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Week starting Jan 02, 2011

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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
39.502.5042.00
Yellow Asics 2150 Miles: 22.00Blue Asics 1150 Miles: 18.50
Sun, Jan 02, 2011
Slow milesFast milesTotal Distance
10.000.0010.00

Treadmill incline alternating one and zero percent. Pace from 6.6 mph to 6.7 mph to warm up then 7.0 mph for two miles, 7.1 miles per hour for two miles, 7.2 mph and 7.3 mph for final four miles.

Yellow Asics 2150 Miles: 10.00
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Tue, Jan 04, 2011
Slow milesFast milesTotal Distance
6.501.508.00

Interval workout on the treadmill. 2.5 mile warmup from 6.6 mph up to 7.4 mph. Then did 6 x 400 with a full 400 jog recovery. Pace for the work segments was 9.8 mph. Felt comfortably hard on the intervals. Right knee a little sore afterward.

Blue Asics 1150 Miles: 6.50
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Wed, Jan 05, 2011
Slow milesFast milesTotal Distance
5.000.005.00

Nice and easy five miles on the treadmill at 6.7 mph with 0 to 1 percent incline.

Yellow Asics 2150 Miles: 5.00
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Thu, Jan 06, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Progression GA run from 6.7 up to 7.5 for final mile. Legs a bit sore afterward.

Blue Asics 1150 Miles: 7.00
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Fri, Jan 07, 2011
Slow milesFast milesTotal Distance
6.001.007.00

GA run on the treadmill with one tempo mile thrown in. Ran the six GA miles at 7.0 mph varying incline from 0 to 1. Tempo mile at 8.7 mph felt a little tougher than I would like. Heart rate up to about 165-6 in the middle of the tempo mile. Rate back down under 150 at the end of the run.

Yellow Asics 2150 Miles: 7.00
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Sat, Jan 08, 2011
Slow milesFast milesTotal Distance
5.000.005.00

Five easy on the mill at 6.7 mph and 0-1 percent incline. Finally felt like a true recovery run.

Blue Asics 1150 Miles: 5.00
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Totals
Slow milesFast milesTotal Distance
39.502.5042.00
Yellow Asics 2150 Miles: 22.00Blue Asics 1150 Miles: 18.50
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