| 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 | | 169.85 | 25.65 | 195.50 |
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| Yellow Asics 2150 Miles: 83.50 | Blue Asics 1150 Miles: 70.50 | Asics Bandito Miles: 6.50 | DS Trainer Miles: 3.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
| Attempt to sharpen for a four-mile race this Saturday. Workout went well, race might not happen. 6 x 400 at 9.7 mph with 55-second recovery interval then 4 x 200 at 10.5 mph with 30 seconds. |
| Yellow Asics 2150 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Progression GA run down to last two miles at MP (8.0 and 8.1 mph). |
| Blue Asics 1150 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.75 | 3.75 | 9.50 |
| Tempo treadmill run. A little over 25 minutes at 8.8 mph (6:50). Felt very good with heart rate around 165 average for the duration. |
| Yellow Asics 2150 Miles: 9.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.50 | 0.00 | 13.50 |
| Started with first mile at 6.8 mph on treadmill and progressed up to 7.3 mph for the final 8.5 miles. Legs felt very good. |
| Blue Asics 1150 Miles: 13.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Recovery on the treadmill. |
| Blue Asics 1150 Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| Treadmill hill workout. Warm up of 2.75 miles. 4 x 2:15 at six percent incline and 8.3mph. 1:45 recovery jog at zero incline and 7 mph. Then 2 x 200 at six percent(8.3mph)/one minute recovery/2 x 1:00 at seven percent and 8.5 mph. Last two were very tough. Two miles of cool down. |
| Yellow Asics 2150 Miles: 8.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| GA progression run on treadmill from 6.8 mph up to MP for the final mile. |
| Blue Asics 1150 Miles: 7.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 4.00 | 9.00 |
| Mile intervals on the treadmill. 4 x one mile at 9.5 mph and one percent incline. Lungs felt good, right knee and right hip flexor a little sore. 400m recovery jogs. |
| Yellow Asics 2150 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Very easy on the treadmill at 6.7 mph and zero incline to try to loosen up my right hip flexor. Felt decent. |
| Blue Asics 1150 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.50 | 0.00 | 13.50 |
| Hilly medium long run on the treadmill. Began at 6.8 mph. At two miles, pushed incline up to two percent for 1:30. At each mile pushed incline to the same percentage for 1:30. Last 8.5 miles at 7.3 mph. Highest incline at seven percent for one minute. Good but tiring run. |
| Yellow Asics 2150 Miles: 13.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| Treadmill interval workout. 8 x 800m/3:00 at 10 mph. Recovery jog 2:00 at 6.7 mph. Overcame the hump at the end of the fifth interval. Last two pretty smooth. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Progression GA run on treadmill with warm up for first three miles, four miles at 8:00/mile, one mile at 7.6 mph and final two miles at MP (8 and 8.1 mph). |
| Blue Asics 1150 Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.60 | 4.40 | 8.00 |
| Tempo run on the treadmill at one percent incline for 30 minutes. 8.8 mph felt very solid with heart rate up to 163/4. |
| Yellow Asics 2150 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| GA Progression run on the treadmill down to two miles at MP. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| GA on the treadmill. |
| Yellow Asics 2150 Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.50 | 2.50 | 14.00 |
| Medium long run on the treadmill progressing from 6.7 mph up to 7.3 mph for miles 5 through 10. Then 1.5 miles at MP and 2.5 miles at 8.4/8.5 mph and three percent incline. Good workout! |
| Blue Asics 1150 Miles: 14.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Easy miles on the treadmill. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| Treadmill workout: One set = 90 seconds at six percent incline and MP followed by one minute recovery flat jog, then one minute at seven percent incline and MP followed by two minutes recovery flat jog. Total of 10 sets and total of 11 miles around 89 minutes. Tiring but felt good. |
| Yellow Asics 2150 Miles: 11.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy on the treadmill. |
| Blue Asics 1150 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
| Fantastic workout! Mile repeats on the treadmill at one percent incline and 9.5 mph. Breathing was not labored, legs felt fast and controlled. |
| Asics Bandito Miles: 6.50 | DS Trainer Miles: 3.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Nice LSD on the treadmill averaging 8:19 per mile. Legs felt like speeding up and the later miles were pretty tedious, but I got it done. |
| Yellow Asics 2150 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 169.85 | 25.65 | 195.50 |
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| Yellow Asics 2150 Miles: 83.50 | Blue Asics 1150 Miles: 70.50 | Asics Bandito Miles: 6.50 | DS Trainer Miles: 3.50 |
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