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

Week starting Jan 29, 2012

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

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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	1.50	0.00	0.00	0.00	0.00	1.00	44.00	0.00	1.50	48.00

Pro Grid Ride #2 Miles: 18.60	Ascis DS Trainer #2 Miles: 23.40	Asics Cumulus #4 Miles: 6.00

Mon, Jan 30, 2012

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon 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	0.00	8.50

1st official day of marathon training for the Bayshore Marathon on Memorial Day Weekend in Traverse City, Michigan.

Strange run today. Beautiful and 61 degrees. However, I felt quite fuzzy and sluggish the first half. Stopped at 1 and 2.67 miles for a breather and just took it easy, 7:45s for the first 4 miles. Then hit 3 miles around 7:10 followed by 1 at 6:45, then .5 mile cool down.

Pro Grid Ride #2 Miles: 8.50

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Tue, Jan 31, 2012

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	12.90	0.00	0.00	12.90

1pm: 8.4 AB miles

10:30pm 4.5 FB miles running stadium stairs at work.

Ascis DS Trainer #2 Miles: 8.40	Pro Grid Ride #2 Miles: 4.50

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Wed, Feb 01, 2012

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	5.60	0.00	0.00	5.60

1 mile warm up; 4 miles at sub 7:30; .6 mile cool down.

Pro Grid Ride #2 Miles: 5.60

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Thu, Feb 02, 2012

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

Fighting a cold, just 6 miles stadium stairs at easy FB pace tonight.

Ascis DS Trainer #2 Miles: 6.00

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Fri, Feb 03, 2012

400 m race pace	800 m race pace	1500 m race pace	3 K race pace	5 K race pace	10 K race pace	Lactic Threshold	Aerobic Threshold	Marathon Pace	Base II	Base I	Regeneration	Total Miles
0.00	0.00	0.00	1.50	0.00	0.00	0.00	0.00	0.00	12.00	0.00	1.50	15.00

Noon: 50 degrees and rainy. Today play was originally 11-12 miles with 4 1/2 mile pick-ups at about 6:00 pace. However, this damn cold I've been fighting has taken away some aerobic capacity. Altered the run to 6 1/4 mile pick-ups. 2 were net uphill, 1 net downhill, and 3 flat between 5:20 and 5:40 pace. 3 mile warm-up @ 8:00s first. Average pace for the 11 miles was 7:45.

10:30pm: 4 miles stadium stairs at about 7:45 pace. I was absolutely crushed at the end of this. 15 miles total today and a nasty nasty head cold going on.

Ascis DS Trainer #2 Miles: 9.00	Asics Cumulus #4 Miles: 6.00

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Sat, Feb 04, 2012

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

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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	1.50	0.00	0.00	0.00	0.00	1.00	44.00	0.00	1.50	48.00

Pro Grid Ride #2 Miles: 18.60	Ascis DS Trainer #2 Miles: 23.40	Asics Cumulus #4 Miles: 6.00

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