| 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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| | Slow miles | Fast miles | Total Distance | | 39.50 | 8.50 | 48.00 |
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| Asics Stratus 2.1 Miles: 34.50 |
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
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Got up early for a long one today to beat the heat. Average pace of 8:15 over rolling hills on out and back course. Then an ice bath to refresh my legs. I have three weeks to go for my target 10K race and I'm wondering about my long run for next Sunday. Cut back the distance and pick up the pace at the end? Maintain the distance to keep my base strong? My legs and lungs were fine today. Could have picked it up, but I wanted to keep it under control. My right hamstring started a little tight but loosened up and my left calf has a sore spot, but nothing debilitating. Good run to start the week!
Erin put in 2.5 miles while I ran. |
| Asics Stratus 2.1 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.50 | 5.50 |
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The weather and scheduling forced me inside to the treadmill today. Tempo run for about 25 minutes at 6:53/mile pace. Legs felt okay, but I was really overheated with no breeze and no air conditioning to remove the heat. The treadmill definitely feels different, but at least I was able to get in a workout. Abbreviated warm-up and cool-down, so I'll have to loosen up some more tomorrow. At least I hope it clears up some for an outside run.
Erin did 30 minutes on the elliptical. |
| Asics Stratus 2.1 Miles: 5.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Warm and humid morning. My shirt was soaked! Eight miles in 64 minutes for 8:00/mile pace. Felt very heavy probably due to the humidity. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 5.00 | 9.50 |
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Nearly 100% humidity today, but the temperature was fairly cool. It would have helped to have a workout partner today to pace me or help monitor pace. The workout plan was 5x1 mile with the first two controlled, push the third and then controlled push on the last two. I took the first one out far too fast and slowed way down to try to get back on schedule. The time for the first rep was 6:39, which was about the right pace, but very uneven during the interval. I tried to control the second but ended up with 6:31. Faster than I wanted, but I still wanted to push the third. The third rep was 6:34, slower than I wanted but still faster than the 6:40 controlled pace I was shooting for on the first and last reps. Then I ended up running the final two reps faster than I thought as well. Fourth was 6:27 and the final mile was the fastest at 6:21. Rest interval of 1:50. So I averaged 6:30 miles, which is excellent I think. Two more quality workouts next week before the big 10K August 8! |
| Asics Stratus 2.1 Miles: 9.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Recovery run at 8:15 pace. |
| Asics Stratus 2.1 Miles: 4.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Aerobic run with 5x100m surges to loosen up. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 39.50 | 8.50 | 48.00 |
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| Asics Stratus 2.1 Miles: 34.50 |
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