| 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 | 1.00 | 0.00 | 7.00 | 48.93 | 0.00 | 0.00 | 56.93 |
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| Ascis DS Trainer #2 Miles: 24.00 | Pro Grid Ride #2 Miles: 22.77 | Asics Cumulus #4 Miles: 10.16 |
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs around 7:30 pace at work. |
| Ascis DS Trainer #2 Miles: 6.00 |
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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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 miles stadium stairs at work |
| Pro Grid Ride #2 Miles: 7.50 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
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1pm, 72 degrees, very windy. 5.08 out and back with the first half into the wind. First split was a little on the sketchy side as it came up at .96 where it always hits 1 mile. Total distance out read 5.03, but on the way back it was 5.08. So, it seems the accurate distance is probably 10.16 total. Stopped a few times for a minute or so (2, 5, 8). Total run time was 1:13:50 (7:16s). 7:52 (1.04?), 7:21, 7:20, 7:27, 7:10, 7:19, 7:18, 6:57, 7:11, 7:09
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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 | 15.41 | 0.00 | 0.00 | 15.41 |
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1pm, 72 degrees, very windy. 5.08 out and back with the first half
into the wind. First split was a little on the sketchy side as it came
up at .96 where it always hits 1 mile. Total distance out read 5.03, but
on the way back it was 5.08. So, it seems the accurate distance is
probably 10.16 total. Stopped a few times for a minute or so (2, 5, 8).
Total run time was 1:13:50 (7:16s). 7:52 (1.04?), 7:21, 7:20, 7:27, 7:10, 7:19, 7:18, 6:57, 7:11, 7:09
8:30pm: 5.25 miles @ 7:35 pace of stadium stairs.
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| Asics Cumulus #4 Miles: 10.16 | Pro Grid Ride #2 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 | 6.00 | 12.00 | 0.00 | 0.00 | 18.00 |
| 18 miler today. Really trashed at the 11.5 mark and basically just dogged it home from there. Thought I was running into the wind from 4.5 - 9. Turned around to discover that I had been running with the wind! Gotta hate that! Quality miles though for 5-11.5 Splits: 7:32, 7:32, 7:39, 7:31, 7:17, 7:13, 7:04, 6:43, 6:45, 6:59, 6:56, 7:20, 7:47, 7:39, 7:23, 7:54, 8:37 (walked up and down the stairs on the overpass going over the highway, adding about 45 seconds), 7:22. Stopped for water at the 16 mile mark, crushed!
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| Ascis DS Trainer #2 Miles: 18.00 |
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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 | 1.00 | 0.00 | 1.00 | 8.02 | 0.00 | 0.00 | 10.02 |
| Fickle thing, running. Yesterday I was pretty well emptied at the 14 mile mark and didn't think i'd be able to get home without having to try to find a ride somehow. But slugged it out and barely scraped 18 together. Now, in my previous marathon trainings, I would have never been able to run 10 miles the next day. Very enjoyable progressive run through 9 miles (6:15 finishing mile across the flat!) with a cool down mile to follow. For some reason my Garmin erased today's workout when I plugged it in, not sure how/why, so this is mostly from memory. 8:10, 7:55, 7:50, 7:47, 7:43, 7:31, 7:17, 6:57 (long slow downhill), 6:15 (flat), 8:01 (big arse uphill)
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| Pro Grid Ride #2 Miles: 10.02 |
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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 | 1.00 | 0.00 | 7.00 | 48.93 | 0.00 | 0.00 | 56.93 |
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| Ascis DS Trainer #2 Miles: 24.00 | Pro Grid Ride #2 Miles: 22.77 | Asics Cumulus #4 Miles: 10.16 |
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