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St. Pat's 10K

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

Location:

Arlington,VA,

Member Since:

May 31, 2012

Gender:

Male

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

11/12         Veteran's Day 10K

11/23         Turkey Trot 5 Mile

12/9               USATF Club CC

 

 

 

Personal:

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: 65.00 Month: 328.00 Year: 2751.50
Adidas Takumi Sen Flats Lifetime Miles: 30.00
Saucony Kinvara 7 Lifetime Miles: 72.50
Saucony Triumph ISO 2 Lifetime Miles: 155.50
Adidas Supernova Lifetime Miles: 165.00
Adidas Adios 3 Lifetime Miles: 17.50
Total Distance
359.50
Saucony Triumph ISO2 Miles: 67.50Adidas Glide Boost 8.2 Miles: 176.00NB RC1600 Flats Miles: 12.50NB Vazee Pace Miles: 56.00Saucony Ride 8 Miles: 47.00
Total Distance
14.00

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

PM: 6 miles with a mile barefoot.

very warm, 58 degrees this morning. Get this, it's going to be 24 degrees at race time Sunday morning. A 30+ degree difference at 6:00 am in just a few days. It's going to be freezing

Saucony Triumph ISO2 Miles: 14.00
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Total Distance
0.00

AM: rest

PM: 1 hr. pool run

I decided to take a day off. My body has needed it for a bit now and I wanted to let it get caught up before the race Sunday. As I get older, I also get wiser as to what my body is telling me and a reast day did me wonders vs. going out and slogging miles.

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Total Distance
10.00

AM: 5 easy + alt. core routine, stretch, foam rolling

PM: 5 w/6x25sec strides. Very windy

felt much better this morning. A day of rest has done me well. Sadly, it's going to be cold as shit Sunday morning, in the low 20s, so perhaps not the best day for a good time but a good day to try to beat as many people as possible.

Adidas Glide Boost 8.2 Miles: 10.00
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Total Distance
4.00

Noon; 4 miles easy. Bitter cold wind but sun is bright and warm. Going to be very cold for the race tomorrow morning.

Adidas Glide Boost 8.2 Miles: 4.00
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Race: St. Pat's 10K (6.214 Miles) 00:32:34, Place overall: 5, Place in age division: 2
Total Distance
12.00

Going into this race I had a sore throat and I’ve been pretty run down. I took a day of no running last week and was feeling better before the race. However, it became very cold and the temp was about 25-28 degrees at race time. Luckily, although slightly breezy, the wind wasn’t too bad.

I thought I was in about 31:40-32:10 shape for this race and I had my eye on setting a PR (current PR of 32:06). We started reasonably in 5:14, I took my turn leading the pack into the wind, mile two was 5:09. Sloane and Jerry pushed the pace and we went through three in 5:04. My official split for the 5K was 16:06. At that point Jerry and Sloan put in a surge and Kyle hung on. I tried, but thought the pace was too fast and fell off. Once I fell off I began my inevitable decline in negative thoughts, doubts, and pessimism. I slowed substantially and came home with a last 5K split of 16:28 while Sloane and Jerry came back in a big negative split in 15:41! Of course I felt like the pace was faster, they started gunning at 5:03 pace.

Now I know what type of shape I’m in and I was definitely in shape to race with Sloane and Jerry and at the very least break 32:00. So where did I go wrong? Where do I keep going wrong? Well coach and I agree it has to do with confidence and fear. Fear that I’m not good enough, fear that It will hurt too bad, fear that they are just better than me and I’ll never be able to beat them. When this shit goes through your head and you decide to back off instead of having faith and confidence, it eats you alive.

My mental game has been my biggest limiter in big races I believe. After talking to my coach, who sent me an email telling me that he knows I can do it, I believe this is where I need to work. I need to have a little belief in myself, the confidence to go for it, and the faith to push forward even when I’m afraid. If I can master this in running, I can master this in life. The struggle continues.

