| 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 | 1.00 | 2.00 | 5.00 | 36.87 | 5.00 | 1.00 | 50.87 |
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| Asics Cumulus #2 Miles: 31.67 | Nike Pegasus Miles: 19.20 |
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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 | 2.00 | 1.00 | 7.01 | 0.00 | 0.00 | 10.01 |
| Broke out the Garmin my brother-in-law gave me for the first time tonight. Kinda cool, will take some getting used to. Did 10.01 miles in 1:13:07 (7:18s). Did the first 5 progressive from base through to almost tempo pace. Its been a while and the last mile was starting to kick my butt. Splits were as follows: 7:41, 7:15, 6:57, 6:41, 6:37 (took 2 minute break) and then set off on another 5 at base pace: 7:43, 7:22, 7:30, 7:50, 7:25. This course was fairly hilly and a few sections really did me in for a short span. Good workout. |
| Asics Cumulus #2 Miles: 10.01 |
| | Comments(5) |
| | 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 | 2.00 | 5.66 | 5.00 | 0.00 | 12.66 |
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Pretty shot after todays run. Temps in the low 70s with no wind. Did 12.66 miles in 1:39:34 (7:51s). First 3.5 was a warm up to the YMCA 1.5 miles and then did 2 with the ladies as they warmed up for their run. Then did 5.75, first mile very easy with the back of the pack, then I drove 1 mile hard to catch up with Megan. Megan and I then did 4 or so together before I cooled down around another 3.4. Splits as follows on the day:
7:55, 8:33, 9:06, 8:45, 6:58, 8:15, 7:34, 7:21, 7:00, 7:43, 7:35, 7:21, 5:10 (.66 miles -- 7:50). Some very easy sections, the portion with Megan was faster than I wanted to go, certainly not easy or recovery, so tomorrow will focus on a purely recovery type longer run. |
| Asics Cumulus #2 Miles: 12.66 |
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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 | 10.20 | 0.00 | 0.00 | 10.20 |
| Zen run today. 10.2 miles, garmin ran out of juice at mile 3. Google maps has it at 10.2 and it took somewhere in the neighborhood of 1:15-1:20. So the most likely guess based on time and feel was 7:45s. Good recovery type longer run today. |
| Nike Pegasus Miles: 10.20 |
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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 | 1.00 | 0.00 | 2.00 | 5.00 | 0.00 | 1.00 | 9.00 |
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The word for the day is ... Hot. Upper 80s at the beginning of the run and quite humid. Out and back double progressive tonight. 4 miles out progressive, .25 recovery, 2 minutes inactive recovery, then 4 miles back progressive, .75 recovery.
Splits as follows:
8:02, 7:33, 7:17, 7:07 2:03 (.25 -- 8:12s);
7:27, 7:16, 6:56, 6:30, 6:31 (.75 -- 8:45s) |
| Asics Cumulus #2 Miles: 9.00 |
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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 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
| Did 12 sets of stadium stairs at work tonight. Rough road equivalent of 9 miles in 1:06:02 (7:20s). This workout was quick, but felt very relaxed and easy, like a complete fat-burning workout more along the lines of a 7:45 type pace. Maybe we're starting to make adaptations, or maybe it was nice and cool in the ice rink and has been quite hot and humid outside, and that was the real adaptation that was made. I dunno, at any rate ... Splits as follows: 5:48, 5:37, 5:37, 5:37, 5:31, 5:29, 5:28, 5:30, 5:25, 5:21, 5:24, 5:16 | |
| | 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 | 1.00 | 2.00 | 5.00 | 36.87 | 5.00 | 1.00 | 50.87 |
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| Asics Cumulus #2 Miles: 31.67 | Nike Pegasus Miles: 19.20 |
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