Running Redhead

Week starting Jan 29, 2012

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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
63.506.5070.00
DS Racer Miles: 20.00DS Trainer 16 Miles: 7.00Red DS Trainer Miles: 26.00Piranhas Miles: 8.00
Sun, Jan 29, 2012
Slow milesFast milesTotal Distance
20.000.0020.00

Perfect day about 40 degrees with some wind. Three miles around home and then out to Route 66 and back. Overall average pace 7:45.

DS Racer Miles: 20.00
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Mon, Jan 30, 2012
Slow milesFast milesTotal Distance
7.000.007.00

GA run on treadmill in 54:30. Average Pace 7:47.

DS Trainer 16 Miles: 7.00
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Tue, Jan 31, 2012
Slow milesFast milesTotal Distance
15.000.0015.00

Boston simulator run on the treadmill. Two miles warm up, then 2 x .5 miles at MP and four percent decline with .5 mile recovery at 7.6 mph and zero incline. Then Newton Hills simulation with .4 at MP and four percent incline at mile 11,12,13 and .5 mile at MP and five percent incline. Overall pace 7:48.

Red DS Trainer Miles: 15.00
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Wed, Feb 01, 2012
Slow milesFast milesTotal Distance
5.000.005.00

Very easy outside with Frankie for the first three miles.

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Thu, Feb 02, 2012
Slow milesFast milesTotal Distance
6.000.006.00

GA pace outside in cool temperatures.

Red DS Trainer Miles: 6.00
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Fri, Feb 03, 2012
Slow milesFast milesTotal Distance
5.506.5012.00

Treadmill interval workout: Mile repeats. Two miles of warm up. 2 x 1600 at tempo pace (6:30) then 2 x 1600 at 10K pace (6:15) then 2 x 1600 at 5K pace (6:00) + 800m at 10.3 mph. All recoveries = 400m at 6 mph. Felt effortless except for some tightness or fullness in my left hamstring.

Piranhas Miles: 8.00
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Sat, Feb 04, 2012
Slow milesFast milesTotal Distance
5.000.005.00

Slow and easy around the neighborhood.

Red DS Trainer Miles: 5.00
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Totals
Slow milesFast milesTotal Distance
63.506.5070.00
DS Racer Miles: 20.00DS Trainer 16 Miles: 7.00Red DS Trainer Miles: 26.00Piranhas Miles: 8.00
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