| 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 | 10.50 | 9.90 | 60.80 | 143.75 | 20.05 | 0.00 | 253.25 |
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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 | 1.00 | 0.00 | 2.00 | 5.95 | 0.00 | 0.00 | 8.95 |
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So I had to do another one of those run to work, run home things today. Ran to work at 5pm, 91 degrees with a dewpoint of 74 giving us a relative humidity of over 60%. Ugh. Did 3.55 miles on the way to work tonight. Splits were as follows: 7:05, 6:50, 7:16, and 4:14 for the .55 (7:42). After work at 1am the temp was 82. Did 5.4. First 2.4 in 18:10 (7:34s). Last 3 in 22:00 (7:20s). Quite happy with the run home as I was running at a pace that I considered moderate easy. The way there I was late and pushing it, but the temperature and humidity were quite oppressive. I'll take the splits from a cold start.
Nike Vomero - 181.8 | | 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 | 9.75 | 0.00 | 0.00 | 9.75 |
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9.75 easy today. Heat and humidity oppressive. 3:30pm, 93 degrees, excessive humidity. Stopped for water at the 40 minute mark at the Glendale Firehouse where the fireman gave me a bottle of water and then stopped again at the 65 minute mark at Webster Groves YMCA to use the drinking foutain. Total run time 1:15:43 (7:46s). To be honest I thought I was running much closer to 8s. Very pleased with this run.
Nike Vomero - 191.5 | | 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 | 8.25 | 0.00 | 8.25 |
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Brutal heat and humidity, even at 9pm tonight. 8.25 miles and sweating as soon as I stepped off the porch. As a result, the goal was just to get the miles in. Ran very casually, but was utterly trashed at the end of the run. That's what 93 degrees in the night and humidity through the roof will do though. Total run time was 1:09:26 (8:25s).
Nike Elite - 177.1 | | 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 | 8.00 | 0.90 | 0.00 | 0.00 | 8.90 |
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Ran to work at 5pm, 93 degrees. 4 miles in 29:17 (7:19s). After work at 10pm it was 79 degrees after the storm. 4 miles in 28:03 (7:01s). The goal here was to try to keep at a 7 minute/mile pace and work on keeping the breathing even so that the run felt moderate. Goal accomplished. After that a .9 mile cool down in 6:49 (7:34s)
Nike Elite - 180 | | 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 | 5.00 | 4.65 | 0.00 | 0.00 | 9.65 |
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9pm and 82 degrees tonight. Humid, as usual, but not terrible. Did an 8.6 mile progressive run tonight. The goal was to keep the breathing mostly easy while slowly picking up the pace. The first 1.5 miles were in 11:37 (7:45s). Then did 5.8 in 41:54 (7:21s) and finished with the last 1.5 in 10:24 (6:56s) with the last mile of this 1.5 miles in 6:54. Finished with about .85 mile cool down in 6:39 (7:49s).
Nike Vomero - 200.15 | | 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 | 5.20 | 5.15 | 0.00 | 0.00 | 10.35 |
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7:30pm and a cool and comfortable 75, still humid though. First mile in 8:05. Next 4.15 in 32:06 (7:44s). Next 4 miles in 28:28 (7:07s). Last 1.2 in 8:42 (7:15). Total run was 10.35 in 1:17:22 (7:28s).
Nike Vomero - 210.5 | | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
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Wasn't up for a 5amer today so I'm taking the day off. However, I will run on Sunday to make up for the lost day and count it on today to keep the week's mileage correct. | | 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 | 2.00 | 2.00 | 0.00 | 3.00 | 8.00 | 0.00 | 0.00 | 15.00 |
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So, here's the scoop. I worked until 12:30 last night and didn't fall asleep until almost 2am. When my alarm went off at 6am to go run the Ghisallo Scorcher (4 mile race) I dragged butt to the can, looked at myself in the mirror and said, "It's only a 4 miler," and proceeded back to bed. I got a better workout in anyway tonight.
5pm, 80 degrees. 15 miler in 1:47:33 (7:10s). This was a great run for me tonight. Only my second run over 10 miles since the injury. I'm back to healed and my base is starting to feel right again. I'm still probably lacking some speed that will come as the miles get back up over 60/week, but I have high hopes for being able to crack 1:27 for the Lewis and Clark 1/2 marathon in 4 weeks.
