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

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

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

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