| 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 | | 1.50 | 0.00 | 2.00 | 0.00 | 29.20 | 69.25 | 168.70 | 55.90 | 565.00 | 1197.60 | 97.55 | 9.35 | 2196.05 |
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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 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 10:30am 21 degrees and windy. Overall run felt comfortable with only a little knee discomfort. |
| | 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 |
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Off Today |
| | 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 | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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9:30am 10 degrees. One trip around Forest Park starting and ending at the South Zoo Entrance + 2 miles out and back (down and up Skinker Hill). Overall I felt good, but the cold contributed to some knee stiffness. (pace was just a touch over 7:30s.) |
| | 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. |
| | 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 | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles in 1:54:00. 3pm run and 50 degrees. Very hilly course out lockwood turning into Adams to Manchester. Manchester back to Brentwood to Marshall. Knees and hips sore, but negative 5 mile splits run: 39 minutes, 38 minutes, 37 minutes. |
| | 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. |
| | 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 |
| 41 minute recovery run @ about 9:00s. Probably have strained a muscle in the back of my left knee where the ham comes into the knee (probably did on Sat.) |
| | 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 |
| Knee still hurting a bit today. |
| | 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 | 0.00 | 3.00 | 3.20 | 0.00 | 0.00 | 8.20 |
| 8 mile run in 57 minutes today. 12:30pm and 48 degrees. 3 miles in 21:46, 2.2 @ E-pace, 2 miles in 13:00, 1 mile @ E-pace. |
| | 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 | 5.00 | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 10.00 |
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Am: 9:15 and 40 degrees. 50 minutes at Castlewood Park. Up and down hills, over tree roots, stones, etc. Brutal and hilly trail run. Time for the run is near 8:00s, but the workload is anything but easy.
PM: 5 miles in 35 minutes -- 3.5 mile slightly below 7s, 1.5 miles slightly above 7 for an average of 7s. |
| | 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. |
| | 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 | 6.00 | 0.00 | 8.00 | 2.00 | 0.00 | 0.00 | 16.00 |
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12:30pm and 50 degrees. 16 miler today on Grants Trail. The trail is flat as a pancake for its entire length. 1st 7 miles @ 7:40 average, next 4.5 miles @ 7:05 average. Last 4.5 at 7:45 average. I took 1 Gu at the 7 mile mark during this run and the 7:05 pace felt very comfortable in the beginning. I held this pace for 6 miles and then slammed into a wall where I backed down to maybe a 8:30 mile for a couple miles, but was able to focus my finishing mile back to 7:30. I had planned on the water fountains being accessible during the run, but they were off so I had no access to water during this run. I should also have taken a 2nd Gu at the 12 or 13 mile mark. |
| | 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 |
| Day Off. |
| | 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 | 0.00 | 5.00 |
| 45 minute run @ 9:00s. |
| | 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. |
| | 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 |
| Went to take an advil this morning and took a Lunesta by mistake! Called in to work and I won't be going in. Sleepy time. As an aside, I worked until 1am last night and was supposed to work at 8am this morning. Took a Lunesta to help me sleep .... so this accidental Lunesta makes 2 inside of 8 hours. |
| | 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 | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles at 7:30s. Pace seems difficult to maintain. Both hams are strained and my lungs are shot (See note on Wednesday about Lunesta -- As an aside, I'm quitting this stuff cold turkey. One of the side effects indicates that it causes shortness of breath! WTH?) |
| | 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 |
| Back of the knees sore! Not sure if its muscular or tendon. Taking some time off. |
| | 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! |
| | 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! |
| | 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4:45pm, 30 degrees. 6 mile M-pace run. Same soreness kicked in in the hams at the 4 mile mark. This time it was only in the back of the left knee/ham though. I ran through it to test it and it did seem to loosen a bit by the end, but I will have to take some more time off. |
| | 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. Not happy about the injury. |
| | 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 |
| Gym work -- 30 minutes bike, 15 minutes elyptical, 5 minutes treadmill, 10 minutes weights. |
| | 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 |
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Gym work -- 30 minutes bike, 15 minutes elyptical, 5 minutes treadmill, 10 minutes weights.
I hate being injured and I hate the gym. |
| | 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. |
| | 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 | 0.00 | 2.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Slow building run going from easy to M-pace and finishing at T-pace (7.2 miles in 53:30). Feels good to get back on the road again. 1 mile cool down which included 4 sets of strides. |
| | 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. |
| | 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 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 7.50 |
| Interval run -- 5 minutes hard, 5 minutes easy (4 times) with a warm up and cool down. Total run time 49 minutes, 20 minutes hard, 29 minutes easy. |
| | 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 | 6.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 6 mile trail run with over 2 miles of serious hillage, 2 miles flat and 2 miles slow winding downhill. Loose stones, tree roots, leaves, etc. Your basic mud and guts trail run. Followed by a 2 mile cool down trail run, first 1/3 up hill, 2nd 3rd flat, 3rd 3rd downhill. 6 mile run was a 23:45 1st lap (3 miles) and a 24:15 second lap. 50 degrees, sunny, perfect. |
| | 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 | 3.00 | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm up, 3 mile tempo run (6:30s), 1 minute jogging rest interval, 3 mile M-pace run (7:30s), 1 mile cool down. |
| | 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 |
| 35 minute recovery run. |
| | 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. |
| | 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 | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
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18 miles in 2:17:00. The marathon is now about 2 months away and I would say this run was good to have under my belt. No real complete bonks like my last Long Run. Got the right amount of liquid and Gu this time.
1st 3 in 25 minutes, next 3 in 23 minutes, next 6 in 45:05, last 6 in 44:45. |
| | 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 | 3.00 | 0.00 | 0.00 | 3.00 |
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3 mile recovery run at 9 minute miles.
Back of the left knee and right hip-flexor are moderately sore today. |
| | 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 | 4.00 | 0.00 | 0.00 | 7.00 |
| 1 Hour "Zen-Run" today. Started out fairly easy and built up to what was probably close to M-pace. Didn't take a watch and didn't plan out my route. It was nearly 70 degrees and I just went where things took me. |
| | 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 |
| An hour at the gym today. 30 minutes on the bike, 30 minutes on the weights. Man, I hate that place. |
| | 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 | 3.00 | 0.00 | 3.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| 10 minute warm up. 3 miles in 19:13. 3 minute jogging rest interval. 3 miles in 21:17. 10 minute cool down. 30 degrees today. |
| | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5 minute warm up. 8 hill repeats up Summit (about a touch under 1/4 mile and a moderate grade hill). Repeats were finishing in 65 seconds with a jog back down so that each new repeat was going off on the 3 minute mark. 30 degrees and 5:30 pm. |
| | 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. |
| | 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 | 7.00 | 0.00 | 3.00 | 1.00 | 0.00 | 0.00 | 11.00 |
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10 mile run in 69 minutes today. Beautiful night for February with temps near 50. First 3 miles around 7:30s, last 7 sub 7:00s followed by a 1 mile cool down. |
| | 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 |
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Day off. |
| | 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 |
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Very casual easy run today for 1:15. I don't know how many miles, maybe 8. 20 degrees with a wind chill of 10. |
| | 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 | 5.00 | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
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Interval Run today 7 minutes hard, 1 minute jogging rest interval, 6 min hard 2 min j.r.i., 5/3, 4/4, 3/3, 2/2, 1 hard -- 5 minutes jogging rest interval followed by a 2 mile t-run in 13:00 and a 1 mile cool down.
Temperature was about 27 degrees with light snow in the air. |
| | 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 |
| 55 minute casual run in the dark. I love running at night. |
| | 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 | 7.00 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 8.50 |
| 1/2 mile warm up, 3.5 mile T-run (25 minutes), 1/2 mile jogging rest interval, 3.5 mile T-run (24 minutes), 1/2 mile cool down. (8.5 mile out and back to MQP Church -- 5pm 45 degrees). The pace on the way out felt a bit strenuous, but the pace on the way back felt good. | |
| | 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 |
| Took the Day off. | |
| | 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 | 20.25 | 0.75 | 0.00 | 0.00 | 21.00 |
| A great run today! St Louis Marathon is 7 weeks away and this run definitely settled my nerves a bit towards my goal of qualifying for Boston. It was about 30 degrees and 2:45 pm over a slightly hilly terrain. Total run was 2 loops on a 10.125 mile loop. The first loop was 1:14:06 (7:19ish/mile) with a closing mile of 7:05. Between loops I took about 90 seconds to get some water and grab 2 Gu packs. The 2nd loop was 1:13:00 (7:13ish/mile) with an opening mile of 7:05 and closing mile of 6:45. Did a 3/4 mile jog/walk cool down. I hit Gu's at miles 6, 11, and 17. I'm totally geeked about this run. To date its my longest run ever. |
| | 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 | 1.00 | 0.00 | 0.00 | 1.00 |
| 20 minute walk this morning before my 12 hour shift at work. Got some striding stretches in during the walk just trying to work the lactic acid out from yesterday. I'm feeling pretty sore today, mostly in my hams, which has been a recurring issue on these long runs, but I think I just need to pump in the protein. Will do mostly all easy runs the next 3 days. |
| | 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 | 0.00 | 5.00 |
| 40 minute, 5 mile run today. Ran up to the Running Center to look at a new pair of training shoes and racing shoes. Ran back. Yay. |
| | 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 |
| Ran to work today (2.5 miles) and then ran home by taking the long way (5 miles). Total time on the road was about 60 minutes. Ran with a 5-7 pound backpack on. I'm enjoying these easy runs after the long hard run on Saturday. I will continue through the week with nothing but easy pace runs building the distance up. Tomorrow I will try to squeeze in time for 10, but it may be tough to schedule. I may have to do another night run. |
| | 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 |
|
20 degrees and windy today. 12:30pm. 10 Mile run out and back to the corner of Kirkwood and Adams. 1st 5 in 38:45 with the wind not too much of a factor. The trip back I seemed to be fighting the wind most of the way, however. 2nd 5 in 37:15. Total run in 1:16 (7:36s)
(Nike Vomero2-10) | |
| | 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 |
|
Ice storm hit St Louis today and is supposed to last through tomorrow afternoon. So I had to hit ye ole treadmill today. I really hate running there, but with the storm I didn't know how long it would be until I could get outside for a run, so I figured better to do it today.
Ran 10 miles: 9.6 at about 7:42s -- Total time spent running was 73:15 split into 3 segments. 1st 4 miles in 30:53, 2nd 4 miles in 30:12, and 1.6 in 12:11. Rest intervals were 2:00, 3:30 for water and setting the TR back to speed again (30 minute limit on all cardio equipment -- bah!). The 9.6 was done at a 1% grade to simulate outdoor running. I finished with 5:00 at 4.5 mph walk up a 4.5% grade (.4 miles).
(Nike Vomero2-20) |
| | 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 |
| Out and back from home to the corner of Lockwood and Rock Hill. 12:00pm, 25 degrees, streets slush covered and sidewalks unrunable. 8:00s on the way out, 7:30s on the way back for a total run time of 46:30 over 6 miles. Sasha suggests running 6 days a week. I'm skeptical. I have a tendency to work so hard on the days I do run that I feel my body needs the extra days off to recover. I'm not sure exactly what this means. Am I going to hard on the hard days, or am I capable of recovering during a 6-8 miler slower than LSD pace.. I normally would have taken today off. Perhaps I can stick to the 4 days a week of quality work plan and bump these other 2 days a week down to 8:15s+. | |
| | 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 | 12.50 | 5.00 | 0.00 | 0.00 | 17.50 |
|
1:45pm, 38 degrees. Great day. Sun shining and melting the slush off the streets. Ran with Matt today for the first time. We raced the Glendale Firehouse Run back in October and finished 5 and 6 overall about 15 minutes apart. I called him earlier this week to see if he was training. He's running a marathon in KC a week before I run St. Louis.
We met up after about 1.5 miles and ran 15 together. Total run today was 17.5 in 2:13:31.
1st 5 miles in 40:25 (8:05s), next 3.75 miles in 28:01 (7:30s) [this was an 8.75 out and 8.75 back -- 1:08:26 at the half way mark], next 3.75 in 27:26 (close to 7:20s) [both sections of the 3.75 had considerable hills], finishing 5 in 37:38 (close to 7:30s).
A great run. I had no intention of running that far today, I'm glad I hooked up with Matt.
(Nike Vomero2-37.5) |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off today. |
| | 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 | 2.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
|
2.5 Mile warm up @ 8:00s (20:17). 2 minute rest. 10 2/10ths of a mile hill repeats up Summit (sign to sign run). All repeats completed in 59-62 seconds, with most right at 60 seconds. 2 minute jog back down so that each new repeat went off at exactly 3 minutes. This gave me 2 miles at V02 max with a 2 miles of jogging rest. Followed by 1/2 mile jog. Finished with 2 1 mile threshhold runs @ 6:30 pace with 2 minutes jogging rest between and a 1 mile cool down.
Temp was about 40 degrees at 12:45pm. This workout was 2 repeats more than I did 3 weeks ago with the speed about 2-3 seconds faster per repeat.
(Nike Vomero2 -- 47.5) | |
| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
|
Mmmm. A beautiful warm slushy rain/sleet/snow was steadily falling with a nice breeze at 5am this morning (34 degrees). A nice even 60 minute run. I haven't done a morning run in quite a while. Great way to start the day, but usually I don't go to bed early enough to do these. I may have to start. Might be a good way to squeeze a second run in a few days too.
(Nike Vomero2 - 55.5) |
| | 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 | 4.00 | 0.00 | 3.50 | 4.00 | 0.00 | 0.00 | 11.50 |
|
11.5 total miles in 1:25:20. 1st 6 miles in 43:41 (7:17s -- First 2 miles around 7:45, so the last 4 were close to 7:00.) I dropped my speed back down to 8:00ish for a half mile or so before slowly building the speed back up again for the 2nd 5 miles which were done in 36:30 (7:20/mile so probably again close to 7:00s for about 3 miles.) Last half mile cool down in 5:10. Total run time was 1:25:20 at 12:45pm. Temp was about 33 degrees and sunny, but somewhat breezy. Terrain was moderately hilly.
I'm not sure what to make of this run. I thought I was going slower than I was, but I was quite shot when it was all said and done. Unfortunately I had only planned on running about 10, but I missed a turn and it ended up being 1.5 miles more. Run was Summit, to Big Bend, to Baker, left on Rock Hill and immediate right to run along the tracks down to Lockwood, quick left before MQP until Oakland, Oakland to the top of the hill where I took a right and followed that road until I hit the Kirkwood Farmers Market. Right at the market until I hit Manchester, Manchester to left at Midas just before Brentwood. Followed the road around to Brentwood, to left on Marshall and back to Summit.
(Nike Vomero2 - 67) | |
| | 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 | 0.50 | 0.00 | 1.00 | 0.00 | 0.00 | 11.00 | 0.00 | 0.00 | 12.50 |
|
AM - MQP out and back minus the Pacific loop. 25 minutes out (8:20s) and 23 minutes back (7:40s). 6 total miles. 22 degrees (I'm blasted sick of this cold weather -- supposed to be 59 on Sunday!) at 9am.
Nice easy run. Mostly recovery from yesterday's run which was actually pretty tough. I'm trying to work things out so that I can volunteer to help the Webster Groves High School distance coach on Thursdays. Just got to get a few babysitting details ironed out. If it works out I'll join the team today for a jog over to the track, so I may get another 4 or 5 in later.
PM - Went to the track to work out with the high school team. Warm up, then a steady 8 minute run. Another mile cool down, then a 4 mile run afterwards.
(Nike Vomero2 - 79.5) |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking the day off today. I'm feeling a bit tired from the last 2 weeks and I'm due for a 3 hour run tomorrow. So its time to pack on the carbs and rest up today. |
| | 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 | 3.00 | 0.00 | 14.50 | 5.00 | 0.00 | 0.00 | 22.50 |
|
2:44:58 for 22.5. Terrain was nearly completely flat. Beautiful 60 degree day. Had the neighbor drop me off 2 miles from Grants Trail. Ran to the Trail and met up with Matt. We ran the trail top to bottom, bottom to top. At the top of the trail (about 2.5 miles maybe just a touch less I was at 18:40. From the top to the 2.5 mark (5.5 miles total) I was 41:11 (7:30s). From there Matt and I hit 2.5 miles at 6:55s for a 10.5 mile total of 1:17:08. The way back was just the slightest bit uphill (4.5 in 33:48), (6.5 in 46:06) and the final mile cool down in 7:45.
I'm rather tired and my hams are sore. Time for an ice bath.
(Nike Vomero2 - 102) | |
| | 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 |
| Of f. |
| | 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 | 2.50 | 0.00 | 5.50 | 2.50 | 0.00 | 0.00 | 10.50 |
|
35 degrees, windy and a steady rain. 10.5 miles in rain soaked gear. Total run time 1:18:33. Final mile in 6:56. Average pace 7:28. First 2 miles at 8:00s, last 3 miles between 6:50 and 7:10. The middle 5.5 miles probably between 7:45 and 7:20. I often have a difficult time judging pace when conditions are bad. Today the rain was cold and on the verge of freezing. It was windy and causing the rain to drive into my face (thank god for the sunglasses, even if I could barely see). My guess is that the entire run was progressive starting at 8:00 and finishing at 6:56 with each mile a negative split. | |
| | 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 |
|
Running on the edge of the storm this morning. 5am, 25 degrees, blustry, ice pellets plunking off the eyelids and snow blowing into the face. The beard was frozen beautifully. Total run time was 70 minutes. Average pace around 7:45.
(Nike Vomero2 - 111) |
| | 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 | 6.30 | 0.00 | 1.65 | 1.60 | 0.00 | 0.00 | 9.55 |
|
Went to the gym today to test out my new Asics Gel-Speedstars. Plus the streets were all slushy from the 10 inches of snow we got yesterday. Stole a page from Tom's book today. Did 2 30 minute progressive TM runs. The first one started at a 8:30/mile pace and bumped up every 2 minutes. The average splits for this run worked out as follows.
1st mile - 8:13
2nd mile - 7:18
3rd mile - 6:49
4th mile - 6:30
.2 miles @ 6:18 pace
.3 mile cool down @ 9:00 pace.
Took 2 minutes rest to get a drink and started a strictly mile oriented progressive run.
.35 mile re-warm-up at 7:13 pace
1st mile in 6:53
2nd mile in 6:49
3rd mile in 6:44
1.1 miles @ 6:40 pace.
.3 miles @ 7:30 pace
.3 miles @ 9:00 pace
Shoes worked great! I'll keep 'em.
