| 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: |
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| | 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 | 0.60 | 2.50 | 0.00 | 0.00 | 5.80 | 0.00 | 43.15 | 140.45 | 1.00 | 3.20 | 196.70 |
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| Asics Cumulus #1 Miles: 109.25 | Nike Pegasus Miles: 87.45 |
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| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No time for a run today. | | Add Comment |
| | 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 | 0.00 | 14.65 | 0.00 | 0.00 | 14.65 |
| 50 degrees at noon. Did a 14.65 mile run. Was defnitely shot at the end, but tried to keep it base pace and not slip too much into M-pace. 1:43:40 (7:05s). |
| Asics Cumulus #1 Miles: 14.65 |
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| | 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 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 mile recovery run today. | |
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| | 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 | 0.00 | 8.25 | 0.00 | 0.00 | 8.25 |
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35 degrees at 12:15pm. Slight breeze. 8.25 out and back to MQP in 59:13 (7:11s).
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| | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 | 2.75 | 0.00 | 2.45 | 10.00 |
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4:30 pm and 30 degrees. No wind. Did a 2.75 mile warm-up in 20:48 (7:34s). Then did 10 x .2 mile hill repeats with .2 mile jogging recovery between so that each repeat went off on the 3 minute mark. Nearly every repeat was around 1:03-1:05 and generally I had about 15-20 seconds of total rest at the bottom again. Then 2.8 miles in 19:08 (6:50s) and finished with .45 mile cool down. Total running time was about 1:09:40 for 10 miles when I take out the 20 seconds total rest at the bottom of the hill (6:58s) |
| Nike Pegasus Miles: 10.00 |
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| | 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 | 0.00 | 10.25 | 0.00 | 0.00 | 10.25 |
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1:30pm, 32 degrees, a little moisture in the air, but no wind. 10.25 mile loop in 1:14:14 (7:15s). Good solid steady run today at a comfortable pace. |
| Nike Pegasus Miles: 10.25 |
| | Comments(2) |
| | 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 | 8.00 | 8.20 | 0.50 | 0.00 | 16.70 |
| 1pm, 30 degrees, light snow, and some wind. Did a 8.1 mile out and back to the corner of Trial Crest Drive and North Ballas through what I think is the Shaw Valley Nature Reserve. Its not really a nature reserve in the typical sense, but it is a nice 2 mile winding downhill through a lot of trees and a creek that runs the side of the road on the way out, and of course up on the way back. The total run time for 16.2 was 1:56:32 (7:12s). I tried to keep it easy and in the fat burning/aroebic zone. The first 8.2 was in 1:00:22 (7:22s) and the 8 on the way back was in 56:10 (7:01s -- finishing mile in 6:45 and focusing on keeping paced and not speeding up through the finish). Wrapped it up with a .5 mile cool down. |
| Asics Cumulus #1 Miles: 16.70 |
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| | 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 | 0.00 | 7.90 | 0.00 | 0.00 | 7.90 |
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A little bit colder this morning. 8:30am, 23 degress and hardly any wind. Did a 7.9 mile recovery run in 59:47 (7:34s). These day-after-long-run runs are becoming killers. But very beneficial for building and improving. So I'll keep at them. | |
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| | 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 | 2.80 | 0.00 | 2.80 | 3.90 | 0.00 | 0.00 | 9.50 |
| 8:30pm, 45 degrees, virtually no wind. 3.15 miles at base pace in 24:36 (7:48s). Followed by 2.8 in 18:44 (6:41s) and another 2.8 in 19:13 (6:52s). And then a .75 mile cool down. This was basically a short trot off my street out onto a 2.8 mile loop that I hit 3 times. | |
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| | 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 | 8.00 | 5.40 | 0.00 | 0.00 | 13.40 |
