| 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 | | 198.00 | 45.00 | 243.00 |
|
| DS Trainer 16 Miles: 56.00 | Asics 2150 Black Miles: 63.00 | Asics Bandito Miles: 37.50 | DS Racer Miles: 49.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Yogalites class with Frankie. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
|
Warm up = Three miles
Three x Two miles with 1.5 miles at tempo pace (9.2mph) and 800m at 5K pace (10mph)
Cool Down
On treadmill at one percent incline. |
| DS Trainer 16 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy run in 42 + minutes. |
| Asics 2150 Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 3.00 | 12.00 |
| Medium long run on treadmill with 2:00 at two percent, 2:00 at three percent, 1:30 at four percent, 1:30 at five percent, 1:00 at six percent and 1:00 at seven percent, then 1:00 at six percent. Final three miles were 9.1 mph at one percent, 8.9 mph at two percent and 9.1 mph at three percent. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Half outside, half on treadmill total of 70 minutes. |
| Asics 2150 Black Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 6.00 | 11.50 |
| Tempo run = Six miles at 9.3 mph and one percent incline. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| GA on the treadmill. One hour. |
| Asics 2150 Black Miles: 7.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 5.50 | 12.00 |
| Combo workout = 24 minutes at tempo pace 9.3 mph and then 3 x 1000 at 5K pace 10mph with 400m recovery jog. |
| Asics Bandito Miles: 5.50 | DS Trainer 16 Miles: 6.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
Plain Street to Hendrick to Pomeroy Street to Strong Street. 61 minutes. |
| Asics 2150 Black Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
| Long run out Park Street to Strong Street, then Plain Street, Hendrick Street, Pomeroy over to Park Street, up to Gunn Road over to bike path, out and back to Gunn Road and Phelps Street home. Cold but sunny mornng with wind about 10 mph. Average pace 7:45. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Treadmill in 64 minutes. |
| DS Trainer 16 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
|
Mile repeats on the treadmill. Six x One mile at 9.4 mph (6:25) and one percent.
|
| Asics Bandito Miles: 11.00 |
| | Comments(3) |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy on the treadmill in 53 minutes. |
| Asics 2150 Black Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 6.00 | 12.50 |
|
Lumberjack workout on the treadmill.
4 x 400 at 10mph every three minutes
12 minutes at 8.7 mph
4 x 400 at 10mph every three minutes
12 minutes at 8.7 mph
4 x 400 at 10.1 every three minutes
Two miles warm up and 1.5 miles cool down |
| DS Trainer 16 Miles: 3.50 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Slow and easy around the neighborhood in cool temperatures and wind. |
| Asics 2150 Black Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Very hilly course out towards school. Route 66 over to Glendale and back home. Average pace was 7:54 in cold temperatures and a little wind. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Progression down to final mile at GMP (7:05) on treadmill. |
| DS Trainer 16 Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 6.50 | 12.00 |
|
Quality combo workout with long intervals:
800 at 5K pace.
1200 at 5K pace
1600 at 10K pace
3200 at tempo pace
1600 at 10K pace
1200 at 5K pace
800 at 5K pace
400m recovery jog with warm up and cool down = 12 miles total. |
| Asics Bandito Miles: 7.00 | DS Trainer 16 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy on the treadmill in 44 minutes. |
| Asics 2150 Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| GA miles on treadmill with final two at GMP of 7:05. |
| DS Trainer 16 Miles: 8.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
| Cruise Intervals on the treadmill. Three x two miles at tempo pace (6:29) with one percent incline and three minutes of jogging recovery. Warm up and cool down of two miles each, overall pace 7:12 for 11 miles. |
| Asics Bandito Miles: 8.00 | DS Trainer 16 Miles: 4.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| Recovery double. Five in the morning around the neighborhood in 44 minutes. Six in the aftenoon on the treadmill after the rain hit in 47 minutes. |
| Asics 2150 Black Miles: 11.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Long run on treadmill with hill pyramid thrown in. 400m at 3% at three miles, 400m at 4% at four miles . . . up to seven percent at seven miles and back down to two percent at 12 miles. Final three miles at 7.7 mph up to 8 mph. Overall average was 7:54 per mile. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
|
Progression on treadmill from 7.5 to 8.5 mph, total time 46 minutes. |
| Asics Bandito Miles: 6.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Another progression up to GMP. Nine miles in 69:30. |
| DS Trainer 16 Miles: 9.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
|
Easy slight progression on treadmill in 55 minutes. |
| Asics 2150 Black Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 198.00 | 45.00 | 243.00 |
|
| DS Trainer 16 Miles: 56.00 | Asics 2150 Black Miles: 63.00 | Asics Bandito Miles: 37.50 | DS Racer Miles: 49.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|