| Location: St Louis,Mo, Member Since: Dec 16, 2007 Gender: Male Goal Type: Other Running Accomplishments: PRs 1986-1989
800m-1:53
1600m 4:19
3200m-9:36
5k-15:45
I stopped running for 15 years and picked it back up again in July of 2007. PRs since then ...
1 Mile - 5:09 (Hockey Team Timed Mile 08)
5k - 18:59 (Christian Family Services Fun Run 08)
5 miles-30:31 (Glendale Firehouse Run 08)
6 miles-38:30 (Webster/Kirkwood Turkey Day Run 07)
10k - 40:17 (Reeds Lake 2009)
15k - 1:01:21 (Meijer Festival of Races 2009)
1/2 Marathon 1:24:55 (St. Louis Track Club Half Marathon 2008)
Marathon 3:06:07 (Boston Marathon 2009 -- Only 2nd Marathon to date) Short-Term Running Goals: • Build back to 6 days/week consistently • Build mileage up to 40-45 mpw consistently Long-Term Running Goals: • Sub 3:00:00 Marathon
• Sub 1:20:00 1/2 Marathon
• Sub 39:00 10k
• Sub 18:00 5k
• Sub 4:45 Mile Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.50 | 0.00 | 1.00 | 4.50 | 13.70 | 22.65 | 32.50 | 1021.20 | 10.25 | 22.64 | 1128.94 |
|
| Asics DS Trainer #1 Miles: 130.91 | New Balance 578 Miles: 34.57 | Pro Grid Ride #1 Miles: 555.41 | Ascis DS Trainer #2 Miles: 132.85 | Asics Cumulus #4 Miles: 138.43 | Pro Grid Ride #2 Miles: 124.07 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 | 0.00 | 0.00 | 5.10 |
| 5 mile dreadmill run before work. |
| Asics DS Trainer #1 Miles: 5.10 |
|
| | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| 1.7 miles up to meet Joe. 2.8 miles with Joe. 2.5 miles back. 7 mile AB pace run. 35 degrees, slight breeze and sunny. |
| 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 | 4.00 | 0.00 | 0.10 | 4.10 |
|
First day back. Easy 4 miles with a .1 mile walking rest at the halfway mark. 5 x 100m vo2 max pick-ups during the 2nd half of the run.
|
| New Balance 578 Miles: 4.10 |
|
| | 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 | 4.42 | 0.00 | 0.20 | 4.62 |
| 4.42 mile run with a .2 mile walking rest at 3 miles. First 3 miles progressive -- 8:30, 8:00, 7:30 |
| New Balance 578 Miles: 4.62 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.31 | 0.00 | 0.00 | 4.31 |
| Easy base run. 4.31 miles without breaks around 8:10s. |
| Asics DS Trainer #1 Miles: 4.31 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.05 | 0.00 | 0.25 | 4.30 |
| 4.05 miles + .25 walking recovery at the 2 mile mark. |
| New Balance 578 Miles: 4.30 |
|
| | 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 | 4.30 | 0.00 | 0.25 | 4.55 |
| 4.3 mile run + .25 walking rest at the 3 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 | 4.90 | 0.00 | 0.10 | 5.00 |
| 1.5 miles up to meet Joe (.1 miles walking recovery waiting). 2 miles with Joe. 1.4 miles back. |
| New Balance 578 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 | 5.00 | 0.00 | 0.37 | 5.37 |
| 2.5 miles, .25 walking recovery, 2.5 miles .12 miles walking recovery. |
| Pro Grid Ride #1 Miles: 5.37 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base 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 | 0.20 | 5.35 |
| 2.5 miles with Joe on the trail plus .15 mile showing him a few economy/form drills. Then .1 mile walking recovery, 3 minute rest, then 2.5 miles back plus .1 walking recovery. |
| Pro Grid Ride #1 Miles: 5.35 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles easy fat burning. |
| Asics DS Trainer #1 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 | 4.45 | 0.00 | 0.00 | 4.45 |
| |
| New Balance 578 Miles: 4.45 |
|
| | 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 | 4.15 | 0.00 | 0.00 | 4.15 |
| |
| Asics DS Trainer #1 Miles: 4.15 |
|
| | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| Pro Grid Ride #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 | 5.15 | 0.00 | 0.00 | 5.15 |
| |
