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

May 05, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesVinh's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
2007200820092010
15% off for Fast Running Blog members at St. George Running Center!

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

Create Your Badge

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.004.000.000.008.00

TM workout Speed Intervals

1 mile warm up

.5 mile intervals at 10 mph (6:00 pace) followed by .25 mile recovery at 7.0 mph (8:34 pace) x 4

took a couple of min to get some water

.5 mile intervals at 9.5 mph (6:18 pace) followed by .25 mile recovery at 7.0 mph (8:34 pace) x 4

1 mile cool down

Followed Cal's advice and slowed down the recovery to 7.0, I think I would have died if I did the 7:45 pace I was thinking about. First 4 sets were tough, last 4 not so bad. 6:18 felt comfortably hard. I'll try this again next week but maybe change it to 3/4 mile at 6:00 pace with a slower recovery x 6?

Comments
From Huans32 on Tue, Feb 23, 2010 at 18:02:01 from 138.64.8.52

Awesome job Vinh. That is a mean workout for sure. As for the recovery interval. You want to be able to recover and bring your heart rate down and your breathing before hitting it hard again. I notice if I dont slow down a bit I dont recover enough. So if its really hard I will even just walk the interval and after catching my breath pick it up to a jog. Play around with it some. Also as for the distance. If your doing it on a treadmill. For each 200m change just go slower .1. So if your doing a half mile at a 10 speed. Next one is like 1000m do it at 9.9 1200 9.8. And if going the other way just go faster. Or at least that is what my training has me doing.

From Calvin on Tue, Feb 23, 2010 at 18:08:07 from 66.133.117.3

Way nice Vinh, tough workout! You're running great.

One of the problems i have with our treadmills at work is that you have to ramp the speeds up and down one increment at a time. So I have to start getting up to speed early... (which cuts down on my recover segment - blah) my home treadmill lets me change with a single press of the button.

From SlowJoe on Tue, Feb 23, 2010 at 18:12:56 from 71.21.119.111

Really impressive workout. Knees hold up ok?

From Lyman on Tue, Feb 23, 2010 at 18:38:53 from 170.135.241.45

Way to nail the work out. Excellent speed! You are going to have a blast at your next 5-k.

From Samantha Dean-Howard on Wed, Feb 24, 2010 at 07:12:19 from 78.32.130.9

Great workout Vinh, nice paces maybe do the session the other way around, the slower reps first then the faster one's just a thought but great going :)

From vinh on Wed, Feb 24, 2010 at 08:56:19 from 75.77.22.187

Mark - Thanks! The 6:00 pace was hard but not unbearable. I felt that the 8:34 recovery pace was okay. It was good enough for me to recovery. I will probably just slow my recovery time to 9-10 mins if I decide to run 3/4 mile repeats. I'm sure I can sustain it at 6:00 pace but it will hurt.

Cal - Thanks! Luckily the TM's at my gym have a speed toggle button that you only have to press once. All you have to do is set the jog/run pace.

Joe - Thanks! Actually the knees felt fine and aren't hurting today!

Lyman - Thanks! It's going to be a sub 20 5k for sure. Shooting for a sub 19:30. I don't know if I can reach a sub 19 yet. Maybe sometime this year.

Sam - Thanks! I'll do that next time =) what pace do you think I can handle for 1/4 mile repeats?

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: