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

May 09, 2024

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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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Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.003.000.0012.00

4AM - 5 miles

6PM - Mile repeats x3, was gonna do 4 but I decided to stop at 3 and save some for Saturday. 3 min walk recovery in between each repeat.

I ran this loop that has a couple of small hills, several turns, and a couple stoplights...but it's all good.  Should I wear racing flats for the race? I've never tried racing in them before...just training. Not sure if it will make a difference or not.

2.5 mile warm up

1st mile - 6:20

2nd mile - 6:28

3rd mile - 6:38

1.5 cool down

Comments
From Burt on Tue, Dec 01, 2009 at 16:26:46 from 12.231.112.98

Good luck on your 5k this Saturday.

From nguyenvn on Tue, Dec 01, 2009 at 21:36:17 from 71.68.254.197

Thanks Burt! I'll do my best.

From Smooth on Tue, Dec 01, 2009 at 23:00:45 from 71.52.65.202

GOOD LUCK on the Reindeer 5K. Based on your mile repeat tonight, you're on target for a sub-21 for sure! NICE WORK!!!

If you've trained in racing flats before...then by all means wear them in the 5K. They are lighter than most trainers and should make a faster time! That's my 2 cents! GOOD LUCK and ENJOY! Can't wait to read all about it!

From nguyenvn on Wed, Dec 02, 2009 at 06:42:36 from 75.77.22.187

Thanks Smooth! I think there is gonna be a couple thousand people in this 5k. Hopefully that won't pose a problem.

From Kelli on Wed, Dec 02, 2009 at 10:38:19 from 71.219.71.229

I do not know a thing about racing flats, sorry! I would say if you have never tried them, not to bother, but what do i know???

Awesome workout today! And to think that I was complaining about getting up at 4:40. You were about done at that time!!!

You will do great in this race, I look forward to hearing all about it!

From Sandy Dune-Howard on Wed, Dec 02, 2009 at 12:27:52 from 90.208.239.169

OUCH 4am, how do you guys do that, I struggled to get up for 7am today due to the kitchen guys turning in early to template for the tops LOL

I agree about racing flats dont bother unless you have tried them on your fast training !

If they were ok in training wear them for racing theyre great :-)

oh and big good luck for the 5k I wouldnt do any more heavy sessions till the race save it for the race:)

From Cal on Wed, Dec 02, 2009 at 15:37:17 from 66.133.117.3

nice total mileage for the day and nice speed on those repeats. great work!

From Lyman on Wed, Dec 02, 2009 at 16:52:08 from 170.135.241.46

If I were a betting man (which I am) I would bet you are going to hit somewhere between 19 and 19:30 for your 5k this Saturday...you are going to smash that 20 min mark. Now don't do any more speed work till the race.

From nguyenvn on Wed, Dec 02, 2009 at 17:05:57 from 71.68.254.197

Thanks guys! Hopefully I'll pull out a nice PR on this 5k.

As for the racing flats, I've trained in them when I did the 400, 800 repeats....however, my calves got pretty sore/tight during and afterwards. I think I might just play it safe and wear my Nike lunartrainers. They are only 10 oz anyway.

I'll try to take it easy till the race. Today I only ran 3 slow miles for a recovery run (I felt sluggish). I plan on running 6 tomorrow and then take Friday off.

Lyman - Thanks for believing in me but I don't want to let you or myself down if I don't hit that mark lol.

Racing Strategy - I plan on a 1-2 mile warm up before the 5k. As for the race, I'm not sure if I should go out strong or hold back until mile 2 and 3. Any suggestions on what I should do?

From Kelli on Wed, Dec 02, 2009 at 19:30:43 from 71.219.71.229

I absolutely suck at 5k races (I have only done one!) Short distances freak me out. I am not even warmed up until 5-6 miles.

That said, my philosophy is to go all out always and then just try to hold on.

You will be awesome, I am even more excited to see how you do than if I was running it myself!

From Huans32 on Thu, Dec 03, 2009 at 10:10:32 from 138.64.2.76

I dont know if I will be much help. I have never raced in flats. Or even worn them before. As for the 5k strategy this is what has worked best for me. 1-2 mile warm-up with strides in it to get ready for the fast speed. Then as for the race. Keep slowing yourself down that first mile and don't stay with the rabbits that take off really fast. I would have your first mile be the slowest mile by like 10-15 slower then your goal pace for the race. Feel confortable in that mile and then kick it up to the race pace or closer to it in the 2nd mile. And then if you did the first mile right. Hammer down harder in the 3rd mile about 10-15 faster then goal pace. And last .1 give your best effort. That is what has worked best for me in the 8-10 5ks that I have ran. If I went out to close to goal pace then I just went to fast. But if I went slower the first mile then goal pace. I had alot more left later on.

From vinh on Thu, Dec 03, 2009 at 21:52:26 from 71.68.254.197

Kelli - Thanks. I will do my best for you and run this 5k for both of us since you hate them =)

Huan - That sounds like a good plan. The hard part is executing it. I think we all get anxious at the start and the adrenaline kicks in. It's hard to take it semi-easy the first mile. I'll do my best though and just give it my all.

From Kelli on Thu, Dec 03, 2009 at 23:31:33 from 71.219.71.229

THANKS!!! It will be the first 5k dedicated to me. Man, I hate those things.

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