| 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
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| 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 |
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Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 113.90 | 5.60 | 46.50 | 0.00 | 0.00 | 166.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 8:30 pace | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Upper Body and Core workout | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| 1 mile warm up 1 mile interval (6:30) pace, 400m recovery jog 2 mile interval (6:50) pace, 400m recovery jog 1 mile interval (6:55) pace, 400m recovery jog 1 mile interval (6:35) pace, 400m recovery jog 1 mile cool down
AVG HR during intervals 175 BPM
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 4.00 |
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Upper body and core work out. About to go on a little recovery run, will update when I get back. 4 mile run 1.5 mile slow pace with the wife. She wanted to stop to take a breather, so I ran an extra mile (6:40) pace came back and ran 1.5 with her back home.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 5.00 | 0.00 | 0.00 | 7.00 |
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It was another beautiful night for a run in Charleston. The weather was great....nice and cool. It was a good run today although my legs felt stiff at first (even after yesterday's 4 mile recovery run). I did a 2 mile warm up slow pace, then did a five mile run (i'd say 10k pace). If only I could keep this pace for another 21 miles.
5 miles in 36:36 (7:19 pace)
mile 1 - 7:14 mile 2 - 7:21 mile 3 - 7:32 mile 4 - 7:21 mile 5 - 7:05
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 2.50 | 0.00 | 0.00 | 5.00 |
| gym workout today. 5 miles total 1 mile warm up 1.5 mile 5% incline 8:30 pace (this was rough)
.5 mile recovery 1 mile flat 7:20 pace (felt good, probably could have went faster)
1 mile cool down Full body workout (weights)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran an easy 10 miler today. I haven't been drinking any water when I'm running 10-12 miles or less. Not sure if that is a good thing but I don't feel like I need to. I'll be bumping up the mileage next week after my 10 mile race Saturday. Mile 1 - 8:33
Mile 2 - 8:13
Mile 3 - 8:25
Mile 4 - 8:28
Mile 5 - 8:23
Mile 6 - 8:19
Mile 7 - 8:21
Mile 8 - 8:14
Mile 9 - 8:22
Mile 10 - 8:13 AVG Pace - 8:21 Total time - 1:23:37
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Upper body and core workout today. I was at Ross today and found some Brooks Mach X for $9. I can use these for a 5k/10k. Pretty light and has some cushion.  | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
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1 mile warm up mile repeats x3 with 400m recovery jog in between. Ran on the treadmill since it was raining. I wasn't sure what pace to run during the repeats. I wasn't really struggling with the paces below. Probably could have gone a lil faster, but it was definitely not a walk in the park.
mile 1 - 6:55 mile 2 - 6:50 mile 3 - 6:45 .5 mile cool down
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| .5 warm up 5 miles at 7:30 pace .5 cool down
| | Comments(1) |
| | Race: |
Folly Beach 10 Mile Run (10 Miles) 01:15:47, Place overall: 19, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 10.00 | 0.00 | 0.00 | 11.00 |
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Pretty good race for me. I definitely started out way too fast as you can see in my splits. Caught a cramp by mile 5, oh well....I need to pace myself better but good race overall. Great run, great weather, great people, what more could you ask for? Oh and I placed 2nd in my age group! 
Mile 1 - 6:46 Mile 2 - 7:05
Mile 3 - 7:27
Mile 4 - 7:32
Mile 5 - 7:36 (got a cramp!)
Mile 6 - 7:48
Mile 7 - 7:49
Mile 8 - 8:00
Mile 9 - 7:59
Mile 10 - 7:42
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile recovery run. 8:25 pace Definitely needed this....my legs have been a little tight since yesterday. Feels a lot better after today's run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Upper body and core workout. Ready to start doing 2 a days this week (Tuesdays/Thursdays). | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 2.50 | 0.00 | 0.00 | 11.00 |
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4AM - 4 mile easy run 8:27 pace 6PM - 400m repeats x 10 w/ 400m recovery jog 2 mile warm up 1st 400 - 1:29
2nd 400 - 1:31
3rd 400 - 1:30
4th 400 - 1:33
5th 400 - 1:38
6th 400 - 1:37
7th 400 - 1:38
8th 400 - 1:40
9th 400 - 1:36
10th 400 - 1:34 I wore my Brooks Mach 10 for the 400 m repeats. My calves are killing me. Oh and the 400 m sprints were uphill slightly. Good workout but I'll probably be paying for it tomorrow! I'm also wondering if these 400m times are any good? I never ran track or anything and I know I shouldn't compare it to a single all out 400m run, but I'm just curious...
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Upper body and core workout. Slow 5 mile recovery run. Calves were really tender today.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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4AM - 4 mile run 6PM - slow 8 miles. I'm definitely exhausted. Rest day tomorrow!
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 0.00 | 4.50 | 0.00 | 0.00 | 6.00 |
| 1 mile warm up 1.5 miles 5% incline 8:30 pace .5 mile recovery jog 1 mile (7:18) pace .5 recovery jog 1 mile (7:08) pace .5 mile cool down 6 miles total Leg and arm workout afterwards
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.40 | 5.60 | 0.00 | 0.00 | 0.00 | 13.00 |
| It was rainy and cold outside so today was a treadmill day. 13 miles total 5.6 miles at 8:00 pace 7.4 miles at 8:30 pace
I used the Speed Interval setting and toggled between an 8:30 pace and 8:00 pace.
Total time was 1:48:30 about an 8:20 pace
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Upper body and core workout. Legs feel good today!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 4.00 | 0.00 | 0.00 | 10.50 |
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4 AM - 4 mile run 6 PM - 800m repeats x 8 90 second rest in between. I thought we were going to do a 400m recovery but I'm glad we didn't lol! This workout was killer! Almost felt like puking twice! 2 mile warm up 1st 800 - 3:00
2nd 800 - 2:56
3rd 800 - 3:03
4th 800 - 3:05
5th 800 - 3:07
6th 800 - 3:16 (um, you can tell I was hurting/lolligagging on this one lol)
7th 800 - 3:07
8th 800 - 3:08
.5 mile cool down
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Didn't feel like running today. Calves were sore and I was tired, but I ran anyway! 5 miles slow recovery run Have a good Thanksgiving everyone!
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Happy Turkey Day!
9AM - 5 miles slow and easy
8PM - another 5 miles, easy pace
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 4.00 | 0.00 | 0.00 | 6.50 |
| Hill workout today. I modified Teena's hill workout that she did the other day =) 1 mile warm up .75 mile 3% incline 8:30 pace .75 mile 4% incline 8:30 pace .75 mile 5% incline 8:30 pace .25 mile recovery jog .25 mile 4% incline 8:30 pace .25 mile 5% incline 8:30 pace .25 mile 6% incline 8:30 pace .5 mile recovery jog 1 mile 0% incline 6:48 pace .75 mile cool down 6.5 miles total Did legs, arms and core afterwards...
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles today. Ran the first 7 in 1 hour flat (8:34 pace). Decided I wanted to run a negative split for the last 7 miles and ran it in 58:36 (8:22 pace). Total time 1:58:36 (8:28 pace)
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Went to the gym and lifted. Upper body and core workout. Gotta wake up early tomorrow at 4am for a 5 mile run. Tomorrow night will be mile repeats to gauge where I'm at for the upcoming 5k this Saturday.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 113.90 | 5.60 | 46.50 | 0.00 | 0.00 | 166.00 |
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