This run started out with a 30 minute warm up 4 miles (7:30s on the nose). From there I hit 2 miles hard. It was tough to tell the exact mileage on Grants Trail for where the 2 mile mark was. The split time was 11:58, but this might have been about a 10th of a mile short (so we'll call those 2 miles at 6:15s). Then I ran a slower 1.5 in 10:59 (7:19s). If the 2 mile mark was .1 short of 2 miles, that makes this a 1.6 instead of a 1.5 (6:51s). Either way, I know that these 2 splits together was 3.5 miles in 22:57 (6:33s). This was a good tempo portion, but it was all at a slight downhill grade. I took about 5 minutes off here to get some water at the Affton Ice Rink and then headed back the 3.5 at a slight uphill grade. I started out slow and built speed throughout this portion. Running time for the 3.5 uphill was 24:27 (6:59s -- but I know the last 2 miles were sub 6:45s). From here I ran a 4 mile cool down back to my car in 29:40 (7:25s).
Nike Vomero - 225.5 | | 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 |
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11am, 78 degrees and sunny. Did a 5 mile recovery run today in 39:04 (7:49s). I'm putting the miles under last Friday to keep these miles on the correct week.
Nike Elite - 185 | | 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 | 1.00 | 1.00 | 0.00 | 2.20 | 4.20 | 1.20 | 0.00 | 9.60 |
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8pm and 73 degrees. Did an 8.4 mile out and back to the corner past MQP tonight. This was supposed to be an easy run, and, for the most part, it was. However, I did crank up the pace for a couple miles on the way back. Out in 32:38 (7:45s) and back in 28:57 (6:54s). I did get a pace marker around mile 3 of 6:43 and my last .9 was in 5:42 (6:20s -- this has a solid uphill in it as well). Then did a 1.2 mile cool down in 9:45 (8:07s).
Nike Elite - 194.6 | | 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 | 1.00 | 0.00 | 0.00 | 2.75 | 5.35 | 0.00 | 0.00 | 9.10 |
| Did the ole Run To Work / Run Home thing today. 83 degrees at 5pm on the way to work. 3.75 miles in 26:02 (6:56s). Splits were as follows: 7:05, 6:21. 7:35 (1.05 miles - 7:13s) , and the last .7 in 4:58 (7:06s). Not sure why I decided to hammer that 2nd mile but half-way through it I decided to do that. 75 degrees at 10:45pm on the way home from work. Took the long route back. 5.35 miles in 41:29 (7:45s). Nice, easy, controlled LSD pace on the way home. Was an enjoyable run. Nike Elite - 203.7 | | 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 | 4.60 | 4.00 | 0.00 | 0.00 | 8.60 |
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5pm and 82 degrees today. The goal today was just to get miles in at a mostly easy and comfortable pace. I would say that it was a pleasant failure. It was a failure in the sense that by easy and comfortable I would put the pace between 7:35 and 7:45 for an average. Yet I ended up sub 7:20 overall. Lets take a look at the breakdown. 8.6 in 1:02:49 (7:18s). The first 1.55 were in 12:01 (7:45s). The next 5.5 in 40:00 (7:16s). Last 1.55 in 10:47 (6:57s). An absolute progressive run, but in all honesty the pace didn't feel pressed. Definitely I was on target through the 1st 3rd and was probably still at the fast end of the target at the half-way point, but as the pace picked up, it didn't feel like I was doing anything but keeping the pace steady. I suppose this is another example of how as the body warms up properly it gets naturally faster.
Nike Vomero - 234.1 | | 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 | 1.00 | 0.00 | 2.40 | 7.60 | 0.00 | 0.00 | 11.00 |
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9pm and 80 degrees tonight. Humidity fairly tolerable, dare I say, comfortable. Did an 11 mile run. The goal was again to run easy pace (7:35-7:45). Haven't checked the splits yet, but I don't think I succeeded again. But, once again, the good news is that I felt that I was running at a comfortable pace. I would describe it as a notch below moderate, and the finish felt moderate (despite a 6:45 finishing mile). Total run time was 1:22:52 (7:32s -- aha! I almost kept it at pace ... of course, I went out at 24:15 through 3 miles). 1st 3 miles in 24:15 (8:05s). Next 4.6 in 34:35 (7:31s). Next 2.4 in 17:20 (7:13s). And a finishing mile in 6:45.
