| 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 | 0.00 | 45.80 | 0.00 | 4.75 | 50.55 |
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| Asics Cumulus #2 Miles: 29.90 | Nike Pegasus Miles: 20.65 |
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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 | 8.40 | 0.00 | 2.00 | 10.40 |
| Well, 2 weeks off and I got back at the running today with a bang. Did a 4.2 mile out in 30:45 (7:20s) and back in 30:54 (7:21s). Pace was a bit quicker than I wanted, but having not run in 2 weeks I was chomping at the bit a touch. Followed this up by running 4 times around the block with the Eric and Ivan (.5 miles around the block with 1 minute rest between sets). Each 800 meters was done between 4:30 and 5:00. |
| Asics Cumulus #2 Miles: 10.40 |
| | 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 | 8.20 | 0.00 | 0.25 | 8.45 |
| Ran to work tonight with a 6 pound pack on my back full of work clothes and shoes. Tried to keep it in the fat-based zone. The pack made the pace possibly moving out of this zone. Stopped after 7 miles and walked .25 just to slow things down a bit. The extra weight was really working on my quads. Tried to finish the last mile with a hard fat-based mile like Sasha was talking about. It was tough, so I guess I was doing it right, but I only made it about .75 miles and finished the last .25 easy. Running time on 8.2 miles was 60:38 (7:24s). |
| Asics Cumulus #2 Miles: 8.45 |
| | 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 | 7.90 | 0.00 | 2.50 | 10.40 |
| 7.9 Miles tonight in 58:22 (7:23s). Then did a 2 mile run with the boys (About 75-80% of this was running and the boys only stopped once on the way home. Then did 1 trip around the block with Elsa. |
| Nike Pegasus Miles: 10.40 |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes aerobic cardio on the bike. | | 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 | 10.25 | 0.00 | 0.00 | 10.25 |
| Did 12 sets of stadium stairs at the ice rink tonight followed by a mile on the track + .25 miles to and from the track. I finished with a mile on the track to get an idea of what sort of pace I might equate my sets of stairs to. I ran the track mile in 7:18 and my last stadium set was in 5:29. My estimate was that the sets were about .75 in rough equivalent to road miles. Pace wise running for 5:29 at a 7:18 pace comes out to 0.7511 miles. So I had a good guess. Running time for the sets was 1:07:14 (7:28s) for a rough road equivalent of 9 miles (I tried to keep these miles in primarily fat burning zone). Splits as follows: 5:52, 5:42, 5:38, 5:39, 5:38, 5:37, 5:35, 5:31, 5:34, 5:27, 5:30, 5:29. Then about .125 miles to the track, a 7:18 around the track and another .125 back. |
| Nike Pegasus Miles: 10.25 |
| | 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 | 11.05 | 0.00 | 0.00 | 11.05 |
| 11.05 mile base run today. Temps were about 70 degrees, but fairly breezy with 15mph winds. It sure felt like they were always a headwind, but certainly the last 3 miles were. Tried to keep the pace even and steady today, somewhere between a steady state run and an easy aerobic run. Running time was 1:19:44 (7:13s). Good first week back. |
| Asics Cumulus #2 Miles: 11.05 |
| | 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 | 45.80 | 0.00 | 4.75 | 50.55 |
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| Asics Cumulus #2 Miles: 29.90 | Nike Pegasus Miles: 20.65 |
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