| 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 | | 22.90 | 1.00 | 2.50 | 0.00 | 26.40 |
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| Asics Gel-Nimbus Miles: 6.30 | Nike Free 5.0 Miles: 17.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| Ran 6.3 miles in 61 minutes. 9:40 AP. Ran to Concordia, down to Lake st, through Jewel parking lot, and back.
Mile Splits: 9:15, 9:15, 10:07 (1.1 miles), 9:45, 9:45, 9:45, 3:00 (.25)
Snowing like crazy today. I could either run in 3 inches of snow and get decent traction or in the tire grooves on the street and have my feet slip constantly. About 1/2 mile was through a solid 6+ inches of powder.
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| Asics Gel-Nimbus Miles: 6.30 |
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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 |
| Ran 4 miles in 39:56. 9:59 AP. Ran to Concordia track and back.
The running was tough today. It was the hardest 4 mile, 10min pace run ever. Roads were covered in 2 inches of snow over 2 inches of hard-packed snow.
Weekly goal: 10 of 25 done.
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| Nike Free 5.0 Miles: 4.00 |
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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 |
| Ran 2 miles in 20:30. 10:15 AP. Tough run in snow.
Weekly goal: 17/25 done.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Biked on trainer.
5' w/u.
3 x (2' mod, 2' hard, 1' easy)
2' c'd. 22' total.
I'm writing 1 mile just cuz.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 1.50 | 0.00 | 3.00 |
| Ran 3 miles in about 24:15. 8:05 AP.
I ran 1 mile easy in 9:02, then 3 half miles at tempo pace/effort (3:45, 3:30, 3:20). Then half mile cool down with drills in 4:30.
Weekly goal: 15/25.
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| Nike Free 5.0 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Ran 5.1 miles in 43:42. 8:34 AP. Ran to Chicago Ave and back.
Mile splits: 8:30, 17:20 (2 miles), :41 (.1 mi), 8:20; 8:53.
Weekly Goal: 20.4/25
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| Nike Free 5.0 Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 1.00 | 0.00 | 5.00 |
| Ran 5 miles in 39:55. 7:55 AP. Ran to Chicago Ave and back.
I wasn't sure what I wanted to do other than run 5 miles, so I made up my mind part-way in to make it a mini progression run.
Mile splits: 8:22, 7:32, 7:12, 8:00, 8:38.
Weekly goal: 25.4/25. Good job, me.
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| Nike Free 5.0 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.90 | 1.00 | 2.50 | 0.00 | 26.40 |
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| Asics Gel-Nimbus Miles: 6.30 | Nike Free 5.0 Miles: 17.60 |
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