| 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 | | 1.00 | 0.00 | 0.00 | 0.50 | 0.90 | 2.00 | 2.00 | 6.05 | 17.50 | 1019.72 | 33.32 | 12.17 | 1095.16 |
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| Saucony Ride Miles: 60.41 | Asics Cumulus #3 Miles: 128.51 | Asics Landreth Miles: 386.60 | New Balance 578 Miles: 338.29 | Asics DS Trainer #1 Miles: 173.45 |
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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 | 7.25 | 0.00 | 0.00 | 7.25 |
| Bitter cold finally broke. 7.25 in 55:33 (7:40s). | |
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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 |
| 7.5 miles in 57:13 (7:38s). |
| Asics Cumulus #3 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 | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
| 40 degrees today, woot! 6.3 miles in 46:42 (7:25s). |
| Asics Cumulus #3 Miles: 6.30 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.30 | 0.00 | 0.00 | 9.30 |
| Almost 50 degrees today. 9.3 miles in 1:10:10 (7:32s). Felt a bit sluggish, but as I was just working aerboic base, this pace was good to see. |
| Asics Cumulus #3 Miles: 9.30 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.66 | 0.00 | 0.00 | 7.66 |
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7.66 miles aerobic base work today in 58:29 (7:38s). | |
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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 | 7.25 | 0.00 | 0.00 | 7.25 |
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No planned route today, just kinda ran, at times got a little off road too. 7.25 miles in 55:26 (7:38s) |
| Asics Cumulus #3 Miles: 7.25 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
| 8.5 miles aerobic base in 1:04:20 (7:34s). | |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.60 | 0.00 | 0.00 | 8.60 |
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Progressive, mostly AB run of 8.6 miles today in 1:03:24 (7:22s)
7:48, 7:36, 7:21, 7:27, 7:17, 7:15, 7:07, 6:57, 4:33 (.6 @ 7:38)
60 second break at the half-way point. |
| Asics Cumulus #3 Miles: 8.60 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Banged my quad into a desk at work last night not paying attention. Somewhat bruised still today. Nonetheless, the show must go on. 10 miles AB in 1:16:19 (7:37s). |
| Saucony Ride Miles: 10.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Steady moderate rain (at periods heavy) on the first 2/3rds of the run today giving way to steady light rain. My quad is still quite bruised. Lots of reasons to bail out, but still in the 40s for January, but I'll take it.
8 miles AB work in 1:00:38 (7:34s). |
| Asics Cumulus #3 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 | 9.70 | 0.00 | 0.00 | 9.70 |
| 9.7 Miles in 1:13:31 (7:34s) | |
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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 | 9.80 | 0.00 | 0.00 | 9.80 |
| 9.8 Miles in 1:16:47 (7:50s). Straight fat burning run today (all miles right around the 7:45-7:55 mark with the exception of maybe 1 7:40 mile and one 8:10 mile. | |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 0.00 | 0.00 | 10.25 |
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10.25 AB run today in 1:17:24 (7:33s) |
| Asics Cumulus #3 Miles: 10.25 |
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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 | 3.00 | 4.50 | 0.00 | 0.00 | 7.50 |
| Streets and sidewalks were slushy today, so instead of risk a potential slip, I hit the dreadmill. I'm writing this 2 days later and the irony is I irritated my ankle somehow. I hate dreadmills and mostly only use them to do progressive threshold work. Started at 7:50/mile and increased the pace by 10s/mile every 1/2 mile. Did this down to a 6:40, quick cool down, 5 minute break and then did it again starting at 7:30/mile. I also have a theory about dreadmills that I will post on the discussion board under that topic. The short of it is I believe that a given pace on a treadmill is more difficult aerobically than the same pace on the road. | |
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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 | 9.28 | 0.00 | 0.00 | 9.28 |
| New pair of Asics Landreth's today. Right shoe caused some significant rubbing on the inside of my arch. I'll have to see if I can figure out why. Otherwise they felt quite nice. 9.28 AB miles today in 1:10:14 (7:34s -- stopped a couple times to see if I could move the insole around and fix the rubbing.) |
| Asics Landreth Miles: 9.28 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 8.70 | 1.50 | 0.00 | 11.20 |
| 3.04 (7:42s) mile warm-up to the track where I met a group of women I'm training to run a 5k. Did about 1.5 miles total with them on the track over the course of an hour. Then did 5 miles to the YMCA (7:35s with 1 mile @ MGP) where I stopped and talked for a few minutes with a friend of mine before finishing up with a 1.66 miles (7:12s). |
| Asics Cumulus #3 Miles: 11.20 |
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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 | 8.44 | 0.00 | 0.00 | 8.44 |
| 8.44 AB/Fat burning miles today in 1:05:40 (7:46s). |
| Asics Cumulus #3 Miles: 8.44 |
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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 | 7.10 | 0.00 | 0.00 | 7.10 |
| 7.1 base miles today. 3 miles up to the track to meet with the group I'm training. 1 mile there with them and 3 more back home. |
| Asics Landreth Miles: 7.10 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 | 0.00 | 0.00 | 6.10 |
| Easy 6.1 base miles today. |
