Running Redhead

Week starting Nov 13, 2011

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBroaddwg's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200920102011201220132014
15% off for Fast Running Blog members at St. George Running Center!

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
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
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
33.0011.0044.00
DS Trainer 16 Miles: 14.00Asics Bandito Miles: 11.00Asics 2150 Black Miles: 14.00
Tue, Nov 15, 2011
Slow milesFast milesTotal Distance
8.000.008.00

Progression on treadmill from 7 mph (8:34) down to 8 mph. Overall run about 64 minutes.

DS Trainer 16 Miles: 8.00
Add Comment
Wed, Nov 16, 2011
Slow milesFast milesTotal Distance
6.005.0011.00

Fun combo workout on the treadmill. Warm up = 2.5 miles. Then 20 min/three miles of tempo running at 9.2 mph (6:30). Recovery jog = 400m/2:15 minutes. Then three x 1000m at 5K pace 10mph (6:00). Cool down of 2.5 miles. Overall pace was 7:24.

Asics Bandito Miles: 5.00DS Trainer 16 Miles: 6.00
Add Comment
Thu, Nov 17, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Treadmill recovery run.

Asics 2150 Black Miles: 7.00
Add Comment
Fri, Nov 18, 2011
Slow milesFast milesTotal Distance
5.006.0011.00

Another tough combo workout on the treadmill. Three miles of warm up. 1600 at tempo pace (6:30) then 800 at 5K pace (6:00) then 600 at tempo pace then 400 at 5K pace then 800 at tempo pace and 600 at 5K pace. Five minutes of slow jog recovery. Repeat ladder. Two miles of warm down for a total of 11 miles overall pace around 7:16.

Asics Bandito Miles: 6.00
Add Comment
Sat, Nov 19, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Recovery around Pomeroy to Strong Street and back up Strong Street around to Phelps. Very nice cool morning. Overall pace 8:50.

Asics 2150 Black Miles: 7.00
Add Comment
Totals
Slow milesFast milesTotal Distance
33.0011.0044.00
DS Trainer 16 Miles: 14.00Asics Bandito Miles: 11.00Asics 2150 Black Miles: 14.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: