| 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 | 5.50 | 3.15 | 12.55 | 28.45 | 8.40 | 0.00 | 58.05 |
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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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Did an easy run today. 5.25 miles with .25 of them as 100 meter striders. Did 1 mile on the track, 3 miles on the road, then another 1.25 (4x100 meters) on the track with 100 of each 400 meters striders. Miles are being recorded under last Friday so as to keep my weekly mileage correct. Sometime in September my work schedule will change and I'll go back to Sunday being my day off.
Nike Elite - 235.75 | | 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 | 3.15 | 5.35 | 2.90 | 0.00 | 0.00 | 11.40 |
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5:15pm and 83 degrees. 10.5 mile run followed by a .9 mile cool down tonight. Total run time for 11.4 was 1:21:43. First 2 in 15:00 (7:30s). Next 3.15 in 21:47 (6:55s). Next 5.35 in 38:07 (7:08s). Followed by a .9 mile cool down in 6:48 (7:35s). This run was too fast. It was a good run run mostly at M-pace, but my intention was to keep the miles in the 7:20-7:30 range. Overall it didn't feel too stressed though.
Nike Elite - 247.15 | | 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 | 10.30 | 0.40 | 0.00 | 10.70 |
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Did Ye Ole Run To Work and Home tonight. 5pm and 83 degrees. 4.9 miles in 36:27 (7:26s). Good easy pace run.
10:30pm and 74 degrees. 5.4 in 39:53 (7:23s) followed by a .4 mile cool down in 3:14 (8:05s).
A good easy paced double today. I can really feel that my aerobic threshold is beginning to lower as my miles are getting back up there. I get to make the jump up over 60 mpw next week which will put me up over 70 mpw within 7 more weeks. This combined with the doubles I've been doing a few times a week is, I believe, the direct reason my aerobic pace has been coming down. The real test will be Lewis and Clark 1/2 Marathon on the 7th though.
Nike Elite - 257.85 | | 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 | 4.20 | 4.20 | 0.00 | 0.00 | 8.40 |
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9pm, 73 degrees and light drizzle. Did an 8.4 mile out and back to just past MQP tonight. Tried to keep my miles very light and easy and had some success on the way out. 4.2 out in 33:10 (7:54s). I think I was probably running a touch over 8s the first 2 miles and close to 7:45s the 2nd 2. Anyhow, the 4.2 back was in 30:18 (7:13s). Still the pace was comfortable, definitely not taxing.
Nike Elite - 266.25 | | 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 | 5.50 | 0.00 | 0.00 | 4.60 | 0.00 | 0.00 | 10.10 |
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8pm, 74 degrees and pouring rain tonight. First 2.3 miles in 18:01 (7:50s). 5.5 mile tempo run in 37:03 (6:44s). Finishing 2.3 in 17:00 (7:23s). Total run 10.1 in 1:12:05 (Ave ppm 7:08s). This was a tough run because of the rain. Major chaffage!
Nike Elite - 276.35 | | 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 | 3.00 | 6.45 | 0.00 | 0.00 | 9.45 |
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Ye Ole Run To Work and Home again.
5pm, 88 degrees, humid! 4 mile run to work, tried to keep it quick but still comfortable. Splits as follows: 7:36, 7:17, 7:01, 7:13 (ppma 7:17).
12am, 72 degrees, humid! Run home, tried to keep it light, completely in the aerobic zone. 5.45 miles in 40:29 (7:26s). Think I sped up a bit in the last mile when I heard a pack of foxes howling down by the railroad tracks 50 meters off the road!
243.55
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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 | 8.00 | 0.00 | 8.00 |
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8:30am, 83 degrees, and very humid! Ok, so my plan this morning was to go 10, but time didn't allow for 10 unless I hit them at a quick pace. I just didn't think this was a smart idea and altered the run to 8 miles at a very easy pace. This run was much akin to a cool-down after a workout. This was my cool-down for the week. It was also my 3rd run in 18 hours (17.45 miles) and I must say, I'm pretty much shot. With the humidity, only 6 hours of sleep, and basically having run home, gone to sleep and gotten up to go run, I'm very exhausted. However, the good news is that I've got almost 60 hours of rest ahead of me as my next run is not until Monday night. 8 miles in 1:04:22 (8:03s).
Nike Elite - 284.35 | | 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 | 5.50 | 3.15 | 12.55 | 28.45 | 8.40 | 0.00 | 58.05 |
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