Running Redhead

Week starting May 13, 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
37.0019.0056.00
Asics Bandito Miles: 18.00Orange DS Trainer 16 Miles: 6.00Red 2160s Miles: 20.00DS Racer Miles: 12.00
Mon, May 14, 2012
Slow milesFast milesTotal Distance
6.006.0012.00

Three miles to warm up. Four miles at tempo pace (9.5 mph) on treadmill. Quarter mile recovery jog at 7.0 mph, then 3 x 1000m at 10.2 mph with quarter mile recoveries.

Asics Bandito Miles: 6.00Orange DS Trainer 16 Miles: 6.00
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Tue, May 15, 2012
Slow milesFast milesTotal Distance
7.000.007.00

Recovery on treadmill in 60 minutes.

Red 2160s Miles: 7.00
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Wed, May 16, 2012
Slow milesFast milesTotal Distance
6.006.0012.00

Combo workout = 2.5 miles warm up. Then 2 x 6/5/4/3/2/1 min intervals with one minute recovery jogs. Pace getting faster with shorter intervals starting with MP and ending with 3K pace. Warm and humid, a couple of potty stops, but a good workout.

DS Racer Miles: 12.00
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Thu, May 17, 2012
Slow milesFast milesTotal Distance
7.000.007.00

Recovery outside in 61 minutes after mowing the lawn.

Red 2160s Miles: 7.00
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Fri, May 18, 2012
Slow milesFast milesTotal Distance
5.007.0012.00

Long continuous tempo turned into cruise intervals. Three miles to warm up. Then three miles at 6:27 tempo pace. One minute recovery, 2 x 1.5 miles at 6:26 with one minute recovery and final mile at 6:25. Not sure if I'm fatigued from four quality workouts in seven days or if that pace is too fast for me to hold sustainably. Heart rate was in the low 160s, so not that high and temperature was pretty warm. Mid 70s and sunny. Bit of wind wasn't too much of a factor.

Asics Bandito Miles: 12.00
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Sat, May 19, 2012
Slow milesFast milesTotal Distance
6.000.006.00

Easy twice around my 5K loop for 51 minutes.

Red 2160s Miles: 6.00
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Totals
Slow milesFast milesTotal Distance
37.0019.0056.00
Asics Bandito Miles: 18.00Orange DS Trainer 16 Miles: 6.00Red 2160s Miles: 20.00DS Racer Miles: 12.00
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