| 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 | 1.00 | 1.00 | 6.75 | 0.00 | 3.00 | 38.05 | 1.85 | 0.00 | 51.65 |
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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 | 6.30 | 0.00 | 0.00 | 6.30 |
| Noon, 84 degrees and humid (these weather reports are getting old). Very casual 6.3 miler today just to get out and keep the legs moving. Total time was 50:58 (8:05s). Nike Elites - 153.25 | | 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 | 0.00 | 0.00 | 0.00 | 11.05 | 0.00 | 0.00 | 11.05 |
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8:30pm, 80 degrees, and very humid tonight. 11.05 miles -- first double digit continuous run since the injury. Just an easy pace tonight 1:26:21 (7:49s). Felt a bit sluggish, but had a steak dinner about an hour and a half before the run. Not excessive, just a steak with some yellow peppers and onions off the grill, but I think enough to slow me down a bit in the beginning. First 3 miles were at 8:15 pace.
Nike Vomero - 172.85
On a side note, I was very happy with last week. In the infamous words of my late coach Lake Ann Dan Young -- "Hubba, hubba, we put some money in the bank this week."
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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 | 1.00 | 1.00 | 1.00 | 0.00 | 1.00 | 2.00 | 1.20 | 0.00 | 7.20 |
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These evening runs are getting intefered with by my diet. I have to plan for these a bit better. I did ok tonight though, except that I had McDonald's for dinner (fish sandwich and a big and tasty) because it was Ivan's (my middle son) birthday and that was his choice for birthday dinner. Plus cake and ice cream later. Did the run about 3 hours after dinner and an hour after cake and ice cream. Did 2 2-mile pick ups tonight with 2 miles in between and 1.2 at the end for a total of 7.2 miles in 51:31 (7:09s). 9pm, 83 degrees and humid. First 2 mile splits were 7:10 and 6:45 for a 13:55 (6:58s). Then hit a mile at 7:36 followed by a mile at 7:25. My 2nd 2 mile pick up splits were 6:25 and 6:04 for 12:29 (6:15s). Finished with 1.2 miles in 10:03 (8:22s).
Nike Elite - 160.45 | | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off Today. | | 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 | 4.75 | 0.00 | 0.00 | 3.00 | 0.65 | 0.00 | 8.40 |
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9:15pm, 80 degrees and very humid. 1.5 mile warm up in 11:36 (7:44s). 4.75 in 32:38 (6:52s). .65 in 5:42 (8:45s). Then 1.5 in 11:47 (7:51s). Total run 8.4 in 1:01:45 (7:21s). The speedy portion of this run was a bit of work tonight. The humidity and dinner was working on me. I just have to find a better way to combine dinner and running. 2 hours between eating and running doesn't seem to do it. I've always been one who needs to run on a relatively empty stomach.
So, I thought that maybe I was just working too hard to only be doing 6:52s. I took the car out to measure the distance. Ugh. I should have just stuck with what I had. I knew the route I ran was 5.4 miles (4.75 + .65). However, it appears that it was more like 4.65 and . 75. So this makes the speedy portion even slower. New ppm should be 4.65 in 32:38 (7:01s) and .75 in 5:42 (7:36s). This seems more accurate, because I did not think that when I eased off the pace I dropped off nearly 2 minutes/mile. But this is a big downer to some extent. I do need to consider the heat and humidity as factors, but I wouldn't say they were any different from last thursday when I was able to bang out 5.6 miles at an average pace of 6:43. The difference must be two-fold between these two runs. First I was probably better hydrated last Thursday and Second I was running about 4 hours after dinner instead of 2. Night runs are essentially the way to go here in St Louis so I guess I'm either going to have to eat very light and then again after the run, or run later. I also need to consider the possibility that I've done too many quicker miles lately. I've had to break up my runs a bit lately due to time constraints, so when I'm only going 4 miles at a time I have a natural tendency to pick up the pace. I'm curious as to how this plays into the sort of neurological stress that Sasha often talks about. I know that studies indicate that if you take 2 groups of runners and they run the same mileage/day, but 1 group does 2-a-days and the other group just 1 run, the 2-a-day group has a tendency to get a quicker LT/AT pace as a result. I'll post a thread about this on the message board.
Nike Elite - 168.85 | | 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 | 1.00 | 0.00 | 2.00 | 5.95 | 0.00 | 0.00 | 8.95 |
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So I had to do another one of those run to work, run home things today. Ran to work at 5pm, 91 degrees with a dewpoint of 74 giving us a relative humidity of over 60%. Ugh. Did 3.55 miles on the way to work tonight. Splits were as follows: 7:05, 6:50, 7:16, and 4:14 for the .55 (7:42). After work at 1am the temp was 82. Did 5.4. First 2.4 in 18:10 (7:34s). Last 3 in 22:00 (7:20s). Quite happy with the run home as I was running at a pace that I considered moderate easy. The way there I was late and pushing it, but the temperature and humidity were quite oppressive. I'll take the splits from a cold start.
Nike Vomero - 181.8 | | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 | 0.00 | 0.00 | 9.75 |
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9.75 easy today. Heat and humidity oppressive. 3:30pm, 93 degrees, excessive humidity. Stopped for water at the 40 minute mark at the Glendale Firehouse where the fireman gave me a bottle of water and then stopped again at the 65 minute mark at Webster Groves YMCA to use the drinking foutain. Total run time 1:15:43 (7:46s). To be honest I thought I was running much closer to 8s. Very pleased with this run.
Nike Vomero - 191.5 | | 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 | 1.00 | 1.00 | 6.75 | 0.00 | 3.00 | 38.05 | 1.85 | 0.00 | 51.65 |
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