| 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 | 9.50 | 0.00 | 26.00 | 0.00 | 60.25 | 109.75 | 0.00 | 0.00 | 205.50 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off 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 | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
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18 miles in 2:17:00. The marathon is now about 2 months away and I would say this run was good to have under my belt. No real complete bonks like my last Long Run. Got the right amount of liquid and Gu this time.
1st 3 in 25 minutes, next 3 in 23 minutes, next 6 in 45:05, last 6 in 44:45. | | 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 | 3.00 | 0.00 | 0.00 | 3.00 |
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3 mile recovery run at 9 minute miles.
Back of the left knee and right hip-flexor are moderately sore 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 | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| 1 Hour "Zen-Run" today. Started out fairly easy and built up to what was probably close to M-pace. Didn't take a watch and didn't plan out my route. It was nearly 70 degrees and I just went where things took me. | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| An hour at the gym today. 30 minutes on the bike, 30 minutes on the weights. Man, I hate that place. | | 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 | 3.00 | 0.00 | 3.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 10 minute warm up. 3 miles in 19:13. 3 minute jogging rest interval. 3 miles in 21:17. 10 minute cool down. 30 degrees 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 minute warm up. 8 hill repeats up Summit (about a touch under 1/4 mile and a moderate grade hill). Repeats were finishing in 65 seconds with a jog back down so that each new repeat was going off on the 3 minute mark. 30 degrees and 5:30 pm. | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off 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 | 7.00 | 0.00 | 3.00 | 1.00 | 0.00 | 0.00 | 11.00 |
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10 mile run in 69 minutes today. Beautiful night for February with temps near 50. First 3 miles around 7:30s, last 7 sub 7:00s followed by a 1 mile cool down. | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Day off. | | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
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Very casual easy run today for 1:15. I don't know how many miles, maybe 8. 20 degrees with a wind chill of 10. | | 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 | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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Interval Run today 7 minutes hard, 1 minute jogging rest interval, 6 min hard 2 min j.r.i., 5/3, 4/4, 3/3, 2/2, 1 hard -- 5 minutes jogging rest interval followed by a 2 mile t-run in 13:00 and a 1 mile cool down.
Temperature was about 27 degrees with light snow in the air. | | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| 55 minute casual run in the dark. I love running at night. | | 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 | 7.00 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 8.50 |
| 1/2 mile warm up, 3.5 mile T-run (25 minutes), 1/2 mile jogging rest interval, 3.5 mile T-run (24 minutes), 1/2 mile cool down. (8.5 mile out and back to MQP Church -- 5pm 45 degrees). The pace on the way out felt a bit strenuous, but the pace on the way back felt good. | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took the Day off. | | 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 | 20.25 | 0.75 | 0.00 | 0.00 | 21.00 |
| A great run today! St Louis Marathon is 7 weeks away and this run definitely settled my nerves a bit towards my goal of qualifying for Boston. It was about 30 degrees and 2:45 pm over a slightly hilly terrain. Total run was 2 loops on a 10.125 mile loop. The first loop was 1:14:06 (7:19ish/mile) with a closing mile of 7:05. Between loops I took about 90 seconds to get some water and grab 2 Gu packs. The 2nd loop was 1:13:00 (7:13ish/mile) with an opening mile of 7:05 and closing mile of 6:45. Did a 3/4 mile jog/walk cool down. I hit Gu's at miles 6, 11, and 17. I'm totally geeked about this run. To date its my longest run ever. | | 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 | 1.00 | 0.00 | 0.00 | 1.00 |
| 20 minute walk this morning before my 12 hour shift at work. Got some striding stretches in during the walk just trying to work the lactic acid out from yesterday. I'm feeling pretty sore today, mostly in my hams, which has been a recurring issue on these long runs, but I think I just need to pump in the protein. Will do mostly all easy runs the next 3 days. | | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
| 40 minute, 5 mile run today. Ran up to the Running Center to look at a new pair of training shoes and racing shoes. Ran back. Yay. | | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| Ran to work today (2.5 miles) and then ran home by taking the long way (5 miles). Total time on the road was about 60 minutes. Ran with a 5-7 pound backpack on. I'm enjoying these easy runs after the long hard run on Saturday. I will continue through the week with nothing but easy pace runs building the distance up. Tomorrow I will try to squeeze in time for 10, but it may be tough to schedule. I may have to do another night run. | | 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 | 10.00 | 0.00 | 0.00 | 10.00 |
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20 degrees and windy today. 12:30pm. 10 Mile run out and back to the corner of Kirkwood and Adams. 1st 5 in 38:45 with the wind not too much of a factor. The trip back I seemed to be fighting the wind most of the way, however. 2nd 5 in 37:15. Total run in 1:16 (7:36s)
(Nike Vomero2-10) | | 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 | 10.00 | 0.00 | 0.00 | 10.00 |
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Ice storm hit St Louis today and is supposed to last through tomorrow afternoon. So I had to hit ye ole treadmill today. I really hate running there, but with the storm I didn't know how long it would be until I could get outside for a run, so I figured better to do it today.
