| 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 | 0.00 | 0.00 | 5.20 | 33.88 | 0.00 | 0.00 | 40.08 |
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| Saucony Ride Miles: 8.40 | Asics Cumulus #2 Miles: 22.18 | Asics Cumulus #3 Miles: 9.50 |
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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 | 0.00 | 0.00 | 2.20 | 5.20 | 0.00 | 0.00 | 8.40 |
| Nice night for a run. 9pm and probably 70 degrees, humidity wasn't too bad. Did 4.2 out and 4.2 back. My garmin is completely shut down, so I had to get the watch back out. I think the entire run was probably progressive through 7.4 miles. I know I hit the first mile in 8:15 and miles 2 and 3 were around 7:30s, which would put the next 1.2 in 8:45 or 7:18s. Next 1.2 on the way back was in 8:12 (6:50s). Next mile was somewhat uphill and I may have been off on the mark, but I think it was pretty accurate. I hit 6:57 on this one and finished with a 6:18 mile. Then did a cool down mile in 7:52. Time out was 31:58 (7:37s) and the 3.2 before the cool down on the way back was 21:27 (6:42s). Total run was 8.4 in 1:01:16 (7:18s) | |
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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 | 7.03 | 0.00 | 0.00 | 7.03 |
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Some easy base miles tonight, humid but mostly cooler (mid-70s). 8:30pm. 7.03 miles in 54:44 (7:46s). Splits:
8:19, 7:58, 7:46, 7:44, 7:44, 7:23, 7:31 + .03. |
| Asics Cumulus #2 Miles: 7.03 |
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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 | 7.00 | 0.00 | 0.00 | 7.00 |
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12pm, humid and low 80s. Ran home from the car dealership. First mile downhill, 2nd mile uphill and mile 6 and 7 uphill. While this was officially in the aerobic base pace range, the run felt more like steady state. I think I'm losing a bit of base from the decreased mileage I've had the last 2 months. Kids go to school in 3 weeks, things should get back to normal. Splits:
7 miles in 51:39 (7:22s) -- 7:39, 7:27, 7:22, 7:17, 7:18, 7:20, 7:12 |
| Asics Cumulus #2 Miles: 7.00 |
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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 | 1.00 | 7.15 | 0.00 | 0.00 | 8.15 |
| Upper 70s and humid at noon. Ran to the car dealership to pick up the mini-van. First 6.85 was progressive in 50:20 (7:21s -- Garmin was actin up again and I couldn't use it) then cooled down for 1.3 in 9:47 (7:32s). I was probably running around 6:45s, so 7:30s was a reasonable cool-down pace. Total run was 8.15 in 1:00:07 (7:23s). Today felt a bit better than yesterday, the end was a touch of a push, but most of it felt like aerobic base instead of steady state aerobic. |
| Asics Cumulus #2 Miles: 8.15 |
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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 | 2.00 | 7.50 | 0.00 | 0.00 | 9.50 |
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Upper 70s and humid at 5pm. It had just rained earlier today, so the humidity was fairly excessive. Was planning on 11, but at the 5 mile mark I was having some GI issues and decided that I should turn around and head back instead of pushing on and around the full loop. I also cut about .5 miles out by taking a different route back. 9.5 miles in 1:09:52 (7:21s). Similar to yesterdays run, progressive, but this time with garmin splits.
7:58, 7:36, 7:28, 7:34, 7:18, 7:11, 6:58, 6:40 -- switch to cool down mode 7:13, 3:51 (.5 miles @ 7:44s) |
| Asics Cumulus #3 Miles: 9.50 |
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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 | 0.00 | 0.00 | 5.20 | 33.88 | 0.00 | 0.00 | 40.08 |
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| Saucony Ride Miles: 8.40 | Asics Cumulus #2 Miles: 22.18 | Asics Cumulus #3 Miles: 9.50 |
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