Long run Saturday MRR

Went great - I did have a fall at about mile 4 INTO traffic - but the car had already had slowed/stopped when he saw our group coming. Phew! Minus some scrapes on my hand - and feeling like an idiot - I was able to shake it off and continue on.

Total distance: 10.75 miles
Total time: 1:29:33
Average Pace: 8:19

Splits
8:32
8:15
8:23
7:58
8:34
8:12
7:52
8:42
8:36
8:21
6:05 (for .75 miles @ 8:05 pace)

http://connect.garmin.com/activity/33335999

Two for Friday!

Doubles day today - here is the damage

AM Run - 9am
In order to beat the rain at lunch time (and in hopes of doing a double today) I went out for an early (for me) run today. Took some music with me - which I rarely do. A little Rage Against the Machine today to help set some pacing for me. Feeling good - and getting excited for Ragnar!

Total distance: 4 miles
Total time: 33:29
Average pace: 8:22
Average HR: 157
Max HR: 172

Splits
8:35 / 148
8:15 / 159
8:32 / 161
8:05 / 162

http://connect.garmin.com/activity/33232108


PM Run - 7pm
I was on the fence about going out tonight for the second run of a double - but I talked myself into it. Overdressed so I got warm and sweaty fast. Heart rate was up for the speed I was running at. I tried to keep things nice and easy and stay relaxed.

Total distance: 5 miles
Total time: 45:12
Average pace: 9:02
Average HR: 152
Max HR: 175

Splits
9:11 / 150
8:42 / 152
8:45 / 156
9:40 / 148
8:52 / 155

http://connect.garmin.com/activity/33279759

Mid week hilly longish run

After a couple lackluster and blah runs earlier in the week - today felt great! I decided to get some Ragnar prep in (only a week away - better late than never) - and run some hills and go a bit longer than I normally would mid week.

Total distance: 9 miles
Total time: 1:17:13
Average pace: 8:34
Average HR: 156
Max HR: 168

Splits
8:58 / 146
8:53 / 151
8:43 / 164
8:25 / 158
8:35 / 158
8:28 / 151
8:23 / 157
8:25 / 157
8:19 / 161

http://connect.garmin.com/activity/33168439

Independence Day '5000' 5k Race & Walk

For those planning on being in Connecticut for the 4th of July, you should come out to the 18th Annual Independence Day '5000' 5k. I've never run this race - but I have heard its a great race and great fun. Very spectator friendly for family and friends to come watch you run.

Schedule of events
7:30am Race registration starts (till 8:45 sharp)
8:50am Announcments & lineup
9:00am Race starts
9:30am Food Fest!
10:00am Half mile Kids Fun Run or children 12 and under
10:30am Awards ceremony begins

Go to http://www.hitekracing.com/indy5000/ for registration info.

Hope to see you there!

Live Well 5K Run/Walk Race Report

Today was the Live Well 5k in Milford. My goals going into the race were a) finish under 21 minutes and b) even pacing. Cooler day today than it has been, which was great - but the wind was pretty brutal. Did a two mile warmup with Matt S. Felt good - legs still felt asleep.

First mile - As we went off, I tried to find the 6:45 pace that I was aiming for. The pack cleared about a 1/4 mile in and I was running in a small pack. At about a half mile in I looked down at my Garmin and saw I was (at that exact moment) at a 6:10 pace and was on track to finish around 6:30. I was slowly starting to seperate from the small pack, and began passing a few people. Mile one in at 6:21 - so a bit too fast. I knew I couldn't keep up that pace so I pulled back just a little.

Second Mile - As the course turned back on itself, I could see the leaders and recognized Matt S. as the leader (who went on to the win the race). Slowly still passing people at this point and trying to hold my pace. During this mile I got into my zone - no thinking zone - just run. Second mile in at 6:31 - still on the fast side but I was holding together.

Third Mile - During this mile, the wind started to gust into our faces. I saw Dan L. about 10-15 feet in front of me - but no matter what I tried I could not catch him. Pace slipped - wind not totally to blame, but it didn't help. Right before the third mile marker I was passed by two people that seemed to be having their own race between them - I let them go race it out.

Last .1 - As I turned into the parking lot, I caught a glimpse of the clock and saw that I was on target for a new PR. That gave me a bit of a lift and was able to finish strong.

Finished under 21 minutes - which was the main goal. Pacing could use a little work....


Splits from Garmin
6:21
6:31
6:51
0:46 (for .1 mile @ 6:21 pace)

http://connect.garmin.com/activity/32711691

Milford Hospital Live Well 5K Results

Milford Hospital Live Well 5K
Milford, CT
Place: 24/420
Time: 20:32
Pace: 6:37
Bib:109
Age: 34
Place in Division: 5
Division: M 30-39

Official Results --> http://www.hitekracing.com/results10/mil0509.htm

"easy" five

Ran with Matt, Chuck (ragnar crew) and two of Chuck's friends for an easy run starting downtown and headed up through East Rock....tried to keep the pace easy but not so much for all of it.

Total distance: 5 miles
Total time: 40:55
Average pace: 8:11
Average HR: 161
Max HR: 177

Splits
8:44 / 147
7:48 / 163
8:18 / 163
8:02 / 168
8:00 / 167

http://connect.garmin.com/activity/32500420

4x800 @5k pace

Ran 4x800 meters today on the road. Weather is getting warmer - the 3:20s for the 800s definitely felt harder than that.

Total distance: 4 miles
Total time: 32:13
Average pace: 8:03
Average hr: 160 bpm
Max hr: 181 bpm

1st 800 - 3:20
2nd 800 - 3:19
3rd 800 - 3:20
4th 800 - 3:20

Splits
9:01 / 143
7:10 / 166
7:27 / 169
8:32 / 166

http://connect.garmin.com/activity/32409397

Recovery 5

Nothing fancy about today - just a recovery five miles around East Rock. Made up the route as I went along and took the path of least resistance so I wouldn't have to think that much (which is not a problem for me normally).

Total distance: 5 miles
Total time: 43:41
Average pace: 8:44
Average heart rate: 153
Max heart rate 170

Splits
8:54 / 145
8:46 / 153
8:47 / 154
8:44 / 153
8:27 / 161

http://connect.garmin.com/activity/32323371

2 x 1200m at 5k

As I get ready for the Live Well 5k (this Sunday) - I headed out today to find my 5k pace that I hope for - and try to shake off a crappy run from two days ago. In hopes of getting sub 21 this coming Sunday my goal 5k pace is 6:45.

I went out today to do 2x1200 meters at 5k pace with 400 meter recovery. After a mile warm up I took off, legs felt good - and tried to get my breathing in a rhythm. First 1200 done at 4:49 (6:27 pace) - second 1200 done at 4:54 (6:34 pace).

Total distance: 3 miles
Total time: 23:49
Average pace: 7:56
Average heart rate: 158 bpm
Max heart rate: 180 bpm

Splits
9:02 / 142
7:15 / 166
7:31 / 168

http://connect.garmin.com/activity/32210481