| 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 | 3.00 | 10.31 | 124.63 | 5.41 | 0.89 | 144.24 |
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| Asics Cumulus #3 Miles: 55.16 | Saucony Ride Miles: 44.12 | Asics Cumulus #2 Miles: 44.96 |
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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 | 7.50 | 0.00 | 0.00 | 9.50 |
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Upper 70s and humid at 5pm. It had just rained earlier today, so the humidity was fairly excessive. Was planning on 11, but at the 5 mile mark I was having some GI issues and decided that I should turn around and head back instead of pushing on and around the full loop. I also cut about .5 miles out by taking a different route back. 9.5 miles in 1:09:52 (7:21s). Similar to yesterdays run, progressive, but this time with garmin splits.
7:58, 7:36, 7:28, 7:34, 7:18, 7:11, 6:58, 6:40 -- switch to cool down mode 7:13, 3:51 (.5 miles @ 7:44s) |
| Asics Cumulus #3 Miles: 9.50 |
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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 | 9.13 | 0.00 | 0.00 | 9.13 |
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80 degrees at 11:30am and moderate humidity. Sunny with a slight breeze. 9.13 aerobic base miles today. Miles 7 and 8 started to move down towards the aerobic steady state zone. Another good progressive run. Splits as follows:
9.13 in 1:08:11 (7:28s)
7:49, 7:36, 7:39, 7:27, 7:22, 7:20, 7:12, 7:08, 7:35, :58 (.13 -- 7:32s) | |
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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 | 0.34 | 5.34 |
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Ran to work tonight. 90 degrees and quite humid. Had some muscle discomfort in my left thigh so I stopped after 4 miles, walked for .34 and then ran the last mile. Opted to rest it and get a ride home from work. Splits for the 5 running miles as follows:
7:42, 7:25, 7:19, 7:14, 7:26 |
| Asics Cumulus #2 Miles: 5.34 |
| | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 base miles today. Going to take some time off for a bit until the kids go back to school. |
| Asics Cumulus #2 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 | 6.30 | 0.00 | 0.30 | 6.60 |
| 6.3 mile run today with another .3 mile walking at the end. Most of the miles between 7:30 and 7:40. | |
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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 | 8.50 | 0.00 | 0.00 | 8.50 |
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75 degrees and humid at 9:15am. Today it begins. 10 years in the waiting, all kids in school full day! Sa-weet! And so I begin the climb towards 75mpw. 8.5 miles today easy in 1:04:17 (7:33s). Splits as follows:
8:05, 7:34, 7:32, 7:42, 7:32, 7:33, 7:24, 7:13, 3:38 (.5 -- 7:16s). |
| 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 | 1.00 | 8.42 | 0.00 | 0.00 | 9.42 |
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AM: Hot and steamy. Was going to do an 8 miler, but at mile 3 I could tell that I didn't have the fuel for it. The run was at 10am and I had not yet eaten. I could feel a slight wave of naseau come over me, so I decided to turn the day into a double. 5.32 in 39:59 (7:31s). 7:38, 7:30, 7:25, 7:43, 7:26, 2:15 (7:07s).
