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

Week starting Jan 04, 2009

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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

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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

Totals

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	2.00	0.00	0.00	0.00	0.00	10.80	29.45	0.50	2.45	45.20

Nike Pegasus Miles: 28.50	Asics Cumulus #1 Miles: 16.70

Sun, Jan 04, 2009

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base 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

35 degrees at 12:15pm. Slight breeze. 8.25 out and back to MQP in 59:13 (7:11s).

Nike Pegasus Miles: 8.25

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Mon, Jan 05, 2009

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	2.00	0.00	0.00	0.00	0.00	2.80	2.75	0.00	2.45	10.00

4:30 pm and 30 degrees. No wind. Did a 2.75 mile warm-up in 20:48 (7:34s). Then did 10 x .2 mile hill repeats with .2 mile jogging recovery between so that each repeat went off on the 3 minute mark. Nearly every repeat was around 1:03-1:05 and generally I had about 15-20 seconds of total rest at the bottom again. Then 2.8 miles in 19:08 (6:50s) and finished with .45 mile cool down. Total running time was about 1:09:40 for 10 miles when I take out the 20 seconds total rest at the bottom of the hill (6:58s)

Nike Pegasus Miles: 10.00

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Tue, Jan 06, 2009

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base 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

1:30pm, 32 degrees, a little moisture in the air, but no wind. 10.25 mile loop in 1:14:14 (7:15s). Good solid steady run today at a comfortable pace.

Nike Pegasus Miles: 10.25

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Sat, Jan 10, 2009

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	8.00	8.20	0.50	0.00	16.70

1pm, 30 degrees, light snow, and some wind. Did a 8.1 mile out and back to the corner of Trial Crest Drive and North Ballas through what I think is the Shaw Valley Nature Reserve. Its not really a nature reserve in the typical sense, but it is a nice 2 mile winding downhill through a lot of trees and a creek that runs the side of the road on the way out, and of course up on the way back. The total run time for 16.2 was 1:56:32 (7:12s). I tried to keep it easy and in the fat burning/aroebic zone. The first 8.2 was in 1:00:22 (7:22s) and the 8 on the way back was in 56:10 (7:01s -- finishing mile in 6:45 and focusing on keeping paced and not speeding up through the finish). Wrapped it up with a .5 mile cool down.

Asics Cumulus #1 Miles: 16.70

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Totals

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	2.00	0.00	0.00	0.00	0.00	10.80	29.45	0.50	2.45	45.20

Nike Pegasus Miles: 28.50	Asics Cumulus #1 Miles: 16.70

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