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
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.
Mile repeats on treadmill at 9.3 mph with 400m recovery.