Results

PM: 1 hr. Pool run

NB RC1600 Flats Miles: 9.00Adidas Glide Boost 8.2 Miles: 3.00
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Total Distance
13.00

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

PM: 5 easy

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
13.00

AM: 2.8 WU 5x800 2.7 CD

PM: 4.5 easy + lifting routine,stretch,foam rolling

2:35,2:28,2:25,2:24,2:26. Legs were heavy from the race. Short workout

 

NB Vazee Pace Miles: 8.50Adidas Glide Boost 8.2 Miles: 4.50
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Total Distance
13.00

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

PM: 5 easy

nice, in the 60s. Going to get cold again

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
13.00

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

PM: 5 w/6x25sec strides

Race report from last week is up: http://freakitypopo.fastrunningblog.com/blog-03-05-2017.html

Saucony Triumph ISO2 Miles: 13.00
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Total Distance
14.00

AM: 2.8 WU 6.4K tempo 2.6 CD

PM: 5 easy + standard core routine, stretch, foam rolling

Felt decent but George kept it at 4 since we are still coming back from the race. Apparently I did not pace it well within the splits but without Greg pacing me this is normal. 1600m splits: 5:26,5:19,5:15,5:12

NB Vazee Pace Miles: 9.00Adidas Glide Boost 8.2 Miles: 5.00
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Total Distance
10.00

PM: 10 easy

Adidas Glide Boost 8.2 Miles: 10.00
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Total Distance
15.00

AM: 14 mile progression with an additional mile cool down. Felt alright. Last 5 averaged 5:25 or so, but that was downhill. Flat would have been about 5:35 I'd imagine.

PM: 1 hr. pool run

Saucony Triumph ISO2 Miles: 14.00
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Total Distance
13.00

AM: 8 miles

PM: 5 miles

gym closed at work. Apparently they close when the students are on spring break. Massive snow storm coming to the area tomorrow. I'm guessing our workout will be cancelled.

Adidas Glide Boost 8.2 Miles: 13.00
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Total Distance
14.00

Noon: 14 miles easy + standard core routine, foam rolling

winter storm came through last night, causing work to be cancelled. Had to work from home but was able to get out in the middle of the day for a nice long run.

Saucony Ride 8 Miles: 14.00
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Total Distance
13.00

AM: 5x3min. on with 1.5 minutes off. Ran on the only section without ice. Snot flying everywhere. 20 degrees with a 5 wind chill. Normal high/low this time of year is 56/37.

PM: 5 miles. Very windy and cold

 

NB Vazee Pace Miles: 8.00Adidas Glide Boost 8.2 Miles: 5.00
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Total Distance
10.00

AM: 5 miles + standard core routine

PM: 5 miles

Gym still closed due to spring break. Did the core in the hall way and "showered" in the bathroom sink. Run home was super windy over Key Bridge as I literally ran sidways to stay upright.

weather looks to be improving for my 5,000m race this Saturday. Dickman will be in town to run it as well as a few fast GRC guys it seems. If there's ever a race to get my mojo back, this is it.

Adidas Glide Boost 8.2 Miles: 10.00
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Total Distance
4.00

AM: 4 with 4x25sec. strides

racing tomorrow.

Saucony Ride 8 Miles: 4.00
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Race: UMD Outdoor 5,000 (3.107 Miles) 00:15:33, Place overall: 8, Place in age division: 3
Total Distance
17.00

I decided to do an outdoor 5,000 in my continuing quest to improve my 5,000 time. I had this now seemingly impossible idea that I could get my 31 year old body in enough shape to hit 15:00 or better this spring on the assumption that 15:00 is the "equivalent" of my 1:09 half PR. After this last thrashing I'm not so sure I can mentally wrap my head around the 5K any longer.

The race started decently. I felt great, and like indoors, it was easy to click off 72/73 per lap for half the race. It began to get harder as the lactate began building up in my legs. It just kept getting worse and with a mile to go I was gearing up for the final 2:20 800 I know I'm capable of. However, when I called upon my legs to go they simply did not respond. I kept pushing while I was easily ovetaken by the Pacers group, several GRC guys, and my buddy Justin Dickman from back home, in the last few laps. I had absolutely nothing and it wasn't for lack of trying. Just physically nothing was there. It was quite disappointing and frankly a little embarrassing considering how much I train.

I've improved my mental game from the last time I raced but I feel my physical training is/was not, still not, suitable to race a 5,000m. I've done no lactate tolerance work and I've actually neglected the top end speed work/lifitng that I was doing in February. In addition, I've been doing a lot of miles but most of those are easy or tempo, or progression long run fashion. That's all fine and good for marathon training, but I'm not really replicating the specific endurance of the 5,000 at all. Hell, I've barely even put together 5k worth of interval work on the one day a week I actually practice 5K pace. Luckily, I'm racing some longer races this April and perhaps I'll be a little happier with the results in those.

