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

Webster/Kirkwood Turkey Day Run

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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
0.50	0.00	0.00	0.00	0.00	0.00	0.00	0.00	6.20	17.80	4.50	0.00	29.00

Wed, Nov 26, 2008

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
0.50	0.00	0.00	0.00	0.00	0.00	0.00	0.00	6.20	0.00	2.00	0.00	8.70

AM: Raced Ivan to school this morning (.5 mile) and then did 1 more mile after that. Starting back up training today after 16 days off.

PM: 6.2 Base Miles in 43:13 (6:58s) a bit faster than I wanted to be, but the legs were probably just a bit anxious after over 2 weeks off. Beautiful day at 3:30, around 55 degrees and calm. I'm going to follow Matt Fitzgerald's suggestions in Brain Training for Runners about Proprieceptve Cues and Resistance/Flexibility Training. As such, I did 2 drills after the run today. 1) 100 meter runs (probably around 400 meter speed) with no arms (holding arms in a circle in front of my chest) and 2) 20 seconds hopping as fast as possible on each foot. I did 5 sets of both drills with jogging returns to the start line (drills probaly equivalent to 1 mile running).

Cumulus - 143.5

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Thu, Nov 27, 2008

Race: Webster/Kirkwood Turkey Day Run (6 Miles) 00:48:09

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	0.50	0.00	6.50

Had a nice enjoyable chat and jog with my brother-in-law today at the Turkey Day Run. Weather was beautiful, sunny and about 45 degrees or so. We ran and talked training as we did. Although it was officially a race, both of us are just getting back into training after a brief period off between training seasons. Did a 1/2 mile warm up before the race.

Cumulus -150

Comments(1)

Fri, Nov 28, 2008

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	6.60	0.00	0.00	6.60

Crisp, sunny day at 8am, 41 degrees. Ran 6.6 over moderately hilly course, hitting the hills hard. Hit about 8 hills ranging from 100 to 250 yards long. Run time was 47:03 (7:08s).

Following Fitzgerald's plan, doing a week 1 resistance workout.

Cumulus - 156.6

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Sat, Nov 29, 2008

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	5.20	2.00	0.00	7.20

45 degrees and mostly calm at 10am this morning. Did 7.2 miles in 54:42 (7:36s). Did my first 2 miles solo at 7:26 pace, then 4 miles with my brother-in-law Chris (first 2 at 8:25 pace, and 2nd 2 miles at 7:20 pace), finished another 1.2 solo at 6:50 pace.

Cumulus - 163.8

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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
0.50	0.00	0.00	0.00	0.00	0.00	0.00	0.00	6.20	17.80	4.50	0.00	29.00

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