| 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 | | 167.50 | 35.50 | 203.00 |
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| DS Trainer 16 Miles: 76.50 | Asics 2150 Black Miles: 67.00 | Asics Bandito Miles: 27.00 | DS Racer Miles: 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
| 10-K specific intervals on the treadmill at one percent. I was nervous how I would feel after one week off. New flats for the speedy parts, which unfortunately led to blisters on the bottom of both feet. Workout was 4 x 2K at race pace + 1K all out. Race pace was 9.7 mph or 6:15/mile. All out 1000m started at 10mph and finished at 10.2. Legs and lungs were very solid. I think I've got a good shot at going under 39 minutes if the blisters don't set me back. One more shorter quality workout on Tuesday and race is a week from Sunday. |
| DS Trainer 16 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Ran five with Frankie then a final mile to loosen up a bit. Out towards Williston and back around 10:00/mile. Felt good after yesterday's tough workout. |
| Asics 2150 Black Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 4.00 | 12.00 |
| Progression run on the treadmill. First eight miles from 8:34 progressing evenly to 7:30 per mile. Three miles at half marathon pace (6:30) and final mile with last half mile at 10K race pace (6:15). |
| DS Trainer 16 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy around the neighborhood working out some soreness in left glute. 52 minutes. |
| Asics 2150 Black Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 3.50 | 9.00 |
| Intervals on the treadmill. Pyramid style: 800-1200-1600-1200-800 at 5K pace (6:00/mile) with 400m recovery at 7.4 mph. Tender left hamstring but pace felt fine. |
| DS Trainer 16 Miles: 4.50 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| DS Trainer 16 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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| Asics 2150 Black Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Progression on treadmill from 7 mph (8:34) down to 8 mph. Overall run about 64 minutes. |
| DS Trainer 16 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 5.00 | 11.00 |
| Fun combo workout on the treadmill. Warm up = 2.5 miles. Then 20 min/three miles of tempo running at 9.2 mph (6:30). Recovery jog = 400m/2:15 minutes. Then three x 1000m at 5K pace 10mph (6:00). Cool down of 2.5 miles. Overall pace was 7:24. |
| Asics Bandito Miles: 5.00 | DS Trainer 16 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Treadmill recovery run. |
| Asics 2150 Black Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
| Another tough combo workout on the treadmill. Three miles of warm up. 1600 at tempo pace (6:30) then 800 at 5K pace (6:00) then 600 at tempo pace then 400 at 5K pace then 800 at tempo pace and 600 at 5K pace. Five minutes of slow jog recovery. Repeat ladder. Two miles of warm down for a total of 11 miles overall pace around 7:16. |
| Asics Bandito Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Recovery around Pomeroy to Strong Street and back up Strong Street around to Phelps. Very nice cool morning. Overall pace 8:50. |
| Asics 2150 Black Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Medium long run out Gunn Road to Pomeroy Meadown. Then Glendale back to Easthampton center, bike path and Park Street to Plain Street, Hendrick, Pomeroy and back home. Overall pace was 7:58 with lots of good hills and some wind. |
| DS Trainer 16 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
| Intervals on the treadmill. Two miles for warm up and two miles for cool down. Intervals were 1 x 1600 at 10K pace (6:15), 2 x 1200 at 10K pace, three x 800 at 5K pace (6:00) and 4 x 400 at 3K pace (5:48). Felt good with 400m (2:00) recovery jogs at 8:00 pace. |
| Asics Bandito Miles: 8.00 | DS Trainer 16 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Recovery run on the treadmill. |
| Asics 2150 Black Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| GA run on the treadmill, only five due to Thanksgiving travel. |
| DS Trainer 16 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| Medium long run on bike path near Farmington River at Binneys. Wonderful weather, overall pace was 7:45. |
| Asics 2150 Black Miles: 11.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Easy around the neighborhood for eight miles in 62:24 |
| DS Trainer 16 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Hilly route out Gunn Road to Wolcott, then Lead Mine over to Glendale Road and back around to bike path in Easthampton. Average pace of 7:45 on pretty fall morning. One potty stop. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy around the neighborhood around 8:07 average pace. |
| Asics 2150 Black Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
| "Lumberjack" combo workout on the treadmill. Warm up = 2.5 miles 4 x 400 at 5K pace with each interval starting on 3:00 mark. Average of 1:30 for the 400m interval and 1:30 for recovery interval at 7.1 mph. 11:00 steady state run at 8.7 mph (in between hmp and mp) 4 x 400 same as first set 11:00 steady state run at 8.7 mph. 4 x 400 same as first two. Cool down for 1.5 miles. Overall total of 12 miles at 7:15 average pace. Quite sweaty, but legs felt great.
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| Asics Bandito Miles: 8.00 | DS Trainer 16 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Recovery run on treadmill in 61 minutes. |
| Asics 2150 Black Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 167.50 | 35.50 | 203.00 |
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| DS Trainer 16 Miles: 76.50 | Asics 2150 Black Miles: 67.00 | Asics Bandito Miles: 27.00 | DS Racer Miles: 16.00 |
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