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.

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

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

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

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

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

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

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

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

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