Running Redhead

Week starting Feb 12, 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
63.007.0070.00
Red DS Trainer Miles: 45.00Red 2160s Miles: 13.00Piranhas Miles: 7.00
Sun, Feb 12, 2012
Slow milesFast milesTotal Distance
22.000.0022.00

Cold temperatures and wind outside pushed me inside to the treadmill. Kept to Pfitzian guidelines of MP + 20% for the first half and MP +10 percent for the second half. Overall average pace 8:00.

Red DS Trainer Miles: 22.00
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Mon, Feb 13, 2012
Slow milesFast milesTotal Distance
0.000.000.00

SRD

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Tue, Feb 14, 2012
Slow milesFast milesTotal Distance
15.000.0015.00

Boston simulator. Two miles warm up. Then decline of four percent on treadmill for .75 mile at GMP (7:00) and .5 mile recovery flat at 8:00. Repeat decline. Then normal long run until Newton simulation: .5 mile at four percent incline and GMP x three and .5 mile at five percent incline and GMP. Final mile progressing from GMP to GMP -15.

Red DS Trainer Miles: 15.00
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Wed, Feb 15, 2012
Slow milesFast milesTotal Distance
7.500.007.50

Figure eight around the neighborhood in 63 minutes.

Red 2160s Miles: 7.50
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Thu, Feb 16, 2012
Slow milesFast milesTotal Distance
8.000.008.00

Progression on treadmill from 8:34 pace down to 6:35 pace. Overall eight in 61 minutes.

Red DS Trainer Miles: 8.00
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Fri, Feb 17, 2012
Slow milesFast milesTotal Distance
5.007.0012.00

Tempo run started on treadmill, finished outside. Three miles to warm up in about 25 minutes. 5.5 miles at tempo pace 9.4 mph for first four and 9.5 for 1.5 miles. Treadmill went a little haywire and moved outside for 1.5 miles at 6:18 and then cool down of two miles.

Piranhas Miles: 7.00
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Sat, Feb 18, 2012
Slow milesFast milesTotal Distance
5.500.005.50

Easy at 49 minutes.

Red 2160s Miles: 5.50
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Totals
Slow milesFast milesTotal Distance
63.007.0070.00
Red DS Trainer Miles: 45.00Red 2160s Miles: 13.00Piranhas Miles: 7.00
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