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

Week starting Feb 12, 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

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

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	0.60	1.00	0.00	0.00	1.40	3.00	50.15	0.00	2.10	58.25

Asics Cumulus #4 Miles: 40.75	Pro Grid Ride #2 Miles: 17.50

Sun, Feb 12, 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	9.00	0.00	0.00	9.00

9 miles stadium stairs at work tonight easy, sub 7:30s.

Asics Cumulus #4 Miles: 9.00

Add Comment

Mon, Feb 13, 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	8.75	0.00	0.00	8.75

Didn't realize how shattered my legs were from the last 2 days. Easy paced 8.75 miler today with a number of brief rest stops. Most of the run was 8:00-ish. But got a good last couple in around 7:20s.

Asics Cumulus #4 Miles: 8.75

Add Comment

Tue, Feb 14, 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	1.00	0.00	0.00	0.00	1.00	6.50	0.00	2.10	10.60

12:30pm: 6.1 miles. 3 miles progressive: 7:54, 7:26, 7:02 then 1 mile recovery in 7:56 followed by .5 in 3:01 (6:02 pace), .5 mile recovery followed by .5 in 2:48 (5:36 pace but net downhill) followed by .6 recovery. Felt pretty good today, nothing like yesterday. I was hoping to get a single mile in near 6 flat pace, but I just didn't have it in me so I split it up. It will come.

9:45pm: 4.5 miles stadium stairs at a nice clip (sub 7:20s)

Asics Cumulus #4 Miles: 6.10	Pro Grid Ride #2 Miles: 4.50

Comments(1)

Fri, Feb 17, 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	0.60	0.00	0.00	0.00	1.40	0.00	11.00	0.00	0.00	13.00

9:30am: 10 miles with Steve. Mostly a good quality easy run, pace started near 7:45 and slowly built down. Hit it for a couple miles (8 & 9). Mile 8 was right near 7 flat, then we opened up for .6 miles at 6:20 pace. Felt very good because it was controlled speed, with much still in the tank. Ave pace for the whole thing was about 7:25s.

11pm: The plan for tomorrow is 15 with Matt, so I'm doing a 3 mile dust-off just to stretch the legs at work on the stadium stairs.

Pro Grid Ride #2 Miles: 13.00

Add Comment

Sat, Feb 18, 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	2.00	14.90	0.00	0.00	16.90

Actually hit 16.9 today, about 1.9 more than planned. Was a great run though. Met Matt after 4.4 (7:44, 7:43, 7:29, 7:09, 6:28 [.41]). Then helped pace Matt through 9.5. He did awesome. His original goal for his marathon was 8:30s, but I think he's capable of faster. He ran 3.2 before meeting up with me. Our splits for the 9.5 were as follows (8:04, 8:14, 8:10 [some uphill during those last 2 miles], 8:02, 7:47, 7:32, 7:55 (included a solid uphill plus a touch of recovery), 7:46, 7:05 (nice bang out to finish 9), then forgot to turn on my garmin for the last .5 to my house, but mostly recovery). Then we did about 1.5ish recovery together before we went our separate ways (8:38, 8:32 -- nice to see you RECOVERING at your original MGP Matt, haha!). Blew the dust off for my last mile home in 6:43 and then 8:04 for my last .19.

Real happy with this run. It was really only my 3rd long run of the training, with the first 2 only 11 miles and 12.25 miles, so very happy to bang out 17 today.

Asics Cumulus #4 Miles: 16.90

Comments(4)

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	0.60	1.00	0.00	0.00	1.40	3.00	50.15	0.00	2.10	58.25

Asics Cumulus #4 Miles: 40.75	Pro Grid Ride #2 Miles: 17.50

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):