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Member Since:

May 31, 2012



Goal Type:

Local Elite

Running Accomplishments:

High School PRs (2003)

1600  4:32

3200  9:52

5K XC  16:34

Post High School Road PRs

Mile    4:30 (2016)

5K     15:24 (2017)

8K      26:30 (2012)

10K    32:06 (2015)

10M    52:23 (2017)

Half     1:09:45 (2015)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M this spring.






Long-Term Running Goals:

2017 Fall Race Schedule

8/20                  Leesburg 20K

9/17        Navy Air-force Half 

10/8           Chicago Marathon

11/4                     St. Rita's 5K

11/23         Turkey Trot 5 Mile

12/3           Run with Santa 5K

12/9               USATF Club CC

12/31                 Fairfax 4 mile





Live near DC in Arlington, VA. Hoping to train tough and see what I've got before time and other responsibilities catch up to me.



Favorite Blogs:

Miles:This week: 52.00 Month: 137.00 Year: 4024.50
Adidas Takumi Sen Flats Lifetime Miles: 42.00
Saucony Kinvara 7 Lifetime Miles: 247.50
Adidas Adios 3 Lifetime Miles: 57.50
Adidas Supernova.2 Lifetime Miles: 248.00
Saucony Ride 10 Lifetime Miles: 75.00
Total Distance

AM:  8 miles + foam rolling, 2x5 burpees



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Total Distance

AM: 8 miles, very cold

PM: 5 miles w/4x20sec strides + standard core routine



Adidas Supernova.2 Miles: 13.00
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Total Distance

AM: 2.8 WU 7xBluemont Hill circuits 2.8 CD

PM: 5 miles slow + standard core routine

7 x circuit. Regular hills are closed at MC memorial. I decided to carve out a circuit on the shorter Bluemont Junction hill. I started a little off but I think I've refined the circuit to allow a 1:00-1:05 climb and a 20sec downhill fast stride. Only did 7 today but will hope to get to 10 at some point in the next month

Iwo hill circuit:

1:38-1:28 40 ft. climb, 1:25-1:27 jog, 22-23 sec downhill stride -10ft,  55-57 sec jog

Bluemont Hill circuit

1:00-1:05 30 ft. climb, 1:20-1:25 jog, 20 sec stride - 17 ft, 25-30 sec jog

Saucony Kinvara 7 Miles: 9.00Adidas Supernova.2 Miles: 5.00
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Total Distance

AM: 8 miles

PM: 5 miles with 5x20sec strides + standard core routine


Adidas Supernova.2 Miles: 13.00
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Total Distance

AM: 12 miles easy in Lexington KY. Very cold. 18 degrees

Adidas Supernova.2 Miles: 12.00
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Total Distance
Adidas Supernova.2 Miles: 43.00Saucony Kinvara 7 Miles: 9.00
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