| 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 | 12.50 | 44.50 | 0.00 | 0.00 | 57.00 |
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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 | 1.00 | 0.00 | 0.00 | 1.00 |
| 20 minute walk this morning before my 12 hour shift at work. Got some striding stretches in during the walk just trying to work the lactic acid out from yesterday. I'm feeling pretty sore today, mostly in my hams, which has been a recurring issue on these long runs, but I think I just need to pump in the protein. Will do mostly all easy runs the next 3 days. | | Add Comment |
| | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
| 40 minute, 5 mile run today. Ran up to the Running Center to look at a new pair of training shoes and racing shoes. Ran back. Yay. | | Add Comment |
| | 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 |
| Ran to work today (2.5 miles) and then ran home by taking the long way (5 miles). Total time on the road was about 60 minutes. Ran with a 5-7 pound backpack on. I'm enjoying these easy runs after the long hard run on Saturday. I will continue through the week with nothing but easy pace runs building the distance up. Tomorrow I will try to squeeze in time for 10, but it may be tough to schedule. I may have to do another night run. | | Add Comment |
| | 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 |
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20 degrees and windy today. 12:30pm. 10 Mile run out and back to the corner of Kirkwood and Adams. 1st 5 in 38:45 with the wind not too much of a factor. The trip back I seemed to be fighting the wind most of the way, however. 2nd 5 in 37:15. Total run in 1:16 (7:36s)
(Nike Vomero2-10) | | 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 | 10.00 | 0.00 | 0.00 | 10.00 |
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Ice storm hit St Louis today and is supposed to last through tomorrow afternoon. So I had to hit ye ole treadmill today. I really hate running there, but with the storm I didn't know how long it would be until I could get outside for a run, so I figured better to do it today.
Ran 10 miles: 9.6 at about 7:42s -- Total time spent running was 73:15 split into 3 segments. 1st 4 miles in 30:53, 2nd 4 miles in 30:12, and 1.6 in 12:11. Rest intervals were 2:00, 3:30 for water and setting the TR back to speed again (30 minute limit on all cardio equipment -- bah!). The 9.6 was done at a 1% grade to simulate outdoor running. I finished with 5:00 at 4.5 mph walk up a 4.5% grade (.4 miles).
(Nike Vomero2-20) | | Add Comment |
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| Out and back from home to the corner of Lockwood and Rock Hill. 12:00pm, 25 degrees, streets slush covered and sidewalks unrunable. 8:00s on the way out, 7:30s on the way back for a total run time of 46:30 over 6 miles. Sasha suggests running 6 days a week. I'm skeptical. I have a tendency to work so hard on the days I do run that I feel my body needs the extra days off to recover. I'm not sure exactly what this means. Am I going to hard on the hard days, or am I capable of recovering during a 6-8 miler slower than LSD pace.. I normally would have taken today off. Perhaps I can stick to the 4 days a week of quality work plan and bump these other 2 days a week down to 8:15s+. | | Comments(4) |
| | 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 | 12.50 | 5.00 | 0.00 | 0.00 | 17.50 |
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1:45pm, 38 degrees. Great day. Sun shining and melting the slush off the streets. Ran with Matt today for the first time. We raced the Glendale Firehouse Run back in October and finished 5 and 6 overall about 15 minutes apart. I called him earlier this week to see if he was training. He's running a marathon in KC a week before I run St. Louis.
We met up after about 1.5 miles and ran 15 together. Total run today was 17.5 in 2:13:31.
1st 5 miles in 40:25 (8:05s), next 3.75 miles in 28:01 (7:30s) [this was an 8.75 out and 8.75 back -- 1:08:26 at the half way mark], next 3.75 in 27:26 (close to 7:20s) [both sections of the 3.75 had considerable hills], finishing 5 in 37:38 (close to 7:30s).
A great run. I had no intention of running that far today, I'm glad I hooked up with Matt.
(Nike Vomero2-37.5) | | Add Comment |
| | 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 | 12.50 | 44.50 | 0.00 | 0.00 | 57.00 |
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