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
Fartlek with 1 min and 2-min intervals at 5k and 10K pace.
Medium long run on treadmill with final two miles at 8.5 and then 8.6 mph. Threw some inclines in as well.
Tempo run at treadmill. Five miles at 8.9 mph.
Five easy.
Treadmill with 12 miles at *:20 (7.2 mph) and hills on the mile marks. Final three miles at 8.6 mph (7:00 min/mile) and incline of one, two, three percent.
Easy on treadmill.
8 x 800 intervals at 10 mph with 300m recovery. One extra 600m interval to finish.