| 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 | | 31.68 | 0.00 | 2.10 | 0.00 | 33.78 |
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| Nike Pegasus 31 (9/15) Miles: 33.78 |
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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. No watch. I'd guess 9:10AP.
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| Nike Pegasus 31 (9/15) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.68 | 0.00 | 0.00 | 0.00 | 10.68 |
| Long Run. 10.68 miles or so in 1:40 or so. No watch.
I couldn't get out the door this morning (again) before the boys wake up. I swear they listen for me creeping down the stairs, then yell when they hear me. So I finally made it out at 8:30 pm. Still 82 deg and 60% humidity, but it was nice to run with energy and not in that still-not-awake stage.
With no watch, I ran by feel. I was way off on my mileage; I thought I was at 12 miles or so. I definitely ran some of the miles at faster than 8:30 pace. It felt good to just listen to my body.
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| Nike Pegasus 31 (9/15) Miles: 10.68 |
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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. Treadmill. 2 miles in 20:00.
Before the run, I swam 25 laps. .71 miles. 2 sets of 8 laps easy, 2 laps progressing to hard. Bench, squats, curl/press, lunges, lay pull down.
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| Nike Pegasus 31 (9/15) Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.29 | 0.00 | 2.10 | 0.00 | 5.39 |
| Tempo/Cruise Intervals. 5.39 miles total.
WU: 2 miles easy at 9:45 AP
Workout: 3 x .63 miles (~1K) with 1:00 min rest (hit 4:44, 4:33, 4:27), + 1 x .22 mi (1:33). Goal pace for the 1Ks was 4:27, so I only hit it for the last full rep and last half rep. It was really hot? That's my excuse. Total of 3200 meters in 15:17.
CD: 1.09 miles at 10:00 pace with 2 baby hill sprints and 1 15-second hill sprint.
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| Nike Pegasus 31 (9/15) Miles: 5.39 |
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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. Treadmill. 3 miles. 10:00 AP.
Forgot my earbuds. It's horrible to run on a treadmill without listening to anything.
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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 | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| Easy stroller. 2.2 miles.
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| Nike Pegasus 31 (9/15) Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
| Easy-moderate run. 6.51 miles in 53:39. 8:38 AP. Ran with Marki. Started at 8:50 and worked down to 8:10, including the big hill.
Most weekly miles of 2016 (33 and change) and maybe 2015.
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| Nike Pegasus 31 (9/15) Miles: 6.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.68 | 0.00 | 2.10 | 0.00 | 33.78 |
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| Nike Pegasus 31 (9/15) Miles: 33.78 |
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