| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 3.00 | 158.05 | 0.00 | 0.00 | 162.05 |
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| Pro Grid Ride #2 Miles: 69.00 | Asics Cumulus #4 Miles: 47.60 | Ascis DS Trainer #2 Miles: 45.45 |
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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 | 8.25 | 0.00 | 0.00 | 8.25 |
| 11 sets of stadium stairs (8.25 miles road equivalent) in 59:50 (7:15s) at work. |
| Pro Grid Ride #2 Miles: 8.25 |
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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 | 1.00 | 8.30 | 0.00 | 0.00 | 9.30 |
| 8 miles in 58:30 (7:19s) progressive (finishing mile in 6:47). Followed by 1.3 miles cool down. |
| Asics Cumulus #4 Miles: 9.30 |
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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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 65 degrees! 7.5 miles at a consistent 7:30 AB pace. |
| Ascis DS Trainer #2 Miles: 7.50 |
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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 | 6.30 | 0.00 | 0.00 | 6.30 |
| 70 degrees today! 6.3 FB miles @ 7:45s. |
| Pro Grid Ride #2 Miles: 6.30 |
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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 | 9.05 | 0.00 | 0.00 | 9.05 |
| 50 degrees and sunny. 8.12 miles AB pace in 60 minutes (7:23s) followed by about 1 mile cool down. |
| Ascis DS Trainer #2 Miles: 9.05 |
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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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 20 degrees, steady moderate snow, blustery (fought wind the 1st half) and a couple inches of snow on the ground. First "winter" run of the seaon, in fact, first time since last winter that I didn't wear shorts. Not bad given its Jan. 12th. 9 miles in 1:08:28 (7:37s) |
| Asics Cumulus #4 Miles: 9.00 |
| | 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 | 0.00 | 8.25 | 0.00 | 0.00 | 8.25 |
| 11 sets of stadium stairs at work tonight. Rough road equivalent 8.25 miles @ 7:30 pace. |
| Pro Grid Ride #2 Miles: 8.25 |
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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 | 8.85 | 0.00 | 0.00 | 8.85 |
| 7:30pm, 60 degrees, humid. 8.75 miles AB (about 7:35s). |
| Pro Grid Ride #2 Miles: 8.85 |
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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 | 8.50 | 0.00 | 0.00 | 8.50 |
| 8.5 miles stadium stairs AB pace at work tonight. |
| Ascis DS Trainer #2 Miles: 8.50 |
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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 | 9.75 | 0.00 | 0.00 | 9.75 |
| 9.75 miles today @ relatively easy AB pace. Started around 7:50s and built down to 7:25s. Total time 1:14:26 (7:38s). |
| Asics Cumulus #4 Miles: 9.75 |
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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 | 1.00 | 0.00 | 11.20 | 0.00 | 0.00 | 12.20 |
| 1pm: 7.75 miles AB pace progressive with finishing mile @ 6:40. 11pm: 4.5 miles stadium stairs at work FB pace.
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| Ascis DS Trainer #2 Miles: 4.50 | Pro Grid Ride #2 Miles: 7.70 |
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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 | 1.00 | 6.30 | 0.00 | 0.00 | 7.30 |
| 29 degrees, seemed a bit humid, no wind. Conditions seemed ok to run in shorts today. I stopped to talk to a friend at mile 7 and my knee locked up and tightened up. I probably I jogged another 1/4 mile or so off to test it, and it seemed ok, but I just didn't want to chance it, so my friend drove me home. I made a jump up in mileage this week, so I thought should just call it a day. As of a couple hours later, everything seems good. Sorta too bad though, I had a nice clip starting to develop with 3 miles to go. 7:44, 7:34, 7:18, 7:15 (stopped here and forced myself rest to bring down the heart rate and breathing as I was going much faster than I wanted to at this point in the run -- was just intending on doing an easy AB run -- but even the stop didn't alter much) 7:25, 7:15, 7:00, 6:44 (.3 miles). Did a little jogging after I spoke with my friend (for the record I didn't feel tight prior to stopping), but didn't record it.
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| Asics Cumulus #4 Miles: 7.30 |
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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 | 9.90 | 0.00 | 0.00 | 9.90 |
| 9.9 AB miles. Tough run, first half steady climb uphill, when it was flat, i was fighting a 30mph wind. 2nd half was reaping the benefits of the pain of the first half. Good run overall.
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| Pro Grid Ride #2 Miles: 9.90 |
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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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs at work. First 6 miles @ 7:15 pace. Overall pace was 7:19. |
| Ascis DS Trainer #2 Miles: 7.50 |
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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 | 6.75 | 0.00 | 0.00 | 6.75 |
| 9 sets stadium stairs at work @ 7:25ish pace. |
| Pro Grid Ride #2 Miles: 6.75 |
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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 | 12.25 | 0.00 | 0.00 | 12.25 |
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12.25 with my neighbor (1 block down) Steve today. First time I've ran with him. He's an ultra. We've been trying to get together for a Friday run for a while. It was a great run, we're a good fit for each other, similar distances and times. This was a tougher run for me aerobically than it was for him, but the pace, being faster than he's used to was probably tougher on his legs than it was for me. I've got the strength and speed, but still working on that AB. Our splits were what I would consider somewhat up and down, but within 10 seconds of both sides of 7:30s. Our finish time, including a short .25 mile cool down was right at an average of exactly 7:30s. I had planned on running an easy 4.5 miles of stairs at work, but I was pretty crushed when it came down to it. I may or may not get out for a short run tomorrow, but if I don't, I'll probably do 2 mid-distance runs for a double on Sunday.
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| Asics Cumulus #4 Miles: 12.25 |
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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 | 1.00 | 7.50 | 0.00 | 0.00 | 8.50 |
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1st official day of marathon training for the Bayshore Marathon on Memorial Day Weekend in Traverse City, Michigan. Strange run today. Beautiful and 61 degrees. However, I felt quite fuzzy and sluggish the first half. Stopped at 1 and 2.67 miles for a breather and just took it easy, 7:45s for the first 4 miles. Then hit 3 miles around 7:10 followed by 1 at 6:45, then .5 mile cool down.
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| Pro Grid Ride #2 Miles: 8.50 |
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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 | 12.90 | 0.00 | 0.00 | 12.90 |
| 1pm: 8.4 AB miles 10:30pm 4.5 FB miles running stadium stairs at work.
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| Ascis DS Trainer #2 Miles: 8.40 | Pro Grid Ride #2 Miles: 4.50 |
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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 | 1.00 | 3.00 | 158.05 | 0.00 | 0.00 | 162.05 |
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| Pro Grid Ride #2 Miles: 69.00 | Asics Cumulus #4 Miles: 47.60 | Ascis DS Trainer #2 Miles: 45.45 |
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