| 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 | 7.00 | 11.10 | 8.80 | 32.70 | 0.95 | 2.00 | 62.55 |
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| Asics Cumulus #2 Miles: 54.25 | Nike Pegasus Miles: 8.30 |
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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 | 6.05 | 0.00 | 0.00 | 6.05 |
| 1pm and 66 degrees, calm. Easy 6.05 mile recovery-ish run today in 45:52 (7:35s). |
| Asics Cumulus #2 Miles: 6.05 |
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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 | 2.00 | 0.00 | 2.80 | 7.25 | 0.95 | 0.00 | 13.00 |
| 4:45pm, 70 degrees and quite windy. First 2.8 miles in 20:42 (7:23s). Ran into Karen (a woman who was running along the same route as I was and training for a 1/2M) and did 1.45 with her. I stopped the watch during this segment, but I think we were probably running 8:00s-8:15s. Next 5.8 in 40:49 (7:02s). Next 2 miles clocked in at 6:28 and 6:27 before the final cool down. I honestly did not think I was moving this fast tonight. Obviously I was crusing right along, but it felt comfortable for most of the run. The 7:00s felt like just a moderate pace, certainly nothing approaching M-pace. This is a good thing I suppose. Total run tonight was 13 miles on the nose. |
| Asics Cumulus #2 Miles: 13.00 |
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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 | 8.30 | 0.00 | 0.00 | 8.30 |
| 4:30 pm, 65 degrees and steady moderate rain. Easy 8.3 today. First 3 in 22:41(7:34s), next 2.5 in 18:34 (7:26s), next 2 in 14:35 (7:18s), and the last .8 in 5:55 (7:24s). Total 8.3 in 1:01:43 (7:26s) | |
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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 | 5.00 | 0.00 | 6.00 | 0.00 | 0.00 | 2.00 | 13.00 |
| 5pm, 60 degrees, sunny with a slight breeze. Did a 6 mile run at marathon race pace [41:34 (6:49s -- was actually 5.95)] followed by a 1 mile recovery run. Immediately into a 5 mile run at slightly faster than 1/2 marathon race pace [31:53 (6:23s)] also followed up with a 1 mile recovery run. Tough workout, but man it feels great now. |
| Asics Cumulus #2 Miles: 13.00 |
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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 | 11.10 | 0.00 | 11.10 | 0.00 | 0.00 | 22.20 |
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40 degrees and steady, light to moderate rain tonight at 6pm. This was a killer run today that had me wimpering like a baby immediately afterwards. Did an 11.1 (might have been a touch less than this, so between 11 and 11.1) mile loop twice. This loop is definitely rolling hills with some good ups and downs. On the first lap I felt very good early on, my goal was to hit the downhills hard and recover during the rest (only on the 1st lap). Well, I did just this, but my recovery pace was probably close to marathon race pace as the first lap went down in 1:13:10 (6:34s for 11.1 or 6:39s for 11). At this point I came in the house, got a Gu (took one at mile 4 too), a drink of water, and changed my shirt. Lap 2 was intended to be mainly easy base miles, working on fat burning. And I think as a result of glycogen burn-up in lap 1 it was a definite switch-over to fat burning. This lap was in 1:23:57 (7:38s for 11 or 7:34s for 11.1). My calves and hams were singing a song of their own when I was done. After I finished I got some quick juice in me and followed that up with a cup of chicken bouillon to replace the sodium loss. Then I hit an ice bath. All these things significantly helped my calves and hams. I've never felt such soreness in those areas after a run as today. Total run was 2:37:07 (7:09s for 22 or 7:05s for 22.2).
Well, that's it. I now officially begin taper mode as I move into the last 3 weeks before Boston. |
| Asics Cumulus #2 Miles: 22.20 |
| | 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 | 7.00 | 11.10 | 8.80 | 32.70 | 0.95 | 2.00 | 62.55 |
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| Asics Cumulus #2 Miles: 54.25 | Nike Pegasus Miles: 8.30 |
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