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MD Terrapin Invite 5000m

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Location:

Arlington,VA,

Member Since:

May 31, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Post High School Road PRs

Mile         4:30 (2016)

5K          15:24 (2017)

10K        31:48 (2018)

10M       52:23 (2017)

Half     1:09:14 (2018)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M, half marathon

 

 

 

 

 

Long-Term Running Goals:

2019 Race Schedule

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             NJ Half Marathon ?

 

9/29             Berlin Marathon

 

 

Personal:

Live near DC in Fairfax, 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: 10.00 Month: 128.50 Year: 4010.50
Adidas Takumi Sen Flats Lifetime Miles: 95.00
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 130.50
Saucony Zealot Lifetime Miles: 196.00
Adidas Supernova.5 Lifetime Miles: 532.50
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 20.00
Total Distance
382.50
Adidas SNG Boost 7 Miles: 181.00Saucony Ride 7.2 Miles: 127.00Saucony Kinvara 5.1 Miles: 66.50
Total Distance
13.00

AM: 8 easy + standard core routine

PM: 5 easy

partied wayy too hard last night. not feeling the greatest this morning

Adidas SNG Boost 7 Miles: 13.00
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Total Distance
14.00

AM: 10 easy with Tom

PM: 4 easy with one mile of straights and curves + standard core routine, foam rolling

Saucony Ride 7.2 Miles: 4.00Adidas SNG Boost 7 Miles: 10.00
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Total Distance
14.00

AM: 14 with the last four in 5:51, 5:53, 5:46, 5:30

PM: 45 min pool run

getting cold out but still a nice day. 

Saucony Ride 7.2 Miles: 14.00
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Total Distance
12.00

AM: 7 easy

PM: 5 easy with one mile of straights and curves

snowing this morning. It's going to be a long winter

Adidas SNG Boost 7 Miles: 12.00
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Total Distance
15.50

AM: 3 WU 7x1100m hill circuits 3.2 CD   10.5 total + alt. core routine, stretch, foam rolling

PM: 5 recovery run

well there's cold and then there's cold. There's the saying "freeze your balls off" and then there is the actual freezing your balls off.  It was 16 this morning but with all winter weather, it's really the wind that that dictates the true cold.  It was -2.  It went from the 40s-50s the last few weeks to single digits pretty much over night. uncomfortable and breathing was tough. The lungs aren't used to the cold and dry and doing a workout I felt a little ill.

 

Saucony Kinvara 5.1 Miles: 15.50
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Total Distance
12.00

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 5 easy

in the teens with lower wind chills.  Ice crystals form in my beard from breathing.  Oh well, high is 55 on Saturday. I expect to see some crazy weather swings this winter. As long as the wind/ice/snow behaves I'm game.

Adidas SNG Boost 7 Miles: 12.00
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Total Distance
13.50

AM: 8 easy + alternate core routine, stretch

PM: 5.5 with .5 straights and curves + drill routine

much warmer with no wind this morning. It was nice.

Saucony Ride 7.2 Miles: 13.50
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Total Distance
9.50

AM: 2 WU 2x3200 2.7 CD   10:34 (5:25, 5:09), 10:26 (5:14, 5:12)

PM: nothing. I don't want to go over 90 this week

good workout this morning. We decided not to do the additional mile since it's still pretty early in the season which is probably a good idea. Most of my workouts have been light in volume with emphasis on consistent easy running and strides/core--perfect for base season. Come closer to February the stretched out long runs and workouts will get more intense.  Funny how easily 5 teens came on the track this morning though which is a great sign.

Saucony Kinvara 5.1 Miles: 9.50
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Total Distance
12.00

AM: 12 easy

PM: off

I only wanted to do 10 this morning and then do a short hill sprint/stride session in the evening but my teammates pulle me out to 12 and with 87 on the week I didn't want to put mileage over that.  I'll probably hit 90 this coming week though

Adidas SNG Boost 7 Miles: 12.00
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Total Distance
15.00

AM: 15 progression:  

8:19, 7:55, 7:26, 7:21, 7:21

6:59, 6:26, 6:26, 6:20, 6:34

5:57, 5:25, 5:28, 5:19, 5:21

very warm at 55 degrees--great weather for a good run

Saucony Ride 7.2 Miles: 15.00
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Total Distance
13.50