(Asics Speedstar II - 9.55) | |
| | 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 | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 | 13.50 | 0.00 | 0.00 | 16.50 |
|
AM -- 6.5 with Nancy today. Average pace 7:52. 9:30am 30 degrees. Streets tough to run on with snow still spilling off the banks a bit.
PM -- 1.5 miles up to the high school to meet the track team. 2.5 mile warm up. 5 x 500 meter hill repeats at 1:30 with 500 yard jogging rest back down (slope not excessive, just enough to work). 1.5 miles back to school around marathon pace. 1.5 mile cool down back to the house.
(Nike Vomero2 - 127.5) | |
| | 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 | 4.50 | 0.00 | 0.00 | 4.50 |
|
Ran the stadium stairs for 35 minutes at work tonight. I estimate the mileage at about 4.5 miles, did 6 sets.
(Nike Vomero2 - 132) |
| | 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 | 7.80 | 11.30 | 0.00 | 0.00 | 19.10 |
|
19.1 miles with Matt today. 25 degrees and somewhat windy at 2:30pm. Total run time was 2:25:47 (7:37s).
1st 10.7 miles in 1:22:43 (7:43s) then we took a break for gatoraide before we hit the uphill stretch of the actual St Louis Marathon course. This section was about a 3 mile stretch uphill then about 1.2 miles of flat before rolling up and down for another mile and then stretching back downhill again. So the next 4.3 miles were done in 32:19 (7:30s -- this was the uphill section). The next 3.5 miles were done in 25:00 (7:08s -- this was the rolling up and down before stetching down for about 2 miles) and then the remainder of the run (5:43) was a cool down.
(Nike Vomero2 - 151.1) | |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. | |
| | 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 | 6.00 | 0.00 | 2.80 | 3.00 | 0.00 | 0.00 | 11.80 |
|
Beautiful day today ... 50 degrees and sunny at 5pm.
Wasn't sure what I was going to do when I began the run today. The stomach was doing backflips and 1/2 a mile in I thought I'd be lucky to get in 3. I settled into a nice easy pace (8:15s) that I thought I might be able to keep for 3-6 and set it in my mind that there was no shame in turning around at any point. Somewhere around mile 2 the pace got comfortable and may have begun to speed up. At mile 3 (24:45) I took a necessary pit stop and came back out a new man. I could instantly feel the pace quicken and set out for a longer run and hit the next 2.8 in 19:58. I'm not really sure about the distance, but I'm guessing I was probably hitting somewhere between 7:15 and 7:25. At this point I knew exactly where I was (Kirkwood Farmer's Market) and that I was 6 miles out on the nose taking a different route back. I fell right into the groove as soon as I began the trip back. The terrain was moderate with a good number of ups and downs. The 6 mile run time was 39:00 exactly (6:30s). I'm guesing the entire 6 was run progressively because I hit the last mile in 5:55 and could really tell the pace was steadily picking up from 3 miles out all the way in. Very pleased with this run today.
(Nike Vomero - 162.9) |
| | 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 | 2.50 | 6.00 | 0.00 | 0.00 | 8.50 |
|
Beautiful day for an easy run. 52 degrees and sunny at 2pm. Just an easy 8.5 mile recovery run today. Running time 1:04:45 (7:37s). Last couple miles probably dipped down into the marathon pace range.
(Nike Vomero2 - 171.4) |
| | 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 | 6.50 | 0.00 | 3.50 | 5.00 | 0.00 | 0.00 | 15.00 |
|
About a 15 mile run today. Running time 1:44:48 (6:59s) Ran to Grant's Trail, did 7 miles on the trail and ran back. The run was a 4 mile warm up followed by 3 build ups in the neighborhood of 3.5-4 miles. I took a 5 minute break between build up 1 and 2 for water and a 1:30 break between 2 and 3. Because of the speed of the 1st build up (which was probably too fast, but felt good so I let it go) successive build ups were run at slower paces. But I still got at least 7 miles of threshhold work in and 4 miles of M-pace work as well as 4 miles of E-pace.
Split averages were as follows.
1st 4 in 30:28 (7:37s).
Next 3.5 in 21:43 (6:12s) Ever so slightly downhill, but for all intents and purposes it was flat, but with a moderate headwin.
Next 3.5 in 24:04 (6:52s) These were back up the previous 3.5, so uphill, but with a slight headwin. I think the wind was starting to die down by this time though. This set started out in the M-pace range, probably 7:20 or so.
Last 4 in 29:47 (7:26s). This set started out at E-pace and as I had used no energy gel on this run I was shot. I really had to fight this build up to get my last mile down to 6:45. I was absolutely shot when I finished the run and the legs were beat up, possibly from the shoes. I'm not sure if these flats will work for the Marathon or not, they might not possess enough cushion, or it may be that my training runs, having been done in a very cushy shoe, are influencing how these shoes feel.
(Asics Gel Speedstar2 - 24.55) | |
| | 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 | 6.20 | 0.00 | 0.00 | 6.20 |
|
Easy run with Nancy this morning. 6.2ish in 48:30. Can't remember the exact mileage, but Nancy said her garmin had us at 7:56s. 9:45am and 45 degrees with no wind.
(Nike Vomero2 - 177.6) |
| | 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 | 0.00 | 0.00 | 4.50 |
|
Stairs at work again tonight. 6 sets for a total running time of 32:54. I'm estimating based on time and feel that these sets are coming out to a road equivalent of about .75 miles per set. Splits for the 6 sets were as follows:
5:50, 5:36, 5:35, 5:28, 5:17, 5:05 -- Nice negative split progression
(Nike Vomero2 - 182.1) |
| | 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 | 22.60 | 0.00 | 0.00 | 0.00 | 22.60 |
|
Did an 11.7 mile loop twice. Total distance 23.4 in 2:43:46 (Average pace 6:59? This doesn't seem right. I may have to get in my car and map this out with the odometer. I used google maps.) The first loop was in 1:23:37 and the 2nd loop was in 1:20:09. I know the first 3 miles were average 7:40s and I know the first 3 miles of the 2nd loop were average 7:20s. I have a hard time believing my pace throughout the rest built up to equal sub 7:00s. More on this later. For now I'll call it what Google Maps has and update it later. If it is correct, I may have to reconstruct what my M-pace should be. This run was a very tough one. I was battling a number of times. Strong winds in my face it seemed constantly and the route was considerably hilly.
Update: Ok, I drove the course and I came up with 11.3. I'm going with this because it seems much closer to my pace capacities. With a first lap in 1:23:37 that would give me 7:23s and the second loop in 1:20:09 would give me 7:05s for a total run ppm ave of 7:14s. A very solid run considering course terrain and wind conditions. This was the last of my very long training runs. BQ here I come!
[Asics Gel Speedstar2 -- 35.85/ Nike Vomero2 -- 193.5 (Switched shoes halfway through. I don't think the Speedstars are soft enough to go over a 1/2 marathon. Way too much strain on my knees.] | |
| | 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. |
| | 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 | 9.60 | 0.00 | 0.00 | 9.60 |
|
45 degrees today at 1pm, windy and a few rain drops. Easy out and back past MQP to the corner of Big Bend and Berry. Total running time 1:12:42 (7:34s). What I find extremely exciting about this run is that 7:30ish has become 'easy' whereas 6 weeks or so ago when I joined FRB I would have called them M-pace miles. I'm really getting excited to see what I will be able to do in the marathon in 20 days. In the fall when I was training for the 1/2 marathon my longer training runs were all run at about 7:20s and I ran 6:55s. Now for 18-22 mile runs I'm starting to hit some 7:15s. Is sub 7:00s possible? I honestly don't think it is, but only race day will tell.
(Nike Vomero2 - 203.1) | |
| | 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 | 2.00 | 0.00 | 1.00 | 0.00 | 2.00 | 5.10 | 0.00 | 0.00 | 10.10 |
|
10.1 mile fartlek today. 55 degrees and a steady rain. When I was done I had about 7 pounds of wet clothes on. The total running time was 1:14:01 (7:19s). The goal today was to hit all hills during the run at a pace that was somewhere between 3k and 5k pace depending on the length of the hill. Hills under 150 meters were done around 3k pace and those over 150 meters were closer to 5k pace. The recovery goal was to get my pace down to LSD (7:30-7:45 as quickly as possible). All total there were 13 hills on my run. Some were as short as 75 yards and two or three were 300-400 yards. Total time spent on hills was 12:04. Finishing mile was a 6:45 started about 300 yards after my last hill fartlek (200 yards). The goal for this mile was to see how fast I could run without actually running fast. Keeping it smooth and tempo oriented (M-paceish).
I have this theory about hills. I don't know the science behind what is going on or if its simply something that MY body happens to respond well to, however, I find that between 4 and 6 days after hill work (done between threshold and vo2 max) my tempo runs go very well. |
| | 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 | 4.10 | 7.00 | 0.00 | 0.00 | 11.10 |
|
11.1 in 1:22:42 (7:27s). Moderate course terrain. Run felt very easy and relaxed. The entire thing was intended to be easy, and for the most part it felt that way. Must have picked up the pace a bit towards the end though. Last 2 miles at 6:45 average, but the pace still felt comfortable. Definitely did not feel like threshhold pace.
(Nike Vomero2 - 214.2) |
| | 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 | 15.00 | 0.00 | 0.00 | 15.00 |
|
Ran to the Kirkwood track today to watch the Webster team run. Got there in time to see the 100 and 4x200 and then the 1600. A sophmore from Webster won the event turning in a time of 4:53 or so. Not too impressive, but not bad for a sophmore this early in the season. The run there was about 7.8 miles I estimate. Running time 58:04 (7:26s). I stayed about an hour total before heading back. Getting started on the way back was difficult. I took a slightly different route back and I'm guessing the distance was about 1/2 a mile less. We'll call it 7.2 in 54:10 (7:31s). The wind had picked up by the time I ran home, but it was still nearly 60 degrees.
(Nike Vomero2 - 229.2) |
| | 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 | 0.75 | 0.00 | 2.00 | 1.00 | 0.00 | 0.00 | 4.75 |
|
Not quite sure how to break this run down. First 2 miles were at 7:15 pace. I hit the 2.75 mark around 19:00 and then ran a 5:35 mile. The mile seems like it should be in the vo2max range based on time, but I wasn't going as hard as I could go. It was probably somewhere between vo2max and threshhold. At any rate, just a quick short run to keep sharp and get some speed in. Finished with a cool down mile. Total time on the road was 32:30.
(Nike Vomero2 - 234) | |
| | 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 | 13.50 | 3.50 | 0.00 | 0.00 | 17.00 |
|
3.3 mile warm up in 24:55 to meet Matt at MQP (7:33s). Then 10.1 with Matt. Terrain moderately hilly, both up and down. 1st 5.8 in 41:46 (7:12s). Next mile in 6:47 to my house where we grabbed a GU for Matt. Started the last 3.3 at a casual pace and built back up. Time for this stretch was 24:08 (7:18s). Grabbed some G2 out of the bushes I had stashed and hit that before leaving Matt and heading back home. The last 3.3 was in 22:59 (6:57s) with a closing mile in 6:45. Walked 1/4 of a mile to round out the run to 17 miles. Total running time for 16.75 was 2:00:46 (7:12s).
(Nike Vomero2- 251) |
| | 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. 2 weeks to the St Louis Marathon. |
| | 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 | 2.60 | 0.00 | 4.50 | 3.50 | 0.00 | 0.00 | 10.60 |
|
Not sure exactly how many miles this run was. Based on time and feel, plus a measurement on my last 2 miles, I'm going to guess that it was 10-10.5. I did about 2 miles easy and had my last 2 miles before the cool down at 12:44 (6:22s). This pace did not feel strained at all, but felt comfortably quick. I'm guessing I probably was sub 7 for about 2 miles prior to that. Had about a 15-20 minute warm up and then got into M-pace until the last 2 miles. Total running time was 1:13:34 (7:21s for 10 and 7:00s for 10.5 -- I'd guess this run was closer to 10.5.
Google maps says it is 10.6 and if I take out the cool down of 1.2 miles and measure the running time for the rest of the run I come out with 9.4 miles in 1:04:32 or 6:51s. This run was a real confidence booster. It felt comfortable with terrain similar to what I can expect in the marathon which is 12 days away. I'm beginning to believe that with the 'race day magic' as I think Jon called it I just might be able to hold to a sub 7 pace. Of course, the goal is BQ, so that becomes the first priority.
(Nike Vomero2 - 261.6) | |
| | 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 | 1.50 | 0.00 | 2.00 | 0.00 | 2.00 | 2.00 | 0.00 | 0.00 | 7.50 |
|
Slow night at work tonight so I hopped on the track for some speed work. I wasn't really sure exactly what I was going to do. I had planned on doing a couple mile warm up followed by a short tempo run with the last mile really hammered out. I jumped on and as I crossed the first mile of my warm up I saw I was in at 7:15 and decided I do some 2 mile repeats and considered myself 1/2 way through the 1st. Usually my body takes longer to warm up to pace, but things felt good. Did a 1/2 mile jogging rest interval between each repeat and a 1 mile cool down. The goal was negative split repeats. I did pull out of the last one with 1/2 a mile to go because the pace felt fast and I'm fighting a cold that's trying to get a foothold. As of yet its just a tickle in my throat, but at the 1.5 mile mark of the last repeat I thought it would be a good idea given the pace not to put too much stress on my lungs. I am, after all, supposed to be in my 2 week marathon taper. The following were the splits for my 2 mile repeats.
1st one -- 14:00 [7:15, 6:45(Ave Pace 7:00)]
2nd one -- 12:27 [6:17, 6:10 (Ave Pace 6:13)]
3rd one (2400m) -- 8:51 [5:53, 2:58 (Ave Pace 5:55)]
(Acics Gel Speedstar 2 -- 46.35) |
| | 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 | 1.50 | 0.00 | 5.55 | 1.45 | 0.00 | 0.00 | 8.50 |
|
Pretty significant storms today so I did a treadmill run after dinner. Total run was 8.5 miles. Did a 50 minute progressive run starting out at 7:41 pace and bumping my pace up every 5 minutes so that the final run time was at 6:18 pace. Total distance for the 50 minutes was 7.05 miles followed up with 1.3 miles @ 7:45 pace and a 3 walk.
(Nike Vomero 2 - 270.1) |
| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
|
60 minutes running the stairs inside the ice rink stadium at work tonight. Based on time and feel I'm giving this run an 8 mile road equivalent (7:30s).
(Nike Vomero2 - 278.1) |
| | 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 miles in about 41 minutes tonight (6:50ish). Crisp and windy. Winding down to race day with only 8 days to go.
Nike Vomero2 - 284.1) | |
| | 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 | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 6.00 |
|
Ran my first 4 miles in 26:55 today (6:44s). The plan from there was to do a nice easy 6 at 7:30 pace. 2 miles in my achilles tendon had sudden sharp needle like sensations. I had to pull out of my run and have the wife come pick me up. Hope this will go away by next weekend, but I don't have a good feeling about this one.
(Nike Vomero2 - 290.1) |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Standard Sunday rest day today, but I'll be taking tomorrow off as well to hopefully let the ankle heal and work itself out. Maybe Tuesday I'll give it a little test. I know its taper week and that nothing is really to be gained or lost this week, but still the fact that I've worked for 16 weeks only to have this odd sort of thing happen is very un-nerving. | |
| | 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 run today. Went to Nancy's work and she hooked my ankle up to the electro-stim machine. Not taking any chances, feels ok, but I haven't tried to run on it since Saturday. I guess my mentality at this point is I might as well just rest it until Wed. or Thurs. and treat it as injured until then. Even if its ok, that will still give me 3 days of full rest with 3-4 days of running before St Louis Marathon on Sunday. |
| | 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 again today. Will maybe test out the ankle tomorrow. |
| | 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 |
|
Easy 4 mile test run today. No ankle problems. Knees felt a touch stiff from 4 days off. Heart rate around 120 at the completion of the run.
(Nike Vomero2 - 294.1) | |
| | 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 | 6.10 | 0.00 | 0.00 | 6.10 |
|
45 minute run today around what I hope to be race pace for my first 3-4 miles on Sunday. Haven't decided if I'm going to run at all Friday or Saturday yet. If I do it will be only a couple miles just to keep the mental sanity.
(Nike Vomero2 - 300.2) |
| | 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 |
| Went down to the expo to pick up my race packet and look around today. Everything seems to be a go. I'm getting well hydrated and should be rested up and chomping at the bit come gun time. |
| | 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 |
| Well. Got a good 7.5 hours sleep last night so I should be good in that department. My nerves on the other hand are another story. My stomach has been doing backflips off and on for over 24 hours. 12 hours to go to gun time. I'm well hydrated and well carbed. I'm nervous as can be and don't know how well I'll sleep tonight. There should be about 13,000 + runners at the go, but only about 3000 of them will continue after the turnaround for the 1/2ers at mile 9. Weather looks to be perfect with about 45 degrees at race time and a finishing temp around 55. | |
| | Race: |
Go! St. Louis Marathon (26.2 Miles) 03:11:31, Place overall: 59, Place in age division: 11 | | 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 | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
|
Well, this is an unofficial race report. I'll have to wait for the official results to come in, but here is what I had according to my watch.
Beatiful day with race temps approaching 50 degrees at the start. The sun had just come up a few minutes before the race started and it with the downtown buildings there was virtually no wind. By the end of the race the temps and the wind had kicked up. I think by the race finish it was into the 60s and quite windy. Well, on to the splits and time.
I had myself unofficially at 3:11:31 which is good enough for BQ and an average pace of 7:19s. Considering the terrible taper week I had with the injury last weekend I'm pleased with this time. Everything was going great until I got into mile 21. The course began to undulate considerably more than I realized with probably 4 or 5 1/4 mile uphill gut checks into the wind. My pace took a nose dive here. To be honest I knew at this piont as long as I could keep the legs moving I was good to go for BQ so I didn't feel as pressed to keep my pace steady and just ran on what I felt was necessary to maintain without a major bonk.
