| 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 135.35 | 5.85 | 6.82 | 150.52 |
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| New Balance 578 Miles: 47.30 | Asics Landreth Miles: 53.17 | Asics DS Trainer #1 Miles: 50.05 |
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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 | 0.50 | 0.20 | 8.70 |
| Great night for a run, despite humidity through the roof at 90%, the temps were in the mid 70s. Did 4 miles out, followed by .25 jogging recovery, .2 walking, then .25 more jogging before 4 more back. First 4 miles were about 8:00, 7:40, 7:30, 7:30. On the way back 8:00, 8:00, 7:30, 7:10. |
| New Balance 578 Miles: 8.70 |
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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 | 5.00 | 0.60 | 5.60 |
| 90 degrees, 60% humidity, heat index around 100, sunny, hot, humid -- 5pm. Probably not the best conditions for running, so I went very easy 8:30s-8:45s. 3 miles running, .3 miles walking, 2 miles running, .3 miles walking. |
| Asics Landreth Miles: 5.60 |
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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 | 0.15 | 7.15 |
| Wow, 93 degrees and 68% humidity at 9:30pm. Given conditions, all in all not a bad run. 5 miles in the 8:00s range with mile 1 and 4 easy and mile 3 ramped up a touch. Then .15 miles walking recovery for 3 minutes before another 2 in both sub 8:00s. |
| Asics DS Trainer #1 Miles: 7.15 |
| | Comments(3) |
| | 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 | 8.25 | 0.00 | 0.00 | 8.25 |
| Beautiful night for St Louis summer. Maybe 75 degrees and not very humid. Did 3 x 2.75 (2-3 minutes rest between sets) on the track at work. Would have run straight through, but I needed to go back into the ice rink and check on the last group now and then. No watch, no garmin. Definitely the last 1.75 of each set was 7:00-7:15s though. I know I did my last 2 miles around 14 minutes and I backed off the 2nd mile just a touch. |
| Asics DS Trainer #1 Miles: 8.25 |
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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 | 0.00 | 1.00 | 7.15 | 0.00 | 0.00 | 8.15 |
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A rollingly progressive run tonight. Another great summer night with temps in the mid 70s and only moderate humidity. Average pace: 7:29s
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| New Balance 578 Miles: 8.15 |
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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 | 7.75 | 0.00 | 0.25 | 8.00 |
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Low 90s, high humidity. 7.75 miles with .25 miles walking recovery to bring heart rate down in the middle. Ave pace: 7:45s. |
| Asics Landreth Miles: 8.00 |
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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 | 6.25 | 0.00 | 0.25 | 6.50 |
| 4:45pm. 101 degrees, 60% humidity, heat index over 110. Sunny, hot, humid, oppressive. Did 3.25 mile loop sub 8:00s. Sat in the house for 5 minutes, cooled off, drank a G2. 2nd lap, walked .1 miles after every 1 mile. Body was just heating up too much. |
| Asics DS Trainer #1 Miles: 6.50 |
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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 | 7.30 | 0.00 | 0.00 | 7.30 |
| 9pm, 90 degrees, humid. 7.3 continuous base miles. |
| Asics Landreth Miles: 7.30 |
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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 | 0.00 | 0.00 | 4.00 |
| 4 miles easy on stadium stairs at work. |
| New Balance 578 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 | 6.35 | 0.00 | 0.00 | 6.35 |
| Nice night, temps in the 70s, humidity relatively low. 6 miles @ ave. pace of 7:20s with .35 mile cool down. |
| Asics DS Trainer #1 Miles: 6.35 |
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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 | 0.60 | 9.10 |
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So I think last thursday I strained my hamstring muscles doing one of those stupid competition things. I was racing 2 kids from the high school hockey team from goal line to goal line, they were on the ice, I was sprinting next to them. I figured if I could get out to a quick enough lead I might be able to hold them off over the short distance. Interestingly, I got out quicker and finished quicker, but they made up too much ground in the middle section and beat me by about 8-10 feet. At any rate, I think as a result I strained my hams. There were 2 fairly steep hills in today's run that I opted to walk up as a result of the strain. So 4.5 miles running, then .35 walking, then 4 miles running, then .25 walking. |
| New Balance 578 Miles: 9.10 |
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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 | 6.50 | 0.00 | 0.75 | 7.25 |
