| 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 | 7.20 | 1.00 | 1.00 | 2.00 | 22.40 | 7.10 | 2.00 | 42.70 |
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| Asics Cumulus #2 Miles: 25.50 | Saucony Ride Miles: 9.00 | Asics DS Trainer #1 Miles: 8.20 |
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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 | 1.00 | 1.00 | 5.50 | 1.00 | 1.50 | 10.00 |
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Another crushing heat run. 10 miles at 7pm, 92 degrees, heat index of 105, and 75% humidity. 10 miles tonight. 2 pick-up miles -- 1 in 7:09 and 1 in 6:44. Splits as follows:
8:31, 8:11, 7:44, 7:52, 7:45 (Stopped for a gatoraide at the house and to cool the body temp down a bit) 8:04, 7:09, 8:08, 6:44, 4:25 (.5 miles 8:50s), walked 1/2 mile to slowly bring the body down. |
| Asics Cumulus #2 Miles: 10.00 |
| | 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 | 1.00 | 1.00 | 0.00 | 1.00 | 5.00 | 0.00 | 0.50 | 8.50 |
| 99 degrees today with heat index nearing 110. Unfortunately its a dreadmill work-out. Actually, it was good that I went this route, gave me some confidence going into Saturday's 10k. Did a progressive 8 miler today starting at 8:00 pace and dropping the pace by 15 seconds every mile. Splits: 8:00, 7:45, 7:30, 7:15 (stopped to get a drink of water and a towel, sweat was beginning to fly off me), 7:00, 6:45, 6:30, 6:15 ... .5 mile cool down @ 8:30 pace. Good workout, I felt I could have gone another mile at 6:00 and possibly 1 at 5:45, but I'm not sure about that one. |
| Asics Cumulus #2 Miles: 8.50 |
| | Comments(1) |
| | 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 | 0.00 | 0.00 | 7.00 |
| 91 degrees, 5pm, but a touch lower humidity tonight. 7 miles aerobic base run in 53:08 (7:35s). |
| Asics Cumulus #2 Miles: 7.00 |
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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 | 6.10 | 0.00 | 6.10 |
| First day on our trip to Michigan. Did a 6.1 mile recovery run with my brother-in-law tonight. We pushed my daughter and niece in the 2 person jog stroller (about 80 lbs total). He took the way out and I took the way back. 6.1 in 52:44 (8:38s). | |
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| | Race: |
Reeds Lake 10k (6.2 Miles) 00:40:17, Place overall: 35, Place in age division: 6 | | 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 | 6.20 | 0.00 | 0.00 | 0.00 | 4.90 | 0.00 | 0.00 | 11.10 |
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Temps near 70 today for the race, 8:45am and somewhat humid, but nothing like St Louis. Truly conditions were ideal for me for this time of year. Did not break 40 minutes like I wanted to, but overall not a bad race for this early in the season. Got a 3 mile warm-up in and then waited for the start. We had a 2 minute warning, and then, interestingly, nothing except the starters horn. I ran a pretty solid, even effort race, but tweaked something in my upper groin, above my thigh and below my hip in the mid-section of the race. Ran through that. Had a mental struggle at the 5k mark when I realized I was running 10-15 seconds slow of breaking 40:00. I fell off the pace for a few minutes, but pulled through it by focusing on "pulling the road" and my breathing. Towards the end I tried to pick up the woman in front of me and help her catch the next woman ahead of her. The gap was about 100 meters with 1/2 a mile to go. At the 6 mile mark I had drawn her to within 15 meters, but we were probably running sub 6:00s and I just didn't have it in the tank to carry her all the way to her. My girl didn't end up catching her. At any rate, splits as follows: 6:15, 6:27, 6:40 (tough mile with some hills in it, mile marker at the top the toughest of them), 6:38, 6:27, 6:17, 1:37 for .26 (6:03s -- Garmin was off a bit, I came through the 6 mile mark at 39 flat, so really this was 1:17 for .2 6:25s). Not bad I suppose, 21 seconds/mile faster than last year and a 10k PR. |
| Asics DS Trainer #1 Miles: 8.20 | Saucony Ride Miles: 2.90 |
| | 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 | 7.20 | 1.00 | 1.00 | 2.00 | 22.40 | 7.10 | 2.00 | 42.70 |
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| Asics Cumulus #2 Miles: 25.50 | Saucony Ride Miles: 9.00 | Asics DS Trainer #1 Miles: 8.20 |
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