| 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 | 6.20 | 0.00 | 0.00 | 3.15 | 80.45 | 0.00 | 0.00 | 89.80 |
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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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So I went to the foot doctor on Wednesday and the x-rays they took showed no visible signs of a stress fracture. They ordered a bone scan, which I had done this morning. I should know the results in a few days, but the doctor seemed to think I had a stress fracture on the top of my right foot and a stress fracture on the heel of my left foot. Overuse I suppose. I don't probably came back from the marathon too early and started running too many miles too soon I suppose. More details as they become available. If its a stress fracture it sounds like a minimum of 10 weeks out, assuming I can address both fractures at the same time.
O happy day. | | 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 |
| Swam for 45 minutes at the pool today. Still waiting on the results of the bone scan taken Friday. | | 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 45 minute swim 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 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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Dr called today. He says the bone scan shows no sign of stress fracture! Great news. According to the radiologist, it appears there is some "uptake in the joints" which he says is essentially inflamation of the joints. Huh? This diagnosis seems a bit quirky. The doc has cleared me to begin running again, take it slow and if it begins to hurt, get off it.
6 miles with no watch. No pain.
(Nike Vomero 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 | 6.00 | 0.00 | 0.00 | 6.00 |
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Just trying to get out each day and hit a 6 miler. The plan for now is to keep doing this for a few weeks and see where things take me.
(Nike Vomero 12) | | 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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85 degrees and incredibly humid. Taking things very easy. I suspect I'm running between 8 and 8:15, but I'm keeping the watch put away for now and running off feel while I try to get my base back. My long term plan, if my foot allows it, is to get back to 70 mpw. My plan to achieve this is to begin with 35 mpw and hold that for 2 weeks and then begin to add 5 miles to my weekly mileage, hold for 2 weeks, repeat.
(Nike Elite - 70.25) | | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
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6 more again today. Ankle doesn't feel right. Not sore, no pain, just odd. I feel aware of something I shouldn't be. Gonna make another appointment with the doctor. Ankle is swollen. Got to get this figured out, but will continue to run easy on it so long as there is no pain.
(Nike Elite 76.25) | | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
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10am, 80 degrees. 6 mile run.
Nike Vomero - 18 | | 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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83 degrees at 11:30am. Ankle feels ok. Still some slight tenderness and it makes a popping when I move it a certain way. But all in all it feels fine during the runs. It seems to go back and forth, back and forth on feeling ok and not ok. I'll continue to keep the miles low and light, running on feel still with no watch.
Nike Vomero 24 | | 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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Off Today. Went to Six Flags with Heidi and the boys. We had a blast. | | 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 | 6.40 | 0.00 | 0.00 | 6.40 |
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Met Nancy at the Webster Y this morning. 9:30 am and a cool comfortable 70 degrees. 6.4 miles. Nancy's garmin had us at 8:00s.
Nike Vomero 30.4 | | 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 | 6.30 | 0.00 | 0.00 | 6.30 |
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Ran up to the Running Center to have them do some work on my new Nike Vomero 3s. Great shoe, but too much support systems on the side of the shoe going on at once seems to keeping the shoe from having some give as my foot expands. The owner cut a portion of the support away and now the shoe fits perfectly. Ran from there up to the corner of Rock Hill and Lockwood and then home.
Nike Vomero - 36.7 | | 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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9:30pm and 75 degrees. 6 mile run with miles 4 and 5 at a slightly picked up pace.
Nike Vomero 42.7 | | 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 | 0.00 | 0.00 | 0.00 | 6.10 | 0.00 | 0.00 | 6.10 |
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3pm, 85 degrees, 51% humidity. Hot as can be and dripping wet. 7:45 pace. I'm pleased with this pace based on the temp and humidity, combined with the fact that I spent the last 4 days gutting my kitchen which most likely took a toll on my condition. My base feels like its completely shot from the 5 weeks off, but slowly coming back.
Nike Vomero 48.8 | | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
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Drove to Hudsonville Michigan today. Haven't run since last Friday. Arch of my foot has been hurting. Still lingering pain across the top of the foot as well. Just have no clue what's up with this foot. At any rate, I was planning on running a race with my brother-in-law at Reeds Lake on Saturday, so I decided to test things out. Run went well. 1st 3 miles @ 8:00s, then mile 4 in 6:35ish, 1 mile at 7:30ish and then a second pick up for the closing mile, mostly downhill, in 6:15. Total run was 46 minutes. (Nike Vomero - 54.8)
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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 | 6.50 | 0.00 | 0.00 | 6.50 |
| 48 minute run today at 1pm, Hot and Humid! Took it easy with my guess being that most of the run was between 7:45 and 8:15. Walked 5 minutes as a cool down afterwards. I'm guessing it was a 6.5 mile total workout. Nike Vomero 61.3 | | Add Comment |
| | Race: |
Reeds Lake Run (6.2 Miles) 00:42:31, Place overall: 63, Place in age division: 12 | | 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 | 6.20 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 9.20 |
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Ran a 10k at Reeds Lake in Grand Rapids Michigan with my brother in law today. I'm pleased with my time, given the fact that I've only run a couple handfull of times over the last 8 weeks. I've definitely lost a considerable amount of fitness, but its coming back. The day wasn't terribly hot, but very humid. I was drenched within the first mile. Chris, my brother in law, went out a bit faster than I did and picked up a 30 second lead by mile 2. I began to slowly reel him in though and caught somewhere before the 5 mile marker. From this point in I slowed my pace a bit and ran it in with him. Splits were as follows: 1 - 6:35 2 - 6:46 3 - 6:57 4 - 6:59 5 - 6:52 6.2 - 8:19 (6:55s) 2 mile warm up in Nike Vomero - 63.3 Race and 1 mile warm down in Asics Gel Speedstars - 43
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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 |
| Day off after the Reeds Lake Run for 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 | 3.15 | 4.15 | 0.00 | 0.00 | 7.30 |
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3.15 out in 24:15 (7:42s) and back in 22:11 (7:03s) with a 1 mile cool down at 7:59. Total run time was 54:25. More details at my next Michigan trip stop.
Nike Vomero - 70.6 | | 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 | 6.20 | 0.00 | 0.00 | 3.15 | 80.45 | 0.00 | 0.00 | 89.80 |
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