| 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 | | 274.00 | 27.00 | 301.00 |
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| DS Trainer Miles: 134.50 | Asics 2150 Black Miles: 33.50 | 2160 Yellow Mar. 2011 Miles: 103.00 | Asics Bandito Miles: 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Medium long run per Pfitz out Pomeroy, up Park Street to bike path and back. Potty break after four miles. Grrr. Average pace was 7:58 with a 7:38 mile 11. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Bear-free recovery miles around Pomeroy, Park, Strong and Phelps. Average pace around 8:40. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
| Warm, extremely humid and drizzly before sun came out towards the end. Potty stop after 2.5 miles then fine. Legs feeling somewhat beat up but second wind for the last couple of miles. Average pace 8:08. |
| 2160 Yellow Mar. 2011 Miles: 17.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Medium long run weaving in and around the streets of Keene. Average pace of 7:58 with no bear attacks. Well hydrated before running. Went out in evening from 6:20 until 8:00. Temps in high 70s but low humidity. |
| 2160 Yellow Mar. 2011 Miles: 13.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Medium long run on treadmill due to stormy weather. Averaged around 8:00 with no bear attacks. Two tums before running and no gatorade today. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery run around Keene with no bear issues. Afternoon, mid 80s. |
| 2160 Yellow Mar. 2011 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
| Tempo run on treadmill at Keene Y. Three miles warm up at 7.1 mph, 7.3 mph and 7.5 mph. No AC so I was drenched in sweat. Tempo portion was really tough with the temperature and no air moving. Cruise intervals = 1 x 2 mile at 6:40, then 1 x 1.25 at 6:44, bear attack. 1 x 1.75 at 6:40. All tempo segments at one percent incline. Had some sips of gatorade before hand and Cheez it crackers late in afternoon. Looks like popcorn might also be a culprit. |
| Asics Bandito Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy weaving through Keene. Bear attack that seemed to result from popcorn and lack of hydration. Recovery pace at 8:50. |
| 2160 Yellow Mar. 2011 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 18.50 | 0.00 | 18.50 |
| Around Keene with uphill at five miles and down hill for about 1.5 after that. Around six miles on rail trail with good footing. A bit up on the way out and faster on the way back. Overall pace probably a bit too fast, especially on the trail section. Hamstring tightened after about 17 miles. No bear attacks, overall pace at 7:55. | |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Around Keene and out/back on rail trail again. Average pace around 8:00 with one bear attack after about three miles. Pretty warm evening. Legs felt pretty light and my form seemed good. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Treadmill recovery run. |
| 2160 Yellow Mar. 2011 Miles: 6.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Nice medium long run in the morning before class. Average pace a little faster than 8:00. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| GA run around Keene with four strides. Average pace around 7:50. Dehydrated to start but cool morning start. |
| 2160 Yellow Mar. 2011 Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Slow and easy jaunt around the neighborhood on warm late afternoon. No bear attack. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 10.00 | 18.00 |
| Long MP run per Pfitz. Eight miles averaging around 8:20 then 10 miles at MP. Started around 70 degrees on the way to a high over 90 for the day. Humid but not terrible and completely sunny with some shade along the way. MP segment averaged 7:18 but splits were inconsistent: out too hard, and slowed significantly for the final two miles. No potty breaks necessary, hooray. One pop tart before starting. Drank water and one small gatorade flask, but ran out of fluid at 15 miles. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.50 | 0.00 | 13.50 |
| Around the neighborhood back home with one pit stop at six miles. Total time 1:47:00, pretty comfortable. |
| 2160 Yellow Mar. 2011 Miles: 13.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Progression on the treadmill. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
| Tempo on the treadmill. Sandwiched 6 miles at 6:43 between warm up and cool down. One percent incline. Felt so good by the final 1.5 miles of tempo, legs were cooking along and breathing and heart rate had really settled down. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.50 | 0.00 | 11.50 |
| Recovery double. 6.5 in the AM and five in the PM at just faster than nine minutes per mile. Bathroom break during the evening run after yogurt and in hot and humid temps. |
| Asics 2150 Black Miles: 11.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| Hard slog 20 miles. Shoes were squishy after ten miles. Shirt and shorts were soaked after about five. Probably near 90 percent humidity although the temperature wasn't too bad. Vitamin water with electrolytes. Exhausted but no shart aches, knock on wood. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Easy jaunt around the Hendrick loop. Included 5 x strides in the second half of the run. |
| 2160 Yellow Mar. 2011 Miles: 7.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Medium long run in beautifully cool morning. Around Hendrick/Pomeroy loop and then out to bike path and back. Average pace 7:46. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy around the Pomeroy loop on warm but dry morning. Total of 51 minutes for average pace of 8:30. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 6.00 | 10.50 |
| Tempo run in warm, humid morning conditions. Cloudy with a bit of breeze. Three mile loop around Phelps and Strong Street, quick gulps of water and repeat. First three miles in 19:31, second three miles in 19:51 for overall average pace of 6:35. Tough on the breathing and heart rate and my shirt was stuck to me and soaked after warm up. |
| Asics Bandito Miles: 6.00 | 2160 Yellow Mar. 2011 Miles: 4.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy miles around Pomeroy loop on hot Saturday morning. |
| Asics 2150 Black Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| Super-strong 20 in warm temperatures, but low humidity. Water and 9 oz. of gatorade. One pit stop early then no problems. Average pace 7:53 |
| 2160 Yellow Mar. 2011 Miles: 20.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 274.00 | 27.00 | 301.00 |
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| DS Trainer Miles: 134.50 | Asics 2150 Black Miles: 33.50 | 2160 Yellow Mar. 2011 Miles: 103.00 | Asics Bandito Miles: 16.00 |
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