| 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 | | 19.20 | 0.00 | 0.00 | 0.00 | 19.20 |
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| Nike Free 5.0 Miles: 19.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Ran 3.1 miles at easy pace in 27:52. 8:59 AP. My legs felt heavy after my long run yesterday.
This will be a recovery week for me after 3 weeks of build-up and 2-3 hard days per week. I'll probably run 3 miles at easy pace on S, M, T, and Th, and I'll run ~7-8 on Saturday. That will be about 19 miles for the week, down from 20 and 23 over the last 2 weeks. I assume no one else reads this, but in case anyone does, what do you do for your recovery weeks?
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| Nike Free 5.0 Miles: 3.10 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 miles in 27:32. 9:10 AP.
Mile splits: 9:55, ?, 8:58.
I felt creaky and stiff for a while. Didn't warm up the legs til mile 2. Yikes, that first mile was slow.
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| Nike Free 5.0 Miles: 3.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 miles in 27:46. 9:15 AP. Yikes, another slow run. My first half mile was a...blistering.... 5:00. My legs are just so creaky if I run early in the morning. My form is like that of a 90 yo man.
Oh well, I got out of bed to run before work, so that's a win in my book.
Mile splits: 9:36, 9:25, 8:45.
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| Nike Free 5.0 Miles: 3.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Ran 3 miles in 26:47. AP 8:55. Ran to Harlem Ave. My legs felt a little better today - a little less creaky.
Mile splits: 9:14 (with drills), 9:05, 8:28 (with drills and pick-ups).
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| Nike Free 5.0 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran 7.1 miles in 1:00:58 at easy pace. 8:35 AP. Ran to Concordia, down to Chicago Ave , then did 2 miles at the track, and back home.
Mile splits: 8:35, 8:05, 8:30, 8:25, 8:35, 8:35, 8:58 (w/ drills and pick-ups)
I felt a little sluggish from too little sleep and a rough work week.
This ended my recovery week. Next week's goal is to hit 23-24 miles, with 1 tempo run and a long run of 9 miles.
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| Nike Free 5.0 Miles: 7.10 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.20 | 0.00 | 0.00 | 0.00 | 19.20 |
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| Nike Free 5.0 Miles: 19.20 |
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