Puttin' Money In The Bank (L.A.D.)

Week starting Aug 15, 2010

15% off for Fast Running Blog members at St. George Running Center!

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

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Gel Speedstar II Lifetime Miles:						93.35
Pro Grid Ride #3 Lifetime Miles:						400.95
Asics Cumulus #5 Lifetime Miles:						398.15

Totals

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	28.85	0.00	1.65	31.50

Asics DS Trainer #1 Miles: 15.15	New Balance 578 Miles: 9.10	Asics Landreth Miles: 7.25

Sun, Aug 15, 2010

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	6.35	0.00	0.00	6.35

Nice night, temps in the 70s, humidity relatively low. 6 miles @ ave. pace of 7:20s with .35 mile cool down.

Asics DS Trainer #1 Miles: 6.35

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Tue, Aug 17, 2010

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	8.50	0.00	0.60	9.10

So I think last thursday I strained my hamstring muscles doing one of those stupid competition things. I was racing 2 kids from the high school hockey team from goal line to goal line, they were on the ice, I was sprinting next to them. I figured if I could get out to a quick enough lead I might be able to hold them off over the short distance. Interestingly, I got out quicker and finished quicker, but they made up too much ground in the middle section and beat me by about 8-10 feet. At any rate, I think as a result I strained my hams. There were 2 fairly steep hills in today's run that I opted to walk up as a result of the strain. So 4.5 miles running, then .35 walking, then 4 miles running, then .25 walking.

New Balance 578 Miles: 9.10

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Wed, Aug 18, 2010

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	6.50	0.00	0.75	7.25

Got a little hotter today and more humidity back. Temps in the upper 80s to low 90s with moderate humidity. I was exhausted from little sleep the last 2 nights and cut the run short by a mile and walked half a mile home.

Asics Landreth Miles: 7.25

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Fri, Aug 20, 2010

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	7.50	0.00	0.30	8.80

Noon, temps in the low 90s, heat index over 100, very humid. 2 x 4.25 with .15 walking at the end of each lap. 10 minutes core temp cool down inside between laps. 2nd lap skies were overcast with a storm approaching and some temp cool-down. As a result I was able to jack the pace up for lap 2 getting in 1 mile at 6:50 pace, with the other 3 miles sub 7:30ish. First lap pace around 8:00s.

Asics DS Trainer #1 Miles: 8.80

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Totals

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	28.85	0.00	1.65	31.50

Asics DS Trainer #1 Miles: 15.15	New Balance 578 Miles: 9.10	Asics Landreth Miles: 7.25

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