Puttin' Money In The Bank (L.A.D.)

Reeds Lake Run

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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

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Gel Speedstar II Lifetime Miles:						93.35
Pro Grid Ride #3 Lifetime Miles:						400.95
Asics Cumulus #5 Lifetime Miles:						398.15

Totals

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	15.50	0.00	0.00	21.70

Thu, Jun 26, 2008

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

Drove to Hudsonville Michigan today. Haven't run since last Friday. Arch of my foot has been hurting. Still lingering pain across the top of the foot as well. Just have no clue what's up with this foot. At any rate, I was planning on running a race with my brother-in-law at Reeds Lake on Saturday, so I decided to test things out. Run went well. 1st 3 miles @ 8:00s, then mile 4 in 6:35ish, 1 mile at 7:30ish and then a second pick up for the closing mile, mostly downhill, in 6:15. Total run was 46 minutes.

(Nike Vomero - 54.8)

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Fri, Jun 27, 2008

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	6.50	0.00	0.00	6.50

48 minute run today at 1pm, Hot and Humid! Took it easy with my guess being that most of the run was between 7:45 and 8:15. Walked 5 minutes as a cool down afterwards. I'm guessing it was a 6.5 mile total workout.

Nike Vomero 61.3

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Sat, Jun 28, 2008

Race: Reeds Lake Run (6.2 Miles) 00:42:31, Place overall: 63, Place in age division: 12

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	3.00	0.00	0.00	9.20

Ran a 10k at Reeds Lake in Grand Rapids Michigan with my brother in law today. I'm pleased with my time, given the fact that I've only run a couple handfull of times over the last 8 weeks. I've definitely lost a considerable amount of fitness, but its coming back. The day wasn't terribly hot, but very humid. I was drenched within the first mile. Chris, my brother in law, went out a bit faster than I did and picked up a 30 second lead by mile 2. I began to slowly reel him in though and caught somewhere before the 5 mile marker. From this point in I slowed my pace a bit and ran it in with him. Splits were as follows:

1 - 6:35

2 - 6:46

3 - 6:57

4 - 6:59

5 - 6:52

6.2 - 8:19 (6:55s)

2 mile warm up in Nike Vomero - 63.3

Race and 1 mile warm down in Asics Gel Speedstars - 43

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Totals

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	15.50	0.00	0.00	21.70

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