| 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
|
|
| | 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 | 0.50 | 0.00 | 0.00 | 1.50 | 3.00 | 0.00 | 0.00 | 89.95 | 2.00 | 0.00 | 96.95 |
|
| Pro Grid Ride #1 Miles: 71.95 | Asics Cumulus #4 Miles: 18.90 | Pro Grid Ride #2 Miles: 6.10 |
|
| | 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 | 0.50 | 0.00 | 0.00 | 1.50 | 3.00 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| 6 sets of stadium stairs at work (4.5 miles) ranging in pace from 7:45 to 6:10, then 3 miles on the track (7:10, 6:45, then .25 easy, then 1/2 mile @ 5:30 pace followed by another .25 easy). Total run time 33:55 (7:10ish overall pace) |
| Pro Grid Ride #1 Miles: 7.50 |
| | Add Comment |
| | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| |
| Pro Grid Ride #1 Miles: 7.50 |
| | Add Comment |
| | 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 | 6.70 | 0.00 | 0.00 | 6.70 |
| |
| Pro Grid Ride #1 Miles: 6.70 |
| | Add Comment |
| | 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 | 7.00 | 0.00 | 0.00 | 7.00 |
| |
| Pro Grid Ride #1 Miles: 7.00 |
| | Add Comment |
| | 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 | 7.10 | 0.00 | 0.00 | 7.10 |
| |
| Pro Grid Ride #1 Miles: 7.10 |
| | Add Comment |
| | 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 | 5.80 | 0.00 | 0.00 | 5.80 |
| |
| Pro Grid Ride #1 Miles: 5.80 |
| | Add Comment |
| | 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 | 11.25 | 0.00 | 0.00 | 11.25 |
| 4:30-5:15 (5.75 miles during Eric's Tai Kwan Do) 5:30-6:15 (5.5 miles during Ivan's Soccer -- hit all hills hard.) Both runs today were considerably hilly.
|
| Pro Grid Ride #1 Miles: 11.25 |
| | Add Comment |
| | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
| stadium stairs at work |
| Pro Grid Ride #1 Miles: 5.00 |
| | Add Comment |
| | 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 | 6.60 | 0.00 | 0.00 | 6.60 |
| 6.6 AB miles. Feeling sluggish the last couple days. Not so much a 'tired sluggish', more like a 'fat sluggish' (haha!) |
| Pro Grid Ride #1 Miles: 6.60 |
| | Add Comment |
| | 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 | 7.50 | 0.00 | 0.00 | 7.50 |
| 7.5 Miles stadium stairs at work. |
| Pro Grid Ride #1 Miles: 7.50 |
| | Add Comment |
| | 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 | 7.80 | 0.00 | 0.00 | 7.80 |
| 7.8 miles today. Slight to moderate rain, 60 degrees. First 3 miles in 22:13 (7:24s). Last 4.8 in 34:40 (7:13s) |
| Asics Cumulus #4 Miles: 7.80 |
| | Add Comment |
| | 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 | 6.10 | 0.00 | 0.00 | 6.10 |
| First run since breaking my toe. 6.1 miles |
| Pro Grid Ride #2 Miles: 6.10 |
| | Add Comment |
| | 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 | 9.10 | 2.00 | 0.00 | 11.10 |
| Did the 'Pumpkin Run' with my 7 year old daughter today. She ran a 8:51 (woot! w2g girl). Then I ran it again with her math teacher and chatted about running. Afterwards went out for a 9.1 miler before I picked up the oldest from school. |
| Asics Cumulus #4 Miles: 11.10 |
| | Add Comment |
| | 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 | 0.50 | 0.00 | 0.00 | 1.50 | 3.00 | 0.00 | 0.00 | 89.95 | 2.00 | 0.00 | 96.95 |
|
| Pro Grid Ride #1 Miles: 71.95 | Asics Cumulus #4 Miles: 18.90 | Pro Grid Ride #2 Miles: 6.10 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|