| 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 | 49.50 | 1.00 | 0.00 | 54.50 |
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| Saucony Ride Miles: 19.00 | Asics Cumulus #2 Miles: 11.00 | Asics Cumulus #3 Miles: 24.50 |
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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 |
| Quick aerobic base run this morning in Dundee, MI before heading home from the vacation. Temps in the low 70s at 9am. 8.0 miles in 1:01:11 (7:38s). Nothing special here, just a normal base run. Splits: 8:04, 7:34, 7:35, 7:29, 7:46, 7:41, 7:41, 7:17 (I wanted to keep this mile a touch slower, but I had to drop a duece! -- lol, vacation weight comin off baby!) | |
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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 | 1.00 | 0.00 | 11.00 |
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Did ye ole "Run to work, run home" thing today. 5.5 miles each way. Not sure the conditions exactly, but I would guess temps in the mid 80s with the run home being considerably humid. On the way to work I did a bell curve pick-up. On the way home I concentrated strictly on trying to keep my miles fat-burning miles (7:45-8:00). I was at work about 6 hours.
Splits to work: 5.5 in 40:31 (7:20s) -- 7:42, 7:23, 6:47, 7:24, 7:36, 3:38 (.5 -- 7:16)
Splits home: 5.5 in 43:01 (7:49s) -- 8:14, 7:44, 7:50, 7:42, 7:36, 3:51 (.5 -- 7:46) |
| Asics Cumulus #2 Miles: 11.00 |
| | 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 | 11.00 | 0.00 | 0.00 | 11.00 |
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Very difficult run tonight. To start with the conditions were tough -- 75 degrees and 90% humidity at the start of the run (9pm). Additionally, I just don't do well in the summer, especially when its humid, if I haven't had 4-5 hours to digest dinner. Tonight's run was 3.5 hours afterwards. I should have been good, but I was dealing with some GI issues from miles 4 to the finish causing some rough cramping and such. At mile 8 I began to feel a touch humidity sick. At mile 9 I wanted to stop and rest for a touch, but I knew if I did I'd never get going again and I was 2 miles from the house still. I muscled through mile 9 and was going to alter my route (originally I had planned to do 12) and walk the last mile, but when I got through 10 miles I decided to try to gut it out to within .5 miles of my house. When I got there I gutted it out to the finish. I noticed something in addition to all the issues that were going on. When a fat-burn run starts to get tough I have a tendency to want to speed up. It dawned on me tonight that this is probably my bodies response to the fat burning, begging me to bump into carb burning. All in all, I was able to grind out a few more miles than I thought I was going to be capable of at mile 8. Glad its over and tomorrow is an 8 miler.
Fat-burn splits: 11 miles in 1:27:01 (7:54s) -- 8:20, 7:46, 7:58, 7:45, 7:54, 7:47, 7:56, 7:46, 7:49, 7:51, 8:04 |
| Saucony Ride Miles: 11.00 |
| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
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66 minutes of stadium stairs at work tonight. Rough road equivalent: 9 miles. |
| 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 | 3.00 | 12.50 | 0.00 | 0.00 | 15.50 |
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First long run of significance since Boston. Temps in the mid 70s with moderate humidity. 15.5 miles in 1:56:09 (7:29s). First 9 miles progressive building to the last 3 miles or so at MGP. Immediately switched into 6.5 miles coasting in the 7:30 range. At mile 13 or so I was thinking of just heading home and calling 13.5, but I forced myself to turn on a route that would add an extra .5, during the course of that turn I determined that I could gut it out to my originally planned 15 miles and even got an extra .5 on top of that. Route was fairly rolling hills. Splits as follows:
8:13, 7:43, 7:37, 7:31, 7:37, 7:02, 6:44, 6:42, 7:51, 7:39, 7:32, 7:37, 7:35, 7:28, 3:48 (.5 -- 7:40). |
| Asics Cumulus #3 Miles: 15.50 |
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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 | 49.50 | 1.00 | 0.00 | 54.50 |
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| Saucony Ride Miles: 19.00 | Asics Cumulus #2 Miles: 11.00 | Asics Cumulus #3 Miles: 24.50 |
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