| 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 | 1.00 | 3.00 | 9.10 | 0.00 | 42.20 | 56.40 | 9.75 | 1.25 | 122.70 |
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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 | 7.00 | 0.00 | 0.00 | 7.00 |
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70 degrees and humid this morning at 9:45am, fairly windy as well. Met Nancy at the Brentwood Y today. Did a 1 mile warm-up solo in 8 minutes and then we ran 6 in 46:40 (7:46). Course had 4 or 5 very steep hills. Both of us felt shot afterwards.
(Nike Elite - 7 ... New Shoes! 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 | 7.00 | 0.00 | 0.00 | 7.00 |
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7 mile out and back at 2:45pm. Slightly breezey, wind in the face on the way out, 75 degrees and muggy. First 3 on the way out in 23:32 (7:50s). Went a half mile past Rock Hill Road on Lockwood and back in 7:39. Finished the 3 back in 21:50 (7:16s). Total run time was 7 miles in 53:02 (7:34s).
(Nike Elite - 14) | | 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 | 2.00 | 0.00 | 0.00 | 2.00 | 1.00 | 0.00 | 1.25 | 7.25 |
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Well, today was the 27th day since the St Louis Marathon, so I guess I'm officially cleared for speedword and racing again. Thought I'd let the dogs out with a progressive run tonight. Did 6 miles at increasing speed. Splits were as follows: 7:25, 7:10, 6:56, 6:26, 6:11, 6:04 for a 6 mile time of 40:14 (6:42s), followed by a 10 minute 1.25 mile cool down (8:00s).
(Nike Vomero2 - 433) | | 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 |
| Rest Day. | | 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 | 5.10 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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5.05 mile out and back for a total run of 10.1 in 1:11:08 (7:02s). Out in 36:20 (7:11s) and back in 34:48 (6:53s). This run felt moderately hard, a controlled sense of strained. More like a tempo run than anything else. My goal was to pick a pace and stick to it through the run, such that as my body warmed up the run got easier, instead of keeping the same sense of effort so that as I warmed up I got faster. I would say I was moderately successful at this (9 seconds/mile faster on the way back isn't that much different. Time was 1pm, little to no wind and hot 78 degrees.
(Nike Elite - 24.1) | | 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 | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
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Ran to work and home today. 4.3 there at 4:30pm and 4.2 home at 10:30pm, no wind and temps in the mid 60s. About 5 lbs of backpack weight. Time there was 33:58 (7:54s) and home was 32:13 (7:40s). Good easy pace today.
(Nike Elite - 32.6) | | 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 | 4.80 | 4.80 | 0.00 | 0.00 | 9.60 |
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1:30pm, 65 degrees and a steady soaking rain. 4.8 mile out and back to the corner of Berry and Big Bend for a total run of 9.6 in 1:10:21 (7:19s). Out in 36:06 (7:31s) and back in 34:15(7:08s).
(Nike Vomero2 - 442.6) | | 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 | 6.30 | 4.00 | 0.00 | 0.00 | 10.30 |
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10.3 today in 1:16:00 (7:22s). Comfortable and light run today at 10am. 60 degrees and drizzle turning into light rain, no wind. This run felt good and I felt that I kept myself in the 'easy zone' the entire run. I hit the first 4 miles at 30 minutes, so I know I was running 7:30s through 4. My finishing mile was a 7:05, so that means that my average for the middle 5.3 miles was 38:55 (7:20s). My guess is that this was another steady progressive run kept mostly on the border between Base II and M-pace.
(Nike Elite - 42.9) | | 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 | 4.00 | 4.00 | 1.25 | 0.00 | 9.25 |
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Did 6 sets of Stadium Stairs at work tonight (rough road equivalent: 4 miles). Sets were as follows: 5:46, 5:43, 5:40, 5:33, 5:30, 5:28 and then ran outside to the track where I ran 5 miles. Splits for the 5 miles were as follows: 7:19, 7:17, 7:15, 7:10 and 8:13 (cool down mile). I added in a quarter of a mile for the distance between the building and the rink back and forth.
(Nike Elite - 52.15) | | 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 | 6.10 | 6.00 | 0.00 | 0.00 | 12.10 |
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12.1 mile run today in 1:31:44 (7:34s). First 6 in 47:02 (7:50s). 2nd 6.1 in 44:41 (7:19s). The entire run felt very comfortable and easy while I was doing it, but I did feel a bit tired when I was done.