| Pro Grid Ride #1 Miles: 5.15 |
|
| | 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 | 4.00 | 0.00 | 0.00 | 4.00 |
| |
| 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 | 4.00 | 0.00 | 0.30 | 4.30 |
| |
| Pro Grid Ride #1 Miles: 4.30 |
|
| | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
| 8x100-200 meters hills, hard, recovery + bp for the rest. |
| Asics DS Trainer #1 Miles: 5.25 |
|
| | 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 | 0.50 | 5.75 |
| |
| Pro Grid Ride #1 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 | 5.00 | 0.00 | 0.00 | 5.00 |
| |
| Pro Grid Ride #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 | 5.25 | 0.00 | 0.00 | 5.25 |
| 5.25 miles stadium stairs at work. |
| Asics DS Trainer #1 Miles: 5.25 |
|
| | 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 | 0.15 | 6.25 |
| 6.25 FB miles. |
| Pro Grid Ride #1 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 | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| 6 miles of stadium stairs at work, 1.5 sets at faster pace. |
| Asics DS Trainer #1 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| | 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 | 2.10 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.10 |
| Did a 5.1 mile trail run at Castlewood State Park. Big time hills, grueling run. |
| New Balance 578 Miles: 5.10 |
|
| | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
| 5.25 miles stadium stairs at work. |
| Asics DS Trainer #1 Miles: 5.25 |
|
| | 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 | 1.25 | 0.00 | 3.50 | 0.00 | 2.25 | 7.00 |
| |
| Pro Grid Ride #1 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 | 0.70 | 0.00 | 0.00 | 5.10 | 0.00 | 0.20 | 6.00 |
| |
| Pro Grid Ride #1 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 | 6.10 | 0.00 | 0.25 | 6.35 |
| |
| Pro Grid Ride #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 | 5.25 | 0.00 | 0.25 | 5.50 |
| |
| Pro Grid Ride #1 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 | 5.25 | 0.00 | 0.35 | 5.60 |
| |
| Pro Grid Ride #1 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 | 5.50 | 0.00 | 0.45 | 5.95 |
| |
| Pro Grid Ride #1 Miles: 5.95 |
|
| | 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 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| |
| Pro Grid Ride #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 | 4.60 | 0.00 | 0.00 | 4.60 |
| |
| Pro Grid Ride #1 Miles: 4.60 |
|
| | 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 | 5.00 | 0.00 | 0.50 | 5.50 |
| |
| Pro Grid Ride #1 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 | 0.00 | 0.00 | 6.00 |
| 46 minutes running stadium stairs at work. Rough road equivalent 6 miles. |
| Asics DS Trainer #1 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 | 5.65 | 0.00 | 0.20 | 5.85 |
| 5.85 fat burning miles with Jeff C. tonight. 92 degrees and high humidity at 8:30pm, summer is here baby! |
| Pro Grid Ride #1 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles stadium stairs with Joe at work -- 8 sets with 2 sets at 'chase pace'. |
| Asics DS Trainer #1 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 | 6.00 | 0.00 | 0.60 | 6.60 |
|
AM -- Started a running group for parents during swim team practice. Today was the first day. Just me and 1 other dad, but it looks good that we will pick up at least 2 or 3 moms. 3 miles @ 9:45s.
PM -- 94 degrees with heat index of 97, humid and hot. 1.85 miles easy, .3 walking, 1.15 miles easy, .3 walking.
|
| Pro Grid Ride #1 Miles: 6.60 |
|
| | 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 | 6.50 | 0.00 | 0.75 | 7.25 |
|
AM -- 3.25 miles during kids swim practice, very hot, very humid. A good amount of walking mixed into the run.
PM -- 4 miles on the dreadmill before work.
