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Week starting Jan 23, 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
47.003.0050.00
Yellow Asics 2150 Miles: 23.25Blue Asics 1150 Miles: 23.75
Sun, Jan 23, 2011
Slow milesFast milesTotal Distance
12.000.0012.00

Simulated hills on the treadmill. Warm up of two miles then 3,4,5,6,5,4,6,3% inclines on the mile markers from mile three to mile 10. Total time was 1:41 and pace for final six miles wast 7.3 mph or MP + 10%.

Yellow Asics 2150 Miles: 12.00
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Tue, Jan 25, 2011
Slow milesFast milesTotal Distance
9.250.009.25

Treadmill hill workout. 5 x 2:00 at six percent incline and 8.0 mph with two-minute recovery at 7.2 mph and one x 1:00 at seven percent and 8.2 mph.

Blue Asics 1150 Miles: 9.25
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Wed, Jan 26, 2011
Slow milesFast milesTotal Distance
6.250.006.25

Treadmill from 6.7 mph to 7.1 mph.

Yellow Asics 2150 Miles: 6.25
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Thu, Jan 27, 2011
Slow milesFast milesTotal Distance
8.000.008.00

GA run on the treadmill from 6.8 mph warm up to 7.6 mph for final five miles.

Blue Asics 1150 Miles: 8.00
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Fri, Jan 28, 2011
Slow milesFast milesTotal Distance
5.000.005.00

Progression from 6.8 mph to 8.0 mph due to compressed schedule. Treadmill at one percent incline.

Yellow Asics 2150 Miles: 5.00
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Sat, Jan 29, 2011
Slow milesFast milesTotal Distance
6.503.009.50

Mile intervals on the treadmill. Warm up with 2.75 miles from 6.8 mph up to about 7.5 mph. Three x one mile at 9.5 mph or 6:20/min pace. Added an 800 also at 9.5 mph. Recovery interval of 400 meters at 6.2 mph. Felt very strong, hopefully not too dependent on the treadmill to maintain the pace. Cool down with 2.5 miles or so.

Blue Asics 1150 Miles: 6.50
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Totals
Slow milesFast milesTotal Distance
47.003.0050.00
Yellow Asics 2150 Miles: 23.25Blue Asics 1150 Miles: 23.75
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