| 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 35.80 | 0.35 | 2.17 | 38.82 |
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| Asics Landreth Miles: 17.02 | Asics DS Trainer #1 Miles: 13.00 | New Balance 578 Miles: 8.80 |
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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 | 9.00 | 0.00 | 0.17 | 9.17 |
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Noon, sunny, fairly hot, mid 80s, lower-moderate humidity. 8 miles with a 3 minute water stop at 5.3. Finishing mile in 7:15 (ave pace: 7:31s). .17 miles walking followed by 1 mile cool down at 8:02. Decent run today. Base pace is coming down quickly as the temps are starting to drop. Should easily be doing sub 7:15s within a few weeks if the temps get into the 70s. |
| Asics Landreth Miles: 9.17 |
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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 | 6.50 | 0.00 | 1.50 | 8.00 |
| 9am run. Ugh. I really hate morning runs. My body feels so incredibly sluggish if I run anytime within the first 2 hours of being up. I just need time to work the kinks out, so to speak. At any rate, 80 degrees, sunny, hot, quite humid. Today was the beginning of the Fall Women's Training Group I run. So I ran 3.5 miles up to the track, together we ran 2 miles on the track running the straights (30s) and walking the turns. Then another 2 miles home followed by .5 mile walking cool down. Everything was working against me today. Not enough 'Up Time' before the run, short nights sleep, woke up with throbbing leg from pinched nerve or muscle tightness that I was able to work out with some stretching, and I ate too close to my run. Good thing it was a recovery day. |
| Asics DS Trainer #1 Miles: 8.00 |
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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 | 0.00 | 7.50 | 0.35 | 0.00 | 7.85 |
| Temps in the upper 70s to near 80. Sunny, but less humid than yesterday. 7.5 miles @ 7:21s. 3 minute rest after 5. My leg (leg) was a bit sore/swollen feeling near the ankle and behind the knee. Probably a touch of overuse. I'm on pace for 50 miles this week. Haven't done more than 45 most of the summer and only probably a handful of weeks over 40. Thus, the quick break before I hit the longest of the 6 hills on this run. Finished it off with .35 easy jog near 9:00s for the cool down. |
| Asics Landreth Miles: 7.85 |
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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 | 8.80 | 0.00 | 0.00 | 8.80 |
| Nice day. Noon, mid 70s, sunny, slight humidity. 8.8 continuous AB miles today. Ave pace for 8.35 was 7:37s followed by .45 cool down. |
| New Balance 578 Miles: 8.80 |
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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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.50 | 5.00 |
| At work tonight. 1 mile warm up on track @ AB pace. 2.25 miles of stadium stairs, hitting the ups quick and high knees, followed by .25 mile on the track ABP, then 1 mile of 1/4 mile pace on the straights and easy jog the turns followed by .5 mile cool down @ ABP. |
| Asics DS Trainer #1 Miles: 5.00 |
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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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 35.80 | 0.35 | 2.17 | 38.82 |
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| Asics Landreth Miles: 17.02 | Asics DS Trainer #1 Miles: 13.00 | New Balance 578 Miles: 8.80 |
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