| 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 | 2.50 | 1.00 | 1.00 | 31.54 | 0.00 | 0.00 | 36.04 |
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| Saucony Ride Miles: 17.04 | Asics Cumulus #3 Miles: 19.00 |
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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 | 0.50 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 8.00 |
| 8 miles in 58:34 (7:19s). My AB (aerobic base) pace is starting to come down a bit. But I'm still feeling a bit unmotivated right now so I'm trying to monitor that carefully. I continue to get less sleep than I actually need and as a result am trimming a bit off the miles. All in all though, I'm fairly pleased with what I'm able to do despite all this. Splits today were: 7:50, 7:28, 7:13. 7:06, 7:16, 7:13, 7:06, 3:10 (.5 @ 6:23 pace), 4:08 (.5 @ 8:16 pace). | |
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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 |
| Easy base run today down to the Y where I ran with Julie. We actually got off a pretty good clip for her and I suspect we were running between 7:45s and 8:00s. Got in a good 3 or so before and after for a total of around 10 miles. No watch and no Garmin. |
| Asics Cumulus #3 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 | 2.00 | 1.00 | 1.00 | 5.00 | 0.00 | 0.00 | 9.00 |
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Humid again today and temps in the mid to upper 70s this evening. Got in a double progressive 4 miler with about a 5 minute rest in between. Mile 3 of the 2nd set was uphill and as I came to the top I could tell I was running a slight oxygen debt and I wanted to continue to improve my pace on the final mile while staying controlled in terms of form and muscle control, so I took about a 2 minute break. By the time I finished the 2nd set I was in a pretty good state of oxygen debt.
Splits:
Set 1: 7:50, 7:23, 7:07, 6:25
Set 2: 7:08, 6:57, 6:36, 6:22
Cool down mile in 7:15 |
| Asics Cumulus #3 Miles: 9.00 |
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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 | 9.04 | 0.00 | 0.00 | 9.04 |
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Another mid 70s very humid day. Even some slight rain today. 9 mile AB run with the pace pushing to Steady State on the uphills. 9.04 miles in 1:08:02 (7:31s). Splits as follows:
8:07, 7:39, 7:49, 7:49 (not sure this is right), 7:26, 7:15, 7:08, 7:33 (tried desperately hard to slow the pace down to recoveryish 8:00s[I have such a hard time with this]), 7:16 | |
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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 | 2.50 | 1.00 | 1.00 | 31.54 | 0.00 | 0.00 | 36.04 |
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| Saucony Ride Miles: 17.04 | Asics Cumulus #3 Miles: 19.00 |
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