Running Redhead

Week starting Jan 01, 2012

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Bandito Lifetime Miles: 381.80
DS Racer Lifetime Miles: 412.15
Piranhas Lifetime Miles: 86.22
Blue Asics DS Trainer Feb-13 Lifetime Miles: 64.00
Red Asics 1170 Feb-13 Lifetime Miles: 57.00
Totals
Slow milesFast milesTotal Distance
58.004.5062.50
DS Racer Miles: 18.00Asics 2150 Black Miles: 19.50DS Trainer 16 Miles: 15.00Asics Bandito Miles: 10.00
Mon, Jan 02, 2012
Slow milesFast milesTotal Distance
18.000.0018.00

Long run on last holiday day off. Partly cloudy morning about 40 degrees with 10-15 mph winds.Average pace around 7:45.

DS Racer Miles: 18.00
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Tue, Jan 03, 2012
Slow milesFast milesTotal Distance
7.000.007.00

Progression from 7.5 to 8.0 mph.

Asics 2150 Black Miles: 7.00
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Wed, Jan 04, 2012
Slow milesFast milesTotal Distance
13.000.0013.00

Medium long run on treadmill with 2 x 2 miles at GMP (7:05 or 8.5 mph). Total time was 1:40 for 13 miles.

DS Trainer 16 Miles: 13.00
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Thu, Jan 05, 2012
Slow milesFast milesTotal Distance
7.000.007.00

Easy progression run on mill from 7.1 up to 8.0 mph.

 

Asics 2150 Black Miles: 7.00
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Fri, Jan 06, 2012
Slow milesFast milesTotal Distance
7.504.5012.00

A new and different combo workout today. From Running times I did two sets of 6/5/4/3/2/1 min intervals at Marathon Pace for the six-minute interval on up to 3K pace for the one minute. One minutes of jogging at 7.3 mph recovery and four minutes at 7.5 mph in between sets. "Rustbuster" was a good term for this workout.

Asics Bandito Miles: 10.00DS Trainer 16 Miles: 2.00
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Sat, Jan 07, 2012
Slow milesFast milesTotal Distance
5.500.005.50

Around the neighborhood on warm morning in 45 minutes.

Asics 2150 Black Miles: 5.50
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Totals
Slow milesFast milesTotal Distance
58.004.5062.50
DS Racer Miles: 18.00Asics 2150 Black Miles: 19.50DS Trainer 16 Miles: 15.00Asics Bandito Miles: 10.00
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