| 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 | 54.05 | 14.44 | 7.60 | 3.40 | 79.49 |
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Nike Pegasus 31 (9/15) Miles: 79.44 | Nike Free 5.0 Miles: 2.00 | Nike Pegasus 30 Miles: 1.18 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.71 | 2.64 | 0.00 | 0.00 | 9.35 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 9.35 |
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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 |
| 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.
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Nike Free 5.0 Miles: 2.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.62 | 0.00 | 3.00 | 0.00 | 6.62 |
| 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
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Nike Pegasus 31 (9/15) Miles: 5.62 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 5.80 | 0.00 | 0.00 | 5.80 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 5.80 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.00 | 1.00 | 0.00 | 0.00 | 2.00 |
| Easy-ish run. Super quick 2 miles. 8:00 AP.
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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 | 1.18 | 0.00 | 0.00 | 0.00 | 1.18 |
| Super easy run. Grandpa pace.
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Nike Pegasus 30 Miles: 1.18 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.20 | 1.00 | 0.00 | 0.00 | 5.20 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 5.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 6.50 |
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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 |
| Easy run. 2 miles in 17:20ish.
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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 | 1.50 | 0.00 | 1.75 | 0.00 | 3.25 |
| 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
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Nike Pegasus 31 (9/15) Miles: 3.38 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.60 | 0.00 | 0.00 | 1.40 | 3.00 |
| 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.
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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 | 2.01 | 0.00 | 0.00 | 0.00 | 2.01 |
| Easy run. 2.01 miles in 18:21. 9:09 AP. Pushed Mase in the stroller.
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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 | 2.50 | 2.00 | 0.35 | 0.00 | 4.85 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 4.85 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| east run. 4.3 miles in 38:49. Beautiful morning out.
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Nike Pegasus 31 (9/15) Miles: 4.30 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 2.50 | 0.00 | 4.00 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.04 | 0.00 | 0.00 | 0.00 | 2.04 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 2.04 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.90 | 0.00 | 0.00 | 2.00 | 3.90 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 3.90 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.11 | 0.00 | 0.00 | 0.00 | 6.11 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 6.11 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.20 | 0.00 | 0.00 | 0.00 | 1.20 |
| Super easy walk with J and then .5 mile jog home.
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Nike Pegasus 31 (9/15) Miles: 1.20 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.18 | 2.00 | 0.00 | 0.00 | 4.18 |
| 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.
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Nike Pegasus 31 (9/15) Miles: 8.18 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 54.05 | 14.44 | 7.60 | 3.40 | 79.49 |
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Nike Pegasus 31 (9/15) Miles: 79.44 | Nike Free 5.0 Miles: 2.00 | Nike Pegasus 30 Miles: 1.18 |
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