| Asics Cumulus #3 Miles: 6.10 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
| 6.3 Base miles today in 48:10 (7:38s) |
| Asics Cumulus #3 Miles: 6.30 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.05 | 0.00 | 0.00 | 6.05 |
| 6.05 AB miles tonight in 45:35 (7:35s). |
| Asics Cumulus #3 Miles: 6.05 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.11 | 0.00 | 0.00 | 7.11 |
| 3.95 miles up to the track this morning to meet with the ladies for group training. Then 3.16 miles home. The run back home was a bit trying as I had tightened up from too much standing at the track (the temps dropped a bit over the hour too). All the miles were very easy and run around 8:00s. |
| Asics Cumulus #3 Miles: 7.11 |
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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 | 6.05 | 0.00 | 0.00 | 6.05 |
| 6.05 easy base miles today (mostly pure fat burning). |
| Asics Cumulus #3 Miles: 6.05 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy. |
| Asics Cumulus #3 Miles: 7.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 4 miles up to the track to work with the women's group I'm training. 1.25 miles with them on the track. 2.75 miles home, all very easy. Landreth's are rubbing my right instep. Going to take them in to have Kent do some alterations. |
| Asics Landreth Miles: 8.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 75 degrees, 4 hours sleep, fat and out of shape makes for a bad combination. 7 miles today. First 3 miles included a .1 mile pick-up at the close of each mile. Short rest at 3 mile mark. Then 2 miles to the running center, another short rest. Then 2 miles home. All easy 8:00s pace, but it nearly broke me. I've fallen way out of shape. |
| Asics Cumulus #3 Miles: 7.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.06 | 0.00 | 0.00 | 6.06 |
| Easy 6.06 |
| Asics Cumulus #3 Miles: 6.06 |
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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 | 8.75 | 0.00 | 0.00 | 8.75 |
| 8.75 easy |
| Asics Landreth Miles: 8.75 |
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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 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 easy |
| Asics Landreth Miles: 7.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 4 miles over to the track. Did 6 repeats (2 miles including the up and down) uphill with the women's group I train all this was very very light pace (10-11 minte/mile). 3 miles back home. |
| New Balance 578 Miles: 9.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles steady and easy |
| New Balance 578 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 | 1.00 | 3.04 | 0.00 | 0.00 | 4.04 |
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Did a short 4 mile run with a bit of a progressive down to marathon pace thrown in.
8:13, 7:41, 6:43, 7:50
Meeting my friend Kevin tomorrow at mile 16 of the St Louis Marathon and helping to pull him home. |
| Asics DS Trainer #1 Miles: 4.04 |
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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 | 11.29 | 0.00 | 0.00 | 11.29 |
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.6 miles to the metro-link station where i caught the train into clayton to meet my friend at mile 16
10.09 with him at an average pace of 8:05s. He came through with the 3:40 pace group at 16 and I pushed him to about 3 minutes ahead of the group by the finish. He did awesome and finished with nearly a 30 minute PR. Caught the metro home and ran the .6 miles back to the house. |
| Asics DS Trainer #1 Miles: 11.29 |
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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 | 8.20 | 0.00 | 0.00 | 8.20 |
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3.5 miles over to the track to meet the ladies training group (8:13, 7:43, 7:07, 8:11 for last 1/2 mile)
Had the ladies run 2.05 miles with 4 pick-ups thrown in.
2.65 miles home with 1 mile at 7:07 |
| New Balance 578 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 | 6.30 | 0.00 | 0.00 | 6.30 |
| Easy short run of 6.3 miles. |
| Asics Landreth Miles: 6.30 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| 5.5 miles to meet up with the ladies for training session. 3.5 miles with the ladies. |
| New Balance 578 Miles: 9.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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| Asics Landreth Miles: 4.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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| New Balance 578 Miles: 4.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| |
| New Balance 578 Miles: 4.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| 10k easy today. Time to get back at it. |
| Asics Landreth Miles: 6.20 |
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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 | 6.20 | 0.00 | 0.00 | 6.20 |
| Another easy 10k today. Temps in the mid 70s. |
| New Balance 578 Miles: 6.20 |
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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 | 3.00 | 3.50 | 0.00 | 6.50 |
| 3.5 miles with my training group today and another 3 miles afterwards solo. |
| New Balance 578 Miles: 6.50 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 | 0.00 | 0.00 | 7.10 |
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7.1 AB miles @ 7:50s. Comfortable temps with light drizzle. |
| Asics Landreth Miles: 7.10 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles AB @ 7:51s. |
| New Balance 578 Miles: 6.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy after work. 10pm, 80 degrees, humid. |
