| 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 | 2.30 | 0.00 | 0.00 | 37.25 | 0.00 | 1.25 | 40.80 |
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| Pro Grid Ride #1 Miles: 32.80 | Ascis DS Trainer #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 | 6.03 | 0.00 | 0.00 | 6.03 |
| Easy run at the cottage on vacation in Michigan. |
| Pro Grid Ride #1 Miles: 6.03 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 6.36 | 0.00 | 0.50 | 6.86 |
| Somewhat hot afternoon run out at the cottage. The run was a bit sluggish as we hiked the Sleeping Bear Sand Dunes a couple hours earlier. Walked .25 around the end of each 3ish miles for a total running miles of 6.36. |
| Pro Grid Ride #1 Miles: 6.86 |
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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 | 6.16 | 0.00 | 0.50 | 6.66 |
| Nearly 90 today, but Michigan 90 is pretty easy to take with breezes and low humidity (relatively speaking), but the hills out here are trashing my legs fairly well. Just seemed like tough runs the last 2 days. |
| Pro Grid Ride #1 Miles: 6.66 |
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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 | 0.25 | 6.25 |
| 3 miles, then .25 walking, then 3 miles. Hilly terrain at the cottage in Michigan. |
| Pro Grid Ride #1 Miles: 6.25 |
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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 | 7.00 | 0.00 | 0.00 | 7.00 |
| Good 7 miler today ... moderate heat, low humidity, sunny. As usual, very hilly run at the cottage. |
| Pro Grid Ride #1 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 | 2.30 | 0.00 | 0.00 | 5.70 | 0.00 | 0.00 | 8.00 |
| 2 mile jog out to just before the 6 mile mark of the Cherry Festival 15k Race where I waited for my brother-in-law to get off McKinley hill. Paced him from there to the 8 mile mark (6:25 and 6:30) right to the pace he wanted. Felt good to blow the dust off the wheels for a bit (haven't done anything but AB work for a long time). Finished with 2.7 miles easy with a couple slight pick-ups. |
| Ascis DS Trainer #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 | 2.30 | 0.00 | 0.00 | 37.25 | 0.00 | 1.25 | 40.80 |
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| Pro Grid Ride #1 Miles: 32.80 | Ascis DS Trainer #2 Miles: 7.00 |
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