| 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 | 4.00 | 34.15 | 0.00 | 0.00 | 38.15 |
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| Asics Cumulus #3 Miles: 29.15 | 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 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
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1pm and 65 degrees. Finally, some relief from the heat! I actually had to take 3 days off after Saturdays race to let my 'tweak' heal. It still a little tight, but my approach to injuries is never to run through them. Better to miss 3 days now than 3 weeks 2 months from now. So today's run was mostly to test out the hip/groin/thigh area. It responded well, but we'll see how I feel tomorrow.
Today's run was 9 miles over absolutely and completely flat terrain. One is hard pressed to find a hill in Dundee, Michigan, my 2nd stop on my annual Michigan trip. Last summer I had the humerous pleasure of working out UFD (UnFit Dog), but I haven't been running here so I haven't had the opportunity to jog that thing around the block a few times. I'm sure he's as glad as can be as last summer once around the block nearly killed him. At any rate, today's 9 miles was in 1:05:09 (7:14s -- if we take out the cool down mile it was 7:10s). A good quality run with a progressive build towards a 6:50ish mile, then a slight back down and another smaller build up to a 6:45 mile. Splits as follows:
7:35, 7:24, 7:22, 7:06, 6:49, 7:17, 7:07, 6:46, 7:45 |
| Asics Cumulus #3 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 | 1.00 | 9.00 | 0.00 | 0.00 | 10.00 |
| 55 degrees at 8:30am for my last day in Dundee. Humid with drizzle sort of hanging in the air. Perfect running conditions. Did a 10 miler today mostly in the Steady State zone. Again, as all of Dundee is flat as a pancake, this run was also. Splits as follows: 7:39, 7:25, 7:18, 7:13, 7:13, 7:10, 7:15, 6:49 (nice pick-up here), 7:21 (bit of recovery here), 7:10 Total 10 miles in 1:12:17 (7:14s)
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| Asics Cumulus #3 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9am, breezy, temps in the low to mid 50s. Drizzle. Saw 4 deer on my run this morning. Cool. Garmin is acting up a bit in the woods. Garmin had me at 8.77 with 1 of my miles at 8:42, but the rest of them around 7:30ish. Double checked it with the car afterwards and the car odometer came out to exactly 9.0. I'm thinking in this case the car is probably more accurate, the Garmin may be struggling a touch with the signal out here. 9.0 in 1:08:13 (7:35s). Garmin had me at the following splits for 8.77: 8:00, 7:37, 7:38, 7:29, 7:33, 7:35, 8:43, 7:44, 7:43 (.77). Looks like it was doing ok until mile 7. I'm pretty sure the pace effort was steady throughout the run. Last 2 miles contained more hills than normal. The entire run was rolling, nice to be back to some variation.
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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 | 9.15 | 0.00 | 0.00 | 10.15 |
| 1:30 pm, sunny and 75ish. 10 miles aerobic base today. Total running time 1:14:20 (7:26s). Same rolling route as yesterday. No significantly noticeable Garmin failures, but I suspect the actual run was probably again about .1-.2 longer.
8:00, 7:25, 7:21, 7:24, 7:18, 7:14, 7:14, 6:45 (including the last half mile significant uphills), 8:00, 7:39.
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| Asics Cumulus #3 Miles: 10.15 |
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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 | 4.00 | 34.15 | 0.00 | 0.00 | 38.15 |
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| Asics Cumulus #3 Miles: 29.15 | Saucony Ride Miles: 9.00 |
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