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

Week starting Dec 28, 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	0.00	0.00	48.65	0.00	0.00	48.65

Nike Pegasus Miles: 10.70	Asics Cumulus #1 Miles: 37.95

Sun, Dec 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	6.70	0.00	0.00	6.70

9am and 31 degress, no wind. Quite a weather change from yesterday. 6.7 mile recovery run today in 50:54 (7:36s).

Nike Pegasus Miles: 6.70

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Mon, Dec 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	0.00	0.00	0.00	0.00

Off today. Went out for a glorious steak dinner with my wife.

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Tue, Dec 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	0.00	0.00	10.20	0.00	0.00	10.20

Ugh. I ate so much last night. I'm nearly 170 this morning. Clearly today's run calls for a fat burning aroebic base run. 10.2 miles in 1:14:22 (7:17s). Post run weight was 164. I really need to focus on bringing my morning weight back down near 160-162 by the end of January. Shouldn't be a problem.

Asics Cumulus #1 Miles: 10.20

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Wed, Dec 31, 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	13.10	0.00	0.00	13.10

2:30pm, 30 degrees and a light breeze. Today's run was a 1/2 marathon base paced run. I wasn't sure of the exact distance while I was doing it, but I thought it was around 12 miles. While I was running the pace felt like it was a very easy and casual work load. I would have guessed the pace to be around 7:20. According to google maps though it was 13.1 in 1:31:55 (7:01s). Quite a bit faster than I thought. I hope this is not an inaccurate google map measurement. It happens now and then. At any rate. That's it for this year, just 4 miles short of 2200.

Asics Cumulus #1 Miles: 13.10

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Thu, Jan 01, 2009

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

No time for a run today.

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Fri, Jan 02, 2009

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	14.65	0.00	0.00	14.65

50 degrees at noon. Did a 14.65 mile run. Was defnitely shot at the end, but tried to keep it base pace and not slip too much into M-pace. 1:43:40 (7:05s).

Asics Cumulus #1 Miles: 14.65

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Sat, Jan 03, 2009

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	4.00	0.00	0.00	4.00

Easy 4 mile recovery run today.

Nike Pegasus Miles: 4.00

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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	0.00	0.00	48.65	0.00	0.00	48.65

Nike Pegasus Miles: 10.70	Asics Cumulus #1 Miles: 37.95

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