| 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 | 14.70 | 2.00 | 1.00 | 10.00 | 122.94 | 15.16 | 10.51 | 176.31 |
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| Asics Cumulus #2 Miles: 103.57 | Saucony Ride Miles: 52.54 | Nike Pegasus Miles: 12.00 | Asics DS Trainer #1 Miles: 8.20 |
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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 | 5.00 | 4.06 | 0.00 | 9.06 |
| 90 Degrees at 5pm tonight. Quite hot so I took it very easy. Actually had some inflamation along the outside of my right foot above the ankle. Probably a touch of overuse injury from the high mileage week last week. Will take it easy with both miles and pace this week. Splits on the 9.06 in 1:11:51 (7:55s) as follows: 8:15, 7:53, 7:41, 7:51, 8:03, 8:08, 8:01, 7:48, 7:37, :29 (.06 -- 8:11s) |
| Asics Cumulus #2 Miles: 9.06 |
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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 |
| Ankle is definitely inflamed. Might ride the recline bike after work tonight if I have time. Iced the ankle twice today. Will do 2 or 3 times tomorrow and continue to postpone running until the inflamation goes away. | | 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 rest and icing today. Swelling seems to be going down. Muscle nearby may be a bit tight, so I will do some stretching later. | | 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 icing and stretching today. Will 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 | 1.00 | 5.00 | 2.00 | 0.00 | 8.00 |
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3:30pm and 77 degrees. Modest humidity, actually a fairly decent day for June day in St Louis. Tested the ankle and everything felt fine today. 4 mile out and back for a total of 8. 2 mile warm-up, 4 mile pick-up, 2 mile cool down. Running time 59:58 (7:30s). Splits as follows: 7:37, 7:27, 7:16, 7:18, 7:08, 6:46, 8:06, 8:16. Left quad was a little tight at the end, but nothing major considering it was my first day running in 4 days. |
| Asics Cumulus #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 | 5.50 | 1.00 | 0.00 | 6.50 |
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Ran to the Running Center today and tried on 2 pairs of shoes. Ran about .2 miles in the shoes. Then ran home. Total today was only 6.5, but that was enough for now. Splits as follows:
8:09, 7:41, 7:27, 7:26, 7:31, 7:31, 2:25 (.3 -- 8:03s) + .2 at the store. |
| Asics Cumulus #2 Miles: 6.50 |
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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 | 2.00 | 4.00 | 0.00 | 0.51 | 6.51 |
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Some problems with the Garmin today. Got the message "Done with False Readings" or something like that. The splits do seem a bit all over the place, but the last 2 registerd correctly. At any rate, 80 degrees at 11am today. Did 6.51 in 49:00 (7:31s). Splits as follows according to the Garmin:
7:47, 7:18, 7:00, 7:40, 7:47, 7:02, 4:21 (.51 -- 8:34s) | |
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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 |
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12:30pm. Upper 70s to 80 today with relatively high humidity. Tough time for a run, so I went moderately easy until I warmed up. Got in about 1.5-2.0 miles at approximate steady state pace. Given the temps though, it was a pretty good workout. 9.0 miles in 1:09:21 (7:42s). Splits as follows:
7:59, 7:59, 7:43, 7:15, 3:35 (.52 -- 6:57s) [took a 2 minute stop here before finishing the last 2.5 easy] 7:37, 7:45, 3:46 (.48 -- 7:50s).
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| Asics Cumulus #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 | 2.00 | 6.03 | 0.00 | 3.00 | 11.03 |
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Nice cool morning. Temps in the upper 60s to 70 degrees. Ran to the YMCA, but only Julie and one other person was there. Ran with them nice and easy and paced them for 2 x 600 meter pick ups. Did about 3 mile to the Y, 3.5 with them, then did another 4.5 with 2 x 1 mile pick-ups built in. All told was 11.03 miles in 1:26:52 (7:52s).
