| 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 | 2.00 | 5.00 | 9.70 | 43.30 | 5.70 | 0.00 | 65.70 |
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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 | 5.70 | 7.20 | 4.20 | 0.00 | 17.10 |
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Planning to do a double today. 1st run at noon. 80 degrees and pleasant, not quite hot, but encroaching on it. Ran 8.7 in 1:05:06 (7:29s). Opened up with an 8:00 mile and closed down at about 7:10 pace. I'm guessing that I was marathon pace for the last 3.7 or so.
2nd run at 7:30pm. 75 degrees and humid. Great night for running. Good easy run with a pick up to marathon pace for a mile or so at the end. 8.4 miles total. 4.2 out in 34:32 (8:13s) and back in 31:38 (7:32s).
Nike Elite - 384.65 | | 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 | 8.30 | 0.00 | 0.00 | 8.30 |
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9:30 am run today. Ran 1.5 miles and met up with the YMCA ladies. Nancy and Megan were over at the track doing speedwork, so I ran with Julie. About 1.5 miles in her arch was acting up and she decided to bail out of the run and head back. So, I ended up solo anyway. Did a total of 8.3 today in 1:02:46 (7:34s). Seems to me this pace is faster than what I was actually running. I know my first 3 miles were all over 8s. And I can't imagine that I was running 7:15s for the other 5. Maybe google maps is off on distance. The run was broken into 4 segments with some rest between each segment, so maybe it is right.
392.95 | | 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 | 1.00 | 2.00 | 5.60 | 0.90 | 0.00 | 9.50 |
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1:30pm, 82 degrees. 9.5 mile run. Did about 6.5 in the 7:30 range, then the miles probably were close to under 7s by the last 2 miles before a .9 mile slow down. Running time for teh first 7.5 miles was 56:17 (7:30s). Then I got a mile split for the next mile at 6:50, which leads me to believe I was probably around 7:10 for the previous mile, then .9 mile slow down in 7:40 (8:31s).
Nike Elite - 402.45 | | 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 | 2.00 | 4.00 | 2.00 | 3.00 | 0.60 | 0.00 | 11.60 |
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7pm and 73 degrees, a great night for running. Did an 11 mile run tonight in 1:18:19 (7:07s). I know the first 3 miles were in 23:15 (7:45s). And my finishing mile was in 6:19. So that makes the middle 7 miles in 48:45 (6:57s). I'm going to call this 3 miles Base 2, 2 miles M-pace, 4 miles AT and 2 miles LT. A good negative split run tonight with a strong finish.
Nike Elite - 414.05 | | 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 | 8.70 | 0.00 | 0.00 | 8.70 |
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2pm and 83 degrees, hot for September. 4.2 easy miles out to MQP and back with a touch added on to slide by the high school and see what the Webster HS Cross-Country team was up to. They have a meet today it seems. Total run 8.7 miles in 1:06:30 (7:45s). Good comfortable easy run today. Will do the same tomorrow to round off my first 65 mile week since mid-March.
Nike Elite - 422.75 | | 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 | 10.50 | 0.00 | 0.00 | 10.50 |
| Had to swap my rest day on Sunday with today due to schedule conflicts. Will record the miles here though to keep the week consistent. | | 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 | 2.00 | 5.00 | 9.70 | 43.30 | 5.70 | 0.00 | 65.70 |
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