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
Eight at long run pace with last two miles at Moderate/gmp/7:20.
A tempo run on the treadmill. Warm-up and cooldown with a 5K at 6:49. Felt good on the legs, but always tedious indoors.
A true recovery run at 8:50 pace.
Treadmill base miles at 8:00.
Used the treamill for some hill repeats. Warmed up with 1.5 miles at 8:30, then cranked up the incline to 6.5% for 4 x 400m with 400m recovery interval at same pace, zero incline. Sweaty but strong.
Flat and easy on the bike path to finish up the weekly mileage and recover from hill intervals.