| 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 | 3.00 | 0.00 | 0.00 | 2.00 | 37.01 | 0.00 | 3.00 | 45.01 |
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| Asics Cumulus #2 Miles: 35.01 | Saucony Ride Miles: 10.00 |
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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 | 12.01 | 0.00 | 0.00 | 14.01 |
| 4pm, humid, 74 degrees. Not a bad day overall for a run. The first part of this run included some tough uphill sections through mile 5 or so. From about 5.25 to 6.75 there was little relief from the sun. It was mostly overcast and the majority of the run was shaded by trees, but this section was in the open and the sun came out for a bit. After mile 8 or so I hit a slight downhill section that began a 3 mile pick-up to marathon pace. After the first mile the rest of the pick-up was mostly flat. I followed this up with 3 more aerobic base miles. 14.01 in 1:46:09 (7:34s). Splits as follows: 7:42, 7:29, 7:50 (uphill sections), 7:52 (uphill sections), 7:55 (uphill sections), 7:49 (uphill sections, 7:35, 7:37 (short but tough uphill section), 7:11 (slight but long downhill section), 7:00, 6:45, 7:43, 7:34, 7:57 (uphill section). |
| Asics Cumulus #2 Miles: 14.01 |
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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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2pm, 85 degrees, fairly humid. 10 mile aerobic base run today in 1:16:30 (7:39s). Splits as follows:
7:48, 7:44, 7:30, 7:32, 7:46 ... (5 minute break here to get some water and cool down a bit from the heat) ... 7:50, 7:44, 7:36, 7:05, 7:50. |
| Saucony Ride Miles: 10.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Complications kept me from running today. | | 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 | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 0.00 | 3.00 | 8.00 |
| 10pm, 89 degrees, 70% humidity. Planned to do at least 2 x 2 miles @ 10k race pace tonight, but I didn't get the best food today and the conditions were brutal for that time of night. Did a 2 mile warm-up in 14:30 and knew it was going to be a struggle tonight. After 1 mile of my first repeat I bagged it and basically figured it would be better to maintain pace and shorten distance than to maintain distance and slow down pace. As such, I did the following tonight: 2 mile warm-up in 14:30; 1.25 miles @ 6:35 with .75 miles active jogging recovery; 1 mile @ 6:25 pace with 1 mile active jogging recovery; .75 miles @ 6:07 pace with 1.25 miles active jogging recovery. Not the best workout, but it wasn't a waste either and should leave me with a bit to give in another go at something similar in a couple days. |
| Asics Cumulus #2 Miles: 8.00 |
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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 | 5.00 | 0.00 | 0.00 | 5.00 |
| 4pm, 95 degrees, heat index of 105. Good stuff! Took it real easy with the conditions. 5 miles in 41:05 (8:12s). Splits as follows: 8:22, 8:28, 8:00, 8:12, 7:59. |
| Asics Cumulus #2 Miles: 5.00 |
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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 | 8.00 | 0.00 | 0.00 | 8.00 |
| These conditions are beginning to take their toll. 5pm, 89 degrees, 67% humidity. Had planned to do 13 tonight, but realized I'd was toast at 8. Can't wait to get to Michigan for 3 weeks. 8 miles in 1:00:17 (7:32s). Splits: 8:03, 7:26, 7:06 (stopped at the house for water and to towel off), 7:41, 7:39, 7:18, 7:19, 7:40. |
| Asics Cumulus #2 Miles: 8.00 |
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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 | 3.00 | 0.00 | 0.00 | 2.00 | 37.01 | 0.00 | 3.00 | 45.01 |
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| Asics Cumulus #2 Miles: 35.01 | Saucony Ride Miles: 10.00 |
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