|
| Ascis DS Trainer #2 Miles: 3.25 | Pro Grid Ride #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 | 3.50 | 0.00 | 0.00 | 3.50 |
| 3.5 miles on the dreadmill while kids were at swim team practice. |
| Pro Grid Ride #1 Miles: 3.50 |
|
| | 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 | 4.25 | 0.00 | 0.10 | 4.35 |
| 4.35 during kids swim practice, hot and humid. |
| Pro Grid Ride #1 Miles: 4.35 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work. |
| Ascis DS Trainer #2 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| Pro Grid Ride #1 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 | 6.40 | 0.00 | 0.40 | 6.80 |
| Great day for a run, humid, but temps only in the upper 60s! Picked up a runner about 1.75 in and ran the rest of the run with him. Stopped at 3.75 and let him run up about 1/3 of a mile and back to me and finished off back home with him for 6.4, then walked .3 miles. |
| Pro Grid Ride #1 Miles: 6.80 |
|
| | 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 | 6.65 | 0.00 | 0.20 | 6.85 |
| |
| Ascis DS Trainer #2 Miles: 6.85 |
|
| | 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 | 5.85 | 0.00 | 0.70 | 6.55 |
| |
| Pro Grid Ride #1 Miles: 6.55 |
|
| | 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 | 0.00 | 6.75 |
| 9 sets of stadium stairs at work, road equivalent 6.75 miles. |
| Ascis DS Trainer #2 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 | 5.50 | 0.00 | 0.62 | 6.12 |
| 3pm, 85 degrees, very humid |
| Pro Grid Ride #1 Miles: 6.12 |
|
| | 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 | 6.70 | 0.00 | 0.50 | 7.20 |
| 1.7 Miles to the Maplewood Track. 1/2 mile on the track, then 3 x 800 meters with Rick with 200 meters walking after each, then 3.0 back to the house at a decent clip. 87 degrees, humid but definitely tolerable. |
| Pro Grid Ride #1 Miles: 7.20 |
|
| | 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 | 5.80 | 0.00 | 0.50 | 6.30 |
| Not that hot today, but incredibly humid, forcing multiple recovery stoppages. |
| Pro Grid Ride #1 Miles: 6.30 |
|
| | 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 | 6.50 | 0.00 | 0.10 | 6.60 |
| Much better today, higher temp than yesterday, but breezy and low humidity. Great non-stop 6.5 mile run. |
| Ascis DS Trainer #2 Miles: 6.60 |
|
| | 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 | 6.45 | 0.00 | 0.20 | 6.65 |
| Temp around 80 and moderately humid. 6.45 miles today with the first 4 continuous rolling hills (15 uphills anywhere from 100 - 400 meters). Last 2.45 miles at a faster pace, but still AB. |
| Pro Grid Ride #1 Miles: 6.65 |
| |
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 8 sets of stadium stairs at work, rough road equivalent 6 miles. |
| Ascis DS Trainer #2 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 | 1.00 | 6.00 | 0.00 | 0.50 | 7.50 |
| Not terribly hot (upper 80s), but pretty humid and sunny. 1st 2.25 miles were fairly tough, wind at the back, sun in the face. Just keeping an 8m pace was difficult. Walked .25 miles, then 1 mile almost all uphill (still wind at back, sun in face). Stopped for a quick breather, then finished off the 1st half of the run and turned around. When I got to the bottom with the sun at my back and the breeze in the face I was a new man ... banged out a 7m mile with ease, walked .25 miles and then eased the rest of the run back in.
|
| Pro Grid Ride #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 | 1.75 | 0.00 | 6.00 | 0.00 | 1.25 | 9.00 |
| 82 degrees and fairly humid -- 3.5 miles up to the Mapelwood Track to meet Rick. .5 miles walking around track waiting for him. 8 x 400 meters progressive (7:45 pace down to 6:15 pace) with 200 meters walking recovery between each. 2.25 miles home, .2 miles walking recovery. |
| Pro Grid Ride #1 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 | 6.25 | 0.00 | 0.25 | 6.50 |
| 3.5 miles, then a short rest, 1.75 miles then .25 miles walking, then another 1 mile |
| Pro Grid Ride #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 | 4.60 | 0.00 | 0.45 | 5.05 |
| 97 degrees at 2:30pm, humid, hot, hell. Walked .1 out of every mile to keep from overheating. |
| Pro Grid Ride #1 Miles: 5.05 |
|
| | 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 | 1.60 | 0.00 | 0.00 | 4.60 | 0.00 | 0.00 | 6.20 |
| 1 mile, picked up Parag, ran 3 with him, then finished off the 6.1. Temp in the middle 90s at 8:30pm, hot and humid. Good run though with a couple different up tempo sections going off in the L/T zone. |
| Asics DS Trainer #1 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 | 6.03 | 0.00 | 0.00 | 6.03 |