| New Balance 578 Miles: 6.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles AB tonight after work. Temps in the mid 80s and solid humidity. Summer is here. |
| Asics Landreth Miles: 7.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 2.00 | 3.50 | 0.00 | 5.50 |
| 10am and hot, temps in the upper 80s to low 90s. Did 2 miles on the track before the final day with the women's training group. Had them run a 5k. The temps really got to them, but they were pleased with their overall gains. In 15 weeks some of them went from not being able to run a 1/2 mile to completing a 4.5 mile run. |
| New Balance 578 Miles: 5.50 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 0.35 | 0.00 | 6.35 |
| 6 mile run with a couple walking breaks on account of temps near 90, hot, sunny, and humid. Real laborious run on account of weather today. |
| Asics Landreth Miles: 6.35 |
|
| | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles AB pace tonight. Temps and humidity much more tolerable. Was a good run. |
| New Balance 578 Miles: 7.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 7.25 | 0.20 | 0.00 | 7.45 |
| Did a good AB run tonight on the upbeat end of the spectrum. Ran about halfway, walked .2 miles to bring my heart rate down a bit on account of the humidity (temps in the lower 80s and higher humidity -- 6pm), then ran the other half. |
| Asics Landreth Miles: 7.45 |
|
| | 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 | 7.15 | 0.00 | 0.00 | 7.15 |
| 8:30am, 80 degrees, sunny and very humid. |
| New Balance 578 Miles: 7.15 |
|
| | 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 | 7.05 | 0.00 | 0.00 | 7.05 |
| 9pm, upper 70s-80 degrees, moderate humidity. 7.05 mile run with 2.5 at the fast end of AB. |
| Asics Landreth Miles: 7.05 |
|
| | 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 | 6.50 | 0.75 | 0.00 | 7.25 |
| Near 90 degrees at 4:30pm today and humidity very high. 6.5 miles fat burning with 3 x .25 miles walking thrown in to bring the heart rate down on account of humidity. |
| New Balance 578 Miles: 7.25 |
| |
| | 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 | 7.00 | 0.30 | 0.00 | 7.30 |
| Noon, temps in the low 80s, sunny, very high humidity. 7 miles with .2 miles walking at the 4.5 mile mark and .1 walking cool down. |
| Asics Landreth Miles: 7.30 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles at the track sub-7:40s at work tonight. Temps in the mid to upper 80s and high humidity. |
| New Balance 578 Miles: 6.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 | 0.00 | 0.00 | 6.75 |
| 4pm, upper 80s, humid, sunny. 6.75 miles fat burning. |
| Asics Landreth Miles: 6.75 |
|
| | 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 | 9.30 | 0.00 | 0.00 | 9.30 |
| Perfect summer running day. Temps in the upper 70s with only moderate humidity. Have to take advantage of these days. 3:30pm and overcast 9.3 AB miles. |
| New Balance 578 Miles: 9.30 |
| |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
|
2:30pm, high 70s, overcast, light rain. 7.4 AB miles. |
| New Balance 578 Miles: 7.40 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 7.45 | 0.00 | 0.00 | 7.45 |
| Mid to upper 80s, sunny, humid. Slight breeze. 7.45 mostly fat burning miles. |
| Asics Landreth Miles: 7.45 |
|
| | 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 | 5.85 | 0.00 | 0.00 | 5.85 |
| 5pm, mid-80s, very high humidity. Tried to do 6.5 but had to bag it early due to conditions. I'm always amazed how much humidity can wipe you out. Did 5.85 AB pace. |
| Asics Landreth Miles: 5.85 |
|
| | 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 | 7.25 | 0.00 | 0.00 | 7.25 |
|
3:30pm, mid 80s, very humid, slightly overcast. Another tough summer training day. The humidity combined with the warm temps just really sucks the energy out of you. 7.25 easy miles today. |
| Asics Landreth Miles: 7.25 |
|
| | 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 | 6.10 | 0.00 | 0.00 | 6.10 |
| 12am, lower 70s, moderate humidity ... this is truly the time of day to run when possible. 6.1 miles easy. |
| New Balance 578 Miles: 6.10 |
|
| | 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 | 8.02 | 0.00 | 0.00 | 8.02 |
| 8.02 miles fat burning. Temps in the mid to upper 80s, humid, sunny, hot, typical St Louis summer run at 5pm, but with a bit of a breeze to offer slight relief. |
| New Balance 578 Miles: 8.02 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
| drove to michigan 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 | 8.78 | 0.00 | 0.00 | 8.78 |
| 10 am in Huddsonville, MI and 70 degrees! Sweet (Cartman-esque) Couldn't get rid of the humidity though as storms came through all last night and still are looming today. Either way, beautiful feel to the air. Its so nice to not have that sucked-empty feeling at mile 5-6. 8.78 miles easy. |
| Asics Landreth Miles: 8.78 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 9.10 | 0.00 | 0.00 | 9.10 |
| Temps near 80 today, but low humidity. These conditions are great and my times are reflected by it. Today's run averaged a pace near 7:30s. |
| Asics Landreth Miles: 9.10 |
| |
| | 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 | 8.10 | 0.00 | 0.00 | 8.10 |
| 8.1 miles AB pace today. A little hot, but mostly good conditions. Average pace slightly sub 7:45s |
| New Balance 578 Miles: 8.10 |
|
| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| Warmer temps today in the mid to upper 80s by the end of my run. High humidity gave it a St Louis feel. Took a couple stops in the middle of an 8 miler, but still maintained a pace right around 7:45s. Good quality week considering I only got 5 days in. Hopefully next week will be a mileage bump up to the upper 40s.