| Ugh! These last 2 weeks have been some of the most undisciplined weeks in the last 2 years. And it shows in my run today. Last week I was plain lazy, taking 3 straight days off. This week the cold kicked in and the back of my knee stiffened up and I thought it best to lay off the pavement until the weather broke. So today was 45 degrees and finally above 10-15. I had planned to do a 14.2 miler averaging m-race-pace. The run was a downhill fartlek of sorts. I hit all the downhills harder than race pace, and tried to maintain just above race pace on the recoveries. Most of the downills were about 100 yards, but there was a 2 or 3 slight downhills over 1/2 mile. At any rate, my first 3.1 miles was in 21:49 (7:02s) . The next 4 was in 27:40 (6:55s) . The next 4 in 27:32 (6:53s). At this point I realized I was 11 miles in and above race pace ... and totally shot. I decided it best to back off the end of the run by about a mile and use the last 2.3 [16:32 (7:10s)] as a cool down. I'm going to need to go back to a few weeks of focused base building again to catch back on what I've lost in the last few weeks. Total run was 13.4 in 1:33:33 (6:59s). |
| Asics Cumulus #1 Miles: 13.40 |
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| | 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 | 0.00 | 10.25 | 0.00 | 0.00 | 10.25 |
| 11:30am and 35 degrees, calm. 10.25 mile base run today in 1:13:53 (7:12s). Good run somewhat tired legs from yesterday. This was a positive workout coming off yesterdays slight letdown. I need to get back to more regular runs in this zone for a good 2-3 weeks to build back up to where I can sustain race pace nearing 15 miles. The goal at this point is to be able to do a 20 miler by February 7th with 16 of it at race pace. |
| Nike Pegasus Miles: 10.25 |
| | Comments(3) |
| | 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 | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 2:45pm, 33 degrees, and light breeze. First 3.15 in 23:40 (7:31s) followed by 3.0 in 20:42 (6:54s). Lat 1.85 in 13:07 (7:05s). Total run of 8.0 in 57:30 (7:11s). | |
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| | 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 | 5.45 | 5.00 | 0.00 | 0.00 | 10.45 |
| 5:30pm, 45 degrees and calm. 2.5 in 17:43 (7:05s) followed by 5.45 in 37:43 (6:55s) followed by 2.5 in 18:30 (7:24s). Total run 10.45 in 1:13:56 (7:04s). |
| Asics Cumulus #1 Miles: 10.45 |
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| | 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 | 3.00 | 4.65 | 0.00 | 0.00 | 7.65 |
| 4:40pm and 55 degrees, calm. Got to run in shorts and a lightweight long sleeve shirt today -- sweet! Did a 1.3 mile loop to the video store and back to drop off some DVDs, then did 2 loops around the neighborhood for a total of 6.35 addtional miles. Total run time was 54:08 (7:05s). This was probably a progressive run that started in the 7:15ish range and ended with about 3 miles or so close to M-pace. |
| Asics Cumulus #1 Miles: 7.65 |
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| | 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 | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Did 45 minutes of Stadium Stairs at work tonight. 8 sets in the 5:05-5:20 range, mostly progressive. Based on perceived effort and time I'm giving this a rough road equivalent of 7:15 miles, or 6.2 miles. | |
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| | 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 | 7.60 | 11.20 | 0.00 | 0.00 | 18.80 |
| Tough but promising long run today. 2pm and 25 degrees. By the end my chip and bottom lip were totally frozen. My thoughts today were to just get the miles in. Not that I was down going into the run, but I had a decent strength builder last night and I just wanted to get some aerobic base miles in today. So I just tried to settle into a pace that felt comfortable and controlled. Most of the run held this, but the last 7.6 miles were very promising, run at race pace, but I didn't think I was picking up the pace. Certainly I was aware of it the last few miles, but prior to that I just felt that I was holding things were I wanted. Finishing mile was a 6:42. I believe that it was missing my turn at mile 9ish that caused me to jump the pace up. I missed my turn and realized it about 3/4 