| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.05 | 42.30 | 0.00 | 0.00 | 61.35 |
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| Nike Pegasus Miles: 24.45 | Asics Cumulus #1 Miles: 36.90 |
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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 |
| 11:30am and 35 degrees, calm. 10.25 mile base run today in 1:13:53 (7:12s). Good run somewhat tired legs from yesterday. This was a positive workout coming off yesterdays slight letdown. I need to get back to more regular runs in this zone for a good 2-3 weeks to build back up to where I can sustain race pace nearing 15 miles. The goal at this point is to be able to do a 20 miler by February 7th with 16 of it at race pace. |
| Nike Pegasus Miles: 10.25 |
| | Comments(3) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 2:45pm, 33 degrees, and light breeze. First 3.15 in 23:40 (7:31s) followed by 3.0 in 20:42 (6:54s). Lat 1.85 in 13:07 (7:05s). Total run of 8.0 in 57:30 (7:11s). | |
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| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.45 | 5.00 | 0.00 | 0.00 | 10.45 |
| 5:30pm, 45 degrees and calm. 2.5 in 17:43 (7:05s) followed by 5.45 in 37:43 (6:55s) followed by 2.5 in 18:30 (7:24s). Total run 10.45 in 1:13:56 (7:04s). |
| Asics Cumulus #1 Miles: 10.45 |
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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 | 3.00 | 4.65 | 0.00 | 0.00 | 7.65 |
| 4:40pm and 55 degrees, calm. Got to run in shorts and a lightweight long sleeve shirt today -- sweet! Did a 1.3 mile loop to the video store and back to drop off some DVDs, then did 2 loops around the neighborhood for a total of 6.35 addtional miles. Total run time was 54:08 (7:05s). This was probably a progressive run that started in the 7:15ish range and ended with about 3 miles or so close to M-pace. |
| Asics Cumulus #1 Miles: 7.65 |
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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 |
| Did 45 minutes of Stadium Stairs at work tonight. 8 sets in the 5:05-5:20 range, mostly progressive. Based on perceived effort and time I'm giving this a rough road equivalent of 7:15 miles, or 6.2 miles. | |
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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 | 7.60 | 11.20 | 0.00 | 0.00 | 18.80 |
| Tough but promising long run today. 2pm and 25 degrees. By the end my chip and bottom lip were totally frozen. My thoughts today were to just get the miles in. Not that I was down going into the run, but I had a decent strength builder last night and I just wanted to get some aerobic base miles in today. So I just tried to settle into a pace that felt comfortable and controlled. Most of the run held this, but the last 7.6 miles were very promising, run at race pace, but I didn't think I was picking up the pace. Certainly I was aware of it the last few miles, but prior to that I just felt that I was holding things were I wanted. Finishing mile was a 6:42. I believe that it was missing my turn at mile 9ish that caused me to jump the pace up. I missed my turn and realized it about 3/4 of a mile down the road. Had to stop and ask for directions. Was running a new route and there was no street sign for Old Sappington Road where it meets New Sappington Road. So this tacked on an additonal 1.5 onto my 18 mile run. I made some slight modifications at the close to tighten it back to the original distance. At any rate.... First 6.5 miles in 48:10 (7:25s -- good easy start). Next 4.2 in 30:50 (7:20s -- little pick up, but nothing major, still getting some quality aerobic base miles in). Last 7.6 in 52:23 (6:53s -- Woah! I knew I had picked it up a bit to make up for the extra 1.5 miles I had accidentally tacked on. I took a Gu before this segment, which may have added to this increased pace. This was my first Gu aided run of this training cycle. I'm trying to train my body without it so that I get an extra benefit when I do take it ... looks like perhaps it may have worked on this day. Finishing mile in 6:42). Topped it off with a .5 mile cool down in 3:52 (7:44s). Total run time for 18.8 was 2:15:15 (7:12s) ... if we take the cool down out it was 18.3 in 2:11:23 (7:11s). Good stuff today. Very pleased with this run. When I was done I felt I had quite a bit in the tank still. Good feeling to have on such a cold day. |
| Asics Cumulus #1 Miles: 18.80 |
| | Comments(1) |
| | 400 m race pace | 800 m race pace | 1500 m race pace | 3 K race pace | 5 K race pace | 10 K race pace | Lactic Threshold | Aerobic Threshold | Marathon Pace | Base II | Base I | Regeneration | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.05 | 42.30 | 0.00 | 0.00 | 61.35 |
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| Nike Pegasus Miles: 24.45 | Asics Cumulus #1 Miles: 36.90 |
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