| 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
|
|
| | 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 | 1.00 | 0.00 | 2.10 | 1.00 | 0.00 | 0.00 | 3.40 | 6.00 | 194.84 | 0.00 | 4.10 | 212.44 |
|
| Pro Grid Ride #2 Miles: 114.19 | Ascis DS Trainer #2 Miles: 37.50 | Asics Cumulus #4 Miles: 60.75 |
|
| | 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 | 5.60 | 0.00 | 0.00 | 5.60 |
| 1 mile warm up; 4 miles at sub 7:30; .6 mile cool down. |
| Pro Grid Ride #2 Miles: 5.60 |
| | 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 |
| Fighting a cold, just 6 miles stadium stairs at easy FB pace tonight. |
| Ascis DS Trainer #2 Miles: 6.00 |
| | 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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 0.00 | 1.50 | 15.00 |
|
Noon: 50 degrees and rainy. Today play was originally 11-12 miles with 4 1/2 mile pick-ups at about 6:00 pace. However, this damn cold I've been fighting has taken away some aerobic capacity. Altered the run to 6 1/4 mile pick-ups. 2 were net uphill, 1 net downhill, and 3 flat between 5:20 and 5:40 pace. 3 mile warm-up @ 8:00s first. Average pace for the 11 miles was 7:45.
10:30pm: 4 miles stadium stairs at about 7:45 pace. I was absolutely crushed at the end of this. 15 miles total today and a nasty nasty head cold going on.
|
| Ascis DS Trainer #2 Miles: 9.00 | Asics Cumulus #4 Miles: 6.00 |
| | 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 |
|
| | 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 | 10.20 | 0.00 | 0.00 | 10.20 |
| 11am: 6.2 miles progressive. Drank coffee and ate Kolachis too close to the run though. 7:55, 7:45, 7:40, 7:30, 7:15, 6:54 (.2 cool down)
9pm: 4 mile stadium stairs at work. The cold has moved out of my sinus's and into my chest, making things a bit more difficult and tiring. The goal for this week, as such, is to simply maintain mileage and not worry about pace.
|
| Pro Grid Ride #2 Miles: 10.20 |
| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| So apparently we're under a high pollen alert in St Louis. This means that my cold, which I originally thought was an allergy attack, was/is, in fact, an allergy attack. This is actually bad news. Colds don't usually last that long, whereas, for me, an allergy attack moves from a sinus infection to a chest infection that often can linger for up to 3 weeks. A mile into my run today I thought I would be lucky to make 3 miles. The order for the week is going to be lots of slow miles, a number of doubles, and frequent rests to let my lungs recover. Stopped for about a minute or so at miles 2, 4, 6, and 7.5 before the big hill at the end. Average pace today was 7:51s.
|
| Pro Grid Ride #2 Miles: 8.00 |
| | 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 | 1.00 | 7.75 | 0.00 | 0.00 | 8.75 |
| Good run today. First 3 miles were a bit rough while my lungs sorta cleared themselves out. Stopped for a rest there and the first 3 were easy around 8 min miles. After that though a nice continuous progressive 5 miles 7:45, 7:40, 7:23, 7:18, 6:45. .75 mile cool down. Lungs felt pretty good, so maybe this current allergy bout won't affect my chest as much as they usually do. |
| Asics Cumulus #4 Miles: 8.75 |
| | 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 | 2.00 | 0.00 | 5.50 | 0.00 | 0.00 | 7.50 |
| Great progressive run today. 35 degrees and overcast, but little wind. Did 3 2 mile pick-ups with 1-2 minutes rest between each one (7:30, 7:15; 6:56 [net downhill], 6:58 [net uphill]; and 6:37, 6:29) followed by a 1.5 mile cruise out, not really a warm-down, but felt very light and easy 7:15, 7:02 (1/2 mile). Seems like this chest infection is going away quite quickly, which is great news, they sometimes last up to 2 weeks. |
| Pro Grid Ride #2 Miles: 7.50 |
| | 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 |
| 7.5 miles stadium stairs at work tonight at 7:28 pace. |
| Ascis DS Trainer #2 Miles: 7.50 |
| | 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 | 10.03 | 0.00 | 0.00 | 10.03 |
| Cold cold cold, 20 degrees and a solid north wind. All things considered, a very good mostly progressive run. 7:46, 7:27, 7:30, 7:18, 7:15, 7:06, 6:55, 6:52, 7:03, 7:02
|
| Pro Grid Ride #2 Miles: 10.03 |
| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 miles stadium stairs at work tonight easy, sub 7:30s. |
| Asics Cumulus #4 Miles: 9.00 |
| | 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 | 8.75 | 0.00 | 0.00 | 8.75 |
| Didn't realize how shattered my legs were from the last 2 days. Easy paced 8.75 miler today with a number of brief rest stops. Most of the run was 8:00-ish. But got a good last couple in around 7:20s. |
| Asics Cumulus #4 Miles: 8.75 |
| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 | 6.50 | 0.00 | 2.10 | 10.60 |
|
12:30pm: 6.1 miles. 3 miles progressive: 7:54, 7:26, 7:02 then 1 mile recovery in 7:56 followed by .5 in 3:01 (6:02 pace), .5 mile recovery followed by .5 in 2:48 (5:36 pace but net downhill) followed by .6 recovery. Felt pretty good today, nothing like yesterday. I was hoping to get a single mile in near 6 flat pace, but I just didn't have it in me so I split it up. It will come.
