| 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 | 54.50 | 0.65 | 2.00 | 57.15 |
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| Asics Cumulus #2 Miles: 33.45 | Nike Pegasus Miles: 23.70 |
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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 | 12.10 | 0.00 | 0.00 | 12.10 |
| 70 degrees today at 4:30pm. Very nice day for a run with mostly low humidity. 12.1 mile base run today in 1:29:36 (7:24s). |
| Asics Cumulus #2 Miles: 12.10 |
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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 | 8.20 | 0.00 | 0.00 | 8.20 |
| Ran to work tonight. 70 degrees and somewhat humid. First 4.2 in 30:45 (7:19s). Next 4.0 in 29:14 (7:19s). Total run time 59:59 (7:19s). Good even pace throughout. Tomorrow I will try to keep the pace slower in the true fat-zone. | |
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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 | 10.10 | 0.00 | 0.00 | 10.10 |
| 70 degrees and very humid. My sweat was flying off my tank 15 minutes into the run. Did a good quality easy day today. 10.1 miles in 1:18:06 (7:44s). |
| Asics Cumulus #2 Miles: 10.10 |
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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 | 5.50 | 0.00 | 0.00 | 5.50 |
| Pretty beat up today. Poor sleep and poor fuel over 2 days has left me trashed. Planned to go 8.5 but just felt completely sluggish. Plus, the Red Wings game was on at 6pm, so I decided to turn it around and only go 5.4 in 41:43 (7:44s). | |
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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 | 10.00 | 0.00 | 0.00 | 10.00 |
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10 miles of stadium stairs at work tonight. Good progressive run that dipped into some Tempo type paces near the end. Splits for each .75 mile set as follows: 5:48, 5:39, 5:33, 5:30, 5:29, 5:28, 5:26, 5:20, 5:15, 5:13, 5:11, 4:58 followed by 8:15 cool down mile. Running time on the sets was 1:04:57 (7:13s).
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| Nike Pegasus Miles: 10.00 |
| | 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 | 0.00 | 0.00 | 0.00 | 8.60 | 0.65 | 2.00 | 11.25 |
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Well, this wasn't exactly how I planned to get my miles in today, but miles nonetheless. Ran 3 miles on the track while Eric was at tennis lessons (Ivan did 2 and Elsa did 1 with me) in 21:07 (7:02s). Then 20 minutes later I ran from my house to the Running Center which is 2.8 miles in 21:23 (7:38s). Hit a viscious headwind for about 3/4ths of a mile and another 1/2 mile. Talked to the guys there for about 15 minutes and headed back in 18:53 (6:45s) really pushed it the last mile. Then did a .65 mile cool down in 5:14 (8:03s).
PM: The boys wanted soda at dinner tonight, so I told them they had to run 2 more miles to get that. So 2 miles (4 times around the block) tonight with the boys. |
| Asics Cumulus #2 Miles: 11.25 |
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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 | 54.50 | 0.65 | 2.00 | 57.15 |
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| Asics Cumulus #2 Miles: 33.45 | Nike Pegasus Miles: 23.70 |
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