| 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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| | 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 | | 1.00 | 1.00 | 0.00 | 2.10 | 1.20 | 1.00 | 1.00 | 5.40 | 27.50 | 807.32 | 0.00 | 12.35 | 859.87 |
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| Pro Grid Ride #2 Miles: 346.26 | Asics Cumulus #4 Miles: 266.91 | Ascis DS Trainer #2 Miles: 199.70 | Pro Grid Ride #3 Miles: 45.85 |
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| | 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 | 8.25 | 0.00 | 0.00 | 8.25 |
| 11 sets of stadium stairs (8.25 miles road equivalent) in 59:50 (7:15s) at work. |
| Pro Grid Ride #2 Miles: 8.25 |
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| | 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 | 1.00 | 8.30 | 0.00 | 0.00 | 9.30 |
| 8 miles in 58:30 (7:19s) progressive (finishing mile in 6:47). Followed by 1.3 miles cool down. |
| Asics Cumulus #4 Miles: 9.30 |
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| | 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 |
| 65 degrees! 7.5 miles at a consistent 7:30 AB pace. |
| Ascis DS Trainer #2 Miles: 7.50 |
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| | 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 | 6.30 | 0.00 | 0.00 | 6.30 |
| 70 degrees today! 6.3 FB miles @ 7:45s. |
| Pro Grid Ride #2 Miles: 6.30 |
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| | 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 | 9.05 | 0.00 | 0.00 | 9.05 |
| 50 degrees and sunny. 8.12 miles AB pace in 60 minutes (7:23s) followed by about 1 mile cool down. |
| Ascis DS Trainer #2 Miles: 9.05 |
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| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 20 degrees, steady moderate snow, blustery (fought wind the 1st half) and a couple inches of snow on the ground. First "winter" run of the seaon, in fact, first time since last winter that I didn't wear shorts. Not bad given its Jan. 12th. 9 miles in 1:08:28 (7:37s) |
| Asics Cumulus #4 Miles: 9.00 |
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| | 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 | 8.25 | 0.00 | 0.00 | 8.25 |
| 11 sets of stadium stairs at work tonight. Rough road equivalent 8.25 miles @ 7:30 pace. |
| Pro Grid Ride #2 Miles: 8.25 |
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| | 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 | 8.85 | 0.00 | 0.00 | 8.85 |
| 7:30pm, 60 degrees, humid. 8.75 miles AB (about 7:35s). |
| Pro Grid Ride #2 Miles: 8.85 |
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| | 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 | 8.50 | 0.00 | 0.00 | 8.50 |
| 8.5 miles stadium stairs AB pace at work tonight. |
| Ascis DS Trainer #2 Miles: 8.50 |
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| | 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 | 9.75 | 0.00 | 0.00 | 9.75 |
| 9.75 miles today @ relatively easy AB pace. Started around 7:50s and built down to 7:25s. Total time 1:14:26 (7:38s). |
| Asics Cumulus #4 Miles: 9.75 |
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| | 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 | 1.00 | 0.00 | 11.20 | 0.00 | 0.00 | 12.20 |
| 1pm: 7.75 miles AB pace progressive with finishing mile @ 6:40. 11pm: 4.5 miles stadium stairs at work FB pace.
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| Ascis DS Trainer #2 Miles: 4.50 | Pro Grid Ride #2 Miles: 7.70 |
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| | 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 | 1.00 | 6.30 | 0.00 | 0.00 | 7.30 |
| 29 degrees, seemed a bit humid, no wind. Conditions seemed ok to run in shorts today. I stopped to talk to a friend at mile 7 and my knee locked up and tightened up. I probably I jogged another 1/4 mile or so off to test it, and it seemed ok, but I just didn't want to chance it, so my friend drove me home. I made a jump up in mileage this week, so I thought should just call it a day. As of a couple hours later, everything seems good. Sorta too bad though, I had a nice clip starting to develop with 3 miles to go. 7:44, 7:34, 7:18, 7:15 (stopped here and forced myself rest to bring down the heart rate and breathing as I was going much faster than I wanted to at this point in the run -- was just intending on doing an easy AB run -- but even the stop didn't alter much) 7:25, 7:15, 7:00, 6:44 (.3 miles). Did a little jogging after I spoke with my friend (for the record I didn't feel tight prior to stopping), but didn't record it.
