| 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 | | 40.00 | 18.10 | 58.10 |
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| Asics 2150 Black Miles: 22.50 | DS Trainer 16 Miles: 16.75 | DS Racer Miles: 11.75 | Asics Bandito Miles: 7.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 4.00 | 10.00 |
| Progression run with overall pace of 7:47. Last four miles were 7:12, 6:58, 6:50 and then final mile of 7:12, but uphill and into the wind. |
| Asics 2150 Black Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.75 | 5.00 | 10.75 |
| Cool but sunny fall afternoon. Pyramid workout with 2.5 mile warm up, then 400,600,800,1000,1200,1200,1000,800,600,400. My stomach disagreed with major bear issues. I still pulled off paces from 5:40 on the quarters up to about 6:03 on the longest intervals. 400m jog recoveries and only one mile cool down. Probably had a bit too much too late in the day for my stomach to handle. |
| DS Trainer 16 Miles: 10.75 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Easy recovery on the treadmill. Right knee a bit stiff, loosened up some over the course of the run. |
| Asics 2150 Black Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 5.75 | 6.00 | 11.75 |
| Bear interrupted tempo again. Medium temperature fall afternoon with some wind. Three miles of warm up to the bike path. Six tempo miles with stops at three and 4.2 for potty breaks. Average pace was rather quick at 6:18 including one middle mile at 6:06. | |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Recovery run twice around my 5K loop on a cool, cloudy afternoon. Fortunately no potty issues. |
| Asics 2150 Black Miles: 6.00 |
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| | Race: |
Run for Kids 5K (3.1 Miles) 00:18:55, Place overall: 5, Place in age division: 2 | | Slow miles | Fast miles | Total Distance | | 10.00 | 3.10 | 13.10 |
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Small local 5K just to help raise money. Ran with Kim and the infamous (for 3:20 folks) other Amy Lane. Met the girls before the start for a short warm up around 1.5 miles and some strides. Cool temperatures in mid 40s, overcast with some wind. Race held on bike path as an out and back course. Ran with the girls for the first mile in about 5:53. Breathing was a little heavy, as I think I didn't warm up well enough/was a bit tired from quality workouts on Tuesday and a way too fast tempo on the Thursday. Lost the girls a bit by the turnaround. Second mile was 6:06 on the garmin, although the split given was slower than that. Thought I was at 12:08 by mile two, but was actually just under 12. Didn't think I would be able to catch Kim in the final mile and my legs were not very pepp. Third mile was a tardy 6:17 with a kick for the final .1 at 6:00 pace. Not exactly a goal race, but I'm fairly happy with another time under 19. Bodes well for going under 40 in my upcoming 10K, but it'll be close as to getting down into the 38xx time frame.
PM = Six miles for recovery run in 53 minutes. Getting cold out. |
| Asics Bandito Miles: 7.00 | DS Trainer 16 Miles: 6.00 |
| | Comments(2) |
| | Slow miles | Fast miles | Total Distance | | 40.00 | 18.10 | 58.10 |
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| Asics 2150 Black Miles: 22.50 | DS Trainer 16 Miles: 16.75 | DS Racer Miles: 11.75 | Asics Bandito Miles: 7.00 |
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