of a mile down the road. Had to stop and ask for directions. Was running a new route and there was no street sign for Old Sappington Road where it meets New Sappington Road. So this tacked on an additonal 1.5 onto my 18 mile run. I made some slight modifications at the close to tighten it back to the original distance. At any rate.... First 6.5 miles in 48:10 (7:25s -- good easy start). Next 4.2 in 30:50 (7:20s -- little pick up, but nothing major, still getting some quality aerobic base miles in). Last 7.6 in 52:23 (6:53s -- Woah! I knew I had picked it up a bit to make up for the extra 1.5 miles I had accidentally tacked on. I took a Gu before this segment, which may have added to this increased pace. This was my first Gu aided run of this training cycle. I'm trying to train my body without it so that I get an extra benefit when I do take it ... looks like perhaps it may have worked on this day. Finishing mile in 6:42). Topped it off with a .5 mile cool down in 3:52 (7:44s). Total run time for 18.8 was 2:15:15 (7:12s) ... if we take the cool down out it was 18.3 in 2:11:23 (7:11s). Good stuff today. Very pleased with this run. When I was done I felt I had quite a bit in the tank still. Good feeling to have on such a cold day. |
| Asics Cumulus #1 Miles: 18.80 |
| | Comments(1) |
| | 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 | 1.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 15 degrees today. Did an easy 6 mile run on the TM @ 7:45 pace with 7x60 secs @ 6:40 pace pick ups thrown in (ave. ppm 7:30s). | |
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| | 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 | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 0.00 | 0.00 | 9.10 |
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20 degrees at 5pm, sleet changing to snow with roads getting slushy near the end. Aerobic base run + speed today. 8.6 miles @ about 7:30 pace with 10 x 100 meterish build-ups to slightly faster than mile pace spread in. 8.6 in 1:02:30 (7:16s) and .5 mile cool down in 4:10 (8:20s). |
| Asics Cumulus #1 Miles: 9.10 |
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| | 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 | 0.50 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 3.85 | 0.00 | 0.75 | 7.10 |
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Snow storm hit (within reason, just about 4 inches of snow, but a good amount of freezing rain). Decided to take the day off, mostly because I'm feeling run down. Slept almost 11 hours last night and was tired a good deal of the day. My middle child has had stomach flu since Saturday night, and I need to make sure I'm on my guard against it. I've also run 9 of the last 10 days, and having gone only 9 of the previous 17 before that. That's a touch of a big jump. All these things coming together leads me to believe that this is a good day for rest.
Given snow conditions and the possibility of no workout opportunity tomorrow (got over 9 inches of snow from last night through tonight) I decided to hit a TM workout before work tonight. Did a 7.1 mile run that included a 2 mile bout @ 6:15 followed by a .25 @ 10:00s. Also threw in 2 .25 mile stretches @ 5:45 with another .25 @ 10:00s following each one. The rest was @ 7:45s (3.85 miles). | |
| | Comments(1) |
| | 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 | 2.50 | 5.25 | 0.50 | 0.00 | 8.25 |
| Another TM run tonight. Did 8.25 at Base Pace with 2x1.25 mile M-pace segments in the middle. |
| Asics Cumulus #1 Miles: 8.25 |
| | Comments(1) |
| | 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 | 0.00 | 10.25 | 0.00 | 0.00 | 10.25 |
| Another torturous TM run tonight. Did I mention that I hate that thing? 10.25 miles in 1:16:00 (7:25s). Nearly most of this run was at 7:18 pace with a touch of warm up and cool down at slower pace. Probably 9.5 of it was at 7:18. Planned to do 12, but just didn't have the mental endurance for it. |
| Asics Cumulus #1 Miles: 10.25 |
| | Add Comment |
| | 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 | 0.60 | 2.50 | 0.00 | 0.00 | 5.80 | 0.00 | 43.15 | 140.45 | 1.00 | 3.20 | 196.70 |
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| Asics Cumulus #1 Miles: 109.25 | Nike Pegasus Miles: 87.45 |
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