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

Week starting Dec 18, 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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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	0.00	4.00	1.00	26.31	0.00	0.00	31.31

Pro Grid Ride #2 Miles: 15.90	Asics Cumulus #4 Miles: 9.41	Ascis DS Trainer #2 Miles: 6.00

Sun, Dec 18, 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	8.65	0.00	0.00	8.65

6 miles stadium stairs @ 7:29s immediately followed by 2.65 miles on the road @ 6:59s.

Pro Grid Ride #2 Miles: 8.65

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Thu, Dec 22, 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	1.00	1.00	7.41	0.00	0.00	9.41

9.41 mile mostly AB run (8 miles in 59 flat (7:23s) mile 7 in 6:54 and mile 8 in 6:40.

Asics Cumulus #4 Miles: 9.41

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Sat, Dec 24, 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	3.00	0.00	10.25	0.00	0.00	13.25

4:30am -- couldn't sleep, 6 miles FB pace

4pm -- 7.25 miles (Miles 2, 4, and 6 pick-up to AT pace: 7:00, 6:40, 6:30)

Ascis DS Trainer #2 Miles: 6.00	Pro Grid Ride #2 Miles: 7.25

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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	0.00	4.00	1.00	26.31	0.00	0.00	31.31

Pro Grid Ride #2 Miles: 15.90	Asics Cumulus #4 Miles: 9.41	Ascis DS Trainer #2 Miles: 6.00

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