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5.5 with .5 straights and curves + drills, light plyos

not too bad today. Feel really good running

Adidas SNG Boost 7 Miles: 13.50
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Total Distance
14.00

AM: 3 WU 8x1100m hill circuits 1.5 CD

PM: 4 easy/recovery + stretch, foam rolling, hanging abs

last week of hills. Got after it and went for 8. Legs are pretty tired after that one. recovery run ended up being faster than I wanted it to be but felt slow while doing it. I think the extra lifting, plyos, and strides I've been doing are working at giving me a more responsive or efficient neuromuscular system. At least that's the idea so that I can really get after it in some February workuts and short races get attain my March and April goals.

Saucony Kinvara 5.1 Miles: 10.00Adidas SNG Boost 7 Miles: 4.00
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Total Distance
13.00

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 6 with a mile of straights and curves

pretty damn chilly this morning with windchill at about 9 degrees

Adidas SNG Boost 7 Miles: 13.00
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Total Distance
13.00

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy

skipped any strides this evening because with the workout Tuesday and the last few days of stridesthe legs are a little tired.

 

Saucony Ride 7.2 Miles: 13.00
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Total Distance
9.00

AM: 3 WU 6400m tempo in 21:24 (5:34, 5:23, 5:16, 5:08) 2 CD

PM: off

Pretty decent tempo this morning. Although only about four miles, I felt very comfortable for the last two 1600s. I should be getting into some great shape by March.

Saucony Kinvara 5.1 Miles: 9.00
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Total Distance
10.00

10 easy with 100,200,300,300,200,100 R pace ladder + foam rolling, standard core routine

Saucony Ride 7.2 Miles: 10.00
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Total Distance
16.00

16 mile progression run:

8:23, 8:10, 7:24, 7:37, 7:19

6:39, 6:32, 6:31, 6:48, 6:18, 6:00

5:29, 5:19, 5:27, 5:15, 5:19

Saucony Ride 7.2 Miles: 16.00
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Total Distance
12.00

AM: 8 easy + 45 min. pool run

PM: 4 easy

cold

Adidas SNG Boost 7 Miles: 12.00
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Total Distance
13.00

AM: 2.25 WU 1600, 800, 800, 800, 800 2.2 CD

PM: 4.2 + alt. core routine, foam rolling, light lifting.

It was stupid cold this morning. It was 15 which doesn't sound so bad, right? Well the WIND made it easily -2 according to accuweather this morning at 6 am. I can attest that It felt like shit to run outside this morning. Times were pretty slow since my body was working extra hard to keep me blood flowing to my muscles. This is normal in these conditions but feeling a little nauseous breathing hard cold air sucks a$$

Saucony Kinvara 5.1 Miles: 13.00
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Total Distance
12.50

AM: 5 easy + alternate core routine, foam rolling, stretch

PM: 7.5 easy in the snow

My knee is bothering me...a little bit of runner's knee. I'm guessing as a result of very fast down hill portions on my runs and the extra plyos I've been doing...it's also possible the extreme cold workout yesterday when my legs never warmed up could be to blame. I've got to watch this closly and make sure I don't over do it. If I take measures now I think I'll be ok. probably taking tomorrow off.

Adidas SNG Boost 7 Miles: 12.50
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Total Distance
0.00

took the day off but went to the gym for some lifting, stretching, and foam rolling.  The eliptical with the heavy uphill resistance made my knee feel a lot better. That and the leg press with very heavy weight. Getting my quads stronger makes it feel better. I am going to start to incorporate a little mor lifting/exercises for my legs than I used to as an injury prevention measure.

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Total Distance
18.00

up early at 5:30 this morning for this one. Met Greg and Kenny to get our long run in before work and before the epic blizzard of 2016.  My legs were heavy due to all of the lifting I've been doing to make my knee feel better. It was also 20 degrees and ice froze in my beard. Times were a little slower than usual but we didn't care given the conditions

splits for the fast segments: (5:45, 5:39, 5:41, 5:47) (5:30, 5:37, 5:34) (5:39, 5:34) (5:25)

Saucony Ride 7.2 Miles: 18.00
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Total Distance
11.00

There's a blizzard outside. It's bad. I crawled over the windy drifts to may friend's place and ran on the dreadmill for 11 miles. My knee warmed up and was fine at a 2 incline. I then did my standard core routine.

