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

May 18, 2024

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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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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

Mon, May 12, 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	1.00	1.00	0.00	3.60	1.00	4.50	0.00	11.10

4.5 in 35:57 (7:59s), next 4.6 in (7:21s), then 1.0 in 6:11 and a 7:33 cool down. I'm very disappointed with the beginning of this run. I certainly felt like I was running closer to 7:40s. Not quite sure what to make of it. I didn't feel bad. I felt quite comfortable. There was a solid 1.5 mile uphill climb in this section, so maybe that accounts for the slow down. The 2nd half of the run was solid with a pick up at the end before the cool down. I wore the Vomeros today to see if it gave my ankle/foot more of a rest. I would have to say that it felt better, but still a bit of soreness kicked in at the 7 or 8 mile mark.

(Nike Vomero2 - 453.7)

Comments

From Tom on Mon, May 12, 2008 at 18:40:30

I think we all have a dud run every so often. I wouldn't worry too much, but make sure you watch the potential injury aches and pains closely (now if I could only follow my own advice :)). Personally I think you could do many of your usual runs more in the 7:30-8:00 range instead of 7:00-7:30 and be just fine considering the quantity of mileage you're running. Especially if you start doing faster tempos and speedwork make sure you keep the day-after runs really easy (perhaps slower than 8 min pace).

Anyways just my 2 cents.

From Jeff on Mon, May 12, 2008 at 19:28:55

You're probably right Tom about the range. I'm trying to work through a couple things right now, and I'm getting some parts right, but some parts wrong. I have this gut instinct that if I run a significant portion of my miles in the 7:25-7:35 range I'll bring my Marathon pace down to the 6:55-7:05 range. The short explanation for this is that I'm trying to convert my LSD pace to 7:25-7:35. Instead of taking my Marathon Pace and adding 30 seconds/mile to it to come up with my LSD pace, I'm trying to work the equation in reverse. I don't know if it works in reverse or not, but I figure repeated runs at that pace, working on my breathing and such during the run will, over time, get this pace to feel like LSD. And, for the most part, its starting to feel that way. The only question that remains is ... does it work in reverse?

From Tom on Mon, May 12, 2008 at 19:39:32

I think the 7:25-7:35 range is probably OK for during the base building phase and for any "easy" runs that aren't the day after a hard tempo or speedwork session. What I've found for me is that when I start doing the longer 1/2 marathon pace and marathon paced tempos of 3-12 miles in distance that I need to start slowing down a bit on other days, especially the day after the tempo and sometimes the day before as well if I'm feeling worn out at all. I want to be able to put all I can into the tempo workouts and sacrifice pace on the recovery runs, NOT on the tempo workouts.

But then again everyone is different and has a different threshold as far as what their body will allow them to do before going in "breakdown" mode. We all have to experiment a bit to find out where that threshold is.

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