2010, My year to smash all of my PR's

Week starting Dec 13, 2009

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Location:

North Charleston,SC,USA

Member Since:

Nov 02, 2009

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 3 mile (2007) in the Marines  19:00
 5k (Mar 2010) 19:53
 10k (May 2010)  42:06
 10 mile (Nov 2009)  1:15:47
 Half Marathon (Jan 2010)  1:37:57
Marathon (Oct 2010)

3:47:06

12 Hour Ultra (July 2010) 60.8 miles

Short-Term Running Goals:

Qu’est-ce que c’est? 12 h Run (Jul 4) Over 60 miles 60.8 miles

Run a marathon under 4 hours

Run a 5k under 19 minutes

St. George Marathon (Oct 2, 2010)

Myrtle Beach Marathon (Feb 19, 2011) 

Possible upcoming races:

Charleston Half Marathon (Jan 2011) Sub 1:32

2010 Goals:

- Run 2010 miles

- Do 2010 Pull ups (2010+)

- 20,100 Push ups/Sit Ups (20100 so far)

Long-Term Running Goals:

Run a Boston Qualifier

Run an ultra marathon

Run a 100 miler

Run at least one marathon a year

Sub 5:20 mile

Sub 18:30 5k

Sub 38 10k

Sub 1:25 half

Sub 3 hour marathon

Badwater Ultra

Hurt 100

Bear 100

Moab 100

Wasatch 100

Umstead 100

Personal:

My name is Vinh Nguyen. I'm 28 years old, former Marine...

Started running when I joined the military in 1999. I did not enjoy running until 2006-7 when I started training for my first marathon. In the Marines, we ran an average of 3-5 miles. I never ran any distances longer than that until I started training for the Myrtle Beach Marathon in 2007.

Currently working as a government contractor (electronics technician).

I finished my Associates of Science in August and have finally been able to train hard full time. I decided to take time of school to see how much of a difference it will make and maybe hopefully achieve my goal and qualify for Boston.

 "Si Vis Pacem, Para Bellum"
"The only easy day was yesterday"

 

 

Vinh's Power Songs
Pitbull feat Akon - Shut it down
DJ Khaled - All I do is win
Ludacris - How low can you go
TI - Big Things Poppin
Kanye - Amazing

 

 

Vinh Nguyen

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
48.003.007.000.000.0058.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

16 miles @ 8:31 pace

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Upper body workout session at the gym

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.003.000.000.007.50

Didn't run in the AM cuz of the rain. I'll make it up tomorrow.

TM workout (Speed Intervals)

2 mile warm up

1/4 mile @ 7.0 mph (8:34 pace) followed by 1/2 mile @ 9.5 mph (6:18 pace) x 3

3 min rest

1/4 mile @ 7.0 mph (8:34 pace) followed by 1/2 mile @ 9.0 mph (6:39 pace) x 3

1 mile cool down

Total miles - 7.5

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

4am - easy 5 miles @ 8:40 pace

5pm - easy 6 miles @ 8:44 pace

Tomorrow is going to be a lil rough mileage wise (my legs are feeling heavy). Gonna run 5 in the AM, and 9 in the PM. I'll take it nice and easy though.

Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.003.000.000.000.0014.00

4am - 5 easy miles

5pm - 9 mile run...legs felt a lot better. Took about 4 miles to start feeling good and decided to run the last 3 at marathon pace. Avg pace 8:10


Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 mile recovery run. Hills/Speed work tomorrow. 17 on Sunday.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.004.000.000.006.50

TM work out

1.5 mile warm up

.5 mile 2% incline 7.5 mph (8:00 pace)

.5 mile 3% incline 7.5 mph (8:00 pace)

.5 mile 4% incline 7.5 mph (8:00 pace)

.5 mile recovery jog

.5 mile 2% incline 7.5 mph (8:00 pace)

.5 mile 3% incline 7.5 mph (8:00 pace)

.5 mile 4% incline 7.5 mph (8:00 pace)

.5 mile recovery jog

1 mile 0% incline 9.0 mph (6:39 pace)

6.5 miles total

Should have cooled down but I didn't...just stretched. Did an upper body and core work out after.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
48.003.007.000.000.0058.00
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