| 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 | 1.00 | 4.00 | 0.00 | 9.00 | 4.00 | 4.50 | 0.00 | 22.50 |
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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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Rest day. My knees are sore from yesterdays run. It wasn't an exceptionally long run, but it was my longest since the Marathon. I have a suspicion its the shoes though. I switched over to a shoe that wasn't quite as soft as the Vomero in hopes that I could ween myself from the softer shoe. I'll give my body some time to adjust, but if my knees continue to feel swollen and stiff a couple weeks down the line I may have to go back to the softer shoes. Also I have been having some ankle and forefoot tenderness. Its not that strong, but more along the lines of something just doesn't feel right. I'm able to run through it (and have been for almost 3 weeks), but it begins to become more noticeable about 6 miles into a run. I may take some time off. I hate to do this, but I haven't really been running hard, which leads me to wonder how my foot will respond when I do start hitting the speed work, hill repeats, etc again. For now the game plan for the upcoming week is to continue to work most of my runs around the 7:25 pace range and to use my softer shoes towards the end of the week. | | 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 | 1.00 | 1.00 | 0.00 | 3.60 | 1.00 | 4.50 | 0.00 | 11.10 |
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4.5 in 35:57 (7:59s), next 4.6 in (7:21s), then 1.0 in 6:11 and a 7:33 cool down. I'm very disappointed with the beginning of this run. I certainly felt like I was running closer to 7:40s. Not quite sure what to make of it. I didn't feel bad. I felt quite comfortable. There was a solid 1.5 mile uphill climb in this section, so maybe that accounts for the slow down. The 2nd half of the run was solid with a pick up at the end before the cool down. I wore the Vomeros today to see if it gave my ankle/foot more of a rest. I would have to say that it felt better, but still a bit of soreness kicked in at the 7 or 8 mile mark.
(Nike Vomero2 - 453.7) | | Comments(3) |
| | 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 | 3.00 | 0.00 | 5.40 | 3.00 | 0.00 | 0.00 | 11.40 |
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How To Destroy Yourself
A Novella by Lake Ann Dandy
Start by hanging out an extra 10 minutes talking to the mommies at your daughters school. Drive home as fast as you can in the rain. Race out the door and with no warm up bang out 3 miles at 6:41 pace to catch the group before they leave for their run. Don't make it on time. Have no idea which route they took. Take same route they took last week. Abandon any hope of catching group. Realize the negative effect what you have just done has on your body. Slowly begin to erode during the run in both mind and body. Finish 5.4 mile loop (incidentally not the same loop the group took) and see Nancy coming in. Begin 3 mile run back to house with Nancy at cool down pace. Go separate ways after 1 mile and finish with tongue dragging on the pavement.
1st 3 miles in 20:04 (6:41s). Next 5.4 in 40:01 (7:24s). Finishing 3 miles cool down in 23:22 (7:47s).
(Nike Vomero2 - 465.1) | | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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So I've made the decision to take at least 5 days off. The ankle issue hasn't really gotten worse over the last 3 weeks, but it hasn't gotten better either. I thought I might be able to run through it, but at this point in time I feel I need to rest it up. I'll re-evaluate the matter next Monday and take things from there.
On a side note, I'm officially a member of the St Louis Running Center Team as of today. Sweet.
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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 |
| IR day off. | | 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 |
| IR day off spent golfing at the Lake of the Ozarks. | | 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 |
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IR day off spent golfing at the Lake of the Ozarks. | | 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 | 1.00 | 4.00 | 0.00 | 9.00 | 4.00 | 4.50 | 0.00 | 22.50 |
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