Puttin' Money In The Bank (L.A.D.)

June 2012

15% off for Fast Running Blog members at St. George Running Center!

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

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Gel Speedstar II Lifetime Miles:						93.35
Pro Grid Ride #3 Lifetime Miles:						400.95
Asics Cumulus #5 Lifetime Miles:						398.15

Totals

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	7.50	25.50	0.00	1.75	35.25

Ascis DS Trainer #2 Miles: 17.00	Pro Grid Ride #2 Miles: 11.75	Asics Cumulus #4 Miles: 6.50

Fri, Jun 01, 2012

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 at work, rough road equivalent pace 7:05s.

Ascis DS Trainer #2 Miles: 6.00

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Sat, Jun 02, 2012

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	2.00	0.00	0.75	6.75

4 x 1 mile @ sub 7:00 with about 1-2 minutes walking rest in between followed by 2 mile cool down around 7:20-7:30

Pro Grid Ride #2 Miles: 6.75

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Sun, Jun 03, 2012

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 mile stadium stairs around 7:25 pace.

Ascis DS Trainer #2 Miles: 6.00

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Tue, Jun 05, 2012

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	3.50	0.50	0.00	0.50	5.00

5 miles on track: 2 miles @ sub 7:00, followed by 1 ladder 100m, 200m, 300m, 400m hard with 100m walking recovery between followed by 1.5 @ 6:45, then .5 mile cool down.

Pro Grid Ride #2 Miles: 5.00

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Thu, Jun 07, 2012

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	0.50	6.50

3 x 2 miles @ 7:20s with 200 meters walking rest between sets and 1/4 mile walking recovery at the end.

Asics Cumulus #4 Miles: 6.50

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Fri, Jun 08, 2012

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

5 miles stadium stairs at work

Ascis DS Trainer #2 Miles: 5.00

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Totals

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	7.50	25.50	0.00	1.75	35.25

Ascis DS Trainer #2 Miles: 17.00	Pro Grid Ride #2 Miles: 11.75	Asics Cumulus #4 Miles: 6.50

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