| 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 | 1.00 | 2.00 | 0.00 | 0.00 | 8.50 | 39.80 | 0.00 | 1.25 | 52.55 |
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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 | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
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12:30pm, 45 degrees, windy and just after a rain. The stage was set for achey joints ... knees, ankles, hips, shoulders. A good feeling run though. Pace felt comfortable. 10 miles in 1:13:24 (7:20s). First 5.1 in 38:23 (7:31s) and the last 4.9 in 35:01 (7:09s).
(Nike Vomero2 - 404.5) | | 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 | 3.50 | 6.60 | 0.00 | 0.00 | 10.10 |
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10.1 today in 1:15:35 (7:29s). 9:15am and 43 degrees, crisp and sunny with no wind. 2.4 from my house to the Y to meet Nancy, Megan and about 7 others in 18:22 (7:39s). Nancy, Megan, Natalie and myself ran the full 5.4 with Bryce leading another group that cut off and only did 4 in 40:39 (7:31s). Towards the end of this section the pace was picked up and we were running down near 7:00s. Megan and Nancy ran an additional 1/2 mile with me until I left them to head home. This last section was another 2.4 in 16:34 (6:54s).
(Nike Vomero2 - 414.6) | | 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 | 11.20 | 0.00 | 0.00 | 11.20 |
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11.2 today in 1:24:27 (7:32s). First 5.2 in 40:12 (7:44s) and last 6.0 in 44:15 (7:23s). Good run today, but I thought my pace was a bit quicker through the first half. Perhaps I am a slight bit tired. Tomorrow will be an easy 6 or 7 with Nancy.
(Nike Vomero2 - 425.8) | | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
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70 degrees and humid this morning at 9:45am, fairly windy as well. Met Nancy at the Brentwood Y today. Did a 1 mile warm-up solo in 8 minutes and then we ran 6 in 46:40 (7:46). Course had 4 or 5 very steep hills. Both of us felt shot afterwards.
(Nike Elite - 7 ... New Shoes! Yay!) | | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
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7 mile out and back at 2:45pm. Slightly breezey, wind in the face on the way out, 75 degrees and muggy. First 3 on the way out in 23:32 (7:50s). Went a half mile past Rock Hill Road on Lockwood and back in 7:39. Finished the 3 back in 21:50 (7:16s). Total run time was 7 miles in 53:02 (7:34s).
(Nike Elite - 14) | | 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 | 2.00 | 0.00 | 0.00 | 2.00 | 1.00 | 0.00 | 1.25 | 7.25 |
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Well, today was the 27th day since the St Louis Marathon, so I guess I'm officially cleared for speedword and racing again. Thought I'd let the dogs out with a progressive run tonight. Did 6 miles at increasing speed. Splits were as follows: 7:25, 7:10, 6:56, 6:26, 6:11, 6:04 for a 6 mile time of 40:14 (6:42s), followed by a 10 minute 1.25 mile cool down (8:00s).
(Nike Vomero2 - 433) | | 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 | 2.00 | 0.00 | 0.00 | 8.50 | 39.80 | 0.00 | 1.25 | 52.55 |
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