Splits were as follows:
1- 7:34
2- 7:02 (ever so slight downhill grade, but I may have gotten caught up in the 1/2ers pace pick up -- 10,000 1/2ers and only 3,000 full marathoners all starting together)
3- 7:20 (back to where I want to be now)
4- 7:14
5- 7:12 (Gu at 5.5)
6- 7:08
7- 7:11
8- 7:10
9&10- 14:07 (7:03s, missed a mile mark)
11- 7:25 (bit of an uphill section here and I've just entered Forest Park - Gu at 11)
12- 7:13 (passed Nancy here, I'm shocked at her pace, didn't know she had this kind of pace in her, she's running 5th)
13- 7:07
(13.1 Chiptime: 1:34:36)
14- 7:25 (leaving Forest Park now, part of this mile was the beginning of about a 2.5 mile steady uphill climb)
15- 7:16
16- 7:12 (Very pleased with the climb to the top and my splits are very consistant, at this point in the race. I've got about a mile to go before I begin the climb back down into Forest Park - Gu somewhere in this mile I think)
17- 7:12
18- 7:13 (solid 1/4 mile hill in this mile)
19- 7:14 (into the rolling downhill section, legs getting heavy and muscles sore, downhill is working my quads over)
20- 7:15 (coming off the downhill and back into Forest Park, I'm starting to have to play little games with myself like 1 mile to your last Gu)
21- 7:18 (hit a Gu and now I'm telling myself 2 miles until I see my friend/coach Tracey)
22- 7:32 (leaving Forest Park again, weight of my legs is beginning to take its toll and the first of the rolling hills of the last 10k is in front of me, I can tell I'm falling off the pace)
23- 7:41 (Crap! Did not realize how many rolling hills there were in this last section of the course - Tracey was not at the mile mark, I'm starting to say things like, just keep moving, get home and you don't ever have to do one of these things again)
24- 7:40 (The wind and the hills are really taking its toll, but I know that as long as I keep my legs moving I'm home for BQ with the time I've got banked- Tracey was here, thinking she was at 23 and worried about my pace, she asks if I need anything and I reply 'just 2 more miles, can you give me that?')
25- 7:44 (Looking at the watch now and telling myself, just keep the legs moving, do that and you've got it, stop once and its over, Matt was here cheering me on, I think I gave him a look of utter pain)
26- 7:22 (a touch of a downhill here before the last final uphill push, I know I've got it made now ... Ugh! just got passed by a chic [there's 4 of them ahead of me now])
26.2- 1:35 (I've just qualified for Boston and the only thought in my head is .... forget that, I'm never doing another one of these again)
(26.2 Chiptime 3:11:31)
Overall I would say the experience was a good one. Felt great through 18 and then the legs got heavy, the hills kicked up, and the wind picked up. I felt like I ran a relatively smart race on a fairly tough course. Not sure what the winning time was. More updates as results become official.
(Nike Vomero2 - 326.4) | |
| | 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 |
| R&R today. Note to self: "Next time you run a marathon move to a house that doesn't have stairs." |
| | 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 |
| More marathon recovery today. Quads are starting to feel a little less sore, but I'm still walking down stairs backwards. | |
| | 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 |
|
R&R |
| | 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 |
| R&R |
| | 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 |
| R&R |
| | 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 |
| R&R |
| | 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 |
| R&R |
| | 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 |
|
1st day back to running since the marathon. Just an easy 4 today. 1pm and 50 degrees.
(Nike Vomero2 - 330.4) |
| | 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 |
|
9:45 am and 50 degrees, breezy. 6 miles out and back to Rock Hill Road along Lockwood, via Pacific. Easy run again today in 46:27 (7:44s). [Out in 44:15 (8:05s) back in 22:12(7:24s)]
(Nike Vomero2 - 336.4) |
| | 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 | 3.00 | 0.00 | 0.00 | 6.00 |
|
Same run as yesterday. Out and back to Rock Hill Road. 5pm, 75 degrees and quite windy. The pace felt pretty good, but I realize now that on the way back it was too fast for what is still my 26 day recovery period from the marathon. Total Run time was 43:59 (7:20s). The trip out was into a stiff wind @ 7:35 ppm. The trip back averaged 7:04 ppm. Tomorrow I need to really work on keeping an even and easy pace.
(Nike Vomero2 - 342.4) | |
| | 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 | 7.20 | 0.00 | 0.00 | 7.20 |
|
5pm and 75 degrees today. Windy again. I'm running too fast, but it doesn't feel fast, it feels comfortable and easy. The times suggest otherwise though. Struggling to figure this out. I don't want to push myself, I want to ease back into things, after all, I am still in recovery mode, but, the pace doesn't feel at all stressed.
4.4 miles in 33:09 (7:32s), .15 in 3 minutes (walking rest due to slight cramp in the back of my shoulder near the spine) 2.6 in 19:10 (7:22s)
7.2 in 55:21, 7 in 52:21 (7:28s)
(Nike Vomero2 - 343.6) |
| | 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. |
| | 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 | 3.30 | 0.00 | 0.00 | 6.30 |
|
4.3 in 32:33 (7:34s), then 2 in 13:28 (6:44s). 6.3 in 46:02 (7:18s). This whole run was progressive starting out with about a 7:50 first mile. The whole thing felt very comfortable and natural. I never felt like I was actually working. 11am and 52 degrees.
(Nike Vomero2 - 349.9) |
| | 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. |
| | 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 |
|
12:30pm and 78 degrees, slightly breezy. A rolling hill easy run today. 8.3 in 1:02:17 (7:30s) - closer to target today with the finishing 2 miles in 14:31 (7:16s)
(Nike Vomero2 - 358.2) | |
| | 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 | 7.90 | 0.00 | 0.00 | 7.90 |
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9:30am, 65 degrees and raining. Ran 1 mile down to the YMCA from the Subaru dealership, picked up Nancy and Megan, ran 5.4 with them (Nancy's Garmin had the run at 5.3 and google maps had it at 5.4) then back to the dealership. Car wasn't done so I ran 1 mile back to my house to wait. Total run was 7.9 in 59:21 (7:30s).
(Nike Vomero2 - 366.1) |
| | 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 | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
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1pm and 82 degrees, hot and slightly breezy. 9.4 in 108:42 (7:18s) 5.4 in 39:35 (7:20s). Stopped at the Glendale Firehouse to get a drink, then the last 4.0 in 29:07 (7:17s). This run was way too fast, especially for the heat and was nearly entirely in the M-pace zone. I don't know why I can't slow down when I run by myself. I'm either going to have to find people to run with constantly or figure out a solution to this problem.
(Nike Vomero2 - 375.5) | |
| | 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 | 7.75 | 0.00 | 0.00 | 7.75 |
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10am and raining today. Ran with Nancy from the Brentwood Y. Forgot to ask her how far we ran, but I remember she said her garmin had us at 7:50s and my watch shows 43:47 so that comes out to a distance of almost 5.6. Then ran 2.15 back to my house in 16:43 (7:46s) for a total run of 7.75 in 1:00:30 (7:48s). Good run today.
(Nike Vomero2 - 383.25) |
| | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
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7 sets of stadium stairs at work tonight in about 38 minutes ... rough road equivalent 5.25 miles.
(Nike Vomero2 - 388.5) |
| | 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Six mile out and back in 42:50 (7:08s). Out in 22:15 (7:25s), back in 20:35 (6:52s). 12pm and 63 degrees.
(Nike Vomero2 - 394.5) |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. |
| | 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 | 7.00 | 0.00 | 0.00 | 10.00 |
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12:30pm, 45 degrees, windy and just after a rain. The stage was set for achey joints ... knees, ankles, hips, shoulders. A good feeling run though. Pace felt comfortable. 10 miles in 1:13:24 (7:20s). First 5.1 in 38:23 (7:31s) and the last 4.9 in 35:01 (7:09s).
(Nike Vomero2 - 404.5) |
| | 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 | 3.50 | 6.60 | 0.00 | 0.00 | 10.10 |
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10.1 today in 1:15:35 (7:29s). 9:15am and 43 degrees, crisp and sunny with no wind. 2.4 from my house to the Y to meet Nancy, Megan and about 7 others in 18:22 (7:39s). Nancy, Megan, Natalie and myself ran the full 5.4 with Bryce leading another group that cut off and only did 4 in 40:39 (7:31s). Towards the end of this section the pace was picked up and we were running down near 7:00s. Megan and Nancy ran an additional 1/2 mile with me until I left them to head home. This last section was another 2.4 in 16:34 (6:54s).
(Nike Vomero2 - 414.6) |
| | 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 | 11.20 | 0.00 | 0.00 | 11.20 |
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11.2 today in 1:24:27 (7:32s). First 5.2 in 40:12 (7:44s) and last 6.0 in 44:15 (7:23s). Good run today, but I thought my pace was a bit quicker through the first half. Perhaps I am a slight bit tired. Tomorrow will be an easy 6 or 7 with Nancy.
(Nike Vomero2 - 425.8) | |
| | 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 |
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70 degrees and humid this morning at 9:45am, fairly windy as well. Met Nancy at the Brentwood Y today. Did a 1 mile warm-up solo in 8 minutes and then we ran 6 in 46:40 (7:46). Course had 4 or 5 very steep hills. Both of us felt shot afterwards.
(Nike Elite - 7 ... New Shoes! Yay!) |
| | 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 |
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7 mile out and back at 2:45pm. Slightly breezey, wind in the face on the way out, 75 degrees and muggy. First 3 on the way out in 23:32 (7:50s). Went a half mile past Rock Hill Road on Lockwood and back in 7:39. Finished the 3 back in 21:50 (7:16s). Total run time was 7 miles in 53:02 (7:34s).
(Nike Elite - 14) |
| | 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 | 2.00 | 0.00 | 0.00 | 2.00 | 1.00 | 0.00 | 1.25 | 7.25 |
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Well, today was the 27th day since the St Louis Marathon, so I guess I'm officially cleared for speedword and racing again. Thought I'd let the dogs out with a progressive run tonight. Did 6 miles at increasing speed. Splits were as follows: 7:25, 7:10, 6:56, 6:26, 6:11, 6:04 for a 6 mile time of 40:14 (6:42s), followed by a 10 minute 1.25 mile cool down (8:00s).
(Nike Vomero2 - 433) |
| | 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 |
| Rest Day. |
| | 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 | 5.10 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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5.05 mile out and back for a total run of 10.1 in 1:11:08 (7:02s). Out in 36:20 (7:11s) and back in 34:48 (6:53s). This run felt moderately hard, a controlled sense of strained. More like a tempo run than anything else. My goal was to pick a pace and stick to it through the run, such that as my body warmed up the run got easier, instead of keeping the same sense of effort so that as I warmed up I got faster. I would say I was moderately successful at this (9 seconds/mile faster on the way back isn't that much different. Time was 1pm, little to no wind and hot 78 degrees.
(Nike Elite - 24.1) |
| | 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 | 8.50 | 0.00 | 0.00 | 8.50 |
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Ran to work and home today. 4.3 there at 4:30pm and 4.2 home at 10:30pm, no wind and temps in the mid 60s. About 5 lbs of backpack weight. Time there was 33:58 (7:54s) and home was 32:13 (7:40s). Good easy pace today.
(Nike Elite - 32.6) |
| | 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 | 4.80 | 4.80 | 0.00 | 0.00 | 9.60 |
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1:30pm, 65 degrees and a steady soaking rain. 4.8 mile out and back to the corner of Berry and Big Bend for a total run of 9.6 in 1:10:21 (7:19s). Out in 36:06 (7:31s) and back in 34:15(7:08s).
(Nike Vomero2 - 442.6) |
| | 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 | 6.30 | 4.00 | 0.00 | 0.00 | 10.30 |
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10.3 today in 1:16:00 (7:22s). Comfortable and light run today at 10am. 60 degrees and drizzle turning into light rain, no wind. This run felt good and I felt that I kept myself in the 'easy zone' the entire run. I hit the first 4 miles at 30 minutes, so I know I was running 7:30s through 4. My finishing mile was a 7:05, so that means that my average for the middle 5.3 miles was 38:55 (7:20s). My guess is that this was another steady progressive run kept mostly on the border between Base II and M-pace.
(Nike Elite - 42.9) |
| | 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 | 4.00 | 4.00 | 1.25 | 0.00 | 9.25 |
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Did 6 sets of Stadium Stairs at work tonight (rough road equivalent: 4 miles). Sets were as follows: 5:46, 5:43, 5:40, 5:33, 5:30, 5:28 and then ran outside to the track where I ran 5 miles. Splits for the 5 miles were as follows: 7:19, 7:17, 7:15, 7:10 and 8:13 (cool down mile). I added in a quarter of a mile for the distance between the building and the rink back and forth.
(Nike Elite - 52.15) |
| | 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 | 6.10 | 6.00 | 0.00 | 0.00 | 12.10 |
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12.1 mile run today in 1:31:44 (7:34s). First 6 in 47:02 (7:50s). 2nd 6.1 in 44:41 (7:19s). The entire run felt very comfortable and easy while I was doing it, but I did feel a bit tired when I was done.
(Nike Elite 64.25) |
| | 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 |
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Rest day. My knees are sore from yesterdays run. It wasn't an exceptionally long run, but it was my longest since the Marathon. I have a suspicion its the shoes though. I switched over to a shoe that wasn't quite as soft as the Vomero in hopes that I could ween myself from the softer shoe. I'll give my body some time to adjust, but if my knees continue to feel swollen and stiff a couple weeks down the line I may have to go back to the softer shoes. Also I have been having some ankle and forefoot tenderness. Its not that strong, but more along the lines of something just doesn't feel right. I'm able to run through it (and have been for almost 3 weeks), but it begins to become more noticeable about 6 miles into a run. I may take some time off. I hate to do this, but I haven't really been running hard, which leads me to wonder how my foot will respond when I do start hitting the speed work, hill repeats, etc again. For now the game plan for the upcoming week is to continue to work most of my runs around the 7:25 pace range and to use my softer shoes towards the end of the week. |
| | 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 | 1.00 | 1.00 | 0.00 | 3.60 | 1.00 | 4.50 | 0.00 | 11.10 |
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4.5 in 35:57 (7:59s), next 4.6 in (7:21s), then 1.0 in 6:11 and a 7:33 cool down. I'm very disappointed with the beginning of this run. I certainly felt like I was running closer to 7:40s. Not quite sure what to make of it. I didn't feel bad. I felt quite comfortable. There was a solid 1.5 mile uphill climb in this section, so maybe that accounts for the slow down. The 2nd half of the run was solid with a pick up at the end before the cool down. I wore the Vomeros today to see if it gave my ankle/foot more of a rest. I would have to say that it felt better, but still a bit of soreness kicked in at the 7 or 8 mile mark.
(Nike Vomero2 - 453.7) | |
| | 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 | 3.00 | 0.00 | 5.40 | 3.00 | 0.00 | 0.00 | 11.40 |
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How To Destroy Yourself
A Novella by Lake Ann Dandy
Start by hanging out an extra 10 minutes talking to the mommies at your daughters school. Drive home as fast as you can in the rain. Race out the door and with no warm up bang out 3 miles at 6:41 pace to catch the group before they leave for their run. Don't make it on time. Have no idea which route they took. Take same route they took last week. Abandon any hope of catching group. Realize the negative effect what you have just done has on your body. Slowly begin to erode during the run in both mind and body. Finish 5.4 mile loop (incidentally not the same loop the group took) and see Nancy coming in. Begin 3 mile run back to house with Nancy at cool down pace. Go separate ways after 1 mile and finish with tongue dragging on the pavement.
1st 3 miles in 20:04 (6:41s). Next 5.4 in 40:01 (7:24s). Finishing 3 miles cool down in 23:22 (7:47s).
(Nike Vomero2 - 465.1) |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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So I've made the decision to take at least 5 days off. The ankle issue hasn't really gotten worse over the last 3 weeks, but it hasn't gotten better either. I thought I might be able to run through it, but at this point in time I feel I need to rest it up. I'll re-evaluate the matter next Monday and take things from there.
On a side note, I'm officially a member of the St Louis Running Center Team as of today. Sweet.
| |
| | 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 |
| IR day off. |
| | 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 |
| IR day off spent golfing at the Lake of the Ozarks. |
| | 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 |
|
IR day off spent golfing at the Lake of the Ozarks. |
| | 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 |
| IR day off spent golfing at the Lake of the Ozarks. |
| | 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 | 7.10 | 0.00 | 0.00 | 7.10 |
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1st day back from IR. 7.1 miler today that went fairly well. I felt no recurring pains on the ankle, but I think more telling than the single run will be how I feel at the end of the week. The goal is to keep my runs between 7 and 9 miles and the pace no faster than 7:30s average. Todays run was 54:01 (7:36s). Out in 27:04 (7:37s) and back in 26:57 (7:35s). I'm pleased with the even tempo throughout the run.
(Nike Vomero2 - 472.2) | |
| | 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 |
| Ankle felt a bit tender today so I decided to give it a few more days off. |
| | 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 |
| Day of rest, again. |
| | 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 |
| Another day of rest. |
| | 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 | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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8 miles on the track tonight at work. Got to love running a flat, soft surface in the dark. Splits as follows: 7:12, 7:26, 7:24, 7:14, 7:04, 7:09, 6:57 then the foot kicked in again and got tender so I hit a 7:42 mile cool down. Ave. Pace 7:16. This is very frustrating. The pace tonight felt comfortable and easy, did not feel at all pressed. Just like a casual run I was out enjoying. I think I'm going to have to go get an x-ray taken of my foot.
(Nike Vomero2 - 480.2) |
| | 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. I have to now begin to entertain the possibility that I have a stress fracture and may be out for a couple months. I'm callin the doc on Tuesday to get an appt. Its a good thing the pool opened today. I may be swimming laps for the next 8 weeks. |
| | 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 | 4.00 | 0.00 | 4.00 |
| 30 minutes on the bike today between 10 and 12 resistance. Approximately 11 miles, rough road equivalent 4 miles. | |
| | 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 |
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So I went to the foot doctor on Wednesday and the x-rays they took showed no visible signs of a stress fracture. They ordered a bone scan, which I had done this morning. I should know the results in a few days, but the doctor seemed to think I had a stress fracture on the top of my right foot and a stress fracture on the heel of my left foot. Overuse I suppose. I don't probably came back from the marathon too early and started running too many miles too soon I suppose. More details as they become available. If its a stress fracture it sounds like a minimum of 10 weeks out, assuming I can address both fractures at the same time.
O happy day. | |
| | 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 |
| Swam for 45 minutes at the pool today. Still waiting on the results of the bone scan taken Friday. |
| | 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 |
| Another 45 minute swim today. |
| | 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 |
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Dr called today. He says the bone scan shows no sign of stress fracture! Great news. According to the radiologist, it appears there is some "uptake in the joints" which he says is essentially inflamation of the joints. Huh? This diagnosis seems a bit quirky. The doc has cleared me to begin running again, take it slow and if it begins to hurt, get off it.
