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

April 2013

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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

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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
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.0083.450.005.2088.65
Asics Cumulus #4 Miles: 21.70Pro Grid Ride #3 Miles: 46.40Ascis DS Trainer #2 Miles: 16.25
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.003.500.000.504.00

2.27 miles, .4 mile walking, 1.23 miles, .1 mile walking.

Asics Cumulus #4 Miles: 4.00
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.003.500.000.704.20

4.2 miles with 1.0 firm and .5 hard.

Pro Grid Ride #3 Miles: 4.20
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.003.750.000.504.25

Pro Grid Ride #3 Miles: 4.25
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.004.100.000.204.30

2.15, .2 miles walking, 1.95 miles.

Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.004.300.000.204.50

3.2 miles, .2 walking, 1.2 miles. All miles progressive dropping 10-15s/mile.

Pro Grid Ride #3 Miles: 4.50
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.004.300.000.204.50

2.7 miles, .2 miles walking, 1.6 miles

Pro Grid Ride #3 Miles: 4.50
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.005.000.000.355.35

2.5 miles, .2 miles walking, 2.5 miles, .15 miles walking

Asics Cumulus #4 Miles: 5.35
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.005.250.000.205.45

2.5 miles, .2 walking, 2.75 miles

Pro Grid Ride #3 Miles: 5.45
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.005.000.000.605.60

2.8, then .2 walking, then 2.6 (killer hill loop!) with .4 of it walking

Asics Cumulus #4 Miles: 5.60
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.005.250.000.005.25

5.25 miles stadium stairs after work.

Ascis DS Trainer #2 Miles: 5.25
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.004.750.000.255.00

Pro Grid Ride #3 Miles: 5.00
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.006.400.000.607.00

Gross under-estimate on route length. Ran while my son was at Taekwando. Had to stop and do walking recovery a couple times.

Pro Grid Ride #3 Miles: 7.00
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.005.250.000.005.25

5.25 miles stadium stairs at work.

Ascis DS Trainer #2 Miles: 5.25
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.006.500.000.256.75

5.5 then .2 walking, then 1.05

Asics Cumulus #4 Miles: 6.75
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.005.750.000.005.75

Ascis DS Trainer #2 Miles: 5.75
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.005.600.000.155.75

Pro Grid Ride #3 Miles: 5.75
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.005.250.000.505.75

2 miles, short rest, 2 miles short rest (progressive 8:30, 8:10, 8:00, 7:45), short rest then .5 + .5 + .25 firm (7:15s).

Pro Grid Ride #3 Miles: 5.75
Add Comment
400 m race pace800 m race pace1500 m race pace3 K race pace5 K race pace10 K race paceLactic ThresholdAerobic ThresholdMarathon PaceBase IIBase IRegenerationTotal Miles
0.000.000.000.000.000.000.000.000.0083.450.005.2088.65
Asics Cumulus #4 Miles: 21.70Pro Grid Ride #3 Miles: 46.40Ascis DS Trainer #2 Miles: 16.25
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