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

Week starting Feb 08, 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	0.00	0.00	0.00	8.10	0.00	4.00	29.75	0.00	0.00	41.85

Asics Cumulus #1 Miles: 8.50	Nike Pegasus Miles: 33.35

Sun, Feb 08, 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	8.50	0.00	0.00	8.50

11am and 40 degress. Did an 8.5 mile recovery run today in 1:06:30 (7:49s). Did 1.5 to the YMCA where I picked up Chris. Did 5.5 with him and then the 1.5 back home again. Nice easy comfortable run. I don't do enough of these I think. Will shoot for the same sort of pace tomorrow, but a bit longer.

Asics Cumulus #1 Miles: 8.50

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Tue, Feb 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	0.00	10.50	0.00	0.00	10.50

9:15am, calm, 63 degrees. Still feeling effects of Saturday's killer run. Started out in the 8:00-8:10 range running to the YMCA where I was hoping to meet up with Nancy, Megan, and Julie. But I was running behind, so they had already left. I figured they ran the 5.5 mile loop, so I did that one backwards and ran into them about mid-way, turned around and finished with them, then did the route back to the house again. Did the last 2.5 at about 6:45 pace.

Nike Pegasus Miles: 10.50

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Wed, Feb 11, 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	4.00	6.35	0.00	0.00	10.35

5pm, 40 degrees, and very windy. Progressive 9.75 miles in 1:09:12 (7:06s). Finished with .6 mile cool down in 4:43 (7:52s).

Nike Pegasus Miles: 10.35

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Sat, Feb 14, 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	8.10	0.00	0.00	4.40	0.00	0.00	12.50

11am, 35 degrees, mostly calm. 2.35 mile start in 16:42 (7:06s). 8.1 mile tempo run in 53:20 (6:35s). 2.05 mile cool down in 15:30 (7:34s). Total run 12.5 in 1:25:31 (6:50s). Total run time under goal M-pace for Boston today. Good run.

Missed 3 days this week, 2 of them unplanned. Good week for a recovery week in terms of miles, but some good quality miles. Next week will be a big mileage week. As of right now I'm shooting for my first ever 70+ mile week. We'll see if scheduling allows for it.

Nike Pegasus Miles: 12.50

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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	0.00	0.00	0.00	8.10	0.00	4.00	29.75	0.00	0.00	41.85

Asics Cumulus #1 Miles: 8.50	Nike Pegasus Miles: 33.35

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