| 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 |
|
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
|
|
| | Slow miles | Fast miles | Total Distance | | 210.00 | 30.00 | 240.00 |
|
| Asics 2150 Miles: 103.00 | Asics 1150 Miles: 137.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Nice and easy recovery on the bike path around 8:50 pace. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Doubled GA run. Five miles AM, Five miles PM on bike path, averaging around 8:00. Knee still sore after the runs, but not a problem while running. | |
| | Add Comment |
| | Race: |
Northampton 4 on the 4th (4 Miles) 00:26:44 | | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
|
Repeat from previous year to gauge progress although no real taper. Course has two significant hills in the first mile +. A bit of a head wind and warm temperatures but very little humidity. Some GI issues before the race, but nothing during.
Splits were 6:23, 6:45, 6:55 and 6:30. The Garmin measured around .05 over four miles, thus the extra 12 seconds total.
Pretty happy overall with the finish given the lack of taper or specific speed training. Good to get some more race experience. Looks like I need to focus on mental toughness to hold pace in the third quarter of the the race. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Out and back Park Street for about nine miles and finished with six miles on the bike path. Temperature started around 60 degrees but heat built pretty quickly. Total time around 2:03 for an average of 8:12 pace. Legs started out stiff after the Saturday race but loosened up for some 7:50 splits near the end. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
| Heat advisory today with temps starting in the 80s for a tempo run starting a little after 8:00 AM. 2.5 mile warm up (Ha, ha) then ran 2.5 miles right at 17:05 (6:50 pace). Took a 60 second cooling off/hydration break and then ran another 1.25. 60-second break and then finished up with a cooling pause before the final 2/3 of a mile. Total of five miles around 34:45 for an average pace of 6:57. The heat and humidity were a little ridiculous for a total discomfort index (temp + dew point) over 160, yuck. Walk/jog "cool down" for 2.5 miles. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Very hot and humid and slowed down the pace to adjust. | |
| | Add Comment |
| | 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 |
| Very solid on the bike path at 8:12 pace. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| General aerobic miles on treadmill at hotel in Vermont. Varied incline and pace around 7:53. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 21.00 | 0.00 | 21.00 |
| Started at 65 degrees and ended around 85 degrees, but held overall pace of 8:22 and kept miles 11-21 under 8:15 except the final mile. Legs pretty beat afterwards in a good way. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery miles on the bike path around 8:57. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| 14 on the 14th. Very humid with sprinkles today and warm temperatures. Ended up with an average pace of 8:06 meaning that at least a couple of miles were likely under eight. Probably too fast, but the lungs felt good. Left shin a little tight and right knee is still sore, but not too much worse. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Recovery double with six in the AM and four in the PM trying to dodge the summer heat a bit. Knee feels a little better with the strap. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
| Lactate threshold run in hot and humid conditions. Held 6:58 pace for three miles, 60-second hydration/cooling break and then 2 x 1.5 miles at 6:58 with 1:30 recovery. Tough run in the conditions. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery run at 9:00 per mile on bike path. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Average pace of 8:16 for a Sunday evening (5:00 to 7:00) run on bike path in mid-80s temps, low humidity, some wind. Felt comfortable. Bear attack after four miles got back home though. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
|
AM = Five slow
PM = Four slow | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| 10 miles out Park and back with Camelback and gel at five and 10 miles. Last half on bike path with Gatorade every two miles. Average pace of 8:24 felt tired but some gas in the tank at the end. 70 degrees with 87 percent humidity. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery miles on the bike path. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy on the treadmill. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
| VO2 Max workout on the treadmill with 6 x 800 at 6:20 pace and 1:40 active recovery intervals. Pretty winded after four. Incline at one percent. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 12.00 | 16.00 |
| Marathon pace run with four miles to warm up at 8:30 then 10 miles at marathon pace or faster (7:30). Last two miles back at long run pace of 8:25. Pretty sore afterwards. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Six miles AM, Four miles PM recovery double. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 210.00 | 30.00 | 240.00 |
|
| Asics 2150 Miles: 103.00 | Asics 1150 Miles: 137.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|