Nike Elite - 214.7 | | 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 1.00 | 0.00 | 5.25 |
| Off Today. But I'm logging Sunday's miles here to keep the weekly mileage correct. | | 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 | 6.75 | 0.00 | 6.05 | 0.00 | 0.00 | 15.80 |
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3pm and 83 degrees. 2 3-mile tempo runs with a 1.4 mile recovery run between. The first tempo run was a cold start run in 20:13 (6:44s). Splits for this run were 7:15, 6:50, 6:08 [half of this mile was downhill]. Then I did a 1.4 mile recovery run in 10:48 (7:43s). Then another 3 mile tempo run, but this one was more like a speed run than a tempo run (The reason for this is that once again I was supposed to do a race today, but did not get out of work until after 1am, assuming I was able to fall immediately asleep upon getting home I would have gotten 5 hours at best, the night before I was only able to get 4.5 hours. Given these factors I bagged the race again for the 2nd weekend in a row for the same reasons - As an aside, I had planned on running 15 mile consecutive, but schedules during the day did not allow for it) The second 3 mile block was run in 18:39 (6:13s). Splits were 6:20 (1/2 of this section was uphill), 6:08, and 6:11. After this I walked a .2 mile cool down in 2:32.
8pm and 72 degrees. 3.75 mile out in 28:23 (7:34s) and back in 25:42 (6:51s) followed by a .9 mile cool down in 7:18 (8:07s). Very pleased with the workouts today, despite the plans that fell through.
Nike Elite - 230.5 | | 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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Did an easy run today. 5.25 miles with .25 of them as 100 meter striders. Did 1 mile on the track, 3 miles on the road, then another 1.25 (4x100 meters) on the track with 100 of each 400 meters striders. Miles are being recorded under last Friday so as to keep my weekly mileage correct. Sometime in September my work schedule will change and I'll go back to Sunday being my day off.
Nike Elite - 235.75 | | 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 | 3.15 | 5.35 | 2.90 | 0.00 | 0.00 | 11.40 |
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5:15pm and 83 degrees. 10.5 mile run followed by a .9 mile cool down tonight. Total run time for 11.4 was 1:21:43. First 2 in 15:00 (7:30s). Next 3.15 in 21:47 (6:55s). Next 5.35 in 38:07 (7:08s). Followed by a .9 mile cool down in 6:48 (7:35s). This run was too fast. It was a good run run mostly at M-pace, but my intention was to keep the miles in the 7:20-7:30 range. Overall it didn't feel too stressed though.
Nike Elite - 247.15 | | 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 | 10.30 | 0.40 | 0.00 | 10.70 |
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Did Ye Ole Run To Work and Home tonight. 5pm and 83 degrees. 4.9 miles in 36:27 (7:26s). Good easy pace run.
10:30pm and 74 degrees. 5.4 in 39:53 (7:23s) followed by a .4 mile cool down in 3:14 (8:05s).
A good easy paced double today. I can really feel that my aerobic threshold is beginning to lower as my miles are getting back up there. I get to make the jump up over 60 mpw next week which will put me up over 70 mpw within 7 more weeks. This combined with the doubles I've been doing a few times a week is, I believe, the direct reason my aerobic pace has been coming down. The real test will be Lewis and Clark 1/2 Marathon on the 7th though.
Nike Elite - 257.85 | | 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 | 4.20 | 4.20 | 0.00 | 0.00 | 8.40 |
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9pm, 73 degrees and light drizzle. Did an 8.4 mile out and back to just past MQP tonight. Tried to keep my miles very light and easy and had some success on the way out. 4.2 out in 33:10 (7:54s). I think I was probably running a touch over 8s the first 2 miles and close to 7:45s the 2nd 2. Anyhow, the 4.2 back was in 30:18 (7:13s). Still the pace was comfortable, definitely not taxing.
Nike Elite - 266.25 | | 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 | 5.50 | 0.00 | 0.00 | 4.60 | 0.00 | 0.00 | 10.10 |
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8pm, 74 degrees and pouring rain tonight. First 2.3 miles in 18:01 (7:50s). 5.5 mile tempo run in 37:03 (6:44s). Finishing 2.3 in 17:00 (7:23s). Total run 10.1 in 1:12:05 (Ave ppm 7:08s). This was a tough run because of the rain. Major chaffage!
Nike Elite - 276.35 | | 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 | 6.45 | 0.00 | 0.00 | 9.45 |
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Ye Ole Run To Work and Home again.
