| 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 | | 22.15 | 5.00 | 4.14 | 2.00 | 33.29 |
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| Nike Free 5.0 Miles: 33.29 |
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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 | | 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 | | 22.15 | 5.00 | 4.14 | 2.00 | 33.29 |
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| Nike Free 5.0 Miles: 33.29 |
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