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
Progression run with eight at 8:30 and last three at 7:15, 6:55 and 6:38. Solid finish.
Interval workout with 8 x 400 at 5K pace (9.7mph) and 8 x 200 at 3K pace (10.2mph) One minute recovery for the quarters and 40 seconds for the 200s. Felt solid.
Slow recovery run on the treadmill with sore knees.
1600 at 9.2 mph, 1200 at 9.4 mph, 1000 at 9.6, 800 at 9.6 and 400 at 10 mph. Two minute jog recoveries in between. Felt very strong.
Recovery miles on the treadmill.