| 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 | 4.05 | 3.00 | 139.73 | 2.90 | 5.00 | 154.68 |
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| New Balance 578 Miles: 57.92 | Asics Landreth Miles: 84.76 | Asics DS Trainer #1 Miles: 4.00 |
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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 | 0.15 | 0.00 | 8.15 |
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Coming off plantar fasciitus. Took the last 6 days off to let it heal and stretch it.
8 mile run after work tonight. Temps in the upper 70s. 8:00s out and 7:45s back for a 4 mile out and back. |
| New Balance 578 Miles: 8.15 |
| | 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 | 0.00 | 5.75 | 1.00 | 0.00 | 6.75 |
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Ugh! Killer run today. I have to work tonight and my wife went to the gym early so I didn't get out until about 9:45am. Temps were already pressing 90 with moderately high humidity. Recipe for disaster. These sorts of conditions simply suck everything out of me. I was able to get about 5.75 in, but needed a number of walking breaks which totaled about 1 mile additional. I don't know why my body responds so poorly to high humidity. I'm well hydrated, it just simply zaps me. |
| Asics Landreth Miles: 6.75 |
| | 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 | 2.00 | 0.00 | 6.00 | 0.75 | 0.00 | 8.75 |
| Another brutal July run, even for 7pm. Temps around 80 and oppressive humidity. Did a 1 mile warm-up, 2 miles at AT pace, then 5 miles fat burning pace. Stopped in the middle for a bit to walk and cool down. Walked .25 miles after the run and another .25 miles after the 2 miles of AT work. |
| New Balance 578 Miles: 8.75 |
| | 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 | 8.80 | 0.00 | 0.00 | 8.80 |
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Better conditions today. 4:30pm, temps in the lower to mid 80s. High humidity, but overcast nearly 100%. Slightly breezy and a touch of rain the last 3 miles. 8.8 AB miles around 7:45s. First 5 miles progressive building down to sub 7:30s. .2 mile cool down to the pool where I got some fluid. Another progressive 3 miles then cool down. |
| Asics Landreth Miles: 8.80 |
| | 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 |
| 3 miles of stairs and 1 on the track at work tonight, all I had time for. All very easy and pure fat burning. |
| Asics DS Trainer #1 Miles: 4.00 |
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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 | 2.05 | 0.00 | 6.50 | 0.50 | 0.00 | 9.05 |
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Mid 80s and humid at the start of the run today, sunny, hot, 4:30pm. Did a 4.5 mile loop back to the house at easy AB pace. Got some fluids and headed back out for a 2nd loop. Some cloud cover came over after about a mile and temps cooled down enough to allow me to press the pace without feeling sickly (as I normally do when its hot and humid and press the pace). |
| New Balance 578 Miles: 9.05 |
| | 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 | 8.01 | 0.00 | 0.00 | 8.01 |
| Humid, but mostly cool evening run at 9pm. 6 miles progressive AB pace followed up with 2 miles cool down. |
| Asics Landreth Miles: 8.01 |
| | 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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Relatively tough AB run tonight on account of high humidity, even at 9pm. 7.1 miles that started out good, but the humidity really got to me and I dropped well off my originally intended quicker AB pace run. |
| New Balance 578 Miles: 7.10 |
| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| Some times we discover little things about ourselves through a run that give us insight into general training. The run earlier this week on Tuesday night about killed me. The humidity drove my pace into the ground. Frustrated, and with conditions getting worse as the week went on, and bad scheduling with the wife back at work this week and kids home from school, I basically bagged the week. Yesterday the humidity broke a bit and dropped from the standard 75-80% down into the 50%. So today I thought I'd go for a run. When I looked at the conditions it wasn't looking good. 95 degrees, heat index of about 103, and 50% humidity. I thought for sure I was cooked. I took it easy, focused on keeping my breathing even and comfortable, focused on trying NOT to sweat too much, and did a 3 mile loop that ended at my house for water and 5 minutes of cool down. Was able to get 9 miles in around an 8:00 pace without hardly the least amount of stress. When I finished I didn't feel tired, exhausted, etc. This may be something to experiment with (the breathing and sweating) as my mileage begins to climb this fall and conditions lessen. |