|
| Asics Landreth Miles: 8.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
|
In Northern Michigan today. Beautiful morning for a 6am run. Didn't sleep well so I figured I'd get at it since I was up. 8.75 miles fat burning today. Saw 3 deer. Nice change from the city. |
| New Balance 578 Miles: 8.75 |
|
| | 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 | 8.50 | 0.00 | 0.00 | 8.50 |
| A bit hot and humid today at 3pm. Temps in the lower 80s and humidity higher than normal for northern michigan. All in all much better than St Louis. 8.5 miles AB pace (7:45s). |
| Asics Landreth Miles: 8.50 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
|
Overcast, mid-70s, very humid. 8 miles fat burning today around 8:10s. Miles are starting to come together. We'll see where the weight is at when I get home from vacation. Still have probably 10 pounds to drop before I am back to training weight. |
| Asics Landreth Miles: 8.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
| Cool morning in Michigan. Did 8 miles at a quick pace today. Took 4 short breaks to keep the pace up (7:32s). |
| New Balance 578 Miles: 8.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 1.00 | 3.00 | 1.75 | 0.00 | 7.75 |
|
Did 3 segments with a rest between each today. The first was 2.75 miles, mostly downhill. The second was 2.25 miles mostly flat and the 3rd was the first 2.75 miles in reverse, so mostly uphill. As is always the case at mhy parents cottage, there is no such thing as flat, or downhill or uphill as there are always rolling hills everywhere. Nonetheless, the 1st 2 miles of each segment was a progressive pick-up with the remainder a recovery section.
Segment 1: 7:56, 7:25
Segment 2: 7:34, 7:12
Segment 3: 7:23, 6:52
Total run was 7.75 |
| New Balance 578 Miles: 7.75 |
|
| | 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 | 7.25 | 0.00 | 0.00 | 7.25 |
| Noon. Last day in Michigan. A touch warm with temps approaching 80 (lol, its 98 back home!). 7.25 easy base miles. |
| New Balance 578 Miles: 7.25 |
|
| | 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 | 8.03 | 0.00 | 0.00 | 8.03 |
|
Back in St Louis. Mid to upper 80s, humid, sunny, hot, etc. By St Louis standards an easy summer day, but relative to the last 2 weeks in Michigan it was brutal. Interestingly though my pace was faster today here at an easy AB pace than it was in Michigan. Not sure why, but I felt sluggish both weeks up there. Probably vacation eating. Last year I put on about 7 or 8 pounds during vacation over 3 weeks, this year it maintained, but given my running I should have dropped weight. My guess is it was the eating.
At any rate, 8.03 miles today @ 7:39s. |
| Asics Landreth Miles: 8.03 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 9.21 | 0.00 | 0.00 | 9.21 |
|
Noon. 80 degrees and humid. Sunny. Comfortable for summer.
AB run today. 4.54 miles then a short break before finishing with 4.67 more miles. Stopped at the running center for a bottle of water at the 2 mile mark of the 2nd leg. Total run of 9.21 miles in 1:11:24 (7:47s for the 1st leg, 7:46s for the 2nd leg). |
| Asics Landreth Miles: 9.21 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 0.15 | 0.00 | 8.15 |
|
Coming off plantar fasciitus. Took the last 6 days off to let it heal and stretch it.
8 mile run after work tonight. Temps in the upper 70s. 8:00s out and 7:45s back for a 4 mile out and back. |
| New Balance 578 Miles: 8.15 |
|
| | 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 | 5.75 | 1.00 | 0.00 | 6.75 |
|
Ugh! Killer run today. I have to work tonight and my wife went to the gym early so I didn't get out until about 9:45am. Temps were already pressing 90 with moderately high humidity. Recipe for disaster. These sorts of conditions simply suck everything out of me. I was able to get about 5.75 in, but needed a number of walking breaks which totaled about 1 mile additional. I don't know why my body responds so poorly to high humidity. I'm well hydrated, it just simply zaps me. |
| Asics Landreth Miles: 6.75 |
|
| | 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 | 2.00 | 0.00 | 6.00 | 0.75 | 0.00 | 8.75 |
| Another brutal July run, even for 7pm. Temps around 80 and oppressive humidity. Did a 1 mile warm-up, 2 miles at AT pace, then 5 miles fat burning pace. Stopped in the middle for a bit to walk and cool down. Walked .25 miles after the run and another .25 miles after the 2 miles of AT work. |
| New Balance 578 Miles: 8.75 |
|
| | 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 | 8.80 | 0.00 | 0.00 | 8.80 |
|
Better conditions today. 4:30pm, temps in the lower to mid 80s. High humidity, but overcast nearly 100%. Slightly breezy and a touch of rain the last 3 miles. 8.8 AB miles around 7:45s. First 5 miles progressive building down to sub 7:30s. .2 mile cool down to the pool where I got some fluid. Another progressive 3 miles then cool down. |
| Asics Landreth Miles: 8.80 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
| 3 miles of stairs and 1 on the track at work tonight, all I had time for. All very easy and pure fat burning. |
| Asics DS Trainer #1 Miles: 4.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.05 | 0.00 | 6.50 | 0.50 | 0.00 | 9.05 |
|
Mid 80s and humid at the start of the run today, sunny, hot, 4:30pm. Did a 4.5 mile loop back to the house at easy AB pace. Got some fluids and headed back out for a 2nd loop. Some cloud cover came over after about a mile and temps cooled down enough to allow me to press the pace without feeling sickly (as I normally do when its hot and humid and press the pace). |
| New Balance 578 Miles: 9.05 |
| |
| | 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 | 8.01 | 0.00 | 0.00 | 8.01 |
