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Week starting Nov 16, 2014

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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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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.502.500.0017.00
Nike Free 5.0 Miles: 17.00
Sun, Nov 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.500.000.004.00

Ran 4 miles in just over 33 mins. Tried to do a progression run. Started at easy pace for mile 1, a bit faster for mile 2, thought I was pushing it for mile 3 but wasn't going as fast as I thought. So I ran the last 1/2 mile faster before coasting in for the last 1/2 mile with drills/pick-ups.

Miles: 8:40, 8:25, 7:50, 8:23.

Again, achilles was twinging for first 1/2 mile but disappated after that.
 

Nike Free 5.0 Miles: 4.00
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Mon, Nov 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Ran 2 miles at easy pace in 18:00. Ran at 5:30am and it was super cold. Body was stiff to start but warmed up ever so slightly. 

Nike Free 5.0 Miles: 2.00
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Tue, Nov 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Cold (feels like 0 deg.). 

Did a quick 15 min hiit workout in the basement. 

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Wed, Nov 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.002.500.004.00

Did a threshold run this morning.

Ran 1 mile at easy 8:45 pace. Then did 2.5 miles at threshold pace (~7:10 pace). Ran .5 easy to end.

Threshold miles: mile 1 7:09, mile 2 7:07, last .5 mile in 3:32.

Super cold (windchill at ~5 deg) and my legs never warmed up, so I'm happy I hit my threshold splits.

Nike Free 5.0 Miles: 4.00
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Sat, Nov 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran 7 miles in 1:02 at easy ~9:00 min pace. AP 8:55. Ran to Concordia track, then to Chicago Ave, back to track and then home. 

Mile splits: 9:20 (w/ drills), 8:54, 8:30, next two around 9:00, 8:24, 8:40. Tried to push it a tiny bit the last 2 miles. 

 

Nike Free 5.0 Miles: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.502.500.0017.00
Nike Free 5.0 Miles: 17.00
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