| 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 | 2.00 | 2.00 | 0.00 | 1.00 | 1.00 | 61.60 | 5.82 | 2.82 | 76.24 |
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| Asics Cumulus #2 Miles: 45.65 | Nike Pegasus Miles: 30.59 |
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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 | 1.00 | 0.00 | 9.50 | 2.00 | 0.25 | 12.75 |
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Temps weren't too hot today (mid-70s) at 5pm, but we had a good rain about an hour before so the humidity was through the roof. Today's course was excessively hilly through north Webster and Glendale. 12.75 miles in 1:37:04 (7:37s). Splits as follows: 8:02, 7:57, 7:51, 7:43, 7:40, 7:37, 7:43, 7:35, 7:11, 6:29, 8:02, 7:18, 3:24 (.5 miles -- 6:48s) and then .25 cool down in 2:25 (9:45s). |
| Asics Cumulus #2 Miles: 12.75 |
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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 | 11.20 | 0.00 | 0.00 | 11.20 |
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Mid to upper 70s today. Humidity excessive. About 5 miles in it started to rain and built to about a 30 minute torrential downpour. Did 11.2 today. Actually lost .4 of the run with some Garmin difficulties, but nothing I couldn't piece together afterwards. The 10.8 that the Garmin did pick up was in 1:22:26 (7:38s). I stopped a few times, mostly when I switched off the road to following off road along side the creek bed when the rain was really hammering down to see how high the creek was. Splits as follows:
7:52, 7:14 (No body glide on, turned back to the house to get some), 7:34, 7:47, 7:46, 7:50, 7:44, 7:40, 7:53, 7:18, 5:40 (.8). This workout was significantly hilly, run back and forth over a grid of blocks that went up a hill, over the top, down the hill to the end of the block where I turned south 1 block and headed back across the same hill. Tough workout, but I love running in the pouring rain. |
| Nike Pegasus Miles: 11.20 |
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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 | 0.00 | 0.00 | 6.06 | 0.00 | 0.00 | 6.06 |
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Hot and humid ... blah blah blah, same ole same ole lately. Temps in the mid 80s with excessive humidity. Ran to work tonight. Recovery type run, but had to keep reminding myself I was recovering. Didn't do too well at that part.
7:56, 7:38, 7:30, 7:44, 7:26, 7:08
Total run time was 45:55 (7:35s) |
| Asics Cumulus #2 Miles: 6.06 |
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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 | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 0.00 | 2.57 | 8.57 |
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Light, but steady rain tonight at 9pm and temps around 70. No wind. The plan tonight was to get in 2 x 2miles @ around 10k race pace. I probably could have done it, but I made a decision after the first one to do 2 x 1 mile @ 5k race pace for the 2nd one instead of a single 2 mile pick up. I probably went out too hard in the 2 warm up miles and caused myself to feel that I didn't have enough going in the lung capacity department to hold the 2nd pick up all the way through. To be honest, I made the decision after I was into the 2nd pick-up. I was actually going too fast. I have a tough time gaging pace at night sometimes and I haven't done these sort of workouts in nearly 6 months, but I've got a 10k race coming up in a month and need to get some in.
Splits: 7:35, 7:25, 6:24, 6:29 (6:27 average for 2 mile), 8:15 recovery mile, 6:06, 8:41 recovery mile, 5:52, 4:48 recovery (.57 miles @ 8:25). 8.57 total in 101:36 (7:11s) | |
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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 | 11.51 | 0.00 | 0.00 | 11.51 |
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Nice cool evening. Temps in the upper 60s to low 70s. Somewhat humid still at 5pm. Did 11.51 easy base run today. The first half was considerably hilly and I probably hit the first half harder than I wanted. Easy runs are my achilles heel. I have to constantly tell myself to slow down and go easier than I'm usually going. Splits as follows:
7:44, 7:28, 7:40, 7:58, 7:34, 7:47, 7:52, 7:53, 7:33, 7:27, 7:28, 4:00 (.51 (8:00s)
Total: 11.51 in 1:28:30 (7:41s) |
| Asics Cumulus #2 Miles: 11.51 |
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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 | 1.00 | 14.33 | 0.00 | 0.00 | 15.33 |
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Kids spent the night at their grandparents last night and all day today so I had the whole morning to myself. Decided that I had more time to do a longer run today instead of tomorrow, so I did 15.33 today taking my time and enjoying the run. Stopped twice along the way, once at 5 miles to get the band on my garmin fixed at a local watch shop (this was about a 5 minute stop) and once at 9.3 at the Running Center to just chat with the guys (this was about a 20 minute stop). The second stop took a few miles to get back to pace, but pace wasn't really a concern today. I just took each mile as I felt like it at the time. Temps were about 65 at the start of the run and about 72 by the finish. Total running time was 1:55:08 (7:30s). Splits as follows:
7:54, 7:33, 7:26, 7:56, 7:26, 7:27, 7:34, 7:14, 7:10, 7:41, 7:42, 7:42, 7:14, 6:52, 7:31, 3:37 (.33 -- 7:56s). |
| Asics Cumulus #2 Miles: 15.33 |
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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 | 7.00 | 3.82 | 0.00 | 10.82 |
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I very much underestimated the heat effect today. Temps were around 85 degrees and I ran at 1:30pm. I got hammered by the heat. Luckily I went by a bike shop that I knew the owner, and by the Running Center. I got water at both locations and stopped for about 5 minutes at each. The first stop was at 5 miles and the 2nd at 8.8 miles. Splits as follows:
7:48, 7:42, 7:35, 7:40, 7:38, (after the stop I decided to slow things down before the heat started effecting me negatively) 8:05, 7:56, 8:03, 8:03, 7:53, 6:35 (.82 miles 8:04s) |
| Nike Pegasus Miles: 10.82 |
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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 | 2.00 | 2.00 | 0.00 | 1.00 | 1.00 | 61.60 | 5.82 | 2.82 | 76.24 |
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| Asics Cumulus #2 Miles: 45.65 | Nike Pegasus Miles: 30.59 |
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