6 miles with no watch. No pain.
(Nike Vomero 6) |
| | 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 |
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Just trying to get out each day and hit a 6 miler. The plan for now is to keep doing this for a few weeks and see where things take me.
(Nike Vomero 12) |
| | 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 |
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85 degrees and incredibly humid. Taking things very easy. I suspect I'm running between 8 and 8:15, but I'm keeping the watch put away for now and running off feel while I try to get my base back. My long term plan, if my foot allows it, is to get back to 70 mpw. My plan to achieve this is to begin with 35 mpw and hold that for 2 weeks and then begin to add 5 miles to my weekly mileage, hold for 2 weeks, repeat.
(Nike Elite - 70.25) | |
| | 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 |
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6 more again today. Ankle doesn't feel right. Not sore, no pain, just odd. I feel aware of something I shouldn't be. Gonna make another appointment with the doctor. Ankle is swollen. Got to get this figured out, but will continue to run easy on it so long as there is no pain.
(Nike Elite 76.25) | |
| | 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 |
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10am, 80 degrees. 6 mile run.
Nike Vomero - 18 |
| | 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 |
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83 degrees at 11:30am. Ankle feels ok. Still some slight tenderness and it makes a popping when I move it a certain way. But all in all it feels fine during the runs. It seems to go back and forth, back and forth on feeling ok and not ok. I'll continue to keep the miles low and light, running on feel still with no watch.
Nike Vomero 24 |
| | 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 |
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Off Today. Went to Six Flags with Heidi and the boys. We had a blast. |
| | 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 | 6.40 | 0.00 | 0.00 | 6.40 |
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Met Nancy at the Webster Y this morning. 9:30 am and a cool comfortable 70 degrees. 6.4 miles. Nancy's garmin had us at 8:00s.
Nike Vomero 30.4 |
| | 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 | 0.00 | 6.30 |
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Ran up to the Running Center to have them do some work on my new Nike Vomero 3s. Great shoe, but too much support systems on the side of the shoe going on at once seems to keeping the shoe from having some give as my foot expands. The owner cut a portion of the support away and now the shoe fits perfectly. Ran from there up to the corner of Rock Hill and Lockwood and then home.
Nike Vomero - 36.7 |
| | 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 |
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9:30pm and 75 degrees. 6 mile run with miles 4 and 5 at a slightly picked up pace.
Nike Vomero 42.7 | |
| | 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 | 6.10 | 0.00 | 0.00 | 6.10 |
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3pm, 85 degrees, 51% humidity. Hot as can be and dripping wet. 7:45 pace. I'm pleased with this pace based on the temp and humidity, combined with the fact that I spent the last 4 days gutting my kitchen which most likely took a toll on my condition. My base feels like its completely shot from the 5 weeks off, but slowly coming back.
Nike Vomero 48.8 | |
| | 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 |
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Drove to Hudsonville Michigan today. Haven't run since last Friday. Arch of my foot has been hurting. Still lingering pain across the top of the foot as well. Just have no clue what's up with this foot. At any rate, I was planning on running a race with my brother-in-law at Reeds Lake on Saturday, so I decided to test things out. Run went well. 1st 3 miles @ 8:00s, then mile 4 in 6:35ish, 1 mile at 7:30ish and then a second pick up for the closing mile, mostly downhill, in 6:15. Total run was 46 minutes. (Nike Vomero - 54.8)
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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 | 0.00 | 6.50 |
| 48 minute run today at 1pm, Hot and Humid! Took it easy with my guess being that most of the run was between 7:45 and 8:15. Walked 5 minutes as a cool down afterwards. I'm guessing it was a 6.5 mile total workout. Nike Vomero 61.3 |
| | Race: |
Reeds Lake Run (6.2 Miles) 00:42:31, Place overall: 63, Place in age division: 12 | | 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 | 6.20 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 9.20 |
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Ran a 10k at Reeds Lake in Grand Rapids Michigan with my brother in law today. I'm pleased with my time, given the fact that I've only run a couple handfull of times over the last 8 weeks. I've definitely lost a considerable amount of fitness, but its coming back. The day wasn't terribly hot, but very humid. I was drenched within the first mile. Chris, my brother in law, went out a bit faster than I did and picked up a 30 second lead by mile 2. I began to slowly reel him in though and caught somewhere before the 5 mile marker. From this point in I slowed my pace a bit and ran it in with him. Splits were as follows: 1 - 6:35 2 - 6:46 3 - 6:57 4 - 6:59 5 - 6:52 6.2 - 8:19 (6:55s) 2 mile warm up in Nike Vomero - 63.3 Race and 1 mile warm down in Asics Gel Speedstars - 43
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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 |
| Day off after the Reeds Lake Run for rest. |
| | 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 | 3.15 | 4.15 | 0.00 | 0.00 | 7.30 |
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3.15 out in 24:15 (7:42s) and back in 22:11 (7:03s) with a 1 mile cool down at 7:59. Total run time was 54:25. More details at my next Michigan trip stop.
Nike Vomero - 70.6 |
| | 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 | 6.50 | 1.00 | 0.00 | 9.50 |
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Next stop on the Michigan family vacation is my sister-in-laws house in Dundee Michigan. I've found some potential races to do in the area on Friday the 4th. A 10k at Whitmore Lake and a 5k in Ann Arbor. I probably will do the 10k, but the 5k would probably be a good speed workout.
So I ran an 8.5 mile progressive run today. The conditions were perfect. 60 degrees at 8:30 and not a cloud in the sky. After the run my wife made me take her sister's dog for a jog. That is one unfit dog. He made it about 7 minutes at my slowest possible pace before he made me walk the last 3 minutes. I'd say this added a mile to the run bringing the total to 9.5.
Splits on the run broke down as follows.
1st 2.25 in 18:20 (8:08s)
2nd 2.25 in 17:30 (7:45s)
Then 2 in 15:00 (7:30s)
Last 2 in 14:00 (7:00s)
Total 8.5 ave. pace was 7:38
Nike Elite 85.25 |
| | 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 | 3.20 | 4.65 | 0.65 | 0.00 | 8.50 |
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A nice morning run getting outside the 'village' of Dundee, Michigan this morning. Total run distance was about 7.85, however, based on my last 3rd pace I'm thinking that maybe it was a bit more like 7.8. The temp was about 73 degrees and a slight breeze. I broke my run into 3 sections for pace checks. The first 3rd of the run was 2.25 miles with an average pace of 7:56. The 2nd 3rd of the run was 2.3 miles with an average pace of 7:52. I was very pleased with my ability to keep the run light and easy as well as consistent through 2/3s of the run. My last 3rd was 3.2 miles with an average pace of 7:13s. I knew the pace was picking up, but once again did not realize I had picked up this much. Total run time was 59:05 at an average pace of 7:34.
Then I took the UFD (Unfit Dog) out for his morning jog. We got 6:45 down the line with me jogging at a very slight pace when he just sat down on the grass and refused to move. I reached down to grab his collar and get him moving and he yanked back out of the collar and ran home! LOL!
Nike Vomero 79.1
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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 |
| Ugh! Was going to run the Whitmore Lake Larry Steebs 10k tomorrow, but the foot hurt so much when I went for my morning run that I turned around 300 yards into the run and basically hung up tomorrows race. Maybe if the foot feels ok tomorrow evening I'll go for a very easy light run. |
| | 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 |
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After carboloading for a race that I didn't run, and then feasting on BBQ all day long and drinking a couple beers (and way too many brownies over the last 3 days) my gut was ready to explode and my body was freaking out. I HAD to hit the road. I had iced my foot twice already today and then iced it after the run as well. The run was a serious, but necessary struggle and took about 55 minutes (7:51s)
Nike Vomero 86.1 |
| | 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 | 3.20 | 5.00 | 0.00 | 1.00 | 0.00 | 9.20 |
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After 3 foot icings, including 2 warm water baths with Epsom Salt, my foot felt incredible today so I took the opportunity to get a good quality run in. My first 5 miles hit in 36:18 (7:15s) and then really took it home concentrating on my breathing over the last 3.2 (6:32s) for a total run of 8.2 miles in 57:15 (6:59s). Then I took the UFD for a 1 mile walk after which I iced my foot. This was a great confidence building run going into the 15k Cherry Festival Race next Saturday. I hope to get some hill repeats in mid-week and the rest of the week will be relatively easy miles with maybe 1 more moderate paced short tempo run.
Nike Vomero 95.3 |
| | 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 | 7.40 | 0.00 | 0.00 | 7.40 |
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East out and back today from my parents cottage (we're now in Traverse City, Michigan) on Lake George to "The Shoe Tree" (A huge tree where people tie their shoes together and toss them into the tree. There must be at least 75 pairs in the tree -- including 3 pairs of ours thrown in last summer). Temp was in the 80s, but a dry dusty kind of hot with a moderate breeze. The run was considerable rolling hills. A change from Dundee and Hudsonville where all my runs were on flat terrain. The pace was consistent throughout the run with a 29:50 (8:03s) out and a 29:03 (7:51s) back for a total run of 58:53 over 7.4 miles.(7:57s)
Nike Elite - 92.65 |
| | 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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 0.00 | 0.00 | 7.80 |
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Tough little easy run today. A nice comfortable pace over the 7.8 miles but hit all hills around 5k pace. I would guess this put my recovery pace and easy pace in the 8:15 range. Man there's a lot of rollers here around Lake George and the temps and humidity were equivalent to St Louis. Very humid and fairly warm in the mid 80s. Tomorrow will be another easy run, maybe in the 7 mile range and then some hill repeats on Wednesday followed by another easy 7 miler or so on Thursday, off Friday and the 15k Race on Saturday. Todays total run time was 60:13.
Nike Vomero - 103.1 |
| | 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 | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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6.6 mile run today over those rolling hills again that I hit yesterday. Mostly the same course with some alterations to make it shorter. No pace increases up hills, just a steady pace with some mild build ups to cruising speed and then backing down to a slower pace and building back up again. Total run time was 48:34 (7:21s) which was actually a pretty solid run given the hills. Instead of doing some hill repeats I may do some 1.25 mile repeats around the lake which will bring in 3 small but effective hills into the mix and should give me a good build up going into Saturday.
Nike Elite 99.25 |
| | 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 | 3.10 | 0.00 | 4.10 | 0.00 | 0.00 | 7.20 |
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Did some AT speedwork around Lake George today. Man those hills are killer. All told the run was 7.2 miles with about 3 of it being AT work and 4 of it being warm up/cool down and recovery. AT work was in 4 bouts. The first was 1.2 miles, then .3 miles, then 1.0 miles, then .6 miles. Tomorrow and Friday will be 1 day off and 1 day of about 4 miles easy -- I just haven't decided what I will do what day yet.
Nike Elite 106.45 | |
| | 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 |
| Rest and recovery day today to get ready for the 15k Cherry Festival Race on Saturday. |
| | 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 | 5.60 | 0.00 | 0.00 | 5.60 |
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2.8 mile out (7:56s) and back (7:23s) to get the legs loosened up for tomorrow's race.
Nike Vomero - 108.7 |
| | Race: |
Meijer Festival of Races 15k (9.3 Miles) 01:03:31, Place overall: 71, Place in age division: 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 | 9.30 | 0.00 | 0.00 | 2.00 | 1.50 | 0.00 | 12.80 |
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Ok, so here's the updated info on this race. Temps were fairly comfortable at race start in the mid 70s, but it had rained all night and the humidity went through the roof as the temps rose to near 80 by 30 minutes in. I dumped my singlet at the top of Mt. McKinley with my parents who were there waiting for me and grabbed it back from them with about .3 to go because my bib # was on it.
I ran this race with my brother-in-law whom I raced with 2 weeks ago. He again got out to a 15 or so second head start by mile 1, but I caught him by mile 2, we ran together through mile 4 where we hit Mt. McKinley (aptly named, this beast was a full mile up with the first 400-500 yards at a significantly steep climb. About 25% of the runners in my view as I turned up it were walking halfway up this first section of the hill.) I hit the hill strong and passed probably 10 runners on it. My brother-in-laws IT band has been bothering him and by the top he was about a minute back of me. By the time I got to the top my singlet was soaked, weighing me down, and restricting my movement. I used the backside of the hill to recovery before attacking the back half of the course. This route was out one side of a penninsula, over the top and down to the other side and back in. Outside of McKinley it was a completely flat course.
Overall I was very pleased with my time. I did not achieve my short-term goal of sub 63:00, but only missed it by 36 seconds. Considering that I set this goal a while back and then missed 5 weeks of running and was only able to get in about 4 and a half weeks of running in the last 11 weeks I should consider this race smartly run and a great jump forward in getting back to form. 5th in my age group in a race of over 2500 runners is nothing to shake a stick at either. Well, enough of the overview and on to my splits.
No mile marker until mile 3 (Ugh!) 20:38 (6:53s)
Mile 4 - 6:46
Mile 5 - 7:22 (All uphill, very steep -- pleased with this time up the hill, I passed a good 15 racers going up.)
Mile 6 & 7 - 13:29 (6:45s)
Mile 8 - 6:34
Mile 9 & 9.3 8:40 (6:40s)
Got in a 2 mile warm-up and the race in my Asics Gel Speedstars 54.3
Got in a 1.5 mile cool down afterwards in my Nike Elites 108 | |
| | 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 |
| Travel/rest day today. Heading back home to St Louis and its heat/humidity! |
| | 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 | 8.20 | 0.30 | 0.00 | 8.50 |
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8pm and 83 degrees. Ran around the block (.3) miles with my middle son Ivan (5 years) in 5:45. We ran the long sections and walked the short. Then did an easy 8.2 (4.1 out and back to MQP) that was anything but easy. Note to self, wait more than 30 minutes after eating steak to do your run. Out in 32:08 (7:50s) and back in 31:59 (7:48s). The good news about this run was the consistancy. On the way back there were a couple times that I checked myself and intentionally slowed down because the pace felt like it was possibly increasing. This wasn't really based so much on how I felt (because I wasn't feeling good the whole way) as much as how my sense of my external environment was moving by. I just had a sense that despite the fact that I felt no differently, I was still increasing pace. So I was pleased with that. Its something I've been trying to work on, especially on slower runs.
Nike Vomero - 117.2 |
| | 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 | 3.10 | 5.10 | 0.00 | 8.20 |
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9:30am and 85 degrees, humid. 1.55 mile warm up to the YMCA in 12:21 (7:58s). Was hoping to run into Nancy but I found out that one of her kids was sick so she wouldn't be there. Julie was there, but she's doing a half-ironman in Sonoma on Sunday, so she was in full taper mode. I made the decision to go with the ladies anyway and just hang at whatever pace they chose. To be honest, I'm quite glad I did. It was hot and I think I'm still a bit tired from the race on Saturday. We did a 2.5 out and back. I forgot to set my watch on the way out, but I assume it was pretty close to the pace we ran on the way back which was 21:41. So I'm just going to double this and call it a day. I think the total run was probably closer to 5.1 in 43:22 (8:30s). I was tired and my shirt was drenched by this point, so I took about a 5 minute break before heading the 1.55 back home in 11:36 (7:29s).
Nike Elite - 116.2 |
| | 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 |
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8am run, 83 degrees and humid. Very easy jog today, not much sleep last night and still feeling tired from the race. Of course, it could simply be that my body is trying to re-adjust to the St Louis summer environment. Out and back to the Webster YMCA. Out in 24:09 (8:03s) and back in 23:47 (7:56s). Pretty good consistancy. Lately these 'easy runs' have been kicking my butt though since I've gotten back to St Louis. I may try a night run and see how my body responds to that.
Nike Vomero - 124.2 |
| | 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 | 1.00 | 1.60 | 2.60 | 0.00 | 2.00 | 1.20 | 0.00 | 8.40 |
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An interesting run tonight. Lets start with the preliminaries. 7pm, 85 degrees, humid as usual, no wind. I tried to take some splits on this run based on what I thought were markers and then compare it to google maps when I got home. According to googlemaps the entire run was a 3.6 out and back for a total of 7.2 plus a 1.2 mile cool down for a total of 8.4. The first mile I know was an accurate split at 7:42. My second mile mark was a guess that I took and marked it at 7:36. From there I estimated that I was running approximately 7:30s so I decided to go another 11:15 thinking this would give me a 3.5 out and back. So at 11:10 I turned around for a total out time of 26:28 (which gave me 7:21s). My thought is that the 2nd mile was faster than 7:35 and that I hit the mark later that what was actually 2 miles. On the way back I tried to pick it up just a touch, nothing that felt excessive, but moderate. Concentrate on my breathing and work a moderate pace. I marked off at the same spot on the way back 2 miles out and hit that in 10:43 (6:42s -- of course, if my mark for mile 2 was off, this actually would be a slower pace) for the 1.6 miles which was 27 seconds faster than I hit the 1.6 on the way out (6:58s -- again this would also be a touch slower). Then I took a split from what I thought was mile mark 2 back to 1 and hit a 7:05, but if the mark was long it would be a bit quicker. Based on my last mark I suspect this is true. My last mile I concentrated on my breathing considerably and tried to stay quick without actually going into a 'hard' mode. I would say I stayed just the slightest notch below 'technically hard'. I hit this mile in 6:30 (which I know to be an accurate mark). The short of this long is that my ave. ppm on the way back was 6:45s without feeling considerably taxed. It was a good solid workout and I'm pleased with it. Ave pace for the entire 7.2 was 7:03s followed by a 1.2 mile cool down at 8:21 pace.
I'm pleased with this workout in relation to how I've felt all week during the day. It was an evening run, but temps and humidity were probably consistent with what I've run into M-W. The difference to this run was that I did not run with a shirt on.
Nike Elite - 124.4 | |
| | 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 | 3.00 | 0.00 | 0.00 | 4.00 |
| Was actually off today, but am showing Sunday's workout here so it is counted as part of this week's and will show Sunday as an off day so as to not interfere mileage for next week.
Wow. Very hot today. Much hotter than I thought and the only time I had to run was 11am. 93 degrees and humid. Based on weather I decided to just do 4 today. Had planned on going 7. I'll just add in a few more during the week. Splits were 8:10, 7:40, 7:15, 7:45.
Nike Elites - 128.4 |
| | 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 | 1.20 | 0.00 | 7.20 |
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3 mile out to the YMCA in 23:08 (7:42s) and back in 22:23 (7:28s) plus a 1.2 mile cool down in 10:01 (8:21s). Good run today at 12pm, 87 degrees and humid. Felt good despite the heat and humidity.
