| 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 | 2.00 | 3.00 | 42.07 | 5.41 | 0.25 | 52.73 |
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| Asics Cumulus #2 Miles: 10.00 | Asics Cumulus #3 Miles: 19.66 | Saucony Ride Miles: 23.07 |
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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 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 mile aerobic base run today. Solid easy run. Temps in the mid 70s and sunny. Splits as follows: 10 miles in 1:14:35 (7:27s) -- 7:46, 7:40, 7:27, 7:31, 7:31, 7:23, 7:20, 7:22, 7:24, 7:06 |
| Asics Cumulus #2 Miles: 10.00 |
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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 | 4.00 | 5.41 | 0.00 | 9.41 |
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9am, temps in the mid to upper 70s and sunny. Ran 2.3 miles down to the YMCA at standard aerobic base pace (7:30s). Picked up Julie and Karen and ran 3 very easy with them (10:00s). After I dropped them back off I hit 2 more miles ABP (7:15s) and then ran into Noreern. Ran 2.1 miles back towards my house at easy base pace (9:00s) where she continued on . |
| Asics Cumulus #3 Miles: 9.41 |
| | 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 | 3.00 | 6.81 | 0.00 | 0.00 | 9.81 |
| 9:30am, temps climbing into the low 80s and humid, definitely a warmer run than the last few weeks -- 9.81 miles in 1:13:08 (7:27s) 3 of these miles @ MGPish. Some good hills in this run today. Splits as follows: 7:51, 7:27, 7:27, 7:24, 7:29 (long and solid uphill in this mile), 6:59, 7:00, 7:28, 7:53 (another big hill), 6:05 (.81 miles @ 7:29s with 1 more good uphill, but not nearly like the other 2). Stopped at the Running Center at about 7.5 miles for 10 minutes to cool down, get a drink and talk to the guys for a bit before finishing with some easier miles. | |
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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 | 7.06 | 0.00 | 0.00 | 7.06 |
| Temps in the mid 80s and humid. Not feeling the love too much today. Not enough sleep last night and a couple beers too many. 7.06 in 52:30 (7:26s). Was going to do 8, but because I was feeling sluggish and am planning a long run tomorrow I cut it down a mile. | |
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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 | 10.00 | 0.00 | 0.25 | 10.25 |
| 10 mile run today in 1:16:38 (7:39s). 10am, temps in the mid 70s and very humid. Aerobic/fat miles. Splits as follows: 7:57, 7:32, 7:38, 7:39, 7:42, 7:44, 7:42, 7:36, 7:37, 7:26 followed by .25 mile regeneration. |
| Asics Cumulus #3 Miles: 10.25 |
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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 | 2.00 | 0.00 | 4.20 | 0.00 | 0.00 | 6.20 |
| Mid 70s and 10am. Did a 6.2 mile run today with 1 mile warm-up, then 1 mile tempo pick-up (6:36s), 2 miles, 1 mile tempo pick up (6:27s), 1.2 mile cool down. Most of my non-pick-up miles were between 7:30 and 7:45s. | |
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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 | 2.00 | 3.00 | 42.07 | 5.41 | 0.25 | 52.73 |
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| Asics Cumulus #2 Miles: 10.00 | Asics Cumulus #3 Miles: 19.66 | Saucony Ride Miles: 23.07 |
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