| Easy run at the cottage on vacation in Michigan. |
| Pro Grid Ride #1 Miles: 6.03 |
|
| | 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 | 6.36 | 0.00 | 0.50 | 6.86 |
| Somewhat hot afternoon run out at the cottage. The run was a bit sluggish as we hiked the Sleeping Bear Sand Dunes a couple hours earlier. Walked .25 around the end of each 3ish miles for a total running miles of 6.36. |
| Pro Grid Ride #1 Miles: 6.86 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.16 | 0.00 | 0.50 | 6.66 |
| Nearly 90 today, but Michigan 90 is pretty easy to take with breezes and low humidity (relatively speaking), but the hills out here are trashing my legs fairly well. Just seemed like tough runs the last 2 days. |
| Pro Grid Ride #1 Miles: 6.66 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base 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 | 0.25 | 6.25 |
| 3 miles, then .25 walking, then 3 miles. Hilly terrain at the cottage in Michigan. |
| Pro Grid Ride #1 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 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Good 7 miler today ... moderate heat, low humidity, sunny. As usual, very hilly run at the cottage. |
| Pro Grid Ride #1 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 | 2.30 | 0.00 | 0.00 | 5.70 | 0.00 | 0.00 | 8.00 |
| 2 mile jog out to just before the 6 mile mark of the Cherry Festival 15k Race where I waited for my brother-in-law to get off McKinley hill. Paced him from there to the 8 mile mark (6:25 and 6:30) right to the pace he wanted. Felt good to blow the dust off the wheels for a bit (haven't done anything but AB work for a long time). Finished with 2.7 miles easy with a couple slight pick-ups. |
| Ascis DS Trainer #2 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 | 0.75 | 0.00 | 6.05 | 0.00 | 0.30 | 7.10 |
| 95 degrees and very humid (heat index near 105) at 8pm. Picked up Parag after 1 mile and did 3 with him, then did 3 more with 6 hills (hit hard) mixed in. |
| Pro Grid Ride #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 | 8.00 | 0.00 | 0.15 | 8.15 |
| Noon: 3 easy miles in the blistering heat and humidity (temps near 100 today with high humidity). 2:30pm: 5 miles on the dreadmill starting at 8m30s pace (7.5) and upping pace every 1/4 mile to 7m30s pace (held pace for 2.25 miles then .25 mile cool down followed by .15 walking.
|
| Pro Grid Ride #1 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| Temps over 100, 7 miles on the dreadmill. |
| Pro Grid Ride #1 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 | 7.40 | 0.00 | 0.60 | 8.00 |
| 90 degrees, 56% humidity. 3pm run -- 7.4 miles running with .6 miles walking mixed in at 4 different times to keep the heart rate down and keep from overheating too much. |
| Pro Grid Ride #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 | 6.75 | 0.00 | 0.00 | 6.75 |
| 9 sets of stadium stairs at work ... felt sluggish, but got them in nonetheless, rough road equivalent 6.75 miles. |
| Asics DS Trainer #1 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 | 3.00 | 0.00 | 0.00 | 4.70 | 0.00 | 0.30 | 8.00 |
| 8 miles on the dreadmill. 3 6:30 pace miles followed by .1 miles walking before returning to easy 8:30s. |
| Pro Grid Ride #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 | 6.75 | 0.00 | 0.35 | 7.10 |
| Couldn't fall asleep last night. 5:30am run, 6.75 miles with .25 walking at 4 miles and another .1 when I was done. |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base 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 7:30s pace. |
| 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 | 6.00 | 0.00 | 1.00 | 7.00 |
| 5 on the dreadmill, 1 running, 1 walking outside, 100 degrees, high humidity. |
| Pro Grid Ride #1 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 | 6.80 | 0.00 | 0.30 | 7.10 |
| Couldn't sleep, 5:30am run. |
| Pro Grid Ride #1 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 | 0.00 | 0.30 | 7.00 |
|
8:30pm run. Hit all the hills (10) hard and then recovered. Walked 3 times for .1 each.
|
| Pro Grid Ride #1 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 | 6.50 | 0.00 | 0.00 | 6.50 |
| 2 miles on the track at 9:45pm @ 7:15-7:20 pace, then 4.5 miles with Joe, the first 1.5 @ 7:30 pace before he crashed (heh, i knew he would, but i let him go anyway), then the last 3 around 8:45 pace. |
| Pro Grid Ride #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 | 8.00 | 0.00 | 0.70 | 8.70 |
| 2:30pm (temps near 100, heat index near 110) -- 3.5 miles running, .7 miles recovery walking to keep heart rate and body temp down. 9:30pm -- 4.5 mile stadium stairs at work in the ice rink.
