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Week starting May 22, 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
27.0018.0045.00
DS Trainer Miles: 14.00Asics Bandito Miles: 11.502160 Yellow Mar. 2011 Miles: 14.00
Sun, May 22, 2011
Slow milesFast milesTotal Distance
8.006.0014.00

Treadmill. 24 minutes at long run pace of 8:00. Then 12 x 1 minute at 9 mph/1 minute at 7.5 mph. 24 more minutes at long run pace (8:00). Second fartlek of 13 x 1min at 9mph/one minute at 7.5. Mile at long run pace to cool down. Very sweaty, but goal half marathon pace felt pretty easy.

DS Trainer Miles: 14.00
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Tue, May 24, 2011
Slow milesFast milesTotal Distance
3.508.0011.50

Race pace simulation on the treadmill. 2 x 3 miles at 6:40  and one x two miles at 6:40 with 2:30 jog recoveries. Total of 11.5 with warm up and cool down. Feeling pretty confident.

Asics Bandito Miles: 11.50
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Wed, May 25, 2011
Slow milesFast milesTotal Distance
6.000.006.00

Recovery on treadmill in 52 minutes.

2160 Yellow Mar. 2011 Miles: 6.00
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Fri, May 27, 2011
Slow milesFast milesTotal Distance
4.004.008.00

Very hot day in the md-80s and a little humid, but there was a breeze to help some. Two miles for warm up. Then two miles at tempo pace (a little fast) of 6:27. Potty break and two more miles at 6:33. Overall heart rate was 167. Effort was a little harder than I would have liked but the pace was a bit fast and the heat was likely a factor. Two miles cool down.

2160 Yellow Mar. 2011 Miles: 8.00
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Sat, May 28, 2011
Slow milesFast milesTotal Distance
5.500.005.50

Recovery jog around Hendrick Street and out Phelps Street. Really humid, cloudy about 70 degrees. Pace around 8:40.

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Totals
Slow milesFast milesTotal Distance
27.0018.0045.00
DS Trainer Miles: 14.00Asics Bandito Miles: 11.502160 Yellow Mar. 2011 Miles: 14.00
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