| Humid, but mostly cool evening run at 9pm. 6 miles progressive AB pace followed up with 2 miles cool down. |
| Asics Landreth Miles: 8.01 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
|
Relatively tough AB run tonight on account of high humidity, even at 9pm. 7.1 miles that started out good, but the humidity really got to me and I dropped well off my originally intended quicker AB pace run. |
| New Balance 578 Miles: 7.10 |
|
| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| Some times we discover little things about ourselves through a run that give us insight into general training. The run earlier this week on Tuesday night about killed me. The humidity drove my pace into the ground. Frustrated, and with conditions getting worse as the week went on, and bad scheduling with the wife back at work this week and kids home from school, I basically bagged the week. Yesterday the humidity broke a bit and dropped from the standard 75-80% down into the 50%. So today I thought I'd go for a run. When I looked at the conditions it wasn't looking good. 95 degrees, heat index of about 103, and 50% humidity. I thought for sure I was cooked. I took it easy, focused on keeping my breathing even and comfortable, focused on trying NOT to sweat too much, and did a 3 mile loop that ended at my house for water and 5 minutes of cool down. Was able to get 9 miles in around an 8:00 pace without hardly the least amount of stress. When I finished I didn't feel tired, exhausted, etc. This may be something to experiment with (the breathing and sweating) as my mileage begins to climb this fall and conditions lessen. |
| Asics Landreth Miles: 9.00 |
| |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 8.12 | 0.00 | 0.00 | 8.12 |
| Easy AB/fat burning tonight. 9pm, hot, humid. 8.12 miles, 5 of them with Joe from work. |
| New Balance 578 Miles: 8.12 |
|
| | 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 | 5.50 | 0.50 | 0.00 | 6.00 |
| 5pm, 85 degrees, nasty humidity. Only good for 5.5 miles plus a .5 mile cool down today. I pressed the pace a bit too fast the first 3 miles and as a result had to bag it about a mile short of what I had planned. |
| Asics Landreth Miles: 6.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
| 2 mile warm-up followed by a 3.5 mile progressive 8:00; 7:30; 7:15; 6:45 (.5) and then a 3 mile cool down. Nearly 90 degrees and humid. Typical suffering St Louis summer night. |
| New Balance 578 Miles: 8.50 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 5.20 | 0.00 | 0.60 | 8.80 |
|
90 degrees, 88% humidity, but ...... cloud cover! And it started a light rain about 2/3rds of the way through the run. The cloud cover gave me just enough relief to bump the pace up to MGP on 3 separate occassions for a 1 mile pick-up. After each pick-up I stopped and walked about .1 miles and then another .3 mile walking recovery at the end. |
| Asics Landreth Miles: 8.80 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 3.00 | 8.25 |
| Very very easy jog to work (2.5 miles) -- I tried to keep from sweating. Then after work I ran another 5.75 home. The humidity was absolutely killing me so I took a .5 mile recovery in the middle. I think I may have been tired, I dunno, but I can't wait for summer to end. The humidity just does me in. |
| New Balance 578 Miles: 8.25 |
|
| | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs at work tonight. |
| Asics Landreth Miles: 7.50 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
| 7 miles fat burning tonight. Didn't feel too great and the run felt very sluggish. |
| Asics Landreth Miles: 7.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
| All Day @ more flags, more fun, six flags! Exhausted.... no 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 | 7.25 | 0.00 | 0.65 | 7.90 |
| 7.9 miles tonight, .65 of which were walking recovery to reduce heart rate, mostly easy base run, bordering on fat burning. Hot, humid, typical summer night. |
| Asics Landreth Miles: 7.90 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 | 0.00 | 0.25 | 8.00 |
| 5.25 miles @ 7:45, .25 mile walking cool down to bring heart rate down, 2.5 miles @ 8:00s. 85 degrees, humid. Decent AB 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 12 sets of stadium stairs at work (inside an ice rink) tonight in about 1:07-1:08. I'm pleased with this workout as it was done in about the same time I was doing it when I was training for St Louis and Boston, which encourages me that my slower times and the distance I'm able to cover at present are more connected with the heat and especially the humidity than anything else. Rough road equivalent: 9 miles. |
| Asics Landreth Miles: 9.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 5.50 | 0.00 | 0.50 | 6.00 |
| Over 90 degrees, humidity over 70%, sunny, hot, humid, sticky, nasty, foul, abusive, no good, St Louis summer day. Planned on doing 3 x 3miles easy with a drink and a cool off every loop. On the second loop the humidity simply took over. I was able to do each loop in a progressive fashion averaging 8:03s on the first loop and 7:42s on the 2nd loop. Had I backed off the pace a bit on the 2nd loop I probably could have finished it, cooled off and given consideration to a 3rd loop. As it was at the 5 mile mark I decided to finish with .5 hard (sub 7:00s) and walk the last .5 in. |
| Asics Landreth Miles: 6.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.50 | 0.20 | 8.70 |
| Great night for a run, despite humidity through the roof at 90%, the temps were in the mid 70s. Did 4 miles out, followed by .25 jogging recovery, .2 walking, then .25 more jogging before 4 more back. First 4 miles were about 8:00, 7:40, 7:30, 7:30. On the way back 8:00, 8:00, 7:30, 7:10. |
