| 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 | 1.00 | 0.00 | 1.20 | 0.00 | 10.80 | 0.00 | 59.90 | 121.20 | 5.00 | 1.00 | 200.10 |
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| Asics Cumulus #1 Miles: 142.65 | Nike Pegasus Miles: 22.70 |
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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 | 5.75 | 2.95 | 0.40 | 0.00 | 9.10 |
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5pm and 30 degrees, just a touch of sleet. 2.9 in 20:55 (7:13s). 2.8 in 19:34 (6:59s). 2.9 in 20:00 (6:54s). I think the 2.9s were really closer to 2.95. Total run was about 8.7 in 1:00:29 (6:57s). Finished with .4 cool down in 3:16 (8:10s)
Cumulus - 172.9 | | 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 | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
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5pm and 28 degrees. No real wind or precipitation. 9.4 mile base run tonight in 1:05:19 (6:57s). A good run. Continued to work on proprieceptive cues 1. leaning forward from ankles from last week, and 2. naval to spine (added in this week). Also I added 3. pulling the road on all uphills.
Cumulus - 182.5 | | 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 | 6.40 | 2.00 | 0.00 | 0.00 | 8.40 |
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10am, 40 degrees and very windy. Did an 8.4 mile out and back to the corner of MQP. Fought the wind big time miles 3 and 4, but had it working for me on the way back. Out in 30:37 (7:17s) and back in 28:59 (6:54s). 59:36 (7:06s) overall. Felt a little harder than moderate, which is not where I want to be. I want most of these base runs to be near the faster end of my steady state zone, but not going into a place where I'm beginning to work anaerobically. Given wind conditions, I'm calling 2 of the 4 miles out M-pace miles.
Cumulus - 190.9 | | 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 | 7.85 | 0.00 | 0.00 | 7.85 |
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Cold this morning, 18 degrees. Luckily not much wind. Tried to keep the miles consistant throughout the run. 7.85 in 56:34 (7:13s). Hit the 3.05 mile mark in 22:10 (7:16s), so it looks like it was fairly consistent.
Cumulus - 198.75 | | 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 | 9.40 | 0.00 | 0.00 | 9.40 |
| 5pm, 38 degrees and a touch of a winter breeze. Did 9.4 miles at a fairly consistent pace. 1:06:45 (7:06s). |
| Asics Cumulus #1 Miles: 9.40 |
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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 | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
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12pm, 43 degrees and a slight breeze. 8.2 mile run today with 10 100-300 yard hills built in. Hills ranged from what I would consider slight to significant. Running time was 56:49 (6:56s). I'm having trouble figuring a few things out. The pace I'm running seems to be quick, perhaps too quick, considering 2-3 months ago my base pace was in the 7:20 range. It seems now that its around the 7:05 range. The workouts are not easy, but I've also put a few pounds on and surely lost some degree of fitness having only ran about 10 times in the last 5 weeks. I guess it seems that the pace is faster than I should be going, and it doesn't feel easy, but then its certainly not 'difficult either'. Somewhere in between. I just don't know if I should go with this and assume that my body has made a jump, or if I should back off for fear of crashing later in the training cycle. It honestly 'feels' about where I should be for a base run, but the actual ppm seems too fast. |
| Asics Cumulus #1 Miles: 8.20 |
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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 | 12.20 | 0.00 | 0.00 | 12.20 |
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3pm, 45 degrees and very windy. The wind was terribly inconsistent -- stiff and swirling. Battling it was tough, having it at my back was great, but I could never tell when it was going to hit and from where. First Saturday Long Run on the road to Boston today, 12.2 miles in 1:27:58 (7:13s). Pace felt very good, comfortable, yet not slow by any means. |
| Asics Cumulus #1 Miles: 12.20 |
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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 | 6.35 | 0.00 | 0.00 | 9.35 |
| Beautiful December night, nearly 60 degrees, but a very strong wind. Moisture hanging in the air, with a storm heading into town. Did a 9.35 mile run in 1:07:54 (7:16s). It seems pretty clear that my aerobic base pace has come down to the 7:15/mile range. |
