| 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 | | 67.10 | 16.10 | 6.01 | 5.80 | 95.01 |
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| Nike Free 5.0 Miles: 86.56 |
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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 |
| 35 mins on the bike trainer. That's all.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.36 | 0.00 | 0.00 | 0.00 | 3.36 |
| Easy run. Ran 3.36 miles in 26:50. 7:59 AP.
Route: to Harlem, Augusta.
Mile Splits: 8:15, ?, 7:59
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| Nike Free 5.0 Miles: 3.36 |
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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 in 29:50. 8:30 AP.
Route: to Harlem and Augusta
Mile Splits: 8:58, ?, 8:10
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Medium-long run. Ran 6 miles in 50:12. 8:22 AP.
Route: Concordia, Oak, Franklin. New 6-mile route.
Mile Splits: 8:44, 8:02, 8:20, 8:19, 8:12, 8:32.
I felt horrible on this run. Went to bed late and the baby woke up last night. Then I didn't eat much before the run, only some eggs for breakfast and a salad for lunch. All of that plus 2 weeks of few runs equaled a tough outing.
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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 | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
| Did 20 miles on the bike trainer. There was probably 10' of moderate effort, 5' hard, and 5' easy. I'm putting down 1 mile just cuz.
I also played in a staff vs parent basketball game. I played about 20 minutes total. Oh man, I was huffing and puffing. I'm logging another mile or two for that.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.70 | 3.20 |
| Hill Run. Ran 3.2 miles in 28:30. 8:54 AP.
Route: ran the hills on Ridgeland from Thomas to LeMoyne.
8 hills total. Each gained only like 8-15 feet. Each hill was about 30-50 seconds long, somewhere around 120-150 meters.
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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 |
| Recovery Run. Ran 5.1 miles in 43:22. 8:30 AP.
Route: to Concordia, Chicago Ave.
Mile Splits: 8:15, 8:02, forgot to stop watch, last half mile in 4:30.
I needed a run to recover from a few tough days. I got out of work early and was able to do 5 instead of my normal before-work-3-miles.
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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 | | 1.00 | 1.00 | 0.00 | 0.00 | 2.00 |
| Marathon Pace: Ran 2 miles in 16:55. 8:27 AP
Route: to Oak Park Ave
Mile Splits: 8:52, 8:03
The first half mile was slow at 9:30 pace. The next two halves were done in 7:50. The last half mile was at 8:45 pace or so.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy Run. Ran 2 miles in 17:45.
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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 | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Long run. Ran 10 miles in 1:24:46. 8:24 AP.
Route: to river, then 2 miles on track
Mile splits: 8:57 (w/drills), 8:40, 8:30, 8:27, 8:27, 8:30, 8:00, 8:00, 8:15, 8:58 (w/drills and strides).
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| Nike Free 5.0 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.10 | 0.00 | 2.00 | 0.10 | 4.20 |
| Tempo Run. 4.2 miles in 33:10. 7:53 AP.
Route: to track
Mile Splits: 8:57 (w/drills), 6:45, 6:48, 1:40 (hill), 8:40
First mile super easy, 2 tempo miles, 1 mile easy to end. I threw in a 40 sec. hill sprint for good measure.
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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 | | 1.50 | 0.00 | 0.00 | 1.50 | 3.00 |
| Speed workout. 3 miles total in 22:44. 7:34 AP.
1 mile w/u. 2 strides. Then 400, 800, 1200, all at 6:16-6:18 pace.
400 - 1:36
800 - 3:08
1200 - 4:44
No c/d because I had to get home. The wind was horrible on the backstretch. I wanted to do that ladder twice total, but I woke up too late. Maybe some lifting or biking later in the day when the kids are napping.
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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 | | 1.69 | 0.00 | 3.01 | 0.00 | 4.70 |
| Tempo Run. 4.7 miles in 36:26. 7:45 AP.
Route: to track and a little past.
