| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | 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 | 7.05 | 96.60 | 0.00 | 1.03 | 105.68 |
|
| Saucony Ride Miles: 56.98 | Asics Cumulus #3 Miles: 48.70 |
|
| | 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 | 7.06 | 0.00 | 0.00 | 10.06 |
| 10.06 miles in 1:13:19 (7:17s). Splits as follows: 7:44, 7:36, 7:25, 7:23, 7:08, 7:07 6:54, 6:53, 6:48, 8:16 (1.06 -- cool down) |
| Saucony Ride Miles: 10.06 |
| | 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 |
| Clearly going backwards here. Can't wait for the wife and kid to go back to work/school next week from their 3 week break. We'll see if I'm able to put a 5-6 day week together here this upcoming week. | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 | 0.00 | 1.03 | 10.03 |
|
10.03 miles in 1:14:11 (7:23s). Progressive run today. Temps around 70, mild and sunny, no wind. 10 miles progressive (mostly) today. The plan was to stick in the mid-AB range today, but I felt good and the pressed pace wasn't at all very taxing. The final mile before the cool down I focused entirely on breathing and form, the result gave me a what felt like a very strong mile (6:02). Splits as follows:
8:01, 7:44, 7:25, 7:34, 7:13, 7:31, 7:09, 6:53, 6:02, 8:34 (1.03 cool down) |
| Saucony Ride Miles: 10.03 |
| | 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 | 7.07 | 0.00 | 0.00 | 7.07 |
| 7.07 miles in 52:16 (7:23s). Progressive AB run today. Splits as follows: 7:45, 7:26, 7:23, 7:22, 7:17, 7:06, 7:21, :31 (.07 -- 7:43s) |
| Asics Cumulus #3 Miles: 7.07 |
| | 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 | 8.10 | 0.00 | 0.00 | 8.10 |
|
No Garmin, no headphones today, 55 degrees and sunny. Very light and easy AB/Fat Run today. The miles were comfortable. Google maps says it was 8.2. I checked my Garmin for a similar stored run and I'm putting it about 8.1. Either way, the pace shows much faster than it FELT. At 8 miles in 1:00:33 would have been 7:34s, 8.1 @ 7:28s and 8.2 @ 7:23s. I'm going to split the difference and call this 8.1 @ 7:28s. Very solid considering I was running on feel and trying to stay light and easy. |
| Asics Cumulus #3 Miles: 8.10 |
| | 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 | 2.05 | 6.00 | 0.00 | 0.00 | 8.05 |
| Pouring rain today. 8.05 miles on the Dreadmill, progressive style. Started out at about a 7:45 mile and dropped it around 5-6 seconds/mile every mile. Finishing mile in 7:08. The humidity was crazy in the gym and when I finished my clothes were as drenched as a mid-summer run. Heart rate was probably faster than pace would indicate, so I'm going to claim all these miles were done 10-15 seconds/mile faster in terms of heart rate. | |
| | 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 | 8.30 | 0.00 | 0.00 | 8.30 |
| 8.3 Fat Miles in light rain today. Running time 1:04:44 (7:48s) |
| Asics Cumulus #3 Miles: 8.30 |
| | 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 | 10.41 | 0.00 | 0.00 | 10.41 |
| Great day for a run, mid 50s and sunny, a little breeze. 10.41 Fat Miles today at a nice easy pace. Running time of 1:21:35 (7:50s). Splits: 8:10, 7:57, 8:03, 7:54, 8:00, 7:44, 7:43, 7:41, 7:31, 7:36. 3:12 (.41 @ 7:52s). Finally I've gotten a six day week in and cracked 50 miles. |
| Saucony Ride Miles: 10.41 |
| | 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 |
|
Low 50s today at 11am. Perfect conditions for a run. Overcast but not raining. 11 miles easy in 1:23:44 (7:36s). Splits as follows:
7:52, 7:30, 7:41, 7:41, 7:44, 7:36, 7:39, 7:35, 7:29, 7:25, 7:28 |
| Asics Cumulus #3 Miles: 11.00 |
| | 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 | 10.05 | 0.00 | 0.00 | 10.05 |
|
Upper 40s today and a touch humid. Easy AB run of 10.05 in 1:15:54 (7:33s). Splits as follows: 8:03, 7:37, 7:45, 7:41, 7:37, 7:34, 7:30, 7:21, 7:08, 7:17, :18 (.05 miles @ 6:34s) |
| Saucony Ride Miles: 10.05 |
| | 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 | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
|
Mid 40s and drizzle. Good running conditions again today. Did 6 miles up to the Running Center to pick up some gloves and hat for the winter. Easy AB miles again today. Splits as follows:
7:55, 7:36, 7:34, 7:30, 7:15, 7:08, 7:09, 7:18, 7:08
9 miles in 1:06:33 (7:23s) |
| Asics Cumulus #3 Miles: 9.00 |
| | 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 | 8.38 | 0.00 | 0.00 | 8.38 |
| 8.38 miles in 1:02:00 (7:24s) | |
| | 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 | 5.23 | 0.00 | 0.00 | 5.23 |
| 5.23 miles in 39:52 (7:37s) |
| Asics Cumulus #3 Miles: 5.23 |
| | 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 | 7.05 | 96.60 | 0.00 | 1.03 | 105.68 |
|
| Saucony Ride Miles: 56.98 | Asics Cumulus #3 Miles: 48.70 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|