| 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 | | 61.50 | 4.10 | 65.60 |
|
| Blue Asics 1150 Miles: 32.00 | Yellow Asics 2150 Miles: 30.50 |
|
| | Race: |
Hot Chcolate 5K (3.1 Miles) 00:20:04, Place overall: 110 | | Slow miles | Fast miles | Total Distance | | 4.00 | 3.10 | 7.10 |
| Felt good leading up to the race. First mile was up a short steep hill, then a longer minimal incline. Split 6:00 and felt solid. Started tying up after about 1.6 miles. Second mile was 6:17, but hit two hills that knocked me out. Third mile was 7:02 and finished at 5:35 pace for final .1 kick. Turns out I had the flu, which probably accounted for the terrible third mile. At least an indication that I have speed to do low 19s. |
| Blue Asics 1150 Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Long run on the treadmill with some hills thrown in for a reintroduction to hill work. Put in 200m at three percent, four percent, five percent, four percent, three percent separated by about 1.5 miles. Legs a bit sore Monday, but loosened up some with recovery run. Overall pace was 8:30. |
| Yellow Asics 2150 Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| First mile at recovery 9:00 pace then gradually progressed down to sub 8:00 pace for final half mile. Total time was 34 minutes for four miles. Legs a little sore from Sunday long/hilly run. |
| Blue Asics 1150 Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
| Hill workout on school treadmill. 5 x 90 seconds at 6% incline and MP then 60 seconds jog and then 60 seconds at 7% incline and MP with two minutes jog. Exhausted by the final two repeats. |
| Yellow Asics 2150 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery pace on treadmill at home. |
| Blue Asics 1150 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Progression from 6.6 mph to 7.0 mph for five miles then final mile progressing to 7.4 mph. Alternated incline between 1 and zero every quarter. Felt fine, heart rate in 140s up to about 150 for the final couple of miles. Stretched, hydrated. Plank for 30 seconds and 10 pushups. Weight = 143 after the run. |
| Yellow Asics 2150 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Ran slow on the treadmill at 6.6 mph. Alternated incline between 0 and 1 percent. Heart rate varied from 131 up to about 10 briefly, ended at 145. Weight before run was 142.6. |
| Blue Asics 1150 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Hill workout on the treadmill. Ran 2.5 miles at 6.6 mph alternating between 0 and 1 percent incline to warm up. Heart rate up to 140 for the first 1.5 miles. Increased speed a bit and heart rate into low 140s. Did 4 x 1:30 at six percent incline (pace 7.6 mph) with three minute jog recovery at 0 percent incline and 6.6 mph. heart rate in high 150s and peaked at 165 during final hill rep. Cool down about three miles alternating between 0 and 1 percent incline, speed from 6.6 to 6.8 mph. Heart rate settled back to low 140s during cool down. |
| Yellow Asics 2150 Miles: 7.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Recovery day on the treadmill. Alternated zero and one percent incline at 6.6 mph for 5.5 easy miles. Heart rate around high 130s for most of the run after bouncing around for the first half mile. |
| Blue Asics 1150 Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.50 | 0.00 | 8.50 |
| Treadmill with incline at zero to one percent. Pace from 6.6 mph up to 7.4 mph. Heart rate peaked around mid 140s. |
| Blue Asics 1150 Miles: 8.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 61.50 | 4.10 | 65.60 |
|
| Blue Asics 1150 Miles: 32.00 | Yellow Asics 2150 Miles: 30.50 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|