| New Balance 578 Miles: 8.70 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.60 | 5.60 |
| 90 degrees, 60% humidity, heat index around 100, sunny, hot, humid -- 5pm. Probably not the best conditions for running, so I went very easy 8:30s-8:45s. 3 miles running, .3 miles walking, 2 miles running, .3 miles walking. |
| Asics Landreth Miles: 5.60 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.15 | 7.15 |
| Wow, 93 degrees and 68% humidity at 9:30pm. Given conditions, all in all not a bad run. 5 miles in the 8:00s range with mile 1 and 4 easy and mile 3 ramped up a touch. Then .15 miles walking recovery for 3 minutes before another 2 in both sub 8:00s. |
| Asics DS Trainer #1 Miles: 7.15 |
| |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 | 0.00 | 0.00 | 8.25 |
| Beautiful night for St Louis summer. Maybe 75 degrees and not very humid. Did 3 x 2.75 (2-3 minutes rest between sets) on the track at work. Would have run straight through, but I needed to go back into the ice rink and check on the last group now and then. No watch, no garmin. Definitely the last 1.75 of each set was 7:00-7:15s though. I know I did my last 2 miles around 14 minutes and I backed off the 2nd mile just a touch. |
| Asics DS Trainer #1 Miles: 8.25 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.15 | 0.00 | 0.00 | 8.15 |
|
A rollingly progressive run tonight. Another great summer night with temps in the mid 70s and only moderate humidity. Average pace: 7:29s
|
| New Balance 578 Miles: 8.15 |
|
| | 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 | 7.75 | 0.00 | 0.25 | 8.00 |
|
Low 90s, high humidity. 7.75 miles with .25 miles walking recovery to bring heart rate down in the middle. Ave pace: 7:45s. |
| Asics Landreth Miles: 8.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 | 0.00 | 0.25 | 6.50 |
| 4:45pm. 101 degrees, 60% humidity, heat index over 110. Sunny, hot, humid, oppressive. Did 3.25 mile loop sub 8:00s. Sat in the house for 5 minutes, cooled off, drank a G2. 2nd lap, walked .1 miles after every 1 mile. Body was just heating up too much. |
| Asics DS Trainer #1 Miles: 6.50 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.30 | 0.00 | 0.00 | 7.30 |
| 9pm, 90 degrees, humid. 7.3 continuous base miles. |
| Asics Landreth Miles: 7.30 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles easy on stadium stairs at work. |
| New Balance 578 Miles: 4.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.35 | 0.00 | 0.00 | 6.35 |
| Nice night, temps in the 70s, humidity relatively low. 6 miles @ ave. pace of 7:20s with .35 mile cool down. |
| Asics DS Trainer #1 Miles: 6.35 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 0.00 | 0.60 | 9.10 |
|
So I think last thursday I strained my hamstring muscles doing one of those stupid competition things. I was racing 2 kids from the high school hockey team from goal line to goal line, they were on the ice, I was sprinting next to them. I figured if I could get out to a quick enough lead I might be able to hold them off over the short distance. Interestingly, I got out quicker and finished quicker, but they made up too much ground in the middle section and beat me by about 8-10 feet. At any rate, I think as a result I strained my hams. There were 2 fairly steep hills in today's run that I opted to walk up as a result of the strain. So 4.5 miles running, then .35 walking, then 4 miles running, then .25 walking. |
| New Balance 578 Miles: 9.10 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 0.00 | 0.75 | 7.25 |
| Got a little hotter today and more humidity back. Temps in the upper 80s to low 90s with moderate humidity. I was exhausted from little sleep the last 2 nights and cut the run short by a mile and walked half a mile home. |
| Asics Landreth Miles: 7.25 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.50 | 0.00 | 0.30 | 8.80 |
|
Noon, temps in the low 90s, heat index over 100, very humid. 2 x 4.25 with .15 walking at the end of each lap. 10 minutes core temp cool down inside between laps. 2nd lap skies were overcast with a storm approaching and some temp cool-down. As a result I was able to jack the pace up for lap 2 getting in 1 mile at 6:50 pace, with the other 3 miles sub 7:30ish. First lap pace around 8:00s. |
| Asics DS Trainer #1 Miles: 8.80 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.17 | 9.17 |
|
Noon, sunny, fairly hot, mid 80s, lower-moderate humidity. 8 miles with a 3 minute water stop at 5.3. Finishing mile in 7:15 (ave pace: 7:31s). .17 miles walking followed by 1 mile cool down at 8:02. Decent run today. Base pace is coming down quickly as the temps are starting to drop. Should easily be doing sub 7:15s within a few weeks if the temps get into the 70s. |
| Asics Landreth Miles: 9.17 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 | 0.00 | 1.50 | 8.00 |
| 9am run. Ugh. I really hate morning runs. My body feels so incredibly sluggish if I run anytime within the first 2 hours of being up. I just need time to work the kinks out, so to speak. At any rate, 80 degrees, sunny, hot, quite humid. Today was the beginning of the Fall Women's Training Group I run. So I ran 3.5 miles up to the track, together we ran 2 miles on the track running the straights (30s) and walking the turns. Then another 2 miles home followed by .5 mile walking cool down. Everything was working against me today. Not enough 'Up Time' before the run, short nights sleep, woke up with throbbing leg from pinched nerve or muscle tightness that I was able to work out with some stretching, and I ate too close to my run. Good thing it was a recovery day. |
| Asics DS Trainer #1 Miles: 8.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 | 0.35 | 0.00 | 7.85 |