Nike Vomero - 131.2 |
| | 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 |
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Actually did run today and logged it under last friday so the miles would be counted towards last week and not be counted towards this week, which is how I want it. Usually Sunday is my off day, but until the kids get back in school my workout schedule is a bit altered. | |
| | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 5.75 | 0.50 | 0.00 | 10.25 |
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Ran after work tonight. 9pm and 89 degrees. Still hot and humid as can be, but at least there was no sun to deal with. Did a 3 mile warm up in 22:15 (7:25s) and then hit the track for some tempo intervals. My goal was to hit 3 x 1.5 miles at sub 6:30/mile pace. That was a solid goal and I could have done it, had I not gone so sub 6:30 on the first one. First one was 9:17 (6:11s), second one was 9:32 (6:21s), and on the third one I was falling off the pace so I decided that it was better to maintain the goal pace then the goal distance so after 3/4s of a mile I hit the last quarter firm and finished with a 6:30 mile. I did a quarter mile slow jogging rest between intervals and then headed home. The run home was about 2.75 miles in 22:02 (8:00s). Overall I'm pleased with these interval splits. They're not quite what I was running in May, but then, I'm back down to 45ish mpw right now. So given heat, current training duration, mpw, and a nagging foot I need to consider this a small victory.
Nike Elite - 138.65 | |
| | 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 | 8.20 | 0.00 | 0.00 | 8.20 |
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Ran out at Lake St Louis today. 85 degrees and considerably humid after last nights storms. 3:30pm. 8.2 mile easy loop in 1:04:35 (7:52s)
Nike Vomero - 139.4 |
| | 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 | 1.00 | 0.00 | 0.00 | 4.10 | 2.20 | 0.90 | 0.00 | 8.20 |
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4.1 mile out and back to MQP at 9pm tonight. A cool and relatively non-humid 77 degree night. Did a 3 mile pick up from a cold start with a first mile in 7:25 and a 3 mile total of 21:37s (7:12s). Then did a 2.2 mile easy pace recovery in 17:33 (7:58s). Towards the middle to beginning of the last 3rd of this recovery my shoulder began to cramp up. Maybe I'm running low on salt or am a bit dehydrated. By the time I came to the end of the 2.2 miles though it was fairly gone so I gave it another go at the same 3 miles in reverse back to the house. I felt pretty winded a little over a mile in so I decided to just go 2.1. I'm having trouble picking up my mile markers in the middle of this course, but I know that I hit a mile mark at the end of the run that gave me a 6:30 split down the flat. I thought my first mile was in 7:25 and this is probably right because my overall split was 14:31 (6:55s). The first mile of this 2.1 was hilly and the 2nd mile was flat. Finished the run off with a .9 mile cool down in 7:35 (8:25s).
Nike Vomero - 147.6 |
| | 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 | 2.60 | 0.00 | 3.00 | 3.70 | 0.00 | 0.00 | 9.30 |
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5pm: Ran to work tonight. 2.7 miles in 20:39 (7:39s). 72 degrees and light rain.
After helping out running the grill at the concession stand for the conference swim meet I ran home the long way. Its hard to understand one's body sometimes. Some nights you're body is just in the groove. I had planned on this just being a brisk easy run. 7:20-7:30 range. Everything felt comfortable, but I could just tell I was moving along. First 3 miles in 20:35 (6:52). Next .6 in 4:01 (6:42s). Next mile in 6:38 and the finishing mile in 6:27 for a 5.6 time of 37:41 (6:43s) and then a 1 mile cool down in 7:54. This was a good run for me. Moderate stress, I'm having a tough time with this template. I don't really know what to call miles run at 6:45 pace, for lack of a better category they're going under M-pace for now.
Nike Elite 147.95 | |
| | 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 | 2.00 | 0.00 | 0.00 | 3.60 | 1.80 | 0.00 | 0.00 | 8.40 |
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Schedule didn't allow for much room to run today, so I had to run to work at 5pm and run home at midnight. 3.6 miles each way and tacked on an extra 1.2 cool down on the after work section. Temps and humidity were pretty high today, more so humidity than the temps. The way to work was in the mid 80s and the way home was in the high 70s, very humid.
To work 3.6 in 26:05 (7:15s) and home in 24:49 (6:53s). The splits on the way home were as follows... .6 in 4:30 (7:30), then 1 mile splits at 6:48, 6:32, and a finishing mile in 5:59 (this one had both uphill and down, actually with more up and at a steeper grade. Followed this up by a 1.2 mile cool down in 9:43 (8:06s)
Nike Vomero - 155.8 |
| | 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 | | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 2.25 | 0.00 | 6.00 |
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Ran at work today. Hot and humid, 88 degrees and not a cloud in the sky. Did 3 miles easy (estimated pace without a watch) in 22-23 minutes (7:30s). Then did 3 miles on the track with 100 meters spint strides each lap (12x100) with the other 300 meters recovery pace. Total time for this was about 25 minutes.
Nike Vomero - 161.8 | |
| | 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 | 0.00 | 6.30 |
| Noon, 84 degrees and humid (these weather reports are getting old). Very casual 6.3 miler today just to get out and keep the legs moving. Total time was 50:58 (8:05s). Nike Elites - 153.25 |
| | 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 | 11.05 | 0.00 | 0.00 | 11.05 |
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8:30pm, 80 degrees, and very humid tonight. 11.05 miles -- first double digit continuous run since the injury. Just an easy pace tonight 1:26:21 (7:49s). Felt a bit sluggish, but had a steak dinner about an hour and a half before the run. Not excessive, just a steak with some yellow peppers and onions off the grill, but I think enough to slow me down a bit in the beginning. First 3 miles were at 8:15 pace.
Nike Vomero - 172.85
On a side note, I was very happy with last week. In the infamous words of my late coach Lake Ann Dan Young -- "Hubba, hubba, we put some money in the bank this week."
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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 | 1.00 | 1.00 | 1.00 | 0.00 | 1.00 | 2.00 | 1.20 | 0.00 | 7.20 |
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These evening runs are getting intefered with by my diet. I have to plan for these a bit better. I did ok tonight though, except that I had McDonald's for dinner (fish sandwich and a big and tasty) because it was Ivan's (my middle son) birthday and that was his choice for birthday dinner. Plus cake and ice cream later. Did the run about 3 hours after dinner and an hour after cake and ice cream. Did 2 2-mile pick ups tonight with 2 miles in between and 1.2 at the end for a total of 7.2 miles in 51:31 (7:09s). 9pm, 83 degrees and humid. First 2 mile splits were 7:10 and 6:45 for a 13:55 (6:58s). Then hit a mile at 7:36 followed by a mile at 7:25. My 2nd 2 mile pick up splits were 6:25 and 6:04 for 12:29 (6:15s). Finished with 1.2 miles in 10:03 (8:22s).
Nike Elite - 160.45 |
| | 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. |
| | 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 | 4.75 | 0.00 | 0.00 | 3.00 | 0.65 | 0.00 | 8.40 |
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9:15pm, 80 degrees and very humid. 1.5 mile warm up in 11:36 (7:44s). 4.75 in 32:38 (6:52s). .65 in 5:42 (8:45s). Then 1.5 in 11:47 (7:51s). Total run 8.4 in 1:01:45 (7:21s). The speedy portion of this run was a bit of work tonight. The humidity and dinner was working on me. I just have to find a better way to combine dinner and running. 2 hours between eating and running doesn't seem to do it. I've always been one who needs to run on a relatively empty stomach.
So, I thought that maybe I was just working too hard to only be doing 6:52s. I took the car out to measure the distance. Ugh. I should have just stuck with what I had. I knew the route I ran was 5.4 miles (4.75 + .65). However, it appears that it was more like 4.65 and . 75. So this makes the speedy portion even slower. New ppm should be 4.65 in 32:38 (7:01s) and .75 in 5:42 (7:36s). This seems more accurate, because I did not think that when I eased off the pace I dropped off nearly 2 minutes/mile. But this is a big downer to some extent. I do need to consider the heat and humidity as factors, but I wouldn't say they were any different from last thursday when I was able to bang out 5.6 miles at an average pace of 6:43. The difference must be two-fold between these two runs. First I was probably better hydrated last Thursday and Second I was running about 4 hours after dinner instead of 2. Night runs are essentially the way to go here in St Louis so I guess I'm either going to have to eat very light and then again after the run, or run later. I also need to consider the possibility that I've done too many quicker miles lately. I've had to break up my runs a bit lately due to time constraints, so when I'm only going 4 miles at a time I have a natural tendency to pick up the pace. I'm curious as to how this plays into the sort of neurological stress that Sasha often talks about. I know that studies indicate that if you take 2 groups of runners and they run the same mileage/day, but 1 group does 2-a-days and the other group just 1 run, the 2-a-day group has a tendency to get a quicker LT/AT pace as a result. I'll post a thread about this on the message board.
Nike Elite - 168.85 | |
| | 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 | 5.95 | 0.00 | 0.00 | 8.95 |
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So I had to do another one of those run to work, run home things today. Ran to work at 5pm, 91 degrees with a dewpoint of 74 giving us a relative humidity of over 60%. Ugh. Did 3.55 miles on the way to work tonight. Splits were as follows: 7:05, 6:50, 7:16, and 4:14 for the .55 (7:42). After work at 1am the temp was 82. Did 5.4. First 2.4 in 18:10 (7:34s). Last 3 in 22:00 (7:20s). Quite happy with the run home as I was running at a pace that I considered moderate easy. The way there I was late and pushing it, but the temperature and humidity were quite oppressive. I'll take the splits from a cold start.
Nike Vomero - 181.8 | |
| | 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 | 9.75 | 0.00 | 0.00 | 9.75 |
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9.75 easy today. Heat and humidity oppressive. 3:30pm, 93 degrees, excessive humidity. Stopped for water at the 40 minute mark at the Glendale Firehouse where the fireman gave me a bottle of water and then stopped again at the 65 minute mark at Webster Groves YMCA to use the drinking foutain. Total run time 1:15:43 (7:46s). To be honest I thought I was running much closer to 8s. Very pleased with this run.
Nike Vomero - 191.5 |
| | 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 | 0.00 | 8.25 | 0.00 | 8.25 |
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Brutal heat and humidity, even at 9pm tonight. 8.25 miles and sweating as soon as I stepped off the porch. As a result, the goal was just to get the miles in. Ran very casually, but was utterly trashed at the end of the run. That's what 93 degrees in the night and humidity through the roof will do though. Total run time was 1:09:26 (8:25s).
Nike Elite - 177.1 |
| | 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 | 8.00 | 0.90 | 0.00 | 0.00 | 8.90 |
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Ran to work at 5pm, 93 degrees. 4 miles in 29:17 (7:19s). After work at 10pm it was 79 degrees after the storm. 4 miles in 28:03 (7:01s). The goal here was to try to keep at a 7 minute/mile pace and work on keeping the breathing even so that the run felt moderate. Goal accomplished. After that a .9 mile cool down in 6:49 (7:34s)
Nike Elite - 180 |
| | 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 | 5.00 | 4.65 | 0.00 | 0.00 | 9.65 |
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9pm and 82 degrees tonight. Humid, as usual, but not terrible. Did an 8.6 mile progressive run tonight. The goal was to keep the breathing mostly easy while slowly picking up the pace. The first 1.5 miles were in 11:37 (7:45s). Then did 5.8 in 41:54 (7:21s) and finished with the last 1.5 in 10:24 (6:56s) with the last mile of this 1.5 miles in 6:54. Finished with about .85 mile cool down in 6:39 (7:49s).
Nike Vomero - 200.15 | |
| | 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 | 5.20 | 5.15 | 0.00 | 0.00 | 10.35 |
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7:30pm and a cool and comfortable 75, still humid though. First mile in 8:05. Next 4.15 in 32:06 (7:44s). Next 4 miles in 28:28 (7:07s). Last 1.2 in 8:42 (7:15). Total run was 10.35 in 1:17:22 (7:28s).
Nike Vomero - 210.5 |
| | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
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Wasn't up for a 5amer today so I'm taking the day off. However, I will run on Sunday to make up for the lost day and count it on today to keep the week's mileage correct. |
| | 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 | 2.00 | 2.00 | 0.00 | 3.00 | 8.00 | 0.00 | 0.00 | 15.00 |
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So, here's the scoop. I worked until 12:30 last night and didn't fall asleep until almost 2am. When my alarm went off at 6am to go run the Ghisallo Scorcher (4 mile race) I dragged butt to the can, looked at myself in the mirror and said, "It's only a 4 miler," and proceeded back to bed. I got a better workout in anyway tonight.
5pm, 80 degrees. 15 miler in 1:47:33 (7:10s). This was a great run for me tonight. Only my second run over 10 miles since the injury. I'm back to healed and my base is starting to feel right again. I'm still probably lacking some speed that will come as the miles get back up over 60/week, but I have high hopes for being able to crack 1:27 for the Lewis and Clark 1/2 marathon in 4 weeks.
This run started out with a 30 minute warm up 4 miles (7:30s on the nose). From there I hit 2 miles hard. It was tough to tell the exact mileage on Grants Trail for where the 2 mile mark was. The split time was 11:58, but this might have been about a 10th of a mile short (so we'll call those 2 miles at 6:15s). Then I ran a slower 1.5 in 10:59 (7:19s). If the 2 mile mark was .1 short of 2 miles, that makes this a 1.6 instead of a 1.5 (6:51s). Either way, I know that these 2 splits together was 3.5 miles in 22:57 (6:33s). This was a good tempo portion, but it was all at a slight downhill grade. I took about 5 minutes off here to get some water at the Affton Ice Rink and then headed back the 3.5 at a slight uphill grade. I started out slow and built speed throughout this portion. Running time for the 3.5 uphill was 24:27 (6:59s -- but I know the last 2 miles were sub 6:45s). From here I ran a 4 mile cool down back to my car in 29:40 (7:25s).
Nike Vomero - 225.5 | |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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11am, 78 degrees and sunny. Did a 5 mile recovery run today in 39:04 (7:49s). I'm putting the miles under last Friday to keep these miles on the correct week.
Nike Elite - 185 |
| | 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 | 1.00 | 1.00 | 0.00 | 2.20 | 4.20 | 1.20 | 0.00 | 9.60 |
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8pm and 73 degrees. Did an 8.4 mile out and back to the corner past MQP tonight. This was supposed to be an easy run, and, for the most part, it was. However, I did crank up the pace for a couple miles on the way back. Out in 32:38 (7:45s) and back in 28:57 (6:54s). I did get a pace marker around mile 3 of 6:43 and my last .9 was in 5:42 (6:20s -- this has a solid uphill in it as well). Then did a 1.2 mile cool down in 9:45 (8:07s).
Nike Elite - 194.6 |
| | 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 | 1.00 | 0.00 | 0.00 | 2.75 | 5.35 | 0.00 | 0.00 | 9.10 |
| Did the ole Run To Work / Run Home thing today. 83 degrees at 5pm on the way to work. 3.75 miles in 26:02 (6:56s). Splits were as follows: 7:05, 6:21. 7:35 (1.05 miles - 7:13s) , and the last .7 in 4:58 (7:06s). Not sure why I decided to hammer that 2nd mile but half-way through it I decided to do that. 75 degrees at 10:45pm on the way home from work. Took the long route back. 5.35 miles in 41:29 (7:45s). Nice, easy, controlled LSD pace on the way home. Was an enjoyable run. Nike Elite - 203.7 |
| | 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 | 4.60 | 4.00 | 0.00 | 0.00 | 8.60 |
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5pm and 82 degrees today. The goal today was just to get miles in at a mostly easy and comfortable pace. I would say that it was a pleasant failure. It was a failure in the sense that by easy and comfortable I would put the pace between 7:35 and 7:45 for an average. Yet I ended up sub 7:20 overall. Lets take a look at the breakdown. 8.6 in 1:02:49 (7:18s). The first 1.55 were in 12:01 (7:45s). The next 5.5 in 40:00 (7:16s). Last 1.55 in 10:47 (6:57s). An absolute progressive run, but in all honesty the pace didn't feel pressed. Definitely I was on target through the 1st 3rd and was probably still at the fast end of the target at the half-way point, but as the pace picked up, it didn't feel like I was doing anything but keeping the pace steady. I suppose this is another example of how as the body warms up properly it gets naturally faster.
Nike Vomero - 234.1 |
| | 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 | 1.00 | 0.00 | 2.40 | 7.60 | 0.00 | 0.00 | 11.00 |
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9pm and 80 degrees tonight. Humidity fairly tolerable, dare I say, comfortable. Did an 11 mile run. The goal was again to run easy pace (7:35-7:45). Haven't checked the splits yet, but I don't think I succeeded again. But, once again, the good news is that I felt that I was running at a comfortable pace. I would describe it as a notch below moderate, and the finish felt moderate (despite a 6:45 finishing mile). Total run time was 1:22:52 (7:32s -- aha! I almost kept it at pace ... of course, I went out at 24:15 through 3 miles). 1st 3 miles in 24:15 (8:05s). Next 4.6 in 34:35 (7:31s). Next 2.4 in 17:20 (7:13s). And a finishing mile in 6:45.
Nike Elite - 214.7 |
| | 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 1.00 | 0.00 | 5.25 |
| Off Today. But I'm logging Sunday's miles here to keep the weekly mileage correct. |
| | 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 | 3.00 | 0.00 | 6.75 | 0.00 | 6.05 | 0.00 | 0.00 | 15.80 |
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3pm and 83 degrees. 2 3-mile tempo runs with a 1.4 mile recovery run between. The first tempo run was a cold start run in 20:13 (6:44s). Splits for this run were 7:15, 6:50, 6:08 [half of this mile was downhill]. Then I did a 1.4 mile recovery run in 10:48 (7:43s). Then another 3 mile tempo run, but this one was more like a speed run than a tempo run (The reason for this is that once again I was supposed to do a race today, but did not get out of work until after 1am, assuming I was able to fall immediately asleep upon getting home I would have gotten 5 hours at best, the night before I was only able to get 4.5 hours. Given these factors I bagged the race again for the 2nd weekend in a row for the same reasons - As an aside, I had planned on running 15 mile consecutive, but schedules during the day did not allow for it) The second 3 mile block was run in 18:39 (6:13s). Splits were 6:20 (1/2 of this section was uphill), 6:08, and 6:11. After this I walked a .2 mile cool down in 2:32.
8pm and 72 degrees. 3.75 mile out in 28:23 (7:34s) and back in 25:42 (6:51s) followed by a .9 mile cool down in 7:18 (8:07s). Very pleased with the workouts today, despite the plans that fell through.
