Sunday, June 27, 2010

Week of June 27, 2010

Mon  - Treadmill 5.0 0:38:30 7:42  Easy

Tue - Childs Race 2.4mi 15:35
      & Ludlow HS Track  800/1200/1600/1200/800  w/ 400 jog @5:20pace
Wed - Westover 5.0 0:38:02 7:36
Thu - Ludlow Res 10.0 1:10:30 7:03
Fri - Treadmill 5.0 0:37:35 7:31 156 Easy latenight 1st 8:25 last 6:30
Sat - Short Tempo Ashley Res 11.0mi 1:16:35 6:58 3 big loops 25:13, 19:20, 24:48
Sun - Med Long Miller-Ventura-Washinton+Liberty-Barwell 16.0 2:02:30 7:39

Week - 65 Miles  One good track, one decent tempo

Another way-too busy week. Work is non-stop problems.

On Tuesday Shot over to the Childs Kids Trail Race in Van Horn Park. The plan was to help pace my nephew Brandon Pavoni who this fall will be entering Granby High as a 7th grade freshman and plans on running Cross Country. I'd like to help out Dick Arsenault with the team if the work schedule will allow. Brandon decided he wanted to take it easy today and run with some of his other Granby friends, so I tried to pace out Abby Imelio, also from Granby. Abby went right out of the gates into 1st place doing something like 5:30 pace. I let her go for about a quarter of a mile before I gave her the heads up that she's going way too fast. By that point she was already laboring and breathing hard but she fought hard the entire way. I tried my best to get her to run more relaxed and provide encouragement. She ran a 15:33 for the advertised 2.4 miles. A slight PR for her I think. Hopefully I was a help. About a mile cooldown after with Abby.

That was a lot of fun. I never did the Childs race as a kid. In fact I never did any fun runs or organized races until senior year track. I do remember running one of those 1/2 mile school assessment tests at the old Van Sickle Jr High for the local legend Roland Cormier. Cormier kept after me to get into running after that, but I never did. All I knew or can recollect from way back then was that this guy was some kind of running freak. Running posters plastered over every square inch of his office walls. I think he used to tell the kids that it was 5 laps to the mile just to get them to run more. Too bad I never got into running earlier. The ole 'What if...". But I was so clueless back then. Only slightly-less-clueless now. But at least, albeit some 30 years later, I'm starting figure it out.

After a short cooldown and typically post race chatter, I jumped in the car and cruised on over to Ludlow High for Tuesday Night Track. I got there as Norm and Tim were heading out for their cooldown.

Mark Baillargeon joined me for the nighttime session of TNT. I did some quick stretches and easy strides. I was was pretty much ready to go from just doing the kids race.

The plan today was a distance ladder at 5k goal 16:40 or 3:20/km
800, 1200, 1600, 1200, 800 all with 400 recovery jog close as possible to 2 minutes.

2:39/1:56 4:03/2:09 5:19/2:17 3:59/2:07 2:38/2:37

Efforts 5600m at 18:39 a scant second under goal
Total 7600m at 29:45 3:55/km 6:18/mi

Solid work. Getting closer to where I was last year before Boston
when I was able to do 8,12,16,2k,16,12,8 (but avg 5:30 pace on the 16's and 2k )

3 mile cooldown on grass outside track then another mile with Mark doing his final 400 and 2 200's 93, 45, 40

Finally went home around 9:30pm, ate, showered and logged into work. Finished up around 1am. A long day. And you wonder why I cant shake the last of this cold & congestion...

Tempo On Saturday: Headed over to Ashley Resevoir for a little threshold work around 1pm. Temps were in the 80s with a decent cool breeze but far from ideal conditions to hammer out a hard, hard workout. By the end of the summer, I best get myself into shape enough to run close to 10-12 miles at sub 6:00 pace. But for today a single solid paced loop will have to suffice.

I did the customary slow & easy initial loop for warmup at 7:35 pace. Then I drop into tempo pace, which for me, on this level gravel surface that can get a bit soft & loose, is between 5:50 to 6:00 pace for about 20 minutes tops. I'm not a very good tempo or threshold runner despite my solid marathon times. But each year I seem to be getting better at these Ashley loops. I no longer blast out of the gates too fast and die towards  the end. Rather I'm able to start closer to target pace - a product of more confidence in my abilty to guage effort in relation to actual pace allowing me to settle down and focus on running economy - the main purpose of these runs.

3 big loops at Ashley Res solo at 1pm

25:13, 19:20, 24:48

19:20 is my 2nd best timed big loop at Ashley. 5:51 pace. A good steady effort. A decent breeze was present and welcomed to cool off when the sun poke thru. By the final loop I was feeling the heat and looking fir shade cover wherever I could find it. I didn't much feel like doing a second tempo loop today.

10 Best Ashley Big Loops to date
Distance 3.3 mi 5.31 km

Average 23:37 7:10
Best 19:08 5:48
Count 154

Gmap Pedometer Route Route

date time pace
10 10/29/09 20:02 6:04
9 3/11/10 19:55 6:02
8 11/12/09 19:54 6:02
7 10/9/08 19:53 6:02
6 5/15/10 19:40 5:58
5 3/11/10 19:38 5:57
4 11/19/09 19:29 5:54
3 12/3/09 19:27 5:53
2 6/25/10 19:20 5:51
1 10/8/09 19:08 5:48

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