| 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 | | 64.64 | 3.00 | 6.00 | 2.63 | 76.27 |
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| Nike Pegasus 30 Miles: 61.82 | Nike Free 5.0 Miles: 14.45 |
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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. 2 miles. No watch. Maybe 8:00 or 7:45 average.
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| Nike Pegasus 30 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 3.00 | 0.00 | 0.00 | 9.10 |
| Long Run. 9.1 miles in 1:14:54. 8:13 AP.
8:45, 8:15, 8:15, 8:23, 8:30, 7:50, 7:15, :40 (.1 mi), 7:50, 8:56 (w/drills and strides).
I still don't know how to "do" long runs. I decided to go with 5 miles at easy pace, then pick up the last few. I just read something about two types of long runs: slow long runs (all miles at easy pace) and steady-state runs (start at easy pace, proceed to marathon pace for second half). The second sounds a bit like a progression run, though it wasn't named that. I also know of a rockstar FRB guy who mixes paces: 2 miles easy pace, 3 miles marathon pace, 1 easy, 2 marathon, etc.
I felt pretty ugly this run. It had been a long day outside with errands and yard work before I even went out to run, and it was the warmest day in 7 months. My body was not used to that heat.
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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 | | 1.50 | 0.00 | 2.00 | 0.00 | 3.50 |
| Tempo Run. 3.5 miles in 27:50. 7:57 AP.
WU: 1 mile easy in 9:20
Tempo: 2 miles in 13:45 (6:57, 6:48)
CD: .5 easy in 4:45
I felt a little sluggish and heavy in the legs.
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Recovery Run. 2.5 miles in 23:47. 9:30 AP.
Old-man run today. Creaky knees and hips. Super slow.
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| Nike Pegasus 30 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 1.50 | 4.10 |
| VO2 Workout (couldn't make it to track so I did it on the road). 4 miles total in 32:51.
WU: 1 mile in 9:04
Workout: .5 mile (3:06), .25 jog, .25 (1:28), .1 jog, .5 mile (3:07), .25 jog, .25 mile (1:28).
CD: 1 mile in 9:08
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| Nike Free 5.0 Miles: 4.10 |
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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. 3.1 miles in 28:00. 9:00 AP.
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| Nike Pegasus 30 Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.67 | 0.00 | 0.00 | 0.00 | 2.67 |
| Easy Run. 2.67 miles in 24:00. 9:00 AP.
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| Nike Pegasus 30 Miles: 2.67 |
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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 |
| AM: 15 min bike ride.
PM: Easy Run. 4 miles in 34:00. 8:30 AP.
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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 | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Easy Run. 3.8 miles in 34:00. 8:56 AP.
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Long Run. 11 miles. No watch, but I'd guess 8:30 AP. I'll put total time as 1:35.
I felt really good. I pushed my son in the stroller for the first 3 miles and stopped at the track. We played some soccer, jumped in the sand pits. Then ran home. Dropped off the boy and went back out for another 5ish miles.
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| Nike Pegasus 30 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Recovery Run. 4.3 miles in 40:03. 9:18 AP.
I felt pretty good considering 11 miles on Sat.
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| Nike Pegasus 30 Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 3.00 | 0.00 | 4.60 |
| AM: Easy Bike Ride. ~18 minutes. About 4 miles.
PM: Tempo Run. 4.6 miles in 35:10. 7:38 AP.
WU: 1 mile in 9:03
Tempo: 3 miles in 20:47. 6:54 AP (goal: 6:52). 6:52, 6:56, 6:48.
CD: .6 in 5:20.
As for tempos, I'm going to start cranking those up once school's out. I'll try to get up to 5-7 miles.
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| Nike Free 5.0 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 5.50 |
| Fartlek Run. 5.5 miles in 48:29. 8:48 AP.
2 miles easy (8:40, 8:20)
1.2 miles fartlek (1 block kinda hard, 1 block easy; 7:40 AP)
2 miles easy with 4 hill sprints (~70 meters; 3 up, 1 down)
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| Nike Pegasus 30 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| Easy Run. 5.25 miles in 43:41. 8:19 AP.
Mile Splits: 8:35, 8:25, 8:05, 8:05, 8:20, and change.
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| Nike Pegasus 30 Miles: 5.25 |
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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 |
| Easy Run. 4 miles in 33:42. 8:25 AP.
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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 | | 1.12 | 0.00 | 0.00 | 1.13 | 2.25 |
| Track VO2 Max Workout.
2.25 miles in 15:23. 6:50 AP.
WU: ~.75 miles
Workout: 800 (2:57), 300 recov, 1000 (3:51), 300 recovery
CD: none, ran to the car to speed to daycare
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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 | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| Easy Run. 4.6 miles in 39:58. 8:28 AP.
My legs felt dead, heavy, and tired today. No oomph. Reason: short but hard mini-workout yesterday without proper warm up, cool down and stretching. It felt hot out today. ~85 and humid.
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| Nike Pegasus 30 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 64.64 | 3.00 | 6.00 | 2.63 | 76.27 |
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| Nike Pegasus 30 Miles: 61.82 | Nike Free 5.0 Miles: 14.45 |
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