Nike Elite - 230.5 |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Did an easy run today. 5.25 miles with .25 of them as 100 meter striders. Did 1 mile on the track, 3 miles on the road, then another 1.25 (4x100 meters) on the track with 100 of each 400 meters striders. Miles are being recorded under last Friday so as to keep my weekly mileage correct. Sometime in September my work schedule will change and I'll go back to Sunday being my day off.
Nike Elite - 235.75 |
| | 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 | 3.15 | 5.35 | 2.90 | 0.00 | 0.00 | 11.40 |
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5:15pm and 83 degrees. 10.5 mile run followed by a .9 mile cool down tonight. Total run time for 11.4 was 1:21:43. First 2 in 15:00 (7:30s). Next 3.15 in 21:47 (6:55s). Next 5.35 in 38:07 (7:08s). Followed by a .9 mile cool down in 6:48 (7:35s). This run was too fast. It was a good run run mostly at M-pace, but my intention was to keep the miles in the 7:20-7:30 range. Overall it didn't feel too stressed though.
Nike Elite - 247.15 | |
| | 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 | 10.30 | 0.40 | 0.00 | 10.70 |
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Did Ye Ole Run To Work and Home tonight. 5pm and 83 degrees. 4.9 miles in 36:27 (7:26s). Good easy pace run.
10:30pm and 74 degrees. 5.4 in 39:53 (7:23s) followed by a .4 mile cool down in 3:14 (8:05s).
A good easy paced double today. I can really feel that my aerobic threshold is beginning to lower as my miles are getting back up there. I get to make the jump up over 60 mpw next week which will put me up over 70 mpw within 7 more weeks. This combined with the doubles I've been doing a few times a week is, I believe, the direct reason my aerobic pace has been coming down. The real test will be Lewis and Clark 1/2 Marathon on the 7th though.
Nike Elite - 257.85 |
| | 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 | 4.20 | 4.20 | 0.00 | 0.00 | 8.40 |
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9pm, 73 degrees and light drizzle. Did an 8.4 mile out and back to just past MQP tonight. Tried to keep my miles very light and easy and had some success on the way out. 4.2 out in 33:10 (7:54s). I think I was probably running a touch over 8s the first 2 miles and close to 7:45s the 2nd 2. Anyhow, the 4.2 back was in 30:18 (7:13s). Still the pace was comfortable, definitely not taxing.
Nike Elite - 266.25 |
| | 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 | 5.50 | 0.00 | 0.00 | 4.60 | 0.00 | 0.00 | 10.10 |
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8pm, 74 degrees and pouring rain tonight. First 2.3 miles in 18:01 (7:50s). 5.5 mile tempo run in 37:03 (6:44s). Finishing 2.3 in 17:00 (7:23s). Total run 10.1 in 1:12:05 (Ave ppm 7:08s). This was a tough run because of the rain. Major chaffage!
Nike Elite - 276.35 |
| | 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 | 6.45 | 0.00 | 0.00 | 9.45 |
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Ye Ole Run To Work and Home again.
5pm, 88 degrees, humid! 4 mile run to work, tried to keep it quick but still comfortable. Splits as follows: 7:36, 7:17, 7:01, 7:13 (ppma 7:17).
12am, 72 degrees, humid! Run home, tried to keep it light, completely in the aerobic zone. 5.45 miles in 40:29 (7:26s). Think I sped up a bit in the last mile when I heard a pack of foxes howling down by the railroad tracks 50 meters off the road!
243.55
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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 | 0.00 | 8.00 | 0.00 | 8.00 |
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8:30am, 83 degrees, and very humid! Ok, so my plan this morning was to go 10, but time didn't allow for 10 unless I hit them at a quick pace. I just didn't think this was a smart idea and altered the run to 8 miles at a very easy pace. This run was much akin to a cool-down after a workout. This was my cool-down for the week. It was also my 3rd run in 18 hours (17.45 miles) and I must say, I'm pretty much shot. With the humidity, only 6 hours of sleep, and basically having run home, gone to sleep and gotten up to go run, I'm very exhausted. However, the good news is that I've got almost 60 hours of rest ahead of me as my next run is not until Monday night. 8 miles in 1:04:22 (8:03s).
Nike Elite - 284.35 | |
| | 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. Sleep has been bad lately. Probably averaging about 5-6 hours a night. Got to find a way to fall asleep easier. |
| | 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 |
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5pm, 78 degrees, and an almost cool breeze. Ran 3.3 miles to St Louis Running Center to see about some sort of arch support for my shoe. These Nike Vomero 3s seem to be a bit thinner in the arch than the 2s were. We couldn't find anything that really worked, so we're going to try to custom build one out of some cut up inserts. After that did 7.7 more. Tried to keep the run smooth and even today. Got on the border of tired around mile 9 or so, but nothing major. Running time 1:21:41 (7:26s).
Nike Vomero - 254.55 |
| | 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 | 10.90 | 0.00 | 1.20 | 0.00 | 12.10 |
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Ran to work and back tonight. 4:30pm, 81 degrees. 5.45 in 39:52 (7:19s).
Ran home at 8:30pm, 75 degrees. 5.45 in 39:00 (7:09s) and then did a 1.2 mile cool down in 9:44 (8:07s).
Nike Elite -255.75 |
| | 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 | 11.55 | 0.00 | 0.00 | 11.55 |
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5pm and 80 degrees. First 4.1 in 31:01 (7:34s) Next 7.45 in 57:18 (7:42s). Total run of 11.55 in 1:28:20 (7:39s)Although I was pretty shot at the end of this run, I was pleased with my ability to maintain a 'easy' pace. However, it did put more strain on my leg muscles, especially my quads.
Nike Elite - 267.3
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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 |
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7:45pm, 82 degrees and considerably humid. Ran down along the River Des Peres (sounds nice, except this is a large drainage system for rainwater that flows into the Mississippi. Given the humidity and the time of evening ... the gnats were terrible. Overall just a generally easy run tonight. I'm trying to taper without tapering for the 10k race on Monday. So I'm trying to keep my mileage fairly consistent but making the runs slower in pace. 4.5 mile out in 35:27 (7:53s) and 4.5 back [more uphill on the way back] in 34:51 (7:47s). Pretty even pace for the whole run, which is good.
Nike Elite - 276.3 |
| | 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 | 2.20 | 8.00 | 0.00 | 0.00 | 10.20 |
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10.2 mile run at work tonight. 80 degrees at 5:45pm. Good route with decent ups and down. Tried to keep the pace fairly easy, but did pick it up a bit in the last couple miles. Running time 1:15:22 (7:23s). Tomorrow will be a light and easy 5-7 then off on Sunday with the Labor Day 10k at the Creve Couer JCC.
Nike Elite - 286.5 |
| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 | 0.00 | 0.00 | 6.15 |
| Off today. But I'm logging tomorrow's miles here to keep the week mileage consistent. I've taken a liking to taking 2 days before a race off instead of the day before over my last few races. Sunday's mileage listed above. |
| | 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 |
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Did 6.15 today in 47:16. Hit my 5th mile in 5:58 with the rest of the miles at an ave pace of 8:01s. Labor Day 10k tomorrow at the JCC in Creve Couer.
Nike Vomero- 260.7 |
| | Race: |
Creve Coeur JCC Labor Day 10k (6.25 Miles) 00:40:39, Place overall: 9, Place in age division: 4 | | 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 | 6.25 | 0.00 | 0.00 | 0.00 | 3.90 | 3.75 | 0.00 | 13.90 |
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This was a very humid day with temps in the mid to upper 70s, near 80 by the race finish. The course was extremely challenging with the first 1/2 mile uphill and the finishing 2 miles with 3 solid hills that covered well over a full mile of uphill over the last 2.5 miles of the course. I had hoped to run sub 40 today, but with the hills it just wasn't in the books. I drove the course at 6:30am, and knew that the hills at the end would come into play, but I think I really underestimated their impact as my splits will show. The first hill was a good 600 yards at a solid climb as well, but I had some experience with this one as it was part of my 3.9 mile warm up in 30 minutes (7:42s). After the race was over I got in another 3.75 in 31:11 (8:19s).
The 10k had 175 finishers and the start was narrow so I wanted to get out front immediately. My plan was to try to run 6:15s as long as I could and I think I could have come close to averaging that, but the hills from 4.5 on just killed any remote chances of that. My first mile was in 6:08, which was probably too fast considering the hill. I should have gone out more conservatively around 6:20-6:25 I think. I was in 4th place at this point where the 5kers (another 130 so racers) turned off on their own route. I actually felt very good through mile 3 and thought I had a chance to hang around the 6:20 mark. Splits for the 2nd mile was 6:16 and mile 3 was 6:20 (I was probably running around 8th at this point with a group of 5 spread out just over about 50 yards in front of me. The course was flat to ever so slightly downhill from about the .75 mark until about 3.75 or so and I tagged along most of miles 3 and 4 with another runner. My 4th mile split was 6:33 and the hills were starting to really kick in. In relation to the other runners I was gaining or losing ground, it was killing us all equally. The 5th mile was by far the worst uphill stretch with a split of 6:49. The finishing mile also contained a solid uphill section, but I was able to dig down and pick up the pace a bit here. I passed my only racer of the race here on this section with about 1/2 mile to go and then rounded the corner at the top of the hill to the finish. My finishing 1.25 miles split in at 8:33 (6:50s). So splits at a hole were as follows:
6:08, 6:16, 6:20, 6:33, 6:49, 6:50 -- I have to say that I'm not happy about this positive splitting, but honestly I felt that had this finish not been so heavily uphill laden that I could have held the last 3 miles to sub 6:30s which would have put me close to a 6:20 average. This race was also 6.25, so the converted time would have been 40:20.
The good news, despite what I consider to have been a poor race time wise, is that this is a PR for me since my return to running in July of 2007, with a full 2 minute improvement over a much flatter course I ran in Michigan back at the end of June. So I'll take it and begin my taper for the Lewis and Clark 1/2 Marathon in 2 weeks. The bad news is that they only gave out 1 overall competitive prize instead of the top 3. 3rd overall was in my age division, so that bumped me off the medal. Booooo!
Nike Elite - 294.15
Asics Gel Speedstar 2 - 60.55 | |
| | 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 | 5.45 | 3.60 | 1.40 | 0.00 | 10.45 |
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Noon - Ran the 1 mile up to the car dealership to pick up my car.
4:45pm, 87 degrees, humid. Ran 3.6 miles to work in 26:31 (7:22s).
10:45pm, 83 degrees, very humid. Ran 5.45 miles home. Tried to keep the pace quick but still keep the breathing controlled with the splits being progressive. I think I mostly succeeded. I don't know for sure that the splits were progressive, but the first 2.45 was in 17:30 (7:09s) and the last 3 were in 20:36 (6:52s). Totalling 5.45 in 38:06 (6:59s). As far as keeping the breathing controlled I did well up until about the last 3/4ths of a mile. Even that was still controlled, but bordering on labored. .4 mile cool down. A good run today. Tomorrow nice and easy.
Nike Vomero - 271.15 |
| | 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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Easy 8.5 mile run tonight. 75 degrees and humid. Total run time 1:04:58 (7:38s).
Nike Elite 302.65 |
| | 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 |
| Took the day off today in celebration of the Gustavian rains! It poured all day and my wife didn't get home from work until 9pm, so I just bagged the run considering that I'm in a moderate 2 week taper mode for the Lewis and Clark 1/2 M. |
| | 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 | 4.20 | 4.20 | 1.20 | 0.00 | 9.60 |
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4.2 mile out and back to the corner past MQP today. 9:15am, 65 degrees and light drizzle. Perfect running weather. 31:30 out (7:30s) and 29:28 back (7:01s). Followed this up with a 1.2 mile cool down in 9:35 (7:59s).
Nike Elite - 312.25 |
| | 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 | 3.00 | 0.00 | 0.00 | 5.50 | 3.80 | 0.00 | 0.00 | 12.30 |
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Off today, but I'm recording the miles for tomorrow here to keep weekly totals correct. Not sure exactly when my schedule is going to solidify better so that I can keep a consistent day off. |
| | 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 |
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9am and 70 degrees today. I'm recording the miles under yesterday to keep them consistent with weekly totals. (See note for yesterday)
This was an interesting run today. My plan was to get in 12 miles as 3 warm up, 6 tempo, 3 cool down. Things started out ok with my first 3 miles in 22:09. It was actually a touch under 3 miles. I was averaging about 7:30s through 3. I started my tempo run at what I thought was probably 7:00s to slightly sub 7s. I didn't know the mileage markers too well in the middle, and in fact, wasn't sure exactly where the 6 mile mark was, but I had a close enough approximation that I could find the exact mileage on googlemaps when I got home. As I continued my tempo run I started adding some things up and realized that if I did a 3 mile warm up and cool down, my tempo run would end up being 7 miles unless I altered my route. As I was trying to recalculate what I would shave off, tempo, cool down, or just keep it at 13 I began to realize that maybe I was running a bit faster than I wanted to be and saw just how cashed I really was and bagged the 6 mile tempo run, turning it into just a 3. There is good reason for this. At the 3 mile mark my time was 19:20. So I was running my tempo run at 6:26 pace. Fine enough, but too fast for a 6 mile tempo run 1 week out from a target race. I wanted to be more around the 6:45 ave/pace for the whole tempo run, and I almost always run negative split tempo runs. So I slowed the pace down and hit the next 1.25 in 8:50 (7:04s). At this point I had in 4.25 in 28:10 (6:37s - so I was still below my tempo pace expectations, despite the slowdown.) At this point I switched over to a pace that I felt was probably consistent with Marathon Pace, given my tired state, for the remaining 5 miles. Boy was I off. I hit my next 4.25 in 30:00 flat (7:04s). So at this point I've essentially run an 8.5 mile tempo run in completely positive split fashion. Running time on the 8.5 would be 58:10 (which puts me around 6:50s - time wise this places the 8.5 at a pace just slightly slower than I hoped to achieve for the 6 mile tempo, despite the fact that to my body it felt like I was running Marathon pace for over half of it. I'm not sure what to make of this. I do believe that I will be running around 7:00s for my next Marathon, but that isn't in the works for at least 6 months.) I finished the run with a .9 mile cool down in 6:39 (7:23s). This places my average pace for a 12.3 mile run (the segments were rounded somewhat, but this was the exact total) at 7:04 (Running Total 1:26:59).
I don't know what to make of this run. The times were spectacular for a training run, but the way my body felt was odd. In retrospect, given that I did a training run 1 week out from the 1/2 Marathon race at an average pace of 10 seconds per mile slower than my PR for a 1/2 Marathon [I've only done 1 last fall] my body should have felt shot. The thing that has me scratching my head is that I wasn't able to recognize the pace I was actually running. Usually I'm very good about being able to estimate a pace without the use of a watch and markers. I don't know if this is good news (I'm running faster) or bad news (I pushed myself harder than I should have 1 week out). I'll be doing a 40 mile week (Monday - Friday) at almost all 7:30s and above leading up to the race next Sunday so that I'm good and rested. Time shall tell I suppose, but I'm still targeting sub 6:45s for the race.
Nike Vomero - 293.45 |
| | 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 | 11.40 | 0.00 | 0.00 | 0.00 | 12.40 |
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9am, 75 degrees and humid. Somedays I just have a hard time figuring out why I can't slow down. That almost sounds stupid, but it is my biggest problem. When I ran in high school I ran as hard as I could, everyday. No one recognized that I wasn't taking the easy days easy. I just thought that was how you did it, you worked, and worked. No one ever taught me the importance of recovery. And by the time my freshman year in collegiate track ended, I was burned out. So much so, that .... I qualified to run in the Division III Nationals in the 800 meters and chose not to run them because I didn't want to spend the extra three weeks training as the school year had come to a close! I figured if I could qualify at 18 as a freshman I could do it again. Never ran competitively again until last year. Oops. And again today, here I am again, back to my old trained tricks. I did a hard workout yesterday and what did I follow it up with? 6.2 in 43:40 (7:02s). The good news is that I recognized I wasn't able to slow myself down ... despite numerous attempts during the run to do so ... so I cut the run down from my intended 8 miler to a 6 miler. I'll go out tonight and try to do an easy 4.
6pm, 80 degrees and humid. So tonight I ate 2 pieces of french toast with peanut butter and syrup and drank a glass of water and headed out the door. I figured that maybe I could put myself in a position where my body just couldn't let go. It partially worked. I had hoped to hold my pace in the 7:35-7:45 range. I almost made it. [I just read this over and felt the need to comment -- ok, so I didn't really even come close, who am I kidding] 6.2 miles (somewhat hilly) in 45:17 (7:18s). Tomorrow I'm going to try to meet up with Nancy and a few of the women that run out the Webster YMCA on Tuesday mornings and run with them. That should force me into the pace I want. I'm really going to have to focus the rest of this week to taper properly for this race Sunday. I've been targeting it as a major PR 1/2 Marathon for some time.
Nike Elite - 324.65 | |
| | 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 | 2.50 | 0.00 | 9.00 |
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9am, 61 degrees today. Perfect running weather. I couldn't find my watch this morning, not sure what I did with it. All in all its probably a good thing for the time being. Did my best to stay easy today, but don't have the watch to know for sure. Ran 1.5 miles down to the YMCA. Met up with the women's group and ran with them 2.5 miles up to the track where I dropped them off. They were going to do a few pick-ups. I would guess that the 1.5 to the Y were run around 7:45 and the next 2.5 around 8:15-8:30. I ran another 5 after that, most likely bouncing between 7:20 pace and 7:45 pace. All in all I think it was a fairly good run and I plan to do more of the same tomorrow.
Nike Vomero - 302.45 |
| | 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 | 2.10 | 0.00 | 0.00 | 0.00 | 4.00 | 1.10 | 0.00 | 7.20 |
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Did an easy 4 today, followed by a 2 mile pick up, and finished with 1.2 mile cool down. 5pm and 80 degrees. First 4 miles in 29:37 (7:24s). 2.1 mile pick up in 13:25 ( mostly flat with about a 200 yard downhill and a 300 yard uphill at moderate grades [6:23s]), and finished with 1.1 in 8:56 (8:07s).
Nike Elite - 331.85 |
| | 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 | 6.90 | 0.00 | 0.00 | 6.90 |
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7:30pm, 80 degrees and light rain. 6.9 mile light and easy run tonight in 52:12 (7:34s). Not sure if I will take 2 days off before Saturday or just 1 yet. I'll decide for sure tomorrow.
