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

Week starting Jul 10, 2011

15% off for Fast Running Blog members at St. George Running Center!

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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to Ukraine's Armed Forces

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	0.00	0.00	0.75	0.00	35.20	0.00	1.05	37.00

Pro Grid Ride #1 Miles: 30.30	Asics DS Trainer #1 Miles: 6.75

Sun, Jul 10, 2011

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	0.75	0.00	6.05	0.00	0.30	7.10

95 degrees and very humid (heat index near 105) at 8pm. Picked up Parag after 1 mile and did 3 with him, then did 3 more with 6 hills (hit hard) mixed in.

Pro Grid Ride #1 Miles: 7.15

Comments(5)

Mon, Jul 11, 2011

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	0.15	8.15

Noon: 3 easy miles in the blistering heat and humidity (temps near 100 today with high humidity).

2:30pm: 5 miles on the dreadmill starting at 8m30s pace (7.5) and upping pace every 1/4 mile to 7m30s pace (held pace for 2.25 miles then .25 mile cool down followed by .15 walking.

Pro Grid Ride #1 Miles: 8.15

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Tue, Jul 12, 2011

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

Temps over 100, 7 miles on the dreadmill.

Pro Grid Ride #1 Miles: 7.00

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Thu, Jul 14, 2011

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	7.40	0.00	0.60	8.00

90 degrees, 56% humidity. 3pm run -- 7.4 miles running with .6 miles walking mixed in at 4 different times to keep the heart rate down and keep from overheating too much.

Pro Grid Ride #1 Miles: 8.00

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Fri, Jul 15, 2011

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	6.75	0.00	0.00	6.75

9 sets of stadium stairs at work ... felt sluggish, but got them in nonetheless, rough road equivalent 6.75 miles.

Asics DS Trainer #1 Miles: 6.75

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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	0.00	0.00	0.75	0.00	35.20	0.00	1.05	37.00

Pro Grid Ride #1 Miles: 30.30	Asics DS Trainer #1 Miles: 6.75

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