Running Log

Week starting Jul 17, 2016

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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

Good Life 5K

August

Chicago Triathlon

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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Nike Free 5.0 Lifetime Miles:						411.60
Asics Gel-Nimbus Lifetime Miles:						125.50
Nike Pegasus 30 Lifetime Miles:						306.75
Nike Pegasus 31 (9/15) Lifetime Miles:						610.20
Nike Pegasus 33 (9/16) Lifetime Miles:						0.00
Nike Pegasus 33 (9/16) Lifetime Miles:						35.39

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
29.42	0.00	0.10	1.19	30.71

Nike Pegasus 31 (9/15) Miles: 30.76

Mon, Jul 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Long run. Treadmill. 11 miles in (we'll call it) 1:45:20. 9:34 AP.
I went from speed 5.8 for the first half mile or so to 6.3 (which I believe is 9:31/mile). Took one break at 2 miles to stretch a bit, then another at 6 miles for Gatorade.
I listened to 3 podcasts, which were essential in making the time go fast. Overall, my legs felt pretty strong, my breathing was controlled, and I only got bored a few times.

Longest run of 2016.

Nike Pegasus 31 (9/15) Miles: 11.00

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Tue, Jul 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.10	0.00	4.10

Easy run. Treadmill. 4 miles in 38:30. 9:35 AP or so. Four 10-second pickups at 8.0 speed and 6.0 incline.

Nike Pegasus 31 (9/15) Miles: 4.10

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Wed, Jul 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.90	0.00	0.00	0.00	3.90

Easy run. 3.9 miles in 38:14. 9:48 AP.
10:14, 9:34, 9:26.
My calves were sore and my hip joints felt really stiff. Running was very laborious today. Probably from the long run on Monday. So I moved the tempo workout to tomorrow.

Nike Pegasus 31 (9/15) Miles: 3.90

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Fri, Jul 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.52	0.00	0.00	1.19	3.71

Abbreviated Track Workout. 3.76 miles total.

WU: 2.12 miles easy with strides and a br stop.

Workout: Plan was 8x400. I did 5x400 (1:47, 1:35, 1:30, 1:30, 1:29). 100 meter jog, 100 meter walk in between.

CD: nothing. Drove to Bob's fast for a BR stop.

I was hoping for 7-8 miles and a solid speed workout. Failed on those. The only redeemable parts:

-The heat wasn't unbearable.

-the first 400 at tempo pace felt incredibly slow.

-The next 400s at VO2max pace felt fast but not strenuous. It really felt like I was gliding.

Nike Pegasus 31 (9/15) Miles: 3.76

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Sat, Jul 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Nike Pegasus 31 (9/15) Miles: 8.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
29.42	0.00	0.10	1.19	30.71

Nike Pegasus 31 (9/15) Miles: 30.76

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