| 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 | | 205.15 | 33.85 | 239.00 |
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| Asics Bandito Miles: 22.50 | DS Trainer Miles: 78.50 | Blue Asics 1150 Miles: 31.90 | Yellow Asics 2150 Miles: 92.75 | 2160 Yellow Mar. 2011 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.75 | 4.25 | 11.00 |
| Pyramid intervals on the treadmill: 400 at 10.2 mph, 800 at 10.2 mph, 1000 at 9.8 mph, 1200 at 9.8 mph and back down to 400 at 10.2 mph. 1.30 recovery jogs. Total of 11 miles in 82:10. |
| Asics Bandito Miles: 6.00 | DS Trainer Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy recovery run on the treadmill. |
| Blue Asics 1150 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 5.00 | 11.00 |
| Tempo run on the treadmill with 36 minutes at 8.8 mph. Heart rate actually decline about 3/4 of the way through the tempo portion. Never got above 162/3. Felt very comfortable. |
| Yellow Asics 2150 Miles: 11.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Recovery run on the treadmill. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Slow and easy on the treadmill. |
| Blue Asics 1150 Miles: 5.50 |
| | Add Comment |
| | Race: |
WAMDA 5K (3.1 Miles) 00:19:24, Place overall: 8, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 4.00 | 3.10 | 7.10 |
| Small local 5K at Look Park. Rainy and about 40 degrees. Warmed up with a couple of miles in the puddles and a few strides in the parking lot. Started with a hard first mile around 5:50 on the Garmin. Some very slippery spots on the leftover ice. Second mile around 6:18 and the final full mile around 6:30. Slow final tenth probably due to uphill finish. Very satisfied with the overall time, but disappointed with the final mile. However, I didn't reduce training at all before this race and I completed a full tempo run on the Thursday before the race. |
| Yellow Asics 2150 Miles: 2.00 | Asics Bandito Miles: 5.00 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Progression run on treadmill starting with sore legs. Loosened up and finished with final 1.5 miles at MP. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Mid-week medium long run on treadmill. Started at 6.8 mph and finished final nine miles at 7.4 mph (8:06 per mile). |
| Blue Asics 1150 Miles: 13.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| GA run on the treadmill ending with final 1.5 miles at new MP - 8.3 mph. |
| Yellow Asics 2150 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
| Mile repeats on the treadmill. Twelve miles total at overall average pace of 7:20. Six x one mile with four at 6:15 and last two at 6:10. 400m recoveries. Felt reasonably hard. Need to fuel better though. |
| Asics Bandito Miles: 8.00 | DS Trainer Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.40 | 0.00 | 7.40 |
| Nice and easy on the treadmill recovery run. |
| Blue Asics 1150 Miles: 7.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Long run on the treadmill to start the week. Started after two without much to eat during the morning, so I felt a bit underfueled for the final six miles. Overall pace around 8:14. |
| Yellow Asics 2150 Miles: 16.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Easy run on the treadmill. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| GA Progression run on the treadmill from seven mph to MP (8.3) for the final three miles. Total time around 66 minutes. |
| Yellow Asics 2150 Miles: 8.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Bit of a disaster of a workout. I had to wait to get on the treadmill, so I "warmed up" a bit on the stationary bike. Then ran 2.5 warm up on the mill. Tried to run 800 hill intervals at HMP, but it just wasn't working. Room was too hot and stuffy, treadmill calibration is off or my legs just didn't have it. After a couple attempts I changed to try the incline tempo run. Ended up running 6 x .75 at MP + 36 seconds and three percent incline. Tough after the failed attempts at a higher incline and pace. Hope I didn't screw up the legs too badly. Tomorrow is SRD anyway. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 6.00 | 9.00 |
| Two miles of warm up, six miles tempo on the treadmill at 8.9 mph and one percent incline. Felt good after getting into rhythm at about 2.5 miles. |
| Yellow Asics 2150 Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy on the treadmill at 8:45. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
| Fabulous start to the week with beautiful weather and a great long run. Did nine miles outdoors up to the bike path and back home and finished with eight on the treadmill as I transition back to the pavement. Overall pace of 8:02 felt very solid. |
| Yellow Asics 2150 Miles: 17.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| GA miles on the treadmill with the final six miles at 7.6 mph or 7:53. Felt a bit of a twinge in the right quad, but it seems better after finishing. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| GA on the treadmill. I'm going to avoid the cambered roads for a while longer. Hips felt a little tight. Ran the final mile at new MP (8.3 mph). |
| Yellow Asics 2150 Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Back outside for a GA run up to the bike path and back. Finished with the final mile at 7:08. Cold wind and legs tightened up some. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| Progression run on treadmill down to the last mile at 5K pace. |
| Yellow Asics 2150 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Back outside for recovery run to town and back. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 4.50 | 10.75 |
| Fartlek with 14 x two minutes at 8.9 mph/two minutes at 7.4 mph. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Recovery on the treadmill. |
| Yellow Asics 2150 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
| Some race specific intervals for my 5K this weekend. Mile at 5K + 10 seconds. Two x 800 at 5K pace and four x 400 at 5K pace - 10. |
| Asics Bandito Miles: 3.50 | 2160 Yellow Mar. 2011 Miles: 6.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Nice and easy up to bike path and back for recovery run. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 205.15 | 33.85 | 239.00 |
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| Asics Bandito Miles: 22.50 | DS Trainer Miles: 78.50 | Blue Asics 1150 Miles: 31.90 | Yellow Asics 2150 Miles: 92.75 | 2160 Yellow Mar. 2011 Miles: 6.50 |
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