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

Week starting Aug 30, 2009

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	4.00	35.27	5.50	0.00	44.77

Asics Cumulus #3 Miles: 17.77	Saucony Ride Miles: 27.00

Mon, Aug 31, 2009

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	8.50	0.00	0.00	11.50

Temps in the upper 60s to low 70s @ 9:30am. 11.5 miles today with 5.5 of them between 7:15 and 6:45s, but this is just a guess as my garmin had battery issues.

Asics Cumulus #3 Miles: 11.50

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Tue, Sep 01, 2009

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	4.50	5.50	0.00	10.00

Temps in the low 70s this morning. Ran up to the Y (3 miles [aver ppm 7:30]), then did 5.5 with Nancy and Julie (8:45s), then 1.5 back home (7:20s). A good mostly recovery day.

Saucony Ride Miles: 10.00

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Wed, Sep 02, 2009

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	1.00	8.00	0.00	0.00	9.00

9 miles today in 1:05:37 (7:17s). Good run today, splits as follows: 7:29, 7:21, 7:11, 7:25, 7:24, 7:26, 7:11, 6:50, 7:15 (cool down mile) A few good hills in there too.

Saucony Ride Miles: 9.00

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Thu, Sep 03, 2009

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	6.27	0.00	0.00	6.27

6.27 in 47:02 (7:30s) Easy recovery-ish/base run today.

Asics Cumulus #3 Miles: 6.27

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Fri, Sep 04, 2009

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	8.00	0.00	0.00	8.00

8 miles in 1:01:41 (7:42s). Recovery day today, somewhat warmer and quite humid too.

Saucony Ride Miles: 8.00

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Sat, Sep 05, 2009

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

Did about 6 hours of heavy manual labor Friday night until about 3am in the morning Saturday pushing squeegies and chopping ice. We're taking our ice out this weekend at the ice rink so we can put a new sheet in.

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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	4.00	35.27	5.50	0.00	44.77

Asics Cumulus #3 Miles: 17.77	Saucony Ride Miles: 27.00

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