| 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 | | 171.50 | 35.10 | 206.60 |
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| DS Trainer 16 Miles: 95.25 | Asics 2150 Black Miles: 68.50 | DS Racer Miles: 22.75 | Asics Bandito Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy around neighborhood for 47:30. |
| DS Trainer 16 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Progression from 7.1 mph up to 8.2 mph on treadmill late night. |
| DS Trainer 16 Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
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Perfect fall afternoon with cool temps, sunny skies, a little wind and no humidity. Ran after cutting the grass and a cup of coffee. No bear issues, hurray. Felt so good I went too fast at 7:35 per mile. |
| Asics 2150 Black Miles: 11.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Six on the sixth. GA run on a perfect fall afternoon. Sunny, low humidity, windy about 63 degrees. Average pace 7:40. Right knee a bit sore. No bear issues. |
| DS Trainer 16 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Another perfect fall afternoon. Relatively quick pace 7:46 and no bear issues again. Had coffee with breakfast. A little tight afterward, possibly due to cold temps in the house (60) Felt great. |
| DS Trainer 16 Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| GA run around neighborhood averaging 8:25. Bear attack at the very end. |
| Asics 2150 Black Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Very tiring medium long run although average was a zippy 7:48. Warm temperatures around 80 degrees. Afternoon run might have been a little underfueled. Bear attack. |
| DS Trainer 16 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Managed to keep the pace on the easy side for a total time around 49 minutes. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 5.00 | 11.00 |
| First tempo run after the Rochester marathon. Three miles to bike path and then five tempo miles at 6:30 per mile. Three miles cooling down back home. Tempo portion felt challenging but not exhausting. No bears, yea! | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
| Half mile intervals on the treadmill. Three miles of warm up and then 8 x 800 with 400m recovery jogs at 5:56/mile. Felt very good. |
| Asics Bandito Miles: 6.00 | Asics 2150 Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery miles from interval workout Thursday. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Figure eight then bike path on a beautiful fall day. Average pace 7:48. |
| DS Trainer 16 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| Progression run with overall pace of 7:47. Last four miles were 7:12, 6:58, 6:50 and then final mile of 7:12, but uphill and into the wind. |
| Asics 2150 Black Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.75 | 5.00 | 10.75 |
| Cool but sunny fall afternoon. Pyramid workout with 2.5 mile warm up, then 400,600,800,1000,1200,1200,1000,800,600,400. My stomach disagreed with major bear issues. I still pulled off paces from 5:40 on the quarters up to about 6:03 on the longest intervals. 400m jog recoveries and only one mile cool down. Probably had a bit too much too late in the day for my stomach to handle. |
| DS Trainer 16 Miles: 10.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Easy recovery on the treadmill. Right knee a bit stiff, loosened up some over the course of the run. |
| Asics 2150 Black Miles: 6.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.75 | 6.00 | 11.75 |
| Bear interrupted tempo again. Medium temperature fall afternoon with some wind. Three miles of warm up to the bike path. Six tempo miles with stops at three and 4.2 for potty breaks. Average pace was rather quick at 6:18 including one middle mile at 6:06. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery run twice around my 5K loop on a cool, cloudy afternoon. Fortunately no potty issues. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Race: |
Run for Kids 5K (3.1 Miles) 00:18:55, Place overall: 5, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 10.00 | 3.10 | 13.10 |
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Small local 5K just to help raise money. Ran with Kim and the infamous (for 3:20 folks) other Amy Lane. Met the girls before the start for a short warm up around 1.5 miles and some strides. Cool temperatures in mid 40s, overcast with some wind. Race held on bike path as an out and back course. Ran with the girls for the first mile in about 5:53. Breathing was a little heavy, as I think I didn't warm up well enough/was a bit tired from quality workouts on Tuesday and a way too fast tempo on the Thursday. Lost the girls a bit by the turnaround. Second mile was 6:06 on the garmin, although the split given was slower than that. Thought I was at 12:08 by mile two, but was actually just under 12. Didn't think I would be able to catch Kim in the final mile and my legs were not very pepp. Third mile was a tardy 6:17 with a kick for the final .1 at 6:00 pace. Not exactly a goal race, but I'm fairly happy with another time under 19. Bodes well for going under 40 in my upcoming 10K, but it'll be close as to getting down into the 38xx time frame.
PM = Six miles for recovery run in 53 minutes. Getting cold out. |
| Asics Bandito Miles: 7.00 | DS Trainer 16 Miles: 6.00 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
| Long run on tired legs from yesterday's race. Chilly start with clouds. Eight mile donut and then onto bike path and back. Average pace around 8:08 with 8:35 first mile and 8:35 uphill returning from bike path. Final mile in 7:30. No bear issues. Chicken and rice for dinner last night. English muffin with honey for breakfast. Coffee Saturday but not today. |
| DS Trainer 16 Miles: 17.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Afternoon treadmill "Beast." Legs were sore, especially quads, but treadmill worked out the soreness. Progression from 8:41/mile down to 7:30/mile. Final pacing felt very comfortable. |
| Asics 2150 Black Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 6.00 | 12.50 |
| Warmed up with three miles outside in late afternoon. Came inside for mile repeats on the treadmill. 4 x 1 mile at 6:15 then 2 x 1 mile at 6:10 with one-minute recovery jog. Treadmill at one percent incline. These felt comfortably hard almost like a tempo run. Two miles of cooldown. |
| Asics Bandito Miles: 7.00 | DS Trainer 16 Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Lost power due to freak early season snowstorm. Felt fine but no running possible without shower/warmth/lights. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 171.50 | 35.10 | 206.60 |
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| DS Trainer 16 Miles: 95.25 | Asics 2150 Black Miles: 68.50 | DS Racer Miles: 22.75 | Asics Bandito Miles: 20.00 |
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