Puttin' Money In The Bank (L.A.D.)

December 26, 2024

15% off for Fast Running Blog members at St. George Running Center!

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

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Gel Speedstar II Lifetime Miles:						93.35
Pro Grid Ride #3 Lifetime Miles:						400.95
Asics Cumulus #5 Lifetime Miles:						398.15

Fri, Dec 19, 2008

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	3.00	0.00	3.00	0.00	6.00

38 degrees at noon today and very windy. Did a 3 mile "recovery run" in 23:00 (7:40s). This was an out and back course, so I tried an experiment on the 3 miles back and threw in 4 proprieceptive cues (leaning forward, naval to spine, pulling the road, and glute squeeze). These techniques are intended to improve running economy. I found I couldn't help but run faster, even though I was doing my best to run slowly. My pace on the way back was 3 miles in 20:36 (6:52s - M-pace). I found that when I let up these cues I was able to slow down, but when I added them back in my pace necessarily increased on its own. This was a good experiment and I think demonstrates the benefits of these cues without doubt. Total run time for 6 miles was 43:36 (7:16s).

Nike Pegasus Miles: 6.00

Comments

From Jon on Sat, Dec 20, 2008 at 15:47:15

Is that like Chi running?

From Jeff (LAD) on Sat, Dec 20, 2008 at 17:45:09

No, its like Cha running ... Naval to spine, Cha-cha-cha! Glute squeeze, cha-cha-cha!

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