| 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 | 0.00 | 0.00 | 1.00 | 2.31 | 38.63 | 0.00 | 0.00 | 41.94 |
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| Asics Cumulus #2 Miles: 22.12 | Saucony Ride Miles: 5.32 | Asics Cumulus #3 Miles: 14.50 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
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75 degrees and humid at 9:15am. Today it begins. 10 years in the waiting, all kids in school full day! Sa-weet! And so I begin the climb towards 75mpw. 8.5 miles today easy in 1:04:17 (7:33s). Splits as follows:
8:05, 7:34, 7:32, 7:42, 7:32, 7:33, 7:24, 7:13, 3:38 (.5 -- 7:16s). |
| Asics Cumulus #2 Miles: 8.50 |
| | 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 | 1.00 | 8.42 | 0.00 | 0.00 | 9.42 |
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AM: Hot and steamy. Was going to do an 8 miler, but at mile 3 I could tell that I didn't have the fuel for it. The run was at 10am and I had not yet eaten. I could feel a slight wave of naseau come over me, so I decided to turn the day into a double. 5.32 in 39:59 (7:31s). 7:38, 7:30, 7:25, 7:43, 7:26, 2:15 (7:07s).
PM: 5:15 still hot and steamy. 4.1 miles in 31:00 (7:33s) -- 7:53, 7:32, 6:58, 7:53, :42 (7:12s). |
| Asics Cumulus #2 Miles: 4.10 | Saucony Ride Miles: 5.32 |
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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 |
| Cooler today, but still humid. I can tell that I've lost a lot on my base and will need to go about building to 75mpw carefully to avoid injury. 7 miles in 53:36 (7:39s) -- 8:06, 7:44, 7:30, 7:38, 7:33, 7:27, 7:34 (stopped for water at a bank around 4.5 miles). |
| Asics Cumulus #3 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 | 0.31 | 7.19 | 0.00 | 0.00 | 7.50 |
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Temps in the mid 70s with a bit of humidity. 7.5 mile aerobic base run finishing with a .31 mile uphill pick-up. Running time 57:02 (7:36s). I'm still feeling out of shape from the layoff, but slowly recovering. Stopped for water at the 5.2 mark. Splits as follows: 7:57, 7:23, 7:44, 7:44, 7:41, 7:27, 7:23, 2:06 (.31 uphill in 6:44s), 1:33 (.19 recovery in 8:22s) |
| Asics Cumulus #3 Miles: 7.50 |
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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 | 0.00 | 0.00 | 1.00 | 1.00 | 7.52 | 0.00 | 0.00 | 9.52 |
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Temps in the upper 70s, tiny breeze. Great day for a run considering its August. 9.52 mile aerobic base run today. Finally felt like I got a good one in this week. Didn't stop at all in the middle of the run and hit my last 2 at MGP and faster. 9.52 in 1:11:01 (7:27s). Splits: 8:06, 7:45, 7:54 (uphill), 7:36. 7:15. 7:29, 7:23, 6:57, 6:27, 4:04 (.52 -- 7:54s). |
| Asics Cumulus #2 Miles: 9.52 |
| | 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 | 1.00 | 2.31 | 38.63 | 0.00 | 0.00 | 41.94 |
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| Asics Cumulus #2 Miles: 22.12 | Saucony Ride Miles: 5.32 | Asics Cumulus #3 Miles: 14.50 |
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