| 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 | 0.00 | 54.10 | 87.60 | 0.00 | 0.00 | 141.70 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off again today. Will maybe test out the ankle tomorrow. | | 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 | 4.00 | 0.00 | 0.00 | 4.00 |
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Easy 4 mile test run today. No ankle problems. Knees felt a touch stiff from 4 days off. Heart rate around 120 at the completion of the run.
(Nike Vomero2 - 294.1) | | 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 | 6.10 | 0.00 | 0.00 | 6.10 |
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45 minute run today around what I hope to be race pace for my first 3-4 miles on Sunday. Haven't decided if I'm going to run at all Friday or Saturday yet. If I do it will be only a couple miles just to keep the mental sanity.
(Nike Vomero2 - 300.2) | | 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 |
| Went down to the expo to pick up my race packet and look around today. Everything seems to be a go. I'm getting well hydrated and should be rested up and chomping at the bit come gun time. | | 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 |
| Well. Got a good 7.5 hours sleep last night so I should be good in that department. My nerves on the other hand are another story. My stomach has been doing backflips off and on for over 24 hours. 12 hours to go to gun time. I'm well hydrated and well carbed. I'm nervous as can be and don't know how well I'll sleep tonight. There should be about 13,000 + runners at the go, but only about 3000 of them will continue after the turnaround for the 1/2ers at mile 9. Weather looks to be perfect with about 45 degrees at race time and a finishing temp around 55. | | Comments(2) |
| | Race: |
Go! St. Louis Marathon (26.2 Miles) 03:11:31, Place overall: 59, Place in age division: 11 | | 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 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
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Well, this is an unofficial race report. I'll have to wait for the official results to come in, but here is what I had according to my watch.
Beatiful day with race temps approaching 50 degrees at the start. The sun had just come up a few minutes before the race started and it with the downtown buildings there was virtually no wind. By the end of the race the temps and the wind had kicked up. I think by the race finish it was into the 60s and quite windy. Well, on to the splits and time.
I had myself unofficially at 3:11:31 which is good enough for BQ and an average pace of 7:19s. Considering the terrible taper week I had with the injury last weekend I'm pleased with this time. Everything was going great until I got into mile 21. The course began to undulate considerably more than I realized with probably 4 or 5 1/4 mile uphill gut checks into the wind. My pace took a nose dive here. To be honest I knew at this piont as long as I could keep the legs moving I was good to go for BQ so I didn't feel as pressed to keep my pace steady and just ran on what I felt was necessary to maintain without a major bonk.
Splits were as follows:
1- 7:34
2- 7:02 (ever so slight downhill grade, but I may have gotten caught up in the 1/2ers pace pick up -- 10,000 1/2ers and only 3,000 full marathoners all starting together)
3- 7:20 (back to where I want to be now)
4- 7:14
5- 7:12 (Gu at 5.5)
6- 7:08
7- 7:11
8- 7:10
9&10- 14:07 (7:03s, missed a mile mark)
11- 7:25 (bit of an uphill section here and I've just entered Forest Park - Gu at 11)
12- 7:13 (passed Nancy here, I'm shocked at her pace, didn't know she had this kind of pace in her, she's running 5th)
13- 7:07
(13.1 Chiptime: 1:34:36)
14- 7:25 (leaving Forest Park now, part of this mile was the beginning of about a 2.5 mile steady uphill climb)
15- 7:16
16- 7:12 (Very pleased with the climb to the top and my splits are very consistant, at this point in the race. I've got about a mile to go before I begin the climb back down into Forest Park - Gu somewhere in this mile I think)
17- 7:12
18- 7:13 (solid 1/4 mile hill in this mile)
19- 7:14 (into the rolling downhill section, legs getting heavy and muscles sore, downhill is working my quads over)
20- 7:15 (coming off the downhill and back into Forest Park, I'm starting to have to play little games with myself like 1 mile to your last Gu)
21- 7:18 (hit a Gu and now I'm telling myself 2 miles until I see my friend/coach Tracey)
22- 7:32 (leaving Forest Park again, weight of my legs is beginning to take its toll and the first of the rolling hills of the last 10k is in front of me, I can tell I'm falling off the pace)
23- 7:41 (Crap! Did not realize how many rolling hills there were in this last section of the course - Tracey was not at the mile mark, I'm starting to say things like, just keep moving, get home and you don't ever have to do one of these things again)
24- 7:40 (The wind and the hills are really taking its toll, but I know that as long as I keep my legs moving I'm home for BQ with the time I've got banked- Tracey was here, thinking she was at 23 and worried about my pace, she asks if I need anything and I reply 'just 2 more miles, can you give me that?')
