| 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 | | 54.85 | 6.00 | 5.69 | 7.10 | 73.64 |
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| Nike Free 5.0 Miles: 26.54 | Nike Pegasus 30 Miles: 39.00 |
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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 |
| Recovery Run. 4 miles in 36:16. 9:04 AP.
My legs were hurting today. My first half mile was sooo slow, then I picked it up a bit. Mile 3 was in 8:20. I ran the route of the upcoming 5K, and I tried to visualize my effort and pace while running. I'll have to do a tempo run tomorrow on the course to really get a feel for it.
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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 | | 2.50 | 0.00 | 3.14 | 0.00 | 5.64 |
| Tempo Run. 5.64 miles in 44:49. 7:56 AP.
WU: 1.25 miles in 11:20
Tempo: 3.14-ish miles in 21:47 (6:56 pace)
CD: 1.25 miles in 11:46
This is probably my last tempo run before next weekend's race, so I wanted to do a tempo run at something close to 5K distance. Turned out to be almost exact. If I were to guess, I'd say mile 2 was the slowest. I was trying to hit something close to 6:52-7:00 for tempo pace, and I did a decent job even though it was just by feel. I feel like I can run 6:27 pace next weekend and hit my goal of a 20:00 5K.
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| Nike Free 5.0 Miles: 5.64 |
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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 |
| Recovery Run. 4.5 miles in 40:50. 9:04 AP.
This run was at easy pace, but my calves were hurting from my last tempo run on Thursday, and the hills around here are killer. Multiple, large hills. I'm just not used hills at all, and they are all over the place. Did I mention hills?
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| Nike Free 5.0 Miles: 4.50 |
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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 |
| Easy run. 3 miles in 27:19. 9:06 AP.
I jetted out during bedtime before the game. I started faster at 8:40 and slowed down throughout. My right leg was a bit tight in my quad and calf. I foam-rolled to try to work it out.
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| Nike Pegasus 30 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 1.25 | 2.45 |
| VO2 workout. 5x400 at 5k pace (1:36 lap)
WU: about .9 miles easy
stretch and drills
5x400: 1:30, 1:32, 1:34, 1:34, 1:34. This was even a little faster than my goal 5k pace. I figured I wanted to run repeats with short rest (1 minute standing) at goal pace.
Cd: .25 easy
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| Nike Free 5.0 Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.75 | 2.45 |
| VO2 Max Workout.
WU: 1.1 miles in 9:30.
Stretching, drills, and 2 strides
6 x 200 at much faster than 5K pace. :40, :38, :38, :38, :38, :37
CD: .6 miles
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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 |
| Easy Run. 3 miles in 27:07. 9:02 AP.
Mile Splits: 9:10, 9:20, 8:31.
The wind was crazy in the first half, nearly helped me fly on the way home.
My right calf/achilles has a little twinge in it. I'm going to stretch and foamroll tonight in order to get it right for the 5K on Sunday.
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| Nike Pegasus 30 Miles: 3.00 |
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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 |
| Easy Run. 2.8 miles in 27:18. 9:45 AP.
I took it real slow today in the early morn. I stopped once to stretch a bit, and I did 2 sets of 2 strides. My right leg still has a twinge in it. Race tomorrow!
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| Nike Pegasus 30 Miles: 2.80 |
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| | Race: |
Good Life Race 5K (3.107 Miles) 00:19:58, Place overall: 107, Place in age division: 20 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.50 | 0.00 | 3.10 | 4.60 |
| Good Life Race 5K today - I hit my goal of under 20:00 with a 19:58!
I warmed up a mile about an hour before, then walked a mile with the family to the event. I realized a had left my watch at home, so I ran with one kid in the stroller back home. That was probably .5 mile at 7:00 min pace. After a busy time trying to get my family settled, I finally went out for some strides about 4 minutes before the start time. I was just getting back from my 4th stride when the gun went off - and I was still 60 meters away from the start! I jogged into the group and crossed the start line with the slow(er than me) peeps.
I dodged and zigged and zagged a lot for the first mile. I'm pretty sure I lost 3-5 seconds due to slowing down and waiting and getting cut off. Maybe more. I hit 6:30 at the mile marker, or 3 seconds slower than planned. Overall, I felt fine and didn't feel any tiredness.
