| 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 | | 91.00 | 37.50 | 128.50 |
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| Asics Nimbus Miles: 61.50 | Asics 2150 Miles: 57.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Treadmill with some tightness and then elliptical. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Pain free on the treadmill. | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| Two tempo miles on the bike path averaging 6:33 pace. One into the wind and one with the wind, but high 80s emperature. Lungs have lost some fitness I think. Knee felt okay until the cool down. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Pace from 8:49 down to 8:00 on treadmill. Wore the strap and didn't have any tenderness. | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy on the bike path, no knee issues.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| My first longer run since my ITBS kicked in. Ran with an IT band strap along the flat bike path for eight miles in about 8:12 pace. Kicked it up for the final two miles since the knee was feeling good and finished the final two miles in 6:48 pace. Quite happy with my progress on the IT band and somewhat satisfied with my overall fitness. Perhaps it would be appropriate to say I'm not too disappointed with the apparent loss of fitness over two weeks of near nothing. |
| Asics Nimbus Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.00 | 7.00 |
| Ladder workout for some quality three weeks out from my half marathon May 2. 1 x 1600 at 6:10 (Ooops, too fast) then 2 x 1200 at average of 6:23 (5K pace = just right) then 2 x 800 at the same pace and 1 x 400 at 6:00 pace. Two minute slow jog/walk recovery between each interval. Legs felt good, a bit winded at the end of the 1200s. Good quality workout. | |
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| | Slow miles | Fast miles | Total Distance | | 4.25 | 0.00 | 4.25 |
| Easy on the treadmill around 8:50 pace. No knee problems, but blister on right foot cut it short from the planned five miles. | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| Temp run on the treadmill. After two miles warm up I set pace at 6:58 and then picked up the pace about five seconds per mile for the next three miles. Felt good finishing with a mile at around 6:43. Two miles cool down. | |
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| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Recovery run on the bike path at around 8:40 per mile. | |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 5.00 | 13.00 |
| Ran eight miles on the bike path at long run pace (8:10) and then picked up the pace to half marathon pace plus 15 seconds. For the la.st three miles picked up the pace again to half marathon pace and 10K pace: 6:45,6:47 and 6:54 | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Slow recovery miles on the bike path. Legs felt a bit sore, but loosened up. | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 7.00 | 11.00 |
| What was supposed to be seven tempo miles turned into 2 x 2 miles and 3 x 1 mile due to tummy troubles. Average pace was 6:45. Happy with the pace, but disappointed about the stomach issues giving me too much of a break. Legs and lungs felt pretty good, but spent at the end. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Slow and flat recovery miles on the bike path 8:40 pace. No bear issues. | |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 2.50 | 5.00 |
| 5 x 800m around the soccer fields at 6:05 pace with two minute active recoveries. Felt nice going fast. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy pace on the treadmill for recovery from Friday's intervals. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
| This was meant to be a 9-mile progression run. Unfortunately bathroom issues and a finicky treadmill turned it into six miles with the last three about half marathon goal pace. | |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 5.00 | 8.00 |
| I got home from traveling over the weekend and was able to put in the progression run I wanted on Sunday. Three miles at long run pace, then two miles at marathon pace and the final three miles at half marathon goal pace. Final three miles at 6:53 felt comfortably hard and I think I'll be able to hold close to that pace for my half marathon this coming weekend. | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| Three miles at goal half marathon pace surrounded by warm up and cool down. Felt good on the legs and lungs, but the treadmill and a crowded room makes for a sweaty workout. The half this weekend will be warm, but the cooling effect of moving should help. Flat profile and I'm going to take a shot at sub 90 minutes. | |
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| | Slow miles | Fast miles | Total Distance | | 91.00 | 37.50 | 128.50 |
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| Asics Nimbus Miles: 61.50 | Asics 2150 Miles: 57.00 |
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