| 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 | 5.10 | 0.00 | 26.20 | 27.30 | 1.25 | 0.00 | 59.85 |
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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 |
| Rest Day. | | 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 | 5.10 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 10.10 |
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5.05 mile out and back for a total run of 10.1 in 1:11:08 (7:02s). Out in 36:20 (7:11s) and back in 34:48 (6:53s). This run felt moderately hard, a controlled sense of strained. More like a tempo run than anything else. My goal was to pick a pace and stick to it through the run, such that as my body warmed up the run got easier, instead of keeping the same sense of effort so that as I warmed up I got faster. I would say I was moderately successful at this (9 seconds/mile faster on the way back isn't that much different. Time was 1pm, little to no wind and hot 78 degrees.
(Nike Elite - 24.1) | | 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 | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
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Ran to work and home today. 4.3 there at 4:30pm and 4.2 home at 10:30pm, no wind and temps in the mid 60s. About 5 lbs of backpack weight. Time there was 33:58 (7:54s) and home was 32:13 (7:40s). Good easy pace today.
(Nike Elite - 32.6) | | 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 | 4.80 | 4.80 | 0.00 | 0.00 | 9.60 |
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1:30pm, 65 degrees and a steady soaking rain. 4.8 mile out and back to the corner of Berry and Big Bend for a total run of 9.6 in 1:10:21 (7:19s). Out in 36:06 (7:31s) and back in 34:15(7:08s).
(Nike Vomero2 - 442.6) | | 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 | 6.30 | 4.00 | 0.00 | 0.00 | 10.30 |
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10.3 today in 1:16:00 (7:22s). Comfortable and light run today at 10am. 60 degrees and drizzle turning into light rain, no wind. This run felt good and I felt that I kept myself in the 'easy zone' the entire run. I hit the first 4 miles at 30 minutes, so I know I was running 7:30s through 4. My finishing mile was a 7:05, so that means that my average for the middle 5.3 miles was 38:55 (7:20s). My guess is that this was another steady progressive run kept mostly on the border between Base II and M-pace.
(Nike Elite - 42.9) | | 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 | 4.00 | 4.00 | 1.25 | 0.00 | 9.25 |
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Did 6 sets of Stadium Stairs at work tonight (rough road equivalent: 4 miles). Sets were as follows: 5:46, 5:43, 5:40, 5:33, 5:30, 5:28 and then ran outside to the track where I ran 5 miles. Splits for the 5 miles were as follows: 7:19, 7:17, 7:15, 7:10 and 8:13 (cool down mile). I added in a quarter of a mile for the distance between the building and the rink back and forth.
(Nike Elite - 52.15) | | 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 | 6.10 | 6.00 | 0.00 | 0.00 | 12.10 |
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12.1 mile run today in 1:31:44 (7:34s). First 6 in 47:02 (7:50s). 2nd 6.1 in 44:41 (7:19s). The entire run felt very comfortable and easy while I was doing it, but I did feel a bit tired when I was done.
(Nike Elite 64.25) | | 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 | 5.10 | 0.00 | 26.20 | 27.30 | 1.25 | 0.00 | 59.85 |
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