our choices show what we truly are

April 2013

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2010201120122013
15% off for Fast Running Blog members at St. George Running Center!

Location:

Rome,Italy

Member Since:

Dec 13, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Best marathon 3:14:40 (2011)

Best Half-Marathon 1:26:38 (2013)

Best 10k 40:22 (2009)

Best 5k 20:18 (2004)

Short-Term Running Goals:

Marathon under 3:10:00

Half marathon under 1:25:00

2013 Races


Long-Term Running Goals:

Carpe diem

Personal:

My name is Eugenio I was born near Rome, Italy, in 1972 and lived there for 29 years, then in 2001 I moved to Salt Lake City for work and for seven years and one month that was my home, since 2008 I am back to Italy. I started running in 2003 when I realized I could not ride my bike throughout the Utah winter.



Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
204.60
Total Distance
7.50

7.5 miles around the lake in about 56 minutes, no garmin.

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Total Distance
7.10

5X800 w/ 400m recovery jog these were the splits: 2:53, 2:52, 2:51, 2:51, 2:52.  2:52 AP.

First workout at night around the lake.

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Total Distance
4.50

Short run before dark 4.5 easy miles.

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Total Distance
6.20

I didn't have enough time to run I decided to use the 45 minutes that I had to complete a 10k. I finished at 43:28, short cool down and then I went home.

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Total Distance
6.20

Second consecutive day with clear skies and sunny and warmish temperatures, easy 10k around the lake.

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Total Distance
7.50

Tempo run night. 2k warm up followed by 7k tempo in 27:50, 3.1k cool down.

Except for the last k, when I was running against the wind, I was working hard during the run but not racing all out to keep the pace.


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Total Distance
7.30

Easy miles around the lake, cold weather.

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Total Distance
5.00

Five easy miles before dark.

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Total Distance
6.20

The train to come back home was 45 minutes late, so I had to cut in half my planned workout. I wanted to do 12X400, but it was 7:30pm when I started and with 40 minutes of decent light I decided to pack the same amount of pain in that time and opted for a 10X200m with 200m recovery jog. Last time I did this workout was 5 years ago in Salt Lake at the East High School track and I was barely able to average 40 seconds. Tonight my splits were these: 36.2 38.4 37.3 36.6 36.0 35.5 37.3 36.5 37.2 37.4 for an AP of 36.8. I was really done at the end but overall I felt satisfied because I accomplished my two goals: going under 40 seconds and trying to be consistent.

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Total Distance
10.00

Today doing 10 miles at slow pace was much harder than yesterday, it was slow, it was painful and I felt I had nothing to gain in terms of fitness. I am just glad I did them.

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Total Distance
13.10

Easy miles around the lake, today was the first real spring day around here, warm temperatures and a clear sky.

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Total Distance
5.00

Five easy miles.

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Total Distance
8.10

My prayers and thoughts to all the people hit by the tragedy in Boston.

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Total Distance
7.50

Spring weather perfect for running. 3.5k warm up then 5k tempo in 19:30, cool down 3.7k easy.

It was a beautiful evening out, there was still some visibility at 8:30pm.

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Total Distance
6.20

Easy recovery run, I finished at 8:30pm while lots of bats were flying around. It was quiet, peaceful and silent.

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Total Distance
6.20

12X400 w/200m recovery 85.3, 87.5, 86.7, 84.5, 86.5, 84.0, 86.5, 84.6, 85.5, 85.3, 86.6, 85.5  AP 85.7. When I started the warm up I didn't feel very good and I was tempted to do an easy 10k, then I decided to try at least to run not all out and relax and see if I was able to maintain 1:30 per repeat. I did it on a straight stretch of road with a mark every 100m accurately measured with a wheel, I didn't check my split until I finished and I was very surprised by the outcome both in terms of consistency and the final average. I honestly thought I was going around 1:30-1:35. Good training run.

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Total Distance
6.20

Easy run at night around the lake.

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Total Distance
6.20

Another easy run enjoying the sun and clear skies.

 

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Total Distance
7.50

Progression run 7.5 miles in 58:14, I started really slow and without killing myself I finished at half marathon pace. Great feelings overall in spite the cold weather and the rain.

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Total Distance
7.50

Tempo run night. 3k warm up and then I started the tempo with a simple goal: 7k in 28 minutes (4min/k). The first km I was still in wu mode and did it in 3:58, then I relaxed and finished the next 2.5k much faster, I had to stop to re-tie my shoes, started again with another fast k, I was at 5k with 25 seconds ahead of my goal time, km 6 was still on pace while the last one it was a struggle. I finished 7k in 27:42. Next week I will try to stick to my plan and keep 4min/k until the end avoiding racing during the last k and maybe extending my tempo in the 8-9k range.

2 k cool down at the end.


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Total Distance
5.00

Easy recovery miles, I was still tired from last night.

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Total Distance
10.00

I took advantage of the national holiday to do a fast work out in the morning. The first 5k were needed to wake me up then I started with my work out 6X1000m with 3 minutes recovery jog. These were my splits: 3:45, 3:42, 3:45, 3:44, 3:42, 3:43. I finished with a 2k cool down. I felt great throughout the run, my goal pace was 3:45 that is faster than my current 10k pace, but it felt sustainable until the end.

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Total Distance
6.20

I managed to finish a 10k in 59:50. It was a slow recovery run, I was still tired from yesterday fast workout.

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Total Distance
13.10

Slow run to increase my weekly mileage, 13.1 in 2:00:40.

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Total Distance
13.10

This morning I had company (2 running friends joined me for a "relaxing run"), we decided to go around the lake at slow pace, but things were a little bit out of control already after 5k, our plan was to finish in about 2h for 13.1 miles, but we kept speeding up and finished in 1:47:47. It was not like racing but it was more entertaining than running solo. Yesterday was still winter, rainy and cold, today summer, hot and humid.

Spring is finally coming.

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Total Distance
10.00

Mini tempo run workout, I wanted to stay at 4:00/k, in order to stay relaxed and finish it not all out, but it didn't work very well. I started with 3.5k warm up then I started the tempo right on pace (3:58, 3:57, 3:59) then with 2k left I was feeling good and in control and sped up, finishing 5k in 19:41. I added 7.7k as a cool down at 5:00/k.

I felt really good for the whole run, I should have gone longer during the tempo maintaining 4:00/k in this way I had so many energies still left at the end to burn.

Last workout of the week, for the remaining days just recovery miles. I want to arrive to sunday  10k rested, hoping to harvest the results of the fast workouts of the last few months.

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Total Distance
6.20

Easy recovery run 10k in 58 minutes and change.

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Total Distance
204.60
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