| 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 | 1.00 | 0.00 | 0.50 | 5.40 | 3.40 | 0.00 | 0.00 | 40.40 | 12.10 | 0.00 | 62.80 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 |
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Had to switch rest day out with Saturday this week. Just an easy 10.5 in 1:23:09 (7:55s).
Nike Elite - 433.25 | | 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 | 13.30 | 0.00 | 0.00 | 13.30 |
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12.5 mile easy run today over mostly new routes. To be honest, this doesn't seem right. I'll recheck this later. But for now we'll just call it 12.5 in 1:37:17. My thoughts are that I was running faster than 7:45s, so maybe I'll remap it later or drive it.
Remapped this run and it was in fact quite a bit further, I must have missed a section when I mapped out the run. Total run was actually 13.3 in 1:37:17, which comes out to 7:19s.
Nike Elite - 446.55 | | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 | 0.00 | 10.50 |
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Did a 5.5 mile warm up to the track to meet the Webster Groves HS Hockey Team for their annual 1 mile time trial. Ran a 5:09 on a windy day. Wanted to break 5, but I was happy with the time (1:17, 1:19, 1:19, 1:14). Did a 4 mile cool down.
Gel Speedstars - 81.65 | | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.50 | 0.00 | 9.00 |
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Ran over to the High School to meet the WGHSXC Team. Ran a warm up with them, then did 3 1 minute intervals over their home course designed to simulate the start, middle and finish of a 5k race. Ran a cool down home. Don't know the exact distance, but it was pretty close to 9 miles.
Nike Elite - 455.55 | | 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 | 2.00 | 3.40 | 0.00 | 0.00 | 4.20 | 0.00 | 0.00 | 9.60 |
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8.4 miler today plus 1.2 mile cool down. First 4.2 out in 32 flat (7:37s). Back in 27:33 (6:33s -- Haulin!). Total run time for 8.4 was 59:33 (7:05s). 1.2 mile cool down in 9:15 (7:42s)
Ascics Cumulus - 8.4
Nike Pegasus - 1.2 | | 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 | 9.40 | 0.00 | 0.00 | 9.40 |
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1pm and 71 degrees today. Easy run. 9.4 miles in 1:12:50 (7:45s).
Pegasus - 10.6 | | 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 | 3.40 | 0.00 | 0.00 | 0.00 | 5.50 | 2.10 | 0.00 | 11.00 |
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Put on my new Ascics with a blister patch and some quality socks to go do 13. The patch rubbed off 2 miles in and the blister was starting to hurt. So, I took off the shoes and joined the barefoot movement and ran the short way back to my house (1.3 miles). Switched into my Pegasus' and ran the 1.3 back to where I was in my run and then decided to alter things a bit. Completed the run out to MQP, giving me 6.8 at this point. Tough to judge these miles, as I have no clue how slow I was running while barefoot. I'm chalking those 1.3 up to Base II and saying everything else to this point in the run was Base I. At this point I hit a hard run in and pulled it up a bit short of a mile for the cool down. 3.4 miles in 21:16 (6:15s) and .8 cool down.
Cumulus - 10.4
Pegasus - 19.6 | | 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 | 1.00 | 0.00 | 0.50 | 5.40 | 3.40 | 0.00 | 0.00 | 40.40 | 12.10 | 0.00 | 62.80 |
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