Running Redhead

Week starting Dec 25, 2011

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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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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
54.006.0060.00
Asics Bandito Miles: 14.00DS Trainer 16 Miles: 13.00Asics 2150 Black Miles: 18.00DS Racer Miles: 16.00
Mon, Dec 26, 2011
Slow milesFast milesTotal Distance
5.006.0011.00

Cruise Intervals on the treadmill. Three x two miles at tempo pace (6:29) with one percent incline and three minutes of jogging recovery.

Warm up and cool down of two miles each, overall pace 7:12 for 11 miles.

Asics Bandito Miles: 8.00DS Trainer 16 Miles: 4.00
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Tue, Dec 27, 2011
Slow milesFast milesTotal Distance
11.000.0011.00

Recovery double. Five in the morning around the neighborhood in 44 minutes. Six in the aftenoon on the treadmill after the rain hit in 47 minutes.

Asics 2150 Black Miles: 11.00
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Wed, Dec 28, 2011
Slow milesFast milesTotal Distance
16.000.0016.00

Long run on treadmill with hill pyramid thrown in. 400m at 3% at three miles, 400m at 4% at four miles . . . up to seven percent at seven miles and back down to two percent at 12 miles. Final three miles at 7.7 mph up to 8 mph. Overall average was 7:54 per mile.

DS Racer Miles: 16.00
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Thu, Dec 29, 2011
Slow milesFast milesTotal Distance
6.000.006.00

Progression on treadmill from 7.5 to 8.5 mph, total time 46 minutes.

Asics Bandito Miles: 6.00
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Fri, Dec 30, 2011
Slow milesFast milesTotal Distance
9.000.009.00

Another progression up to GMP. Nine miles in 69:30.

DS Trainer 16 Miles: 9.00
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Sat, Dec 31, 2011
Slow milesFast milesTotal Distance
7.000.007.00

Easy slight progression on treadmill in 55 minutes.

Asics 2150 Black Miles: 7.00
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Totals
Slow milesFast milesTotal Distance
54.006.0060.00
Asics Bandito Miles: 14.00DS Trainer 16 Miles: 13.00Asics 2150 Black Miles: 18.00DS Racer Miles: 16.00
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