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

Week starting Sep 04, 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	1.00	0.00	1.00	47.66	0.00	0.40	50.06

Ascis DS Trainer #2 Miles: 20.50	Pro Grid Ride #1 Miles: 29.56

Sun, Sep 04, 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	1.00	5.85	0.00	0.00	6.85

6.85 miles; mile 6 @ 6:50 pace. Cooler temps today, pace dropped about 20-30 seconds/mile over the last couple weeks AB pace.

Ascis DS Trainer #2 Miles: 6.85

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Mon, Sep 05, 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	9.00	0.00	0.30	9.30

Ran out at the in-laws @ Lake St Louis today. The round trip was about 1 mile further than I was looking for, so it was a touch tougher than planned, but all in all, a decent run with a number of AB miles in the 7:30 range. This is good to see, pace is sorta slowly coming down and I feel in a few months I'll be back to my usual 7:15-7:25 comfortable AB pace. Stopped and walked .1 miles about half-way through when I stopped for a drink, plus about .2 miles at the end of a 1.5 mile stretch in the 6:45 range.

Pro Grid Ride #1 Miles: 9.30

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Tue, Sep 06, 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	8.11	0.00	0.10	8.21

Ran to the dealership to pick my car up -- 8.21 miles and considerably hilly; tough, but good run.

Pro Grid Ride #1 Miles: 8.21

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Wed, Sep 07, 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	1.00	0.00	0.00	10.20	0.00	0.00	11.20

1pm: 5.4 with mile 4 pick-up to about 6:30 pace.

6pm: 5.8 during my son's soccer practice.

Ascis DS Trainer #2 Miles: 5.40	Pro Grid Ride #1 Miles: 5.80

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Thu, Sep 08, 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

8.25 miles (rough road estimate) stadium stairs at work tonight in just under 59m.

Ascis DS Trainer #2 Miles: 8.25

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Fri, Sep 09, 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	6.25	0.00	0.00	6.25

6.25 miles stadium stairs at work.

Pro Grid Ride #1 Miles: 6.25

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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	1.00	0.00	1.00	47.66	0.00	0.40	50.06

Ascis DS Trainer #2 Miles: 20.50	Pro Grid Ride #1 Miles: 29.56

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