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

Week starting Jun 26, 2011

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

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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

Totals

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	1.60	1.75	0.00	21.45	0.00	1.95	26.75

Pro Grid Ride #1 Miles: 20.55	Asics DS Trainer #1 Miles: 6.10

Mon, Jun 27, 2011

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	1.75	0.00	6.00	0.00	1.25	9.00

82 degrees and fairly humid -- 3.5 miles up to the Mapelwood Track to meet Rick. .5 miles walking around track waiting for him. 8 x 400 meters progressive (7:45 pace down to 6:15 pace) with 200 meters walking recovery between each. 2.25 miles home, .2 miles walking recovery.

Pro Grid Ride #1 Miles: 9.00

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Tue, Jun 28, 2011

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	0.25	6.50

3.5 miles, then a short rest, 1.75 miles then .25 miles walking, then another 1 mile

Pro Grid Ride #1 Miles: 6.50

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Thu, Jun 30, 2011

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	4.60	0.00	0.45	5.05

97 degrees at 2:30pm, humid, hot, hell. Walked .1 out of every mile to keep from overheating.

Pro Grid Ride #1 Miles: 5.05

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Fri, Jul 01, 2011

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	1.60	0.00	0.00	4.60	0.00	0.00	6.20

1 mile, picked up Parag, ran 3 with him, then finished off the 6.1. Temp in the middle 90s at 8:30pm, hot and humid. Good run though with a couple different up tempo sections going off in the L/T zone.

Asics DS Trainer #1 Miles: 6.10

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Totals

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	1.60	1.75	0.00	21.45	0.00	1.95	26.75

Pro Grid Ride #1 Miles: 20.55	Asics DS Trainer #1 Miles: 6.10

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