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RACE COMPARISON CHART

Year/Distance
5 K
4 Miler
8 K
10 K
10 Miler
1/2 Marathon
Marathon

'07 Best Pace

8:13

9:31

8:39

9:12

8:33

9:09

12:06
'08 Best Pace
7:23-7:27
tbd
7:58
tbd
7:54
7:56
8:58
Worst Pace
9:28
9:31
8:39
9:12
10:03
11:06
12:06
Best Pace Improvement
-40 sec/mi
-
-41 sec/mi
-
-39 sec/mi
-74 sec/mi
-108 sec/mi

New 08/09 Goal

7:20

7:35

7:39

7:45

7:49

7:51

8:35
Best '08 Training
7:53
8:05
8:15
8:09
8:33
8:38
20 mi 9:38
18 m 8:38
Races since 3/07
10
1
2
1
3
6
2

RACE PREDICTOR

5K
10K
1/2 Marathon
Marathon
0:22:30
0:47:04
1:44:17
3:38:57
0:23:10
0:48:28
1:47:23
3:45:26
7:24 pace
7:38 pace
7:56 pace
8:16-8:22 pace

HEART RATE TRAINING ZONES

Maximum
Easy
AT
VO2 Max
190
135-155
169-176
176-190
100%
60-70%
85-90%
90-100%

2008 RACES
* 4 weeks, 4 races of 4 different distances with 4 PRs! Whoo hoo!

Race
Date
'07 Time
'08 Pace
Length
Run for Darfur 5K February 23 n/a 7:59 3.1 miles
Renaissance School 5K March 1 8:22 7:30 3.1 miles
Martha Jefferson 8K Run +
March 8
8:39
7:58
5 miles
Camp Holiday Trails 5k
March 15
8:13
7:29
3.1 miles
SunTrust National Marathon *
March 29
n/a
8:58*
26.2 miles
Cherry Blossom Ten Mile Run *
April 6
n/a
7:54*
10 miles
“Run in the Name of Love” 5K * April 13 n/a 7:23* 3.1 miles
Charlottesville Half Marathon *
April 19
9:09
7:56*
13.1 miles
Jennifer Wells Memorial Moonlight Two Miler for Meningitis May 3 n/a 7:12-7:24 2 miles
Marine Corps Historic Half Marathon
May 18
n/a
8:23
13.1 miles
The Discovery Dash for Kids May 24 n/a 1:22 ? 400 M
CTC All-Comers' Track Meet June 5 n/a 6:50
3:34.67
19.99
1 mile
800 M
100 M
CTC All-Comers' Track Meet June 12 n/a 6:50
3:31.64		 1 mile
800 M
CTC All-Comers' Track Meet June 19 n/a 6:46
3:19.88
 1 mile
800 M
CTC Marathon Training Program 5K Time Trial June 21 n/a 7:27.72 3.1 miles
July 4
9:28
7:29 ?
3.1 miles
“Run, Kids, Run” Track Meet (Parent/Child Relay) July 12 n/a n/a 400 M
Fairview 5K + July 19 n/a tbd 3.1 miles
CTC Marathon Training Program 8K Time Trial August 2 n/a goal 7:40 8K (5 mi)
“Run, Kids, Run” Track Meet (Parent/Child Relay) August 9 n/a n/a 400 M
Chicken Run 5 Miler + August ? n/a tbd 5 miles
August 30
9:31
tbd
4 miles
Pepsi 10K + September 13   tbd 6.2 miles
September 21
9:45
tbd
13.1 miles
September 27
tbd
10 miles
October 5
10:03 (egad!)
tbd
10 miles
Baltimore Half Marathon October 11 n/a tbd 13.1 miles
October ??
10:42 (egad!)
tbd
13.1 miles
October 26
12:06 (egad!)
tbd
26.2 miles
Richmond Marathon ?
or Philadelphia Marathon ?		 November 15
November 23		 n/a tbd 26.2 miles
November 23
10:53 (egad!)
tbd
13.1 miles
The Boars Head Turkey Trot +
November 27
n/a
tbd
3.1 miles
2009
January 11
n/a
tbd
26.2 miles
SunTrust National Marathon
March 21
8:58
tbd
26.2 miles
Charlottesville Ten Miler
March ??
8:33
tbd
10 miles
Cherry Blossom Ten Mile Run
April ??
7:54
tbd
10 miles
Charlottesville Half Marathon
April 18
7:56
tbd
13.1 miles
Boston Marathon ?!?!?!? (fingers crossed!!) April ?? n/a n/a 26.2 miles
Flying Pig Marathon ?
May 9
n/a
tbd
26.2 miles
Marine Corps Historic Half Marathon
May ??
8:24
tbd
13.1 miles

