| 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 | | 266.50 | 26.50 | 293.00 |
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| Red DS Trainer Miles: 133.00 | Piranhas Miles: 15.00 | DS Racer Miles: 41.00 | Red 2160s Miles: 53.50 | Asics Bandito Miles: 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Very easy outside with Frankie for the first three miles. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| GA pace outside in cool temperatures. |
| Red DS Trainer Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 6.50 | 12.00 |
| Treadmill interval workout: Mile repeats. Two miles of warm up. 2 x 1600 at tempo pace (6:30) then 2 x 1600 at 10K pace (6:15) then 2 x 1600 at 5K pace (6:00) + 800m at 10.3 mph. All recoveries = 400m at 6 mph. Felt effortless except for some tightness or fullness in my left hamstring. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow and easy around the neighborhood. |
| Red DS Trainer Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 19.00 | 0.00 | 19.00 |
| Too cold for a long run outside today, so I did 19 on the treadmill with 13 at MP. (8.5 mph/7:05) Felt very smooth. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| GA on treadmill at 7:50. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| GA on the treadmill in 7:40 average. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Medium long run on the treadmill. 30 minutes/4 miles to warm up. Then 6 x 2:00 on at 6:45 pace/2:00 off at 7:25 pace. (8.9/8.1 mph) then 16 minutes at long run pace and repeat 6 x 2on/2off at same paces. Final half mile at GMP (8.6 mph). |
| Red DS Trainer Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy around the neighborhood at recovery pace 8:40. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 5.50 | 11.00 |
| Incline tempo on the treadmill. Three miles to warm up. 15 min at 3% and 8.5 mph, 15 min at 4% and 8.2 mph and 10 min at 1% and 9.4 mph. Heart rate between 160 and 164 for all the tempo portion. |
| Asics Bandito Miles: 6.00 | Red DS Trainer Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy around the neighborhood in 44 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 22.00 | 0.00 | 22.00 |
| Cold temperatures and wind outside pushed me inside to the treadmill. Kept to Pfitzian guidelines of MP + 20% for the first half and MP +10 percent for the second half. Overall average pace 8:00. |
| Red DS Trainer Miles: 22.00 |
| | 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 |
| Boston simulator. Two miles warm up. Then decline of four percent on treadmill for .75 mile at GMP (7:00) and .5 mile recovery flat at 8:00. Repeat decline. Then normal long run until Newton simulation: .5 mile at four percent incline and GMP x three and .5 mile at five percent incline and GMP. Final mile progressing from GMP to GMP -15. |
| Red DS Trainer Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Figure eight around the neighborhood in 63 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Progression on treadmill from 8:34 pace down to 6:35 pace. Overall eight in 61 minutes. |
| Red DS Trainer Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 7.00 | 12.00 |
| Tempo run started on treadmill, finished outside. Three miles to warm up in about 25 minutes. 5.5 miles at tempo pace 9.4 mph for first four and 9.5 for 1.5 miles. Treadmill went a little haywire and moved outside for 1.5 miles at 6:18 and then cool down of two miles. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Easy at 49 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
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Hilly route out to Rt. 66 and back Glendale. Last four miles in 6:59, 7:00, 7:02 and 6:48. Overall average pace = 7:44. |
| Red DS Trainer Miles: 20.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Double for recovery after a hard 20 yesterday. First day of February break. Six in the morning on the treadmill at 52 minutes. Four in the afternoon outside in the wind. Average pace in the afternoon 8:22. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Medium long run on treadmill with 2x(2:30 on at 8.9mph/2:30 off at 8.1mph) and final mile at GMP or 8.6 mph. Overall time at 1:53. |
| Red DS Trainer Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy around the 5K loop twice in 49:20. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Figure eight around the neighborhood in 59 minutes. |
| Red DS Trainer Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.50 | 12.50 |
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Lumberjack combo workout: 2.5 miles warm up.
4 x 400 at 10.3 mph starting every three minutes
12 minutes steady state at 8.9 mph
4 x 400 at 10.3 mph starting every three minutes
12 minutes steady state at 8.9 mph
4 x 400 at 10.3 mph starting every three minutes
One mile cool down |
| Asics Bandito Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Easy around the neighborhood in 37 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 2.00 | 22.00 |
| Long run outside in 30 degree temps, 10-15 mph wind and sunny skies. Six miles easy, one mile threshold (6:3), three miles MP (6:53, 6:54, 6:51) then five miles easy, one mile at threshold (6:30), three miles MP (6:59, 7:00, 6:51) and final three miles easy. Overall time 2:48. | |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Easy around the Pomeroy loop twice. 59 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Boston simulator on the treadmill. Two miles for warm up. Then one mile at -3% decline and MP. Half mile recovery flat at 7.5 mph. Repeat MP mile at -3% and recovery half mile. Five miles at .4/7.5 mph. Half mile at 4 percent incline and MP, half mile recovery, half mile at 4 percent incline and MP, half mile recovery, half mile at four percent incline and MP, quarter mile at MP and one percent, quarter mile recovery. Half mile at MP and five percent, half mile at MP and one percent, final mile at MP and one percent. |
| Red DS Trainer Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy on the treadmill due to snowstorm. 52:30 total time. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 266.50 | 26.50 | 293.00 |
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| Red DS Trainer Miles: 133.00 | Piranhas Miles: 15.00 | DS Racer Miles: 41.00 | Red 2160s Miles: 53.50 | Asics Bandito Miles: 15.00 |
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