|
| Asics DS Trainer #1 Miles: 4.50 | Pro Grid Ride #1 Miles: 4.20 |
|
| | 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 | 6.70 | 0.00 | 0.00 | 6.70 |
| |
| Pro Grid Ride #1 Miles: 6.70 |
|
| | 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 | 7.30 | 0.00 | 0.00 | 7.30 |
| 2 x 3.65 mile loop after work. 85 degrees and moderate humidity. |
| Pro Grid Ride #1 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 | 0.85 | 6.85 |
| Got a serious case of ball-rash at mile 6 tonight and had to walk home (Jewels in hand). |
| Pro Grid Ride #1 Miles: 6.85 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work around 7:30 pace. |
| Asics DS Trainer #1 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs at work |
| 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 | 5.50 | 0.00 | 0.00 | 5.50 |
| 3 miles, then mowed the lawn, followed by 2.5 more. |
| Asics DS Trainer #1 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 | 7.50 | 0.00 | 0.15 | 7.65 |
| 7.5 miles with .15 walking cool-down. First 5 miles progressive (8:00, 7:45, 7:35, 7:25, 7:15), then 2.5 more around 7:30 pace. |
| Pro Grid Ride #1 Miles: 7.65 |
|
| | 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 | 6.00 | 0.00 | 0.40 | 6.40 |
| 2 miles, .1 walking, 1 mile, .1 walking, 1 mile, .1 walking, 2 miles, .1 walking.
Muscles a bit worn out from yesterday.
|
| Pro Grid Ride #1 Miles: 6.40 |
|
| | 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 | 10.45 | 0.00 | 0.30 | 10.75 |
| AM: 5 miles running with .1 miles x 3 added in PM: 5.45 miles running at kids soccer practice with Chris.
|
| Pro Grid Ride #1 Miles: 10.75 |
|
| | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
| 4.5 miles stadium stairs @ sub-7:15 pace followed by .75 mile stadium stairs cool down. |
| Asics DS Trainer #1 Miles: 5.25 |
|
| | 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 AB pace. |
| 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 | 1.50 | 4.50 | 1.50 | 0.00 | 7.50 |
| 3.5 mile easy followed by 1 mile warm up with Prague then .5 miles at 7:00 pace to work with him to prepare for a 5k race followed by .5 miles recovery (x.s 3). |
| Pro Grid Ride #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 | 8.25 | 0.00 | 0.00 | 8.25 |
| 3 mile warm up (7:15s average) then 4.5 with Prague (8:00s), then .75 home. |
| Ascis DS Trainer #2 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 | 5.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles stadium stairs at work. |
| Asics DS Trainer #1 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 | 4.00 | 0.00 | 0.75 | 4.75 |
| 98 degrees at 6pm, very humid. Killer conditions tonight, could only muster 4 miles then walked .75 back to my son's soccer practice. |
| Pro Grid Ride #1 Miles: 4.75 |
|
| | 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 | 10.36 | 0.00 | 0.15 | 10.51 |
|
1:45pm -- 85 degrees (much better today!) and sunny with a little breeze, still hot though. Knee locked up around 6 miles, walked it off for a bit, then finished easy. 10pm -- 4 miles stadium stairs at work very easy.
|
| Asics DS Trainer #1 Miles: 4.00 | Pro Grid Ride #1 Miles: 6.51 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base 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 |
| 10 sets stadium stairs at work (easy). Rough road estimate 7.5 miles. |
| 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 | 7.95 | 0.00 | 0.00 | 7.95 |
| 3.85 AB pace, then 1 mile warm-up with Prague, followed by 1 mile @ 7:22 (the goal was 3 with 4 minutes rest between). We started the 2nd one (.3 in), but bailed on it when Prague didn't feel good. So we finished with a 1.8 mile easy. |
| Ascis DS Trainer #2 Miles: 7.95 |
|
| | 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 | 0.00 | 0.00 | 10.20 | 0.00 | 0.10 | 10.30 |
| 6.3 miles easy FB pace (but it seemed a bit harder tonight than it should have, mostly I fought a stitch the whole way), then 3.1 with Prague (again FB pace), then .8 miles home with .1 walking cooldown. |
| Pro Grid Ride #1 Miles: 10.30 |
|
| | 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 | 10.25 | 0.00 | 0.00 | 10.25 |
| 5 miles in the AM; 5.25 miles stadium stairs at work in the PM. |
| Pro Grid Ride #1 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 Miles stadium stairs at work. |
| Ascis DS Trainer #2 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work. Lots of stairs this week, too damn hot (102 for 3 days now) to run anywhere but inside the ice rink! |
| Pro Grid Ride #1 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 | 0.00 | 0.30 | 8.30 |
| 8.3 miles, 87, hot and humid. The rain started around mile 5 and my pace dropped at least 30 seconds a mile with a finishing mile of 6:45. Stopped twice for .15 miles to walk in the middle. |
| Pro Grid Ride #1 Miles: 8.30 |
|
| | 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 | 1.00 | 5.85 | 0.00 | 0.00 | 6.85 |
| 6.85 miles; mile 6 @ 6:50 pace. Cooler temps today, pace dropped about 20-30 seconds/mile over the last couple weeks AB pace. |
| Ascis DS Trainer #2 Miles: 6.85 |
|
| | 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 | 9.00 | 0.00 | 0.30 | 9.30 |
| Ran out at the in-laws @ Lake St Louis today. The round trip was about 1 mile further than I was looking for, so it was a touch tougher than planned, but all in all, a decent run with a number of AB miles in the 7:30 range. This is good to see, pace is sorta slowly coming down and I feel in a few months I'll be back to my usual 7:15-7:25 comfortable AB pace. Stopped and walked .1 miles about half-way through when I stopped for a drink, plus about .2 miles at the end of a 1.5 mile stretch in the 6:45 range. |
| Pro Grid Ride #1 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 | 8.11 | 0.00 | 0.10 | 8.21 |
| Ran to the dealership to pick my car up -- 8.21 miles and considerably hilly; tough, but good run. |
| Pro Grid Ride #1 Miles: 8.21 |
|
| | 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 | 1.00 | 0.00 | 0.00 | 10.20 | 0.00 | 0.00 | 11.20 |
|
1pm: 5.4 with mile 4 pick-up to about 6:30 pace.