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| Asics Cumulus #4 Miles: 7.30 |
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| | 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 | 9.90 | 0.00 | 0.00 | 9.90 |
| 9.9 AB miles. Tough run, first half steady climb uphill, when it was flat, i was fighting a 30mph wind. 2nd half was reaping the benefits of the pain of the first half. Good run overall.
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| Pro Grid Ride #2 Miles: 9.90 |
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| | 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. First 6 miles @ 7:15 pace. Overall pace was 7:19. |
| Ascis DS Trainer #2 Miles: 7.50 |
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| | 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 | 6.75 | 0.00 | 0.00 | 6.75 |
| 9 sets stadium stairs at work @ 7:25ish pace. |
| Pro Grid Ride #2 Miles: 6.75 |
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| | 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 | 12.25 | 0.00 | 0.00 | 12.25 |
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12.25 with my neighbor (1 block down) Steve today. First time I've ran with him. He's an ultra. We've been trying to get together for a Friday run for a while. It was a great run, we're a good fit for each other, similar distances and times. This was a tougher run for me aerobically than it was for him, but the pace, being faster than he's used to was probably tougher on his legs than it was for me. I've got the strength and speed, but still working on that AB. Our splits were what I would consider somewhat up and down, but within 10 seconds of both sides of 7:30s. Our finish time, including a short .25 mile cool down was right at an average of exactly 7:30s. I had planned on running an easy 4.5 miles of stairs at work, but I was pretty crushed when it came down to it. I may or may not get out for a short run tomorrow, but if I don't, I'll probably do 2 mid-distance runs for a double on Sunday.
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| Asics Cumulus #4 Miles: 12.25 |
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| | 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 | 1.00 | 7.50 | 0.00 | 0.00 | 8.50 |
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1st official day of marathon training for the Bayshore Marathon on Memorial Day Weekend in Traverse City, Michigan. Strange run today. Beautiful and 61 degrees. However, I felt quite fuzzy and sluggish the first half. Stopped at 1 and 2.67 miles for a breather and just took it easy, 7:45s for the first 4 miles. Then hit 3 miles around 7:10 followed by 1 at 6:45, then .5 mile cool down.
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| Pro Grid Ride #2 Miles: 8.50 |
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| | 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 | 12.90 | 0.00 | 0.00 | 12.90 |
| 1pm: 8.4 AB miles 10:30pm 4.5 FB miles running stadium stairs at work.
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| Ascis DS Trainer #2 Miles: 8.40 | Pro Grid Ride #2 Miles: 4.50 |
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| | 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 | 5.60 | 0.00 | 0.00 | 5.60 |
| 1 mile warm up; 4 miles at sub 7:30; .6 mile cool down. |
| Pro Grid Ride #2 Miles: 5.60 |
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| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| Fighting a cold, just 6 miles stadium stairs at easy FB pace tonight. |
| Ascis DS Trainer #2 Miles: 6.00 |
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| | 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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 | 0.00 | 1.50 | 15.00 |
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Noon: 50 degrees and rainy. Today play was originally 11-12 miles with 4 1/2 mile pick-ups at about 6:00 pace. However, this damn cold I've been fighting has taken away some aerobic capacity. Altered the run to 6 1/4 mile pick-ups. 2 were net uphill, 1 net downhill, and 3 flat between 5:20 and 5:40 pace. 3 mile warm-up @ 8:00s first. Average pace for the 11 miles was 7:45.
10:30pm: 4 miles stadium stairs at about 7:45 pace. I was absolutely crushed at the end of this. 15 miles total today and a nasty nasty head cold going on.
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| Ascis DS Trainer #2 Miles: 9.00 | Asics Cumulus #4 Miles: 6.00 |
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| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | 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 | 10.20 | 0.00 | 0.00 | 10.20 |
| 11am: 6.2 miles progressive. Drank coffee and ate Kolachis too close to the run though. 7:55, 7:45, 7:40, 7:30, 7:15, 6:54 (.2 cool down)
9pm: 4 mile stadium stairs at work. The cold has moved out of my sinus's and into my chest, making things a bit more difficult and tiring. The goal for this week, as such, is to simply maintain mileage and not worry about pace.
