| 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 | | 11.70 | 0.00 | 0.00 | 2.00 | 13.70 |
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| Nike Pegasus 30 Miles: 8.80 | Nike Free 5.0 Miles: 2.25 |
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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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 2.00 | 13.70 |
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| Nike Pegasus 30 Miles: 8.80 | Nike Free 5.0 Miles: 2.25 |
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