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Week starting Dec 26, 2010

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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
34.500.0034.50
Yellow Asics 2150 Miles: 15.50Blue Asics 1150 Miles: 19.00
Mon, Dec 27, 2010
Slow milesFast milesTotal Distance
8.000.008.00

Progression from 6.6 mph to 7.0 mph for five miles then final mile progressing to 7.4 mph. Alternated incline between 1 and zero every quarter. Felt fine, heart rate in 140s up to about 150 for the final couple of miles. Stretched, hydrated. Plank for 30 seconds and 10 pushups. Weight = 143 after the run.

Yellow Asics 2150 Miles: 8.00
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Tue, Dec 28, 2010
Slow milesFast milesTotal Distance
5.000.005.00

Ran slow on the treadmill at 6.6 mph. Alternated incline between 0 and 1 percent. Heart rate varied from 131 up to about 10 briefly, ended at 145. Weight before run was 142.6.

Blue Asics 1150 Miles: 5.00
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Wed, Dec 29, 2010
Slow milesFast milesTotal Distance
7.500.007.50

Hill workout on the treadmill. Ran 2.5 miles at 6.6 mph alternating between 0 and 1 percent incline to warm up. Heart rate up to 140 for the first 1.5 miles. Increased speed a bit and heart rate into low 140s. Did 4 x 1:30 at six percent incline (pace 7.6 mph) with three minute jog recovery at 0 percent incline and 6.6 mph. heart rate in high 150s and peaked at 165 during final hill rep. Cool down about three miles alternating between 0 and 1 percent incline, speed from 6.6 to 6.8 mph. Heart rate settled back to low 140s during cool down.

Yellow Asics 2150 Miles: 7.50
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Thu, Dec 30, 2010
Slow milesFast milesTotal Distance
5.500.005.50

Recovery day on the treadmill. Alternated zero and one percent incline at 6.6 mph for 5.5 easy miles. Heart rate around high 130s for most of the run after bouncing around for the first half mile.

Blue Asics 1150 Miles: 5.50
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Fri, Dec 31, 2010
Slow milesFast milesTotal Distance
8.500.008.50

Treadmill with incline at zero to one percent. Pace from 6.6 mph up to 7.4 mph. Heart rate peaked around mid 140s.

Blue Asics 1150 Miles: 8.50
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Totals
Slow milesFast milesTotal Distance
34.500.0034.50
Yellow Asics 2150 Miles: 15.50Blue Asics 1150 Miles: 19.00
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