| 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 | | 227.00 | 27.00 | 254.00 |
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| Asics 2150 Miles: 97.00 | Asics 1150 Miles: 121.00 | Asics 2140 Miles: 15.00 | Asics Nimbus Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| GA miles around 7:50 average on the treadmill. Flare up of patellar tendonitis in my right knee, but I've rolled the quad and it has loosened up some. | |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Midweek medium long run per Pfitz, averaged around an 8:15 pace. Potty break maybe due to Ibuprofen taken for my knee. Very sweaty on the treadmill. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Very muggy recovery miles on the bike path at 8:50. | |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| General aerobic pace on the bike path trying to stay in the shade. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Nice and easy on the bike path with some water and no bear. Knee felt a little sore but better. | |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 8.00 | 16.00 |
| Long run with eight miles at marathon pace. Overall average right at 8:00 with mp miles at 7:30. Interrupted by a rainshower to cool things off. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy recovery run. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| Medium long run at average of 8:22. Felt good outside. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| A bit tedious on the treadmill but average of 8:22 and the right knee held up. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 4.00 | 9.00 |
| Tempo run with four miles at 6:45. Third mile into the wind at 6:32 spiked the heart rate and final mile eased off at 6:48. Probably a bit fast paced but solid effort. | |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Medium long run on Park Street and bike path with bear attacks. Average pace around 8:20. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Six miles on treadmill plus three on Park Street, right knee quite sore. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Fought through tedious mileage on treadmill at around 8:20 pace. Right knee sore afterward. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Five recovery miles on the bike path. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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Felt pretty good in late afternoon. Average pace o 8:20 on Park Street and bike path. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery on the bike path. | |
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| Gu at five miles with water, Gu at 10 miles with water, gatorade at 12.5 and 14.5. Hot and humid, average pace around 8:23. Felt good but tiring. | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 5.00 | 9.00 |
| Tempo run on the bike path with five miles at 6:41 pace. Splits were 6:40, 6:37, 6:39, 6:36 and 6:54. Breathing pretty hard, but not totally laboring. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Steady average of 8:22 on bike path. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery run at 8:45 on bike path. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Average pace of 8:14 in hot and humid weather. A bit fast in some segments. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery on the bike path just under 9:00 per mile. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 10.00 | 18.00 |
| MP run with eight miles at 8:25 and then 10 miles supposedly at MP. First two miles right on at 7:30 pace. Next three miles too fast at 7:10 and then two at 7:15. Had to walk a bit and hydrate. Mile seven at MP. Overall average of 10-mile segment was 7:45. Very warm and sunny with some humidity. Even the ice bath afterward didn't feel that cold. Felt good, but I must have been pretty heated up myself. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| GA miles on the bike path with 9 x 15 second strides. Speed felt good, but a little ginger with the form as my knee is still sore. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Medium long run on the bike path with gorgeous weather. Average pace right around 8:15 and heart rate seemed to be very comfortable. | |
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| | Slow miles | Fast miles | Total Distance | | 227.00 | 27.00 | 254.00 |
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| Asics 2150 Miles: 97.00 | Asics 1150 Miles: 121.00 | Asics 2140 Miles: 15.00 | Asics Nimbus Miles: 5.00 |
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