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| Pro Grid Ride #2 Miles: 10.20 |
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| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| So apparently we're under a high pollen alert in St Louis. This means that my cold, which I originally thought was an allergy attack, was/is, in fact, an allergy attack. This is actually bad news. Colds don't usually last that long, whereas, for me, an allergy attack moves from a sinus infection to a chest infection that often can linger for up to 3 weeks. A mile into my run today I thought I would be lucky to make 3 miles. The order for the week is going to be lots of slow miles, a number of doubles, and frequent rests to let my lungs recover. Stopped for about a minute or so at miles 2, 4, 6, and 7.5 before the big hill at the end. Average pace today was 7:51s.
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| Pro Grid Ride #2 Miles: 8.00 |
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| | 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 | 1.00 | 7.75 | 0.00 | 0.00 | 8.75 |
| Good run today. First 3 miles were a bit rough while my lungs sorta cleared themselves out. Stopped for a rest there and the first 3 were easy around 8 min miles. After that though a nice continuous progressive 5 miles 7:45, 7:40, 7:23, 7:18, 6:45. .75 mile cool down. Lungs felt pretty good, so maybe this current allergy bout won't affect my chest as much as they usually do. |
| Asics Cumulus #4 Miles: 8.75 |
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| | 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 | 2.00 | 0.00 | 5.50 | 0.00 | 0.00 | 7.50 |
| Great progressive run today. 35 degrees and overcast, but little wind. Did 3 2 mile pick-ups with 1-2 minutes rest between each one (7:30, 7:15; 6:56 [net downhill], 6:58 [net uphill]; and 6:37, 6:29) followed by a 1.5 mile cruise out, not really a warm-down, but felt very light and easy 7:15, 7:02 (1/2 mile). Seems like this chest infection is going away quite quickly, which is great news, they sometimes last up to 2 weeks. |
| Pro Grid Ride #2 Miles: 7.50 |
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| | 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 tonight at 7:28 pace. |
| Ascis DS Trainer #2 Miles: 7.50 |
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| | 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 | 10.03 | 0.00 | 0.00 | 10.03 |
| Cold cold cold, 20 degrees and a solid north wind. All things considered, a very good mostly progressive run. 7:46, 7:27, 7:30, 7:18, 7:15, 7:06, 6:55, 6:52, 7:03, 7:02
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| Pro Grid Ride #2 Miles: 10.03 |
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| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| 9 miles stadium stairs at work tonight easy, sub 7:30s. |
| Asics Cumulus #4 Miles: 9.00 |
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| | 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 | 8.75 | 0.00 | 0.00 | 8.75 |
| Didn't realize how shattered my legs were from the last 2 days. Easy paced 8.75 miler today with a number of brief rest stops. Most of the run was 8:00-ish. But got a good last couple in around 7:20s. |
| Asics Cumulus #4 Miles: 8.75 |
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| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 | 6.50 | 0.00 | 2.10 | 10.60 |
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12:30pm: 6.1 miles. 3 miles progressive: 7:54, 7:26, 7:02 then 1 mile recovery in 7:56 followed by .5 in 3:01 (6:02 pace), .5 mile recovery followed by .5 in 2:48 (5:36 pace but net downhill) followed by .6 recovery. Felt pretty good today, nothing like yesterday. I was hoping to get a single mile in near 6 flat pace, but I just didn't have it in me so I split it up. It will come.
9:45pm: 4.5 miles stadium stairs at a nice clip (sub 7:20s)
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| Asics Cumulus #4 Miles: 6.10 | Pro Grid Ride #2 Miles: 4.50 |
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| | 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 | 0.60 | 0.00 | 0.00 | 0.00 | 1.40 | 0.00 | 11.00 | 0.00 | 0.00 | 13.00 |
| 9:30am: 10 miles with Steve. Mostly a good quality easy run, pace started near 7:45 and slowly built down. Hit it for a couple miles (8 & 9). Mile 8 was right near 7 flat, then we opened up for .6 miles at 6:20 pace. Felt very good because it was controlled speed, with much still in the tank. Ave pace for the whole thing was about 7:25s. 11pm: The plan for tomorrow is 15 with Matt, so I'm doing a 3 mile dust-off just to stretch the legs at work on the stadium stairs.
