| 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 | | 0.75 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 | 2.60 | 0.00 | 10.70 | 24.65 | 3.65 | 0.00 | 50.35 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Actually did run today and logged it under last friday so the miles would be counted towards last week and not be counted towards this week, which is how I want it. Usually Sunday is my off day, but until the kids get back in school my workout schedule is a bit altered. | | 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 | 4.00 | 0.00 | 0.00 | 0.00 | 5.75 | 0.50 | 0.00 | 10.25 |
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Ran after work tonight. 9pm and 89 degrees. Still hot and humid as can be, but at least there was no sun to deal with. Did a 3 mile warm up in 22:15 (7:25s) and then hit the track for some tempo intervals. My goal was to hit 3 x 1.5 miles at sub 6:30/mile pace. That was a solid goal and I could have done it, had I not gone so sub 6:30 on the first one. First one was 9:17 (6:11s), second one was 9:32 (6:21s), and on the third one I was falling off the pace so I decided that it was better to maintain the goal pace then the goal distance so after 3/4s of a mile I hit the last quarter firm and finished with a 6:30 mile. I did a quarter mile slow jogging rest between intervals and then headed home. The run home was about 2.75 miles in 22:02 (8:00s). Overall I'm pleased with these interval splits. They're not quite what I was running in May, but then, I'm back down to 45ish mpw right now. So given heat, current training duration, mpw, and a nagging foot I need to consider this a small victory.
Nike Elite - 138.65 | | 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 | 8.20 | 0.00 | 0.00 | 8.20 |
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Ran out at Lake St Louis today. 85 degrees and considerably humid after last nights storms. 3:30pm. 8.2 mile easy loop in 1:04:35 (7:52s)
Nike Vomero - 139.4 | | Add Comment |
| | 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 | 0.00 | 0.00 | 4.10 | 2.20 | 0.90 | 0.00 | 8.20 |
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4.1 mile out and back to MQP at 9pm tonight. A cool and relatively non-humid 77 degree night. Did a 3 mile pick up from a cold start with a first mile in 7:25 and a 3 mile total of 21:37s (7:12s). Then did a 2.2 mile easy pace recovery in 17:33 (7:58s). Towards the middle to beginning of the last 3rd of this recovery my shoulder began to cramp up. Maybe I'm running low on salt or am a bit dehydrated. By the time I came to the end of the 2.2 miles though it was fairly gone so I gave it another go at the same 3 miles in reverse back to the house. I felt pretty winded a little over a mile in so I decided to just go 2.1. I'm having trouble picking up my mile markers in the middle of this course, but I know that I hit a mile mark at the end of the run that gave me a 6:30 split down the flat. I thought my first mile was in 7:25 and this is probably right because my overall split was 14:31 (6:55s). The first mile of this 2.1 was hilly and the 2nd mile was flat. Finished the run off with a .9 mile cool down in 7:35 (8:25s).
Nike Vomero - 147.6 | | Add Comment |
| | 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 | 2.60 | 0.00 | 3.00 | 3.70 | 0.00 | 0.00 | 9.30 |
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5pm: Ran to work tonight. 2.7 miles in 20:39 (7:39s). 72 degrees and light rain.
After helping out running the grill at the concession stand for the conference swim meet I ran home the long way. Its hard to understand one's body sometimes. Some nights you're body is just in the groove. I had planned on this just being a brisk easy run. 7:20-7:30 range. Everything felt comfortable, but I could just tell I was moving along. First 3 miles in 20:35 (6:52). Next .6 in 4:01 (6:42s). Next mile in 6:38 and the finishing mile in 6:27 for a 5.6 time of 37:41 (6:43s) and then a 1 mile cool down in 7:54. This was a good run for me. Moderate stress, I'm having a tough time with this template. I don't really know what to call miles run at 6:45 pace, for lack of a better category they're going under M-pace for now.
Nike Elite 147.95 | | Comments(3) |
| | 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 | 1.00 | 2.00 | 0.00 | 0.00 | 3.60 | 1.80 | 0.00 | 0.00 | 8.40 |
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Schedule didn't allow for much room to run today, so I had to run to work at 5pm and run home at midnight. 3.6 miles each way and tacked on an extra 1.2 cool down on the after work section. Temps and humidity were pretty high today, more so humidity than the temps. The way to work was in the mid 80s and the way home was in the high 70s, very humid.
To work 3.6 in 26:05 (7:15s) and home in 24:49 (6:53s). The splits on the way home were as follows... .6 in 4:30 (7:30), then 1 mile splits at 6:48, 6:32, and a finishing mile in 5:59 (this one had both uphill and down, actually with more up and at a steeper grade. Followed this up by a 1.2 mile cool down in 9:43 (8:06s)
Nike Vomero - 155.8 | | Add Comment |
| | 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 | | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 2.25 | 0.00 | 6.00 |
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Ran at work today. Hot and humid, 88 degrees and not a cloud in the sky. Did 3 miles easy (estimated pace without a watch) in 22-23 minutes (7:30s). Then did 3 miles on the track with 100 meters spint strides each lap (12x100) with the other 300 meters recovery pace. Total time for this was about 25 minutes.
Nike Vomero - 161.8 | | Comments(2) |
| | 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 | | 0.75 | 0.00 | 0.00 | 0.00 | 1.00 | 7.00 | 2.60 | 0.00 | 10.70 | 24.65 | 3.65 | 0.00 | 50.35 |
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