| 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 | | 58.10 | 16.85 | 1.60 | 0.00 | 76.55 |
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| Nike Free 5.0 Miles: 40.25 | Asics Gel-Nimbus Miles: 13.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.60 | 0.00 | 5.10 |
| Ran 5.1 miles in 43:50. 8:35 AP. Ran to Concordia, did a mile on the track, then home. I did a bit of fartlek running at the track at tempo pace.
Mile Splits: 8:58, 8:38, :57, 7:31, 8:41, 9:07
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Biked for 32 minutes. Main set was 5 x 1:30 on/off. I'm loggin it as 2 miles just because.
Afterwards, I did 2 sets of bench, squats, curl/press, lunge, sit-ups.
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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 |
| Ran 6.5 miles in about 63 minutes. Ran around River Forest. There was an inch of snow and it was raining a frozen drizzle, but it actually wasn't that cold. Just a bit tough to run in due to the slippery snow.
Mile Splits: 10:17 (w/drills), 9:07, ?, ?, ?, 9:34 (w/drills).
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| Nike Free 5.0 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 |
| Biked on the trainer for 30 minutes. Effort was moderate. I put in a handful of 2 minute surges. I'll put in 2 miles just to say something aerobic. It was just so dang cold out - single digits suck.
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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 |
| Biked for 35 minutes at 5:30 am. Windchill was -15. I hate Chicago.
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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 |
| Biked for 60 minutes on the trainer. -30 with the windchill. I'm putting in 3.5 miles just because.
Did about 20 minutes of easy w/u and c/d. Then 7 intervals of 2' hard/easy, 2 intervals of 1' hard/easy, and 3 intervals of :30 hard/easy.
At halfway point and after bike session, I did 2 sets of bench (10), squats (10), curl/press (8), lunge (10), and sit-ups (15).
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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 |
| Biked on the trainer inside today. -25 with the windchill. Biked for 55 minutes.
10' w/u
3 x 5' hard/easy
2 x 2' hard/easy
8.5' c/d
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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 for an easy 20 minutes in the basement. Crazy cold out today. Boo....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 2.00 | 0.00 | 0.00 | 5.10 |
| Ran 5.1 miles in 43:01. 8:26 AP. Ran to Concordia, down to Chicago Ave, and back. Mile 3 and 4 I picked it up to what I perceived as marathon pace (around 7:50/mi). Roads were icy and slushy, so more effort was required for the slow pace.
Mile Splits: 9:07 (w/drills), 8:49, 1:05, 7:31, 8:30, 8:59.
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| Asics Gel-Nimbus Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 miles in ~24:40.
Mile splits: 8:10, 7:57, 8:42
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| Asics Gel-Nimbus Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.50 | 0.00 | 2.50 |
| Ran 2.5 miles in about 21:30. Did a little surge for 1/2 mile.
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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 for 20 minutes on the trainer, so I'm writing down 1 mile just cuz. 10' easy, 10' moderate effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.15 | 0.00 | 0.00 | 8.15 |
| At my mom's, ran 8.15 miles total at marathon pace. 7:50 AP. Ran 5.1 miles to the bike store to look at bikes, then 3 back home.
Mile-Ish Splits: 7:45 (0.96mi), 7:30 (1mi), 8:00 (1mi), 8:47 (1.1), 8:00 (1.1), 8:15 (1mi), 7:45 (1mi), 7:35 (0.96mi).
Felt really good that I could pump out 8 miles at that pace. Previous time I did a 7-9 mile run, I was at easy pace of 8:30s or above.
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| Nike Free 5.0 Miles: 8.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.50 | 0.50 | 0.00 | 3.00 |
| Ran about 3 miles in 23:27. 7:50 AP. This was a very hilly route. I knew it would be a short run, so I pushed it up the hills at what I'll call threshold pace.
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| Nike Free 5.0 Miles: 3.00 |
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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 |
| Ran 3.5 miles in 30:08. 8:37 AP. Ran to the church and back. I ran at easy pace, but I had to remember to take it easy after two fairly hard effort days.
Mile splits: 8:28, 8:38, 8:47, 4:16 (0.5 mi).
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| Nike Free 5.0 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.10 | 0.00 | 0.00 | 9.10 |
| AM: Ran 4 miles in 34 minutes. 8:30 AP. I was a lazy slob and in a really bad mood all week, so I didn't run T-F. Kinda mad at myself. I hope to get in another run today during the kids' nap time.
PM: Ran 5.1 miles in 40:33. 7:57 AP. Ran to Conc, Chicago Ave, and back. I tried to run mile 3.1 at marathon pace, but it was more like threshold pace - around 7:10.
Mile splits: 8:28, 7:58, 7:30 (1.1 miles), 8:05, 8:34.
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| Nike Free 5.0 Miles: 4.00 | Asics Gel-Nimbus Miles: 5.10 |
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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 |
| Ran 6 miles in 53:01. 8:50 AP. Ran to Chicago Ave train tracks and back.
Mile splits: 8:36, 8:36, 8:27, 8:50, 9:10, 9:19.
I definitely slowed down in pace and motivation for the second half. My legs were feeling yesterday's workout, especially after no runs the previous 4 days.
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| Nike Free 5.0 Miles: 6.00 |
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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 |
| Ran 4 miles in 36:52. 9:13 AP. Ran to Concordia and back.
Miles Splits: 8:47, 8:56, 9:16, 9:50.
I ran slow, as slow as my legs felt like going. It was snowing, too, with a 1/4 inch on the road. So the running was a bit slippery.
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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 | | 3.00 | 2.10 | 0.00 | 0.00 | 5.10 |
| Ran 5.1 miles in 41:45. 8:11 AP. Ran to Concordia, Chicago Ave, and back.
Mile splits: 8:21, 8:03, 7:55, :33 (.1), 7:57, 8:25.
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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 |
| On the bike trainer: 5' easy, 4' moderate, 1' hard, 1' easy. Did that twice.
Did 10x bench, squat, lunge, shoulder press/curl, sit-ups after each set of bike above.
I'm writing down 1 mile just cuz.
Month Review: I started off the month very strong with a 29-mile week. I think I missed only 2 days over the first 15 or so days of January. That flow didn't continue through to the end of the month, as I didn't work out 4 days each of the last two weeks. I think I only averaged 16 miles per week. That is a problem. The cause is not getting up before work/school to run. I've just been so tired and unmotivated - both in running and at work - so maybe it's just winter getting me down. Perhaps a motivator could be signing up for a race in late Feb or early March. There are a few St. Patty's day runs here in Chicago, so I might try to sign up for one of those.
Notwithstanding the poor end of the month, I've definitely noticed improvements in stamina, speed, and "ease" of workouts. A 5 mile run like the one on 1/30, which averaged 8:11, felt fairly easy. The 2 miles or so I ran at my marathon pace, ~7:50, felt like the slightest pick-up from my easy pace. I find this to be good news - a run that used to be a decent workout now feels fairly easy. No sore muscles, low effort, but faster times.
Next steps/goals: 1) sign up for a race; 2) run/bike 6 days per week by getting up before school; 3) hit 25 miles for the next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 58.10 | 16.85 | 1.60 | 0.00 | 76.55 |
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| Nike Free 5.0 Miles: 40.25 | Asics Gel-Nimbus Miles: 13.20 |
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