As I was running (again) later Saturday it ocurred to me that I really like to run, regardless of how I race and at the end of the day, being healthy and getting out there to enjoy the outdoors is always the number one goal. As I get older, this is what I will appreciate the most about running.

PM: 7 miles + foam rolling.

Results

NB RC1600 Flats Miles: 3.50Adidas Glide Boost 8.2 Miles: 14.00
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Total Distance
17.00

I decided to run a race with my friend Jill and to pace her in her attempt at a fast road 5K. I went ahead and started from home and ran toward DC and ran a couple of 5:40-5:50 miles at the tail end of the run. My legs were a little tired but not bad.  It's actually very easy to run 18:00 5K pace and the I'll admit that the fact that I could have dropped a sub 5:00 mile at any moment to win the race by a lot was kind of a cool thought. I never did this though since was not there to race. It was actually a lot of fun (more fun thatn suffering yesterday).  My legs were definitely tired afterward though.

Saucony Ride 8 Miles: 17.00
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Total Distance
10.00

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

PM: 5 easy

keeping it easy and light today to recover from the last two days.

Adidas Glide Boost 8.2 Miles: 10.00
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Total Distance
15.00

AM: 3 WU  2x1600,2x800,2x400 2.3 CD       5:03,4:56,2:23,2:20,67,66 

PM: 5 miles + standard core routine, stretch, foam rolling

Pretty decent workout

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.2 Miles: 5.00
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Total Distance
12.00

AM: 7 miles slow + alt. core routine, stretch, foam rolling

PM: 5 miles easy

Very windy this morning and underdressed. I left home at 52 degrees but it was 39 with gale force winds by the time I made it to work. Hands nearly froze off.

Adidas Glide Boost 8.2 Miles: 12.00
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Total Distance
12.50

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

PM: 5 miles + 5x11sec hill sprints

cold, in the high 20s but far less windy. More comfortable because I dressed for winter. This may be the last time I run in tights until late November, as it's no longer going to be below freezng at night any time too soon. I'd wager we won't see a below freezing temp until November. I've been wrong about the weather before though.

Saucony Triumph ISO2 Miles: 12.50
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Total Distance
15.00

AM: 3 WU 5 mile tempo 2.5 CD

PM: 4.5 easy + alt. core routine, stretch, foam rolling

Had to stop and tie my shoe in the middle then ran backwards to rejoin Philippe so my splits below are what Philippe had. I Actually ran about 8.2k total. 1600 Splits: 5:34,5:25,5:20,5:16,5:13

NB Vazee Pace Miles: 10.50Adidas Glide Boost 8.2 Miles: 4.50
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Total Distance
11.00

AM: 11 miles easy

PM: off

Adidas Glide Boost 8.2 Miles: 11.00
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Total Distance
12.00

AM: 12 progression. Averaged 5:27 for the last four miles

PM: 1 hr. pool run

Saucony Ride 8 Miles: 12.00
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Total Distance
12.00

AM: 7 miles + alt. core routine, stretch, foam rolling

PM: 5 miles

Very warm at 75 degrees in the evening.

 

Adidas Glide Boost 8.2 Miles: 12.00
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Total Distance
15.00

AM: 3 WU 4x1200m,2x200m 2.7 CD

PM: 5 easy + standard core routine, stretch, foam rolling

Short and sweet for Cherry Blossom week. Ran pretty fast actually. 3:47,3:39,3:36,3:34,30.4,30.4. Very humid and warm and went shirtless. Imagine that.

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.2 Miles: 5.00
Comments(2)
Total Distance
12.00

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

PM: 5 miles

Adidas Glide Boost 8.2 Miles: 12.00
Add Comment
Total Distance
10.00

AM: 5 miles + alt. core routine, stretch, foam rolling

PM: 5 miles

 

Saucony Triumph ISO2 Miles: 10.00
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Total Distance
4.00

4 miles with one mile pickup in 5:25

Saucony Triumph ISO2 Miles: 4.00
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Total Distance
359.50
Saucony Triumph ISO2 Miles: 67.50Adidas Glide Boost 8.2 Miles: 176.00NB RC1600 Flats Miles: 12.50NB Vazee Pace Miles: 56.00Saucony Ride 8 Miles: 47.00
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