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

May 04, 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:

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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

Sat, Dec 20, 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	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

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