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

May 18, 2024

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

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

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

Fri, May 15, 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	10.00	0.00	0.00	10.00

10 miles of stadium stairs at work tonight. Good progressive run that dipped into some Tempo type paces near the end. Splits for each .75 mile set as follows: 5:48, 5:39, 5:33, 5:30, 5:29, 5:28, 5:26, 5:20, 5:15, 5:13, 5:11, 4:58 followed by 8:15 cool down mile. Running time on the sets was 1:04:57 (7:13s).

Nike Pegasus Miles: 10.00

Comments

From Jon on Sat, May 16, 2009 at 12:20:40 from 75.169.146.173

10 miles running up and down stairs? Wow.

From Jeff on Sat, May 16, 2009 at 15:52:13 from 24.107.205.165

I get about 2-3 Fridays in a month when my wife is not on her 3 week breaks (She works in a year round school that goes for 9 weeks and then has 3 weeks off year round). Its not completely stairs. Its a hockey rink, so I start at the home bench, run around the rink to the visitor bench, double back and go up the back stairs, across the top, double back across the top again, then go through the stadium running up and back down each set of stairs, when I get across the 7 sets of stairs that's the halfway point, I double the whole thing back again for 1 set. Its a solid workout and builds some strength. Its also funny, because every once in a while some high school kid who works their thinks they can hang with an old man. Usually they're good for about a set and a half at my pace before they stop. Hehehe (evil laugh)!

From sam on Sat, May 16, 2009 at 16:46:46 from 90.208.239.172

Hi there, thats an awesome workout, and how cool is it to burn some youngsters off, I Love it! keep up the good work

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