| 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 | | 71.60 | 1.00 | 0.35 | 3.10 | 76.05 |
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| Nike Pegasus 31 (9/15) Miles: 60.95 | Nike Pegasus 30 Miles: 12.00 | Nike Free 5.0 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy run. 3.5 miles in 32:00. 9:08 AP.
Went to track with my fam. J and I walked 1/2 mile and ran 1/2 mile with stroller. They left and I ran home, 3 miles. My legs felt like cement blocks. No energy today. Yeesh
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| Nike Pegasus 31 (9/15) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.54 | 0.00 | 0.00 | 0.00 | 3.54 |
| Easy run. 3.54 miles in 29:02. 8:12 AP.
Legs felt OK. Race on Sunday. Definitely not ready for it. Wondering how to play it. 2 options:
1-Train through it. Still do my normal long runs on the weekend. Give it my best shot. Goal pace around 6:45/mile for a goal time of 20:55.
2. Make it a progression run. Run a few easy miles in the morning, then hit 7:00, 6:45, 6:30 for something around 20:54.
Last year, in better shape, I hit 6:26 AP for a 19:56. I doubt I could hit that this year. I dunno, I'm gonna have to wait and see. And run. I should really run every day.
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| Nike Pegasus 31 (9/15) Miles: 3.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Easy run. 5.4 miles in 50:05. 9:17 AP.
Ran after dinner and the boys' bedtimes. Legs felt OK, belly felt ok. My pace felt steady the whole way, but I hit 8:58, 8:58, 9:34, 9:02, 9:20, so it actually varied a bit. I'll try to do a tempo run tonight as one final workout before the race on Sunday.
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| Nike Pegasus 30 Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.51 | 0.00 | 0.00 | 0.00 | 3.51 |
| Easy run. 3.51 miles in 32:16. 9:12 AP.
Legs felt good; lungs felt good.
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| Nike Pegasus 31 (9/15) Miles: 3.51 |
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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 in 48:27. 9:30 AP.
Went out after eating way too much for lunch. Stayed up too late. Legs felt heavy. Lungs seemed like they worked too hard. Super slow pace. And it snowed an inch last night. Blech.
Race tomorrow. I think I'll go out for an early run, maybe 3 miles. Then another mile when I get there before the race. Hopefully I can get a cooldown in or at least run the mile home. That would put me at around 8 miles for the day. Still don't know if I wanna set a 6:30 pace from the get-go or start at 7:00 and keep dropping it down from there.
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| Nike Pegasus 31 (9/15) Miles: 5.10 |
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| | Race: |
Good Life Race 5K (3.107 Miles) 00:20:42, Place overall: 100, Place in age division: 16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 3.10 | 6.20 |
| Good Life Race in Oak Park, IL.
5K in 20:42.
Woke up to cold and rain. I went for an easy jog about 2 hours before the race. Easy running at 9:30 pace, but I felt yucky.
Got to the race with my fam and was able to warm up for like 4 mins with some drills and strides. Would have liked for something longer than that, ideally. I had no time goal for this race, given that my training hasn't been spectacular, I'm not sleeping enough, and I had had some beers and lots of dessert last night. I thought I would go out conservatively and speed up throughout the race.
The first mile I got out in 6:41 and felt fine. I *thought* I picked it up for Mile 2, but I got 6:47. I picked it up for reals at 2.5 miles and closed mile 3 in 6:32ish.
With a lot left in the tank at the end, it's clear that I'm fitter than my final time of 20:42 (6:39 pace). This is promising. Yet I'm pretty far off my time from last year, 19:56 (6:26 pace; 13 seconds/mile faster).
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| Nike Free 5.0 Miles: 3.10 | Nike Pegasus 30 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.15 | 0.00 | 0.00 | 0.00 | 5.15 |
| Easy run. 5.15 miles. Maybe 9:00 pace.
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| Nike Pegasus 31 (9/15) Miles: 5.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.22 | 0.00 | 0.00 | 0.00 | 4.22 |
| Easy Run. 4.22 miles in 35:53. 8:30 AP.
Ran from my mom's to Fox Brook Park the long way. Multiple rolling hills and multiple large hills. And it was hot. Whew, it's totally different than running here. I actually got lightheaded for a minute, so I had to stop and walk. I think it was due to a lack of water and food and too much coffee.
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| Nike Pegasus 31 (9/15) Miles: 4.22 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.51 | 0.00 | 0.00 | 0.00 | 3.51 |
| Easy run. 3.51 miles in 30:07. 8:35 AP. legs felt crazy heavy due to hills yesterday.
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| Nike Pegasus 31 (9/15) Miles: 3.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.33 | 0.00 | 0.00 | 0.00 | 5.33 |
| Easy run. 5.33 miles in 49:48. 9:20 AP.
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| Nike Pegasus 31 (9/15) Miles: 5.33 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 2.10 |
| easy run. 2.1 miles in about 20 mins.
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| Nike Pegasus 31 (9/15) Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy run. 4.5 miles in 45:00. 10:00 AP. Super slow.
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| Nike Pegasus 31 (9/15) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.58 | 1.00 | 0.00 | 0.00 | 8.58 |
| Long run. 8.58 miles in 1:21:41. 9:30 AP.
I started out really slow with one block of walking. That mile was 11:40, or about an extra 2 mins due to the walking. My first few miles were in the 9:40-9:50 range. Eventually dropped those down to nine minute pace. Mile eight, the last one, I sped up and hit about 8:00. First mile and last 1/2 mile had lots of drills and skipping.
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| Nike Pegasus 31 (9/15) Miles: 8.58 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.01 | 0.00 | 0.00 | 0.00 | 2.01 |
| Easy run. 2.01 miles in 21:14. 10:35 AP. Mason got up early, so I pushed him in the stroller. We left later than usual, and I ran the first block with him. Legs felt tired, not sore, after my long run yesterday.
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| Nike Pegasus 31 (9/15) Miles: 2.01 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.80 | 0.00 | 0.35 | 0.00 | 3.15 |
| Hills run. 3.15 miles in maybe 28 mins.
5 hills total. Each one about 100 meters long, rising about 50 feet.
The cloud cover was super dense today, and I noticed my Garmin watch paused a few times. It seems like the clouds interrupted the satellite signal.
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| Nike Pegasus 31 (9/15) Miles: 3.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| Trail Run in South Milwaukee. 6.75 miles in about 58:00. 8:35 AP.
I ran from the high school to Lake Michigan through parkway, along a river, then along a trail that runs along the cliff stretching along Lake Michigan. Pretty cool, man. Pretty cool. When I was running along the trail, I noticed that I ran faster than along the concrete sideways or the road (8:00-8:45 pace).
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| Nike Pegasus 31 (9/15) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy run. 3.5 miles in 31:52. 9:07 AP.
I pushed Miles in the stroller today. Pretty cold and windy.
I hit 24 miles this week (most miles in 2016). 5 runs out of 7 days, 2 days off due to crazy long days. 1 quality long run (longest run in 2016). 1 quality medium run (on trails with hills no less). 1 decent hill workout. 2 easy runs. Those are all positives.
However, those 2 days I didn't run could be used for a bit more mileage. I also didn't get in either a tempo run or a track workout. There ya go.
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| Nike Pegasus 30 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 71.60 | 1.00 | 0.35 | 3.10 | 76.05 |
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| Nike Pegasus 31 (9/15) Miles: 60.95 | Nike Pegasus 30 Miles: 12.00 | Nike Free 5.0 Miles: 3.10 |
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