| Got a little hotter today and more humidity back. Temps in the upper 80s to low 90s with moderate humidity. I was exhausted from little sleep the last 2 nights and cut the run short by a mile and walked half a mile home. |
| Asics Landreth Miles: 7.25 |
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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 | 0.00 | 1.00 | 7.50 | 0.00 | 0.30 | 8.80 |
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Noon, temps in the low 90s, heat index over 100, very humid. 2 x 4.25 with .15 walking at the end of each lap. 10 minutes core temp cool down inside between laps. 2nd lap skies were overcast with a storm approaching and some temp cool-down. As a result I was able to jack the pace up for lap 2 getting in 1 mile at 6:50 pace, with the other 3 miles sub 7:30ish. First lap pace around 8:00s. |
| Asics DS Trainer #1 Miles: 8.80 |
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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 | 0.17 | 9.17 |
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Noon, sunny, fairly hot, mid 80s, lower-moderate humidity. 8 miles with a 3 minute water stop at 5.3. Finishing mile in 7:15 (ave pace: 7:31s). .17 miles walking followed by 1 mile cool down at 8:02. Decent run today. Base pace is coming down quickly as the temps are starting to drop. Should easily be doing sub 7:15s within a few weeks if the temps get into the 70s. |
| Asics Landreth Miles: 9.17 |
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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 | 6.50 | 0.00 | 1.50 | 8.00 |
| 9am run. Ugh. I really hate morning runs. My body feels so incredibly sluggish if I run anytime within the first 2 hours of being up. I just need time to work the kinks out, so to speak. At any rate, 80 degrees, sunny, hot, quite humid. Today was the beginning of the Fall Women's Training Group I run. So I ran 3.5 miles up to the track, together we ran 2 miles on the track running the straights (30s) and walking the turns. Then another 2 miles home followed by .5 mile walking cool down. Everything was working against me today. Not enough 'Up Time' before the run, short nights sleep, woke up with throbbing leg from pinched nerve or muscle tightness that I was able to work out with some stretching, and I ate too close to my run. Good thing it was a recovery day. |
| Asics DS Trainer #1 Miles: 8.00 |
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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 | 7.50 | 0.35 | 0.00 | 7.85 |
| Temps in the upper 70s to near 80. Sunny, but less humid than yesterday. 7.5 miles @ 7:21s. 3 minute rest after 5. My leg (leg) was a bit sore/swollen feeling near the ankle and behind the knee. Probably a touch of overuse. I'm on pace for 50 miles this week. Haven't done more than 45 most of the summer and only probably a handful of weeks over 40. Thus, the quick break before I hit the longest of the 6 hills on this run. Finished it off with .35 easy jog near 9:00s for the cool down. |
| Asics Landreth Miles: 7.85 |
| | 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 | 0.00 | 8.80 | 0.00 | 0.00 | 8.80 |
| Nice day. Noon, mid 70s, sunny, slight humidity. 8.8 continuous AB miles today. Ave pace for 8.35 was 7:37s followed by .45 cool down. |
| New Balance 578 Miles: 8.80 |
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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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.50 | 5.00 |
| At work tonight. 1 mile warm up on track @ AB pace. 2.25 miles of stadium stairs, hitting the ups quick and high knees, followed by .25 mile on the track ABP, then 1 mile of 1/4 mile pace on the straights and easy jog the turns followed by .5 mile cool down @ ABP. |
| Asics DS Trainer #1 Miles: 5.00 |
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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 | 8.25 | 0.00 | 0.30 | 8.55 |
| 1pm, mid to upper 70s, overcast. Cool, but very humid. Not enough sleep last night. Sluggish today. 8.25 miles with 3 brief rest/walking recovery stops. Pace was just a touch over 7:30s. |
| New Balance 578 Miles: 8.55 |
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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 | 6.75 | 0.00 | 1.25 | 8.00 |
| Easy recovery day. Met the ladies over at the track for the training group. 2.75 miles over, 2.5 miles on the track (1 of it walking recovery). 2.75 miles home. |
| Asics Landreth Miles: 8.00 |
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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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 135.35 | 5.85 | 6.82 | 150.52 |
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| New Balance 578 Miles: 47.30 | Asics Landreth Miles: 53.17 | Asics DS Trainer #1 Miles: 50.05 |
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