| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | 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 | 1.20 | 0.00 | 10.80 | 0.00 | 11.85 | 22.45 | 4.20 | 0.00 | 50.50 |
|
| Asics Cumulus #1 Miles: 44.50 | Nike Pegasus Miles: 6.00 |
|
| | 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 | 3.00 | 6.35 | 0.00 | 0.00 | 9.35 |
| Beautiful December night, nearly 60 degrees, but a very strong wind. Moisture hanging in the air, with a storm heading into town. Did a 9.35 mile run in 1:07:54 (7:16s). It seems pretty clear that my aerobic base pace has come down to the 7:15/mile range. |
| Asics Cumulus #1 Miles: 9.35 |
| | 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 | 6.20 | 0.00 | 0.00 | 1.20 | 0.00 | 0.00 | 7.40 |
| Very cold tonight. 4:30pm, 18 degrees and the wind biting into the cheeks and face. Did a 6.2 mile tempo-ish pace 40:26 (6:31s), followed by 1.2 mile cool down 9:18 (7:45s) |
| Asics Cumulus #1 Miles: 7.40 |
| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| A real fun winter running day today ..... hah! About 20 degrees and freezing drizzle. 4pm run. Glasses had a frosty coating on them by mile 4 and had to take them off. Icicles forming on the beard and eyebrows and the jacket was actually beginning to make a crunchy sound! Sides of the streets were a little slushy. Did an easy 8 mile run at in 59:39 (7:27s -- working at about 7:15 pace probably after accounting for the effect of footing over slush and snow). |
| Asics Cumulus #1 Miles: 8.00 |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taking a day off today. Want to keep my miles below 50 this week. I'm at 24+ now with a 12 miler planned on Saturday. Weather is supposed to warm up, so today is a good day for rest. | | 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 | 1.20 | 0.00 | 0.00 | 0.00 | 4.40 | 1.20 | 1.20 | 0.00 | 8.00 |
| Noon, 29 degrees, little to no wind. Some days you just don't have a clue what you're really doing pace wise. The plan today was to run 6-7 miles and hit 6-7x1 minute @ 5k pace with the rest in the 7:15 range. So I headed off on a course that I thought was about 6-7 miles, but I wasn't certain. It turns out that I did an 8 mile loop. I hit my 7x60secs@5k pace and probably did another 1.2 at base I pace recovering and another 1.2 at base II pace, with the rest of the run at marathon pace (6:50ish range maybe). At any rate, the entire run was 8 miles in 55:16 (6:54s -- average pace for the entire run @ M-pace). A good quality workout that had my tongue dragging on the concrete at the finish. |
| Asics Cumulus #1 Miles: 8.00 |
| | 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 | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
| 38 degrees at noon today and very windy. Did a 3 mile "recovery run" in 23:00 (7:40s). This was an out and back course, so I tried an experiment on the 3 miles back and threw in 4 proprieceptive cues (leaning forward, naval to spine, pulling the road, and glute squeeze). These techniques are intended to improve running economy. I found I couldn't help but run faster, even though I was doing my best to run slowly. My pace on the way back was 3 miles in 20:36 (6:52s - M-pace). I found that when I let up these cues I was able to slow down, but when I added them back in my pace necessarily increased on its own. This was a good experiment and I think demonstrates the benefits of these cues without doubt. Total run time for 6 miles was 43:36 (7:16s). | |
| | Comments(2) |
| | 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 | 4.60 | 0.00 | 1.45 | 5.70 | 0.00 | 0.00 | 11.75 |
|
37 degrees at 2pm today. Planned around a 11-12 miler with about 5 in the middle at below goal M-pace (6:53s). Started out with 3.2 miles in 23:41 (7:24s). Then I added in the same 4 propreiceptive cues that I added yesterday and did 4.6 in 29:25 (6:24s). This was encouraging because what I tried to do was to keep my breathing under control and concentrate on the cues without necessarily paying attention to running quickly. Finished the run with another 3.45 in 24:09 (7:00s -- finishing mile was at m-pace 6:50), followed up with a .5 mile cool down. Total run was 11.75 in 1:20:56 (6:53s -- right on M-pace average, which includes the .5 mile cool down). |
| Asics Cumulus #1 Miles: 11.75 |
| | 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 | 1.20 | 0.00 | 10.80 | 0.00 | 11.85 | 22.45 | 4.20 | 0.00 | 50.50 |
|
| Asics Cumulus #1 Miles: 44.50 | Nike Pegasus Miles: 6.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|