25- 7:44 (Looking at the watch now and telling myself, just keep the legs moving, do that and you've got it, stop once and its over, Matt was here cheering me on, I think I gave him a look of utter pain)
26- 7:22 (a touch of a downhill here before the last final uphill push, I know I've got it made now ... Ugh! just got passed by a chic [there's 4 of them ahead of me now])
26.2- 1:35 (I've just qualified for Boston and the only thought in my head is .... forget that, I'm never doing another one of these again)
(26.2 Chiptime 3:11:31)
Overall I would say the experience was a good one. Felt great through 18 and then the legs got heavy, the hills kicked up, and the wind picked up. I felt like I ran a relatively smart race on a fairly tough course. Not sure what the winning time was. More updates as results become official.
(Nike Vomero2 - 326.4) | | Comments(13) |
| | 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 |
| R&R today. Note to self: "Next time you run a marathon move to a house that doesn't have stairs." | | 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 |
| More marathon recovery today. Quads are starting to feel a little less sore, but I'm still walking down stairs backwards. | | 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 |
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R&R | | 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 |
| R&R | | 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 |
| R&R | | 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 |
| R&R | | 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 |
| R&R | | 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 | 4.00 | 0.00 | 0.00 | 4.00 |
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1st day back to running since the marathon. Just an easy 4 today. 1pm and 50 degrees.
(Nike Vomero2 - 330.4) | | 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 |
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9:45 am and 50 degrees, breezy. 6 miles out and back to Rock Hill Road along Lockwood, via Pacific. Easy run again today in 46:27 (7:44s). [Out in 44:15 (8:05s) back in 22:12(7:24s)]
(Nike Vomero2 - 336.4) | | 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 | 3.00 | 0.00 | 0.00 | 6.00 |
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Same run as yesterday. Out and back to Rock Hill Road. 5pm, 75 degrees and quite windy. The pace felt pretty good, but I realize now that on the way back it was too fast for what is still my 26 day recovery period from the marathon. Total Run time was 43:59 (7:20s). The trip out was into a stiff wind @ 7:35 ppm. The trip back averaged 7:04 ppm. Tomorrow I need to really work on keeping an even and easy pace.
(Nike Vomero2 - 342.4) | | 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 | 7.20 | 0.00 | 0.00 | 7.20 |
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5pm and 75 degrees today. Windy again. I'm running too fast, but it doesn't feel fast, it feels comfortable and easy. The times suggest otherwise though. Struggling to figure this out. I don't want to push myself, I want to ease back into things, after all, I am still in recovery mode, but, the pace doesn't feel at all stressed.
4.4 miles in 33:09 (7:32s), .15 in 3 minutes (walking rest due to slight cramp in the back of my shoulder near the spine) 2.6 in 19:10 (7:22s)
7.2 in 55:21, 7 in 52:21 (7:28s)
(Nike Vomero2 - 343.6) | | 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 | 0.00 | 0.00 | 3.00 | 3.30 | 0.00 | 0.00 | 6.30 |
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4.3 in 32:33 (7:34s), then 2 in 13:28 (6:44s). 6.3 in 46:02 (7:18s). This whole run was progressive starting out with about a 7:50 first mile. The whole thing felt very comfortable and natural. I never felt like I was actually working. 11am and 52 degrees.
