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
Very hilly course out towards school. Route 66 over to Glendale and back home. Average pace was 7:54 in cold temperatures and a little wind.
Progression down to final mile at GMP (7:05) on treadmill.
Quality combo workout with long intervals:
800 at 5K pace.
1200 at 5K pace
1600 at 10K pace
3200 at tempo pace
800 at 5K pace
400m recovery jog with warm up and cool down = 12 miles total.
Easy on the treadmill in 44 minutes.
GA miles on treadmill with final two at GMP of 7:05.