Running Redhead

Week starting Jul 17, 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
53.0016.0069.00
DS Trainer Miles: 30.002160 Yellow Mar. 2011 Miles: 13.50Asics 2150 Black Miles: 11.50
Sun, Jul 17, 2011
Slow milesFast milesTotal Distance
8.0010.0018.00

Long MP run per Pfitz. Eight miles averaging around 8:20 then 10 miles at MP. Started around 70 degrees on the way to a high over 90 for the day. Humid but not terrible and completely sunny with some shade along the way. MP segment averaged 7:18  but splits were inconsistent: out too hard, and slowed significantly for the final two miles. No potty breaks necessary, hooray. One pop tart before starting. Drank water and one small gatorade flask, but ran out of fluid at 15 miles.

DS Trainer Miles: 18.00
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Tue, Jul 19, 2011
Slow milesFast milesTotal Distance
13.500.0013.50

Around the neighborhood back home with one pit stop at six miles. Total time 1:47:00, pretty comfortable.

2160 Yellow Mar. 2011 Miles: 13.50
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Wed, Jul 20, 2011
Slow milesFast milesTotal Distance
4.000.004.00

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Thu, Jul 21, 2011
Slow milesFast milesTotal Distance
10.000.0010.00

Progression on the treadmill.

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Fri, Jul 22, 2011
Slow milesFast milesTotal Distance
6.006.0012.00

Tempo on the treadmill. Sandwiched 6 miles at 6:43 between warm up and cool down. One percent incline. Felt so good by the final 1.5 miles of tempo, legs were cooking along and breathing and heart rate had really settled down.

DS Trainer Miles: 12.00
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Sat, Jul 23, 2011
Slow milesFast milesTotal Distance
11.500.0011.50

Recovery double. 6.5 in the AM and five in the PM at just faster than nine minutes per mile. Bathroom break during the evening run after yogurt and in hot and humid temps.

Asics 2150 Black Miles: 11.50
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Totals
Slow milesFast milesTotal Distance
53.0016.0069.00
DS Trainer Miles: 30.002160 Yellow Mar. 2011 Miles: 13.50Asics 2150 Black Miles: 11.50
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