| 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 | | 113.20 | 3.70 | 4.70 | 1.69 | 123.29 |
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| Nike Pegasus 31 (9/15) Miles: 123.34 |
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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. 9:20 AP.
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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 | | 3.00 | 0.00 | 0.00 | 0.50 | 3.50 |
| Aborted track workout. 1.4 miles easy to track in northern Wisconsin. Drills and strides. I did a 200 and a 400 even though the track had a gravel "road" that was 2 feet high and 15 feet wide crossing the track. They were doing construction on a new football field. I was gonna still run my workout, but then, um, nature called. So I booked it back to our rental. Sad face emoji.
Most weekly miles of 2016.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM: Easy hilly run. 4 miles in 34:55. 8:43 AP. lots of rollers.
PM: Two 4 mile bike rides to and from gym. A few laps of swimming, but nothing to write down. Lots of hills and I was pulling Mase in the trailer.
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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 | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| AM: At gym, played bball for 10 mins. Lifted bench, squats, curls/press, lunges, flys, side lunges. Swam 22 laps (1100 m). 2 warmup, 2 sets of 8, 1 w/ striders, 1 easy.
PM: easy run. 3.1 miles in 31. My legs were dead from swimming and weights this morning. I was at mid-10:00 pace for the whole second half.
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| Nike Pegasus 31 (9/15) Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.24 | 0.00 | 2.50 | 0.00 | 5.74 |
| Tempo run. 5.74 miles total in 50:44. 8:51 AP.
Wanted to do a 5 mile tempo run but modified my plans when I didn't get out early and due to the heat. Super hot and humid today.
1.4 miles easy at 9:30 pace.
2 miles at tempo - 7:17 and 7:17 I think. Not what I was hoping for pace wise.
Then .5 mile easy, .5 at tempo in 3:26 (6:52 pace).
Cooled down easy 1.34 at 10 min pace.
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| Nike Pegasus 31 (9/15) Miles: 5.74 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.95 | 0.00 | 0.00 | 0.00 | 5.95 |
| Easy run. 5.95 miles in 57:53. 9:44 AP. Supposedly it's only 75 deg and 52% humidity, but it felt at least 10 deg warmer.
Gonna try for a long run tomorrow. Maybe 12 or 13 miles?
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| Nike Pegasus 31 (9/15) Miles: 5.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run. 4 miles. No watch. I'd guess 9:10AP.
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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 | | 10.68 | 0.00 | 0.00 | 0.00 | 10.68 |
| Long Run. 10.68 miles or so in 1:40 or so. No watch.
I couldn't get out the door this morning (again) before the boys wake up. I swear they listen for me creeping down the stairs, then yell when they hear me. So I finally made it out at 8:30 pm. Still 82 deg and 60% humidity, but it was nice to run with energy and not in that still-not-awake stage.
With no watch, I ran by feel. I was way off on my mileage; I thought I was at 12 miles or so. I definitely ran some of the miles at faster than 8:30 pace. It felt good to just listen to my body.
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| Nike Pegasus 31 (9/15) Miles: 10.68 |
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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. Treadmill. 2 miles in 20:00.
Before the run, I swam 25 laps. .71 miles. 2 sets of 8 laps easy, 2 laps progressing to hard. Bench, squats, curl/press, lunges, lay pull down.
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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 | | 3.29 | 0.00 | 2.10 | 0.00 | 5.39 |
| Tempo/Cruise Intervals. 5.39 miles total.
WU: 2 miles easy at 9:45 AP
Workout: 3 x .63 miles (~1K) with 1:00 min rest (hit 4:44, 4:33, 4:27), + 1 x .22 mi (1:33). Goal pace for the 1Ks was 4:27, so I only hit it for the last full rep and last half rep. It was really hot? That's my excuse. Total of 3200 meters in 15:17.
CD: 1.09 miles at 10:00 pace with 2 baby hill sprints and 1 15-second hill sprint.
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| Nike Pegasus 31 (9/15) Miles: 5.39 |
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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. Treadmill. 3 miles. 10:00 AP.
Forgot my earbuds. It's horrible to run on a treadmill without listening to anything.
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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 | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| Easy stroller. 2.2 miles.
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| Nike Pegasus 31 (9/15) Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
| Easy-moderate run. 6.51 miles in 53:39. 8:38 AP. Ran with Marki. Started at 8:50 and worked down to 8:10, including the big hill.
Most weekly miles of 2016 (33 and change) and maybe 2015.
