| 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 | 3.00 | 0.00 | 1.75 | 0.00 | 21.60 | 41.20 | 0.00 | 0.00 | 67.55 |
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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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| | 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 | 9.60 | 0.00 | 0.00 | 9.60 |
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45 degrees today at 1pm, windy and a few rain drops. Easy out and back past MQP to the corner of Big Bend and Berry. Total running time 1:12:42 (7:34s). What I find extremely exciting about this run is that 7:30ish has become 'easy' whereas 6 weeks or so ago when I joined FRB I would have called them M-pace miles. I'm really getting excited to see what I will be able to do in the marathon in 20 days. In the fall when I was training for the 1/2 marathon my longer training runs were all run at about 7:20s and I ran 6:55s. Now for 18-22 mile runs I'm starting to hit some 7:15s. Is sub 7:00s possible? I honestly don't think it is, but only race day will tell.
(Nike Vomero2 - 203.1) | | Comments(3) |
| | 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 | 2.00 | 0.00 | 1.00 | 0.00 | 2.00 | 5.10 | 0.00 | 0.00 | 10.10 |
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10.1 mile fartlek today. 55 degrees and a steady rain. When I was done I had about 7 pounds of wet clothes on. The total running time was 1:14:01 (7:19s). The goal today was to hit all hills during the run at a pace that was somewhere between 3k and 5k pace depending on the length of the hill. Hills under 150 meters were done around 3k pace and those over 150 meters were closer to 5k pace. The recovery goal was to get my pace down to LSD (7:30-7:45 as quickly as possible). All total there were 13 hills on my run. Some were as short as 75 yards and two or three were 300-400 yards. Total time spent on hills was 12:04. Finishing mile was a 6:45 started about 300 yards after my last hill fartlek (200 yards). The goal for this mile was to see how fast I could run without actually running fast. Keeping it smooth and tempo oriented (M-paceish).
I have this theory about hills. I don't know the science behind what is going on or if its simply something that MY body happens to respond well to, however, I find that between 4 and 6 days after hill work (done between threshold and vo2 max) my tempo runs go very well. | | 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 | 4.10 | 7.00 | 0.00 | 0.00 | 11.10 |
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11.1 in 1:22:42 (7:27s). Moderate course terrain. Run felt very easy and relaxed. The entire thing was intended to be easy, and for the most part it felt that way. Must have picked up the pace a bit towards the end though. Last 2 miles at 6:45 average, but the pace still felt comfortable. Definitely did not feel like threshhold pace.
(Nike Vomero2 - 214.2) | | 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 | 15.00 | 0.00 | 0.00 | 15.00 |
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Ran to the Kirkwood track today to watch the Webster team run. Got there in time to see the 100 and 4x200 and then the 1600. A sophmore from Webster won the event turning in a time of 4:53 or so. Not too impressive, but not bad for a sophmore this early in the season. The run there was about 7.8 miles I estimate. Running time 58:04 (7:26s). I stayed about an hour total before heading back. Getting started on the way back was difficult. I took a slightly different route back and I'm guessing the distance was about 1/2 a mile less. We'll call it 7.2 in 54:10 (7:31s). The wind had picked up by the time I ran home, but it was still nearly 60 degrees.
(Nike Vomero2 - 229.2) | | 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 | 1.00 | 0.00 | 0.75 | 0.00 | 2.00 | 1.00 | 0.00 | 0.00 | 4.75 |
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Not quite sure how to break this run down. First 2 miles were at 7:15 pace. I hit the 2.75 mark around 19:00 and then ran a 5:35 mile. The mile seems like it should be in the vo2max range based on time, but I wasn't going as hard as I could go. It was probably somewhere between vo2max and threshhold. At any rate, just a quick short run to keep sharp and get some speed in. Finished with a cool down mile. Total time on the road was 32:30.
(Nike Vomero2 - 234) | | Comments(1) |
| | 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 | 13.50 | 3.50 | 0.00 | 0.00 | 17.00 |
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3.3 mile warm up in 24:55 to meet Matt at MQP (7:33s). Then 10.1 with Matt. Terrain moderately hilly, both up and down. 1st 5.8 in 41:46 (7:12s). Next mile in 6:47 to my house where we grabbed a GU for Matt. Started the last 3.3 at a casual pace and built back up. Time for this stretch was 24:08 (7:18s). Grabbed some G2 out of the bushes I had stashed and hit that before leaving Matt and heading back home. The last 3.3 was in 22:59 (6:57s) with a closing mile in 6:45. Walked 1/4 of a mile to round out the run to 17 miles. Total running time for 16.75 was 2:00:46 (7:12s).
(Nike Vomero2- 251) | | 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 | 3.00 | 0.00 | 1.75 | 0.00 | 21.60 | 41.20 | 0.00 | 0.00 | 67.55 |
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