2008 RACE PHOTOS

Run Leah Run! (2007) | Leah's Race Book (2008)

Marine Corps Historic Half Marathon

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Jennifer Wells Memorial Moonlight Two Miler for Meningitis
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Charlottesville Half Marathon

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Credit Union Cherry Blossom Ten Mile Run

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__2_1

SunTrust National Marathon

2008 RACE STATS

Kiwanis 24th Annual Independence Day 5K Run
July 4, 2008
I blew it on pacing! each mile got slower, even tho i did start off with the first 1/2 mile at 3:50 and the 1st 2 miles at 14:40.

mile 1
mile 2
mile 3
7:14
7:18
7:57
PLACE NAME AGE DIVISION/TOTAL TIME PACE
  Leah Connor 37   23:17 ? 7:29

Marine Corps Historic Half Marathon
April 19, 2008

mile 1
mile 2
mile 3
mile 4
mile 5
mile 6
mile 7
mile 8
mile 9
mile 10
mile 11
mile 12
mile 13
.21 mile
PACE
7:42
7:32
7:57
7:44
7:55
8:11
8:27
8:01
8:34
8:33
9:39
9:26
8:37
7:53
 8:19
.
PLACE NAME AGE DIVISION/TOTAL TIME PACE
616/3823 Leah Connor 37 31/334 (women 30-39) 123/1792 (all women) 1:50:02 8:24

Jennifer Wells Memorial Moonlight Two Miler for Meningitis
May 3, 2008

2 miles = 14:25 (7:12-7:24 pace)
Came in 2nd place for women!

Charlottesville 1/2 Marathon
April 19, 2008

mile 1
mile 2
mile 3
mile 4
mile 5
mile 6
mile 7
mile 8
mile 9
mile 10
mile 11
mile 12
mile 13
.1 mile
PACE
8:16
7:46
7:54
7:34
7:33
8:25
7:49
7:38
8:10
8:20
8:26
8:12
7:17
7:01
 7:56
.
PLACE NAME AGE DIVISION/TOTAL TIME PACE
166/1293 Leah Connor 36 14/225 (women 30-39) 46/736 (all women) 1:44:02 7:56

4th Annual “Run in the Name of Love” Run/Walk 5K
April 13, 2008
Don't know my "official time" but my garmin had 22:58 which is 7:23 pace
except it also said i only ran 3.05 miles which makes it 7:32 pace. Doh!

mile 1
mile 2
mile 3
.05 mile
7:11
7:46
7:38
7:43
NAME AGE DIVISION/TOTAL TIME PACE
LEAH CONNOR 36 1/? (Top Age Group Finisher!! 1st 30+ woman to finish! 12th overall!) 22:58? 7:23 (7:32)

National Cherry Blossom Ten Mile Run
April 6, 2008
NEGATIVE SPLITS!

 
5M
10K
10M
time
40:09
49:35
1:19:03
pace
8:00
7:59
7:55
.
mile 1
mile 2
mile 3
mile 4
mile 5
mile 6
mile 7
mile 8
mile 9
mile 10
.13 mile
8:30
7:58
7:50
7:44
7:38
7:39
7:43
7:49
7:44
7:24
7:41
.
PLACE (WOMEN) NAME AGE DIVISION SEX TIME PACE
420/6384 Leah Connor 36 62/882 F 1:19:03 7:54+