| Asics Cumulus #1 Miles: 9.35 |
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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 | 6.20 | 0.00 | 0.00 | 1.20 | 0.00 | 0.00 | 7.40 |
| Very cold tonight. 4:30pm, 18 degrees and the wind biting into the cheeks and face. Did a 6.2 mile tempo-ish pace 40:26 (6:31s), followed by 1.2 mile cool down 9:18 (7:45s) |
| Asics Cumulus #1 Miles: 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| A real fun winter running day today ..... hah! About 20 degrees and freezing drizzle. 4pm run. Glasses had a frosty coating on them by mile 4 and had to take them off. Icicles forming on the beard and eyebrows and the jacket was actually beginning to make a crunchy sound! Sides of the streets were a little slushy. Did an easy 8 mile run at in 59:39 (7:27s -- working at about 7:15 pace probably after accounting for the effect of footing over slush and snow). |
| Asics Cumulus #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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking a day off today. Want to keep my miles below 50 this week. I'm at 24+ now with a 12 miler planned on Saturday. Weather is supposed to warm up, so today is a good day for rest. | | 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 | 1.20 | 0.00 | 0.00 | 0.00 | 4.40 | 1.20 | 1.20 | 0.00 | 8.00 |
| Noon, 29 degrees, little to no wind. Some days you just don't have a clue what you're really doing pace wise. The plan today was to run 6-7 miles and hit 6-7x1 minute @ 5k pace with the rest in the 7:15 range. So I headed off on a course that I thought was about 6-7 miles, but I wasn't certain. It turns out that I did an 8 mile loop. I hit my 7x60secs@5k pace and probably did another 1.2 at base I pace recovering and another 1.2 at base II pace, with the rest of the run at marathon pace (6:50ish range maybe). At any rate, the entire run was 8 miles in 55:16 (6:54s -- average pace for the entire run @ M-pace). A good quality workout that had my tongue dragging on the concrete at the finish. |
| Asics Cumulus #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 | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 38 degrees at noon today and very windy. Did a 3 mile "recovery run" in 23:00 (7:40s). This was an out and back course, so I tried an experiment on the 3 miles back and threw in 4 proprieceptive cues (leaning forward, naval to spine, pulling the road, and glute squeeze). These techniques are intended to improve running economy. I found I couldn't help but run faster, even though I was doing my best to run slowly. My pace on the way back was 3 miles in 20:36 (6:52s - M-pace). I found that when I let up these cues I was able to slow down, but when I added them back in my pace necessarily increased on its own. This was a good experiment and I think demonstrates the benefits of these cues without doubt. Total run time for 6 miles was 43:36 (7:16s). | |
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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 | 4.60 | 0.00 | 1.45 | 5.70 | 0.00 | 0.00 | 11.75 |
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37 degrees at 2pm today. Planned around a 11-12 miler with about 5 in the middle at below goal M-pace (6:53s). Started out with 3.2 miles in 23:41 (7:24s). Then I added in the same 4 propreiceptive cues that I added yesterday and did 4.6 in 29:25 (6:24s). This was encouraging because what I tried to do was to keep my breathing under control and concentrate on the cues without necessarily paying attention to running quickly. Finished the run with another 3.45 in 24:09 (7:00s -- finishing mile was at m-pace 6:50), followed up with a .5 mile cool down. Total run was 11.75 in 1:20:56 (6:53s -- right on M-pace average, which includes the .5 mile cool down). |
| Asics Cumulus #1 Miles: 11.75 |
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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 |
| 5 degrees today .... 6 miles at 7:30 pace on the T-mill. Ugh, I hate that thing! 2.0 degree incline. |
| Asics Cumulus #1 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 | 3.90 | 0.00 | 1.00 | 10.00 |
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20 degrees at 1:30 today. Felt colder than that, but I suppose it wasn't. Did 3.9 base run in 28:46 (7:23s). Then hit 3x.3 mile hill repeats in 90 seconds (5:00 mile pace) with about 3:10 recovery in between each repeat so that each repeat went off exactly every 5 minutes. Then hit 4.1 miles back in 27:47 (6:47s). This was a hard workout ... "putting the hours in on the training ground", as it were.
