| 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 | 1.00 | 0.00 | 2.60 | 0.00 | 5.70 | 45.65 | 5.50 | 0.00 | 60.45 |
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| Nike Structure Miles: 48.55 | Nike Pegasus Miles: 11.90 |
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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 | 6.30 | 0.00 | 0.00 | 6.30 |
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12pm, 71 degrees and very windy. 6.3 mile recovery run today in 48:05 (7:38s). First 3.15 in 25:05 (7:58s). Took a quick stop at the Y to get some water and then headed back. Second 3.15 in 23:00 (7:18s).
Still going over yesterdays run in my head. And I'm just not sure what to make of it. I wasn't going hard, and I wasn't intending to, but the run still felt so much harder than it should have at 7:39s. My legs were pretty trashed today too, much worse than they usually are after such a run. I think the rest of the week I will continue to run easy, increasing the intensity as the week goes on and try by next weekend to get back down near M-pace for at least 8 miles. It is possible that I've not been getting the approrpiate sleep, so I think maybe I'll start using the sleep tracker if I think about it. Might as well start with last night. I think I got about 7. |
| Nike Structure Miles: 6.30 |
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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 | 5.45 | 5.00 | 0.00 | 10.45 |
| 4:45pm, 55 degrees and a light, but steady rain. First 5.4 in 43:53 (8:07s). Next 4.55 in 34:04 (7:29s). 9.95 in 1:17:57 (7:50s). .5 cool down in 4:07 (8:14s). Frankly, I don't have any clue what is going on. If you would have asked me to predict the pace I was running, I would have said that the 2nd section of the course was run around 7:10s. The first half I felt completely and absolutely bloated. I had a salad for lunch along with a bagel and a cup of coffee. That was about 3 hours previous, but if I didn't know any better, I'd have thought I ate and headed out the door to run. One possibility for these incredibly slow times as of late is related to my wife being sick. She has flu like symptoms. I've felt a touch queezy and such over the last couple days. Perhaps we've both got it, but my immunity is high enough that I'm barely getting any effects and its just got my system run down without knowing it. Nothing to get worried about just yet, but we'll see how things are by next week. Definitely something to keep an eye on over the upcoming days. |
| Nike Structure Miles: 10.45 |
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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 | 8.80 | 0.00 | 0.00 | 8.80 |
| 4pm and 70 degrees, windy. Did an 8.8 mile run to work today. Seemed like I was fighting a moderate wind the first 2/3rds before I got to turn and have it help me out. The first 3 miles didn't feel that great today, but I was eventually able to push through them and get the total run a bit closer to where I was before I took the 5 days off. 8.8 in 1:05 (7:23s). My guess is that the first 3 or so were around 8s. |
| Nike Structure Miles: 8.80 |
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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 | 2.60 | 0.00 | 5.70 | 3.10 | 0.50 | 0.00 | 11.90 |
| 3pm and 35 degrees, just a slight breeze. Good day for a 'winter' run, although its essentially spring. First 3.1 miles in 24 (7:45s). Next 2.6 [with 2 solid hill climbs of about 300 meters] in 18:19 (7:03s). Turned around and hit the same 2.6 back in 16:58 (6:32s), and finished up the starting 3.1 in 21:46 (7:01s). Followed this up with a .5 mile cool down in 4 minutes (8:00s). Total run time less the cool down was 1:21:04 for 11.4 (7:07s). If I take out the first 3.1 miles that gives me a solid 8.3 miles at MRP or faster. This is a good sign, and as I've been thinking over the recent situation .... I'm beginning to believe the drop off in pace was related to a drastic temp change from the mid 40s to the mid 70s. Coming off months of 40 and below, my body just had not acclimated to the higher temps. Pace for miles 3.1-11.4 was 8.3 miles in 56:56 or 6:51.5s (exactly MGP). Good stuff today. I'm well pleased. |
| Nike Pegasus Miles: 11.90 |
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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 | 10.10 | 0.00 | 0.00 | 10.10 |
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3pm and 45 degrees. 10.1 mile easy run in 1:15:02 (7:26s). |
| Nike Structure Miles: 10.10 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.90 | 0.00 | 0.00 | 12.90 |
| 3:30 pm, 55 degrees, nice day. First 7 miles in 52:09 (7:27s). Next 3.05 in 21:56 (7:11s). The remaining 2.9 contained 2 pickups (1 about 4 minutes long, the other about 90 seconds long) 2 recoveries from each pick-up, and a relaxed finish to the run in 21:07 (7:17s). Average pace per mile for the 12.9 was 7:23s. |
| Nike Structure Miles: 12.90 |
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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 | 1.00 | 0.00 | 2.60 | 0.00 | 5.70 | 45.65 | 5.50 | 0.00 | 60.45 |
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| Nike Structure Miles: 48.55 | Nike Pegasus Miles: 11.90 |
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