(Nike Elite 64.25) | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest day. My knees are sore from yesterdays run. It wasn't an exceptionally long run, but it was my longest since the Marathon. I have a suspicion its the shoes though. I switched over to a shoe that wasn't quite as soft as the Vomero in hopes that I could ween myself from the softer shoe. I'll give my body some time to adjust, but if my knees continue to feel swollen and stiff a couple weeks down the line I may have to go back to the softer shoes. Also I have been having some ankle and forefoot tenderness. Its not that strong, but more along the lines of something just doesn't feel right. I'm able to run through it (and have been for almost 3 weeks), but it begins to become more noticeable about 6 miles into a run. I may take some time off. I hate to do this, but I haven't really been running hard, which leads me to wonder how my foot will respond when I do start hitting the speed work, hill repeats, etc again. For now the game plan for the upcoming week is to continue to work most of my runs around the 7:25 pace range and to use my softer shoes towards the end of the week. | | 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 | 1.00 | 1.00 | 0.00 | 3.60 | 1.00 | 4.50 | 0.00 | 11.10 |
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4.5 in 35:57 (7:59s), next 4.6 in (7:21s), then 1.0 in 6:11 and a 7:33 cool down. I'm very disappointed with the beginning of this run. I certainly felt like I was running closer to 7:40s. Not quite sure what to make of it. I didn't feel bad. I felt quite comfortable. There was a solid 1.5 mile uphill climb in this section, so maybe that accounts for the slow down. The 2nd half of the run was solid with a pick up at the end before the cool down. I wore the Vomeros today to see if it gave my ankle/foot more of a rest. I would have to say that it felt better, but still a bit of soreness kicked in at the 7 or 8 mile mark.
(Nike Vomero2 - 453.7) | | Comments(3) |
| | 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 | 5.40 | 3.00 | 0.00 | 0.00 | 11.40 |
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How To Destroy Yourself
A Novella by Lake Ann Dandy
Start by hanging out an extra 10 minutes talking to the mommies at your daughters school. Drive home as fast as you can in the rain. Race out the door and with no warm up bang out 3 miles at 6:41 pace to catch the group before they leave for their run. Don't make it on time. Have no idea which route they took. Take same route they took last week. Abandon any hope of catching group. Realize the negative effect what you have just done has on your body. Slowly begin to erode during the run in both mind and body. Finish 5.4 mile loop (incidentally not the same loop the group took) and see Nancy coming in. Begin 3 mile run back to house with Nancy at cool down pace. Go separate ways after 1 mile and finish with tongue dragging on the pavement.
1st 3 miles in 20:04 (6:41s). Next 5.4 in 40:01 (7:24s). Finishing 3 miles cool down in 23:22 (7:47s).
(Nike Vomero2 - 465.1) | | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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So I've made the decision to take at least 5 days off. The ankle issue hasn't really gotten worse over the last 3 weeks, but it hasn't gotten better either. I thought I might be able to run through it, but at this point in time I feel I need to rest it up. I'll re-evaluate the matter next Monday and take things from there.
On a side note, I'm officially a member of the St Louis Running Center Team as of today. Sweet.
| | 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 |
| IR 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| IR day off spent golfing at the Lake of the Ozarks. | | 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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IR day off spent golfing at the Lake of the Ozarks. | | 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 |
| IR day off spent golfing at the Lake of the Ozarks. | | 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 | 7.10 | 0.00 | 0.00 | 7.10 |
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1st day back from IR. 7.1 miler today that went fairly well. I felt no recurring pains on the ankle, but I think more telling than the single run will be how I feel at the end of the week. The goal is to keep my runs between 7 and 9 miles and the pace no faster than 7:30s average. Todays run was 54:01 (7:36s). Out in 27:04 (7:37s) and back in 26:57 (7:35s). I'm pleased with the even tempo throughout the run.
(Nike Vomero2 - 472.2) | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ankle felt a bit tender today so I decided to give it a few more days 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of rest, again. | | 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 |
| Another day of rest. | | 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 | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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8 miles on the track tonight at work. Got to love running a flat, soft surface in the dark. Splits as follows: 7:12, 7:26, 7:24, 7:14, 7:04, 7:09, 6:57 then the foot kicked in again and got tender so I hit a 7:42 mile cool down. Ave. Pace 7:16. This is very frustrating. The pace tonight felt comfortable and easy, did not feel at all pressed. Just like a casual run I was out enjoying. I think I'm going to have to go get an x-ray taken of my foot.
(Nike Vomero2 - 480.2) | | 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 |
| Off today. I have to now begin to entertain the possibility that I have a stress fracture and may be out for a couple months. I'm callin the doc on Tuesday to get an appt. Its a good thing the pool opened today. I may be swimming laps for the next 8 weeks. | | 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 | 4.00 | 0.00 | 4.00 |
| 30 minutes on the bike today between 10 and 12 resistance. Approximately 11 miles, rough road equivalent 4 miles. | | Comments(3) |
| | 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 | 3.00 | 9.10 | 0.00 | 42.20 | 56.40 | 9.75 | 1.25 | 122.70 |
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