Ran 10 miles: 9.6 at about 7:42s -- Total time spent running was 73:15 split into 3 segments. 1st 4 miles in 30:53, 2nd 4 miles in 30:12, and 1.6 in 12:11. Rest intervals were 2:00, 3:30 for water and setting the TR back to speed again (30 minute limit on all cardio equipment -- bah!). The 9.6 was done at a 1% grade to simulate outdoor running. I finished with 5:00 at 4.5 mph walk up a 4.5% grade (.4 miles).
(Nike Vomero2-20) | | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| Out and back from home to the corner of Lockwood and Rock Hill. 12:00pm, 25 degrees, streets slush covered and sidewalks unrunable. 8:00s on the way out, 7:30s on the way back for a total run time of 46:30 over 6 miles. Sasha suggests running 6 days a week. I'm skeptical. I have a tendency to work so hard on the days I do run that I feel my body needs the extra days off to recover. I'm not sure exactly what this means. Am I going to hard on the hard days, or am I capable of recovering during a 6-8 miler slower than LSD pace.. I normally would have taken today off. Perhaps I can stick to the 4 days a week of quality work plan and bump these other 2 days a week down to 8:15s+. | | Comments(4) |
| | 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 | 12.50 | 5.00 | 0.00 | 0.00 | 17.50 |
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1:45pm, 38 degrees. Great day. Sun shining and melting the slush off the streets. Ran with Matt today for the first time. We raced the Glendale Firehouse Run back in October and finished 5 and 6 overall about 15 minutes apart. I called him earlier this week to see if he was training. He's running a marathon in KC a week before I run St. Louis.
We met up after about 1.5 miles and ran 15 together. Total run today was 17.5 in 2:13:31.
1st 5 miles in 40:25 (8:05s), next 3.75 miles in 28:01 (7:30s) [this was an 8.75 out and 8.75 back -- 1:08:26 at the half way mark], next 3.75 in 27:26 (close to 7:20s) [both sections of the 3.75 had considerable hills], finishing 5 in 37:38 (close to 7:30s).
A great run. I had no intention of running that far today, I'm glad I hooked up with Matt.
(Nike Vomero2-37.5) | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off 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 | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
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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(4) |
| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
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Mmmm. A beautiful warm slushy rain/sleet/snow was steadily falling with a nice breeze at 5am this morning (34 degrees). A nice even 60 minute run. I haven't done a morning run in quite a while. Great way to start the day, but usually I don't go to bed early enough to do these. I may have to start. Might be a good way to squeeze a second run in a few days too.
(Nike Vomero2 - 55.5) | | 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 | 4.00 | 0.00 | 3.50 | 4.00 | 0.00 | 0.00 | 11.50 |
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11.5 total miles in 1:25:20. 1st 6 miles in 43:41 (7:17s -- First 2 miles around 7:45, so the last 4 were close to 7:00.) I dropped my speed back down to 8:00ish for a half mile or so before slowly building the speed back up again for the 2nd 5 miles which were done in 36:30 (7:20/mile so probably again close to 7:00s for about 3 miles.) Last half mile cool down in 5:10. Total run time was 1:25:20 at 12:45pm. Temp was about 33 degrees and sunny, but somewhat breezy. Terrain was moderately hilly.
I'm not sure what to make of this run. I thought I was going slower than I was, but I was quite shot when it was all said and done. Unfortunately I had only planned on running about 10, but I missed a turn and it ended up being 1.5 miles more. Run was Summit, to Big Bend, to Baker, left on Rock Hill and immediate right to run along the tracks down to Lockwood, quick left before MQP until Oakland, Oakland to the top of the hill where I took a right and followed that road until I hit the Kirkwood Farmers Market. Right at the market until I hit Manchester, Manchester to left at Midas just before Brentwood. Followed the road around to Brentwood, to left on Marshall and back to Summit.
(Nike Vomero2 - 67) | | 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 | 0.50 | 0.00 | 1.00 | 0.00 | 0.00 | 11.00 | 0.00 | 0.00 | 12.50 |
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AM - MQP out and back minus the Pacific loop. 25 minutes out (8:20s) and 23 minutes back (7:40s). 6 total miles. 22 degrees (I'm blasted sick of this cold weather -- supposed to be 59 on Sunday!) at 9am.
Nice easy run. Mostly recovery from yesterday's run which was actually pretty tough. I'm trying to work things out so that I can volunteer to help the Webster Groves High School distance coach on Thursdays. Just got to get a few babysitting details ironed out. If it works out I'll join the team today for a jog over to the track, so I may get another 4 or 5 in later.
PM - Went to the track to work out with the high school team. Warm up, then a steady 8 minute run. Another mile cool down, then a 4 mile run afterwards.
(Nike Vomero2 - 79.5) | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking the day off today. I'm feeling a bit tired from the last 2 weeks and I'm due for a 3 hour run tomorrow. So its time to pack on the carbs and rest up 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 | 9.50 | 0.00 | 26.00 | 0.00 | 60.25 | 109.75 | 0.00 | 0.00 | 205.50 |
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