6pm: 5.8 during my son's soccer practice.
|
| Ascis DS Trainer #2 Miles: 5.40 | Pro Grid Ride #1 Miles: 5.80 |
|
| | 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 | 8.25 | 0.00 | 0.00 | 8.25 |
| 8.25 miles (rough road estimate) stadium stairs at work tonight in just under 59m. |
| Ascis DS Trainer #2 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 | 6.25 | 0.00 | 0.00 | 6.25 |
| 6.25 miles stadium stairs at work. |
| Pro Grid Ride #1 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 | 1.00 | 8.50 | 0.00 | 0.00 | 9.50 |
| |
| Pro Grid Ride #1 Miles: 9.50 |
|
| | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs at work. |
| Ascis DS Trainer #2 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 | 3.00 | 7.60 | 0.00 | 0.00 | 10.60 |
| 4.1 miles to meet up with Rick, then 3.2 with Rick, then 3.3 home (6:45s on the way home for 3.0). |
| Pro Grid Ride #1 Miles: 10.60 |
|
| | 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 | 10.05 | 0.00 | 0.00 | 10.05 |
| 10.05 miles AB pace @ 7:32/mile ave. (1:15:39) |
| Pro Grid Ride #1 Miles: 10.05 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| |
| Pro Grid Ride #1 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs.
|
| Ascis DS Trainer #2 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 | 6.20 | 0.00 | 0.00 | 6.20 |
| |
| Pro Grid Ride #1 Miles: 6.20 |
|
| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 5.25 | 0.00 | 0.00 | 6.25 |
| 4.5 miles stadium stairs, 1 mile @ 6:15 on the track and .75 miles on track easy. |
| Pro Grid Ride #1 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 | 2.00 | 0.00 | 3.00 | 0.00 | 1.25 | 0.00 | 0.00 | 6.25 |
| 3 miles on the road at 6:45 pace, followed by .5 mile cool down on track, then 1 mile at 6:15 pace, followed by .5 mile easy then another 6:15 mile and .75 cool down |
| Pro Grid Ride #1 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 | 0.00 | 6.25 | 0.00 | 0.00 | 6.25 |
| Stadium Stairs |
| Pro Grid Ride #1 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 | 0.00 | 7.20 | 0.00 | 0.00 | 7.20 |
| 7.2 miles in 52:15 (7:15s) |
| Ascis DS Trainer #2 Miles: 7.20 |
|
| | 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 | 0.50 | 0.00 | 0.00 | 1.50 | 3.00 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| 6 sets of stadium stairs at work (4.5 miles) ranging in pace from 7:45 to 6:10, then 3 miles on the track (7:10, 6:45, then .25 easy, then 1/2 mile @ 5:30 pace followed by another .25 easy). Total run time 33:55 (7:10ish overall pace) |
| Pro Grid Ride #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 | 7.50 | 0.00 | 0.00 | 7.50 |
| |
| Pro Grid Ride #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 | 6.70 | 0.00 | 0.00 | 6.70 |
| |
| Pro Grid Ride #1 Miles: 6.70 |
|
| | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| |
| Pro Grid Ride #1 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 | 7.10 | 0.00 | 0.00 | 7.10 |
| |
| Pro Grid Ride #1 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 | 5.80 | 0.00 | 0.00 | 5.80 |
| |
| Pro Grid Ride #1 Miles: 5.80 |
|
| | 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 | 11.25 | 0.00 | 0.00 | 11.25 |
| 4:30-5:15 (5.75 miles during Eric's Tai Kwan Do) 5:30-6:15 (5.5 miles during Ivan's Soccer -- hit all hills hard.) Both runs today were considerably hilly.
