Running Log

May 2016

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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

  • Good Life 5K

August

  • Chicago Triathlon

 

 

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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Free 5.0 Lifetime Miles: 411.60
Asics Gel-Nimbus Lifetime Miles: 125.50
Nike Pegasus 30 Lifetime Miles: 306.75
Nike Pegasus 31 (9/15) Lifetime Miles: 610.20
Nike Pegasus 33 (9/16) Lifetime Miles: 0.00
Nike Pegasus 33 (9/16) Lifetime Miles: 35.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.0514.447.603.4079.49
Nike Pegasus 31 (9/15) Miles: 79.44Nike Free 5.0 Miles: 2.00Nike Pegasus 30 Miles: 1.18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.712.640.000.009.35

Long run w/ MP. 9.35 miles in 1:23:40. 8:56 AP.
Longest run of 2016 (!).
6.71 miles easy, hovering around 9:10 pace. Then moved into marathon pace for the last 2.64 miles. I hit 7:27 pace for the last of those miles, probably averaged 7:35. So slower than what my MP should be (I think). I noticed that I needed to recalibrate and check my effort/speed every 10 seconds or so, since my legs were already tired and I was ready to be done. I think it was a good workout that could be helpful for a 10K or half-marathon later this year when my legs are really tired and I need to keep a pace.

Nike Pegasus 31 (9/15) Miles: 9.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy recovery run. 2 miles in 19:44. 9:52 AP.
I started real slow, grandpa-style, with tired legs and a twinging achilles. So split was probably like 11:00, then 9:00.

Nike Free 5.0 Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.620.003.000.006.62

Tempo run. 5.62 miles total in 45:03 (forgot to hit my watch, was maybe 46:00). 8:19 AP.

WU: 1.2 miles in about 11-12 mins. 9:20 pace

Tempo: 3 miles. Goal was under 7:00 pace. I hit 6:59, 7:12, and 7:03. So I was pretty close. Mile 2 was uphill for a good quarter mile with a decent climb for 200 yards or so.

CD: 1.42 miles super easy to finish. 9:45-10:00 pace  

 

Nike Pegasus 31 (9/15) Miles: 5.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.800.000.005.80

Medium Run. 5.8 miles in 46:53. 8:04 AP.
Ran home from soccer practice. Started at 8:17, dropped down to 7:30 for the last mile, then eased in the last .5 mile.
Right achilles tendon was twinging.

Nike Pegasus 31 (9/15) Miles: 5.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.000.000.002.00

Easy-ish run. Super quick 2 miles. 8:00 AP.

Nike Pegasus 31 (9/15) Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.180.000.000.001.18

Super easy run. Grandpa pace.

Nike Pegasus 30 Miles: 1.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.201.000.000.005.20

Night run. Easy. 5.2 miles. No watch. 8:45 AP, I'd guess.

2 mile run to track. Fartlek-style for 1 mile, firm on the straightaways, easy on the curves. 2 miles home, and I just let my body run on autopilot almost. Cool feeling, kept picking up the pace naturally, maybe finished under 8:00 pace.

Nike Pegasus 31 (9/15) Miles: 5.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Medium hilly run. 6.5 miles in 60 minutes. Tons of hills, like 5-6 climbs of 100 feet. 1 brutal hill that stopped me cold at 12:00 pace. My pace was super slow the whole time, and I felt stiff, cold, and old. 
My plan was to run for 31 mins, then pick it up on the way back. Mission accomplished. 

Nike Pegasus 31 (9/15) Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Easy run. 2 miles in 17:20ish. 

Nike Pegasus 31 (9/15) Miles: 2.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.001.750.003.25

Tempo run. 3.38 miles in 27:  

1 mile easy in 10:20

1.75 miles at tempo pace. 7:00 and 5:57 for .75.

.5 miles cooldown in 9:30 pace  

 

Nike Pegasus 31 (9/15) Miles: 3.38
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.600.000.001.403.00

 Track workout. About 3 miles total in about 23 minutes. 743 average pace. 

Warm-up: .86 miles easy 

Workout: 2 x 400 (1:39), 1000 (4:06), 2 x 200 (?).

Cooldown: .5 miles easy. 

Nike Pegasus 31 (9/15) Miles: 3.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.010.000.000.002.01

Easy run. 2.01 miles in 18:21. 9:09 AP. Pushed Mase in the stroller.

Nike Pegasus 31 (9/15) Miles: 2.01
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.502.000.350.004.85

Mini progression run. 4.85 miles in 40:28. 8:21 AP. 

9:12, 8:37, 8:08, 7:37, 0.32 push in 2:12, .5 easy to end with drills

Wanted to get a 9-10 miler in, but the in laws are in town and Mase got up early. 

Nike Pegasus 31 (9/15) Miles: 4.85
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

east run. 4.3 miles in 38:49. Beautiful morning out. 

Nike Pegasus 31 (9/15) Miles: 4.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.002.500.004.00

Tempo Run. 4 miles in 32:56. 8:14 AP. 

1 mile easy in 10: something. 

2.5 miles at tempo pace. 7:11, 7:06, then 3:27 for the .5 mile (6:54 pace).

.5 cooldown easy. 

I wasn't exactly looking forward to this workout. But once I hit the mile mark, I dropped right into tempo pace. The first half mile was laborious, but my effort smoothed out. I think to move forward with my training, I'll really have to log some tempo runs of 4-5 miles. I'm already getting up at 5:15, so those might have to wait til summer hits. 

Nike Pegasus 31 (9/15) Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.040.000.000.002.04

Easy run. 2.04 miles in 21:32. 10:34 AP.

throught the trails at outdoor Ed camp. A few decent hills, along a boardwalk through the marsh, and almost got lost for a second. I must have taken down at least 30 spiderwebs along the trail. 

Nike Pegasus 31 (9/15) Miles: 2.04
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.900.000.002.003.90

Track workout. 3.9 miles in about 33:00. 8:37 AP. 

WU: 1 mile

Workout: 400 (1:25 too fast), 800 (3:11), 1000 (4:08), 1000 (4:06). 200-350 jog in between each. The plan was to do another 800 and 400, but I ran out of time. Just like Tuesday, I'll have to use the summer to do longer and bigger workouts.

CD: about .3-.4 easy. 

Nike Pegasus 31 (9/15) Miles: 3.90
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.000.000.006.11

Medium easy rum. 6.11 miles in 54:11. 8:50 3AP. 
Was planning to do a long run, but since I moved my track workout to yesterday I decided to keep it easier. Having a few drinks last night didn't help either. I'll do a long run tomorrow.

Nike Pegasus 31 (9/15) Miles: 6.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.200.000.000.001.20

Super easy walk with J and then .5 mile jog home.

Nike Pegasus 31 (9/15) Miles: 1.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.182.000.000.004.18

Long run with hills. 8.18 miles in 1:10:12. 8:35 AP.
Set it up as a 3/1 run. First six miles were at easy pace: anywhere from 8:27-8:50. Mile 6 was easy and super hilly at 9:35. Then the last quarter of the run was 2 miles at marathon ish pace: 8:00 (200 ft climb over half mile) and 7:15.
Then .18 miles easy to finish.

Nike Pegasus 31 (9/15) Miles: 8.18
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
54.0514.447.603.4079.49
Nike Pegasus 31 (9/15) Miles: 79.44Nike Free 5.0 Miles: 2.00Nike Pegasus 30 Miles: 1.18
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