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

St Louis Track Club 1/2 Marathon

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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

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	0.00	0.00	0.00	4.40	0.00	44.55	0.00	0.00	48.95

Asics Cumulus #4 Miles: 28.75	Pro Grid Ride #2 Miles: 20.20

Sun, Nov 06, 2011

Race: St Louis Track Club 1/2 Marathon (13.1 Miles) 01:45:54

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	14.10	0.00	0.00	14.10

1 Mile Warm-up, then I helped pace my kids Math Teacher to a PR. Splits as follows:

1. 8:15

2. 8:01

3. 7:49

4. 8:14

5. 8:22

6. 8:20

7. 7:44

8. 8:19

9. 7:52

10. 7:47

11. 8:06

12. 8:20

13. 7:59

13.1 :41

His goal was 8:15s and we hit 8:05s, so he was very happy.

Asics Cumulus #4 Miles: 14.10

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Mon, Nov 07, 2011

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	5.70	0.00	0.00	5.70

5.7 AB miles in 43:17 (7:35s).

Pro Grid Ride #2 Miles: 5.70

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Tue, Nov 08, 2011

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	6.00	0.00	0.00	6.00

6 miles stadium stairs at work.

Pro Grid Ride #2 Miles: 6.00

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Thu, Nov 10, 2011

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	2.40	0.00	6.00	0.00	0.00	8.40

Sunny, but brisk and windy. 8.4 miles in 60:58 (7:15s -- hit the hills [4] hard).

Asics Cumulus #4 Miles: 8.40

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Fri, Nov 11, 2011

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	2.00	0.00	6.50	0.00	0.00	8.50

Sunny, 60 degrees, and a touch breezy. 8.5 AB miles in 63:26 (7:28s)

Pro Grid Ride #2 Miles: 8.50

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Sat, Nov 12, 2011

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	6.25	0.00	0.00	6.25

6.25 miles in 47:15 (7:34s)

Asics Cumulus #4 Miles: 6.25

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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	0.00	0.00	0.00	4.40	0.00	44.55	0.00	0.00	48.95

Asics Cumulus #4 Miles: 28.75	Pro Grid Ride #2 Miles: 20.20

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