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

Week starting Oct 12, 2008

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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
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.001.154.050.0020.9022.102.005.0055.20
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.000.000.002.002.00

Did 2 miles of walking today. I've been hitting 6 days a week running since June and I felt my body could stand a bit of rest ... plus my foot has been feeling tired ... a feeling that probably indicates my plantar fascitis is coming back ... so I'll have to start restretching it.

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400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.008.405.450.001.0014.85

1 mile walk to take the kids to school this morning.

Ran to work tonight the extra long way. 8.4 miles in 60:21 (7:11s). First 4.2 in 31 minutes (7:22s). 2nd 4.2 in 29:21 (6:59s).

Ran home from work 5 hours later. 5.45 in 41:59 (7:42s).

Cumulus - 24.35

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400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.003.050.000.003.052.001.009.10

1 mile walk to Ivan's school and back.

5pm, light rain, 70 degrees. 3.05 mile warm up in 23 flat (7:32s). 3.05 tempo in 19:43 (6:28s). And a 2 mile cool down in 16:23 (8:11s).

Cumulus - 32.45

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400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.008.805.450.001.0015.25

Walked 1 mile to Ivan's school and back again this morning.

5pm and 60 degrees. 8.8 miles to work tonight in 1:04:36. First 4.5 in 33 flat (7:20s). Next 4.3 in 31:36 (7:21s). A great even paced and mostly easy run. When I got to work I tore up a whole chicken dinner from the supermarket and guzzled down about 80 ounces of pink lemonade diluted heavily with water. I was incredibly thirsty and could feel my muscles were rather sore. The run was hard on my legs and I could tell that I was having fuel issues.

11pm and 45 degrees. 5.45 in 42:12 (7:45s).

Cumulus - 44.7

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400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.001.151.000.003.708.150.000.0014.00

First 5.15 miles in 40:18 (7:50s). Next 1.85 in 13:27 (7:16s -- all downhill section). Turned around and ran back up the 1.85 all uphill climb in 13:23 (7:14s) and continued on for a 4 mile turn around in 27:08 (6:47s with the last 2.15 in 13:45 [6:18s]). Finished with a 3 mile cool down in 22:26 (7:29s). Total run time was 1:43:20 for 14 miles (7:23s).

Cumulus - 58.7

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400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.001.154.050.0020.9022.102.005.0055.20
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