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| Pro Grid Ride #2 Miles: 13.00 |
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| | 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 | 2.00 | 14.90 | 0.00 | 0.00 | 16.90 |
| Actually hit 16.9 today, about 1.9 more than planned. Was a great run though. Met Matt after 4.4 (7:44, 7:43, 7:29, 7:09, 6:28 [.41]). Then helped pace Matt through 9.5. He did awesome. His original goal for his marathon was 8:30s, but I think he's capable of faster. He ran 3.2 before meeting up with me. Our splits for the 9.5 were as follows (8:04, 8:14, 8:10 [some uphill during those last 2 miles], 8:02, 7:47, 7:32, 7:55 (included a solid uphill plus a touch of recovery), 7:46, 7:05 (nice bang out to finish 9), then forgot to turn on my garmin for the last .5 to my house, but mostly recovery). Then we did about 1.5ish recovery together before we went our separate ways (8:38, 8:32 -- nice to see you RECOVERING at your original MGP Matt, haha!). Blew the dust off for my last mile home in 6:43 and then 8:04 for my last .19. Real happy with this run. It was really only my 3rd long run of the training, with the first 2 only 11 miles and 12.25 miles, so very happy to bang out 17 today.
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| Asics Cumulus #4 Miles: 16.90 |
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| | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
| 5.25 miles stadium stairs at work @ sub 7:30 pace. I'm pretty shot from the 30 miles I ran Fri/Sat. But I will probably need to get in 7 days/week for a few weeks to allow for a touch less mileage each day as I continue to build up the miles to the 75 mpw plateau. |
| Asics Cumulus #4 Miles: 5.25 |
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| | 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 |
| 7pm: 10 mile run on Grant's Trail with Brandon. Nice run, decent AB pace. Most miles between 7:40 and 7:30. |
| Pro Grid Ride #2 Miles: 10.00 |
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| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| Quality run tonight. 2.5 miles stadium stairs at work. Then I had to do an ice make (15m). Then out to the track. 1 mile warm up in 7:15 followed by 4 x 1/4 mile (5:30-5:40 pace) with 1/4 mile recovery after each. Then 2 x 1 mile @ sub MGP (6:48 and 6:44) with 1/4 mile recovery after each, then 1 mile cruising @ 7:22. All recovery laps @ about 8:00 pace, which is still easily within the framework of the slow end of AB pace. Good run! Total miles: 9 |
| Pro Grid Ride #2 Miles: 9.00 |
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| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| Interesting run today. 60 degrees and perfect weather. A touch breezy. Was supposed to be just a very easy 'just miles' run. And for the most part, I think it was. Started out first mile at 7:59, then I could feel the pace jump (seemed to be running 7:30 pace for my 2nd mile so I stopped for about a minute, hoping to slow myself down at the 1.5 mile mark). Second mile ended up 7:36 and the 3rd ended up 7:31. Outside of not wanting to be that fast, it felt pretty good, but I stopped again to try to break myself away from the pace. No use, I finally just gave over to it, but kept what felt like a relatively light and comfortable pace. Legs felt a bit heavy at the end, but last night was a tough workout. Pace remained true in feel to mostly comfortable, with the exception of a couple tough hills. 7:59, 7:36, 7:31, 7:36, 7:29, 7:19, 7:18, 7:22 (.5) with .5 cool down @ 7:54. Ave pace for the 7.5 was 7:31
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| Pro Grid Ride #2 Miles: 8.00 |
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| | 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 | 7.11 | 0.00 | 0.00 | 7.11 |
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1pm: Feeling quite tired and beat up today. Sleep is probably part of it. Difficult to get more than 5.5 hours of sleep at night, so I've been taking a couple hour nap each day. The plan for tomorrow was 15 and today it was 8. Just did an easy 4.11 around 7:40 pace. Might do 3-4 miles of stadium stairs at work tonight to keep the mileage up. We'll see how I feel tomorrow.
9:30pm: 3 miles stadium stairs at work easy (7:45s)
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| Pro Grid Ride #2 Miles: 7.11 |
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| | 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 | 15.00 | 0.00 | 0.00 | 15.00 |
| Rough run today. 38 degrees, sleet, quite windy. Wind in my face the entire first half. 5-7.3 was a long slow winding downhill, so miles 7.3-9.6 were a long slow winding uphill. Really was cashed out after 12 and did my best to just keep going after 12. But, miles 6-12 were a nice clip. Stopped at the half mark, then at the top of the hill, and at mile 12 for about 1 to 2 minutes.
