| 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 | 1.00 | 0.00 | 0.00 | 0.00 | 13.10 | 44.70 | 1.20 | 0.00 | 60.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off today. Sleep has been bad lately. Probably averaging about 5-6 hours a night. Got to find a way to fall asleep easier. | | 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 | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
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5pm, 78 degrees, and an almost cool breeze. Ran 3.3 miles to St Louis Running Center to see about some sort of arch support for my shoe. These Nike Vomero 3s seem to be a bit thinner in the arch than the 2s were. We couldn't find anything that really worked, so we're going to try to custom build one out of some cut up inserts. After that did 7.7 more. Tried to keep the run smooth and even today. Got on the border of tired around mile 9 or so, but nothing major. Running time 1:21:41 (7:26s).
Nike Vomero - 254.55 | | 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 | 10.90 | 0.00 | 1.20 | 0.00 | 12.10 |
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Ran to work and back tonight. 4:30pm, 81 degrees. 5.45 in 39:52 (7:19s).
Ran home at 8:30pm, 75 degrees. 5.45 in 39:00 (7:09s) and then did a 1.2 mile cool down in 9:44 (8:07s).
Nike Elite -255.75 | | 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 | 0.00 | 0.00 | 11.55 | 0.00 | 0.00 | 11.55 |
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5pm and 80 degrees. First 4.1 in 31:01 (7:34s) Next 7.45 in 57:18 (7:42s). Total run of 11.55 in 1:28:20 (7:39s)Although I was pretty shot at the end of this run, I was pleased with my ability to maintain a 'easy' pace. However, it did put more strain on my leg muscles, especially my quads.
Nike Elite - 267.3
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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 | 0.00 | 9.00 |
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7:45pm, 82 degrees and considerably humid. Ran down along the River Des Peres (sounds nice, except this is a large drainage system for rainwater that flows into the Mississippi. Given the humidity and the time of evening ... the gnats were terrible. Overall just a generally easy run tonight. I'm trying to taper without tapering for the 10k race on Monday. So I'm trying to keep my mileage fairly consistent but making the runs slower in pace. 4.5 mile out in 35:27 (7:53s) and 4.5 back [more uphill on the way back] in 34:51 (7:47s). Pretty even pace for the whole run, which is good.
Nike Elite - 276.3 | | 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 | 2.20 | 8.00 | 0.00 | 0.00 | 10.20 |
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10.2 mile run at work tonight. 80 degrees at 5:45pm. Good route with decent ups and down. Tried to keep the pace fairly easy, but did pick it up a bit in the last couple miles. Running time 1:15:22 (7:23s). Tomorrow will be a light and easy 5-7 then off on Sunday with the Labor Day 10k at the Creve Couer JCC.
Nike Elite - 286.5 | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.15 | 0.00 | 0.00 | 6.15 |
| Off today. But I'm logging tomorrow's miles here to keep the week mileage consistent. I've taken a liking to taking 2 days before a race off instead of the day before over my last few races. Sunday's mileage listed above. | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 13.10 | 44.70 | 1.20 | 0.00 | 60.00 |
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