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| Nike Pegasus 31 (9/15) Miles: 6.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Long run. Treadmill. 11 miles in (we'll call it) 1:45:20. 9:34 AP.
I went from speed 5.8 for the first half mile or so to 6.3 (which I believe is 9:31/mile). Took one break at 2 miles to stretch a bit, then another at 6 miles for Gatorade.
I listened to 3 podcasts, which were essential in making the time go fast. Overall, my legs felt pretty strong, my breathing was controlled, and I only got bored a few times.
Longest run of 2016.
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| Nike Pegasus 31 (9/15) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.10 | 0.00 | 4.10 |
| Easy run. Treadmill. 4 miles in 38:30. 9:35 AP or so. Four 10-second pickups at 8.0 speed and 6.0 incline.
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| Nike Pegasus 31 (9/15) Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 3.90 |
| Easy run. 3.9 miles in 38:14. 9:48 AP.
10:14, 9:34, 9:26.
My calves were sore and my hip joints felt really stiff. Running was very laborious today. Probably from the long run on Monday. So I moved the tempo workout to tomorrow.
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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 | | 2.52 | 0.00 | 0.00 | 1.19 | 3.71 |
| Abbreviated Track Workout. 3.76 miles total.
WU: 2.12 miles easy with strides and a br stop.
Workout: Plan was 8x400. I did 5x400 (1:47, 1:35, 1:30, 1:30, 1:29). 100 meter jog, 100 meter walk in between.
CD: nothing. Drove to Bob's fast for a BR stop.
I was hoping for 7-8 miles and a solid speed workout. Failed on those. The only redeemable parts:
-The heat wasn't unbearable.
-the first 400 at tempo pace felt incredibly slow.
-The next 400s at VO2max pace felt fast but not strenuous. It really felt like I was gliding.
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| Nike Pegasus 31 (9/15) Miles: 3.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Nike Pegasus 31 (9/15) Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.16 | 0.00 | 0.00 | 0.00 | 4.16 |
| AM: Easy stroller run. 2.89 miles. No watch. Pushed Miles in the stroller. Legs felt heavy.
PM: Easy run with Mase on his bike. 1.27 miles.
Total: 4.16 miles. Not what I planned for today. But oh well.
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| Nike Pegasus 31 (9/15) Miles: 4.16 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy stroller run. 5.2 miles in 53:19. 10:15 AP. It felt faster than that, but I guess the stroller weighed me down. 4 hill sprints - 12 seconds each.
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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 | | 8.50 | 3.70 | 0.00 | 0.00 | 12.20 |
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Long run. Treadmill. 12.2 miles in something like 1:54.
2 miles easy. Then potty break. 10:20-9:30.
6 miles easy: aalternated between 9:47 and 9:31 pace.
3.7 miles MPish: 8:31, 8:14, then hit 7:50 and 7:40 for the last half mile or so. The treadmill turned off at this point, so that would be 89:00 + 20:00 = 1:49.
Cooled down for like 5 minutes at easy 10 or 11 min pace.
Every 2 miles I hopped off for 10 seconds and drank some water and nibbled at a cereal bar. It helped me with fluids, obvi, and it also helped with having a smaller goal to reach. "Just hit 2 miles, then get a drink..."
Longest run ever (I think), def longest of 2016.
Also: major nipple chaffage. First time having that. Ouch man!
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| Nike Pegasus 31 (9/15) Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.08 | 0.00 | 0.00 | 0.00 | 3.08 |
| AM: Two 4 mile bike rides to/from school. Big hills. Ouch.
PM: Easy run. Stroller with the little guy. 3.08 miles in 32:20. 10:29 AP.
My legs are dead from yesterday's long run. I hit some hills and those were killers.
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| Nike Pegasus 31 (9/15) Miles: 3.08 |
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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 52:15. 10:15 AP.
Legs are sore. 4 strikers at the end. Legs were heavy but still felt fast on the strides. Gonna tempo tomorrow.
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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 | | 3.47 | 0.00 | 0.00 | 0.00 | 3.47 |
| AM: Played tennis with Tim and Jeff. About 40 minutes of hard play.
PM: Easy run. 3.47 miles in 34:05. 9:49AP. Night run. 3 wild animals scared me at three different times.
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| Nike Pegasus 31 (9/15) Miles: 3.47 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.20 | 3.70 | 4.70 | 1.69 | 123.29 |
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| Nike Pegasus 31 (9/15) Miles: 123.34 |
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