| 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 | | 137.00 | 55.50 | 192.50 |
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| Red 2160s Miles: 50.00 | Asics Bandito Miles: 33.00 | Orange DS Trainer 16 Miles: 64.00 | Piranhas Miles: 17.00 | DS Racer Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy in 51 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| GA run around 54 minutes. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7:50 on the mill. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
| Supposed to be six continuous miles at tempo pace: 6:25. Warm day around 70 degrees with sun out and very high humidity. First time I've felt the effects of heat and humidity (outside Boston in quite a while! Modified the workout into 1 x 3 miles at 6:25 and 2 x 1.5 miles at 6:30. The effort was probably a little high for a true tempo, but it knocked the rust off and starting me reacclimating to heat and humidity. Two weeks of solid training before the Iron Horse hopefully, and I'll be close to 1:25 in good conditions I think. |
| Asics Bandito Miles: 6.00 | Orange DS Trainer 16 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.50 | 2.50 | 18.00 |
| Long run this morning about 60 degrees, sunny and a bit humid, but fairly comfortable. A couple of pit stops. Ran the first 15 at long run pace and speed up for the final 2.5 to goal half marathon pace: 6:30. Pretty hard effort for the final GHMP miles. Put in a lot of yardwork this weekend, so my body is pretty beat up all around. |
| Orange DS Trainer 16 Miles: 18.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
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Warm up = 2.5 miles
4 x 400 at 10.1 mph every three minutes
11 minutes at steady state (8.9 mph)
4 x 400 at 10.1 mph every three minutes
11 minutes at steady state (8.9 mph)
4 x 400 at 10.2 mph every three minutes
Mile cool down | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery twice around the loop warm and humid. About 50 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 6.00 | 9.00 |
| Combo workout. 1.5 miles to warm up. 2400 at tempo pace (turned out to be too fast, around 6:150 then 1600 at 10K (Also too fast, around 6:10) and then 1000 at 5K pace (A bit slow due to the first two reps; 6:10). 2:00 jog recovery in between intervals and four minutes in between sets. Repeated set with paces at 6:30, 6:20 and 6:10. |
| Asics Bandito Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery run around the neighborhood at 41:41. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 5.00 | 18.00 |
| Eiight miles at long run pace just faster than 8:00 then alternating .5 mile at goal half marathon pace and .5 mile at long run pace for the final 10 miles. Overall total around 2:17:20. Tough workout! |
| Orange DS Trainer 16 Miles: 18.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
| Three miles to warm up. Four miles at tempo pace (9.5 mph) on treadmill. Quarter mile recovery jog at 7.0 mph, then 3 x 1000m at 10.2 mph with quarter mile recoveries. |
| Asics Bandito Miles: 6.00 | Orange DS Trainer 16 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Recovery on treadmill in 60 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
| Combo workout = 2.5 miles warm up. Then 2 x 6/5/4/3/2/1 min intervals with one minute recovery jogs. Pace getting faster with shorter intervals starting with MP and ending with 3K pace. Warm and humid, a couple of potty stops, but a good workout. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Recovery outside in 61 minutes after mowing the lawn. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 7.00 | 12.00 |
| Long continuous tempo turned into cruise intervals. Three miles to warm up. Then three miles at 6:27 tempo pace. One minute recovery, 2 x 1.5 miles at 6:26 with one minute recovery and final mile at 6:25. Not sure if I'm fatigued from four quality workouts in seven days or if that pace is too fast for me to hold sustainably. Heart rate was in the low 160s, so not that high and temperature was pretty warm. Mid 70s and sunny. Bit of wind wasn't too much of a factor. |
| Asics Bandito Miles: 12.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy twice around my 5K loop for 51 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 5.00 | 15.00 |
| Medium long run. 10 miles at 8:00 then 2.5 miles at 6:30, 2:00 recoveryjog, 1.5 miles at 6:30, one minute recovery and final mile at 6:30. |
| Orange DS Trainer 16 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy in 52 minutes. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 6.00 | 10.50 |
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Warm up = two miles
5 x 2K at 10K pace with three minutes of recovery jog. Paces were 6:13, 6:14, 6:15, fourth one was actually one mile due to bear attack, pace was 6:19, final interval was 6:15. Hot and humid but doable. |
| Piranhas Miles: 8.50 | Orange DS Trainer 16 Miles: 2.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy around the neighborhood in 52 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 137.00 | 55.50 | 192.50 |
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| Red 2160s Miles: 50.00 | Asics Bandito Miles: 33.00 | Orange DS Trainer 16 Miles: 64.00 | Piranhas Miles: 17.00 | DS Racer Miles: 12.00 |
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