7:49, 7:46, 7:38, 7:44, 7:44, 7:28, 7:05, 7:10, 7:27, 7:19, 7:14, 7:06, , 7:37, 7:31, 7:14 1:51:59 (7:28s)
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| Ascis DS Trainer #2 Miles: 15.00 |
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| | 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 | 3.00 | 0.00 | 0.00 | 3.00 |
| Started to do stairs at work tonight and within short time could feel that I was in need of recovery. Although I might have pressed on, the fabric on my first pair of shorts finally gave out and the elastic in the liner was rubbing my leg raw, so I gave it up. |
| Pro Grid Ride #2 Miles: 3.00 |
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| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| Took yesterday off to allow more recovery. My body just seems to need it for some reason, probably not enough sleep. Did 4 sets of 3 groups of stadium stairs at work with about 1 min rest between each set tonight. Easy pace (7:35ish). Rough road equivalent of 9 miles. |
| Pro Grid Ride #2 Miles: 9.00 |
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| | 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 | 8.75 | 0.00 | 0.50 | 9.25 |
| Absolutely viscious run today. Sunny, 65 degrees, beautiful, but wind out of hell (30mph, gusting over 40). First half of the run was fabulous, but didn't realize what sort of wind I was dealing with until I made the turn. Fighting it was crazy and I really just gave over to it. Amazing what that can take out of you. Walked the 2 .25 mile hills into the wind and had to stop and rest another time. Ave pace for the for the 8.75 was 7:33s. |
| Pro Grid Ride #2 Miles: 9.25 |
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| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| Nice and easy first 3 miles stadium stairs at work, then 6 miles of them around 7:25 pace (but still feeling very easy). |
| Ascis DS Trainer #2 Miles: 9.00 |
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| | 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| Serious struggle this week to find time/motivation to put in the miles, taking them where I can get them. 9 miles stadium stairs at work @ ave pace of 7:18. |
| Asics Cumulus #4 Miles: 9.00 |
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| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs around 7:30 pace at work. |
| Ascis DS Trainer #2 Miles: 6.00 |
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| | 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 #2 Miles: 7.50 |
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| | 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 | 0.00 | 0.00 | 0.00 | 0.00 |
|
1pm, 72 degrees, very windy. 5.08 out and back with the first half into the wind. First split was a little on the sketchy side as it came up at .96 where it always hits 1 mile. Total distance out read 5.03, but on the way back it was 5.08. So, it seems the accurate distance is probably 10.16 total. Stopped a few times for a minute or so (2, 5, 8). Total run time was 1:13:50 (7:16s). 7:52 (1.04?), 7:21, 7:20, 7:27, 7:10, 7:19, 7:18, 6:57, 7:11, 7:09
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| | 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 | 15.41 | 0.00 | 0.00 | 15.41 |
|
1pm, 72 degrees, very windy. 5.08 out and back with the first half
into the wind. First split was a little on the sketchy side as it came
up at .96 where it always hits 1 mile. Total distance out read 5.03, but
on the way back it was 5.08. So, it seems the accurate distance is
probably 10.16 total. Stopped a few times for a minute or so (2, 5, 8).
Total run time was 1:13:50 (7:16s). 7:52 (1.04?), 7:21, 7:20, 7:27, 7:10, 7:19, 7:18, 6:57, 7:11, 7:09
8:30pm: 5.25 miles @ 7:35 pace of stadium stairs.
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| Asics Cumulus #4 Miles: 10.16 | Pro Grid Ride #2 Miles: 5.25 |
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| | 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 | 6.00 | 12.00 | 0.00 | 0.00 | 18.00 |
| 18 miler today. Really trashed at the 11.5 mark and basically just dogged it home from there. Thought I was running into the wind from 4.5 - 9. Turned around to discover that I had been running with the wind! Gotta hate that! Quality miles though for 5-11.5 Splits: 7:32, 7:32, 7:39, 7:31, 7:17, 7:13, 7:04, 6:43, 6:45, 6:59, 6:56, 7:20, 7:47, 7:39, 7:23, 7:54, 8:37 (walked up and down the stairs on the overpass going over the highway, adding about 45 seconds), 7:22. Stopped for water at the 16 mile mark, crushed!