+Garmin = 10.12 miles at 7:48 pace

SunTrust National Marathon
March 29, 2008
NEGATIVE SPLIT!
(38 seconds a mile faster for 2nd half! WHOO HOO!!!)
2:01:32 - 1st half (9:16 pace)
1:53:15 - 2nd half (8:38 pace)

mile 1
mile 2
mile 3
mile 4
mile 5
mile 6
mile 7
mile 8
mile 9
mile 10
mile 11
mile 12
mile 13
mile 14
9:48
9:05
8:51
8:53
8:57
8:59
9:12
8:52
11:57
8:38
8:52
9:00
8:34
8:53
mile 15
mile 16
mile 17
mile 18
mile 19
mile 20
mile 21
mile 22
mile 23
mile 24
mile 25
mile 26
mile .72
PACE
8:42
8:33
8:46
8:19
8:37
8:38
8:16
8:24
8:27
8:37
8:45
6:36*
7:32
8:47+
.
PLACE NAME AGE DIVISION SEX TIME PACE
625/1386 Leah Connor 36 25/75 F 3:54:47 8:58+

+Garmin = 26.72 miles at 8:47 pace
(*there were a couple tunnels where i lost reception)

Camp Holiday Trails 5K
March 15, 2008

mile 1
mile 2
mile 3
.1 mile
7:31
7:45
7:20
7:39
PLACE NAME AGE DIVISION/TOTAL TIME PACE
36/202 LEAH CONNOR 36 1 (Top Age Group Finisher! 1st 30+ woman to finish!, 7th woman overall)) 23:17 7:29 (7:32)

Martha Jefferson 8K
March 7, 2008

mile 1
mile 2
mile 3
mile 4
mile 5
8:04
7:53
7:55
8:10
7:48
PLACE NAME AGE DIVISION/TOTAL TIME PACE
113/435 LEAH CONNOR 36 13/50 39:21 7:56

Renaissance School 5K
March 1, 2008

mile 1
mile 2
mile 3
.1 mile
7:11
7:29
7:49
7:40
NAME AGE DIVISION/TOTAL TIME PACE
LEAH CONNOR 36 Top Female Overall! 23:21 7:30

Run for Darfur 5K
February 23, 2008

mile 1
mile 2
mile 3
364 feet
7:57
8:09
7:47
8:46
NAME AGE DIVISION/TOTAL TIME PACE
Leah Connor 36 1/?? (Top Age Group Finisher!!) 24:31 7:59

 

2007 RACE PHOTOS

Run Leah Run!
photo book of top races of 2007

Philadelphia 1/2 Marathon
November 18, 2007
chip time 2:22:51 (10:53/mi)
*Forerunner had distance as 13.38 miles = 10:45/mi
and since i forgot to turn my watch off for 2 minutes, the pace is a little better than that!

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Marine Corps Marathon
October 28, 2007
chip time 5:17:03 (12:06/mi)
*Forerunner had distance as 26.45 miles = 11:59/mi

 

Army 10 Miler
October 7, 2007
chip time 1:40:32 (10:03/mi)

 

Philadelphia Distance Run
September 16, 2007
chip time 2:07:41 (9:45/mi);
forerunner time 2:07:12 (9:36/mi 'cause it says i actually ran 13.24 miles instead of 13.1, ha!)
Zoe, Laoghaire and Annalivia ran in the Philadelphia Children's Run, too!

 

 

 
 
 
 

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_

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Capital Hill Classic 10K
(57:09 finish time, 9:12/mi. pace)

Charlottesville 1/2 Marathon
(1:59:33 finish time, 9:09/mi. pace)

Charlottesville 10 Miler
(1:25:29, 8:33/mi. pace)

VIA 5 K
(25:49, 8:18/mi. pace)

Philadelphia 1/2 Marathon
November 18, 2007
chip time 2:22:51 (10:53/mi)
*Forerunner had distance as 13.38 miles = 10:45/mi
**since i forgot to turn my watch off for 1 minute 11 seconds, the pace is a little better than that!

mile 1
mile 2
mile 3
mile 4
mile 5
mile 6
mile 7
mile 8
mile 9
mile 10
mile 11
mile 12
mile 13
mile 0.38
10:11
10:04
9:45
10:59
10:44
10:16
10:12
11:57
10:31
12:06
10:34
10:54
11:02
 12:19**

