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

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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

Thu, Dec 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	0.00	0.00	0.00	0.00	2.10	9.15	0.00	0.00	11.25

3pm and 38 degrees, no wind. The goal today was to do a base run + drills thrown into the middle of the run [5 sets of both skipping hill bounds (30 bounds) and running no arms (60 seconds -- thumbs locked in front creating a circle with arms trying to keep hands as still as possible)]. The entire run was progressive in pace, and I think near the end I was probably running sub M-pace, but I'm not sure. I tried do the hill bounds up hills and the running no arms down hills. All downhills I encountered that were not being utilized for drills I tried to hit moderately firm to get ready for all the downhill of Boston. (Drills occurred about every 4-5 minutes alternating between types.) 10.1 miles in 1:12:30 (7:11s) I suspect that if I took out the drills it would have been more like 10.1 in 1:11 ((7:02s). Finished with 1.15 cool down in 9:00 (7:50s). Overall a good run.

Asics Cumulus #1 Miles: 11.25

Comments

From Shirley on Fri, Dec 26, 2008 at 16:31:44

This workout looks interesting. I will have to try when I'm fully recovered. I have been trying to take it easy pace wise on the track. It's harder taking it easy than it was to train. UGGH! Thanks for the Boston spreadsheet. That will definitely come in handy. Can you believe how warm it is today? I need to head outside and toss the football around with my son before the rain comes.

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