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| Ascis DS Trainer #2 Miles: 18.00 |
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| | 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 | 1.00 | 0.00 | 1.00 | 8.02 | 0.00 | 0.00 | 10.02 |
| Fickle thing, running. Yesterday I was pretty well emptied at the 14 mile mark and didn't think i'd be able to get home without having to try to find a ride somehow. But slugged it out and barely scraped 18 together. Now, in my previous marathon trainings, I would have never been able to run 10 miles the next day. Very enjoyable progressive run through 9 miles (6:15 finishing mile across the flat!) with a cool down mile to follow. For some reason my Garmin erased today's workout when I plugged it in, not sure how/why, so this is mostly from memory. 8:10, 7:55, 7:50, 7:47, 7:43, 7:31, 7:17, 6:57 (long slow downhill), 6:15 (flat), 8:01 (big arse uphill)
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| Pro Grid Ride #2 Miles: 10.02 |
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| | 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 | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| 5 miles with Steve nice and easy (7:50s), then 3 miles 8:00, 7:00, 6:30. |
| Pro Grid Ride #2 Miles: 8.00 |
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| | 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 | 12.50 | 0.00 | 0.00 | 12.50 |
|
Noon: 5 FB (or Just Miles, Miles).
9:30pm: 7.5 miles stadium stairs easy.
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| Ascis DS Trainer #2 Miles: 7.50 | Asics Cumulus #4 Miles: 5.00 |
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| | 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 | 0.00 | 0.00 | 6.00 |
| Dumb dumb dumb. 5.5 miles stadium stairs and about 800 meters worth of full out sprints. Won't even go into the details of the what and the why. But I'm entering this report 3 days later and my muscles are still quite sore. |
| Ascis DS Trainer #2 Miles: 6.00 |
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| | 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 | 8.75 | 0.00 | 0.00 | 8.75 |
| 8.75 very easy FB miles around 8:00s |
| Pro Grid Ride #2 Miles: 8.75 |
|
| | 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 | 1.00 | 1.00 | 7.35 | 0.00 | 0.00 | 9.35 |
| 8pm, nice night for a run, 72 degrees and little wind. 9.35 miles tonight, double progressive with 1 mile recovery-ish in between. 8:09, 7:47, 7:22, 7:10, 8:20, 7:42, 7:12, 6:50, 6:35, 8:37 (.35)
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| Asics Cumulus #4 Miles: 9.35 |
|
| | 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 | 0.00 | 0.00 | 1.00 | 7.50 | 0.00 | 0.00 | 9.50 |
| 2pm and light rain, 60 degrees: 9.5 miles progressive (sorta)
8:04, 7:45, 7:42, 7:43, 7:44, 7:35, 7:13, 6:51, 6:18, .5 mile cool down
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| Asics Cumulus #4 Miles: 9.35 |
|
| | 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 | 12.00 | 0.00 | 0.00 | 12.00 |
| 2pm: 7.5 miles AB 9:30pm 4.5 miles Stadium Stairs at work AB pace
|
| Pro Grid Ride #2 Miles: 12.00 |
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| | 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 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 | 0.00 | 0.00 | 19.20 |
| Crazy Race Not Race Day: After maybe 2 hours of sleep, got up at 4am. Today was a 1/2M race point to point, so we met at 5:15am to drop cars off at the finish and then 3 of us road to the start. Ran 5 miles warm up progressive ranging from 9/mile down to 8:15/mile. Then we did 1 .2 mile pick up downhill @ 6:00/mile pace about 3 or 4 minutes before the start. Race temps were good around 60 degrees and probably didn't get much higher by the finish, but rather humid. Paced with Matt through his race (he did great all things considered). I have the splits but it just not worth digging out. We probably ran our first 6 around 7:30 pace and I was feeling terrible, bloated and nauteous. A couple times I almost felt like telling Matt to just go. Nevertheless, we pressed on. Decided to back off a touch for 2 miles (7:45s) and then picked it up for a couple 7:25s. Somewhere during mile 10 Matt's calf sorta blew out on him and we walked about .25 miles. He was ready to pack it in and just cruise it out. He said something about no PR today, at which point I quickly informed him with just over 2 miles to go he had 20 minutes left to hit his PR. We made our last 2 miles around 8s and he ended up with a PR by about 3 or 4 minutes. The plan was to finish off 20 on the cool down, but we just were completely shot, the course was incredibly hilly. So we knocked off another .75 or so (the race actually ended up around 13.2) and called it a day. To some extent I'm a bit concerned that running over a full minute per mile off my usual 1/2M pace left me wiped out, but I think the hills, humidity, and horrific sleep may have played a roll. Not sure, at any rate, the 19 miler is behind me.
