| 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 | 0.00 | 0.00 | 57.35 | 0.00 | 0.00 | 57.35 |
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| Asics Cumulus #1 Miles: 10.40 | Nike Pegasus Miles: 46.95 |
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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 | 10.40 | 0.00 | 0.00 | 10.40 |
| 9:30am and 30 degrees, calm and sunny. Nice day for a run. Tired today from yesterday's run, but not so much that I couldn't get some good fat burning/aerobic miles in. Planned on doing 12-13, but 5 or so in it was clear I was too tired still. I'm sure I could have gone the 12-13, but at what cost? Altered my route and did 10.4 in 1:19:41 (7:39s). |
| Asics Cumulus #1 Miles: 10.40 |
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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 | 10.70 | 0.00 | 0.00 | 10.70 |
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12pm, 35 degrees, sunny, calm. Ran for about 38 minutes and then turned around and ran home today. The pace was very comfortable, just a touch harder than easy ... moderate at best. 5.1 out in 37:45 (7:24s) and 5.1 back in 36:16 (7:07s). Interestingly, the route out had 2 solid downhills, which, of course, made the route back 2 solid uphills. Total run time for 10.2 was 1:14:01 (7:15s). Followed up with a .5 mile cool down in 3:54 (7:48s). |
| Nike Pegasus Miles: 10.70 |
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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 | 9.40 | 0.00 | 0.00 | 9.40 |
| Dropped the car off this morning to have the brakes checked. Ran a route from there home. 8am and 35 degrees, calm. Had and 8.4 mile route planned out, but a mile from home I saw Nancy doing a warm-up before she met with the YMCA group, so I hopped in and joined her for an extra mile. 9.4 miles in 1:08:10 (7:15s). | |
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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 | 6.80 | 0.00 | 0.00 | 6.80 |
| 5pm, 40 degrees, windy. Did a short progressive run in the aerobic zone tonight. First mile was about 7:45 and last one was about 7:00. 6.3 miles total. Followed up with a .5 mile cool down. | |
| | Comments(1) |
| | 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 |
| 12 sets of stadium stairs at work tonight. Rough road equivalent based on pace prediction 8.75 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 | 0.00 | 0.00 | 0.00 | 11.30 | 0.00 | 0.00 | 11.30 |
| 2:30 pm, 32 degrees, and windy. Seemed like I was fighting the wind every time I turned today. It was also the first time I've pulled out of a run. I had planned to go 20 today. The first 11.1 were at a solid clip 1:17:54 (7:01s). I did a loop and came by my house. Went inside, grabbed a Gu and some water, got on google maps to see how far I ran and see how far I had to go. Big mistake. Should have just guessed. My guess was right on anyway. While inside my gloves, hat, shirt, etc all began to get warm and as they warmed, the wet from the sweat became more noticeable. I stepped back into that cold and wind ..... and the shoes I had on just weren't good shoes for long runs and I had no socks except thin ones ..... I started down the road and within the first 10th of a mile knew I was done, turned around and came home. Ugh. Certainly no 70 mile week this week, not even 60. Oh well, we'll see how next week goes. And to top it all off, I got to the Running Center to pick up my new shoes just as they were turning off the lights. Now I'll have to wait until Monday. |
| Nike Pegasus Miles: 11.30 |
| | Comments(2) |
| | 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 | 57.35 | 0.00 | 0.00 | 57.35 |
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| Asics Cumulus #1 Miles: 10.40 | Nike Pegasus Miles: 46.95 |
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