Running Redhead

WAMDA 5K

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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
45.909.1055.00
Yellow Asics 2150 Miles: 10.00Asics Bandito Miles: 13.00DS Trainer Miles: 11.50Blue Asics 1150 Miles: 20.40
Sun, Mar 06, 2011
Race: WAMDA 5K (3.1 Miles) 00:19:24, Place overall: 8, Place in age division: 3
Slow milesFast milesTotal Distance
4.003.107.10

Small local 5K at Look Park. Rainy and about 40 degrees. Warmed up with a couple of miles in the puddles and a few strides in the parking lot. Started with a hard first mile around 5:50 on the Garmin. Some very slippery spots on the leftover ice. Second mile around 6:18 and the final full mile around 6:30. Slow final tenth probably due to uphill finish. Very satisfied with the overall time, but disappointed with the final mile. However, I didn't reduce training at all before this race and I completed a full tempo run on the Thursday before the race.

Yellow Asics 2150 Miles: 2.00Asics Bandito Miles: 5.00
Comments(1)
Tue, Mar 08, 2011
Slow milesFast milesTotal Distance
7.500.007.50

Progression run on treadmill starting with sore legs. Loosened up and finished with final 1.5 miles at MP.

DS Trainer Miles: 7.50
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Wed, Mar 09, 2011
Slow milesFast milesTotal Distance
13.000.0013.00

Mid-week medium long run on treadmill. Started at 6.8 mph and finished final nine miles at 7.4 mph (8:06 per mile).

Blue Asics 1150 Miles: 13.00
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Thu, Mar 10, 2011
Slow milesFast milesTotal Distance
8.000.008.00

GA run on the treadmill ending with final 1.5 miles at new MP - 8.3 mph.

Yellow Asics 2150 Miles: 8.00
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Fri, Mar 11, 2011
Slow milesFast milesTotal Distance
6.006.0012.00

Mile repeats on the treadmill. Twelve miles total at overall average pace of 7:20. Six x one mile with four at 6:15 and last two at 6:10. 400m recoveries. Felt reasonably hard. Need to fuel better though.

Asics Bandito Miles: 8.00DS Trainer Miles: 4.00
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Sat, Mar 12, 2011
Slow milesFast milesTotal Distance
7.400.007.40

Nice and easy on the treadmill recovery run.

Blue Asics 1150 Miles: 7.40
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Totals
Slow milesFast milesTotal Distance
45.909.1055.00
Yellow Asics 2150 Miles: 10.00Asics Bandito Miles: 13.00DS Trainer Miles: 11.50Blue Asics 1150 Miles: 20.40
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