| 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 | 1.00 | 15.50 | 7.06 | 0.00 | 23.56 |
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| Asics Cumulus #2 Miles: 23.56 |
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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 | 5.00 | 4.06 | 0.00 | 9.06 |
| 90 Degrees at 5pm tonight. Quite hot so I took it very easy. Actually had some inflamation along the outside of my right foot above the ankle. Probably a touch of overuse injury from the high mileage week last week. Will take it easy with both miles and pace this week. Splits on the 9.06 in 1:11:51 (7:55s) as follows: 8:15, 7:53, 7:41, 7:51, 8:03, 8:08, 8:01, 7:48, 7:37, :29 (.06 -- 8:11s) |
| Asics Cumulus #2 Miles: 9.06 |
| | 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 |
| Ankle is definitely inflamed. Might ride the recline bike after work tonight if I have time. Iced the ankle twice today. Will do 2 or 3 times tomorrow and continue to postpone running until the inflamation goes away. | | 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 |
| More rest and icing today. Swelling seems to be going down. Muscle nearby may be a bit tight, so I will do some stretching later. | | 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 |
| More icing and stretching today. Will test out the ankle tomorrow. | | 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 | 1.00 | 5.00 | 2.00 | 0.00 | 8.00 |
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3:30pm and 77 degrees. Modest humidity, actually a fairly decent day for June day in St Louis. Tested the ankle and everything felt fine today. 4 mile out and back for a total of 8. 2 mile warm-up, 4 mile pick-up, 2 mile cool down. Running time 59:58 (7:30s). Splits as follows: 7:37, 7:27, 7:16, 7:18, 7:08, 6:46, 8:06, 8:16. Left quad was a little tight at the end, but nothing major considering it was my first day running in 4 days. |
| Asics Cumulus #2 Miles: 8.00 |
| | 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 | 5.50 | 1.00 | 0.00 | 6.50 |
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Ran to the Running Center today and tried on 2 pairs of shoes. Ran about .2 miles in the shoes. Then ran home. Total today was only 6.5, but that was enough for now. Splits as follows:
8:09, 7:41, 7:27, 7:26, 7:31, 7:31, 2:25 (.3 -- 8:03s) + .2 at the store. |
| Asics Cumulus #2 Miles: 6.50 |
| | 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 | 1.00 | 15.50 | 7.06 | 0.00 | 23.56 |
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| Asics Cumulus #2 Miles: 23.56 |
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