Friday Night Seven with Matt

Tonight I went out for a run with Matt like last week. After taking the day off yesterday running today felt good. I set the path (and pace) and we headed downtown. Ran all over downtown - we hit a red light -we'd turn- just kept moving.

Total distance: 7 miles
Total time: 56:14
Average pace: 8:02
Average heart rate: 169 bpm

Splits
8:11 / 156
8:33 / 158
7:48 / 169
7:50 / 173
8:08 / 175
7:51 / 176
7:52 / 177

http://connect.garmin.com/activity/31777427

Wednesday Tempo"ish"

Didn't really feel that great today - alleriges/sinus - I don't know what it is. After a 15 minute warm up I went off to try an "easy" tempo pace run. After two miles of tempo pace - I had to stop. Walked back home to recover and that was it...rest day tomorrow for sure.

Total distance: 4 miles
Total time: 32:16
Average pace: 8:04
Average heart rate: 159 bpm

Splits
8:50 / 148
8:25 / 152
7:32 / 168
7:28 / 169

http://connect.garmin.com/activity/31563196

Monday/Tuesday Runs

Monday April 26, 2010
Total distance: 5 miles
Total time: 42:30
Average pace: 8:30
Average heart rate: 156 bpm

Splits
8:25 / 149
8:27 / 157
8:40 / 155
8:44 / 157
8:12 / 161

http://connect.garmin.com/activity/31353043

Tuesday April 27, 2010
Total distance: 7 miles
Total time: 58:56
Average pace: 8:25
Average heart rate: 153

Splits
8:22 / 149
8:15 / 155
8:32 / 151
8:32 / 148
8:21 / 155
8:30 / 155
8:30 / 156

http://connect.garmin.com/activity/31466216

Easy thirty minutes (150 bpm)

After talking with Matt on Friday night, and doing some reading, I have come to realize my easy runs aren't easy/slow enough. So I broke out my heart rate monitor - and plan on using that more (especially on the easy/recovery runs).

I plugged my resting heart rate into a heart rate zone calculator - and found my easy runs should be between 131-151bpm. My Garmin's zone 2 is 131-145 and zone 3 is 145-158. Today's goal - run 30 minutes at no more than 150 bpm.

Here's how I did:
Mile 1 - 8:56 / 151 bpm
Mile 2 - 8:56 / 150 bpm
Mile 3 - 8:45 / 148 bpm
.38 miles at end - 3:22 (9:00 pace) / 150bpm

http://connect.garmin.com/activity/31259084

Long run Saturday MRR

Saturday long run day today in Milford. I was looking forward to this run this week as I've felt pretty beat up. I had no plans whatsoever as pace or anything today heading into the run - plan was just to go out see how I feel and adjust as I go. First mile I still felt a bit tired and tight from last nights run- but by the time we hit the second mile that was gone.

Everyone got fairly separated at this point - and I fell into a pack with Dan L, Fred and Amy. We held together for most of the run taking turns at leading the pack. With a little over a mile left, I started to pick up the pace and separate from the group. I looked back and the other three were a good bit back - but around a half mile to go I heard someone running behind me and closing. It was Amy - she had closed the distance in no time.

Last mile clocked in at 7:10 - which felt great. When I was done I thought I could go for a couple more miles but decided not to and focus on getting next week's long run at 10+ miles.

Total distance: 8 miles
Total time: 1:05:06
Average pace: 8:08

Splits
8:50
8:19
8:00
8:29
8:18
8:11
7:47
7:10

http://connect.garmin.com/activity/31064074

Friday Night Five with Matt

Headed out for a later in the day run since my son is still on his spring break. Ended up working out well as Matt was up for joining me for this run. He is a very good and fast runner who has been running for a long time - so I was a bit nervous that I'd be too slow for him - but he let me set the pace and seemed ok with the relatively slowness.

We went on the route I normally do with Leah up through East Rock, over to Whitney, to Armory, then to St. Ronan. We cut over Edwards to Nicholl then home. East Rock hill took it out of me a little more than usual and it took a bit to recover.

Total distance: 5.18 miles
Total time: 41:18
Average pace: 7:58

Splits
8:25
8:05
7:47
7:42
7:50
1:27 (for .18 miles @ 7:51 pace)

http://connect.garmin.com/activity/31015140

1st Annual Milford Road Runners Donut Dash

The race was to run a mile, eat 6 donuts, run a mile. Sounds simple enough. With 12 registered runners I felt I had a decent chance - unless I took too long to eat the donuts. First mile clocked in at a 6:24 - new mile PR right there! Then the donut eating began - first three weren't that bad. The last three began to hurt....I finally ate my last donut and was off for my second mile. The first part of it was a little uncomfortable - but I soon recovered and was able to clock in a 6:34 mile.

1st mile: 6:23
Donut time: 11:23
2nd mile: 6:34

I hope I can use this speed at my next 5k - especially when I dont have to eat 6 donuts at the midway point.

1200+ calories consumed
237 calories burned

hrmmmmm............

Track Day - 4x800s

Headed to Wilbur Cross track today at lunch time, since the kiddos are on spring break. Nice and quiet there - only me and one other runner (and some guy on a bike that was interested in taking my sweaty running stuff that I had shed during one of my recoveries). The plan was to do 4x800s at 3:20 each. Here is the damage:

1 mile warm up - 8:36
800m - 3:04 / 400m recovery
800m - 3:04 / 400m recovery
800m - 3:05 / 400m recovery
800m - 3:07 / 400m recovery
1 mile cool down - 8:52

A little on the fast side but it felt great.

Monday/Tuesday Runs

Monday 4/19 - Hills on Whitney
Total distance: 4 miles
Total time: 33:41
Average pace: 8:25
Splits: 7:46, 8:26, 8:53, 8:35

Tuesday 4/20 - Road, x-country with Leah
Total distance: 6 miles
Total time: 50:39
Average pace: 8:26
Splits: 8:36, 8:47, 8:32, 8:17, 8:04, 8:20

Long run Saturday MRR - (in Newtons)

Today I was a bit nervous heading out - given the state of my ankle over the last few days. I decided to just take it easy and run with the pack this week in my group run. Once we got started and the first mile clicked in at 9:05 (which felt much faster) - I didnt think it was going to go well at all today.

A small group of us started to separate and pick up the pace. Then the small group got smaller and Keith and I started to pull away. I knew we were moving quick - but I told myself I didn't want to know. Running in the Newtons felt good and I just tried to focus on my footfalls as to not twist/roll the ankle again.

Total distance: 8 miles
Total time: 1:03:24
Average pace: 7:55

Splits
9:05, 8:33, 7:38, 7:43, 7:42, 7:46, 7:38, 7:15

http://connect.garmin.com/activity/30300117