| 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 | 0.00 | 6.90 | 0.75 | 0.00 | 129.00 | 0.00 | 5.25 | 142.90 |
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| Asics DS Trainer #1 Miles: 24.85 | Pro Grid Ride #1 Miles: 102.90 | Ascis DS Trainer #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 | 1.60 | 0.00 | 0.00 | 4.60 | 0.00 | 0.00 | 6.20 |
| 1 mile, picked up Parag, ran 3 with him, then finished off the 6.1. Temp in the middle 90s at 8:30pm, hot and humid. Good run though with a couple different up tempo sections going off in the L/T zone. |
| Asics DS Trainer #1 Miles: 6.10 |
| | 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 | 6.03 | 0.00 | 0.00 | 6.03 |
| Easy run at the cottage on vacation in Michigan. |
| Pro Grid Ride #1 Miles: 6.03 |
| | 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 | 6.36 | 0.00 | 0.50 | 6.86 |
| Somewhat hot afternoon run out at the cottage. The run was a bit sluggish as we hiked the Sleeping Bear Sand Dunes a couple hours earlier. Walked .25 around the end of each 3ish miles for a total running miles of 6.36. |
| Pro Grid Ride #1 Miles: 6.86 |
| | 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 | 6.16 | 0.00 | 0.50 | 6.66 |
| Nearly 90 today, but Michigan 90 is pretty easy to take with breezes and low humidity (relatively speaking), but the hills out here are trashing my legs fairly well. Just seemed like tough runs the last 2 days. |
| Pro Grid Ride #1 Miles: 6.66 |
| | 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 | 0.25 | 6.25 |
| 3 miles, then .25 walking, then 3 miles. Hilly terrain at the cottage in Michigan. |
| Pro Grid Ride #1 Miles: 6.25 |
| | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| Good 7 miler today ... moderate heat, low humidity, sunny. As usual, very hilly run at the cottage. |
| Pro Grid Ride #1 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 | 2.30 | 0.00 | 0.00 | 5.70 | 0.00 | 0.00 | 8.00 |
| 2 mile jog out to just before the 6 mile mark of the Cherry Festival 15k Race where I waited for my brother-in-law to get off McKinley hill. Paced him from there to the 8 mile mark (6:25 and 6:30) right to the pace he wanted. Felt good to blow the dust off the wheels for a bit (haven't done anything but AB work for a long time). Finished with 2.7 miles easy with a couple slight pick-ups. |
| Ascis DS Trainer #2 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 | 0.75 | 0.00 | 6.05 | 0.00 | 0.30 | 7.10 |
| 95 degrees and very humid (heat index near 105) at 8pm. Picked up Parag after 1 mile and did 3 with him, then did 3 more with 6 hills (hit hard) mixed in. |
| Pro Grid Ride #1 Miles: 7.15 |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.15 | 8.15 |
| Noon: 3 easy miles in the blistering heat and humidity (temps near 100 today with high humidity). 2:30pm: 5 miles on the dreadmill starting at 8m30s pace (7.5) and upping pace every 1/4 mile to 7m30s pace (held pace for 2.25 miles then .25 mile cool down followed by .15 walking.
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| Pro Grid Ride #1 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| Temps over 100, 7 miles on the dreadmill. |
| Pro Grid Ride #1 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 | 7.40 | 0.00 | 0.60 | 8.00 |
| 90 degrees, 56% humidity. 3pm run -- 7.4 miles running with .6 miles walking mixed in at 4 different times to keep the heart rate down and keep from overheating too much. |
| Pro Grid Ride #1 Miles: 8.00 |
| | 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 | 6.75 | 0.00 | 0.00 | 6.75 |
| 9 sets of stadium stairs at work ... felt sluggish, but got them in nonetheless, rough road equivalent 6.75 miles. |
| Asics DS Trainer #1 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 | 3.00 | 0.00 | 0.00 | 4.70 | 0.00 | 0.30 | 8.00 |
| 8 miles on the dreadmill. 3 6:30 pace miles followed by .1 miles walking before returning to easy 8:30s. |
| Pro Grid Ride #1 Miles: 8.00 |
| | 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 | 6.75 | 0.00 | 0.35 | 7.10 |
| Couldn't fall asleep last night. 5:30am run, 6.75 miles with .25 walking at 4 miles and another .1 when I was done. | | 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 7:30s pace. |
| Asics DS Trainer #1 Miles: 7.50 |
| | 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 | 0.00 | 6.00 | 0.00 | 1.00 | 7.00 |
| 5 on the dreadmill, 1 running, 1 walking outside, 100 degrees, high humidity. |
| Pro Grid Ride #1 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 | 6.80 | 0.00 | 0.30 | 7.10 |
| Couldn't sleep, 5:30am run. |
| Pro Grid Ride #1 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 | 0.00 | 0.30 | 7.00 |
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8:30pm run. Hit all the hills (10) hard and then recovered. Walked 3 times for .1 each.
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| Pro Grid Ride #1 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 | 6.50 | 0.00 | 0.00 | 6.50 |
| 2 miles on the track at 9:45pm @ 7:15-7:20 pace, then 4.5 miles with Joe, the first 1.5 @ 7:30 pace before he crashed (heh, i knew he would, but i let him go anyway), then the last 3 around 8:45 pace. |
| Pro Grid Ride #1 Miles: 6.50 |
| | 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 | 0.00 | 8.00 | 0.00 | 0.70 | 8.70 |
| 2:30pm (temps near 100, heat index near 110) -- 3.5 miles running, .7 miles recovery walking to keep heart rate and body temp down. 9:30pm -- 4.5 mile stadium stairs at work in the ice rink.
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| Asics DS Trainer #1 Miles: 4.50 | Pro Grid Ride #1 Miles: 4.20 |
| | 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 | 0.00 | 6.90 | 0.75 | 0.00 | 129.00 | 0.00 | 5.25 | 142.90 |
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| Asics DS Trainer #1 Miles: 24.85 | Pro Grid Ride #1 Miles: 102.90 | Ascis DS Trainer #2 Miles: 7.00 |
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