Thursday, July 31, 2014

Thursday is "hill repeat" day in my training schedule. Over the past six weeks I have incorporated hill repeats is various ways. Always do at least 4x200m on steep hills and sometimes 6x200. Tough to do depending on the incline. Today I ran through Whigville and did the repeats on the road next to the reservoir. After I continued on to Sessions Woods then back home.

This weekend I'll do some medium long runs of around 10 miles per day since I did 15 miles last Saturday. Soon I will take on a 20 miler.

Saturday, July 26, 2014

Marathon training

Marathon training is underway with just 11 weeks to go until the NU Hartford Marathon on October 11th. I actually started several weeks ago with more focus on running technique and speed. It is beginning to pay off.

My daily runs have no changed dramatically except that on two days, Tuesday and Thursday, I started speed work and hill repeats. These two methods of training are recommended by most runners for increasing pace and endurance. On Tuesdays I do sprints for 400 yards six times in a row. I usually average under 2:00/mile with my fastest so far at 1:47. Good for me but slow by most measures. On Thursdays I incorporate hill repeats. The actual technique varies from week to week as I run different hills. I decided not to  time them separately because of this. But typical hills are 400-800m in length with no walking between them. Very tough after 3-4 loops. I run my usual 5-7 miles on other days. Today my long weekend run was on the Farmington River Trail along the river. Even though I love hills and trails it has become apparent those are not good for training before a flat road marathon. For the remaining 11 weeks I hope to stick to the trail so that my body and legs are in top shape. My hilly road runs are good but frequently I am running a downhill which may be impacting my overall performance. No downhills in the Hartford Marathon!

Today was a good run. Totaling 15 miles at an average pace of 9:55/min. It was a beautiful run along the river and through Collinsville center. Perfect temps as well. I made sure to drink plenty of fluids, included electrolytes, and one gel. I'm making sure to properly fuel during these runs which has been my downfall in previous marathons.

Monday, July 14, 2014

It's been three weeks since the start of my formal marathon training. Tuesday is speed work day and Thursday is hill repeat day. Speed work has been more enjoyable than I thought it would. It's actually fun to try to improve each 1/4 mile. I have done as many as six repeats so far. I hope to expand to the longer "800's" in August. Has it helped my speed? Maybe just a bit which is reflected in my weekend 5K in Cornwall CT. My finish time was 25:13 which is far from a record better than the 26+ times seen in the past year.
The Garmin map below is the Cornwall PharmaCares 5K result.

The day after Cornwall I went out for a long run. Started out intending to do 15 miles but the hot and humid weather got to me. Had to cut it off at 11 miles. Today I started the week with a nice 6 mile run. probably the worst of the year with a very uncomfortable temp and humidity. Chart below.

Not many races in July and August. The focus is on the fall for the Hogsback Half and Hartford full marathons. Will just plug away at training and hopefully improve.

Saturday, July 5, 2014

6 miles in Bristol

Perfect weather for running. Did 6 miles at a 9:50 pace. Best part was not a single bug "bugged" me.

Garmin results--> Untitled by mtaricani at Garmin Connect - Details

Sunday, June 29, 2014

12 miles in the Burlington Hills

12 miles in the Burlington Hills by mtaricani at Garmin Connect - Details

Great weather for a run. I needed a long one so I headed out on my Burlington Hills route. Up to the center of town and back. Early so there was little traffic.

Saturday, June 28, 2014

5K CT Pet Fair and a 5 Mile Run

Woke up today intending to run long. At least 15 and maybe 20 miles. As I lay in the dark drinking coffee I started to think of the 5K at Hubbard Park in Meridan. Could decide whether to do it or stay home and run long. After much thought I decided to combine the two. Run 5 miles and then off to the 5K race. My plan worked perfectly. At the park, prior to the race, I met up with some other Debticonn members.

Debitconn members..Darrel Netto, Mike Feinberg, Sergio Sousa, Tim Beach.
There were about 200 runners which  expected. Good to possibly place since not too many in my age range.

This course starts up a hill, then levels off, then back down the hill. Nice course where my hill training pays off. My pace was good considering I ran 5 miles a few hours before the 5K. On the first and main hill I pushed hard passing several other runners. It always feels good to pass people on a hill! Once on the flat top I kept my pace around 8:30 and never let up. Picked it up on the downhill to the finish and ended with a 26:10. My usual time for a 5K.
Fast Track Timing Results

We had to wait for results since the timers messed up on many ages. But when the awards came I placed 3rd in the 60-69 yo age group. Not a bad day.

5K CT Pet Fair by mtaricani at Garmin Connect - Detail

5 Mile Run in Bristol

Saturday, June 21, 2014

10 miles Sessions Woods

Today I started out to do a 5-7 mile run. Once underway I thought it would be a good day to do the trails at Sessions Woods in Burlington so I headed in that direction. It was a perfect weather morning with temps in the 50's, clear blue skies, and no humidity. Not bad for the first day of summer. I did several miles inside the park and stopped by the lake for a picture. It was quiet and peaceful. I was glad I chose not to listen to music. After leaving the park I felt good which encouraged me to keep going for a full 10 miles. Saw several other runners who were also taking advantage of this perfect day.

10 miles Sessions Woods by mtaricani at Garmin Connect - Details

Tuesday, June 10, 2014

8 miles in Bristol

Nice run today. I did 8 miles at a 10:27 pace. Misty and drizzly but good running conditions. Needed a good one after the 5 mile disaster run on Monday.

8 miles Bristol by mtaricani at Garmin Connect - Details

Sunday, June 8, 2014

Litchfield Hills 7.1m road race

Ran in the Litchfield Hills Road Race today. Distance was 7.1 miles. This was a town wide celebration around a great race. There were thousands of spectators and runners on a very hot(87f) day. I had heard this was a special race and it held up to its reputation. I hadn't pre-registered so I arrived early to make sure I got in. Our Debticonn group was well represented with more than 10 members in attendance. We gathered by the starting cannon before the race.

Debticonn (run169towns) before the race
Lots of activity on the green with families setting up blankets and enjoying the festivities. Many runners were "elite" professionals which was obvious by their looks and their results afterword. The course was a mix of streets, paths, trails, and parks. Many residents lined the course to cheer us on. I did OK considering the heat until "the hill" on Gallows Street in the 6th mile. It was enormously steep. I tried running it but walked about half way up. My finish time was 1:09 which was good. I was 27th or 72 in my age group.

 Garmin results below:
Litchfield Hills 7.1m road race by mtaricani at Garmin Connect - Details
Official results below:
Great aid stations and great food after. I will definitely come back next year.

Thursday, June 5, 2014

8 mile run in Bristol

8 miles Bristol by mtaricani at Garmin Connect - Details

Nice run in a light drizzle. Went for 8 miles to have high mileage as the weekend approaches. Shooting for anothe 50 mile+ week.