| Temps in the upper 70s to near 80. Sunny, but less humid than yesterday. 7.5 miles @ 7:21s. 3 minute rest after 5. My leg (leg) was a bit sore/swollen feeling near the ankle and behind the knee. Probably a touch of overuse. I'm on pace for 50 miles this week. Haven't done more than 45 most of the summer and only probably a handful of weeks over 40. Thus, the quick break before I hit the longest of the 6 hills on this run. Finished it off with .35 easy jog near 9:00s for the cool down. |
| Asics Landreth Miles: 7.85 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.80 | 0.00 | 0.00 | 8.80 |
| Nice day. Noon, mid 70s, sunny, slight humidity. 8.8 continuous AB miles today. Ave pace for 8.35 was 7:37s followed by .45 cool down. |
| New Balance 578 Miles: 8.80 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.50 | 5.00 |
| At work tonight. 1 mile warm up on track @ AB pace. 2.25 miles of stadium stairs, hitting the ups quick and high knees, followed by .25 mile on the track ABP, then 1 mile of 1/4 mile pace on the straights and easy jog the turns followed by .5 mile cool down @ ABP. |
| Asics DS Trainer #1 Miles: 5.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 | 0.00 | 0.30 | 8.55 |
| 1pm, mid to upper 70s, overcast. Cool, but very humid. Not enough sleep last night. Sluggish today. 8.25 miles with 3 brief rest/walking recovery stops. Pace was just a touch over 7:30s. |
| New Balance 578 Miles: 8.55 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 | 0.00 | 1.25 | 8.00 |
| Easy recovery day. Met the ladies over at the track for the training group. 2.75 miles over, 2.5 miles on the track (1 of it walking recovery). 2.75 miles home. |
| Asics Landreth Miles: 8.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
| Great day for a run. Mid 70's, breezy, sunny, cooler. 8.5 mile even and easy AB run. |
| New Balance 578 Miles: 8.50 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K 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 | 7.50 | 0.00 | 0.00 | 8.00 |
| Low 70s, mild, clear. Great evening for a run. 5pm. 8 mile AB run with .5 of it thrown down to sub 6:00s. No watch or garmin though. |
| Asics DS Trainer #1 Miles: 8.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.06 | 0.00 | 0.00 | 7.56 |
| 7.56 miles easy today, but hit .5 miles @ 5:28 pace before a 1 mile cool down. Mild temps in the mid 70s. |
| Asics DS Trainer #1 Miles: 7.56 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. |
| New Balance 578 Miles: 6.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 0.00 | 0.00 | 5.00 |
| 2.5 miles before meeting with the ladies today, including 1 mile of it hammering the straights and floating the curves, then 2.5 more with the ladies. |
| Asics DS Trainer #1 Miles: 5.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles fat burning today. Temps in the lower 80s. Good easy pace (7:55s). |
| Asics Landreth Miles: 8.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 |
| Ran over to get my son's soccer jersey for fall soccer and back home. Mid 70's and light rain. 7.75 miles. |
| New Balance 578 Miles: 7.75 |
|
| | 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 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles with the women's training group. |
| Asics DS Trainer #1 Miles: 4.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 2.25 | 0.00 | 8.25 |
| 6.25 by myself and then 2 with the boys training group at 5pm. |
| Asics DS Trainer #1 Miles: 2.00 | Asics Landreth Miles: 6.25 |
|
| | 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 | 1.50 | 3.00 | 3.00 | 0.00 | 7.50 |
| 2.5 before the women's training group. 3 with the group and another 2 after the group. |
| Asics DS Trainer #1 Miles: 7.50 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 5.75 | 0.00 | 0.00 | 5.75 |
| |
| Asics Landreth Miles: 5.75 |
|
| | 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 | 4.00 | 0.00 | 0.00 | 4.00 |
| |
| Asics Landreth Miles: 4.00 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon 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 | 7.25 | 3.00 | 0.00 | 10.25 |
| 7.25 easy, then 3 with the middle school boys training group. |
| New Balance 578 Miles: 10.25 |
|
| | 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 | 5.50 | 0.00 | 0.00 | 5.50 |
| 2.5 miles of rugged hills @ Powder Valley Nature Center followed by 3 miles flat with the ladies training group at the same place. Finished up with 10 minutes of strength/stride development drills. |
| New Balance 578 Miles: 5.50 |
| |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race 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 | 0.00 | 0.00 | 2.00 | 3.40 | 0.00 | 0.20 | 7.60 |
| Dropped Eric off at Elementary Honors Orchestra and went for a run during his practice. Did 2 3 mile loops, both progressive, followed by 1.4 miles cool down with .2 miles walking between loops. Pace was about 7:45, 7:00, 6:10 for each loop and 8:00s for the cool down. |
| Asics DS Trainer #1 Miles: 7.60 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 | 0.00 | 0.00 | 7.70 |
| Sunny and warm, but breezy. Temps in the lower 80s. 7.7 miles moderately easy @ 7:37/mile ave. |
| Asics DS Trainer #1 Miles: 7.70 |
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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 | 0.40 | 0.00 | 0.00 | 0.00 | 1.00 | 4.60 | 0.00 | 0.00 | 6.00 |
| 6 mile progressive with the last 1/3 in 7:15, 6:40, 6:00 (.4) |
| Asics Landreth Miles: 6.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 6 miles progressive followed by 2 miles @ 7:30ish. 8:10; (Picked up some guy named Carl and ran 3 with him) 7:57; 7:54; 7:36; 7:15; 6:35; 7:34; 7:24. Temps in the 60s, overcast and breezy.
