| 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 | 2.00 | 4.75 | 0.00 | 9.80 | 31.95 | 1.90 | 0.00 | 50.40 |
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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 | 2.10 | 6.00 | 0.00 | 0.00 | 8.10 |
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8.1 mile run today. Nice fall day, sunny and cool, 59 degrees with a bit of a breeze. 8.1 mile run today. Opened with an 8 minute mile and closed with a 7:15 mile. Run time 1:01:19 (7:34s)
Cumulus- 66.8 | | 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 | 4.75 | 0.00 | 0.00 | 2.05 | 1.90 | 0.00 | 10.70 |
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1 mile at noon today to pick Ivan up from school and walk home. Jogged 1/2 mile up there and walked back
9.7 mile run tonight. 5pm and 70 degrees. A very good, very quick run. First 2.05 miles in 15:08 (7:23s). Remaining 6.75 miles in 43.45 (6:29s) First 4.75 of that in 31:44 (6:41s). Last 2 in 12:01 (6:02 and 5:59), followed by a .9 mile cool down.
Pegasus - 72.15 | | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
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9 Mile easy run today in 1:11:28 (7:56s). Crisp morning around 48 degrees and sunny. Did 1.5 to the Webster Y and met up with Nancy and Megan. Megan wanted to get some hills in before the Clayton Police 1/2 Marathon which is 2 weeks away (I'm running this also). So we took a route through Webster that hit about 8 hills. Nancy and I maintained pace while Megan hit them hard. A good run, not too fast, not too slow. The rest of the week will be around this pace I hope.
Cumulus - 75.8 | | 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 | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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50 degrees, windy and almost cold at 9am this morning. Did a 7.7 mile run staying mostly close to the house in 55:30 (7:12s). This pace was much faster than I intended to go, but it felt mostly comfortable, so maybe that's a good thing.
Cumulus - 83.5 | | Comments(1) |
| | 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 | 9.90 | 0.00 | 0.00 | 9.90 |
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Ran to work tonight with the back pack on, weighing in around 3 or 4 pounds. Trip there was 6.3 miles in 46:49 (7:26s) and the trip home was 3.6 miles in 26:41 (7:25s). Good, easy, consistent miles.
Cumulus - 93.4 | | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
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Easy 5 mile run today just to get the legs out and loose. Run time was 39:20 (7:52s).
Cumulus - 98.4 | | Comments(1) |
| | 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 | 4.75 | 0.00 | 9.80 | 31.95 | 1.90 | 0.00 | 50.40 |
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