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Week starting Aug 07, 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
50.0020.0070.00
2160 Yellow Mar. 2011 Miles: 34.00Asics 2150 Black Miles: 15.00Asics Bandito Miles: 7.00DS Trainer 16 Miles: 7.00
Mon, Aug 08, 2011
Slow milesFast milesTotal Distance
6.0013.0019.00

Six mile outside averaging around 8:08 per mile. Moved inside onto the treadmill due to late start and hot/humid chance of thunderstorms. Finished last 13 miles at MP on treadmill. Speed was 8.3 mph, pace around 7:13 per mile.

2160 Yellow Mar. 2011 Miles: 19.00
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Tue, Aug 09, 2011
Slow milesFast milesTotal Distance
10.000.0010.00

AM = Five miles slow around the neighborhood.

PM = Five more recovery miles with six x strides. Average pace 8:40.

Asics 2150 Black Miles: 10.00
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Wed, Aug 10, 2011
Slow milesFast milesTotal Distance
15.000.0015.00

Hendrick Street to Pomeroy and out to bike path. Average pace 7:56 in morning hours with sun, not too humid.

2160 Yellow Mar. 2011 Miles: 15.00
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Thu, Aug 11, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Easy miles around the neighborhood averaging 8:40.

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Fri, Aug 12, 2011
Slow milesFast milesTotal Distance
5.007.0012.00

Final tempo run for Pfitz 12-70 schedule. Three miles warm up at 8:30 with heart rate at 126. Gatorade sips then seven miles at tempo out Strong Street, south on Park Street and back. Average pace was 6:45 with a few seconds lost at turn around. Hips a bit tight in third mile, lost concentration/uphill/wind. Loosened up on way back but right hamstring a bit tight in final 1.5 miles. Splits were 6:40, 6:39, 6:54 (Oops), 6:48, 6:45, 6:40 and 6:46. Average heart rate for tempo portion was a rather moderate 156. Two miles of cool down to finish.

Asics Bandito Miles: 7.00Asics 2150 Black Miles: 5.00
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Sat, Aug 13, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Neighborhood jaunt at recovery pace around 8:40. No problems.

DS Trainer 16 Miles: 7.00
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Totals
Slow milesFast milesTotal Distance
50.0020.0070.00
2160 Yellow Mar. 2011 Miles: 34.00Asics 2150 Black Miles: 15.00Asics Bandito Miles: 7.00DS Trainer 16 Miles: 7.00
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