| 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 | | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.30 | 34.35 | 0.40 | 1.00 | 55.05 |
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| Asics Cumulus #1 Miles: 45.05 | Nike Pegasus 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 | 6.00 | 0.00 | 0.00 | 6.00 |
| 5 degrees today .... 6 miles at 7:30 pace on the T-mill. Ugh, I hate that thing! 2.0 degree incline. |
| Asics Cumulus #1 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 | 3.90 | 0.00 | 1.00 | 10.00 |
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20 degrees at 1:30 today. Felt colder than that, but I suppose it wasn't. Did 3.9 base run in 28:46 (7:23s). Then hit 3x.3 mile hill repeats in 90 seconds (5:00 mile pace) with about 3:10 recovery in between each repeat so that each repeat went off exactly every 5 minutes. Then hit 4.1 miles back in 27:47 (6:47s). This was a hard workout ... "putting the hours in on the training ground", as it were.
I'm using weight tracker now to produce weight immediately following my run. Although there are probably more consistent times of the day to use, I know I will check my weight after the run as I do so just before I hop in the shower. |
| Nike Pegasus 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 | 7.80 | 0.00 | 0.00 | 7.80 |
| 27 degrees and occassional rain drops at 1pm today. Did a 7.8 mile "recovery run" in 57:45 (7:24s). |
| Asics Cumulus #1 Miles: 7.80 |
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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 |
| Off Today. | | 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 | 2.10 | 9.15 | 0.00 | 0.00 | 11.25 |
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3pm and 38 degrees, no wind. The goal today was to do a base run + drills thrown into the middle of the run [5 sets of both skipping hill bounds (30 bounds) and running no arms (60 seconds -- thumbs locked in front creating a circle with arms trying to keep hands as still as possible)]. The entire run was progressive in pace, and I think near the end I was probably running sub M-pace, but I'm not sure. I tried do the hill bounds up hills and the running no arms down hills. All downhills I encountered that were not being utilized for drills I tried to hit moderately firm to get ready for all the downhill of Boston. (Drills occurred about every 4-5 minutes alternating between types.) 10.1 miles in 1:12:30 (7:11s) I suspect that if I took out the drills it would have been more like 10.1 in 1:11 ((7:02s). Finished with 1.15 cool down in 9:00 (7:50s). Overall a good run. |
| Asics Cumulus #1 Miles: 11.25 |
| | Comments(1) |
| | 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 |
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9am, 45 degrees and no wind. Moisture sort of hanging in the air, but no true precipitation.
Did 7.5 mile recovery run in 55:56 (7:27s). |
| Asics Cumulus #1 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 | 12.10 | 0.00 | 0.40 | 0.00 | 12.50 |
| What a run today. 70 degrees at the end of December! 1pm run accompanied by seriously torrential rain that started about 10 minutes into my run. Numerous times the road was a small river flowing and frequently the water was above the top of my shoe. Throughout this run I attacked all the downhills. This was a very hilly route, both up and down. 12.1 in 1:22:51 (6:50s) followed by .4 mile cool down. |
| Asics Cumulus #1 Miles: 12.50 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.30 | 34.35 | 0.40 | 1.00 | 55.05 |
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| Asics Cumulus #1 Miles: 45.05 | Nike Pegasus Miles: 10.00 |
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