Nike Elite - 338.75 | |
| | Race: |
Run Through Hurricane Ike 10 miler (10 Miles) 01:08:27, Place overall: 35, Place in age division: 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 | 3.00 | 4.10 | 0.00 | 3.00 | 0.50 | 0.00 | 0.00 | 10.60 |
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Ok, so officially this was the Lewis and Clark 1/2 Marathon and Full Marathon, but I'm renaming it the Run Through Hurricane (technically just a Tropical Depression) Ike 10.1ish. In the words of Three Dog Night - "This was the craziest party there ever could be. Don't turn on the lights, 'cause I don't want to see!"
Got up at 4:30am for a 6:45am start. Headed out the door into a light rain at 5:15am. Hurricane Ike seemed to be just sending out a warning that he would be coming to the party soon enough. They asked that the runners be in the parking area by 5:45am and I would have been, honest, but about a mile from the parking area traffic slammed to a hault on the expressway and the rain was beating down cats and dogs. It took me another hour and fifteen minutes to get to the parking area from here, and the grass gutter medians were complete streams of water. When I got to my parking spot it was already after 7am. I assumed that the race would be delayed as there were hundreds and hundreds of cars behind me still trying to get in. I skipped the pre-race antics and changed out of my warm-up gear into my race gear in the car before getting out and pulled a garbage bag over my head. I took a look around and made a guess (correct too!) as to where the start might be. I jogged down the road, passing a few race officials who told me I was going the right direction. Only a few runners were doing the same however, and about 1/2 a mile down the road I spotted 2 wires over the roadway with a man standing next to them. I paused, confused, and asked, is this the start? Yep, this is the start, go when you're ready. Really? Hmm. Oh well. My shoes were soaked and squishing already, I dumped the garbage bag and got my watch ready. Another runner pulled up next to me and said, ready? Let's go I said. And we were off in the first annual Run Through Ike! 50 meters down the line we introduced ourselves and discovered we were both going for sub 1:30. Perfect! So off we went through nearly empty streets pacing a few joggers who must have started just before us. The rain was pouring down and visibility was extremely limited due to the 30+ mile an hour winds.
Conditions were such that I couldn't really see any race surroundings and with my adrenaline racing due to being late, I didn't have much of an idea of my pace, but it didn't feel too off. My first mile marker came at mile 2. 12:52! Ugh! Too fast, 6:26s! At this point my race newly found race partner and I made a turn into the wind, which began pelting our faces. Running at this point required keeping at least 1 eye closed, and alternating back and forth between eyes. I made an intentional adjustment to slow down the pace a bit and decided that I would just call this a training run in horrific conditions.
My next mile marker (at least that I saw, it was difficult with in the face, trying to avoid deep puddles and weaving in and out of racers we were beginning to catch) was mile 5. This entire 3 mile section was totally into the wind-driven rain and there was excessive weaving required as we made our way through the pack. I had to pee and thought about stopping a couple times off to the side to let it fly, but kept on going. I hit this 3 mile section in 21:59 (7:20s). Slow, but given conditions and circumstances, I was ok with it, as I had already determined this was just a fast training run.
I was never to see another mile marker until the finish, but had a general idea where I was based on water stations, which I didn't use. After mile 5 I began to pick up the pace somewhat due to my slow 3 mile split. Somewhere around mile 6 we made a turn and the wind-driven rain was coming across us instead of straight into us. I lost my racing partner during this mile and was beginning to pick off runners in droves (honestly I would guess I was passing 50 runners a minute). Somewhere around what I think was mile 8 the wind stopped and it was just a torrential downpour. I could feel my pace picking up as a result, and passing so many runners had an empowering effect on me. I was clicking along quite well and felt that I still had a good chance of cracking 1:30 when it happened. Spectators began to pop up and they were shouting at us. I had a hard time making out what they were saying, but eventually the discussion among the runners made it clear. They had to close the course down due to flooding and we were only about 1/2 to 3/4 of a mile from the new finish! Huh? Ugh! I took their word to be true and dropped the hammer to the finish, which I believe someone said was 10 miles. My split for miles 6,7,8,9, and 10 was 33:37. If we assume this was in fact 5, I was hitting 6:44s). My guess is that the last 2 miles once the wind stopped I was hitting 6:35s or faster. Man was I dissappointed. I felt great and was certain that in the very least I could have held that pace or even picked up to an average of sub 6:30s.
I have no idea where I finished or even what the exact race distance was. However, if we assume my feeling to be true that I could have held at least 6:30s over the last 3.1 miles I would have hit about a 1:28:15ish for 13.1. Ugh! That would have been a 3 minute PR over my last 1/2 back last November. I couldn't understand why they couldn't make a few alterations and at least get 3 more miles in for everyone to complete a 1/2. I'm sure though that my disappointment was nothing compared to those who had registered for the full marathon.
I got my dry clothes from the bag claim and hopped a bus back to the start area. Most people on the bus were laughing and joking and I have to say that I was with them. It really was a very fun experience and now I can say I've raced through a tropical depression! Although I would have liked to finish the race and get a legitimate PR when I got to the parking area it all came into perspective. I looked across the parking lot and discovered it was severely flooded. Luckily, and it really was luck, because I was late I had to park at the far end of the lot, which was on the high side. There was no way around the lot except to go through it. So I stepped over the rail and began to wade across. By the time I got to the middle the water was above my knees and over the bottom of my shorts! I was passing by cars that had water half-way up their doors! I made it to the other side, got in my car, called my wife and said, I'm on my way home. Truly, I thought, "This was the craziest party there ever could be!"
Ascics Gel Speedstar - 71.15 | |
| | 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 |
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9am and 60 degrees. Perfect running weather in the aftermath of what was left of Hurricane Ike that blew through town yesterday. Just getting out for an easy run to work the legs out this morning. 8.1 in 1:00:48 (7:30s).
Nike Vomero - 310.55 |
| | 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 | 3.00 | 2.40 | 0.00 | 3.00 | 0.90 | 0.00 | 0.00 | 9.30 |
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9pm and 60 degrees. 4.2 out and back tonight. First 3 out in 21:18 (7:06s). Then a 2.4 mile ease up in 16:39 .... which is making no sense, because the clock shows this is 6:56s. So I'm really confused. But I know this distance and clock time to be true. Then a 3 mile back in 19:36 (6:32s). Followed this up with a .9 mile cool down in 7:09 (7:57s). Total run time for the non cool down portion was 57:35 for 8.4 (6:51s). I dunno about this workout. A great tempo work tonight. I guess I just felt it. Total run was 9.3.
Nike Elite - 348.05 |
| | 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 | 6.60 | 0.00 | 0.00 | 6.60 |
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9am and 70 degrees, another perfect day for running. Did an easy 6.6 that included 2 stops. Stopped at the YMCA in Webster and talked to one of the ladies from the Tuesday morning group that was finishing her run. Then stopped again and talked to the people at the St Louis Running Center. Both stops were about 10 minutes long. Just an easy recovery run today. 6.6 in 50:06 (7:35s).
Nike Elite - 354.65 |
| | 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 | 12.00 | 0.00 | 0.50 | 0.00 | 0.00 | 12.50 |
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Noon and 80 degrees today. 12.5 mile run. First 8.7 in 1:04:40 (7:26s). Next 3.3 in 24:47 (7:31s). Then a .5 mile cool down in 3:55 (7:50s). Good long run at a moderately easy pace today.
Nike Vomero - 323.05 |
| | 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 | 6.50 | 0.00 | 6.50 | 0.00 | 0.00 | 13.00 |
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13 miler today at 11am. 69 degrees and overcast, nearly perfect. Did a 6.5 mile out and back to the corner of Litzinger and Lindbergh. The course out is a climb for the 2nd half, making the first half on the way back a gentle downhill. The first half of the course has a number of significant hills, both up and down. Out in 50:30 (7:46s) and back in 47:24 (7:17s) Total run 13 miles in 1:37:54 (7:32s).
Nike Elite - 367.55 |
| | 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 | 5.70 | 7.20 | 4.20 | 0.00 | 17.10 |
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Planning to do a double today. 1st run at noon. 80 degrees and pleasant, not quite hot, but encroaching on it. Ran 8.7 in 1:05:06 (7:29s). Opened up with an 8:00 mile and closed down at about 7:10 pace. I'm guessing that I was marathon pace for the last 3.7 or so.
2nd run at 7:30pm. 75 degrees and humid. Great night for running. Good easy run with a pick up to marathon pace for a mile or so at the end. 8.4 miles total. 4.2 out in 34:32 (8:13s) and back in 31:38 (7:32s).
Nike Elite - 384.65 |
| | 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 |
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9:30 am run today. Ran 1.5 miles and met up with the YMCA ladies. Nancy and Megan were over at the track doing speedwork, so I ran with Julie. About 1.5 miles in her arch was acting up and she decided to bail out of the run and head back. So, I ended up solo anyway. Did a total of 8.3 today in 1:02:46 (7:34s). Seems to me this pace is faster than what I was actually running. I know my first 3 miles were all over 8s. And I can't imagine that I was running 7:15s for the other 5. Maybe google maps is off on distance. The run was broken into 4 segments with some rest between each segment, so maybe it is right.
392.95 |
| | 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 | 2.00 | 5.60 | 0.90 | 0.00 | 9.50 |
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1:30pm, 82 degrees. 9.5 mile run. Did about 6.5 in the 7:30 range, then the miles probably were close to under 7s by the last 2 miles before a .9 mile slow down. Running time for teh first 7.5 miles was 56:17 (7:30s). Then I got a mile split for the next mile at 6:50, which leads me to believe I was probably around 7:10 for the previous mile, then .9 mile slow down in 7:40 (8:31s).
Nike Elite - 402.45 |
| | 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 | 4.00 | 2.00 | 3.00 | 0.60 | 0.00 | 11.60 |
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7pm and 73 degrees, a great night for running. Did an 11 mile run tonight in 1:18:19 (7:07s). I know the first 3 miles were in 23:15 (7:45s). And my finishing mile was in 6:19. So that makes the middle 7 miles in 48:45 (6:57s). I'm going to call this 3 miles Base 2, 2 miles M-pace, 4 miles AT and 2 miles LT. A good negative split run tonight with a strong finish.
Nike Elite - 414.05 |
| | 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 | 8.70 | 0.00 | 0.00 | 8.70 |
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2pm and 83 degrees, hot for September. 4.2 easy miles out to MQP and back with a touch added on to slide by the high school and see what the Webster HS Cross-Country team was up to. They have a meet today it seems. Total run 8.7 miles in 1:06:30 (7:45s). Good comfortable easy run today. Will do the same tomorrow to round off my first 65 mile week since mid-March.
Nike Elite - 422.75 |
| | 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 | 10.50 | 0.00 | 0.00 | 10.50 |
| Had to swap my rest day on Sunday with today due to schedule conflicts. Will record the miles here though to keep the week consistent. |
| | 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 |
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Had to switch rest day out with Saturday this week. Just an easy 10.5 in 1:23:09 (7:55s).
Nike Elite - 433.25 |
| | 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 | 13.30 | 0.00 | 0.00 | 13.30 |
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12.5 mile easy run today over mostly new routes. To be honest, this doesn't seem right. I'll recheck this later. But for now we'll just call it 12.5 in 1:37:17. My thoughts are that I was running faster than 7:45s, so maybe I'll remap it later or drive it.
Remapped this run and it was in fact quite a bit further, I must have missed a section when I mapped out the run. Total run was actually 13.3 in 1:37:17, which comes out to 7:19s.
Nike Elite - 446.55 |
| | 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 | 0.00 | 0.00 | 9.50 | 0.00 | 10.50 |
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Did a 5.5 mile warm up to the track to meet the Webster Groves HS Hockey Team for their annual 1 mile time trial. Ran a 5:09 on a windy day. Wanted to break 5, but I was happy with the time (1:17, 1:19, 1:19, 1:14). Did a 4 mile cool down.
Gel Speedstars - 81.65 |
| | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.50 | 0.00 | 9.00 |
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Ran over to the High School to meet the WGHSXC Team. Ran a warm up with them, then did 3 1 minute intervals over their home course designed to simulate the start, middle and finish of a 5k race. Ran a cool down home. Don't know the exact distance, but it was pretty close to 9 miles.
Nike Elite - 455.55 |
| | 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 | 2.00 | 3.40 | 0.00 | 0.00 | 4.20 | 0.00 | 0.00 | 9.60 |
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8.4 miler today plus 1.2 mile cool down. First 4.2 out in 32 flat (7:37s). Back in 27:33 (6:33s -- Haulin!). Total run time for 8.4 was 59:33 (7:05s). 1.2 mile cool down in 9:15 (7:42s)
Ascics Cumulus - 8.4
Nike Pegasus - 1.2 |
| | 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 |
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1pm and 71 degrees today. Easy run. 9.4 miles in 1:12:50 (7:45s).
Pegasus - 10.6 |
| | 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 | 3.40 | 0.00 | 0.00 | 0.00 | 5.50 | 2.10 | 0.00 | 11.00 |
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Put on my new Ascics with a blister patch and some quality socks to go do 13. The patch rubbed off 2 miles in and the blister was starting to hurt. So, I took off the shoes and joined the barefoot movement and ran the short way back to my house (1.3 miles). Switched into my Pegasus' and ran the 1.3 back to where I was in my run and then decided to alter things a bit. Completed the run out to MQP, giving me 6.8 at this point. Tough to judge these miles, as I have no clue how slow I was running while barefoot. I'm chalking those 1.3 up to Base II and saying everything else to this point in the run was Base I. At this point I hit a hard run in and pulled it up a bit short of a mile for the cool down. 3.4 miles in 21:16 (6:15s) and .8 cool down.
Cumulus - 10.4
Pegasus - 19.6 |
| | 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 | 1.00 | 2.00 | 5.00 | 0.00 | 3.00 | 1.00 | 0.00 | 12.00 |
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12 mile run tonight at 7pm. A bit muggy, but mostly comfortable around 70 degrees. Started out around 7:40 pace through 3 miles. Run time was 1:18:25 (7:08s). Last 8 miles at an average pace of 6:55s. Last 3 miles at an average pace of 6:35s with a closing mile of 6:15. Did a .5 mile warm up with my 6 year old son Ivan (He did very well, holding his pace all the way through the 1/2 mile with the exception of about a 15 second walking rest 2/3rds of the way through). Finished with another .5 mile cool down.
Pegasus - 31.6 |
| | 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 | 10.10 | 0.00 | 0.00 | 10.10 |
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4pm, 68 degrees and a light steady rain. 10.1 miles easy in 1:18:05 (7:44s).
Pegasus - 41.7 |
| | 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 | 5.15 | 2.10 | 0.00 | 1.85 | 2.10 | 0.00 | 0.90 | 12.10 |
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6:30pm and 65 degrees. A great night for a run with virtually no wind. So I've been contemplating my speed in the mile last week with some of my longer race times and it just seems that I should be able to run 1/2 marathons at a much faster pace than 6:50s or so. I've had a couple thoughts. First, my tempo runs are geared to shorter distances and a bit faster pace 3-4 miles in the 6:15-6:20 range and that I should be doing 6-9 mile tempo runs in the 6:30-6:45 range. Second, when I race the longer distance, I lack the confidence in my body's ability to maintain a set speed. Having said that, I've always felt I was a true negative split runner. That if I would ever average 6:30s for a 1/2 marathon, I'd have to do it by starting out in the 6:45 range and builing myself down to the 6:15 range. That if I went out at 6:30 6-7 miles in I'd crash.
With this in mind, I put myself to a bit of a test tonight. I went out and got a few miles in around Base pace, then converted over to what I felt was a quick marathon pace and continued to build to what I felt was a 6:45 pace and then see how long I could hold it, running strictly on feel. Along the way I took some time splits, but didn't give much thought to them because I had no clue exactly how far it was between markers. Using google maps I calculated out my splits. The entire run, excluding the .9 mile cool down was 11.1 miles in 1:14:55 (6:44s). As always though, my body took over its natural ways and continued to get quicker through the run. Almost all sections of the run were a net flat grade, but every section had rolling hills that equaled each other out of moderate grade. Here's what it looked like:
2.1 miles in 15:53 (7:34s)
1.85 miles in 13:06 (7:05s)
2.1 miles in 13:49 (6:35s) - This section had a net uphill grade.
3.15 in 19:34 (6:13s)
2 miles in 12:23 (6:11s)
.9 mile cool down in 9:13
While this technically comes out to 12.1 miles, I know the run was actually 12. Trying to get measurements to the nearest .05 of a mile leads to some error, thus the acquistion of an extra .1 on the mileage chart for the run ... not terribly concerned about it, so I'll take it out of my regeneration cool down.
A few notes on the run. First, the last 7 miles of the run, if we could balance the section that was net uphill and make it balance out to a net flat, I was probably looking at over 7 miles at 6:15 average or better. That's very encouraging. Second, around mile 8 I started talking to myself. Ok, lets see if you can hold it through to 9. Then again at 9, try to do 1 more mile. At mile 10 I was convinced I could hold the pace for 1 more mile, and my jaw about dropped when I rounded the corner running mile 10 in 6:08. Truly these last 3 miles were grueling mentally, but I'm certain that in a race where letting up is not an option I'd be able to battle through it. Not sure what to make of this run in terms of what I can and can't do. I'll mull it over for some time.
Pegasus - 53.7 | |
| | 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 | 8.75 | 0.00 | 0.00 | 8.75 |
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12:30pm and 74 degrees. 8.75 miles easy today in 1:09 (7:53s)
Pegasus - 62.45 |
| | 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 | 2.00 | 1.20 | 10.50 |
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Ran a 9.3 mile loop today with 10:21 added in of very easy running with the WGHSXC coach while the team did interval repeats on their home course. This extra mileage accounts for about 1.2 miles. The 9.3 broke down as follows ... First 2 miles in 16:18 (8:09s) and then 7.3 in 55:47 (7:38s).
Nike Elite - 466.05 |
| | 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 | 2.00 | 2.00 |
| Did 2 miles of walking today. I've been hitting 6 days a week running since June and I felt my body could stand a bit of rest ... plus my foot has been feeling tired ... a feeling that probably indicates my plantar fascitis is coming back ... so I'll have to start restretching it. |
| | 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 | 8.40 | 5.45 | 0.00 | 1.00 | 14.85 |
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1 mile walk to take the kids to school this morning.
Ran to work tonight the extra long way. 8.4 miles in 60:21 (7:11s). First 4.2 in 31 minutes (7:22s). 2nd 4.2 in 29:21 (6:59s).