|
| Pro Grid Ride #1 Miles: 11.25 |
|
| | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
| stadium stairs at work |
| Pro Grid Ride #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 | 6.60 | 0.00 | 0.00 | 6.60 |
| 6.6 AB miles. Feeling sluggish the last couple days. Not so much a 'tired sluggish', more like a 'fat sluggish' (haha!) |
| Pro Grid Ride #1 Miles: 6.60 |
|
| | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 Miles stadium stairs at work. |
| Pro Grid Ride #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 | 7.80 | 0.00 | 0.00 | 7.80 |
| 7.8 miles today. Slight to moderate rain, 60 degrees. First 3 miles in 22:13 (7:24s). Last 4.8 in 34:40 (7:13s) |
| Asics Cumulus #4 Miles: 7.80 |
|
| | 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 | 6.10 | 0.00 | 0.00 | 6.10 |
| First run since breaking my toe. 6.1 miles |
| Pro Grid Ride #2 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 | 9.10 | 2.00 | 0.00 | 11.10 |
| Did the 'Pumpkin Run' with my 7 year old daughter today. She ran a 8:51 (woot! w2g girl). Then I ran it again with her math teacher and chatted about running. Afterwards went out for a 9.1 miler before I picked up the oldest from school. |
| Asics Cumulus #4 Miles: 11.10 |
|
| | 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 | 8.40 | 0.00 | 0.00 | 8.40 |
| 4.2 mile out and back to MQP in 63:45 (7:35s). |
| Pro Grid Ride #2 Miles: 8.40 |
|
| | 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 | 8.40 | 0.00 | 0.00 | 8.40 |
| 8.4 miles easy AB (pressed last 2 miles just slightly over easy AB pace) in 64 minutes (7:37s). |
| Asics Cumulus #4 Miles: 8.40 |
|
| | Race: |
St Louis Track Club 1/2 Marathon (13.1 Miles) 01:45:54 | | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 | 0.00 | 0.00 | 14.10 |
| 1 Mile Warm-up, then I helped pace my kids Math Teacher to a PR. Splits as follows: 1. 8:15 2. 8:01 3. 7:49 4. 8:14 5. 8:22 6. 8:20 7. 7:44 8. 8:19 9. 7:52 10. 7:47
11. 8:06 12. 8:20 13. 7:59 13.1 :41 His goal was 8:15s and we hit 8:05s, so he was very happy.
|
| Asics Cumulus #4 Miles: 14.10 |
|
| | 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 | 5.70 | 0.00 | 0.00 | 5.70 |
| 5.7 AB miles in 43:17 (7:35s). |
| Pro Grid Ride #2 Miles: 5.70 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work. |
| Pro Grid Ride #2 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 | 2.40 | 0.00 | 6.00 | 0.00 | 0.00 | 8.40 |
| Sunny, but brisk and windy. 8.4 miles in 60:58 (7:15s -- hit the hills [4] hard). |
| Asics Cumulus #4 Miles: 8.40 |
|
| | 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 | 2.00 | 0.00 | 6.50 | 0.00 | 0.00 | 8.50 |
| Sunny, 60 degrees, and a touch breezy. 8.5 AB miles in 63:26 (7:28s) |
| Pro Grid Ride #2 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 | 6.25 | 0.00 | 0.00 | 6.25 |
| 6.25 miles in 47:15 (7:34s) |
| Asics Cumulus #4 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 | 0.00 | 8.30 | 0.00 | 0.00 | 8.30 |
| 8.3 miles stadium stairs at work. |
| Pro Grid Ride #2 Miles: 8.30 |
|
| | 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 | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran out to the start of tomorrow's Turkey Day Run just to see how far it was from my house .... and back. |
| Asics Cumulus #4 Miles: 10.00 |
|
| | Race: |
Kirkwood-Webster Turkey Day Run (3 Miles) 00:23:59 | | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic 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 | 0.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| Ran up to the Turkey Day Race (5 miles), then ran that with Prague and his brother-in-law Mike. We were just going to go casual at 8:00s, but we got stuck too far back and started out 9:05, then 7:40 and decided to stretch it out a bit on the last mile in 6:45. |
| Asics Cumulus #4 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 | 0.00 | 6.75 | 0.00 | 6.75 |
| 9 sets of stadium stairs at work. |
| Asics Cumulus #4 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 10 sets of stadium stairs at work |
| Pro Grid Ride #2 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 | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 35 degrees, windy, raining, 7pm. I love running at night when the weather is crappy. I run faster and feel energized. 9 miles progressive with miles 4-8 in 7:15, 7:15, 7:00, 7:00, 6:39. Total run time 1:07 (7:27s).
