| Location: Oak Park,IL, Member Since: Oct 05, 2014 Gender: Male Goal Type: Local Elite Running Accomplishments: Used to run track in high school (and played soccer and basketball) - best mile was 4:42.
Naperville Sprint Triathlon (2013): 1:07 with a 20:47 5K split.
Naperville Sprint Triathlon (2014): 1:09 with a 21:52 5K split.
Chicago Hot Chocolate 5K (2014): 21:03
OP Good Life Race 5K (April 2015): 19:58 PR
Short-Term Running Goals: April
August
Long-Term Running Goals: 2015 Running Goals:
- run 2 triathlons
- run a 5K, 10K, and half-marathon
- begin marathon training by putting in heavier miles over winter
Personal:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 46.62 | 5.00 | 6.75 | 3.00 | 61.37 |
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| Nike Pegasus 31 (9/15) Miles: 47.20 | Nike Pegasus 30 Miles: 13.17 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles before work. 9min pace.
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| Nike Pegasus 31 (9/15) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.15 | 0.00 | 0.00 | 0.00 | 2.15 |
| Easy run. 2.15 miles, around 9:00 pace. Two days in a row before work! To quote George Costanza, "I'm back, baby!"
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| Nike Pegasus 31 (9/15) Miles: 2.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| Easy run. 2.4 miles. 8:30-9:15 pace.
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| Nike Pegasus 31 (9/15) Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| easy run. 1.5 miles.
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| Nike Pegasus 31 (9/15) Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Easy run. 5.1 miles. With 2 cups of coffee in my system before taking off, I felt like I ran about 8:00 pace for a while. Probably finished around 9-9:30 pace. 5 days in a row of running! Booya!
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| Nike Pegasus 31 (9/15) Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run. 3 miles in about 29 minutes. Legs felt pretty heavy today. Got up a few minutes earlier so I could get 3 in, instead of the 2 from last week.
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| Nike Pegasus 31 (9/15) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.15 | 0.00 | 2.25 | 0.00 | 5.40 |
| Tempo Run. 5.4 miles. Not sure about time; no watch. New watch is coming tomorrow!
WU: 2.25 miles easy, maybe 9:30 pace.
Tempo: 2.25 miles at tempo effort. Maybe 7:30-7:45 pace?
CD: .9 miles easy, maybe 9:30 pace. with drills.
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| Nike Pegasus 31 (9/15) Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Played basketball at lunch with some teachers and students. Fun times! Putting down a mile just cuz.
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| Nike Pegasus 31 (9/15) Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.03 | 2.00 | 0.00 | 0.00 | 6.03 |
| Easy run. 6.03 miles in 52:23. 8:41 AP. Splits: 8:57, 8:23, 8:03, 8:47, 7:57, 9:59(with drills). Love my new watch, the Garmin Forerunner 220. Found a satellite super quick and it's stylish and easy to read.
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| Nike Pegasus 31 (9/15) Miles: 6.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 1.00 | 2.50 |
| Played basketball in the annual teacher-parents game. It was fun, I played pretty good, and I got a workout in, but I came out with 4 stitches after an elbow to the eyebrow. Doesn't hurt, but I went to the ER - in and out in 1.5 hours, so not bad!
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| Nike Pegasus 31 (9/15) Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 4 miles biking to and from class. And lots of yard work the past two days. Putting down 1 mile just cuz.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.55 | 0.00 | 1.50 | 0.00 | 3.05 |
| Tempo run. 3.05 miles in 25:02. 8:12 AP. 1 mile easy in 9:00. 1 mile in 7:25. 20 sec break, then .5 miles at 7:15 pace. .5 miles easy to finish.
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| Nike Pegasus 30 Miles: 3.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.12 | 0.00 | 0.00 | 0.00 | 3.12 |
| Easy run. 3.12 miles in 26:59. 8:40 AP.
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| Nike Pegasus 30 Miles: 3.12 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Track workout. 7 miles total. 1:03 total.
WU: 2 miles easy. 9:24, 8:46. Stretching and strides.
Workout: 8x400 at 1:37/400 (6:31 pace) with 200 recovery. Hit 1:37 or lower for each one. Pumped it the last straightaway of the last 400 and hit 1:29.
CD: 2.1 miles easy. ~9:20 AP with drills.
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| Nike Pegasus 30 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.09 | 0.00 | 0.00 | 0.00 | 4.09 |
| Easy run. 4.09 miles in 38:21. 9:23 AP. My legs were heavy today. Such a blah, lousy day.
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| Nike Pegasus 31 (9/15) Miles: 4.09 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Marathon pace run. 7 miles in 1:00. 8:35 AP.
2 miles easy: 8:06 (no way I went that fast), 9:24
2 miles MP: 8:06, 7:45
1 mile easy (9:34), 1 mile MP (7:45), 1 mile easy (9:30).
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| Nike Pegasus 31 (9/15) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.03 | 0.00 | 3.00 | 0.00 | 5.03 |
| Tempo Run. 5.03 miles in 41:06. 8:11 AP.
WU: 1 easy (9:30 or 10:06), drills
Tempo: 3 @ 7:00 pace (7:12/7:19, 7:02, 7:19)
CD: 1 easy (10:02), drills and skips
I ran 1 mile easy and lined up at the 1 mile mark of the 5K Good Life race course. I was feeling a bit stiff, but I figured it would work itself out. The course has already been marked, so it's either short or my Garmin is long. I crossed the mile 2 marker (which was really 1 mile for me) at 7:12, but my Garmin hit 1 mile at 7:19. I must have picked it up next, cuz Garmin came in for mile 2 at 7:02. I thought about bagging it and coasting home easy, but I'm determined to get some fitness in before this race. So I hit mile 3 at 7:19, but it was only with a lot more effort.
I definitely don't have the base and fitness that I had last year at this time. I ran through the winter last year; this year was only sporadic. I had already logged a few 9 and 11 mile runs by now; I've done a 6 and 7 this year. As I ramp up for the rest of the spring and summer, I just have to make sure to not get injured. That happened last summer with some achilles tendinitis and then my bike fall. I probably lost a combined 1.5-2 months with those injuries.
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| Nike Pegasus 31 (9/15) Miles: 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 46.62 | 5.00 | 6.75 | 3.00 | 61.37 |
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| Nike Pegasus 31 (9/15) Miles: 47.20 | Nike Pegasus 30 Miles: 13.17 |
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