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
Fartlek with 14 x two minutes at 8.9 mph/two minutes at 7.4 mph.
Recovery on the treadmill.
Some race specific intervals for my 5K this weekend. Mile at 5K + 10 seconds. Two x 800 at 5K pace and four x 400 at 5K pace - 10.
Nice and easy up to bike path and back for recovery run.
Treadmill tempo run. Four miles at 9 mph (6:40/mile) with heart rate mostly at 166.
Slow outside with strides to loosen up for 5K race.