I'm using weight tracker now to produce weight immediately following my run. Although there are probably more consistent times of the day to use, I know I will check my weight after the run as I do so just before I hop in the shower. |
| Nike Pegasus 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 | 7.80 | 0.00 | 0.00 | 7.80 |
| 27 degrees and occassional rain drops at 1pm today. Did a 7.8 mile "recovery run" in 57:45 (7:24s). |
| Asics Cumulus #1 Miles: 7.80 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off Today. | | 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 | 2.10 | 9.15 | 0.00 | 0.00 | 11.25 |
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3pm and 38 degrees, no wind. The goal today was to do a base run + drills thrown into the middle of the run [5 sets of both skipping hill bounds (30 bounds) and running no arms (60 seconds -- thumbs locked in front creating a circle with arms trying to keep hands as still as possible)]. The entire run was progressive in pace, and I think near the end I was probably running sub M-pace, but I'm not sure. I tried do the hill bounds up hills and the running no arms down hills. All downhills I encountered that were not being utilized for drills I tried to hit moderately firm to get ready for all the downhill of Boston. (Drills occurred about every 4-5 minutes alternating between types.) 10.1 miles in 1:12:30 (7:11s) I suspect that if I took out the drills it would have been more like 10.1 in 1:11 ((7:02s). Finished with 1.15 cool down in 9:00 (7:50s). Overall a good run. |
| Asics Cumulus #1 Miles: 11.25 |
| | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
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9am, 45 degrees and no wind. Moisture sort of hanging in the air, but no true precipitation.
Did 7.5 mile recovery run in 55:56 (7:27s). |
| Asics Cumulus #1 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 | 12.10 | 0.00 | 0.40 | 0.00 | 12.50 |
| What a run today. 70 degrees at the end of December! 1pm run accompanied by seriously torrential rain that started about 10 minutes into my run. Numerous times the road was a small river flowing and frequently the water was above the top of my shoe. Throughout this run I attacked all the downhills. This was a very hilly route, both up and down. 12.1 in 1:22:51 (6:50s) followed by .4 mile cool down. |
| Asics Cumulus #1 Miles: 12.50 |
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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 | 6.70 | 0.00 | 0.00 | 6.70 |
| 9am and 31 degress, no wind. Quite a weather change from yesterday. 6.7 mile recovery run today in 50:54 (7:36s). | |
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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 |
| Off today. Went out for a glorious steak dinner with my wife. | | 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 | 10.20 | 0.00 | 0.00 | 10.20 |
| Ugh. I ate so much last night. I'm nearly 170 this morning. Clearly today's run calls for a fat burning aroebic base run. 10.2 miles in 1:14:22 (7:17s). Post run weight was 164. I really need to focus on bringing my morning weight back down near 160-162 by the end of January. Shouldn't be a problem. |
| Asics Cumulus #1 Miles: 10.20 |
| | 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 | 13.10 | 0.00 | 0.00 | 13.10 |
| 2:30pm, 30 degrees and a light breeze. Today's run was a 1/2 marathon base paced run. I wasn't sure of the exact distance while I was doing it, but I thought it was around 12 miles. While I was running the pace felt like it was a very easy and casual work load. I would have guessed the pace to be around 7:20. According to google maps though it was 13.1 in 1:31:55 (7:01s). Quite a bit faster than I thought. I hope this is not an inaccurate google map measurement. It happens now and then. At any rate. That's it for this year, just 4 miles short of 2200. |
| Asics Cumulus #1 Miles: 13.10 |
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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 | 1.00 | 0.00 | 1.20 | 0.00 | 10.80 | 0.00 | 59.90 | 121.20 | 5.00 | 1.00 | 200.10 |
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| Asics Cumulus #1 Miles: 142.65 | Nike Pegasus Miles: 22.70 |
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