| 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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| | Slow miles | Fast miles | Total Distance | | 67.00 | 8.00 | 75.00 |
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| DS Racer Miles: 22.00 | Red 2160s Miles: 19.00 | Red DS Trainer Miles: 22.00 | Piranhas Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 20.00 | 2.00 | 22.00 |
| Long run outside in 30 degree temps, 10-15 mph wind and sunny skies. Six miles easy, one mile threshold (6:3), three miles MP (6:53, 6:54, 6:51) then five miles easy, one mile at threshold (6:30), three miles MP (6:59, 7:00, 6:51) and final three miles easy. Overall time 2:48. | |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Easy around the Pomeroy loop twice. 59 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| Boston simulator on the treadmill. Two miles for warm up. Then one mile at -3% decline and MP. Half mile recovery flat at 7.5 mph. Repeat MP mile at -3% and recovery half mile. Five miles at .4/7.5 mph. Half mile at 4 percent incline and MP, half mile recovery, half mile at 4 percent incline and MP, half mile recovery, half mile at four percent incline and MP, quarter mile at MP and one percent, quarter mile recovery. Half mile at MP and five percent, half mile at MP and one percent, final mile at MP and one percent. |
| Red DS Trainer Miles: 15.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy on the treadmill due to snowstorm. 52:30 total time. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Progression run on treadmill due to snow. Started out at 7.0 mph, overall time = 53 minutes. |
| Red DS Trainer Miles: 7.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 6.00 | 12.00 |
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Three miles warm up.
One mile at 10K pace (9.7 mph) then potty break.
2 x 1.5 miles at 10K pace with two minute recovery at 7.5 mph
2 x 2 miles at 10K pace with 1:30 recovery at 7.1 mph
Felt fine. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy on the treadmill in 51 minutes. | |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 67.00 | 8.00 | 75.00 |
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| DS Racer Miles: 22.00 | Red 2160s Miles: 19.00 | Red DS Trainer Miles: 22.00 | Piranhas Miles: 7.00 |
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