| 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.20 | 1.00 | 1.00 | 1.00 | 11.00 | 168.78 | 0.00 | 0.00 | 183.48 |
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| Ascis DS Trainer #2 Miles: 54.75 | Asics Cumulus #4 Miles: 50.86 | Pro Grid Ride #2 Miles: 77.72 |
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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 |
| Nice and easy first 3 miles stadium stairs at work, then 6 miles of them around 7:25 pace (but still feeling very easy). |
| Ascis DS Trainer #2 Miles: 9.00 |
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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 | 9.00 | 0.00 | 0.00 | 9.00 |
| Serious struggle this week to find time/motivation to put in the miles, taking them where I can get them. 9 miles stadium stairs at work @ ave pace of 7:18. |
| Asics Cumulus #4 Miles: 9.00 |
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs around 7:30 pace at work. |
| Ascis DS Trainer #2 Miles: 6.00 |
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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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs at work |
| Pro Grid Ride #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 | 0.00 | 0.00 | 0.00 | 0.00 |
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1pm, 72 degrees, very windy. 5.08 out and back with the first half into the wind. First split was a little on the sketchy side as it came up at .96 where it always hits 1 mile. Total distance out read 5.03, but on the way back it was 5.08. So, it seems the accurate distance is probably 10.16 total. Stopped a few times for a minute or so (2, 5, 8). Total run time was 1:13:50 (7:16s). 7:52 (1.04?), 7:21, 7:20, 7:27, 7:10, 7:19, 7:18, 6:57, 7:11, 7:09
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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 | 15.41 | 0.00 | 0.00 | 15.41 |
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1pm, 72 degrees, very windy. 5.08 out and back with the first half
into the wind. First split was a little on the sketchy side as it came
up at .96 where it always hits 1 mile. Total distance out read 5.03, but
on the way back it was 5.08. So, it seems the accurate distance is
probably 10.16 total. Stopped a few times for a minute or so (2, 5, 8).
Total run time was 1:13:50 (7:16s). 7:52 (1.04?), 7:21, 7:20, 7:27, 7:10, 7:19, 7:18, 6:57, 7:11, 7:09
8:30pm: 5.25 miles @ 7:35 pace of stadium stairs.
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| Asics Cumulus #4 Miles: 10.16 | Pro Grid Ride #2 Miles: 5.25 |
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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 | 6.00 | 12.00 | 0.00 | 0.00 | 18.00 |
| 18 miler today. Really trashed at the 11.5 mark and basically just dogged it home from there. Thought I was running into the wind from 4.5 - 9. Turned around to discover that I had been running with the wind! Gotta hate that! Quality miles though for 5-11.5 Splits: 7:32, 7:32, 7:39, 7:31, 7:17, 7:13, 7:04, 6:43, 6:45, 6:59, 6:56, 7:20, 7:47, 7:39, 7:23, 7:54, 8:37 (walked up and down the stairs on the overpass going over the highway, adding about 45 seconds), 7:22. Stopped for water at the 16 mile mark, crushed!
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| Ascis DS Trainer #2 Miles: 18.00 |
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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 | 1.00 | 0.00 | 1.00 | 8.02 | 0.00 | 0.00 | 10.02 |
| Fickle thing, running. Yesterday I was pretty well emptied at the 14 mile mark and didn't think i'd be able to get home without having to try to find a ride somehow. But slugged it out and barely scraped 18 together. Now, in my previous marathon trainings, I would have never been able to run 10 miles the next day. Very enjoyable progressive run through 9 miles (6:15 finishing mile across the flat!) with a cool down mile to follow. For some reason my Garmin erased today's workout when I plugged it in, not sure how/why, so this is mostly from memory. 8:10, 7:55, 7:50, 7:47, 7:43, 7:31, 7:17, 6:57 (long slow downhill), 6:15 (flat), 8:01 (big arse uphill)
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| Pro Grid Ride #2 Miles: 10.02 |
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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 | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 5 miles with Steve nice and easy (7:50s), then 3 miles 8:00, 7:00, 6:30. |
| Pro Grid Ride #2 Miles: 8.00 |
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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 | 12.50 | 0.00 | 0.00 | 12.50 |
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Noon: 5 FB (or Just Miles, Miles).
