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

Week starting Dec 27, 2009

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	1.00	0.00	5.13	20.83	0.00	0.00	26.96

Saucony Ride Miles: 18.26	Asics Cumulus #3 Miles: 8.70

Mon, Dec 28, 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	1.00	0.00	3.13	4.00	0.00	0.00	8.13

Double progressive today. Let the big dogs feed a touch.

7:27, 7:08, 6:50, 6:46

(3 minute rest)

7:09, 6:41, 6:15, 7:43, :53 (.13 -- 6:52s)

8.13 miles in 56:56 (7:00s)

Saucony Ride Miles: 8.13

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Wed, Dec 30, 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	8.70	0.00	0.00	8.70

8.7 miles in 1:07:24 (7:44s -- 15 minute stop at the running center to chat with the guys at mile 3.5)

Asics Cumulus #3 Miles: 8.70

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Thu, Dec 31, 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	2.00	8.13	0.00	0.00	10.13

10.13 miles in 1:15:17 (7:26s)

7:55, 7:35, 7:34. 7:34, 7:43, 7:23, 7:23, 6:57, 6:48, 7:22, :58 (.13 7:39s)

Saucony Ride Miles: 10.13

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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	1.00	0.00	5.13	20.83	0.00	0.00	26.96

Saucony Ride Miles: 18.26	Asics Cumulus #3 Miles: 8.70

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