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

Week starting Nov 30, 2008

15% off for Fast Running Blog members at St. George Running Center!

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	7.60	21.55	4.95	0.40	0.00	34.50

Sun, Nov 30, 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	7.60	0.00	0.00	0.00	0.00	7.60

35 degrees and a rain/light snow mix today. 7.6 mile run at moderately fast pace, somewhere around aerobic threshhold pace. First 2.1 in 14:30 (6:54s). Next 4.05 in 27:39 (6:49s). Complete 6.15 in 42:09 (6:51s). Finished with another 1.45 in 10:30 (7:14s). Total Run was 7.6 in 52:39 (6:56s).

Nike Pegasus - 108

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Mon, Dec 01, 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	5.75	2.95	0.40	0.00	9.10

5pm and 30 degrees, just a touch of sleet. 2.9 in 20:55 (7:13s). 2.8 in 19:34 (6:59s). 2.9 in 20:00 (6:54s). I think the 2.9s were really closer to 2.95. Total run was about 8.7 in 1:00:29 (6:57s). Finished with .4 cool down in 3:16 (8:10s)

Cumulus - 172.9

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Thu, Dec 04, 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	9.40	0.00	0.00	0.00	9.40

5pm and 28 degrees. No real wind or precipitation. 9.4 mile base run tonight in 1:05:19 (6:57s). A good run. Continued to work on proprieceptive cues 1. leaning forward from ankles from last week, and 2. naval to spine (added in this week). Also I added 3. pulling the road on all uphills.

Cumulus - 182.5

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Sat, Dec 06, 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	6.40	2.00	0.00	0.00	8.40

10am, 40 degrees and very windy. Did an 8.4 mile out and back to the corner of MQP. Fought the wind big time miles 3 and 4, but had it working for me on the way back. Out in 30:37 (7:17s) and back in 28:59 (6:54s). 59:36 (7:06s) overall. Felt a little harder than moderate, which is not where I want to be. I want most of these base runs to be near the faster end of my steady state zone, but not going into a place where I'm beginning to work anaerobically. Given wind conditions, I'm calling 2 of the 4 miles out M-pace miles.

Cumulus - 190.9

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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	7.60	21.55	4.95	0.40	0.00	34.50

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