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Week starting Jan 16, 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
45.254.7550.00
Yellow Asics 2150 Miles: 31.75Blue Asics 1150 Miles: 16.00
Sun, Jan 16, 2011
Slow milesFast milesTotal Distance
12.000.0012.00

Medium long run started at 6.7 mph for first mile and bumped up .1 mph per mile until mile six. Ran final six miles at 7.3 mph or MP + 10 percent. A little mentally tiring for the final three miles and very, very hungry over that time. Legs and lungs felt fine though.

Yellow Asics 2150 Miles: 12.00
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Mon, Jan 17, 2011
Slow milesFast milesTotal Distance
3.000.003.00

Easy miles on the treadmill at 9:00.

Blue Asics 1150 Miles: 3.00
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Tue, Jan 18, 2011
Slow milesFast milesTotal Distance
6.002.258.25

Intervals on the treadmill. 6 x 2:20 at 10 mph with 2:00 recovery jog.

Yellow Asics 2150 Miles: 6.00
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Wed, Jan 19, 2011
Slow milesFast milesTotal Distance
6.250.006.25

Treadmill recovery run at 9:00.

Yellow Asics 2150 Miles: 6.25
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Thu, Jan 20, 2011
Slow milesFast milesTotal Distance
7.500.007.50

Progression from 6.8 mph to 8.0 mph (MP) for the final mile of GA run.

Blue Asics 1150 Miles: 7.50
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Fri, Jan 21, 2011
Slow milesFast milesTotal Distance
5.002.507.50

Tempo run on the treadmill. Warm up with 2.5 miles and then 18 minutes at 8.8 mph and one percent incline. If the heart rate monitor was accurate, I was between 165 and 167 for the run. Felt like a pretty good rhythm for the last two miles.

Yellow Asics 2150 Miles: 7.50
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Sat, Jan 22, 2011
Slow milesFast milesTotal Distance
5.500.005.50

Easy on the treadmill.

Blue Asics 1150 Miles: 5.50
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Totals
Slow milesFast milesTotal Distance
45.254.7550.00
Yellow Asics 2150 Miles: 31.75Blue Asics 1150 Miles: 16.00
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