| 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 | | 173.00 | 17.00 | 190.00 |
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| Asics Nimbus Miles: 99.00 | Asics 2140 Miles: 91.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| Total of 10 miles progression style. First four on treadmill around 8:27 and the rest outside school with the final two miles at marathon pace uphill. |
| Asics Nimbus Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Easy on treadmill at 8:40 pace. Felt rejuvenating. | |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Fartlek with 8 x 30 seconds at 5K to 3K pace. Felt good. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy recovery run at 8:50 pace. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
| Progression run with last 20 minutes at marathon pace. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Six recovery miles on Park Street. | |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Long run at 8:20 pace felt really good. Treadmill. | |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Slow miles on the treadmill at 8:50 with six hill sprints. Treadmill at 12 mph and 10.5% incline. | |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Quick but relaxed at 8:00 down Park Street and back. Working on 180 strides per minute. | |
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| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| Fartlek run with 9 x 40-second pickups at 5K to 3K pace. Felt relaxed and energetic. | |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Nice and slow recovery run out Park Street and back around 8:50 pace. | |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 3.00 | 8.50 |
| Tempo run. 2 x 10 minutes at 6:50 pace. Solid first segment, but struggled second segment with stomach upset. Five minutes jog in between tempo segments. Cold and windy didn't help. | |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Long run at 8:15 pace slight incline on way out and turned back with negative split. Felt very comfortable on the way home. |
| Asics Nimbus Miles: 13.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Fartlek-type run down Park Street and back with 10 x 1 minute pickups at 5K effort/pace. Most ended up being around 6:00 per mile or faster with the last two closer to actual 5K pace. | |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Doubled for the first time ever. Nice easy pace around 8:50 per mile on flat course. |
| Asics 2140 Miles: 6.00 | Asics Nimbus Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
| Threshold run. 2 x 12 minutes at 6:45 pace with three minutes slow jog active recovery. Tough headwind for the second segment. Pace felt a little more appropriate than last LT run the previous week. Flat course out Park Street and back. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery miles around 8:40 pace down Park Street and back. | |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 3.00 | 13.00 |
| Down Glendale past Stage Road and back. Into headwind on the way out and with wind/into sun on the way home. Picked it up to 7:20 for miles 11 and 12 and then 6:45 for the final mile. Hard effort on the final mile, but the pace felt comfortably hard rather than truly difficult. | |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Recovery miles on the treadmill easy pace. | |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Fartlek with 15 x 1:00 pickups at 10K to 3K pace. Treadmill felt very smooth, although I hope it's calibrated accurately. |
| Asics Nimbus Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| 2 x 2 miles tempo run on the treadmill set at 6:44 pace and 1% incline. Very sweaty, but legs and lungs felt good. Tedious by the cool down of course. |
| Asics Nimbus Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Easy on Park Street out and back. | |
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| | Slow miles | Fast miles | Total Distance | | 173.00 | 17.00 | 190.00 |
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| Asics Nimbus Miles: 99.00 | Asics 2140 Miles: 91.00 |
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