Splits: 7:59, 7:28, 7:04, 8:30, 8:42, 8:51, 8:54, 7:16 (pick-up with 2 significant hills, 1 of which was about 500-600 meters long), 7:47, 3:55 (.53 -- 7:21s), 6:12, 4:08 (.49 -- 8:23s) |
| Saucony Ride Miles: 11.03 |
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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 | 0.50 | 1.00 | 0.00 | 0.00 | 12.00 | 0.00 | 0.00 | 13.50 |
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AM: Temps in the high 70s at the beginning and over 80 by the end. Humidity 70%. 9:30am. Felt very sluggish at the beginning today. Ran 3 miles, took 2 minute break, did 2 more, took 5 minute break for water, did 4 more. Total run was was 9 miles in 1:10:17 (7:48s). Splits as follows:
8:07, 7:59, 7:40, 8:05, 7:51, 7:58, 7:28, 7:09, 7:54
PM: 85 degrees and 74% humidity. 2 short pick-ups, the first one from a cold start with a mile recovery in between and a cool down. First pick-up 1.5 miles, 2nd pick-up 1 mile. Splits on the run as follows:
7:30, 3:22 (.5 -- 6:44s), 8:26, 1:57 (.25 -- 7:51s), 3:22 (.5 -- 6:44s), 3:09 (.5 -- 6:17s), 6:25 (.75 -- 8:36s) |
| Asics Cumulus #2 Miles: 4.50 | Saucony Ride 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 | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 1.00 | 2.00 | 12.00 |
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Quality run tonight. 3 mile warm up, 2 x 2 miles @ 10k race pace with 1 mile active jogging recovery after each followed by 3 mile cool down. Cool night in the upper 60s, but a fairly consistent wind on the front stretch at the track. Splits as follows:
7:55, 7:36, 7:16, 12:36 (2 mile pick-up -- 6:18s), 9:10 recovery, 12:44 (2 mile pick-up -- 6:22s), 9:01 recovery, 8:28, 7:47, 7:28 |
| Nike Pegasus 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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3pm and 75 degrees. 6 mile recovery run today in 45:58 (7:39s). Splits as follows:
8:02, 7:35, 7:27, 7:36, 7:34, 7:42 |
| Asics Cumulus #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 | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 8pm and low 70s. Calm. Easy aerobic base run tonight [7 miles in 52:21 (7:28s)] with a couple pick-ups. Splits as follows: 7:45, 7:35, 7:39, 7:25, 7:00, 7:43, 7:11 | |
| | 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 | 2.00 | 12.01 | 0.00 | 0.00 | 14.01 |
| 4pm, humid, 74 degrees. Not a bad day overall for a run. The first part of this run included some tough uphill sections through mile 5 or so. From about 5.25 to 6.75 there was little relief from the sun. It was mostly overcast and the majority of the run was shaded by trees, but this section was in the open and the sun came out for a bit. After mile 8 or so I hit a slight downhill section that began a 3 mile pick-up to marathon pace. After the first mile the rest of the pick-up was mostly flat. I followed this up with 3 more aerobic base miles. 14.01 in 1:46:09 (7:34s). Splits as follows: 7:42, 7:29, 7:50 (uphill sections), 7:52 (uphill sections), 7:55 (uphill sections), 7:49 (uphill sections, 7:35, 7:37 (short but tough uphill section), 7:11 (slight but long downhill section), 7:00, 6:45, 7:43, 7:34, 7:57 (uphill section). |
| Asics Cumulus #2 Miles: 14.01 |
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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 | 10.00 | 0.00 | 0.00 | 10.00 |
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2pm, 85 degrees, fairly humid. 10 mile aerobic base run today in 1:16:30 (7:39s). Splits as follows:
7:48, 7:44, 7:30, 7:32, 7:46 ... (5 minute break here to get some water and cool down a bit from the heat) ... 7:50, 7:44, 7:36, 7:05, 7:50. |
| Saucony Ride Miles: 10.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Complications kept me from running 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 | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 0.00 | 3.00 | 8.00 |
| 10pm, 89 degrees, 70% humidity. Planned to do at least 2 x 2 miles @ 10k race pace tonight, but I didn't get the best food today and the conditions were brutal for that time of night. Did a 2 mile warm-up in 14:30 and knew it was going to be a struggle tonight. After 1 mile of my first repeat I bagged it and basically figured it would be better to maintain pace and shorten distance than to maintain distance and slow down pace. As such, I did the following tonight: 2 mile warm-up in 14:30; 1.25 miles @ 6:35 with .75 miles active jogging recovery; 1 mile @ 6:25 pace with 1 mile active jogging recovery; .75 miles @ 6:07 pace with 1.25 miles active jogging recovery. Not the best workout, but it wasn't a waste either and should leave me with a bit to give in another go at something similar in a couple days. |
