| 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 | | 254.50 | 39.00 | 293.50 |
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| 2160 Yellow Mar. 2011 Miles: 64.00 | DS Trainer Miles: 19.00 | Asics 2150 Black Miles: 56.00 | Asics Bandito Miles: 13.00 | DS Trainer 16 Miles: 52.50 | DS Racer Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 1.00 | 8.00 |
| Progression on hotel treadmill down to 6:44 for the final half mile. |
| 2160 Yellow Mar. 2011 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Alternated between indoor track and treadmill at parents' health club. Average pace of 8:00 for 14 miles. A little short on water, but felt fine. |
| 2160 Yellow Mar. 2011 Miles: 14.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 4.00 | 11.00 |
| Intervals on the treadmill. 5 x 1200 at 6:00/mile with 400 recovery jog. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Hot and humid miles with DW and the around old neighborhood. |
| 2160 Yellow Mar. 2011 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Very hot and humid at river. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 13.00 | 19.00 |
| Six mile outside averaging around 8:08 per mile. Moved inside onto the treadmill due to late start and hot/humid chance of thunderstorms. Finished last 13 miles at MP on treadmill. Speed was 8.3 mph, pace around 7:13 per mile. |
| 2160 Yellow Mar. 2011 Miles: 19.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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AM = Five miles slow around the neighborhood.
PM = Five more recovery miles with six x strides. Average pace 8:40. |
| Asics 2150 Black Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Hendrick Street to Pomeroy and out to bike path. Average pace 7:56 in morning hours with sun, not too humid. |
| 2160 Yellow Mar. 2011 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Easy miles around the neighborhood averaging 8:40. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 7.00 | 12.00 |
| Final tempo run for Pfitz 12-70 schedule. Three miles warm up at 8:30 with heart rate at 126. Gatorade sips then seven miles at tempo out Strong Street, south on Park Street and back. Average pace was 6:45 with a few seconds lost at turn around. Hips a bit tight in third mile, lost concentration/uphill/wind. Loosened up on way back but right hamstring a bit tight in final 1.5 miles. Splits were 6:40, 6:39, 6:54 (Oops), 6:48, 6:45, 6:40 and 6:46. Average heart rate for tempo portion was a rather moderate 156. Two miles of cool down to finish. |
| Asics Bandito Miles: 7.00 | Asics 2150 Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Neighborhood jaunt at recovery pace around 8:40. No problems. |
| DS Trainer 16 Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 22.00 | 0.00 | 22.00 |
| Longest long run of the cycle had to be done on the treadmill. Mentally tedious. Average pace of 8:02. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| Intervals in the rain. Warm up of 3.5 miles then 6 x 600 meter intervals at around 2:15 each with 1:15 recovery jog. Cool down another three miles. |
| Asics 2150 Black Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Beautiful day with cool temperatures and low humidity. Sun warmed up some by the end of the run, but great conditions. Covered 15 miles average pace of 7:48 with final mile near MP at 7:22. Except for sore back from painting, felt exceptionally strong today. Didn't really try to accelerate in the final mile. Pleasant surprise. |
| DS Trainer 16 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Recovery run in the new DS Racers. They feel light and smooth. Average pace at 8:30 with six x strides incorporated. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Hot and humid recovery run around the neighborhood. Total time 48:48, average pace of 8:08. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 6.00 | 10.50 |
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Interval workout in moderate morning temps and sun. Three x two-mile intervals with three minutes of jogging in between. Splits were 12:50, 12:54, 12:33. Last one included a pit stop in the woods at 1.5 miles, so the finish might have been faster than otherwise, but the first mile of that interval was still 6:16 and I think I could have kicked it in pretty solidly. |
| DS Trainer 16 Miles: 10.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
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Partly cloudy and 65 to start, but warm and humid by the end. Got hungry around mile 12 but picked up pace for final mile in 7:11. Overall average pace at 7:46 despite running out of water at mile 12. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| AM = 6.5 easy in 50:30. |
| Asics 2150 Black Miles: 11.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 4.00 | 11.00 |
| Interval workout: 6 x 1000 meters along Phelps Street. Splits were 3:38, 3:40, 3:40, 3:45, 3:38, 3:40 with 400m jog recoveries in between. Tough workout but doable. 3.5 miles for warm up and 2.5 miles for cool down. |
| Asics Bandito Miles: 4.00 | DS Trainer 16 Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
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Medium long run around the neighborhood average pace 7:45. Overcast with temp in low 70s and quite humid. Felt strong during the run, but a bit zonked afterward.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| GA run around Plain-Hendrick-Strong-Pomeroy-Line-Strong with average pace of 7:50. Hot, humid and buggy but no potty issues. |
| Asics 2150 Black Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Easy recovery run paced at 8:30 up to bike path water fountain and back. |
| DS Trainer 16 Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| Well, I hope I don't jinx myself, but this was my best 20-mile run ever! Perfect weather = Temps in 50s, sunny and only a little breeze. Morning run in very clean air and low humidity after hurricane Irene buzzed through yesterday. Average pace for the run was 7:47. First mile in 8:14 and final mile in a brisk 6:59.=) 20 days to go, 10 days to stay healthy and get to the starting line fresh. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy jaunt around the neighborhood, flat and slow. Average pace at 8:40 in cool morning temps, sun, low humidity. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
| Intervals sandwiched between 2.5 miles warm up and 2.5 miles cool down. Six x 600 meters with 200-m recovery jogs. All intervals between 2:10 and 2:14. Warm afternoon temps, very sweaty but legs and lungs felt good. Heart rate peaked around 172. |
| Asics Bandito Miles: 2.00 | DS Trainer 16 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 254.50 | 39.00 | 293.50 |
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| 2160 Yellow Mar. 2011 Miles: 64.00 | DS Trainer Miles: 19.00 | Asics 2150 Black Miles: 56.00 | Asics Bandito Miles: 13.00 | DS Trainer 16 Miles: 52.50 | DS Racer Miles: 20.00 |
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