| 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 | | 274.00 | 25.50 | 299.50 |
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| DS Racer Miles: 58.00 | Asics 2150 Black Miles: 52.50 | DS Trainer 16 Miles: 67.00 | Asics Bandito Miles: 25.00 | Red DS Trainer Miles: 73.00 |
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| Long run on last holiday day off. Partly cloudy morning about 40 degrees with 10-15 mph winds.Average pace around 7:45. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Progression from 7.5 to 8.0 mph. |
| Asics 2150 Black Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Medium long run on treadmill with 2 x 2 miles at GMP (7:05 or 8.5 mph). Total time was 1:40 for 13 miles. |
| DS Trainer 16 Miles: 13.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Easy progression run on mill from 7.1 up to 8.0 mph.
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| Asics 2150 Black Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 4.50 | 12.00 |
| A new and different combo workout today. From Running times I did two sets of 6/5/4/3/2/1 min intervals at Marathon Pace for the six-minute interval on up to 3K pace for the one minute. One minutes of jogging at 7.3 mph recovery and four minutes at 7.5 mph in between sets. "Rustbuster" was a good term for this workout. |
| Asics Bandito Miles: 10.00 | DS Trainer 16 Miles: 2.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Around the neighborhood on warm morning in 45 minutes. |
| Asics 2150 Black Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| Very tough long run outside. Windy but relatively warm so I was a bit overdressed. Lots of hills around Pomeroy and out to Norris and over to Glendale. Average pace 8:00 and pretty exhausted. |
| DS Trainer 16 Miles: 18.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Progression on treadmill late in the evening. |
| Asics 2150 Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Treadmill medium long run with 2 x 3 miles at GMP (8.5 mph) with three miles in between sets. Overall time = 1:39. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Easy around the neighborhood on a seasonable afternoon. 8:20 average.
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| DS Trainer 16 Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
| Tempo run on the treadmill in the piranhas. 9.3 mph for tempo segment. |
| Asics 2150 Black Miles: 5.00 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy on treadmill in 44 minutes. |
| Red DS Trainer Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Progression on treadmill to 8.2 mph. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 2.00 | 19.00 |
| With sub-zero temperatures and wind I stayed indoors today. 19 on the treadmill with hills and a fast finish. Three percent for 400m at three miles, four percent for 400m at four miles, five at five, then 3% for .2, 4% for .2 at six, then six percent for 400m at seven, then three percent for .2 and five percent for .2 at eight, more hills at 12,13,14,15. Fast finish with GMP at mile 18 and GHMP at mile 19. |
| Red DS Trainer Miles: 19.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| GA on treadmill in 54 minutes. |
| DS Trainer 16 Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Interesting medium long run on treadmill with on/off segments around GMP and final mile at GMP. 2 x 10 segments of 1:00 at 8.8 mph and 1:00 at 8.0 mph with 20 minutes at 7.5 mph recovery in between. On/off segments were GMP - 12 seconds and GMP + 25 seconds. Felt very easy. |
| Red DS Trainer Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Easy with slight progression on the treadmill for 54:20. |
| DS Trainer 16 Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
| This workout was a learning experience. I elevated the back of the treadmill so I could do some decline running. The workout was supposed to be two miles of decline at tempo pace - 8 seconds then two miles of level tempo and then 3 x 1200 at 5K pace. For whatever reason, I was winded earlier than I thought. I think the decline experience was a good learning tool. I ended up with one mile at -3.5 degrees and 9.6 mph, one mile at level tempo (9.4 mph), half mile at decline (9.5 mph) and 1.5 miles level tempo. Then recovery quarter and 3 x 1200, but 1200s interrupted by potty issues and oxygen debt. Overall a good warning not to go out too fast in Boston on the downhill early section. |
| Asics Bandito Miles: 8.00 | Red DS Trainer Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Very easy on the treadmill in 44 minutes. |
| Asics 2150 Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| Long run on the treadmill with major negative split. Started off at 7.1 mph and finished at 7.8 mph. Overall average pace 8:00. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| SRD. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Medium long run on the treadmill. My left hamstring was a little fragile Sunday and Monday, so I kept it slow at first, but it was feeling better during the run. First five miles working up to 7.5 mph, next five miles at 7.5 mph and final five miles at MP (8.5 mph) Overall average of 7:46 per mile. |
| Red DS Trainer Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Easy on the treadmill in 53 minutes
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| DS Trainer 16 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| GA with slight progression on the treadmill. |
| Asics 2150 Black Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 7.00 | 12.00 |
| Tempo on the treadmill with seven miles at 9.4 mph or 6:30/mile. |
| Asics Bandito Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy around the neighborhood at 8:22. |
| Asics 2150 Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| Perfect day about 40 degrees with some wind. Three miles around home and then out to Route 66 and back. Overall average pace 7:45. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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GA run on treadmill in 54:30. Average Pace 7:47. |
| DS Trainer 16 Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Boston simulator run on the treadmill. Two miles warm up, then 2 x .5 miles at MP and four percent decline with .5 mile recovery at 7.6 mph and zero incline. Then Newton Hills simulation with .4 at MP and four percent incline at mile 11,12,13 and .5 mile at MP and five percent incline. Overall pace 7:48. |
| Red DS Trainer Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 274.00 | 25.50 | 299.50 |
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| DS Racer Miles: 58.00 | Asics 2150 Black Miles: 52.50 | DS Trainer 16 Miles: 67.00 | Asics Bandito Miles: 25.00 | Red DS Trainer Miles: 73.00 |
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