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

Week starting Aug 21, 2011

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	0.00	43.56	0.00	0.90	44.46

Ascis DS Trainer #2 Miles: 16.20	Asics DS Trainer #1 Miles: 17.00	Pro Grid Ride #1 Miles: 11.26

Mon, Aug 22, 2011

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	8.25	0.00	0.00	8.25

3 mile warm up (7:15s average) then 4.5 with Prague (8:00s), then .75 home.

Ascis DS Trainer #2 Miles: 8.25

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Tue, Aug 23, 2011

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	5.50	0.00	0.00	5.50

5.5 miles stadium stairs at work.

Asics DS Trainer #1 Miles: 5.50

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Wed, Aug 24, 2011

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	0.00	0.75	4.75

98 degrees at 6pm, very humid. Killer conditions tonight, could only muster 4 miles then walked .75 back to my son's soccer practice.

Pro Grid Ride #1 Miles: 4.75

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Thu, Aug 25, 2011

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	10.36	0.00	0.15	10.51

1:45pm -- 85 degrees (much better today!) and sunny with a little breeze, still hot though.

Knee locked up around 6 miles, walked it off for a bit, then finished easy.

10pm -- 4 miles stadium stairs at work very easy.

Asics DS Trainer #1 Miles: 4.00	Pro Grid Ride #1 Miles: 6.51

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Fri, Aug 26, 2011

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	0.00	0.00	7.50

10 sets stadium stairs at work (easy). Rough road estimate 7.5 miles.

Asics DS Trainer #1 Miles: 7.50

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Sat, Aug 27, 2011

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	7.95	0.00	0.00	7.95

3.85 AB pace, then 1 mile warm-up with Prague, followed by 1 mile @ 7:22 (the goal was 3 with 4 minutes rest between). We started the 2nd one (.3 in), but bailed on it when Prague didn't feel good. So we finished with a 1.8 mile easy.

Ascis DS Trainer #2 Miles: 7.95

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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	0.00	43.56	0.00	0.90	44.46

Ascis DS Trainer #2 Miles: 16.20	Asics DS Trainer #1 Miles: 17.00	Pro Grid Ride #1 Miles: 11.26

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