| 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 | 6.10 | 0.00 | 2.50 | 26.35 | 23.30 | 9.30 | 0.00 | 67.55 |
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| Nike Pegasus Miles: 23.20 | Asics Cumulus #2 Miles: 34.35 | Asics DS Trainer #1 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 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 | 0.00 | 0.00 | 4.00 | 2.20 | 1.90 | 0.00 | 14.20 |
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2.2 mile warm-up in 16:11 (7:21s). Then took about a 5 minute rest and talked to the WGHS distance coach. The team was planning on running a mile and 800 meter time trial at the track today, so I changed my plan. Hit the next 3.1 in 19:24 (6:15s). Then did .3 mile cool-down to the track where I hit 3 x 1 mile @ M-race pace (6:52,6:56, and 6:45) with a few minutes rest in between each one. Then another .3 before hitting my second 5k, except I shut this one down at the 3 mile mark. The first one was more downhill than up with a slight tail wind. This second one kicked my butt a bit more and my intent was not to get to a point where I was going 100% for the distance, but keeping it in the range of controlled speed. As such, I shut it down at 3 miles when I was beginning to feel the control slipping. 3 miles in 18:46 (6:15s). Then did 1 more mile at M-race pace (6:51) after 2 minutes rest. Finished with 1.3 mile cool down.
Total miles for the day was 14.2. A good quality day I felt. |
| Nike Pegasus Miles: 14.20 |
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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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 55 degrees at 9am this morning. Calm and sunny. Weather.com said it was 45 degrees. The bottom line was I was overdressed in a long sleeve wicking shirt. The temps got to 60 half way through the run I would guess. At any rate, ran down to the YMCA and picked up the lady's for a recovery run today. Total run for the day was 9 miles in 1:11:31 (7:57s). I was a bit tired at the end of this one. Yesterday's killer workout has me still shot. Will go easy again tomorrow. | |
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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 | 15.45 | 0.00 | 4.00 | 0.00 | 19.45 |
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So I just finished typing up this dissertation on my run today and it didn't save. So now I post the pissy shortened version. 70 degrees at 12:30pm today. Breezy but humid with periodic bursts of light rain. Did 19.45 today. First 15.45 below M-race-pace and 4 mile cool down. The first 7 miles were at about race pace. The next 3 were about 10 seconds/mile faster and the final 5.5ish were about 5 seconds/mile faster. The full 15.45 was in 1:45:26 (6:49s). I stopped for Gu and water for 4 minutes at mile 7 and then stopped for 3 minutes for water at mile 10. Followed all this up with 4 at recovery pace (8:17s).
I believe today's run was a strong one that was directly influenced by Monday's workout. I'll try to rest up most of the rest of the week, but continue to get in easy miles.
Bought another pair of Asics Cumulus yesterday and ran in them today. I love those shoes. I don't know why I even considered the Nike Structure. I'm sure its a fine shoe, but not a shoe designed for me. Was beginning to have some trouble with the pronate support and the stiffness of the midsole, as such, I've retired them and activated another pair of Cumulus. |
| Asics Cumulus #2 Miles: 19.45 |
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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 | 4.40 | 5.60 | 0.00 | 0.00 | 10.00 |
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4pm and 60 degrees, breezy. Did a 10 miler today with 4 approximately 1 mile pick-ups at just a touch faster than race pace. Warm-up, 1 on, 1off, 1 on 1off, etc. Running time was 1:11:48 (7:11s). |
| Asics DS Trainer #1 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 | 2.50 | 6.50 | 3.40 | 0.00 | 14.90 |
| 3pm, 60 degrees, mostly calm and sunny. Planned on a 15.6 mile run today at a fairly easy, but steady pace. It actually ended up being a somewhat agressive progressive run. And at 1:22:00 I started to think I messed up the mileage, so I decided on an alternate route back from there. First 5.9 in 43:29 (7:22s). Next 5.6 in 38:48 (6:56s) for an 11.5 mile run of 1:22:17 (7:09s). My guess is that my progressive run started out in the 7:45 range and hit a peak in the 6:15-6:20 range coming down a long hill the last mile. At this point, the route I had planned seemed to be more than 4 miles, but now that I think about it, it was probably right. At any rate, I modified my run just a touch and ended up shaving about .7 off the run or so. So I finished with a 3.4 mile cool down for a 14.9 mile run. |
| Asics Cumulus #2 Miles: 14.90 |
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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 | 6.10 | 0.00 | 2.50 | 26.35 | 23.30 | 9.30 | 0.00 | 67.55 |
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| Nike Pegasus Miles: 23.20 | Asics Cumulus #2 Miles: 34.35 | Asics DS Trainer #1 Miles: 10.00 |
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