PM: 5:15 still hot and steamy. 4.1 miles in 31:00 (7:33s) -- 7:53, 7:32, 6:58, 7:53, :42 (7:12s). |
| Asics Cumulus #2 Miles: 4.10 | Saucony Ride Miles: 5.32 |
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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 |
| Cooler today, but still humid. I can tell that I've lost a lot on my base and will need to go about building to 75mpw carefully to avoid injury. 7 miles in 53:36 (7:39s) -- 8:06, 7:44, 7:30, 7:38, 7:33, 7:27, 7:34 (stopped for water at a bank around 4.5 miles). |
| Asics Cumulus #3 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 | 0.31 | 7.19 | 0.00 | 0.00 | 7.50 |
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Temps in the mid 70s with a bit of humidity. 7.5 mile aerobic base run finishing with a .31 mile uphill pick-up. Running time 57:02 (7:36s). I'm still feeling out of shape from the layoff, but slowly recovering. Stopped for water at the 5.2 mark. Splits as follows: 7:57, 7:23, 7:44, 7:44, 7:41, 7:27, 7:23, 2:06 (.31 uphill in 6:44s), 1:33 (.19 recovery in 8:22s) |
| Asics Cumulus #3 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 | 1.00 | 1.00 | 7.52 | 0.00 | 0.00 | 9.52 |
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Temps in the upper 70s, tiny breeze. Great day for a run considering its August. 9.52 mile aerobic base run today. Finally felt like I got a good one in this week. Didn't stop at all in the middle of the run and hit my last 2 at MGP and faster. 9.52 in 1:11:01 (7:27s). Splits: 8:06, 7:45, 7:54 (uphill), 7:36. 7:15. 7:29, 7:23, 6:57, 6:27, 4:04 (.52 -- 7:54s). |
| Asics Cumulus #2 Miles: 9.52 |
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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 |
| 10 mile aerobic base run today. Solid easy run. Temps in the mid 70s and sunny. Splits as follows: 10 miles in 1:14:35 (7:27s) -- 7:46, 7:40, 7:27, 7:31, 7:31, 7:23, 7:20, 7:22, 7:24, 7:06 |
| Asics Cumulus #2 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 | 4.00 | 5.41 | 0.00 | 9.41 |
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9am, temps in the mid to upper 70s and sunny. Ran 2.3 miles down to the YMCA at standard aerobic base pace (7:30s). Picked up Julie and Karen and ran 3 very easy with them (10:00s). After I dropped them back off I hit 2 more miles ABP (7:15s) and then ran into Noreern. Ran 2.1 miles back towards my house at easy base pace (9:00s) where she continued on . |
| Asics Cumulus #3 Miles: 9.41 |
| | 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 | 3.00 | 6.81 | 0.00 | 0.00 | 9.81 |
| 9:30am, temps climbing into the low 80s and humid, definitely a warmer run than the last few weeks -- 9.81 miles in 1:13:08 (7:27s) 3 of these miles @ MGPish. Some good hills in this run today. Splits as follows: 7:51, 7:27, 7:27, 7:24, 7:29 (long and solid uphill in this mile), 6:59, 7:00, 7:28, 7:53 (another big hill), 6:05 (.81 miles @ 7:29s with 1 more good uphill, but not nearly like the other 2). Stopped at the Running Center at about 7.5 miles for 10 minutes to cool down, get a drink and talk to the guys for a bit before finishing with some easier miles. | |
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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 | 7.06 | 0.00 | 0.00 | 7.06 |
| Temps in the mid 80s and humid. Not feeling the love too much today. Not enough sleep last night and a couple beers too many. 7.06 in 52:30 (7:26s). Was going to do 8, but because I was feeling sluggish and am planning a long run tomorrow I cut it down a mile. | |
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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 | 0.25 | 10.25 |
| 10 mile run today in 1:16:38 (7:39s). 10am, temps in the mid 70s and very humid. Aerobic/fat miles. Splits as follows: 7:57, 7:32, 7:38, 7:39, 7:42, 7:44, 7:42, 7:36, 7:37, 7:26 followed by .25 mile regeneration. |
| Asics Cumulus #3 Miles: 10.25 |
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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 | 0.00 | 2.00 | 0.00 | 4.20 | 0.00 | 0.00 | 6.20 |
| Mid 70s and 10am. Did a 6.2 mile run today with 1 mile warm-up, then 1 mile tempo pick-up (6:36s), 2 miles, 1 mile tempo pick up (6:27s), 1.2 mile cool down. Most of my non-pick-up miles were between 7:30 and 7:45s. | |
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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 | 3.00 | 8.50 | 0.00 | 0.00 | 11.50 |
| Temps in the upper 60s to low 70s @ 9:30am. 11.5 miles today with 5.5 of them between 7:15 and 6:45s, but this is just a guess as my garmin had battery issues. |
| Asics Cumulus #3 Miles: 11.50 |
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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 | 3.00 | 10.31 | 124.63 | 5.41 | 0.89 | 144.24 |
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| Asics Cumulus #3 Miles: 55.16 | Saucony Ride Miles: 44.12 | Asics Cumulus #2 Miles: 44.96 |
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