| Asics Landreth Miles: 9.00 |
| | 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 | 8.12 | 0.00 | 0.00 | 8.12 |
| Easy AB/fat burning tonight. 9pm, hot, humid. 8.12 miles, 5 of them with Joe from work. |
| New Balance 578 Miles: 8.12 |
| | 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 | 5.50 | 0.50 | 0.00 | 6.00 |
| 5pm, 85 degrees, nasty humidity. Only good for 5.5 miles plus a .5 mile cool down today. I pressed the pace a bit too fast the first 3 miles and as a result had to bag it about a mile short of what I had planned. |
| Asics Landreth Miles: 6.00 |
| | 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 |
| 2 mile warm-up followed by a 3.5 mile progressive 8:00; 7:30; 7:15; 6:45 (.5) and then a 3 mile cool down. Nearly 90 degrees and humid. Typical suffering St Louis summer night. |
| New Balance 578 Miles: 8.50 |
| | 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 | 5.20 | 0.00 | 0.60 | 8.80 |
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90 degrees, 88% humidity, but ...... cloud cover! And it started a light rain about 2/3rds of the way through the run. The cloud cover gave me just enough relief to bump the pace up to MGP on 3 separate occassions for a 1 mile pick-up. After each pick-up I stopped and walked about .1 miles and then another .3 mile walking recovery at the end. |
| Asics Landreth Miles: 8.80 |
| | 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 | 3.00 | 8.25 |
| Very very easy jog to work (2.5 miles) -- I tried to keep from sweating. Then after work I ran another 5.75 home. The humidity was absolutely killing me so I took a .5 mile recovery in the middle. I think I may have been tired, I dunno, but I can't wait for summer to end. The humidity just does me in. |
| New Balance 578 Miles: 8.25 |
| | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs at work tonight. |
| Asics Landreth Miles: 7.50 |
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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 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles fat burning tonight. Didn't feel too great and the run felt very sluggish. |
| Asics Landreth Miles: 7.00 |
| | 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 |
| All Day @ more flags, more fun, six flags! Exhausted.... no run. | | 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 | 7.25 | 0.00 | 0.65 | 7.90 |
| 7.9 miles tonight, .65 of which were walking recovery to reduce heart rate, mostly easy base run, bordering on fat burning. Hot, humid, typical summer night. |
| Asics Landreth Miles: 7.90 |
| | 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 | 7.75 | 0.00 | 0.25 | 8.00 |
| 5.25 miles @ 7:45, .25 mile walking cool down to bring heart rate down, 2.5 miles @ 8:00s. 85 degrees, humid. Decent AB run. | | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 12 sets of stadium stairs at work (inside an ice rink) tonight in about 1:07-1:08. I'm pleased with this workout as it was done in about the same time I was doing it when I was training for St Louis and Boston, which encourages me that my slower times and the distance I'm able to cover at present are more connected with the heat and especially the humidity than anything else. Rough road equivalent: 9 miles. |
| Asics Landreth Miles: 9.00 |
| | 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 | 5.50 | 0.00 | 0.50 | 6.00 |
| Over 90 degrees, humidity over 70%, sunny, hot, humid, sticky, nasty, foul, abusive, no good, St Louis summer day. Planned on doing 3 x 3miles easy with a drink and a cool off every loop. On the second loop the humidity simply took over. I was able to do each loop in a progressive fashion averaging 8:03s on the first loop and 7:42s on the 2nd loop. Had I backed off the pace a bit on the 2nd loop I probably could have finished it, cooled off and given consideration to a 3rd loop. As it was at the 5 mile mark I decided to finish with .5 hard (sub 7:00s) and walk the last .5 in. |
| Asics Landreth Miles: 6.00 |
| | 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 | 4.05 | 3.00 | 139.73 | 2.90 | 5.00 | 154.68 |
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| New Balance 578 Miles: 57.92 | Asics Landreth Miles: 84.76 | Asics DS Trainer #1 Miles: 4.00 |
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