Ran home from work 5 hours later. 5.45 in 41:59 (7:42s).
Cumulus - 24.35 |
| | 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 | 3.05 | 0.00 | 0.00 | 3.05 | 2.00 | 1.00 | 9.10 |
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1 mile walk to Ivan's school and back.
5pm, light rain, 70 degrees. 3.05 mile warm up in 23 flat (7:32s). 3.05 tempo in 19:43 (6:28s). And a 2 mile cool down in 16:23 (8:11s).
Cumulus - 32.45 |
| | 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 | 8.80 | 5.45 | 0.00 | 1.00 | 15.25 |
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Walked 1 mile to Ivan's school and back again this morning.
5pm and 60 degrees. 8.8 miles to work tonight in 1:04:36. First 4.5 in 33 flat (7:20s). Next 4.3 in 31:36 (7:21s). A great even paced and mostly easy run. When I got to work I tore up a whole chicken dinner from the supermarket and guzzled down about 80 ounces of pink lemonade diluted heavily with water. I was incredibly thirsty and could feel my muscles were rather sore. The run was hard on my legs and I could tell that I was having fuel issues.
11pm and 45 degrees. 5.45 in 42:12 (7:45s).
Cumulus - 44.7 |
| | 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 | 1.15 | 1.00 | 0.00 | 3.70 | 8.15 | 0.00 | 0.00 | 14.00 |
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First 5.15 miles in 40:18 (7:50s). Next 1.85 in 13:27 (7:16s -- all downhill section). Turned around and ran back up the 1.85 all uphill climb in 13:23 (7:14s) and continued on for a 4 mile turn around in 27:08 (6:47s with the last 2.15 in 13:45 [6:18s]). Finished with a 3 mile cool down in 22:26 (7:29s). Total run time was 1:43:20 for 14 miles (7:23s).
Cumulus - 58.7 |
| | 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 | 6.00 | 0.00 | 0.00 | 8.10 |
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8.1 mile run today. Nice fall day, sunny and cool, 59 degrees with a bit of a breeze. 8.1 mile run today. Opened with an 8 minute mile and closed with a 7:15 mile. Run time 1:01:19 (7:34s)
Cumulus- 66.8 |
| | 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 | 2.00 | 4.75 | 0.00 | 0.00 | 2.05 | 1.90 | 0.00 | 10.70 |
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1 mile at noon today to pick Ivan up from school and walk home. Jogged 1/2 mile up there and walked back
9.7 mile run tonight. 5pm and 70 degrees. A very good, very quick run. First 2.05 miles in 15:08 (7:23s). Remaining 6.75 miles in 43.45 (6:29s) First 4.75 of that in 31:44 (6:41s). Last 2 in 12:01 (6:02 and 5:59), followed by a .9 mile cool down.
Pegasus - 72.15 |
| | 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 |
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9 Mile easy run today in 1:11:28 (7:56s). Crisp morning around 48 degrees and sunny. Did 1.5 to the Webster Y and met up with Nancy and Megan. Megan wanted to get some hills in before the Clayton Police 1/2 Marathon which is 2 weeks away (I'm running this also). So we took a route through Webster that hit about 8 hills. Nancy and I maintained pace while Megan hit them hard. A good run, not too fast, not too slow. The rest of the week will be around this pace I hope.
Cumulus - 75.8 |
| | 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 | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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50 degrees, windy and almost cold at 9am this morning. Did a 7.7 mile run staying mostly close to the house in 55:30 (7:12s). This pace was much faster than I intended to go, but it felt mostly comfortable, so maybe that's a good thing.
Cumulus - 83.5 | |
| | 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 | 9.90 | 0.00 | 0.00 | 9.90 |
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Ran to work tonight with the back pack on, weighing in around 3 or 4 pounds. Trip there was 6.3 miles in 46:49 (7:26s) and the trip home was 3.6 miles in 26:41 (7:25s). Good, easy, consistent miles.
Cumulus - 93.4 |
| | 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 | 0.00 | 5.00 |
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Easy 5 mile run today just to get the legs out and loose. Run time was 39:20 (7:52s).
Cumulus - 98.4 | |
| | Race: |
Glendale Firehouse Run (5 Miles) 00:30:31, Place overall: 5, Place in age division: 2 | | 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 | 5.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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Got up about 6am and had some breakfast. Then I woke up my 6 year old who was thinking about running the 1 mile fun run. The forecast was for 35 degrees, however, they changed it last night to 45-50, so the plan was for him to see if he thought it was too cold. At 6:15 I got him up and took him outside, he shivered once and said no. I shouldn't have asked him and given him the choice, because it was perfect at about 50 degrees. At any rate, I told him fine, go get in bed with your mamma ;-).
So, I got a good warm up in with 3 miles in the 7:30 range. Changed into race gear and then hit some strides and such. Temps at the gun were around 55, sunny, no wind. Perfect. My goal for this race was to break 6:15s, which would have been 7 seconds/mile faster than last year. Its a very tough 5 mile course with miles 3 and 4 containing an endless series of short, but tough hills, culminating each of these miles with a 300 yard climb. The 2nd and 5th miles are relatively flat and mile 1 has a slight downhill slope.
The gun went off and I had planned on staying about 15-20 seconds back of the leader and trying to make a move once we got into the hills. Clearly this wasn't happening as the winning time was 27:05 (5:25s). Bagging this plan, I tried to find a pace that I felt was holdable throughout and taxing as well. The plan worked well as all 3 miles that did not contain hills were run sub 6:00s. Overall time was 30:31 (6:05s). Splits as follows:
1- 5:45 (a bit surprised, didn't intend to go out quite this fast, but it felt comfortable enough, so I figured maybe the marker was off)
2- 5:58 (thinking that perhaps the marker for mile 1 wasn't off because I basically came back with the same split because the 1st mile was slight downhill, and this one flat)
3 - 6:16 (starting to get into the hills, nothing major yet, but enough to annoy you with probably 4 50 yard climbs, and 1 250 yard climb)
4- 6:36 (the 2 biggest hills in this mile, each about 300 yards long, 1st one at the beginning of the mile, 2nd one at the end)
5 - 5:55 (Was trying to finish under 6:00 and did so. Climbing on 4th place through this whole mile, but just couldn't catch him as he finished about 50 yards ahead.)
I'm very excited about this finish. I believe that I can potentially break 6:00s on a flat 10k course and this should be a great warm up for the 1/2 marathon next weekend. This is a big PR over last years race by almost 17 second a mile. The training is starting to pay off and my times are diving down right now. Today is a good day!
Pegasus - 78.15
Gel Speedstar - 77.15 | |
| | 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 |
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A bit cold this morning, 33 degrees. Sunny and calm though. I overdressed for this run, but it was really the first colder run of the year, so I guess that's to be expected. 9.4 mile relatively easy run. First 1.5 in 12:00 (8:00s). Next 5.4 in about 40:00 (7:24s). Last 2.4 in 16:40 (6:57s). Total run time of 1:08:40 (7:18s).
Cumulus - 107.8 |
| | 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 | 3.90 | 0.00 | 0.00 | 4.00 | 1.50 | 0.00 | 0.00 | 9.40 |
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Same route as yesterday, but different approach. To keep sharp I burried 3 x 8 minutes with 8 minutes continued running. I wouldn't call it recovery jog, but more like a return to approximate M-pace to slightly slower than M-pace. At the time the 8 on felt about what it would feel to go slightly faster than 1/2 M pace. The duration of these 3 bouts, plus the 2 8 minutes recovery between covered approximately 6.15 miles. The warm up was about 1.5 and the cool down was about 1.75.
Warm up in 11:23 (7:35s). 3x8 minutes on with 8 minutes between in 40:56 (6:39s) and the cool down in 12:33 (7:10s). I thought this was a very solid, quality sharpness workout going into the 1/2 marathon this weekend. It gave me some confidence without putting any real strain on my body. I felt very good throughtout the run, never really ever feeling tired. Total run time for 9.4 was 1:04:53 (6:54s).
Cumulus - 117.2 |
| | 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 |
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70 degrees and sunny at 12:30pm today. A beautiful day for running. Just the slightest breeze. 7.3 miles in 56:18 (7:43s). A nice easy run to get the legs their last stretch before the race. I may go out for 3-4 on Saturday, but I haven't decided yet.
Cumulus - 124.5 | |
| | 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 | 1.00 | 0.00 | 4.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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70 degrees, calm at 4pm. Did a 5.1 mile run to get the legs loose for tomorrow with 1 of those miles near race pace (6:40). Running time was 38:39 (7:34s). If I take out the pick up mile I had 7:48s for 4.1 miles. Tomorrow is the half marathon, so I'm off for some pasta.
Pegasus - 83.25 |
| | Race: |
St Louis Track Club Half-Marathon (13.1 Miles) 01:24:55, Place overall: 25, Place in age division: 2 | | 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 | 13.10 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 16.10 |
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Well, it was certainly a beautiful day for a race, but the temps were almost too warm by the finish. Temps at the start were about 55-60 degrees and 70+ by the finish, with virtually no wind. Got a 15 minute warm-up in before the race and felt terrible right away. Felt like I had a high stomach cramp, right in my sternum. I ended up fighting this through the first 6-7 miles of the race. But I pushed through it and came out the other side ok. The course itself contained about 1.5-2 miles of downhill through mile 3, then a couple miles of flat followed by a few slight hills, another mile of flat followed by a downhill/flat/uphill combo where the hills were about 250 yards and considerable steepness. After that it was a double back over the first 6 miles of the course in reverse. I was shooting for 6:30s, but had concerns given the way my body was feeling. All in all it worked out ok though. I settled right into my pace and basically ran a bit under and a bit over throughout depending on terrain. Was thinking at mile 11 that I was good to just shut down and coast in, but I dug deep and came up with a little extra for a solid finish. Splits as follows:
1 - 6:24
2 - 6:35 (1st mile was mostly flat, with this mile downhill. As a result I was a bit concerned about slowing too much, but came back to pace with mile 3)
3 - 6:25
4 - 6:12 (First mile in the park where it is flat as a pancake. Good mile that didn't really feel like I was pushing it too much -- stopped looking at the watch at this point and switched over to running by feel)
5 - 6:23 (some uphill in this mile, but nothing major)
6 - 6:39 (working through a stitch here, cramp above the stomach threatening to take me down)
7 - 6:23 (good downhill section to help me breath my way through the cramp and re-establish some confidence)
8 - 6:36 (actually pleased with this split as the 250 yard, fairly steep hill was in this section)
9 - 6:24 (trying to pick up the pace and increase through the finish - down in the flat so its not too taxing to do this)
10 - 6:31 (starting to get tired and starting to entertain notions of just coasting through to the finish for 6:30s)
11 - 6:46 (going uphill now and getting quite tired, not sure if I can dig down for anything more)
12 - 6:42 (still some rolling uphills, and I'm almost shot)
13 - 6:19 (digging deep for something left down inside, still uphill, but I just passed a dude I've been working towards for over 3 miles)
13.1 - :35 (all I've got left through to the finish here)
Total Time 1:24:55 (I've done it, exceeded my goal of 6:30s averaging around 6:29s?)
Very happy about this and very tired. Quality race run feeling terrible the first half. Time for some rest before work.
Pegasus - 86.25
Gel Speedstar - 90.25 | |
| | 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 | 11.80 | 0.00 | 0.00 | 11.80 |
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5pm and 68 degrees. Great night. 11.8 miles in 1:29:03 (7:33s). Pace was comfortable and light, but I grew tired towards the end. To be expected only 2 days after a race.
Cumulus - 136.3 |
| | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 1.50 | 2.00 | 4.15 | 0.00 | 9.65 |
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68 degrees and quite windy. Did a 8.65 mile run that had 2 x 1 mile vo2max runs (done at 5:30 pace) at miles 2 and 5, plus a 1.5 mile m-pace at mile 7. With a 1 mile warm up and 1 mile cool down at base I pace with recovery miles in the middle. Total run time was 1:04:36 (Ave. ppm 7:28s).
Pegasus - 94.9 |
| | 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 | 6.60 | 0.00 | 0.00 | 6.60 |
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5pm and 60 degrees, windy. 6.6 mile easy run tonight, 3.1 of which was over the course for Saturday's 5k race (51:51 -- 7:51s). My muscles are a bit sore from this week, and that is probably expectable as it was a hard week. This might translate to a slower than optimal race Saturday, but this isn't a target race, more of simply a speed/tempo workout as I'm gearing up for my final race of the season, a 6 miler on Thanksgiving Day.
Cumulus - 142.9 |
| | Race: |
CFS Fit and Family Fun 5k (3.1 Miles) 00:18:59, Place overall: 2, Place in age division: 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 | 3.10 | 0.00 | 0.00 | 0.00 | 3.50 | 2.00 | 0.00 | 8.60 |
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Cold this morning (relatively speaking - about 40 degrees) for a race. Got in about 3.5 for a warm up. Could tell right away that I was tired. It was a tough week and I'm pretty much spent. I'll back down to just some pick ups for the next 2 weeks with almost all the rest of the mileage at Steady State pace to get ready for the Thanksgiving Day race. At any rate, only 2 of us in the race today really. 3rd place went to an 11 year old, so it was really just me and Bruce from Ghisallo Running. To be honest, as tired as I was, I never really stood a chance. He beat me 2 weeks ago at Glendale by about 30 seconds and I had very good race there. At any rate, I pushed the pace too fast the first mile. He probably might have let me back it off a bit, but it was just him and I after the first 300 yards. We ran shoulder to shoulder through a 5:38 first mile. Had I been rested and fresh, I might have been able to keep close to this pace for the remainder, but as we turned into the first small hill I could tell I was done and Bruce pulled away about half-way through mile 2 and never looked back. My second mile was in 6:25 and my finishing 1.1 was in 6:55 (6:25ish/mile) for a 18:59 and 2nd place. I think Bruce finished about 40 seconds ahead of me or so. I'm calling these miles 10k race pace, not 5k. Quite dissappointed in this race today. My finishing 2 miles were about the same pace as my 1/2 marathon last weekend. Undoubtedly I was tired. I wasn't as concerned about not winning when I think I might have been able to as much as I was that my body just wouldn't go.
This brings me to a question I've had for a while. Almost always when I have a bad run, or don't run to what I think my capacity is, its always a question of cardio-capacity, not muscular. My legs felt fine, I just felt I couldn't maintain the pace from an oxygen intake perspective. I need to keep telling myself this will continue to improve as I've only truly been running for about 16 months, but its frustrating when fatigue sets in and results in this sort of breakdown and not muscular. I did do the half marathon 6 days ago and did 2 1 mile pick ups on Wednesday at 5:30 pace so fatigue is a legitimate factor. Oh well, I've got 3 weeks to rest up for the final real race of the season on Thanksgiving.
Pegasus - 100.4
Gel Speedstar - 93.35 | |
| | 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 | 9.75 | 0.00 | 0.00 | 9.75 |
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40 degrees and 5:30pm tonight. Nice crisp evening run. 9.75 miles in 1:13:13 (7:30s). Tried to keep the pace light and comfortable. I'm fighting the physical urge to call it a season and switch back over to base type running. I've only got 1 more race to go on Thanksgiving, but I'm not all that drawn to 'racing' it. My brother in law will be here and I'd have no problem just running with him. Going to do most of my miles at this 7:30 pace this week and take it easy, see what next Monday brings and make a decision then.
Cumulus - 152.65 | |
| | 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 | 6.20 | 0.00 | 2.00 | 0.00 | 8.70 |
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AM: Raced Ivan to school this morning (.5 mile) and then did 1 more mile after that. Starting back up training today after 16 days off.
PM: 6.2 Base Miles in 43:13 (6:58s) a bit faster than I wanted to be, but the legs were probably just a bit anxious after over 2 weeks off. Beautiful day at 3:30, around 55 degrees and calm. I'm going to follow Matt Fitzgerald's suggestions in Brain Training for Runners about Proprieceptve Cues and Resistance/Flexibility Training. As such, I did 2 drills after the run today. 1) 100 meter runs (probably around 400 meter speed) with no arms (holding arms in a circle in front of my chest) and 2) 20 seconds hopping as fast as possible on each foot. I did 5 sets of both drills with jogging returns to the start line (drills probaly equivalent to 1 mile running).
Cumulus - 143.5 | |
| | Race: |
Webster/Kirkwood Turkey Day Run (6 Miles) 00:48:09 | | 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 | 0.50 | 0.00 | 6.50 |
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Had a nice enjoyable chat and jog with my brother-in-law today at the Turkey Day Run. Weather was beautiful, sunny and about 45 degrees or so. We ran and talked training as we did. Although it was officially a race, both of us are just getting back into training after a brief period off between training seasons. Did a 1/2 mile warm up before the race.
Cumulus -150 | |
| | 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 | 6.60 | 0.00 | 0.00 | 6.60 |
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Crisp, sunny day at 8am, 41 degrees. Ran 6.6 over moderately hilly course, hitting the hills hard. Hit about 8 hills ranging from 100 to 250 yards long. Run time was 47:03 (7:08s).
Following Fitzgerald's plan, doing a week 1 resistance workout.
Cumulus - 156.6 |
| | 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 | 5.20 | 2.00 | 0.00 | 7.20 |
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45 degrees and mostly calm at 10am this morning. Did 7.2 miles in 54:42 (7:36s). Did my first 2 miles solo at 7:26 pace, then 4 miles with my brother-in-law Chris (first 2 at 8:25 pace, and 2nd 2 miles at 7:20 pace), finished another 1.2 solo at 6:50 pace.
Cumulus - 163.8 |
| | 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 | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
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35 degrees and a rain/light snow mix today. 7.6 mile run at moderately fast pace, somewhere around aerobic threshhold pace. First 2.1 in 14:30 (6:54s). Next 4.05 in 27:39 (6:49s). Complete 6.15 in 42:09 (6:51s). Finished with another 1.45 in 10:30 (7:14s). Total Run was 7.6 in 52:39 (6:56s).
Nike Pegasus - 108
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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 |
| | 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 |
| | 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 | |
| | 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 |
| | 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. |
| | 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. |
| | 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 |
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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 | 0.00 | 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. |
| | 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 |
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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 | 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 | | 1.50 | 0.00 | 2.00 | 0.00 | 29.20 | 69.25 | 168.70 | 55.90 | 565.00 | 1197.60 | 97.55 | 9.35 | 2196.05 |
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| Asics Cumulus #1 Miles: 142.65 | Nike Pegasus Miles: 22.70 |
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