| 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 | | 227.00 | 64.00 | 291.00 |
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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 | | 4.00 | 5.00 | 9.00 |
| Mile repeats on treadmill at 9.3 mph with 400m recovery.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy on treadmill.
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 2.00 | 16.00 |
| Treadmill mdedium long run with final two miles at 8.6 mph and three percent incline.
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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 | | 6.00 | 5.00 | 11.00 |
| Lumberjack workout. 4 x 400 off three minute interval at 10.3 mph. One mile at 9 mph. 4x400 at 10.3 off three minutes, another mile at 9 mph and final 4x400 at 10.3 mph off three minutes
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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 | | 4.00 | 6.00 | 10.00 |
| Treadmill tempo at one percent incline and 8.9 mph for six miles.
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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 | | 17.00 | 0.00 | 17.00 |
| Total time 2:16
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 5.50 | 12.00 |
| 11 x 800 on treadmill at 10 mph with 400m recovery.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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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 | | 4.00 | 5.00 | 9.00 |
| 4 x 2K at 9.3 mph with 400m recovery at six mph
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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 | | 11.00 | 2.00 | 13.00 |
| Final two miles at 8.6 mph and two percent incline
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 4.50 | 10.00 |
| 12 x 600m at 10.4 mph on 3:45 cycle.
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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 | | 3.00 | 6.00 | 9.00 |
| Progression run: One mile at 7.2 mph, then two miles at 8 mph, two miles at 8.7 mph, two miles at 9.2 mph and final two miles at 9.6 mph. Tiring!
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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 | | 16.00 | 0.00 | 16.00 |
| Hills on the mile marks using treadmill incline.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 5.50 | 12.00 |
| Pyramid: 400 at 10.4mph, 600 at 10.4 mph, 800 at 10 mph, 1000 at 10 mph, 1200 at 10 mph, 1200 at 10 mph, 1000 at 10 mph, 2 x 800 at 10 mph, 600 at 10.4 mph and 400 at 10.4 mph. All with about half distance recovery.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 5.50 | 11.00 |
| 4 x 2000m at 9.2 mph with 400m recovery.
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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 | | 16.00 | 0.00 | 16.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 6.00 | 11.00 |
| Mile repeats x 6 at 9.5 mph with 400m recovery.
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| | Slow miles | Fast miles | Total Distance | | 227.00 | 64.00 | 291.00 |
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