| 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 | | 100.90 | 33.10 | 134.00 |
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| Blue Asics 1150 Miles: 57.00 | Yellow Asics 2150 Miles: 65.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 2.50 | 7.50 |
| 10 x 400 intervals at 5K pace (9.7 mph) with 400 recovery jog. |
| Blue Asics 1150 Miles: 7.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 3.00 | 7.50 |
| 6 x 800 intervals at 10K pace (9.2 mph). Two minute recovery jog. |
| Yellow Asics 2150 Miles: 7.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| 12 x .3 miles with .2 mile recovery jog. Intervals at 5K pace (9.7mph) |
| Blue Asics 1150 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery miles just under 9:00/mile. |
| Yellow Asics 2150 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| GA miles around 8:00/mile. |
| Blue Asics 1150 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.90 | 3.10 | 8.00 |
| 5 x 1000 meter intervals on treadmill at 9.2 mph (10K pace) with 200 meter recovery jogs. |
| Yellow Asics 2150 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| Yellow Asics 2150 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 3.00 | 11.00 |
| Progression run with eight at 8:30 and last three at 7:15, 6:55 and 6:38. Solid finish. |
| Blue Asics 1150 Miles: 11.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.75 | 3.00 | 8.75 |
| Interval workout with 8 x 400 at 5K pace (9.7mph) and 8 x 200 at 3K pace (10.2mph) One minute recovery for the quarters and 40 seconds for the 200s. Felt solid. |
| Yellow Asics 2150 Miles: 8.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| Slow recovery run on the treadmill with sore knees. |
| Blue Asics 1150 Miles: 5.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| 1600 at 9.2 mph, 1200 at 9.4 mph, 1000 at 9.6, 800 at 9.6 and 400 at 10 mph. Two minute jog recoveries in between. Felt very strong. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Recovery miles on the treadmill. |
| Blue Asics 1150 Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 3.00 | 11.00 |
| Last three miles at 8.2 mph, 8.6 mph and 9.0 mph. Solid fast finish. |
| Yellow Asics 2150 Miles: 11.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.25 | 3.50 | 8.75 |
| Treadmil interval workout = 6 x 3:30 at 9.7 mph (5K pace) with 1:00 recovery jog and 2 x 1:30 at 10 mph. New shoes felt smooth. |
| Blue Asics 1150 Miles: 5.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy recovery run on the treadmill. |
| Yellow Asics 2150 Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 3.75 | 8.25 |
| Two miles warm-up, 5 x 5 minutes with one at 9.2 mph, three at 9.4 mph and one at 9.7 mph. Winded a bit on the last one, but legs felt strong. One minute recovery jog. |
| Yellow Asics 2150 Miles: 8.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Last "long run" before Hot Chocolate 5K. Long run pace around 8:20. |
| Blue Asics 1150 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.75 | 2.25 | 7.00 |
| 3x3x400 at slower than race pace, race pace, then faster than race pace. |
| Yellow Asics 2150 Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 100.90 | 33.10 | 134.00 |
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| Blue Asics 1150 Miles: 57.00 | Yellow Asics 2150 Miles: 65.50 |
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