|
| Asics Cumulus #4 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 | 1.50 | 0.00 | 6.00 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs around 7:30/mile pace average, last 1.5 around 6:40 pace
|
| Pro Grid Ride #2 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 | 8.50 | 0.00 | 0.00 | 8.50 |
| 50 degrees and sunny. Great day for a run. 8.5 AB miles in 1:03:24 (7:27s) |
| Asics Cumulus #4 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 1.5 mile stadium stairs warm-up followed by 6 miles in 42 minutes |
| Pro Grid Ride #2 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 | 2.00 | 0.00 | 6.65 | 0.00 | 0.00 | 8.65 |
| 30 degrees and light snow. 8.65 miles, about 2 of them in the AT range. |
| Asics Cumulus #4 Miles: 8.65 |
|
| | 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 | 8.17 | 0.00 | 0.00 | 8.17 |
| 8.17 miles AB easy (7:40s). Signed up for the Bayshore Marathon yesterday over Memorial Day Weekend in Traverse City, Michigan. |
| Pro Grid Ride #2 Miles: 8.17 |
|
| | 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 | 3.00 | 4.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs, last 3 miles approaching eventual target marathon pace (6:52s). Overall average pace 7:05s. |
| Ascis DS Trainer #2 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 | 8.50 | 0.00 | 0.00 | 8.50 |
| Great December day for a run. Windy, but 60 degrees. 8.5 miles @ 7:17s. I'm somewhat surprised at my pace lately. While I'm not really pushing the pace, these runs have been what I would consider 'firm'. I'm surprised that I'm hitting this sort of pace given my considerably decreased number of weekly runs and the fact that I'm about 10 pounds over goal marathon weight. This gives me high hopes that I should be able to crack 3 hours at the Bayshore Marathon in late May. |
| Pro Grid Ride #2 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 | 9.15 | 0.00 | 0.00 | 9.15 |
| 40 degrees and overcast. 9.15 AB miles @ 7:27s. |
| Asics Cumulus #4 Miles: 9.15 |
|
| | 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 |
| 9 miles stadium stairs at work tonight. Ave pace 7:27s. |
| Ascis DS Trainer #2 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 | 5.42 | 0.00 | 0.00 | 5.42 |
| 5.42 easy AB. |
| Asics Cumulus #4 Miles: 5.42 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.65 | 0.00 | 0.00 | 8.65 |
| 6 miles stadium stairs @ 7:29s immediately followed by 2.65 miles on the road @ 6:59s. |
| Pro Grid Ride #2 Miles: 8.65 |
|
| | 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 | 1.00 | 1.00 | 7.41 | 0.00 | 0.00 | 9.41 |
| 9.41 mile mostly AB run (8 miles in 59 flat (7:23s) mile 7 in 6:54 and mile 8 in 6:40. |
| Asics Cumulus #4 Miles: 9.41 |
|
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.25 | 0.00 | 0.00 | 13.25 |
|
4:30am -- couldn't sleep, 6 miles FB pace
4pm -- 7.25 miles (Miles 2, 4, and 6 pick-up to AT pace: 7:00, 6:40, 6:30)
|
| Ascis DS Trainer #2 Miles: 6.00 | Pro Grid Ride #2 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| Pro Grid Ride #2 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 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 60 degrees plus. Great 10 mile run in 1:13:15 (7:20s). |
| Pro Grid Ride #2 Miles: 10.00 |
|
| | 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 | 0.00 | 0.00 | 7.50 |
| |
| Asics Cumulus #4 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| Sunny and 60 degrees for the last day of december. I'll take it! 7.5 miles followed by .5 cool down. 7:55, 7:48, 7:42, 7:14, 7:23, 7:34, 7:10, 7:00 (.5) plus cool down. Ave pace for 7.5 was 7:30s. |
| Pro Grid Ride #2 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 | 0.50 | 0.00 | 1.00 | 4.50 | 13.70 | 22.65 | 32.50 | 1021.20 | 10.25 | 22.64 | 1128.94 |
|
| Asics DS Trainer #1 Miles: 130.91 | New Balance 578 Miles: 34.57 | Pro Grid Ride #1 Miles: 555.41 | Ascis DS Trainer #2 Miles: 132.85 | Asics Cumulus #4 Miles: 138.43 | Pro Grid Ride #2 Miles: 124.07 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|