| 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 | 4.50 | 1.00 | 0.00 | 5.00 | 48.03 | 1.00 | 5.51 | 65.04 |
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| Saucony Ride Miles: 33.54 | Asics Cumulus #2 Miles: 19.50 | Nike Pegasus Miles: 12.00 |
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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 | 2.00 | 4.00 | 0.00 | 0.51 | 6.51 |
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Some problems with the Garmin today. Got the message "Done with False Readings" or something like that. The splits do seem a bit all over the place, but the last 2 registerd correctly. At any rate, 80 degrees at 11am today. Did 6.51 in 49:00 (7:31s). Splits as follows according to the Garmin:
7:47, 7:18, 7:00, 7:40, 7:47, 7:02, 4:21 (.51 -- 8:34s) | |
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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 |
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12:30pm. Upper 70s to 80 today with relatively high humidity. Tough time for a run, so I went moderately easy until I warmed up. Got in about 1.5-2.0 miles at approximate steady state pace. Given the temps though, it was a pretty good workout. 9.0 miles in 1:09:21 (7:42s). Splits as follows:
7:59, 7:59, 7:43, 7:15, 3:35 (.52 -- 6:57s) [took a 2 minute stop here before finishing the last 2.5 easy] 7:37, 7:45, 3:46 (.48 -- 7:50s).
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| 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 | 2.00 | 6.03 | 0.00 | 3.00 | 11.03 |
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Nice cool morning. Temps in the upper 60s to 70 degrees. Ran to the YMCA, but only Julie and one other person was there. Ran with them nice and easy and paced them for 2 x 600 meter pick ups. Did about 3 mile to the Y, 3.5 with them, then did another 4.5 with 2 x 1 mile pick-ups built in. All told was 11.03 miles in 1:26:52 (7:52s).
Splits: 7:59, 7:28, 7:04, 8:30, 8:42, 8:51, 8:54, 7:16 (pick-up with 2 significant hills, 1 of which was about 500-600 meters long), 7:47, 3:55 (.53 -- 7:21s), 6:12, 4:08 (.49 -- 8:23s) |
| Saucony Ride Miles: 11.03 |
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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 | 0.50 | 1.00 | 0.00 | 0.00 | 12.00 | 0.00 | 0.00 | 13.50 |
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AM: Temps in the high 70s at the beginning and over 80 by the end. Humidity 70%. 9:30am. Felt very sluggish at the beginning today. Ran 3 miles, took 2 minute break, did 2 more, took 5 minute break for water, did 4 more. Total run was was 9 miles in 1:10:17 (7:48s). Splits as follows:
8:07, 7:59, 7:40, 8:05, 7:51, 7:58, 7:28, 7:09, 7:54
PM: 85 degrees and 74% humidity. 2 short pick-ups, the first one from a cold start with a mile recovery in between and a cool down. First pick-up 1.5 miles, 2nd pick-up 1 mile. Splits on the run as follows:
7:30, 3:22 (.5 -- 6:44s), 8:26, 1:57 (.25 -- 7:51s), 3:22 (.5 -- 6:44s), 3:09 (.5 -- 6:17s), 6:25 (.75 -- 8:36s) |
| Asics Cumulus #2 Miles: 4.50 | Saucony Ride 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 | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 1.00 | 2.00 | 12.00 |
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Quality run tonight. 3 mile warm up, 2 x 2 miles @ 10k race pace with 1 mile active jogging recovery after each followed by 3 mile cool down. Cool night in the upper 60s, but a fairly consistent wind on the front stretch at the track. Splits as follows:
7:55, 7:36, 7:16, 12:36 (2 mile pick-up -- 6:18s), 9:10 recovery, 12:44 (2 mile pick-up -- 6:22s), 9:01 recovery, 8:28, 7:47, 7:28 |
| Nike Pegasus Miles: 12.00 |
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
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3pm and 75 degrees. 6 mile recovery run today in 45:58 (7:39s). Splits as follows:
8:02, 7:35, 7:27, 7:36, 7:34, 7:42 |
| Asics Cumulus #2 Miles: 6.00 |
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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 | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
| 8pm and low 70s. Calm. Easy aerobic base run tonight [7 miles in 52:21 (7:28s)] with a couple pick-ups. Splits as follows: 7:45, 7:35, 7:39, 7:25, 7:00, 7:43, 7:11 | |
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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 | 4.50 | 1.00 | 0.00 | 5.00 | 48.03 | 1.00 | 5.51 | 65.04 |
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| Saucony Ride Miles: 33.54 | Asics Cumulus #2 Miles: 19.50 | Nike Pegasus Miles: 12.00 |
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