| 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 2.00 | 6.75 | 11.95 | 31.20 | 2.20 | 0.00 | 59.35 |
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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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11am, 78 degrees and sunny. Did a 5 mile recovery run today in 39:04 (7:49s). I'm putting the miles under last Friday to keep these miles on the correct week.
Nike Elite - 185 | | 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 | 1.00 | 0.00 | 2.20 | 4.20 | 1.20 | 0.00 | 9.60 |
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8pm and 73 degrees. Did an 8.4 mile out and back to the corner past MQP tonight. This was supposed to be an easy run, and, for the most part, it was. However, I did crank up the pace for a couple miles on the way back. Out in 32:38 (7:45s) and back in 28:57 (6:54s). I did get a pace marker around mile 3 of 6:43 and my last .9 was in 5:42 (6:20s -- this has a solid uphill in it as well). Then did a 1.2 mile cool down in 9:45 (8:07s).
Nike Elite - 194.6 | | 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 | 1.00 | 0.00 | 0.00 | 2.75 | 5.35 | 0.00 | 0.00 | 9.10 |
| Did the ole Run To Work / Run Home thing today. 83 degrees at 5pm on the way to work. 3.75 miles in 26:02 (6:56s). Splits were as follows: 7:05, 6:21. 7:35 (1.05 miles - 7:13s) , and the last .7 in 4:58 (7:06s). Not sure why I decided to hammer that 2nd mile but half-way through it I decided to do that. 75 degrees at 10:45pm on the way home from work. Took the long route back. 5.35 miles in 41:29 (7:45s). Nice, easy, controlled LSD pace on the way home. Was an enjoyable run. Nike Elite - 203.7 | | 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 | 4.60 | 4.00 | 0.00 | 0.00 | 8.60 |
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5pm and 82 degrees today. The goal today was just to get miles in at a mostly easy and comfortable pace. I would say that it was a pleasant failure. It was a failure in the sense that by easy and comfortable I would put the pace between 7:35 and 7:45 for an average. Yet I ended up sub 7:20 overall. Lets take a look at the breakdown. 8.6 in 1:02:49 (7:18s). The first 1.55 were in 12:01 (7:45s). The next 5.5 in 40:00 (7:16s). Last 1.55 in 10:47 (6:57s). An absolute progressive run, but in all honesty the pace didn't feel pressed. Definitely I was on target through the 1st 3rd and was probably still at the fast end of the target at the half-way point, but as the pace picked up, it didn't feel like I was doing anything but keeping the pace steady. I suppose this is another example of how as the body warms up properly it gets naturally faster.
Nike Vomero - 234.1 | | 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 | 1.00 | 0.00 | 2.40 | 7.60 | 0.00 | 0.00 | 11.00 |
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9pm and 80 degrees tonight. Humidity fairly tolerable, dare I say, comfortable. Did an 11 mile run. The goal was again to run easy pace (7:35-7:45). Haven't checked the splits yet, but I don't think I succeeded again. But, once again, the good news is that I felt that I was running at a comfortable pace. I would describe it as a notch below moderate, and the finish felt moderate (despite a 6:45 finishing mile). Total run time was 1:22:52 (7:32s -- aha! I almost kept it at pace ... of course, I went out at 24:15 through 3 miles). 1st 3 miles in 24:15 (8:05s). Next 4.6 in 34:35 (7:31s). Next 2.4 in 17:20 (7:13s). And a finishing mile in 6:45.
Nike Elite - 214.7 | | 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 1.00 | 0.00 | 5.25 |
| Off Today. But I'm logging Sunday's miles here to keep the weekly mileage correct. | | 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 | 3.00 | 0.00 | 6.75 | 0.00 | 6.05 | 0.00 | 0.00 | 15.80 |
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3pm and 83 degrees. 2 3-mile tempo runs with a 1.4 mile recovery run between. The first tempo run was a cold start run in 20:13 (6:44s). Splits for this run were 7:15, 6:50, 6:08 [half of this mile was downhill]. Then I did a 1.4 mile recovery run in 10:48 (7:43s). Then another 3 mile tempo run, but this one was more like a speed run than a tempo run (The reason for this is that once again I was supposed to do a race today, but did not get out of work until after 1am, assuming I was able to fall immediately asleep upon getting home I would have gotten 5 hours at best, the night before I was only able to get 4.5 hours. Given these factors I bagged the race again for the 2nd weekend in a row for the same reasons - As an aside, I had planned on running 15 mile consecutive, but schedules during the day did not allow for it) The second 3 mile block was run in 18:39 (6:13s). Splits were 6:20 (1/2 of this section was uphill), 6:08, and 6:11. After this I walked a .2 mile cool down in 2:32.
8pm and 72 degrees. 3.75 mile out in 28:23 (7:34s) and back in 25:42 (6:51s) followed by a .9 mile cool down in 7:18 (8:07s). Very pleased with the workouts today, despite the plans that fell through.
Nike Elite - 230.5 | | 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 | | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 2.00 | 6.75 | 11.95 | 31.20 | 2.20 | 0.00 | 59.35 |
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