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

Week starting Sep 26, 2010

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

Favorite Blogs:

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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	0.40	2.00	1.00	0.00	3.00	35.45	3.00	0.20	45.05

New Balance 578 Miles: 15.75	Asics DS Trainer #1 Miles: 23.30	Asics Landreth Miles: 6.00

Mon, Sep 27, 2010

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	7.25	3.00	0.00	10.25

7.25 easy, then 3 with the middle school boys training group.

New Balance 578 Miles: 10.25

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Tue, Sep 28, 2010

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	5.50	0.00	0.00	5.50

2.5 miles of rugged hills @ Powder Valley Nature Center followed by 3 miles flat with the ladies training group at the same place. Finished up with 10 minutes of strength/stride development drills.

New Balance 578 Miles: 5.50

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Wed, Sep 29, 2010

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	2.00	0.00	0.00	2.00	3.40	0.00	0.20	7.60

Dropped Eric off at Elementary Honors Orchestra and went for a run during his practice. Did 2 3 mile loops, both progressive, followed by 1.4 miles cool down with .2 miles walking between loops. Pace was about 7:45, 7:00, 6:10 for each loop and 8:00s for the cool down.

Asics DS Trainer #1 Miles: 7.60

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Thu, Sep 30, 2010

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	7.70	0.00	0.00	7.70

Sunny and warm, but breezy. Temps in the lower 80s. 7.7 miles moderately easy @ 7:37/mile ave.

Asics DS Trainer #1 Miles: 7.70

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Fri, Oct 01, 2010

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	0.40	0.00	0.00	0.00	1.00	4.60	0.00	0.00	6.00

6 mile progressive with the last 1/3 in 7:15, 6:40, 6:00 (.4)

Asics Landreth Miles: 6.00

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Sat, Oct 02, 2010

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	7.00	0.00	0.00	8.00

6 miles progressive followed by 2 miles @ 7:30ish.

8:10; (Picked up some guy named Carl and ran 3 with him) 7:57; 7:54; 7:36; 7:15; 6:35; 7:34; 7:24.

Temps in the 60s, overcast and breezy.

Asics DS Trainer #1 Miles: 8.00

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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	0.40	2.00	1.00	0.00	3.00	35.45	3.00	0.20	45.05

New Balance 578 Miles: 15.75	Asics DS Trainer #1 Miles: 23.30	Asics Landreth Miles: 6.00

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