Workout: 1 mile easy, 3 mile tempo, less than mile easy.
Mile Splits: 9:05, 7:02, 5:00 (.7), 6:52, 2:18 (.31), 6:08 (.69)
So that's just over 3 miles at tempo pace/effort in 21:12, or 7:04 pace.
I've only been doing 2 mile tempo runs, so it felt really good to hit those times for 3 miles. 21:12 is just 9 seconds over my 5K time in November's race. And this felt like a "7" effort. I'm getting pumped for my 5K in April.
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| Nike Free 5.0 Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 4.10 | 0.00 | 0.00 | 5.85 |
| Medium Run. 5.1 miles in 41:22. 8:06 AP
I was hoping to make this a long run, but didn't. I hoped to run later, but didn't. I biked for 10 minutes and did two circuits 6 hours later.
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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 | | 5.20 | 4.00 | 0.00 | 0.00 | 9.20 |
| Long Run. 9.2 miles in 1:17:12. 8:23 AP.
Workout: 2 easy, 2 marathon pace, 1 easy, 2 MP, 2 easy
Mile Splits: 8:52 (w/drills), 8:35, 7:52, 7:48, 9:20, 7:50, 7:37, 8:58, 9:09 (w/drills and strides)
I got this workout from a FRB dude. I don't really know how to do the long runs. Should I run slow and easy? Progression run from slow to tempo? A mix? Anyways, for this one I wanted to do 11 (since I did 10 last week), but I was feeling guilty about leaving the fam for so long. So i cut it to 9, dropping 2 more MP miles. Oh well.
My goal MP of 7:45-7:50 feels fast - not tempo fast, but definitely faster than my recovery pace of 8:30-9:00. I hope to run a half in just under 2 months. Doing this pace for 13 miles seems difficult but not impossible. I'll definitely have to work to get to that point, especially if I want to run the half at something closer to 7:30 pace (1:38).
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| Nike Free 5.0 Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.15 | 0.00 | 0.00 | 0.50 | 2.65 |
| Hill Sprints. 2.65 miles in 23:45. 8:57 AP.
5 hill sprints, each about 50 seconds long. Effort was around 90% max.
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| Nike Free 5.0 Miles: 2.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| Easy run. 2.6 miles in 24:35. 9:27 AP.
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| Nike Free 5.0 Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy Run. Ran 4 miles in 32:50. 8:13 AP.
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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 | | 5.30 | 5.00 | 1.00 | 0.00 | 11.30 |
| Long Run. 11.3 miles in 1:33:01. 8:13 AP.
4 miles easy (8:37 pace)
4 miles at marathon pace (8:10->7:35)
1 mile at tempo pace (7:15)
1.3 miles at marathon pace (8:00)
1 mile easy with drills/strides (9:15)
Mile Splits: 8:45, 8:35, 8:34, 8:33, 8:10, 7:52, 7:42, 7:33, 7:15, 2:30 (.3), 8:00, 9:15
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| Nike Free 5.0 Miles: 11.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.15 | 0.00 | 0.00 | 0.00 | 3.15 |
| Recover Run. 3.15 miles in 30:31. 9:41 AP.
Mile Splits: 10:30, 10:40 for 1.15 mi, 9:23.
My run was slow and a bit painful. My leg muscles are sore from yesterday's long run. I'll need to stretch and do some foam rolling today.
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| Nike Free 5.0 Miles: 3.15 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 2.00 | 4.70 |
| Track Workout.
WU: 1.5 at 9:00 pace.
Drills and Strides
Workout: 400 (1:25; 200 rest), 800 (3:05; 400 rest), 1200 (4:47; 500 rest), 400 (1:32; 200 rest), 400 (1:22).
CD: ~.5 at 10:00 pace
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| Nike Free 5.0 Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 67.10 | 16.10 | 6.01 | 5.80 | 95.01 |
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| Nike Free 5.0 Miles: 86.56 |
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