Running Redhead

Week starting Apr 24, 2011

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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
40.757.2548.00
DS Trainer Miles: 11.002160 Yellow Mar. 2011 Miles: 20.50Yellow Asics 2150 Miles: 4.50
Mon, Apr 25, 2011
Slow milesFast milesTotal Distance
7.753.2511.00

Treadmill hill interval workout. Cranked it up to six percent incline and 8.4 mph. That translates to 5K effort. 8 x 3:00 with two minute recovery jog at zero and 7 mph. Very tough workout, but I got it done. Potty break after the fifth interval. Right knee is a little sore at this point.

DS Trainer Miles: 11.00
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Tue, Apr 26, 2011
Slow milesFast milesTotal Distance
8.000.008.00

Warm temperatures in high 70s, sunny and breezy. Did my Phelps and Strong Street loop twice and out to Park Street and back. Average of 8:20 for eight easy miles.

2160 Yellow Mar. 2011 Miles: 8.00
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Wed, Apr 27, 2011
Slow milesFast milesTotal Distance
8.004.0012.00

AM = Four miles on treadmill before school at GA pace.

PM = Six x 1000 intervals on Phelps Street. Some bear issues. Splits were 3:49, 3:51, 3:52, 3:53, 3:53, and 3:41 for a good kick on the final rep. Recovery was 2:00 easy jog. A bit windy, warm and humid. Pace felt doable for 5K.

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Thu, Apr 28, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Easy recovery miles on the treadmill going from 6.7 mph to only 7 mph over seven miles. Twinge on the outside of my left shin, hopefully just tightness that will go away tomorrow.

2160 Yellow Mar. 2011 Miles: 7.00
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Sat, Apr 30, 2011
Slow milesFast milesTotal Distance
10.000.0010.00

AM - Treadmill workout at hotel for 4.5 at around 8:00/mile.

PM - Back home on the roads for 5.5 at 8:00 with a couple strides.

Yellow Asics 2150 Miles: 4.502160 Yellow Mar. 2011 Miles: 5.50
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Totals
Slow milesFast milesTotal Distance
40.757.2548.00
DS Trainer Miles: 11.002160 Yellow Mar. 2011 Miles: 20.50Yellow Asics 2150 Miles: 4.50
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