| Location: Easthampton,Ma,USA Member Since: May 07, 2009 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Rochester Marathon Sept. 2011 = 3:09:27
Iron Horse Half Marathon June 2011 = 1:30:22
Derrill's Race 5K May 2011 = 18:48
Short-Term Running Goals: 1) Break 39 minutes for a 10K
2) Break 6:00/mile pace for a 5K
3) Sub 1:27 for a half marathon
4) Sub 3:06 at Boston Long-Term Running Goals: 1) Continue running for fitness, relaxation and spiritual renewal
2) Possibly take a shot at three hours in the marathon |
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| | Slow miles | Fast miles | Total Distance | | 187.75 | 16.25 | 204.00 |
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| Yellow Asics 2150 Miles: 111.00 | Blue Asics 1150 Miles: 86.25 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Treadmill incline alternating one and zero percent. Pace from 6.6 mph to 6.7 mph to warm up then 7.0 mph for two miles, 7.1 miles per hour for two miles, 7.2 mph and 7.3 mph for final four miles. |
| Yellow Asics 2150 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 1.50 | 8.00 |
| Interval workout on the treadmill. 2.5 mile warmup from 6.6 mph up to 7.4 mph. Then did 6 x 400 with a full 400 jog recovery. Pace for the work segments was 9.8 mph. Felt comfortably hard on the intervals. Right knee a little sore afterward. |
| Blue Asics 1150 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Nice and easy five miles on the treadmill at 6.7 mph with 0 to 1 percent incline. |
| Yellow Asics 2150 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Progression GA run from 6.7 up to 7.5 for final mile. Legs a bit sore afterward. |
| Blue Asics 1150 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
| GA run on the treadmill with one tempo mile thrown in. Ran the six GA miles at 7.0 mph varying incline from 0 to 1. Tempo mile at 8.7 mph felt a little tougher than I would like. Heart rate up to about 165-6 in the middle of the tempo mile. Rate back down under 150 at the end of the run. |
| Yellow Asics 2150 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Five easy on the mill at 6.7 mph and 0-1 percent incline. Finally felt like a true recovery run. |
| Blue Asics 1150 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Treadmill long run with hills thrown in. Progression of pace from 6.7 mph to 7.3 mph for the final five miles. Seven hills from three to six percent. Not too easy, not too tough. |
| Yellow Asics 2150 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 1.00 | 8.50 |
| Hill workout on the treadmill. 5 x 1:30 hill repeats with incline at six percent and pace at 7.6 mph. Recovery interval at 2:30. No problem with the hills, felt like a decent workout. |
| Blue Asics 1150 Miles: 8.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Slow and easy on the treadmill. |
| Yellow Asics 2150 Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| Had to cut this down due to time constraints. Last mile was around 8 mph/MP. Legs loosened up nicely though and knee seems to be feeling a little better. |
| Blue Asics 1150 Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 2.00 | 6.50 |
| Excellent pair of mile repeats at 9.5 mph/6:20 pace. Recovery was 2:30/400m. |
| Yellow Asics 2150 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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AM = 6.75 miles around 6.7 mph with zero to two percent incline.
PM = 5.25 miles around 6.7 again. Felt fine. |
| Blue Asics 1150 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Medium long run started at 6.7 mph for first mile and bumped up .1 mph per mile until mile six. Ran final six miles at 7.3 mph or MP + 10 percent. A little mentally tiring for the final three miles and very, very hungry over that time. Legs and lungs felt fine though. |
| Yellow Asics 2150 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Easy miles on the treadmill at 9:00. |
| Blue Asics 1150 Miles: 3.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.25 | 8.25 |
| Intervals on the treadmill. 6 x 2:20 at 10 mph with 2:00 recovery jog. |
| Yellow Asics 2150 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Treadmill recovery run at 9:00. |
| Yellow Asics 2150 Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Progression from 6.8 mph to 8.0 mph (MP) for the final mile of GA run. |
| Blue Asics 1150 Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.50 | 7.50 |
| Tempo run on the treadmill. Warm up with 2.5 miles and then 18 minutes at 8.8 mph and one percent incline. If the heart rate monitor was accurate, I was between 165 and 167 for the run. Felt like a pretty good rhythm for the last two miles. |
| Yellow Asics 2150 Miles: 7.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Easy on the treadmill. |
| Blue Asics 1150 Miles: 5.50 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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Simulated hills on the treadmill. Warm up of two miles then 3,4,5,6,5,4,6,3% inclines on the mile markers from mile three to mile 10. Total time was 1:41 and pace for final six miles wast 7.3 mph or MP + 10%. |
| Yellow Asics 2150 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.25 | 0.00 | 9.25 |
| Treadmill hill workout. 5 x 2:00 at six percent incline and 8.0 mph with two-minute recovery at 7.2 mph and one x 1:00 at seven percent and 8.2 mph. |
| Blue Asics 1150 Miles: 9.25 |
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Treadmill from 6.7 mph to 7.1 mph. |
| Yellow Asics 2150 Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| GA run on the treadmill from 6.8 mph warm up to 7.6 mph for final five miles. |
| Blue Asics 1150 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Progression from 6.8 mph to 8.0 mph due to compressed schedule. Treadmill at one percent incline. |
| Yellow Asics 2150 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.00 | 9.50 |
| Mile intervals on the treadmill. Warm up with 2.75 miles from 6.8 mph up to about 7.5 mph. Three x one mile at 9.5 mph or 6:20/min pace. Added an 800 also at 9.5 mph. Recovery interval of 400 meters at 6.2 mph. Felt very strong, hopefully not too dependent on the treadmill to maintain the pace. Cool down with 2.5 miles or so. |
| Blue Asics 1150 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 3.00 | 12.00 |
| Long run on treadmill. Warmed up over first two miles up to 7.2 mph. Miles three through nine at 7.3 mph or MP + 10 percent. Final three miles were 8.0 mph (MP), 8.7 mph (HMP) and 9.0 mph or 6:40/min (10K). Tough run with all the shoveling, rough raking going on. Feeling a bit underfueled as well. |
| Yellow Asics 2150 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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| Blue Asics 1150 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 187.75 | 16.25 | 204.00 |
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| Yellow Asics 2150 Miles: 111.00 | Blue Asics 1150 Miles: 86.25 |
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