In the second mile, I kept pushing myself on. I had planned some motivating phrases for each mile. This mile's word was "light," as in, stay light on your feet, light steps. There was a tiny hill about 70 meters long that hit me a bit. At the mile 2 marker, I was feeling it - the legs were starting to feel heavy and I was hoping it would be over. Mile 2 time: 6:27. I was back on pace.
In the third mile, I felt like quitting. I really have forgotten what it's like to run fast, to run to exhaustion, full effort. In HS and college, this was a weekly feeling, but in the last 5 years, it only comes 1 to 2 times a year. My legs were screaming and I couldn't wait to be done. My phrase was "power" so I could power through the pain. There was a tiny downhill at about 2.75 that evens out the course from that tiny uphill. I was so glad it was near the end. I tried my best to fly down it. The finish line looked way too far away. Mile 3 time: 6:23.
The small crowd helped me push it in to the finish line. I was dead at the finish line - so exhausted.
I'm super happy to hit my goal. Despite the pure evil I felt for the last half mile, it was also worth all the miles and early mornings.
Mile Splits: 6:30, 6:27, 6:23, :38 (6:20 pace) = 19:58.
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| Nike Free 5.0 Miles: 3.10 | Nike Pegasus 30 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 2.30 |
| Recovery Run. 2.3 miles in ~23:00.
Super slow. I should have done this run yesterday after Sunday's race, but work/family > running.
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| Nike Pegasus 30 Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Regular Run. 5.2 miles in 45:57. 8:50 AP.
Yikes: I didn't run but once this week. I took it way easier than I should have after my race. I was lazy. I was tired.
No more.
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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 31:35. 9:01 AP.
My legs were a tiny bit sore from not running much last week, but I'm amped to get back into it. I just need to find a triathlon and a half-marathon to enter.
Got home and did a quick lifting workout. Quick as in 4 minutes of bench, squats, curl/press, lunges, sit-ups, and rows.
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| Nike Pegasus 30 Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.50 | 0.00 | 0.00 | 4.00 |
| Progression Run. 4 miles in 34:40. 8:40 AP.
It was supposed to be at easy pace, but I ran slow the first mile and was running late.
Mile Splits: 9:47, 8:47, 8:02, 8:05
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| Nike Pegasus 30 Miles: 4.00 |
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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 |
| Easy Run. 3 miles in 25:34. 8:31 AP.
Probably went a bit too fast for an easy day with little running last week.
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| Nike Pegasus 30 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 4.00 | 1.00 | 0.00 | 9.10 |
| Long Run. 9.1 miles in 1:14:29. 8:11 AP.
Workout: 2 Easy (8:58 w/drills, 8:32); 2 Marathon Pace (7:23, 7:14); 1 Easy (9:09); 1 MP (7:25); 1 Tempo Pace (7:10 on the track); .1 Easy; 1 MP (7:25); 1 E (9:45 w/drills)
I felt pretty good today.
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| Nike Pegasus 30 Miles: 9.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Easy Run. 3.8 miles in 35:07. 9:14 AP.
I pushed my oldest in the stroller to the track. We played there, did races, jumped in the long jump pit, and then went to a park.
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| Nike Pegasus 30 Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.55 | 0.00 | 3.55 |
| Tempo Run. 3.55 miles in 29:00. 8:10 AP
WU: 1 mile in 9:03 (w/drills)
Tempo: 1.55 at 6:40 pace
CD: 1 mile in 9:30 (w/drills)
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| Nike Free 5.0 Miles: 3.55 |
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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 |
| Easy Run. 3 miles in 27:56. 9:18 AP.
A little creaky this morning, but picked up mile 2 and 3 at 8:50s.
2 Rounds of weights after.
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| Nike Pegasus 30 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 0.00 | 2.00 | 3.75 |
| Track Workout.
WU: 2 mile bike ride, .75 miles on track, 6 strides
Workout: 2 800s (3:16, 3:32) at moderate pace - 400 jog; 1 mile (5:52) pretty hard. Looking back, I could have run faster.
CD: .5 mile, 2 mile bike ride.
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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 | | 54.85 | 6.00 | 5.69 | 7.10 | 73.64 |
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| Nike Free 5.0 Miles: 26.54 | Nike Pegasus 30 Miles: 39.00 |
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