| 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 | | 78.50 | 4.00 | 8.50 | 6.70 | 97.70 |
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| Nike Pegasus 31 (9/15) Miles: 88.55 | Nike Pegasus 30 Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.03 | 0.00 | 3.00 | 0.00 | 5.03 |
| AM: 6 mile easy bike ride. Then 1.25 mile walk. 8:44 AP
AAM:
Tempo run. 5.03 miles total in 43:56.
WU: 1 mile easy. 9:50ish and strides.
Tempo: 3 miles. 7:18, 7:08, then 6.52 or so.
Cd: 1 mile easy with drills.
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| Nike Pegasus 31 (9/15) Miles: 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.95 | 0.00 | 0.00 | 0.00 | 2.95 |
| Easy run. 2.95 miles in 27:36. 10:23 AP. I ran thru the park near AMs house. Kinda cool to find that.
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| Nike Pegasus 31 (9/15) Miles: 2.95 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 super hilly miles to the ocean near Seattle.
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| Nike Pegasus 31 (9/15) Miles: 5.00 |
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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 or so at Suncadia Resort. Not exactly sure on mileage and I forgot my watch. A few decent hills and a gentle uphill in the way back.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Easy run. 4 miles. No watch. Super hot. Incredibly humid. Dripping wet after 1 mile. Ran thru a new park. My legs have literally never felt heavier. I must still be adjusting to central time zone, the night of no sleep due to Delta, and the heat/humidity.
PM: easy run. 2 miles withy the stroller and little guy. Legs still get heavy and slow. We are heading up to a cabin tomorrow for a long weekend. Need to do a workout tomorrow or Friday so I can do a long run on Sat or Sun.
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| Nike Pegasus 31 (9/15) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 3.00 | 0.00 | 5.50 |
| Tempo Run. 5.5 miles total.
1.5 easy at 9:30
3 at tempo (7:30, 7:15, 6:58)
1 easy at 9:55.
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| Nike Pegasus 31 (9/15) Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.10 | 5.00 |
| Easy run. Almost 5 miles with Jeff. No watch. Sprints/strides at beginning and end.
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| Nike Pegasus 31 (9/15) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.50 | 0.00 | 0.00 | 4.50 |
| Moderate run. 4.5 miles with Marki. Progressed to something like marathon pace. No watch.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy run. 5 miles. Just under 45 minutes and 9:00 pace.
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| Nike Pegasus 31 (9/15) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.38 | 0.00 | 0.00 | 0.00 | 3.38 |
| Easy run. 3.38 miles. 9:30 AP. gentle hills
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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 | | 2.10 | 1.00 | 0.50 | 1.50 | 5.10 |
| Speed/Tempo workout. 5.1 miles total. 3 fast.
1 mile easy in 9:30.
WO: 7:41 (3 min rest), 6:27 (4-5 min rest), last mile was 7:41 pace for 1/4, 7:20 pace for 1/4, 6:27 pace for 1/4, and last 1/4 was down to 6:15.
1.1 miles easy to finish.
Squat, bench, curl/press, lunges x 2
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| Nike Pegasus 31 (9/15) Miles: 5.10 |
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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. Treadmill. 4 miles. 9:35 AP.
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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 | | 2.80 | 0.00 | 0.00 | 0.00 | 2.80 |
| 2.8 miles. Two different runs. With M in the stroller. Legs felt heavy.
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| Nike Pegasus 31 (9/15) Miles: 2.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 0.00 | 0.00 | 6.02 |
| Easy run. 6.02 miles in 59:12. 9:51 AP. Stroller with M. There's a lot of f'ing hills in Brookfield. It's literally impossible to run so as to not hit any substantial hills.
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| Nike Pegasus 31 (9/15) Miles: 6.02 |
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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. Hills for days. Legs are suuuper tired. I need new running shoes too.
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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 | | 1.40 | 0.00 | 0.00 | 2.00 | 3.40 |
| Track Workout. 3.4 miles I think. No watch.
WU: 1 mile easy. 2 strides and drills
WO: 4x400 fast (100j/100walk); 200 walk rest; 400/800/2x200 (100j/100walk).
CD: .75 miles slow and heavy.
It was a weird workout because I didn't have my watch - kinda an essential thing for a speed workout. It was pretty hot out, too. Just went by feel.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 5.6 mile bike ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 1.00 | 2.00 | 0.00 | 7.00 |
| Tempo run. 7 miles total. 8:51 AP. Menomonee River Trail. Sweet, sweet uninterrupted jogging paths and cool trails along the river.
3 miles easy. Had some bad shin splints in my left leg in mile 2. I stopped and stretched and they went away. I desperately need new shoes.
3 miles tempo effort: The first one was along the river trail, so it felt faster than what the watch said. 8:32. Next 2 were 7:11 and 7:02.
1 mile easy to finish. Hot out again.
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| Nike Pegasus 31 (9/15) Miles: 7.00 |
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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. 9:10 AP.
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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 | | 7.65 | 0.50 | 0.00 | 0.00 | 8.15 |
| Longish run. 8.15 miles in 1:18:59. 9:41 AP. Pushed Miles in the stroller.
I used my older, less worn Pegasuses (Pegasi?) and felt so much better. My legs had pop. I could have run all day. I pushed it in the last half mile around 7:40 pace.
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| Nike Pegasus 30 Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.27 | 0.00 | 0.00 | 3.10 | 6.37 |
| Track Workout. 6.37 miles total. I tried one of those 5K indicator workouts at the BC track: 4 x mile with 3:00 rest. It felt pretty spot on, even though I didn't complete it.
WU: 1.37 miles easy at 9:31 pace. Strides and stretches.
WO: 3 x 1600 with 3:00 rest; .12 on a small uphill.
First 2 1600s were on the track (6:20 w/ 3:00 rest; 6:29 w/ 3:30 rest). The third one was on the sidewalk (6:30 with 4 right turns, one 180deg turn, and a small rise -> so likely around 6:25 or so) because the soccer team was starting to gather. The last sprint (just under 200 m) was 40 sec (5:41 pace).
CD: 1.43 miles extra easy.
This "indicator" workout shows I should be able to handle 6:25 pace for the 5K in 1.5 weeks. That would put me under 20mins.
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| Nike Pegasus 31 (9/15) Miles: 6.37 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 78.50 | 4.00 | 8.50 | 6.70 | 97.70 |
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| Nike Pegasus 31 (9/15) Miles: 88.55 | Nike Pegasus 30 Miles: 8.15 |
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