9:30pm: 7.5 miles stadium stairs easy.
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| Ascis DS Trainer #2 Miles: 7.50 | Asics Cumulus #4 Miles: 5.00 |
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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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 0.00 | 0.00 | 6.00 |
| Dumb dumb dumb. 5.5 miles stadium stairs and about 800 meters worth of full out sprints. Won't even go into the details of the what and the why. But I'm entering this report 3 days later and my muscles are still quite sore. |
| Ascis DS Trainer #2 Miles: 6.00 |
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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 | 8.75 | 0.00 | 0.00 | 8.75 |
| 8.75 very easy FB miles around 8:00s |
| Pro Grid Ride #2 Miles: 8.75 |
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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 | 1.00 | 7.35 | 0.00 | 0.00 | 9.35 |
| 8pm, nice night for a run, 72 degrees and little wind. 9.35 miles tonight, double progressive with 1 mile recovery-ish in between. 8:09, 7:47, 7:22, 7:10, 8:20, 7:42, 7:12, 6:50, 6:35, 8:37 (.35)
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| Asics Cumulus #4 Miles: 9.35 |
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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 | 1.00 | 0.00 | 0.00 | 1.00 | 7.50 | 0.00 | 0.00 | 9.50 |
| 2pm and light rain, 60 degrees: 9.5 miles progressive (sorta)
8:04, 7:45, 7:42, 7:43, 7:44, 7:35, 7:13, 6:51, 6:18, .5 mile cool down
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| Asics Cumulus #4 Miles: 9.35 |
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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 | 12.00 | 0.00 | 0.00 | 12.00 |
| 2pm: 7.5 miles AB 9:30pm 4.5 miles Stadium Stairs at work AB pace
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| Pro Grid Ride #2 Miles: 12.00 |
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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 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 | 0.00 | 0.00 | 19.20 |
| Crazy Race Not Race Day: After maybe 2 hours of sleep, got up at 4am. Today was a 1/2M race point to point, so we met at 5:15am to drop cars off at the finish and then 3 of us road to the start. Ran 5 miles warm up progressive ranging from 9/mile down to 8:15/mile. Then we did 1 .2 mile pick up downhill @ 6:00/mile pace about 3 or 4 minutes before the start. Race temps were good around 60 degrees and probably didn't get much higher by the finish, but rather humid. Paced with Matt through his race (he did great all things considered). I have the splits but it just not worth digging out. We probably ran our first 6 around 7:30 pace and I was feeling terrible, bloated and nauteous. A couple times I almost felt like telling Matt to just go. Nevertheless, we pressed on. Decided to back off a touch for 2 miles (7:45s) and then picked it up for a couple 7:25s. Somewhere during mile 10 Matt's calf sorta blew out on him and we walked about .25 miles. He was ready to pack it in and just cruise it out. He said something about no PR today, at which point I quickly informed him with just over 2 miles to go he had 20 minutes left to hit his PR. We made our last 2 miles around 8s and he ended up with a PR by about 3 or 4 minutes. The plan was to finish off 20 on the cool down, but we just were completely shot, the course was incredibly hilly. So we knocked off another .75 or so (the race actually ended up around 13.2) and called it a day. To some extent I'm a bit concerned that running over a full minute per mile off my usual 1/2M pace left me wiped out, but I think the hills, humidity, and horrific sleep may have played a roll. Not sure, at any rate, the 19 miler is behind me.
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| Pro Grid Ride #2 Miles: 19.20 |
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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 | 7.00 | 0.00 | 0.00 | 7.00 |
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| Pro Grid Ride #2 Miles: 7.00 |
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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 | 8.00 | 0.00 | 0.00 | 8.00 |
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| Asics Cumulus #4 Miles: 8.00 |
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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 | 8.25 | 0.00 | 0.00 | 8.25 |
| 8.25 miles stadium stairs @ work @ 7:28 pace |
| Ascis DS Trainer #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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.20 | 1.00 | 1.00 | 1.00 | 11.00 | 168.78 | 0.00 | 0.00 | 183.48 |
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| Ascis DS Trainer #2 Miles: 54.75 | Asics Cumulus #4 Miles: 50.86 | Pro Grid Ride #2 Miles: 77.72 |
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