| 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 | | 48.69 | 0.00 | 9.50 | 2.00 | 60.19 |
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| Nike Pegasus 31 (9/15) Miles: 57.19 | Nike Pegasus 30 Miles: 1.00 |
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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 with the stroller. 3 miles. No time.
2 weeks off due to end of school year craziness, applying and interviewing for jobs, and lack of interest the last 4 days. Fri-Sunday I just chilled.
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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 | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Easy run. 4.3 miles. 8:54 AP. 9:02, 9:12. 8:38, ?. It was stupid humid out today. Tomorrow is supposed to be 90 with 92% humidity. Ug.
I saw a triathlon in 4 weeks. Might sign up. If I run this week I'll do it. I have been struggling with motivation to get out in the morning. This is likely due to having the whole day off. I keep thinking "I can always do it later." In reality, it's harder to do it later.
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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 | | 2.22 | 0.00 | 2.40 | 0.00 | 4.62 |
| Tempo run. 4.62 miles in 42:15. 9:09 AP.
10 mins easy (1 mile). 10 mins at tempo (1.3 mi). 5 mins easy. 1.1 miles at slower tempo. .6 mile easy. Walked a good .3 miles to cool down.
It was stupid hot out again at 3:30pm. Felt like 93. Humidity was supposedly only 52%. I drove to the Forest Preserve to run the trail and be out of the sun. While this likely saved my life, it wasn't easy to get to tempo pace, what with the branches, rocks, and twists in the trail. I also walked/ran a mile with the stroller and another son on the scooter at 7am.
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| Nike Pegasus 31 (9/15) Miles: 4.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.06 | 0.00 | 0.00 | 0.00 | 3.06 |
| Easy run. 3 miles in 27:18. 9:06 AP. Super hot. We moved this weekend. As in loved our whole house with just help from my dad. Ridiculously hard. Remind me to never do a move by myself again.
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| Nike Pegasus 31 (9/15) Miles: 3.06 |
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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 |
| Bike ride. 10.1 miles. Lotsa hills. I'm putting down 2 miles. So sue me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 0.00 | 3.10 | 0.00 | 7.11 |
| Tempo Run. 7.11 miles in 59:28. 8:21 AP.
3 miles easy in 27:18. 9:06 average.
3.1 miles tempo: 7:12, 6:57, 7:00, :46 for the .1.
1 mile easy to end in 10:15.
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| Nike Pegasus 31 (9/15) Miles: 7.11 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Easy run. 4.4 miles in 40:28. 9:15 AP or so. My legs didn't feel sore from yesterday, just tired. No pop.
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| Nike Pegasus 31 (9/15) Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.32 | 0.00 | 0.00 | 2.00 | 5.32 |
| Track workout. 5.32 miles total in 45ish minutes.
WU: 1.35 miles easy with drills and 4 strides.
Workout: 3x800 (3:05, 3:05, 3:05) with 200/2min jog; 4x200 (44, 43, 42, 41) with 100/:45 jog. Fairly stiff wind on the backstretch.
CD: 1.2 easy with a sprint up the huge hill.
I wanted to do 4 reps of the 800 but left too late. So I cut it down to 3. It's also clear that I have more speed than endurance. The 200 progressions were pretty easy, while the 800s were pretty tough for the second lap. I based my times on the Jack Daniels calculator for a 20:10 5K. My 800s should have been at 2:59, but that felt super fast and I settled for 3:05s. The 200s were supposed to be at :45, but those felt too easy.
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| Nike Pegasus 31 (9/15) Miles: 5.32 |
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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 |
| .5 mile run in AM. 1.5 mile walk with stroller and hills in PM. Then shot some baskets with Mase at the gym for at least 30 mins. I'm putting in 1 mile. Also swam about 7 laps after basketball. This definitely counts as an active day of recovery. My right calf is a bit sore from the track workout yesterday. Going for a long run of 10 miles tomorrow. That will get me to 30 miles for the week, a high for 2016.
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| Nike Pegasus 30 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy run. 4.25 miles. 8:30 ish AP. 90 something degrees. Miles 1-3 were fine. Mile 4 was damn hot. It felt like I was overheating.
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| Nike Pegasus 31 (9/15) Miles: 4.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.70 | 0.00 | 0.00 | 0.00 | 10.70 |
| Long Run. 10.7 miles in 1:42 or 1:43. I didn't start my watch from mile 3-4.2. Then it died after mile 7.
4.21 miles with Mase in the stroller. This felt arduous. No pop in my legs, he felt heavy, and there was way too much talking for before 6am. Ha. Dropped him off at home and went back out. I was averaging something like 10 min miles.
6.49 miles solo. Went through road entrance of Mitchell Park to trails and around Fox Brook Lake. I hit 3 miles and returned on the same route. I stopped once to get a pebble out of my shoe, once for traffic, and once for a quick drink. I took a Gu at 7 miles. That really helped. These miles felt like 9:00-9:30 AP.
This is my longest run of 2016. I'll try to hit 11 or 12 miles next weekend.
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| Nike Pegasus 31 (9/15) Miles: 10.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| Easy run. 3.4 miles in 32 mins. 3 miles easy in 10:15, 9:30, 8:57 miles. Then 4 striders and super light yogging to finish. I was gonna try swimming laps but there were only 2 lanes open and they were already used by two women. I didn't feel like butting in.
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| Nike Pegasus 31 (9/15) Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.03 | 0.00 | 4.00 | 0.00 | 7.03 |
| Tempo Run. 7.03 miles total in 59:35. 8:28 AP.
2.03 miles easy. 9:49 and 9:35 or so.
4 miles at tempo effort. These were slower than I was hoping for. 7:19, 7:09, 7:25, 7:11. Average 7:18. I was hoping for low 7s. I wasn't really feeling the run this morning, so it took a while to get into it.
1 mile easy in 10:10 to end. Then drills.
Later on at gym:
10 min of shooting hoops
15 mins of lifting: bench, squats, lunges, bis, tris, cable flys.
17 laps swimming
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| Nike Pegasus 31 (9/15) Miles: 7.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 48.69 | 0.00 | 9.50 | 2.00 | 60.19 |
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| Nike Pegasus 31 (9/15) Miles: 57.19 | Nike Pegasus 30 Miles: 1.00 |
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