| 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 51.36 | 0.00 | 0.00 | 54.36 |
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| Asics Cumulus #4 Miles: 5.25 | Pro Grid Ride #2 Miles: 34.11 | Ascis DS Trainer #2 Miles: 15.00 |
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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 | 0.00 | 5.25 | 0.00 | 0.00 | 5.25 |
| 5.25 miles stadium stairs at work @ sub 7:30 pace. I'm pretty shot from the 30 miles I ran Fri/Sat. But I will probably need to get in 7 days/week for a few weeks to allow for a touch less mileage each day as I continue to build up the miles to the 75 mpw plateau. |
| Asics Cumulus #4 Miles: 5.25 |
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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 | 10.00 | 0.00 | 0.00 | 10.00 |
| 7pm: 10 mile run on Grant's Trail with Brandon. Nice run, decent AB pace. Most miles between 7:40 and 7:30. |
| Pro Grid Ride #2 Miles: 10.00 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| Quality run tonight. 2.5 miles stadium stairs at work. Then I had to do an ice make (15m). Then out to the track. 1 mile warm up in 7:15 followed by 4 x 1/4 mile (5:30-5:40 pace) with 1/4 mile recovery after each. Then 2 x 1 mile @ sub MGP (6:48 and 6:44) with 1/4 mile recovery after each, then 1 mile cruising @ 7:22. All recovery laps @ about 8:00 pace, which is still easily within the framework of the slow end of AB pace. Good run! Total miles: 9 |
| Pro Grid Ride #2 Miles: 9.00 |
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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 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Interesting run today. 60 degrees and perfect weather. A touch breezy. Was supposed to be just a very easy 'just miles' run. And for the most part, I think it was. Started out first mile at 7:59, then I could feel the pace jump (seemed to be running 7:30 pace for my 2nd mile so I stopped for about a minute, hoping to slow myself down at the 1.5 mile mark). Second mile ended up 7:36 and the 3rd ended up 7:31. Outside of not wanting to be that fast, it felt pretty good, but I stopped again to try to break myself away from the pace. No use, I finally just gave over to it, but kept what felt like a relatively light and comfortable pace. Legs felt a bit heavy at the end, but last night was a tough workout. Pace remained true in feel to mostly comfortable, with the exception of a couple tough hills. 7:59, 7:36, 7:31, 7:36, 7:29, 7:19, 7:18, 7:22 (.5) with .5 cool down @ 7:54. Ave pace for the 7.5 was 7:31
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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 | 0.00 | 7.11 | 0.00 | 0.00 | 7.11 |
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1pm: Feeling quite tired and beat up today. Sleep is probably part of it. Difficult to get more than 5.5 hours of sleep at night, so I've been taking a couple hour nap each day. The plan for tomorrow was 15 and today it was 8. Just did an easy 4.11 around 7:40 pace. Might do 3-4 miles of stadium stairs at work tonight to keep the mileage up. We'll see how I feel tomorrow.
9:30pm: 3 miles stadium stairs at work easy (7:45s)
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| Pro Grid Ride #2 Miles: 7.11 |
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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 | 15.00 | 0.00 | 0.00 | 15.00 |
| Rough run today. 38 degrees, sleet, quite windy. Wind in my face the entire first half. 5-7.3 was a long slow winding downhill, so miles 7.3-9.6 were a long slow winding uphill. Really was cashed out after 12 and did my best to just keep going after 12. But, miles 6-12 were a nice clip. Stopped at the half mark, then at the top of the hill, and at mile 12 for about 1 to 2 minutes.
7:49, 7:46, 7:38, 7:44, 7:44, 7:28, 7:05, 7:10, 7:27, 7:19, 7:14, 7:06, , 7:37, 7:31, 7:14 1:51:59 (7:28s)
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| Ascis DS Trainer #2 Miles: 15.00 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 51.36 | 0.00 | 0.00 | 54.36 |
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| Asics Cumulus #4 Miles: 5.25 | Pro Grid Ride #2 Miles: 34.11 | Ascis DS Trainer #2 Miles: 15.00 |
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