Running Redhead

Week starting Feb 19, 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
69.505.5075.00
Red DS Trainer Miles: 42.00Red 2160s Miles: 16.50Asics Bandito Miles: 9.00
Sun, Feb 19, 2012
Slow milesFast milesTotal Distance
20.000.0020.00

Hilly route out to Rt. 66 and back Glendale. Last four miles in 6:59, 7:00, 7:02 and 6:48. Overall average pace = 7:44.

Red DS Trainer Miles: 20.00
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Mon, Feb 20, 2012
Slow milesFast milesTotal Distance
10.000.0010.00

Double for recovery after a hard 20 yesterday. First day of February break. Six in the morning on the treadmill at 52 minutes. Four in the afternoon outside in the wind. Average pace in the afternoon 8:22.

Red 2160s Miles: 6.00
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Tue, Feb 21, 2012
Slow milesFast milesTotal Distance
15.000.0015.00

Medium long run on treadmill with 2x(2:30 on at 8.9mph/2:30 off at 8.1mph) and final mile at GMP or 8.6 mph. Overall time at 1:53.

Red DS Trainer Miles: 15.00
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Wed, Feb 22, 2012
Slow milesFast milesTotal Distance
6.000.006.00

Easy around the 5K loop twice in 49:20.

Red 2160s Miles: 6.00
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Thu, Feb 23, 2012
Slow milesFast milesTotal Distance
7.000.007.00

Figure eight around the neighborhood in 59 minutes.

Red DS Trainer Miles: 7.00
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Fri, Feb 24, 2012
Slow milesFast milesTotal Distance
7.005.5012.50

Lumberjack combo workout: 2.5 miles warm up.

4 x 400 at 10.3 mph starting every three minutes

12 minutes steady state at 8.9 mph

4 x 400 at 10.3 mph starting every three minutes

12 minutes steady state at 8.9 mph

4 x 400 at 10.3 mph starting every three minutes

One mile cool down

Asics Bandito Miles: 9.00
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Sat, Feb 25, 2012
Slow milesFast milesTotal Distance
4.500.004.50

Easy around the neighborhood in 37 minutes.

Red 2160s Miles: 4.50
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Totals
Slow milesFast milesTotal Distance
69.505.5075.00
Red DS Trainer Miles: 42.00Red 2160s Miles: 16.50Asics Bandito Miles: 9.00
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