| 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 | 3.50 | 8.00 | 8.00 | 149.28 | 11.50 | 0.31 | 180.59 |
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| Saucony Ride Miles: 97.93 | Asics Cumulus #3 Miles: 82.66 |
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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 | 4.50 | 5.50 | 0.00 | 10.00 |
| Temps in the low 70s this morning. Ran up to the Y (3 miles [aver ppm 7:30]), then did 5.5 with Nancy and Julie (8:45s), then 1.5 back home (7:20s). A good mostly recovery day. |
| Saucony Ride Miles: 10.00 |
| | 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 | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| 9 miles today in 1:05:37 (7:17s). Good run today, splits as follows: 7:29, 7:21, 7:11, 7:25, 7:24, 7:26, 7:11, 6:50, 7:15 (cool down mile) A few good hills in there too. | |
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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 | 6.27 | 0.00 | 0.00 | 6.27 |
| 6.27 in 47:02 (7:30s) Easy recovery-ish/base run today. |
| Asics Cumulus #3 Miles: 6.27 |
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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 | 0.00 | 0.00 | 8.00 |
| 8 miles in 1:01:41 (7:42s). Recovery day today, somewhat warmer and quite humid too. | |
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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 | 0.00 | 0.00 | 0.00 |
| Did about 6 hours of heavy manual labor Friday night until about 3am in the morning Saturday pushing squeegies and chopping ice. We're taking our ice out this weekend at the ice rink so we can put a new sheet in. | | 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 | 1.00 | 11.00 | 0.00 | 0.00 | 12.00 |
| 12 miles today in 1:29:45 (7:28s). Good quality long base run. Splits as follows: 8:08, 7:42, 7:32, 7:36, 7:26, 7:17, 7:18, 7:35, 7:37, 7:24, 7:11, 6:54 (This run had about 4 quality hills in it) |
| Asics Cumulus #3 Miles: 12.00 |
| | 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 |
| No time to run today, drove the Zamboni for 12 hours today putting the new sheet of ice in. Finished about 1am. | | 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 | 0.00 | 8.00 |
| 8 miles in 1:03:31 (7:56s). Fat burning miles today. | |
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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 | 8.79 | 0.00 | 0.00 | 8.79 |
| 8.79 in 1:07:46 (7:42s). Easy aerobic base work today. |
| Asics Cumulus #3 Miles: 8.79 |
| | 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 | 6.21 | 0.00 | 0.00 | 6.21 |
| 6.21 in 47:39 (7:40s). Easy aerobic base work. |
| Asics Cumulus #3 Miles: 6.21 |
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles very easy today. No Garmin. |
| Asics Cumulus #3 Miles: 6.00 |
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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 | 7.14 | 0.00 | 0.00 | 7.14 |
| 7.14 miles in 53:38 (7:30s). All aerobic base work today. Was supposed to run the Lewis and Clark 1/2 M, but things got too complicated and I couldn't make it. |
| Asics Cumulus #3 Miles: 7.14 |
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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 | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles today in 1:12:50 (7:16s). Mild temps in the upper 70s. Stopped at the 5 mile mark for about 10 minutes. Splits as follows: 7:52, 7:27, 7:17, 7:12, 7:20, 7:34, 7:12, 7:02, 6:56, 6:51. |
| Saucony Ride 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 | 5.00 | 0.00 | 9.00 |
| 9 miles easy today. Warm up to the YMCA to meet the ladies, then 5 miles with Julie and Noreen at a very easy 9:00s+ and then a cool down back to the house. | |
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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 | 9.56 | 0.00 | 0.00 | 9.56 |
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My run today stopped by the running center at the half way point. Conditions this fall have been pleasant so far, but quite humid. Today was about average with temps in the mid to upper 70s and quite humid.
7:50, 7:40, 7:27, 7:09, 4:43 (.67 miles 7:00s). Took a 10 minute break and talked to the guys at The Running Center. 7:34, 7:29, 7:03, 7:07, 6:30 (.89 miles 7:19s) | |
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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 | 8.02 | 1.00 | 0.00 | 9.02 |
| 9.02 miles today in 1:06:18 (7:21s). Splits as follows: 7:39, 7:32, 7:23, 7:20, 7:23, 6:58, 7:32, 7:18, 7:05 | |
| | 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 | 0.50 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 8.00 |
| 8 miles in 58:34 (7:19s). My AB (aerobic base) pace is starting to come down a bit. But I'm still feeling a bit unmotivated right now so I'm trying to monitor that carefully. I continue to get less sleep than I actually need and as a result am trimming a bit off the miles. All in all though, I'm fairly pleased with what I'm able to do despite all this. Splits today were: 7:50, 7:28, 7:13. 7:06, 7:16, 7:13, 7:06, 3:10 (.5 @ 6:23 pace), 4:08 (.5 @ 8:16 pace). | |
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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 |
| Easy base run today down to the Y where I ran with Julie. We actually got off a pretty good clip for her and I suspect we were running between 7:45s and 8:00s. Got in a good 3 or so before and after for a total of around 10 miles. No watch and no Garmin. |
| Asics Cumulus #3 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 | 2.00 | 1.00 | 1.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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Humid again today and temps in the mid to upper 70s this evening. Got in a double progressive 4 miler with about a 5 minute rest in between. Mile 3 of the 2nd set was uphill and as I came to the top I could tell I was running a slight oxygen debt and I wanted to continue to improve my pace on the final mile while staying controlled in terms of form and muscle control, so I took about a 2 minute break. By the time I finished the 2nd set I was in a pretty good state of oxygen debt.
Splits:
Set 1: 7:50, 7:23, 7:07, 6:25
Set 2: 7:08, 6:57, 6:36, 6:22
Cool down mile in 7:15 |
| Asics Cumulus #3 Miles: 9.00 |
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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 | 9.04 | 0.00 | 0.00 | 9.04 |
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Another mid 70s very humid day. Even some slight rain today. 9 mile AB run with the pace pushing to Steady State on the uphills. 9.04 miles in 1:08:02 (7:31s). Splits as follows:
8:07, 7:39, 7:49, 7:49 (not sure this is right), 7:26, 7:15, 7:08, 7:33 (tried desperately hard to slow the pace down to recoveryish 8:00s[I have such a hard time with this]), 7:16 | |
| | 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 | 1.00 | 0.00 | 2.00 | 5.00 | 0.00 | 0.31 | 8.31 |
| Double progressive 4 miler today. Out and back. Very windy today. I thought I was working too hard to be hitting the times I did on the way out and once I started on the way back with the wind I was able to see that. Splits out were: 7:48, 7:17, 7:11, 7:17 1:11 (.16 -- 7:38s). On the way back they were: 7:19, 6:50, 6:45, 6:36, 1:19 (.15 -- 8:41s). | |
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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 |
| 9 miles in 1:09:54 (7:45s). Easy AB/Fat Burning run. |
| Asics Cumulus #3 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 | 8.25 | 0.00 | 0.00 | 8.25 |
| 8.25 in 1:04:28 (7:48s). Another AB/FB run. |
| Asics Cumulus #3 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 | 3.50 | 8.00 | 8.00 | 149.28 | 11.50 | 0.31 | 180.59 |
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| Saucony Ride Miles: 97.93 | Asics Cumulus #3 Miles: 82.66 |
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