
Total time: 1:02:31
Average pace: 8:55
Avg HR: 164
Max HR: 179

http://connect.garmin.com/activity/41834622

Long run Thursday???

Thats right - long run Thursday. Gotta love vacation run whenever....Started out overcast and cool - but by mile 5 or so the sun was out.

Total distance: 12 miles
Total time: 1:46:34
Average pace: 8:52
Avg HR: 148 bpm
Max HR: 161 bpm

Splits
9:06 / 146
8:47 / 151
8:50 / 147
9:05 / 147
8:58 / 137
9:30 / 147
9:03 / 149
8:56 / 152
8:46 / 149
8:45 / 144
8:19 / 150
8:23 / 153

http://connect.garmin.com/activity/41650014

Hungover four

Too much to drink last night - thought I'd run some of the whiskey out of me.

Total distance: 4 miles
Total time: 33:26
Average pace: 8:21
Avg HR: 161 bpm
Max HR: 175 bpm

Splits
8:46 / 154
8:33 / 165
8:13 / 162
7:52 / 164

http://connect.garmin.com/activity/41650021

Nine miles (General Aerobic)

Today went well - fought the hills (and hunger).

Total distance: 9 miles
Total time: 1:21:24
Average pace: 9:02
Avg HR: 156 bpm
Max HR: 179 bpm

Splits
9:19 / 149
9:08 / 153
9:03 / 151
9:23 / 156
9:10 / 149
8:58 / 159
9:04 / 162
8:46 / 165
8:29 / 165

http://connect.garmin.com/activity/41650030

Recovery 4

Nothing fancy - just a recovery 4

Total distance: 4 miles
Total time: 34:39
Average pace: 8:39
Avg HR: 153 bpm
Max HR: 192 bpm (dont believe it)

Splits
8:48 / 161
8:52 / 147
8:36 / 151
8:21 / 155

http://connect.garmin.com/activity/41650035

First marathon training run....8 mi w/4 mi at half marathon pace

Today was day 1 of marathon training....the training plan called for a eight mile run with four miles at half marathon pace. Since we were in New Hampshire for a week on vacation, finding time to run became not a problem. But finding a course with no hills was the issue - as there was no way to run without hitting a hill or two (or three).

After a two mile warm up I was off for my four miles. It was hard to keep the pace up as th hills seemed to roll and roll and roll. Overall, great first run in the training cycle.

Total distance: 8 miles
Total time: 1:04:35
Average pace: 8:04
Average HR: 168 bpm
Max HR: 179 bpm

Splits
8:27 / 154
8:34 / 162
7:39 / 168
7:49 / 173
7:36 / 167
7:37 / 175
8:29 / 171
8:22 / 172

http://connect.garmin.com/activity/41650046

The run that almost wasn't

Here is how my day started:
5:00am Alarm goes off - i turn it off and say forget it - I'm not running.
5:15am Garbage trucks show up in my neighborhood - i groan, roll over - Im not running
5:30am Dr Wife rolls over and says "Didn't your alarm go off? Arent you running?" - now the guilt starts to set in
5:45am Dr Wife's alarm goes off - FINE IM RUNNING!
6:00am Out the door

Im glad I went- the weather was spectacular. See Mother Nature -was that hard? - a nice overcast morning around 70 degrees (maybe even cooler). I decided (as I walked down my porch steps) to go attempt some hill repeats in East Rock. After a mile warmup - which brought me exactly to the base of the hill - I did 4x300 meter hill repeats at 5k pace/effort. Recovery distances started at 300 meters and then got shorter and shorter as I went. After the last recovery, I just continued up and over the hill back home the long way. Last mile I did two 1/4 mile pickups just to wake myself up a bit more.

Total Distance: 5 miles
Total Time: 41:58
Average Pace: 8:23
Average HR: 153
Max HR: 173

Splits
8:50 / 137
8:34 / 155
8:20 / 160
8:30 / 151
7:43 / 162

http://connect.garmin.com/activity/40485891

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