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| Pro Grid Ride #2 Miles: 19.20 |
|
| | 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 #2 Miles: 7.00 |
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| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| Asics Cumulus #4 Miles: 8.00 |
|
| | 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 | 8.25 | 0.00 | 0.00 | 8.25 |
| 8.25 miles stadium stairs @ work @ 7:28 pace |
| Ascis DS Trainer #2 Miles: 8.25 |
|
| | 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 @ work @ 7:28 pace. |
| Pro Grid Ride #2 Miles: 7.50 |
|
| | 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 | 9.25 | 0.00 | 0.00 | 9.25 |
| Non: 9.25 miles @ 7:30ish |
| Asics Cumulus #4 Miles: 9.25 |
|
| | 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 |
| |
| Asics Cumulus #4 Miles: 10.00 |
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| | 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 |
| Stadium Stairs at work |
| Ascis DS Trainer #2 Miles: 7.50 |
|
| | 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 |
| Stadium Stairs at work |
| Ascis DS Trainer #2 Miles: 7.50 |
|
| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| |
| Asics Cumulus #4 Miles: 8.00 |
|
| | 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 |
| Stadium stairs at work |
| Pro Grid Ride #2 Miles: 7.50 |
|
| | 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 | 16.35 | 0.00 | 0.00 | 16.35 |
| Paced Matt in the marthon from about mile 10 on. Brutal day, hot and very humid. |
| Pro Grid Ride #2 Miles: 16.35 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work sub 7:30s. |
| Ascis DS Trainer #2 Miles: 6.00 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work |
| Ascis DS Trainer #2 Miles: 6.00 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work |
| Asics Cumulus #4 Miles: 6.00 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work |
| Ascis DS Trainer #2 Miles: 6.00 |
|
| | 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 | 5.50 | 0.00 | 0.00 | 5.50 |
| 5.5 miles stadium stairs at work |
| Pro Grid Ride #2 Miles: 5.50 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs @ 7:05 pace. |
| Asics Cumulus #4 Miles: 6.00 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles Stadium Stairs at work |
| Pro Grid Ride #2 Miles: 6.00 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work |
| Ascis DS Trainer #2 Miles: 6.00 |
|
| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work |
| Asics Cumulus #4 Miles: 6.00 |
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| | 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 | 1.00 | 0.00 | 0.00 | 1.00 |
| 1 mile with the kids |
| Pro Grid Ride #2 Miles: 1.00 |
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| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work |
| Ascis DS Trainer #2 Miles: 6.00 |
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| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 miles stadium stairs at work, rough road equivalent pace 7:05s. |
| Ascis DS Trainer #2 Miles: 6.00 |
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| | 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 | 4.00 | 2.00 | 0.00 | 0.75 | 6.75 |
| 4 x 1 mile @ sub 7:00 with about 1-2 minutes walking rest in between followed by 2 mile cool down around 7:20-7:30 |
| Pro Grid Ride #2 Miles: 6.75 |
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| | 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 mile stadium stairs around 7:25 pace. |
| Ascis DS Trainer #2 Miles: 6.00 |
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| | 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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 | 0.50 | 0.00 | 0.50 | 5.00 |
| 5 miles on track: 2 miles @ sub 7:00, followed by 1 ladder 100m, 200m, 300m, 400m hard with 100m walking recovery between followed by 1.5 @ 6:45, then .5 mile cool down. |
| Pro Grid Ride #2 Miles: 5.00 |
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| | 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 | 6.00 | 0.00 | 0.50 | 6.50 |
| 3 x 2 miles @ 7:20s with 200 meters walking rest between sets and 1/4 mile walking recovery at the end. |
| Asics Cumulus #4 Miles: 6.50 |
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| | 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 |
| 5 miles stadium stairs at work |
| Ascis DS Trainer #2 Miles: 5.00 |
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| | 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 | 4.50 | 0.00 | 0.80 | 5.30 |
| 2.2 miles and .3 miles walking recovery, then 2.3 miles and .5 miles walking recovery |
| Asics Cumulus #4 Miles: 5.30 |
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| | 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 | 3.75 | 0.00 | 0.00 | 3.75 |
| 3.75 miles stadium stairs at work |
| Asics Cumulus #4 Miles: 3.75 |
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| | 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 | 4.20 | 0.00 | 0.00 | 4.20 |