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| Asics DS Trainer #1 Miles: 8.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 10.00 |
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7 miles relatively easy today with miles 4, 5, and 6 slightly picked up -- 2 to the quicker end of AB (7:10-7:15) and the 3rd @ 6:35. 3 miles with the boys training group at 5pm.
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| Asics Landreth Miles: 7.00 | New Balance 578 Miles: 3.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles plus drills with the ladies training group. |
| Asics Landreth Miles: 4.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 miles sub 7:10 ave pace (last one @ 6:45) followed by 1 mile cool down. |
| Asics DS Trainer #1 Miles: 8.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 | 0.00 | 0.00 | 7.70 |
| 7.7 miles easy. |
| Asics DS Trainer #1 Miles: 7.70 |
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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 | 8.35 | 0.00 | 0.15 | 8.50 |
| 8.35 AB miles followed by .15 walking cool down. |
| Asics Landreth Miles: 8.50 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 | 0.00 | 0.00 | 7.20 |
| 7.2 Fat Burning miles around 8:00s. |
| New Balance 578 Miles: 7.20 |
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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 | 0.00 | 0.80 | 0.00 | 0.80 |
| Working with my kids to prepare for a (6) 1 mile and (8 and 11) 2.2 mile fun run. |
| New Balance 578 Miles: 0.80 |
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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 | 1.50 | 0.00 | 1.50 |
| Working with the kids again today. |
| New Balance 578 Miles: 1.50 |
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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 | 0.00 | 2.17 | 0.00 | 2.17 |
| 2.17 miles with Eric (11) today. No complaining, despite the fact that his shoes are too small. Way to go Eric! Took him and Ivan out to get a new pair of running shoes this afternoon. |
| Asics Landreth Miles: 2.17 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 miles AB pace (7:45ish). Going to try to get Eric and Ivan to do between 2.2 and 2.5 after school. |
| Asics DS Trainer #1 Miles: 7.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Ok, so I really need to focus and get back at this. I've been slack at best since Boston 09 and its time to get over the motivation hump and find my way back to some degree of moderate quality running. 6 miles easy today. |
| New Balance 578 Miles: 6.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy. Shoes blew out at 4.25 and I ran barefoot home in 20 degree temps and light snow. |
| Asics Landreth Miles: 5.00 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| 10k easy today. |
| Asics Landreth Miles: 6.20 |
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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 | 6.10 | 0.00 | 0.00 | 6.10 |
| Easy xmas day run with steady light snow. |
| New Balance 578 Miles: 6.10 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 | 0.00 | 0.00 | 6.10 |
| 6.1 miles progressive on the dreadmill on account of running gear in the wash. |
| Asics DS Trainer #1 Miles: 6.20 |
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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 | 6.10 | 0.00 | 0.00 | 6.10 |
| Another 6.1 mile progressive run on the dreadmill today. Did this to save time by running immediately after work. |
| Asics DS Trainer #1 Miles: 6.10 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 | 0.00 | 0.00 | 5.15 |
| Fat burning dreadmill run before work. 5.15 miles |
| Asics DS Trainer #1 Miles: 5.15 |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.56 | 0.00 | 0.00 | 6.56 |
| 2.5 miles up to the rec center, 2.3 miles with Joe, then home for a 6.56 total. Easy fat burning miles. 60 degrees (woot!), dark and humid. |
| Asics DS Trainer #1 Miles: 6.56 |
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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 | | 1.00 | 0.00 | 0.00 | 0.50 | 0.90 | 2.00 | 2.00 | 6.05 | 17.50 | 1019.72 | 33.32 | 12.17 | 1095.16 |
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| Saucony Ride Miles: 60.41 | Asics Cumulus #3 Miles: 128.51 | Asics Landreth Miles: 386.60 | New Balance 578 Miles: 338.29 | Asics DS Trainer #1 Miles: 173.45 |
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