| 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 | | 56.80 | 2.50 | 5.50 | 1.10 | 65.90 |
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| Nike Free 5.0 Miles: 4.00 | Nike Pegasus 30 Miles: 35.10 | Nike Pegasus 31 (9/15) Miles: 26.80 |
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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 40 mins. A bit of stretching at halfway point. No pain again! Feeling good!
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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 | | 2.80 | 0.00 | 0.00 | 0.00 | 2.80 |
| Easy Run. 2.8 miles. 28:00 or so. No watch.
No pain again. Let the running begin for reals now! Hello 5:30 am wake-up calls. Sad face emoji.
Next step is to find a race to run in December and March. Maybe a 5K or 10K in Dec and a half in March.
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| Nike Pegasus 30 Miles: 2.80 |
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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 ~ 30 mins. No watch. No run this morning due to a sick baby up at 4:15. Ran at 9pm.
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| Nike Pegasus 31 (9/15) Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 0.00 | 0.00 | 4.00 |
| "Tempo" run. 4 miles in ~ 38 mins. No watch.
2 miles easy. Probably 10:00, 9:30, then 7:30 for the "tempo." 10:00 to finish up.
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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 | | 3.75 | 0.50 | 0.00 | 0.00 | 4.25 |
| Easy run. 4.25 miles. 1.25 miles easy. Picked up kids and drove home. Another 2 with the baby in the stroller.
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| Nike Pegasus 30 Miles: 4.25 |
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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 |
| 31.5 mile bike ride. About 2 hours of riding.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 1.00 | 0.00 | 0.00 | 4.25 |
| Easy-ish run. 4.25 miles. With the baby in the stroller.
1 mile easy, 1 mile at tempo effort cuz the baby was crying. Then he fell asleep, so I ran another 2 miles.
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| Nike Pegasus 30 Miles: 4.25 |
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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 slow. ~40 mins. Pushed the big kid in the stroller to the track and played soccer for half an hour.
Legs and breathing felt sluggish and heavy.
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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 | | 5.20 | 0.00 | 0.60 | 0.00 | 5.80 |
| Hill Run. 5.8 total. Around 60 mins total time out, maybe 50 mins of running. No watch.
4.7 miles easy. 10 min pace to start, maybe got as low as 8:30 for a while.
7 x hill. Hill is about 140 m long, about 25-30 seconds to run it.
Then another .5 mile to home.
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| Nike Pegasus 30 Miles: 5.80 |
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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 |
| Long run. 6 miles. Probably 9:30 average with 2 short stops for water and stretches. Strides for the last 1/4 mile.
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| Nike Pegasus 31 (9/15) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 1.90 | 0.00 | 5.70 |
| Tempo Run. 5.7 miles total. No watch, but it was around 52:00.
Mile 1-3 was around 9-9:30 pace. Mile 4 and 5 were tempo pace, around 7-8 pace. Mile .7 was easy.
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| Nike Pegasus 30 Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 6.00 |
| Longish fartlek run. 6 miles even in about 57 mins. Heavy rain for a good 20 minutes, which made for a great experience due to the warmish 65 deg temp.
Mile 1-2: easy, 8:30-9:30 pace.
Mile 3-4: one block on, one block off.
Mile 5-6: easy, 9:30 pace.
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| Nike Pegasus 31 (9/15) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Long run. 7.1 miles or so. Maybe around 9:30-10:00 pace. At start of mile 6, I started to feel fatigued and aches in my calves. 3 short water breaks.
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| Nike Pegasus 31 (9/15) Miles: 7.10 |
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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 |
| Easy Trainer Ride in the basement before school. 32 mins or so. Watched Breaking Bad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 1.10 | 4.70 |
| Hills. 4.71 miles total. 42 mins total.
2.95 miles easy in 26:15.
8 x hill. Hill was about 0.07 mile in about 30 second. Two sets of 4, with the last one of each set fast on the downhill.
.75 easy home.
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| Nike Pegasus 31 (9/15) Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 2.00 | 0.00 | 4.30 |
| AM: Bike trainer in the morning before work. 35 minutes. Catching up on Breaking Bad season 3!
PM: Tempo Run. 4.3 miles total in 35:40. 8:17 AP.
1 mile easy in 9:30.
2 miles Tempo Effort around 7:00-7:10 min pace/mile
1.3 miles easy in 11 minutes.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike Trainer ride. 28 mins. Baby woke up, so I had to stop. My plan was 7 miles of running, so I'm kinda bummed I didn't get out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 56.80 | 2.50 | 5.50 | 1.10 | 65.90 |
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| Nike Free 5.0 Miles: 4.00 | Nike Pegasus 30 Miles: 35.10 | Nike Pegasus 31 (9/15) Miles: 26.80 |
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