| 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 | | 141.25 | 18.85 | 160.10 |
|
| Asics 2140 Miles: 74.35 | Asics Stratus 2.1 Miles: 22.00 | Asics Nimbus Miles: 47.25 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Treadmill miles at eight minute miles. Felt good. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Six miles outside on the hills near school. Three more to finish up the run on the treadmill inside. Around eight-minute miles overall. |
| Asics Stratus 2.1 Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Easy pace on the treadmill. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Easy miles on Park S. |
| Asics Stratus 2.1 Miles: 7.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| Eight at long run pace with last two miles at Moderate/gmp/7:20. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.10 | 6.10 |
| A tempo run on the treadmill. Warm-up and cooldown with a 5K at 6:49. Felt good on the legs, but always tedious indoors. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| A true recovery run at 8:50 pace. |
| Asics Stratus 2.1 Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Treadmill base miles at 8:00. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
| Used the treamill for some hill repeats. Warmed up with 1.5 miles at 8:30, then cranked up the incline to 6.5% for 4 x 400m with 400m recovery interval at same pace, zero incline. Sweaty but strong. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Flat and easy on the bike path to finish up the weekly mileage and recover from hill intervals. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 2.00 | 11.00 |
| Nice start to the week with warm temperatures (65) and sun. Ran out and back on Glendale Road with nine miles at long run pace (8:15) and finished with two miles at "hard" effort, which ended up being about tempo/lactate threshold pace. Hamstrings seemed a little tight during the run, but no problems afterward. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 3.25 | 6.75 |
| Treadmill tempo run. Set at 6:49/mile pace for the middle 3.25 miles. Very strong and relaxed for the final 1.5 miles of the tempo part. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.25 | 0.00 | 6.25 |
| Treadmill at 8:30/mile. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| All I could get in on the treadmill at 7:50 pace. Looking to be consistent at 40 mpw for about three weeks before I build to 50-60 mpw in 2010. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
|
Hilly loop around school for six miles and finished with 1.5 miles on the treadmill. Overall averaged about eight-minute miles. The 5 x 15 second hill sprints. Quads a bit sore afterward. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy pace mostly on the grass over at Williston. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 2.00 | 12.00 |
| First 10 at about 8:12/mile out and back on Glendale Road, then pushed the last two miles at hard pace which ended up being 6:40 miles (right around 10K goal pace). Hamstrings a bit tight/sore to start but loosened up. Pushing the last two miles felt good. |
| Asics Nimbus Miles: 12.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 2.50 | 6.00 |
| Two miles at 6:20 and 1 x 800 at 6:20 with one minute active recovery jog in between. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Slow and easy on the grass at Williston. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Out and back quickly on Glendale. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Around the Nassahegan neighborhood with 5 x 1 minute up the big hill. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Easy does it on the grass and track over at Williston. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 3.00 | 10.00 |
| Progression run on a beautiful late fall day. Sunny around 50 degrees. Ran the first seven a little over eight-minute miles. Picked it up to 6:44 pace for a mile, then 6:26 (right at 5K pace) for a mile and finished with a strong 6:22 pace for the final mile. Definitely a tough workout and mentally challenging. Trying to translate this type of fast finish run into a stronger final mile in my 5K Saturday. |
| Asics Nimbus Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 141.25 | 18.85 | 160.10 |
|
| Asics 2140 Miles: 74.35 | Asics Stratus 2.1 Miles: 22.00 | Asics Nimbus Miles: 47.25 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|