| 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 | | 183.00 | 41.00 | 224.00 |
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| DS Racer Miles: 19.00 | Red Asics 1170 Feb-13 Miles: 42.00 | Blue Asics DS Trainer Feb-13 Miles: 49.00 | Asics Bandito Miles: 23.00 | Piranhas Miles: 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 2.00 | 8.00 |
| Progression on the treadmill from 8:30 to 7:00/mile pace. Total time 62 minutes. Feeling good to get back on track. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Very easy recovery on treadmill at 8:30 per mile pace. Felt so nice and relaxing. |
| Red Asics 1170 Feb-13 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Went a little longer on the treadmill. Average 8:15 per mile. |
| Blue Asics DS Trainer Feb-13 Miles: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.00 | 7.00 |
| Tempo run on treadmill. Two miles warm up, four miles at 6:40/mile and one mile of cool down. Overall average pace 7:15. |
| Asics Bandito Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Treadmill with inclines at 8:12 per mile. |
| Blue Asics DS Trainer Feb-13 Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy recovery on treadmill at 8:20 per mile. |
| Red Asics 1170 Feb-13 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| Two miles of warm up. Six x 800m at 6:00/mile with 400m recovery. | |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy recovery from intervalls. |
| Red Asics 1170 Feb-13 Miles: 4.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 5.00 | 7.00 |
| Two miles of warm up. Five miles tempo at 6:40 per mile on treadmill. |
| Asics Bandito Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy on treadmill at 8:13. |
| Red Asics 1170 Feb-13 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 2.00 | 11.00 |
| Nine miles at 8:00 final two at two and three percent incline and 7:30 minutes per mile. | |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Five miles easy outside, yea! |
| Red Asics 1170 Feb-13 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Blue Asics DS Trainer Feb-13 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 4.50 | 10.00 |
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Two miles warm up
4 x 400 at 10.3 mph every three minutes
1600 at 6:40 per mile
2 x 400 at 10.3 mph every three minutes
1600 at 6:40 per mile
4 x 400 at 10.3 mph every three minutes
Cool down for 10 total average pace 7:20/mile |
| Piranhas Miles: 8.00 | Blue Asics DS Trainer Feb-13 Miles: 2.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Recovery miles around neighborhood on a beautiful day! |
| Red Asics 1170 Feb-13 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| Another nice sunny day. Three laps around the neighborhood loops at 8:00 per mile. |
| Blue Asics DS Trainer Feb-13 Miles: 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Nice and easy at 8:10 per mile. Hooray for clearing paths! |
| Red Asics 1170 Feb-13 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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GA on the treadmill as winter returned outside
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| Blue Asics DS Trainer Feb-13 Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 6.00 | 9.00 |
| Six miles of tempo segments at 6:40 2.5 miles, .5 mile, 1.5 miles, .75 miles, .75 miles. |
| Asics Bandito Miles: 9.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 51 minutes. |
| Red Asics 1170 Feb-13 Miles: 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Fartlek with 1 min and 2-min intervals at 5k and 10K pace.
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 2.00 | 14.00 |
| Medium long run on treadmill with final two miles at 8.5 and then 8.6 mph. Threw some inclines in as well.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 5.00 | 8.00 |
| Tempo run at treadmill. Five miles at 8.9 mph.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Five easy.
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 3.00 | 15.00 |
| 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.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy on treadmill.
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 4.50 | 10.00 |
| 8 x 800 intervals at 10 mph with 300m recovery. One extra 600m interval to finish.
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| | Slow miles | Fast miles | Total Distance | | 183.00 | 41.00 | 224.00 |
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| DS Racer Miles: 19.00 | Red Asics 1170 Feb-13 Miles: 42.00 | Blue Asics DS Trainer Feb-13 Miles: 49.00 | Asics Bandito Miles: 23.00 | Piranhas Miles: 15.00 |
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