| Asics Cumulus #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 | 5.00 | 0.00 | 0.00 | 5.00 |
| 4pm, 95 degrees, heat index of 105. Good stuff! Took it real easy with the conditions. 5 miles in 41:05 (8:12s). Splits as follows: 8:22, 8:28, 8:00, 8:12, 7:59. |
| Asics Cumulus #2 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| These conditions are beginning to take their toll. 5pm, 89 degrees, 67% humidity. Had planned to do 13 tonight, but realized I'd was toast at 8. Can't wait to get to Michigan for 3 weeks. 8 miles in 1:00:17 (7:32s). Splits: 8:03, 7:26, 7:06 (stopped at the house for water and to towel off), 7:41, 7:39, 7:18, 7:19, 7:40. |
| Asics Cumulus #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 | 1.00 | 1.00 | 5.50 | 1.00 | 1.50 | 10.00 |
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Another crushing heat run. 10 miles at 7pm, 92 degrees, heat index of 105, and 75% humidity. 10 miles tonight. 2 pick-up miles -- 1 in 7:09 and 1 in 6:44. Splits as follows:
8:31, 8:11, 7:44, 7:52, 7:45 (Stopped for a gatoraide at the house and to cool the body temp down a bit) 8:04, 7:09, 8:08, 6:44, 4:25 (.5 miles 8:50s), walked 1/2 mile to slowly bring the body down. |
| Asics Cumulus #2 Miles: 10.00 |
| | 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 | 1.00 | 1.00 | 0.00 | 1.00 | 5.00 | 0.00 | 0.50 | 8.50 |
| 99 degrees today with heat index nearing 110. Unfortunately its a dreadmill work-out. Actually, it was good that I went this route, gave me some confidence going into Saturday's 10k. Did a progressive 8 miler today starting at 8:00 pace and dropping the pace by 15 seconds every mile. Splits: 8:00, 7:45, 7:30, 7:15 (stopped to get a drink of water and a towel, sweat was beginning to fly off me), 7:00, 6:45, 6:30, 6:15 ... .5 mile cool down @ 8:30 pace. Good workout, I felt I could have gone another mile at 6:00 and possibly 1 at 5:45, but I'm not sure about that one. |
| Asics Cumulus #2 Miles: 8.50 |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 91 degrees, 5pm, but a touch lower humidity tonight. 7 miles aerobic base run in 53:08 (7:35s). |
| Asics Cumulus #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 | 0.00 | 6.10 | 0.00 | 6.10 |
| First day on our trip to Michigan. Did a 6.1 mile recovery run with my brother-in-law tonight. We pushed my daughter and niece in the 2 person jog stroller (about 80 lbs total). He took the way out and I took the way back. 6.1 in 52:44 (8:38s). | |
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| | Race: |
Reeds Lake 10k (6.2 Miles) 00:40:17, Place overall: 35, Place in age division: 6 | | 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 | 4.90 | 0.00 | 0.00 | 11.10 |
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Temps near 70 today for the race, 8:45am and somewhat humid, but nothing like St Louis. Truly conditions were ideal for me for this time of year. Did not break 40 minutes like I wanted to, but overall not a bad race for this early in the season. Got a 3 mile warm-up in and then waited for the start. We had a 2 minute warning, and then, interestingly, nothing except the starters horn. I ran a pretty solid, even effort race, but tweaked something in my upper groin, above my thigh and below my hip in the mid-section of the race. Ran through that. Had a mental struggle at the 5k mark when I realized I was running 10-15 seconds slow of breaking 40:00. I fell off the pace for a few minutes, but pulled through it by focusing on "pulling the road" and my breathing. Towards the end I tried to pick up the woman in front of me and help her catch the next woman ahead of her. The gap was about 100 meters with 1/2 a mile to go. At the 6 mile mark I had drawn her to within 15 meters, but we were probably running sub 6:00s and I just didn't have it in the tank to carry her all the way to her. My girl didn't end up catching her. At any rate, splits as follows: 6:15, 6:27, 6:40 (tough mile with some hills in it, mile marker at the top the toughest of them), 6:38, 6:27, 6:17, 1:37 for .26 (6:03s -- Garmin was off a bit, I came through the 6 mile mark at 39 flat, so really this was 1:17 for .2 6:25s). Not bad I suppose, 21 seconds/mile faster than last year and a 10k PR. |
| Asics DS Trainer #1 Miles: 8.20 | Saucony Ride Miles: 2.90 |
| | Comments(5) |
| | 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 | 14.70 | 2.00 | 1.00 | 10.00 | 122.94 | 15.16 | 10.51 | 176.31 |
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| Asics Cumulus #2 Miles: 103.57 | Saucony Ride Miles: 52.54 | Nike Pegasus Miles: 12.00 | Asics DS Trainer #1 Miles: 8.20 |
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