Puttin' Money In The Bank (L.A.D.)

December 27, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

St Louis,Mo,

Member Since:

Dec 16, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs 1986-1989

800m-1:53

1600m 4:19

3200m-9:36

5k-15:45

I stopped running for 15 years and picked it back up again in July of 2007. PRs since then ...

1 Mile - 5:09 (Hockey Team Timed Mile 08)

5k - 18:59 (Christian Family Services Fun Run 08)

5 miles-30:31 (Glendale Firehouse Run 08)

6 miles-38:30 (Webster/Kirkwood Turkey Day Run 07)

10k - 40:17 (Reeds Lake 2009)

15k - 1:01:21 (Meijer Festival of Races 2009)

1/2 Marathon 1:24:55 (St. Louis Track Club Half Marathon 2008)

Marathon 3:06:07 (Boston Marathon 2009 -- Only 2nd Marathon to date)

Short-Term Running Goals:

• Build back to 6 days/week consistently

• Build mileage up to 40-45 mpw consistently

Long-Term Running Goals:

• Sub 3:00:00 Marathon

• Sub 1:20:00 1/2 Marathon

• Sub 39:00 10k

• Sub 18:00 5k

• Sub 4:45 Mile

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Gel Speedstar II Lifetime Miles:						93.35
Pro Grid Ride #3 Lifetime Miles:						400.95
Asics Cumulus #5 Lifetime Miles:						398.15

Mon, Feb 25, 2008

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	0.00	2.00	0.00	2.00	0.00	0.00	6.00	0.00	0.00	10.00

2.5 Mile warm up @ 8:00s (20:17). 2 minute rest. 10 2/10ths of a mile hill repeats up Summit (sign to sign run). All repeats completed in 59-62 seconds, with most right at 60 seconds. 2 minute jog back down so that each new repeat went off at exactly 3 minutes. This gave me 2 miles at V02 max with a 2 miles of jogging rest. Followed by 1/2 mile jog. Finished with 2 1 mile threshhold runs @ 6:30 pace with 2 minutes jogging rest between and a 1 mile cool down.

Temp was about 40 degrees at 12:45pm. This workout was 2 repeats more than I did 3 weeks ago with the speed about 2-3 seconds faster per repeat.

(Nike Vomero2 -- 47.5)

Comments

From Tom on Mon, Feb 25, 2008 at 17:52:39

Nice job on the workout today.

Also I think your comments regarding proper warmup on my blog today were right on. I find as I get faster I seem to need more and more of a warmup before I can get going. Usually 2-3 miles is good but in the cold sometimes longer and at times it seems I can't get going until 5-6 miles! This isn't always convenient when you want to get a long tempo run in but are limited in time and don't have all day just to warm up.

From LakeAnnDandy on Mon, Feb 25, 2008 at 18:41:33

True. A couple things in that regard. First, if it takes time to get to speed, you can get your aerobic pace, your threshold pace, and if up to it your VO2 max pace all into one work out (an excellent benefit to a progression run!) It may take longer, but you're getting it all in. Second, I wonder how much of it is ... a) age, b) habit ... does it take us longer because that's the way we do it? If we continually attempted to get to speed after a brief warm-up period, could we get there easier as time went by, or would we just injure ourselves?

From Tom on Mon, Feb 25, 2008 at 19:22:09

Initially I was chalking up the need for longer warmup to age. But since then I've heard Sasha mention on numerous occasions that this also happens as you get faster. Something to do with nervous system something or other.

Of course the cold weather also plays a role. I do much better during the warmer time of year and usually feel adequately warmed up in 1-2 miles.

From LakeAnnDandy on Mon, Feb 25, 2008 at 22:26:28

Amen to cold weather ... I've been training like a mad dog in this cold weather to get ready for April. If I get 60 degrees (Average Temp in St Louis that time of year is 60) I'm gonna tear BQ up!

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