| 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 | 13.00 | 0.00 | 4.40 | 35.75 | 12.90 | 1.20 | 67.25 |
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| Asics Cumulus #1 Miles: 52.70 | Nike Pegasus Miles: 14.55 |
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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 | 7.90 | 0.00 | 0.00 | 7.90 |
| 12pm, sunny, nearly 50 degrees and no wind. Ugh. Coming off 2 days with the flu, but was able to get out for a run today. First 3.15 in 23:40 (7:31s), followed by 4.75 in 33:57 (7:09s). Total run of 7.9 in 57:37 (7:18s). A solid 'moderate effort' run coming off the flu. |
| Asics Cumulus #1 Miles: 7.90 |
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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 | 5.50 | 0.00 | 0.00 | 3.15 | 3.15 | 0.00 | 11.80 |
| 4:30pm and 35 degrees. Did a 3.15 mile warm-up in 23:35 (7:29s). Then hit a 5.5 mile tempo run in 36:00 (6:32s). Finished with a 3.15 mile cool down in 25:50 (8:12s). Don't think I did a good job today with fuel and such, so I was a touch slow on this tempo run. Still a decent run considering that fact. |
| Asics Cumulus #1 Miles: 11.80 |
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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 | 10.50 | 0.00 | 0.50 | 11.00 |
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4:45pm, low 20s and a slight breeze (making it cold!). Planned to do a 10.5 mile base run tonight. Actually ran it at the fast end of 'base pace', but it always felt comfortable to moderate. 10.5 in 1:14:24 (7:05s), followed by a .5 mile cool down in 3:59 (7:58s). |
| Asics Cumulus #1 Miles: 11.00 |
| | Comments(4) |
| | 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 | 4.40 | 4.40 | 0.50 | 0.00 | 9.30 |
| Nice day today. 4:45pm, no wind and 45 degrees. Did a 4.4 mile out in 31:44 (7:13s) and back in 30:13 (6:52s). Finished with a .5 mile cool down. The goal today was to get in some base miles at a 'comfortable' pace. Again today the pace was faster than I intended, but it felt comfortable. Interestingly, it felt less stressful (not that this describes the feeling, but I use it in a technical sense) than yesterdays run, despite the fact that the overall ppm was faster today (1:01:57 [7:02s)]). The trip back felt like I was going at a nice aerobic oriented base pace, despite the fact that it was actually at goal M-pace. I guess the best way to describe today's run was that it certainly didn't feel like I was going at M-pace, but 20 or secs slower. So this was a good run! Faster than intended, but in the confines of how I intended the run to feel. | |
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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 | 0.00 | 5.25 | 0.00 | 5.25 |
| 42 minutes of stadium stairs tonight at a nice easy pace (rough road equivalent 8:00/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 | 7.50 | 0.00 | 0.00 | 9.80 | 4.00 | 0.70 | 22.00 |
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1pm, 62 degress and breezy. Crazy tough run today. Started out with some nice easy miles and ran 4.4 to the top of Grant's Trail. This portion of the run was into the wind, and it was a bit of a battle. 4.4 in 33:41 (7:39s). My stomach was feeling, sluggish, as if I had maybe eaten too much for breakfast (I didn't and that was 3 hours ago). At any rate, I shook it off and started what I hoped to be a race pace portion of the run. My goal was to run down to the bottom of the trail at race pace. So I tried to hit a quick, but comfortable pace. Well, I blew that. The trail is nearly flat, with just the ever so slightest hint of a downhill when running from top to bottom. I hit 7.5 miles in 48:52 (6:31s). At this point I did a very very slow jog the last .5 of the trail to cool down. Then my goal was to do just easy aerobic miles back up the trail and 1.4 miles past it to where my wife was picking me up. Ugh. I was struggling to get going. 4.5 miles back up the trail I hit a GU and stopped for some water (did an extra .2 getting from the trail to the ice rink lobby and back to the trail). I think this 4 mile section was probably hitting about 7:50s or so, but I wasn't sure. When I got back to the top of the trail the time for the 8 miles was 59:46 (7:28s) and the last 1.4 back to the car was 10:29 (7:29s). The total run, excluding the .7 recovery miles when I stopped my watch, was 21.3 miles in 2:32:47 (7:10s).
I was pretty much destroyed by the end of this run, but I think it was a quality workout and I will make some solid adaptions to this run once I recover. |
| Asics Cumulus #1 Miles: 22.00 |
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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 | 13.00 | 0.00 | 4.40 | 35.75 | 12.90 | 1.20 | 67.25 |
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| Asics Cumulus #1 Miles: 52.70 | Nike Pegasus Miles: 14.55 |
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