Running Redhead

Week starting Dec 29, 2013

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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
Slow milesFast milesTotal Distance
37.5012.5050.00
Slow milesFast milesTotal Distance
12.003.0015.00

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 milesFast milesTotal Distance
6.000.006.00

Easy on treadmill.

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Slow milesFast milesTotal Distance
5.504.5010.00

8 x 800 intervals at 10 mph with 300m recovery. One extra 600m interval to finish.

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Slow milesFast milesTotal Distance
6.000.006.00

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Slow milesFast milesTotal Distance
4.005.009.00

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

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Slow milesFast milesTotal Distance
4.000.004.00

Easy on treadmill.

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Slow milesFast milesTotal Distance
37.5012.5050.00
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