Puttin' Money In The Bank (L.A.D.)

Week starting Apr 12, 2009

15% off for Fast Running Blog members at St. George Running Center!

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

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Gel Speedstar II Lifetime Miles:						93.35
Pro Grid Ride #3 Lifetime Miles:						400.95
Asics Cumulus #5 Lifetime Miles:						398.15

Totals

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	2.75	0.00	9.47	18.90	0.00	0.00	31.12

Asics Cumulus #2 Miles: 18.40	Nike Pegasus Miles: 12.72

Mon, Apr 13, 2009

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	8.40	0.00	0.00	8.40

50 degrees and light rain tonight at 5pm. 8.4 out and back in 1:00:46 (7:14s) Out in 31:13 (7:26s) and back in 29:33 (7:02s).

Asics Cumulus #2 Miles: 8.40

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Tue, Apr 14, 2009

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	6.72	0.00	0.00	0.00	6.72

Ran to work tonight. 5pm and 45 degrees. A touch of wind for about half the way there. Running time 46:02 (6:51s) -- right on M-pace.

Nike Pegasus Miles: 6.72

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Wed, Apr 15, 2009

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

8:45pm. Easy 6 in 43:56 (7:19s). Just stretching the legs to keep from getting too antsy.

Nike Pegasus Miles: 6.00

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Thu, Apr 16, 2009

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

Not running today, travel to Boston. Flight leaves at 4pm. Unfortunately, I'm going to miss the Red Wings first playoff game tonight. Go wings! I'll probably get out for 6 on Friday and 5 on Saturday.

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Fri, Apr 17, 2009

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	2.75	0.00	0.00	3.25	0.00	0.00	6.00

At my cousins house today in Plainville, MA ... about 15-20 minutes from Hopkinton. 65 degrees and a steady mild wind at 2pm. Did 2.75 from a cold start in 17:28 (6:22s). Took a 3 minute rest and did another 2.75 easy in 19:30 (7:05s) and then a .5 mile cool down.

Asics Cumulus #2 Miles: 6.00

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Sat, Apr 18, 2009

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	2.75	1.25	0.00	0.00	4.00

Did a 2.75 mile loop around the lake at my cousins at race pace followed by 1.25 mile cool down. Well, that's it. Time to rest up,fuel up, hydrate up and get up for Boston. Until then. Chow.

Asics Cumulus #2 Miles: 4.00

Comments(1)

Totals

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	2.75	0.00	9.47	18.90	0.00	0.00	31.12

Asics Cumulus #2 Miles: 18.40	Nike Pegasus Miles: 12.72

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