| 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 | 2.00 | 1.00 | 48.98 | 0.00 | 0.00 | 51.98 |
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| Pro Grid Ride #2 Miles: 35.73 | Asics Cumulus #4 Miles: 8.75 | Ascis DS Trainer #2 Miles: 7.50 |
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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 | 10.20 | 0.00 | 0.00 | 10.20 |
| 11am: 6.2 miles progressive. Drank coffee and ate Kolachis too close to the run though. 7:55, 7:45, 7:40, 7:30, 7:15, 6:54 (.2 cool down)
9pm: 4 mile stadium stairs at work. The cold has moved out of my sinus's and into my chest, making things a bit more difficult and tiring. The goal for this week, as such, is to simply maintain mileage and not worry about pace.
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| Pro Grid Ride #2 Miles: 10.20 |
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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 | 8.00 | 0.00 | 0.00 | 8.00 |
| So apparently we're under a high pollen alert in St Louis. This means that my cold, which I originally thought was an allergy attack, was/is, in fact, an allergy attack. This is actually bad news. Colds don't usually last that long, whereas, for me, an allergy attack moves from a sinus infection to a chest infection that often can linger for up to 3 weeks. A mile into my run today I thought I would be lucky to make 3 miles. The order for the week is going to be lots of slow miles, a number of doubles, and frequent rests to let my lungs recover. Stopped for about a minute or so at miles 2, 4, 6, and 7.5 before the big hill at the end. Average pace today was 7:51s.
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| Pro Grid Ride #2 Miles: 8.00 |
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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 | 0.00 | 0.00 | 1.00 | 7.75 | 0.00 | 0.00 | 8.75 |
| Good run today. First 3 miles were a bit rough while my lungs sorta cleared themselves out. Stopped for a rest there and the first 3 were easy around 8 min miles. After that though a nice continuous progressive 5 miles 7:45, 7:40, 7:23, 7:18, 6:45. .75 mile cool down. Lungs felt pretty good, so maybe this current allergy bout won't affect my chest as much as they usually do. |
| Asics Cumulus #4 Miles: 8.75 |
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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 | 2.00 | 0.00 | 5.50 | 0.00 | 0.00 | 7.50 |
| Great progressive run today. 35 degrees and overcast, but little wind. Did 3 2 mile pick-ups with 1-2 minutes rest between each one (7:30, 7:15; 6:56 [net downhill], 6:58 [net uphill]; and 6:37, 6:29) followed by a 1.5 mile cruise out, not really a warm-down, but felt very light and easy 7:15, 7:02 (1/2 mile). Seems like this chest infection is going away quite quickly, which is great news, they sometimes last up to 2 weeks. |
| Pro Grid Ride #2 Miles: 7.50 |
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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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs at work tonight at 7:28 pace. |
| Ascis DS Trainer #2 Miles: 7.50 |
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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 | 10.03 | 0.00 | 0.00 | 10.03 |
| Cold cold cold, 20 degrees and a solid north wind. All things considered, a very good mostly progressive run. 7:46, 7:27, 7:30, 7:18, 7:15, 7:06, 6:55, 6:52, 7:03, 7:02
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| Pro Grid Ride #2 Miles: 10.03 |
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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 | 2.00 | 1.00 | 48.98 | 0.00 | 0.00 | 51.98 |
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| Pro Grid Ride #2 Miles: 35.73 | Asics Cumulus #4 Miles: 8.75 | Ascis DS Trainer #2 Miles: 7.50 |
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