(Nike Vomero2 - 349.9) | | 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. | | 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 | 8.30 | 0.00 | 0.00 | 8.30 |
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12:30pm and 78 degrees, slightly breezy. A rolling hill easy run today. 8.3 in 1:02:17 (7:30s) - closer to target today with the finishing 2 miles in 14:31 (7:16s)
(Nike Vomero2 - 358.2) | | 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 | 7.90 | 0.00 | 0.00 | 7.90 |
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9:30am, 65 degrees and raining. Ran 1 mile down to the YMCA from the Subaru dealership, picked up Nancy and Megan, ran 5.4 with them (Nancy's Garmin had the run at 5.3 and google maps had it at 5.4) then back to the dealership. Car wasn't done so I ran 1 mile back to my house to wait. Total run was 7.9 in 59:21 (7:30s).
(Nike Vomero2 - 366.1) | | 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 | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
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1pm and 82 degrees, hot and slightly breezy. 9.4 in 108:42 (7:18s) 5.4 in 39:35 (7:20s). Stopped at the Glendale Firehouse to get a drink, then the last 4.0 in 29:07 (7:17s). This run was way too fast, especially for the heat and was nearly entirely in the M-pace zone. I don't know why I can't slow down when I run by myself. I'm either going to have to find people to run with constantly or figure out a solution to this problem.
(Nike Vomero2 - 375.5) | | 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 | 7.75 | 0.00 | 0.00 | 7.75 |
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10am and raining today. Ran with Nancy from the Brentwood Y. Forgot to ask her how far we ran, but I remember she said her garmin had us at 7:50s and my watch shows 43:47 so that comes out to a distance of almost 5.6. Then ran 2.15 back to my house in 16:43 (7:46s) for a total run of 7.75 in 1:00:30 (7:48s). Good run today.
(Nike Vomero2 - 383.25) | | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
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7 sets of stadium stairs at work tonight in about 38 minutes ... rough road equivalent 5.25 miles.
(Nike Vomero2 - 388.5) | | 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Six mile out and back in 42:50 (7:08s). Out in 22:15 (7:25s), back in 20:35 (6:52s). 12pm and 63 degrees.
(Nike Vomero2 - 394.5) | | 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. | | 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 | 7.00 | 0.00 | 0.00 | 10.00 |
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12:30pm, 45 degrees, windy and just after a rain. The stage was set for achey joints ... knees, ankles, hips, shoulders. A good feeling run though. Pace felt comfortable. 10 miles in 1:13:24 (7:20s). First 5.1 in 38:23 (7:31s) and the last 4.9 in 35:01 (7:09s).
(Nike Vomero2 - 404.5) | | 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 | 3.50 | 6.60 | 0.00 | 0.00 | 10.10 |
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10.1 today in 1:15:35 (7:29s). 9:15am and 43 degrees, crisp and sunny with no wind. 2.4 from my house to the Y to meet Nancy, Megan and about 7 others in 18:22 (7:39s). Nancy, Megan, Natalie and myself ran the full 5.4 with Bryce leading another group that cut off and only did 4 in 40:39 (7:31s). Towards the end of this section the pace was picked up and we were running down near 7:00s. Megan and Nancy ran an additional 1/2 mile with me until I left them to head home. This last section was another 2.4 in 16:34 (6:54s).
(Nike Vomero2 - 414.6) | | 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 | 11.20 | 0.00 | 0.00 | 11.20 |
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11.2 today in 1:24:27 (7:32s). First 5.2 in 40:12 (7:44s) and last 6.0 in 44:15 (7:23s). Good run today, but I thought my pace was a bit quicker through the first half. Perhaps I am a slight bit tired. Tomorrow will be an easy 6 or 7 with Nancy.
(Nike Vomero2 - 425.8) | | 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 | 54.10 | 87.60 | 0.00 | 0.00 | 141.70 |
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