| 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 | 0.00 | 0.00 | 15.40 | 29.20 | 0.00 | 0.00 | 44.60 |
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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 | 8.30 | 0.00 | 0.00 | 8.30 |
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12:30pm and 78 degrees, slightly breezy. A rolling hill easy run today. 8.3 in 1:02:17 (7:30s) - closer to target today with the finishing 2 miles in 14:31 (7:16s)
(Nike Vomero2 - 358.2) | | 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 | 0.00 | 7.90 | 0.00 | 0.00 | 7.90 |
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9:30am, 65 degrees and raining. Ran 1 mile down to the YMCA from the Subaru dealership, picked up Nancy and Megan, ran 5.4 with them (Nancy's Garmin had the run at 5.3 and google maps had it at 5.4) then back to the dealership. Car wasn't done so I ran 1 mile back to my house to wait. Total run was 7.9 in 59:21 (7:30s).
(Nike Vomero2 - 366.1) | | 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 | 9.40 | 0.00 | 0.00 | 0.00 | 9.40 |
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1pm and 82 degrees, hot and slightly breezy. 9.4 in 108:42 (7:18s) 5.4 in 39:35 (7:20s). Stopped at the Glendale Firehouse to get a drink, then the last 4.0 in 29:07 (7:17s). This run was way too fast, especially for the heat and was nearly entirely in the M-pace zone. I don't know why I can't slow down when I run by myself. I'm either going to have to find people to run with constantly or figure out a solution to this problem.
(Nike Vomero2 - 375.5) | | Comments(2) |
| | 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 | 7.75 | 0.00 | 0.00 | 7.75 |
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10am and raining today. Ran with Nancy from the Brentwood Y. Forgot to ask her how far we ran, but I remember she said her garmin had us at 7:50s and my watch shows 43:47 so that comes out to a distance of almost 5.6. Then ran 2.15 back to my house in 16:43 (7:46s) for a total run of 7.75 in 1:00:30 (7:48s). Good run today.
(Nike Vomero2 - 383.25) | | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
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7 sets of stadium stairs at work tonight in about 38 minutes ... rough road equivalent 5.25 miles.
(Nike Vomero2 - 388.5) | | 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 | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Six mile out and back in 42:50 (7:08s). Out in 22:15 (7:25s), back in 20:35 (6:52s). 12pm and 63 degrees.
(Nike Vomero2 - 394.5) | | 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 | 15.40 | 29.20 | 0.00 | 0.00 | 44.60 |
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