| 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 | 1.00 | 3.00 | 0.00 | 3.75 | 34.41 | 0.00 | 0.50 | 42.66 |
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| Asics Cumulus #2 Miles: 22.00 | Saucony Ride Miles: 12.50 | Asics Cumulus #3 Miles: 8.16 |
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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 | 7.50 | 0.00 | 0.00 | 7.50 |
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Ugh. Its been so long since I've had to do a day-after run I've forgotten how hard they are. 7.5 miles recovery/fat burning pace, lumbering away.
Splits: 8:13, 7:59, 7:48, 7:50, 7:56, 7:51, 7:34, 3:46 (.5 -- 7:34) |
| Asics Cumulus #2 Miles: 7.50 |
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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 | 1.00 | 3.00 | 0.00 | 1.00 | 7.50 | 0.00 | 0.00 | 12.50 |
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Ye ole run to work, run home today. Intended on the way there to do a completely progressive 7 miler getting down into the low 6:00s by the finish but hit it too hard in the 3rd mile. Was forced to stop, rest and then do it again. On the way home I ran with my backpack (5lbs) and hit steady aerobic base miles of 5.45.
To Work Splits: 7.05 miles in 49:11 (6:58s) -- 7:48, 7:05, 6:32, 3:56 (.61 -- 6:26s) [rested and then began with easy pace building quickly back to pace] 7:24, 6:32, 6:09, 3:41 (.43 miles recovery 8:31s)
From Work Splits: Garmin went janky on me and only came up with 5.31 miles, but I've tested this run in the car and with googlemaps multiple times, so I know its 5.45 miles; did it in 42:08 (7:44s) -- 8:16, 8:07 (Garmin was showing some seriously high pace rates in this mile, so I suspect it had troubles here and I think it was more along the lines of a 7:35-7:45 pace), 7:36, 7:47, 7:49, 2:31 (.31 miles @ 7:59s). |
| Saucony Ride Miles: 12.50 |
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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 | 10.00 | 0.00 | 0.00 | 10.00 |
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First hot day I've faced in 4 weeks as temps in Michigan and St Louis my first week back were in the low to mid 70s. 85 degrees and high humidity. 10 miles fat-burning aerobic base work (stopped multiple times to slow my heart rate down as a result of increased temps I'm not accustomed to so to keep these miles faster fat burning). 10 miles in 1:17:35 (7:45s). Splits as follows:
7:52, 7:44, 7:53, 7:47, 7:47, 7:44, 7:40 7:41, 7:34, 7:46 |
| Asics Cumulus #2 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 | 2.75 | 9.41 | 0.00 | 0.50 | 12.66 |
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AM: Plan today is a double. 7am and temps in the low 70s with high humidity. This run was a tough one, felt sluggish and really had to push through it. I suspect that my body was fat burning as a result of still recovering from yesterday, but at a faster pace. I hope anyway. Stopped at mile 4 and 6 to get a slight rest in. I think the Garmin was acting up a little on the run there. The 4th mile felt much faster than the Garmin showed, and the run back (this was an out and back) marked off at .08 miles further than the route out. I also thought that maybe my 4 mile marker was closer than the garmin showed when I was reaching that point. As such, I think this was 8.16 miles in 1:00:19 (7:23s -- garmin shows 7:28s for 8.08). Splits as follows:
8:08, 7:42, 7:28, 7:14 (mostly downhill and I felt I was running sub 7:00s), 7:21, 7:19, 7:09, 5:14 (.75 miles @ 6:59s), 2:41 (.33 recovery miles @ 8:11s)
PM: 5pm, high 80s, high humidity, sunny. Tough run here. My body has still not re-aclimated to this kind of heat and humidity and I'm fairly drained from the last 2 days. Had planned on 8 miles tonight, but there was no way it was happening. Got 4 Fat Miles in around 8:00/mile. 8:09, 8:00, 7:59, 7:49 and .5 miles walking. I finished at the community pool and went straight in for a dip to cool off. |
| Asics Cumulus #2 Miles: 4.50 | Asics Cumulus #3 Miles: 8.16 |
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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 | 1.00 | 3.00 | 0.00 | 3.75 | 34.41 | 0.00 | 0.50 | 42.66 |
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| Asics Cumulus #2 Miles: 22.00 | Saucony Ride Miles: 12.50 | Asics Cumulus #3 Miles: 8.16 |
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