9:45pm: 4.5 miles stadium stairs at a nice clip (sub 7:20s)
|
| Asics Cumulus #4 Miles: 6.10 | Pro Grid Ride #2 Miles: 4.50 |
| | 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 | 0.60 | 0.00 | 0.00 | 0.00 | 1.40 | 0.00 | 11.00 | 0.00 | 0.00 | 13.00 |
| 9:30am: 10 miles with Steve. Mostly a good quality easy run, pace started near 7:45 and slowly built down. Hit it for a couple miles (8 & 9). Mile 8 was right near 7 flat, then we opened up for .6 miles at 6:20 pace. Felt very good because it was controlled speed, with much still in the tank. Ave pace for the whole thing was about 7:25s. 11pm: The plan for tomorrow is 15 with Matt, so I'm doing a 3 mile dust-off just to stretch the legs at work on the stadium stairs.
|
| Pro Grid Ride #2 Miles: 13.00 |
| | 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 | 2.00 | 14.90 | 0.00 | 0.00 | 16.90 |
| Actually hit 16.9 today, about 1.9 more than planned. Was a great run though. Met Matt after 4.4 (7:44, 7:43, 7:29, 7:09, 6:28 [.41]). Then helped pace Matt through 9.5. He did awesome. His original goal for his marathon was 8:30s, but I think he's capable of faster. He ran 3.2 before meeting up with me. Our splits for the 9.5 were as follows (8:04, 8:14, 8:10 [some uphill during those last 2 miles], 8:02, 7:47, 7:32, 7:55 (included a solid uphill plus a touch of recovery), 7:46, 7:05 (nice bang out to finish 9), then forgot to turn on my garmin for the last .5 to my house, but mostly recovery). Then we did about 1.5ish recovery together before we went our separate ways (8:38, 8:32 -- nice to see you RECOVERING at your original MGP Matt, haha!). Blew the dust off for my last mile home in 6:43 and then 8:04 for my last .19. Real happy with this run. It was really only my 3rd long run of the training, with the first 2 only 11 miles and 12.25 miles, so very happy to bang out 17 today.
