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

Week starting Feb 26, 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

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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	0.00	0.00	0.00	38.75	0.00	0.50	39.25

Pro Grid Ride #2 Miles: 21.25	Ascis DS Trainer #2 Miles: 9.00	Asics Cumulus #4 Miles: 9.00

Sun, Feb 26, 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	3.00	0.00	0.00	3.00

Started to do stairs at work tonight and within short time could feel that I was in need of recovery. Although I might have pressed on, the fabric on my first pair of shorts finally gave out and the elastic in the liner was rubbing my leg raw, so I gave it up.

Pro Grid Ride #2 Miles: 3.00

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Tue, Feb 28, 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

Took yesterday off to allow more recovery. My body just seems to need it for some reason, probably not enough sleep. Did 4 sets of 3 groups of stadium stairs at work with about 1 min rest between each set tonight. Easy pace (7:35ish). Rough road equivalent of 9 miles.

Pro Grid Ride #2 Miles: 9.00

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Wed, Feb 29, 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	0.50	9.25

Absolutely viscious run today. Sunny, 65 degrees, beautiful, but wind out of hell (30mph, gusting over 40). First half of the run was fabulous, but didn't realize what sort of wind I was dealing with until I made the turn. Fighting it was crazy and I really just gave over to it. Amazing what that can take out of you. Walked the 2 .25 mile hills into the wind and had to stop and rest another time. Ave pace for the for the 8.75 was 7:33s.

Pro Grid Ride #2 Miles: 9.25

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Thu, Mar 01, 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

Nice and easy first 3 miles stadium stairs at work, then 6 miles of them around 7:25 pace (but still feeling very easy).

Ascis DS Trainer #2 Miles: 9.00

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Fri, Mar 02, 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

Serious struggle this week to find time/motivation to put in the miles, taking them where I can get them. 9 miles stadium stairs at work @ ave pace of 7:18.

Asics Cumulus #4 Miles: 9.00

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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	0.00	0.00	0.00	38.75	0.00	0.50	39.25

Pro Grid Ride #2 Miles: 21.25	Ascis DS Trainer #2 Miles: 9.00	Asics Cumulus #4 Miles: 9.00

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