| 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 | | 253.00 | 40.95 | 293.95 |
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| Asics 1150 Miles: 104.00 | Asics 2150 Miles: 132.70 | Blue Asics 1150 Miles: 47.25 |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Sore from MP miles last Friday, but loosened up over the run. Averaged 8:08 which was a little quick, but legs feel a little better today. | |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Six miles AM, four miles PM double at recovery pace (8:50) | |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Medium long run at 8:12 per mile. Cool to begin, but heat and humidity jumped up after about five miles. Effort was more like MP for the last five miles. No damage done, though. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery miles in the pre-storm soupy heat and humidity. Soaked with sweat, but felt easy paced at 8:50. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 7.00 | 12.00 |
| Seven mile tempo run averaged 6:58 after first mile around 6:45. Two miles over seven (7:05 and 7:03). 60-second Gatorade hydration break after five miles and wrapped up with strong final two miles. Heat index around 75 degrees with a breeze to cool off a bit. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery run at 8:48 on the bike path. | |
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| | Slow miles | Fast miles | Total Distance | | 22.00 | 0.00 | 22.00 |
| Really excellent long run out Park and back, then o bike path. Two gels for the first half with Camelback water. Switched to fuel belt and gatorade for the second half. Felt really strong like I'm on track for a solid marathon, fingers crossed for six more healthy weeks. | |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
| VO2 Max workout on the track this morning. Pretty steamy by 8:30 though. Intervals were 5 x 600 meters with 200m jog recovery. Splits were 2:22, 2:20, 2:19, 2:18, 2:20. No problems with the speed or distance but dripping with sweat. | |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Medium long run. Needed to make pit stop in the woods about 2.5 miles in even though I used bathroom before the run. No problems after that and averaged 8:14 in 80 degrees, breezy conditions. | |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Six AM miles at recovery pace plus 6 x 100m strides on Williston field turf.
Four PM miles at recovery pace. |
| Blue Asics 1150 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 6.00 | 10.00 |
| Mile repeats on bike path with 60-second recoveries. Splits = 6:40, 6:35, 6:23, 6:39, 6:30 and 6:37. Felt winded but strong. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery run from apartment to the new house and back at 8:30 pace. |
| Blue Asics 1150 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| From house to bike path, out and back, back home. Average pace 8:17. Pop Tart for breakfast and no GI issues. Gatorade and water for fueling. | |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 3.75 | 10.25 |
| Track intervals = 6 x 1000 with 400 recovery jog. Splits = 3:58, 3:52, 3:55, 3:56, 3:57, 3:57 |
| Blue Asics 1150 Miles: 10.25 |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Medium long run to bike path and back averaging 8:09. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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AM = Six miles in 53:30 loosening up hamstrings especially.
PM = Four miles around new loop. | |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Up to bike path, out and back at average pace 8:10. Twinge in my shin hopefully from a bruise during our move last weekend. |
| Blue Asics 1150 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery miles Pomeroy to Phelps and out Strong to Park and back. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 14.00 | 18.00 |
| Cool, drizzly, then rainy day for a long run. Waited until afternoon for my daunting MP test. Completed 18 total with 14 at goal marathon pace. Gatorade at 2,6,10,14 with water in between. One gel at eight miles. Average pace for MP segment was 7:24. Quite happy with this run, feeling strong for DeMar September 26. | |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 2.00 | 9.00 |
| Nine miles with 5 x 600 intervals, 200 meter recovery jog. Intervals went 2:24, 2:19, 2:18, 2:16, 2:15 |
| Blue Asics 1150 Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Average pace around 8:12 on cool, breezy, drizzly day. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery jog with 6 x 100 meter strides. Sunny, breezy, not too hot. Pretty day. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Five easy around the neighborhood. | | Add Comment |
| | Race: |
Old Wethersfield 10K (6.22 Miles) 00:41:31, Place overall: 18, Place in age division: 3 | | Slow miles | Fast miles | Total Distance | | 4.50 | 6.20 | 10.70 |
| Awesome day for a 10K. Sunny, cool morning (eventually up to mid-90s). Registered and picked up the packet the day before the race. Arrived at the race site 45 minutes before the start. Headed to the portalet immediately. Two-mile warm up and a couple of striders trying to lock in race pace. Started in the third row. First two miles were solid, split 13:01. Stayed relaxed with a couple of others for the next two miles around 6:37 and 6:34. Started to tie up around 4.5 miles, but pushed the pace and dropped one of our mini-group. Finished strong with 6:38 and 6:30. Garmin said 6.31, so I could have run better tangents, but I'm really excited for the race. Projects out to a possible sub 3:15 marathon, which is the goal for September 26. | |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
| Started out slowly to loosen up from the race on Sunday. Finished strong with miles at eight or under. Average pace overall was 8:14 on a very hot, but very low humidity day. Legs a bit beat up afterwards though. | |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Recovery double with six in the AM and four in the PM all around nine-minute miles. Right knee a bit sore, but legs loosened up after fairly hard long run and race. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 253.00 | 40.95 | 293.95 |
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| Asics 1150 Miles: 104.00 | Asics 2150 Miles: 132.70 | Blue Asics 1150 Miles: 47.25 |
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