|
| Asics Cumulus #4 Miles: 16.90 |
| | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
| 5.25 miles stadium stairs at work @ sub 7:30 pace. I'm pretty shot from the 30 miles I ran Fri/Sat. But I will probably need to get in 7 days/week for a few weeks to allow for a touch less mileage each day as I continue to build up the miles to the 75 mpw plateau. |
| Asics Cumulus #4 Miles: 5.25 |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 7pm: 10 mile run on Grant's Trail with Brandon. Nice run, decent AB pace. Most miles between 7:40 and 7:30. |
| Pro Grid Ride #2 Miles: 10.00 |
| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| Quality run tonight. 2.5 miles stadium stairs at work. Then I had to do an ice make (15m). Then out to the track. 1 mile warm up in 7:15 followed by 4 x 1/4 mile (5:30-5:40 pace) with 1/4 mile recovery after each. Then 2 x 1 mile @ sub MGP (6:48 and 6:44) with 1/4 mile recovery after each, then 1 mile cruising @ 7:22. All recovery laps @ about 8:00 pace, which is still easily within the framework of the slow end of AB pace. Good run! Total miles: 9 |
| Pro Grid Ride #2 Miles: 9.00 |
| | 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 |
| Interesting run today. 60 degrees and perfect weather. A touch breezy. Was supposed to be just a very easy 'just miles' run. And for the most part, I think it was. Started out first mile at 7:59, then I could feel the pace jump (seemed to be running 7:30 pace for my 2nd mile so I stopped for about a minute, hoping to slow myself down at the 1.5 mile mark). Second mile ended up 7:36 and the 3rd ended up 7:31. Outside of not wanting to be that fast, it felt pretty good, but I stopped again to try to break myself away from the pace. No use, I finally just gave over to it, but kept what felt like a relatively light and comfortable pace. Legs felt a bit heavy at the end, but last night was a tough workout. Pace remained true in feel to mostly comfortable, with the exception of a couple tough hills. 7:59, 7:36, 7:31, 7:36, 7:29, 7:19, 7:18, 7:22 (.5) with .5 cool down @ 7:54. Ave pace for the 7.5 was 7:31
|
| Pro Grid Ride #2 Miles: 8.00 |
| | 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 | 7.11 | 0.00 | 0.00 | 7.11 |
|
1pm: Feeling quite tired and beat up today. Sleep is probably part of it. Difficult to get more than 5.5 hours of sleep at night, so I've been taking a couple hour nap each day. The plan for tomorrow was 15 and today it was 8. Just did an easy 4.11 around 7:40 pace. Might do 3-4 miles of stadium stairs at work tonight to keep the mileage up. We'll see how I feel tomorrow.
9:30pm: 3 miles stadium stairs at work easy (7:45s)
|
| Pro Grid Ride #2 Miles: 7.11 |
| | 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 | 15.00 | 0.00 | 0.00 | 15.00 |
| Rough run today. 38 degrees, sleet, quite windy. Wind in my face the entire first half. 5-7.3 was a long slow winding downhill, so miles 7.3-9.6 were a long slow winding uphill. Really was cashed out after 12 and did my best to just keep going after 12. But, miles 6-12 were a nice clip. Stopped at the half mark, then at the top of the hill, and at mile 12 for about 1 to 2 minutes.
7:49, 7:46, 7:38, 7:44, 7:44, 7:28, 7:05, 7:10, 7:27, 7:19, 7:14, 7:06, , 7:37, 7:31, 7:14 1:51:59 (7:28s)
|
| Ascis DS Trainer #2 Miles: 15.00 |
| | 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 |
| Started to do stairs at work tonight and within short time could feel that I was in need of recovery. Although I might have pressed on, the fabric on my first pair of shorts finally gave out and the elastic in the liner was rubbing my leg raw, so I gave it up. |
| Pro Grid Ride #2 Miles: 3.00 |
| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| Took yesterday off to allow more recovery. My body just seems to need it for some reason, probably not enough sleep. Did 4 sets of 3 groups of stadium stairs at work with about 1 min rest between each set tonight. Easy pace (7:35ish). Rough road equivalent of 9 miles. |
| Pro Grid Ride #2 Miles: 9.00 |
| | 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 | 8.75 | 0.00 | 0.50 | 9.25 |
| Absolutely viscious run today. Sunny, 65 degrees, beautiful, but wind out of hell (30mph, gusting over 40). First half of the run was fabulous, but didn't realize what sort of wind I was dealing with until I made the turn. Fighting it was crazy and I really just gave over to it. Amazing what that can take out of you. Walked the 2 .25 mile hills into the wind and had to stop and rest another time. Ave pace for the for the 8.75 was 7:33s. |
| Pro Grid Ride #2 Miles: 9.25 |
| | 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 | 1.00 | 0.00 | 2.10 | 1.00 | 0.00 | 0.00 | 3.40 | 6.00 | 194.84 | 0.00 | 4.10 | 212.44 |
|
| Pro Grid Ride #2 Miles: 114.19 | Ascis DS Trainer #2 Miles: 37.50 | Asics Cumulus #4 Miles: 60.75 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|