5pm, 88 degrees, humid! 4 mile run to work, tried to keep it quick but still comfortable. Splits as follows: 7:36, 7:17, 7:01, 7:13 (ppma 7:17).
12am, 72 degrees, humid! Run home, tried to keep it light, completely in the aerobic zone. 5.45 miles in 40:29 (7:26s). Think I sped up a bit in the last mile when I heard a pack of foxes howling down by the railroad tracks 50 meters off the road!
243.55
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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 | 8.00 | 0.00 | 8.00 |
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8:30am, 83 degrees, and very humid! Ok, so my plan this morning was to go 10, but time didn't allow for 10 unless I hit them at a quick pace. I just didn't think this was a smart idea and altered the run to 8 miles at a very easy pace. This run was much akin to a cool-down after a workout. This was my cool-down for the week. It was also my 3rd run in 18 hours (17.45 miles) and I must say, I'm pretty much shot. With the humidity, only 6 hours of sleep, and basically having run home, gone to sleep and gotten up to go run, I'm very exhausted. However, the good news is that I've got almost 60 hours of rest ahead of me as my next run is not until Monday night. 8 miles in 1:04:22 (8:03s).
Nike Elite - 284.35 | | 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 |
| Off today. Sleep has been bad lately. Probably averaging about 5-6 hours a night. Got to find a way to fall asleep easier. | | 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 | 11.00 | 0.00 | 0.00 | 11.00 |
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5pm, 78 degrees, and an almost cool breeze. Ran 3.3 miles to St Louis Running Center to see about some sort of arch support for my shoe. These Nike Vomero 3s seem to be a bit thinner in the arch than the 2s were. We couldn't find anything that really worked, so we're going to try to custom build one out of some cut up inserts. After that did 7.7 more. Tried to keep the run smooth and even today. Got on the border of tired around mile 9 or so, but nothing major. Running time 1:21:41 (7:26s).
Nike Vomero - 254.55 | | 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 | 10.90 | 0.00 | 1.20 | 0.00 | 12.10 |
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Ran to work and back tonight. 4:30pm, 81 degrees. 5.45 in 39:52 (7:19s).
Ran home at 8:30pm, 75 degrees. 5.45 in 39:00 (7:09s) and then did a 1.2 mile cool down in 9:44 (8:07s).
Nike Elite -255.75 | | 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 | 11.55 | 0.00 | 0.00 | 11.55 |
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5pm and 80 degrees. First 4.1 in 31:01 (7:34s) Next 7.45 in 57:18 (7:42s). Total run of 11.55 in 1:28:20 (7:39s)Although I was pretty shot at the end of this run, I was pleased with my ability to maintain a 'easy' pace. However, it did put more strain on my leg muscles, especially my quads.
Nike Elite - 267.3
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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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7:45pm, 82 degrees and considerably humid. Ran down along the River Des Peres (sounds nice, except this is a large drainage system for rainwater that flows into the Mississippi. Given the humidity and the time of evening ... the gnats were terrible. Overall just a generally easy run tonight. I'm trying to taper without tapering for the 10k race on Monday. So I'm trying to keep my mileage fairly consistent but making the runs slower in pace. 4.5 mile out in 35:27 (7:53s) and 4.5 back [more uphill on the way back] in 34:51 (7:47s). Pretty even pace for the whole run, which is good.
Nike Elite - 276.3 | | 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 | 2.20 | 8.00 | 0.00 | 0.00 | 10.20 |
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10.2 mile run at work tonight. 80 degrees at 5:45pm. Good route with decent ups and down. Tried to keep the pace fairly easy, but did pick it up a bit in the last couple miles. Running time 1:15:22 (7:23s). Tomorrow will be a light and easy 5-7 then off on Sunday with the Labor Day 10k at the Creve Couer JCC.
Nike Elite - 286.5 | | 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 | 5.15 | 0.00 | 0.00 | 6.15 |
| Off today. But I'm logging tomorrow's miles here to keep the week mileage consistent. I've taken a liking to taking 2 days before a race off instead of the day before over my last few races. Sunday's mileage listed above. | | 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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Did 6.15 today in 47:16. Hit my 5th mile in 5:58 with the rest of the miles at an ave pace of 8:01s. Labor Day 10k tomorrow at the JCC in Creve Couer.
Nike Vomero- 260.7 | | 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 | 10.50 | 9.90 | 60.80 | 143.75 | 20.05 | 0.00 | 253.25 |
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