| 4.2 miles |
| Asics Cumulus #4 Miles: 4.20 |
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| | 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 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles stadium stairs at work. |
| Asics Cumulus #4 Miles: 4.00 |
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| | 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 | 4.00 | 0.00 | 0.65 | 4.65 |
| 2.4 miles and .3 miles walking recovery, then .6 miles up a killer hill and .15 miles walking recovery, then 1 mile and .2 miles walking recovery. 90 degrees and very humid today. Hill was really crushing, but the overall pace was sub 8s so I feel pretty good about this. At this point I've got about 12-15 pounds to lose to get back down to racing weight. Taking 3 months off while I bought and sold my home is killing me, and the conditions are not helpful to starting over. |
| Asics Cumulus #4 Miles: 4.65 |
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| | 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 | 4.50 | 0.00 | 0.00 | 4.50 |
| Stadium stairs at work. |
| Pro Grid Ride #3 Miles: 4.50 |
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| | 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 | 4.50 | 0.00 | 0.00 | 4.50 |
| Stadium stairs at work. |
| Pro Grid Ride #3 Miles: 4.50 |
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| | 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 | 4.00 | 0.00 | 0.70 | 4.70 |
| Incredibly humid and pretty damn hot. 4.7 today. |
| Pro Grid Ride #3 Miles: 4.70 |
| |
| | 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 | 4.75 | 0.00 | 0.50 | 5.25 |
| |
| Asics Cumulus #4 Miles: 5.25 |
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| | 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 | 5.25 | 0.00 | 0.00 | 5.25 |
| |
| Asics Cumulus #4 Miles: 5.25 |
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| | 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 | 6.25 | 0.00 | 0.00 | 6.25 |
| stadium stairs |
| Pro Grid Ride #3 Miles: 6.25 |
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| | 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 |
| 4 miles at 1pm 3 miles stadium stairs at 9pm
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| Pro Grid Ride #2 Miles: 4.00 | Pro Grid Ride #3 Miles: 3.00 |
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| | 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 | 0.50 | 5.50 |
| |
| Pro Grid Ride #2 Miles: 5.50 |
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| | 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 | 6.25 | 0.00 | 0.00 | 6.25 |
| 6.25 miles
|
| Pro Grid Ride #2 Miles: 6.25 |
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| | 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 | 1.60 | 8.60 |
| Noon: 4 miles running, 1.6 walking, high temps, high humidity, allergies crushing me 9pm: 3 miles stadium stairs at work
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| Asics Cumulus #4 Miles: 5.60 | Pro Grid Ride #3 Miles: 3.00 |
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| | 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 | 6.75 | 0.00 | 0.25 | 7.00 |
| |
| Pro Grid Ride #2 Miles: 7.00 |
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| | 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 | 6.00 | 0.00 | 0.25 | 6.25 |
| |
| Pro Grid Ride #3 Miles: 6.25 |
| |
| | 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 | 1.00 | 0.00 | 0.00 | 1.00 |
| 1 mile with the kids, heh. Still counts! |
| | 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 | 5.75 | 0.00 | 0.50 | 6.25 |
| 6.25 |
| Asics Cumulus #4 Miles: 6.25 |
|
| | 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 #2 Miles: 7.00 |
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| | 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 | 6.40 | 0.00 | 0.00 | 6.40 |
| |
| Pro Grid Ride #3 Miles: 6.40 |
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| | 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 | 6.75 | 0.00 | 0.50 | 7.25 |
| Miscalculated the route and ended up 1.25 more than intended. Insanely hilly route! |
| Pro Grid Ride #3 Miles: 7.25 |
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| | 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 | 5.60 | 0.00 | 0.25 | 5.85 |
| |
| Asics Cumulus #4 Miles: 5.85 |
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| | 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 | 5.85 | 0.00 | 0.00 | 5.85 |
| |
| Asics Cumulus #4 Miles: 5.85 |
|
| | 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 | | 1.00 | 1.00 | 0.00 | 2.10 | 1.20 | 1.00 | 1.00 | 5.40 | 27.50 | 807.32 | 0.00 | 12.35 | 859.87 |
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| Pro Grid Ride #2 Miles: 346.26 | Asics Cumulus #4 Miles: 266.91 | Ascis DS Trainer #2 Miles: 199.70 | Pro Grid Ride #3 Miles: 45.85 |
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