| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 127.90 | 26.50 | 25.90 | 6.10 | 0.00 | 186.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 3.00 | 0.00 | 12.00 |
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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(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Felt pretty sluggish/tired today. Did 3 slow easy miles for a recovery run. | | Comments(7) |
| | 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 |
| Ran an easy 6 miles. Felt a lot better today. Normally I run twice a day on Thursdays but I know I need to save some for the 5k this Saturday. Hopefully I tapered enough... tomorrow is definitely a rest day though. I have a company x-mas party tomorrow night, open bar...but I will refrain from drinking any alcohol and just hydrate lol. I'll post some pics if we take any. Hope everyone has a great Friday and weekend! I will be sure to post my race report Saturday. | | Comments(4) |
| | Race: |
Reindeer 5k (3.1 Miles) 00:20:29, Place overall: 83, Place in age division: 9 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.30 | 0.00 | 0.00 | 3.10 | 0.00 | 6.40 |
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So today was the Reindeer 5k..... Weather - Rainy - 53 degrees F It had been raining since last night and forcasted to be raining most of the morning. I was kind of bummed but prepared for the worst. I woke up at 5 am and got everything ready (outfit, drinks, shoes, bib, etc). Drank about 20 oz of water and gatorade right away. I didn't drink anything until 1 hour before my race and just sipped on water and gatorade. Did the 5k warm up that Burt gave me. 2 mile warm up about 45 mins before the race start time. 15 min before start time...ran several strides and jogged some more to keep my heart rate up. (1.3 miles)
Unfortunately, the race was delayed for 15 mins and I was already at the start...just waiting with the crowd. Rain was still pouring and I just jogged in place till we started. I was totally soaked by then...shoes, socks, everything! Well, I did the best I could and felt good during the entire run. I know I could have ran better if it wasn't raining (better traction and if I wasn't soaked), but I guess I'm happy that I got a PR.
Here are my splits off my Garmin for the 5k. mile 1 - 6:21 mile 2 - 6:40 mile 3 - 6:42 last .13 - 0:45 (5:48 pace) Official time was 20:29 (6:35 pace). Sorry I didn't get any pics today but will post some if I find any of their website. Total Runners -1286 Placed - 83rd overall / 9th age group
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Today's run was suppose to be an easy 11 miler. I tried to take it easy the first few miles and realized that I was running a lil over an 8 min pace with relative ease. I decided to just to let my body run the pace it wanted to. I'll just log these as marathon pace miles.
mile 1 - 8:20
mile 2 - 8:10
mile 3 - 8:06
mile 4 - 7:58
mile 5 - 7:52
mile 6 - 7:54
mile 7 - 7:47
mile 8 - 7:47
mile 9 - 7:52
mile 10 - 7:41
mile 11 - 6:55 (decided to push it) Time - 1:26:27 (7:51 pace)
| | 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 |
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Upper body workout at the gym today.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 1.50 | 2.50 | 0.00 | 0.00 | 12.00 |
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4am - 5 mile run 6pm - TM workout 2 mile warm up Speed Intervals - crazy workout that I just made up. I just wanted to get used to running in the 6-7 min range
1 mile - run pace 9.7 (6:10 pace) / jog pace 7.5 (8:00 pace) toggled every min until I reached 1 mile. Finished right under 7 min
1 min rest 1 mile - run pace 9.5 (6:18 pace) / jog pace 7.5 (8:00 pace) run pace was for 1 min 15 sec, jog pace for 1 min. Toggled until reached 1 mile. Finished right under 7 min 1 min rest 1 mile - run pace 9.0 (6:39 pace) / jog pace 7.5 (8:00 pace) run pace was for 1
min 30 sec, jog pace for 1 min. Toggled until reached 1 mile. Finished in 7:08 1 min rest 1 mile - 8.5 (7:03 pace) 1 mile cool down 7 miles total
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Upper body and core work out. 6 mile run after, 2 at 8:00 pace
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 8.40 | 0.00 | 0.00 | 13.40 |
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4am - 5 easy miles. It started to rain a lil bit, but it's all good. If it ain't raining, it ain't training =P 5:30 pm - so I decided to do a 1 hour run....max effort although I did hold back the first 4 minutes (7:45-8:00 pace). I hit 6.2 at 44:20. Here are my splits. I felt great, hopefully I can run my half next month at this pace. mile 1 - 7:31
mile 2 - 7:02
mile 3 - 6:57
mile 4 - 7:00
mile 5 - 7:10
mile 6 - 7:13
mile 7 - 7:18
mile 8 - 7:08
last .4 miles - 6:51 pace Total time 1 hour - 8.4 miles (7:08 pace)
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.60 | 0.00 | 4.00 | 0.00 | 0.00 | 7.60 |
| Gym workout today TM 2 mile warm up 1 mile 7.3 mph (8:12 pace) 5% incline .5 mile recovery jog 1 mile 7.3 mph (8:12 pace) 5% incline .5 mile recovery jog 1 mile 9.0 mph (6:39 pace) 0% incline .6 mile recovery jog 1 mile 9.3 mph (6:27 pace) 0% incline Total mileage - 7.6 miles Lower body and core work out afterwards
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles @ 8:31 pace | | Comments(8) |
| | 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 workout session at the gym
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 3.00 | 0.00 | 0.00 | 7.50 |
| 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 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 |
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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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 3.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile recovery run. Hills/Speed work tomorrow. 17 on Sunday. | | 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 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 7.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| First 10 miles @ 8:42 easy pace Last 7 miles @ 8:00 marathon pace Total time 2 hours 23 mins 7 sec (8:25 pace) Felt strong throughout the run.
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Upper body and core workout at the gym. 3 mile recovery run. Got 6 in the AM tomorrow and 8 in the PM.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 4.00 | 0.00 | 0.00 | 14.00 |
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4AM - 6 miles 6PM - 8 miles TM workout I thought I was going to be pretty sluggish for this workout but it went a lot better than I expected. Maybe it was b/c I took a 90 min nap after work =)
1 mile warm up 2 miles @ 2% incline 7.7 mph (7:47 pace) .5 mile recovery jog 2 miles @ 0% incline 8.6 mph (6:58 pace) .5 mile recovery jog 1 mile @ 0% incline 8.0 mph (7:30 pace) 1 mile @ 0% incline 7.5 mph (8:00 pace)
| | Comments(18) |
| | 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 | | 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 |
| 10 slow miles My right knee area has been bothering the past couple days. Gonna take a day or two off from running just for precaution. I don't think it's anything serious. Hope everyone has a wonderful Christmas. I'm off work till Jan 4th =)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| (R) Knee is still hurting today. It's not bad enough where I can't run but it just hurts when I land sometimes (also when I walk). The area where it hurts is more behind the knee and to the outside. Not sure if it's just a ligament I pulled or something. I have an icy/hot sleeve on it today, hopefully it helps. Well I went to the gym and tried the elliptical for 5 mins. The knee still hurts a bit even on the elliptical. I ran 1 mile going from 10 min pace to 7:15 pace to see if my knee hurts more at a certain speed. It didn't really bother me running, only certain times when I landed. Not sure what is wrong with me. I'll take it easy a couple more days. This definitely sucks though. Upper body workout
| | 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 |
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45 min swim and core workout
| | 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 |
| 45 min swim upper body workout
| | 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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30 min elliptical (no pain yay!) upper body workout
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 127.90 | 26.50 | 25.90 | 6.10 | 0.00 | 186.40 |
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