Adidas SNG Boost 7 Miles: 11.00
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Total Distance
10.00

10 easy on the treadmill + standard core routine. shoot me now. I have a scratchy throat and feel like crap from the change in my routine. something about fresh air, the outdoors, and exercise heals my soul. Without it--like in a blizzard-- something is missing.

Adidas SNG Boost 7 Miles: 10.00
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Total Distance
12.00

AM: 8 easy on the treadmill + standard core routine, ab work, dips

PM: 4 easy over snow drifts, banks. had to walk at times to get over waist high piles of snow

Saucony Ride 7.2 Miles: 12.00
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Total Distance
14.50

AM: 5 easy through the middle of the side streets. Had to dodge some cars but the only decent place where I don't have to climb snow drifts is the middle of the street. So much snow needs to melt.

PM: 2.5 WU 7x3min on w/1.5 min off. 2 CD + alt core routine, foam rolling. light workout, I didn't push the ons too much. Just needed to get the treadmill legs to go away. it was warm-about 50 degrees so with mountains of melting snow there were pockets of freezing air then hot air. 

 

Saucony Ride 7.2 Miles: 5.00Saucony Kinvara 5.1 Miles: 9.50
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Total Distance
12.00

AM: 7 easy + a little stair climber with higher weight

PM: 5 easy

legs feel a little more in the groove today. Treadmill legs suck ass, they just didn't feel right after three days on the dreadmill.

Adidas SNG Boost 7 Miles: 12.00
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Total Distance
12.50

AM: 6 easy dodging black ice. I fell once but it wasn't serious. I still had to hurdle some snow banks and slow at other sections.  Just biding time with each day's snow melt.  It will probably be another week before the snow goes. I'm so happy to see 60+ degrees in about a week. Lets hope February proves mild this year. I had the same thought last year and February was winter hell on earth.

PM: 6.3 miles with a 5:10 picku-up mile then some strides

Running the 5,000 meters at the University of Maryland Indoor invite this weekend against some college runners.  My speed/specific endurance is not where I want it to be--it took a hit with the blizzard, but it's very early and as such I'm not expecting much. Getting my body ready for some tough workouts in February with main race targets in late March and early April, when the weather will be glorious, and sub 5 miles aplenty.

Saucony Ride 7.2 Miles: 6.50Adidas SNG Boost 7 Miles: 6.00
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Total Distance
6.00

6 easy + stretch, foam rolling.

tired of running over snow. It's better though

Adidas SNG Boost 7 Miles: 6.00
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Race: MD Terrapin Invite 5000m (3.107 Miles) 00:15:41, Place overall: 4, Place in age division: 4
Total Distance
14.00

I ran an indoor track meet for the first time in over a decade against a bunch of college kids. It was a lot of fun but felt a little odd. This was no road race. I had a hard time with taking splits so I ran by feeling and raced against guys.

This is a college meet so of course the gun goes off and I'm in last place on the first lap. I work myself up to half way through the field and then at the front of the chase pack. By then it was half way through the race cruising at 5:00 pace then my legs start getting that lactic acid heavy burn and fail to respond much for the rest of the race.

This is just the lack of fast interval work in my training. That is normal this time of year.Too much of the potent fast interval workouts now, and a burnt-out heap I willbe come April.  But that does make it frustrating when I expected to run in the 15:20s...and no doubt that I could with a few more workouts and an actual taper. Never mind the blizzard and subsequent treadmill running that de-railed the great running streak I had going. At any rate, I had a good time. But for a marathoner coming back down, fast short races and pushing through pain is the only recipe for success. On to an outdoor 5K next week

Results

the first 200m splits are telling. I really held my pace a lot better than those younglings. I'll chalk it up to experience.

PM: 5 easy

Adidas SNG Boost 7 Miles: 6.00
Comments(3)
Total Distance
16.00

AM: easy to moderate long run

PM: 1he pool run

Time to get down to business now that most of the snow has melted

Adidas SNG Boost 7 Miles: 16.00
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Total Distance
382.50
Adidas SNG Boost 7 Miles: 181.00Saucony Ride 7.2 Miles: 127.00Saucony Kinvara 5.1 Miles: 66.50
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