| 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 | | 47.50 | 1.50 | 4.00 | 5.30 | 58.30 |
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| Nike Pegasus 30 Miles: 41.20 | Nike Free 5.0 Miles: 17.00 |
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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 |
| 3.5 miles easy.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 17 mile bike ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.30 | 5.30 |
| Easy Run. 5.3 miles in 48 mins. After 5 easy miles, I did 2 hill sprints, about 100 yards, mild incline.
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| Nike Pegasus 30 Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 1.50 | 0.00 | 0.00 | 8.30 |
| Long Run. 8.3 miles in 1:14. 8:54 pace.
I'm at my FIL's place in MI, so I don't know the exact mile markers. It felt like I ran about 9 min pace for the first 6 miles. For the last 1.5, I picked it up to something like 8 down to 7:30 pace. Coasted in the last .5 mile. Overall, it was a great run, scenery-wise and running-wise.
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| Nike Pegasus 30 Miles: 8.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Easy run. 4 miles in 36 minutes or so. I pushed my son in the stroller. A few hills.
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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 | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy Run. 2 miles in 17:30. Did this immediately after a 13 mile bike. The ride was very hilly. 49 minutes total for the ride.
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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 | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Tempo Run. 5 miles in 41:56. 8:23 AP.
2 miles easy: 9:00, 8:30
2 miles tempo: 7:15, 7:01
1 mile very easy: 10:10.
This was my first tempo run in a long time. It felt both good (to get it under my belt and still run those times) and bad (it kinda hurt)
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| Nike Pegasus 30 Miles: 5.00 |
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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 28:13. 9:25 AP.
Pushed the stroller. Pretty hot and muggy for 9am.
Then I rode my bike to the pool with Boy #1 in the trailer. 5.5 miles in 33:00.
Later, 1 mile family walk.
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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 | | 4.10 | 0.00 | 2.00 | 2.00 | 8.10 |
| Speed Workout with OPRC. 8.1 miles in 1:03.
WU: 1.9 miles easyish in about 17:00
Workout: 4 mile repeats - hard, easy, hard, easy (6:20ish; 7:15; 6:07; 7:03 with a fast finish the last .2)
CD: 2.2 miles in about 20:00.
This felt pretty good!
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| Nike Free 5.0 Miles: 8.10 |
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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 28:00.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Longish run. 7 miles in 1:02. This was supposed to be 10-11 miles, but it was hot and the bathroom was calling. Oh well.
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| Nike Pegasus 30 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 8 mile bike ride with the boy in the trailer. A few dozen push-ups, pull-ups, squats and lunges at the park.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 1.4 miles to pool. Swam 1600 meters in 45:00. Then another 8 miles on the bike. Total bike time was about 40 mins. I'll try to get my tempo run in this evening after the kids go to bed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 3.00 | 8.90 |
| Track workout with OPRC. About 9 miles total.
WU: 2 miles easy in 17:00. .5 easy at the track with drills.
Workout: 12 400s. First 4 averaged about 1:31. Second 4 averaged 1:28. #9-11 averaged about 1:26. #12 was fast with sprint the last 100: 1:13.
CD: .25 easy barefoot, 3.1 super easy home.
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| Nike Free 5.0 Miles: 8.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 47.50 | 1.50 | 4.00 | 5.30 | 58.30 |
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| Nike Pegasus 30 Miles: 41.20 | Nike Free 5.0 Miles: 17.00 |
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