| Location: Bourbonnais,IL, Member Since: Jun 28, 2011 Gender: Male Goal Type: Marathon Finish Running Accomplishments: 5K: 16:49 (St. Anne Pumpkin Fest)
8K: 28:08 (Running O' The Green)
10K: 35:40 (Canal Connection)
13.1: 1:17:57 (During Grandma's Marathon)
Marathon: 2:39:18 (Grandma's Marathon)
Short-Term Running Goals: I have been running for almost 4 years now and I want to keep improving to see how far I am able to push my body.
I also want to raise awareness for the National MS Society. Long-Term Running Goals: Maybe one day I will be able to reach my ultimate dream of breaking 2:20 in the marathon. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.00 | 4.00 | 9.00 | 0.00 | 145.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 145.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Only my 2nd run since the Grandma's Marathon (June 18th), and I really wanted to take it nice and easy. Ave. 8:00 min/mile on treadmil to ensure flat and soft surfaces. Then, did a little bit of crosstraining and lifting. After a full week off of doing nothing, I need to hit the core stuff again |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another easy run today. It was a perfect day to run, sunny and around 77 degrees. Again I wanted to take it pretty easy today - Ave 7:22 min/mile. Worked on core. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Another easy run for me since I'm still in recovery mode from my recent marathon. I plan on taking it easy for the next two weeks, then hit some harder workouts. Pace was right around 7:17 min/mile |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 145.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Another easy run in 90 degree weather, felt ok though since I have been running shorter and slower runs for recovery. Ran 6 today around 1:00 with an ave pace of 7:17 min/mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 145.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Another easy recovery run - weather was perfect for this run at mid-day. Longest run since marathon - ave. 7:14 min/mile. Worked on a little bit of core afterwards. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy run with an ave of 7:22 and had to do it at the gym. Temps were around 107 degrees..insane! Then did a quick lifting routine and abs. My legs are starting to feel that they have a little more life in them, hope this is a good sign that I will be able to start to incorporate speed work again. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Longest run since my marathon on June 18th. I now think that I'm ok to try some shorter tempo work this coming week and bump up my mileage to 45-55 miles. I am trying to get back to 70 mile average. Average pace for today was 7:21 with 90 degree weather and no wind!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Did some cross-training today...biked 21 miles with an ave. of 18 mph in beautiful weather!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Run went pretty well considering the 90+ degree heat/sun...I averaged out to a 7:07 min/mile. From here on out I want to hover right around 7 or under then try and incorporate speed/tempo work now. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Another hot day in the sun - tried to run earlier in the morning before the heat really got out of hand...even though it was aroun 9:00AM, it was still 89 degrees and humid! I was able to get through it and then was rewarded with running through the sprinklers with my niece - well worth it.
Average pace today was 7:06 min/mile
A.M. --> 8 miles
P.M. --> 3 miles (recovery jog at 8:00 min/mile) I wanted to try to start incorp. some doubles (slowly) to try to bump my miles back up. Also did a little lifting/core at the gym.
total 11 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| Did a bit of a workout today; warmed up 4 miles around a 7:40 pace, then decided to give my first tempo run a try since the marathon. Did 4 mile tempo with splits (6:18, 6:12, 6:09, 6:04). Tempo averaged out to about a 6:10 min/mile pace, then cooled down with a 2 mile run at about a 7:45 min pace. Overall, felt very nice and easy with the tempo. Total 10 miles for the day at 1:12:00 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Ended up only doing 5 miles today, body was a little tired and had to take care of some misc things. 7:02 min/mile average. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Run was deathmarch pretty much the entire run being that it was 93+ degrees...I did complete the run and really tried to take it nice and easy/slow. 7:14 min/mile average for the run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
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I tried for the first time of doing two faster sessions in a week. I ended up doing something of a "wave" routine that I found off of Tinmans articles.
I warmed up 4 miles around 7:35-7:45 pace, then 1 mile at 6:04, then 1 ez mile at 7:37, 1 mile at 6:03, 1 ez at 7:40, 1 mile at 5:45, 1 ez at 7:35, then 1 mile at 5:49, then two mile cool down around 7:35 pace.
total 12, I wanted to do more tempo miles but I was pretty spent |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles easy today in 105 degree heat! Insane...I ended up around a 6:54 average which is crazy with the heat...I must have been running a little faster to get it over with! I need to put together some core workout routines to do at home 2/3 times a week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Did a little workout today. Warmed up for two miles at an easy pace, 7:09, then was going to run a little harder, 6:45 mile, for 8 miles...but I think due to the heat and me being a little out of shape from the marathon in June and havent really done any harder running since. It ended up being 8 miles at a 6:52 pace. Cooled down for 2 miles with 6x30sec fartlek. Nothing like running in 90 degree heat at 6:30 PM. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles easy the whole run - averaged 7:09 min/mile |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 5.00 | 0.00 | 12.50 |
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At gym: did 5 miles warm up at 7:12 pace, then 5x1mile at 5:44 RC pace at 1.5% incline with 75-80 sec rest/job, then 2 mile cool down at 7:40 pace. Total 1:25:26
overall good workout since this is the first real true faster workout that ive done since the marathon, felt good. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| pretty easy run even though it was 85 degrees out..8 miles easy at an average 7:06 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 132.00 | 4.00 | 9.00 | 0.00 | 145.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 145.00 | |
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