| 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 | | 63.25 | 3.70 | 6.50 | 0.00 | 73.45 |
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| Asics Gel-Nimbus Miles: 6.30 | Nike Free 5.0 Miles: 64.65 |
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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 | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Ran 8.3 miles in 1:12:55. 8:43 AP. Ran to Lake St, up to Dominican, then Concordia and back.
Mile Splits: 9:15 (w/drills), 8:30, 8:35, 8:50, 8:49, 8:43, 2:35 (.3mi), 8:20, 8:53 (w/drills and strides).
I had planned on doing 10 today, but I wasn't really feeling it when I set out. At 5 miles I was feeling tired and unmotivated. When I hit mile 6, I picked it up a bit since I was back on my familiar route. Overall, I'm happy to get in something that was more than 6.
Weekly Goal: 8.3/18. I have conferences this week, so I will be hard-pressed to find time to run with long, intense, draining 12-hour days ahead.
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| Nike Free 5.0 Miles: 8.30 |
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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 |
| Ran 3 miles in 27:23. 9:07 AP. My legs felt tired from last 3 days, so it started slow.
Mile Splits: 9:16, 9:07, 9:01
Weekly goal: 11.3/18
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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 | | 4.55 | 0.00 | 0.00 | 0.00 | 4.55 |
| Easy run. 4.55 miles in 38:49. 8:31 AP. Ran to Concordia and back.
Mile Splits: 8:35 (w/drills), 8:22, 4:47 (.55), 8:23, 8:35 (w/drills and strides).
It was good to get back on the roads after a long week. I had 12-hour days with conferences on M/T/W, and then all afternoon/evening by myself with the kids on TH, so I didn't run T-TH.
Weekly Goal: 15.8/18
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| Nike Free 5.0 Miles: 4.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy run. Ran 4.2 miles in 40:10. Ran to library in N Muskegon.
It was super cold: ~5 degrees out. Layer of snow everywhere, so the footing wasn't great and really slowed me down. I am just happy to get out there after the blizzard yesterday.
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| Nike Free 5.0 Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 1.70 | 0.00 | 0.00 | 6.90 |
| Long(ish) run. 6.9 miles in ~60 mins, maybe 57? 8:15 AP I'm guessing. No watch.
Route: to Concordia, Oak, Bridge, Lake, and back.
Mile Splits: First 3 miles were around 8:30 pace, then 1.7 miles at something like marathon or tempo pace (7:15-7:30). Final 2 miles at 8:30-8:45 pace.
Weekly Goal: 11.3/31
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| Nike Free 5.0 Miles: 6.90 |
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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 |
| Easy run. Ran 3.1 miles in ~26:15. 8:30 AP.
I didn't have my watch - still can't find it :( - but the run felt really good at something like 8:30 pace. It felt like I could have gone forever.
Weekly goal: 14.4/30 I definitely won't hit my goal this week. I was lazy yesterday and didn't run. Tomorrow it should be like -15 out in the AM, so I'll use it as a chance to jump on my bike trainer and get some time in there. New goal: 26 miles.
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| Nike Free 5.0 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Long Run. 9 miles in 1:17. 8:35 AP.
Route: Concordia to Desplaines River, quick loop around Trinity.
Mile Splits: 8:45, 8:30, 8:30, lost track, last 2 miles were around 8:30 for sure.
I felt consistent the whole time. At mile 8, I felt my energy lagging, so I focused on picking my knees up, my cadence, and my foot placement.
Weekly Goal: 23.2/30. Didn't do it. I couldn't drag myself out of bed on T/Th/F.
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| Nike Free 5.0 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 1.00 | 2.00 | 0.00 | 4.00 |
| Progression Run. 4 miles in 31:05. 7:46 AP.
Route: Harlem, then back and down to Augusta.
Mile Splits: 8:30 (w/drills), 8:00, 7:00, 7:00 (w/ super-slow mini-cooldown)
Weekly Goal: 4/24
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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 | 2.00 | 0.00 | 4.00 |
| Tempo Run. 4 miles in 31:06. 7:46 AP.
I ran 1 mile slow to warm-up, then 2 miles at tempo pace/effort, and finished with 1 mile slow. There were minor stops on the tempo section (lasting 2-7 seconds) due to crossing streets, so it wasn't a true sustained effort. My tempo pace according to the Daniels running formula is just over 7:00. That was my goal. So hitting 6:30s fairly easily, and knowing I could have sustained that effort for another mile, is promising. I really feel like I could run a sub-20:00 5K right now. Awesome sauce.
Route: Concordia and back
Mile Splits: 9:00 (w/drills), 6:30, 6:37, 8:59 (w/drills)
Weekly Goal: 8/24
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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 | | 63.25 | 3.70 | 6.50 | 0.00 | 73.45 |
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| Asics Gel-Nimbus Miles: 6.30 | Nike Free 5.0 Miles: 64.65 |
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