Marine Corps Marathon
October 28, 2007

 
time
0:55:37
1:49:16
2:23:30
2:46:11
3:21:59
4:17:48
pace
11:00
10:52
10:54
11:02
11:11
11:41
.
mile 1
mile 2
mile 3
mile 4
mile 5
mile 6
mile 7
mile 8
mile 9
mile 10
mile 11
mile 12
mile 13
mile 14
10:48
10:53
11:29
9:53
11:16
11:36
9:57
10:19
11:02
10:11
11:01
10:47
10:52
11:22
mile 15
mile 16
mile 17
mile 18
mile 19
mile 20
mile 21
mile 22
mile 23
mile 24
mile 25
mile 26
mile .45
PACE
12:02
10:43
11:59
12:25
13:47
12:28
12:59
13:15
13:30
14:22
13:56
14:16
13:52
 11:51*
.
PLACE NAME AGE DIVISION SEX TIME PACE
15924/20622 Leah Connor 36 964/1349 5574/8051 5:17:03 12:06*

* Forerunner had me as running 26.45 miles in 5:13:33 (i took a bathroom break which must have taken 4 minutes, ha!)
26.45 miles at the chip time of 5:17:03 = 11:59/mi. whoo hoo just under 12 minute mile!

Buck Mountain Half Marathon
October 13, 2007
whoops! i made a wrong turn and ended up going an extra .27 mile. duh! it was beautiful weather (50-60s)
and i walked up the big hills, but i'm happy with my time ... it was a good practice run!!

mile 1
mile 2
mile 3
mile 4
mile 5
mile 6
mile 7
mile 8
mile 9
mile 10
mile 11
mile 12
mile 13
.37 mile
PACE
10:29
9:55
9:25
9:12
11:16
11:45
11:54
9:44
11:49
10:41
11:06
10:30
11:19
10:53
 10:42

Army 10-Miler
October 7, 2007
Yikes it was hot and humid - 74 degrees at race start! i was just happy to finish! :)

PLACE NAME AGE DIVISION SEX 6.5Mi Split TIME PACE
9323/17633 Leah Connor 36 518/1336 2848/7487 1:05:24 1:40:32 10:03

Philadelphia Distance Run
September 16, 2007
*forerunner time 2:07:12 (9:36 pace 'cause it says i actually ran 13.24 miles instead of 13.1, ha!)

mile 1
mile 2
mile 3
mile 4
mile 5
mile 6
mile 7
mile 8
mile 9
mile 10
mile 11
mile 12
mile 13
.24 mile
9:22
9:14
9:08
9:19
9:40
9:15
10:02
9:20
10:05
9:20
9:54
10:30
9:48
9:07
5k
29:13
10k
58:50
10m
1:36:08
PLACE NAME AGE DIVISION/TOTAL CHIP TIME PACE
7434/11629 Leah Connor 36 450/885 2:07:41 9:45*

Charlottesville Women's Four Miler
September 1 , 2007
(yikes, i did it again, i started off too fast! but considering i hadn't run for 4 days (my longest stretch since June!) it's not that bad. and i did meet my revised goal of under 40 minutes. i started off great - 8:48 for 1st mile, 2nd mile was 9:23, and then i hit the wall and walked for a bit during water breaks so i ended up blowing it with 10:48 for the 3rd mile. but i picked it up big time for mile 4 and finished that at 9:04 and the last 80 feet at 6:58! whoo hoo!)

mile 1
mile 2
mile 3
mile 4
8:48
9:23
10:48
9:04
PLACE NAME AGE DIVISION/TOTAL TIME PACE
484/2240 Leah Connor 36 70/270 38:06 9:31

Kiwanis 24th Annual Independence Day 5K Run
July 4, 2007
(yikes, slowest 5K to date, but i started off great - 8:30 for 1st mile, 2nd mile was 9:15, and then i hit the wall and walked for a bit so i ended up blowing it with 10:39 for the 3rd mile. i thought i was starting off slow but was going faster than i should have, big mistake! next time i will start off slower and get faster instead of the other way around!!! still considering how slow i've been running lately, anything under a 10 minute mile is a victory!)

mile 1
mile 2
mile 3
8:30
9:15
10:39
PLACE NAME AGE DIVISION/TOTAL TIME PACE
196/293 Leah Connor 36 13/19 29:21 9:28

Capital Hill Classic 10K
May 20, 2007
(yikes, i failed miserably from my goal of 50 minutes! i'll blame it on my cold!

mile 1
mile 2