Pool Running is Fun

October 18, 2018

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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     1:09:45 (2015)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

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

 

 

 

 

 

Long-Term Running Goals:

2018 Race Schedule

2/3               For the Love of It 10K (1st overall 32:57)

3/4               St. Pat's 5K and 10K (3rd overall 32:51)

3/18             Shamrock Half  (4th overall 1:09:56

4/8               Cherry Blossom 10 Mile (53:10)

4/29             Pike's Peak 10K (31:48)

5/6               Broad Street 10 Mile (52:38)

6/9               Lawyers Have Heart 10K (33:03)

7/4               Firecracker 5k (15:45,3rd)

7/13             Midsummer Night's Mile (4:33,3rd)

9/1               Kentlands/Lakelands 5K (16:01 2nd)

9/22             Clarendon Day 5K (15:29, 10th)

10/7             Army 10 Mile

11/3             St. Rita's 5K

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/9             Jingle All the Way 15K

 

 

 

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: 58.00 Month: 210.00 Year: 3390.00
Adidas Takumi Sen Flats Lifetime Miles: 91.50
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 91.50
Saucony Zealot Lifetime Miles: 98.00
Adidas Supernova.5 Lifetime Miles: 141.00
Adidas Sub 2 Flats Lifetime Miles: 15.00
Total Distance
15.50

AM: 3.1 WU 8K tempo 1.9 CD

PM: 5.7 miles easy 

Cold. Had to dig out the winter tights. It was alright. I was mentally tired from work as it's been busy lately. luckily I have Greg to tuck behind so I can focus on my relaxation. I find the actual "work" of the workout doesn't start until three miles in. I'm always progressing the pace and that is where focusing on relaxing at speed becomes such a big deal. I feel as though I should be pushing 6 or 7 mile "tempos" at a slightly slower pace some days as I need to work on aerobic running economy. Either that and/or I also should be doing some 200s after the tempo. 1600m splits: 5:31,5:24,5:19,5:15,5:10

I've noticed that I likely have a higher proportion of fast twitch muscle fibers vs. Greg who I feel has great running economy and excellent fatigue resistance. He's also able to race quite well on modest workouts and easy running. I find that I tire more quickly and when my legs are done I fall off a cliff. I do not believe I am starting too fast but it's important to remember that no two runners are the same and each person requires a different mixture of training to reach their potential. The question is whether you should train to your strengths or train to your weeknesses. The answer is "yes." Train at a variety of paces, covering fast neuromuscular hill sprints all the way down to easy jogging. The proportion of each is the true art of training. I feel I need to increase the total amount of quality in all areas--not my overall mileage. I've been pumping out an average of 80+ MPW for several years yet I've not increased my quality. Stagnation and shoddy races seem to be the result. 

Adidas Supernova.3 Miles: 5.50Saucony Kinvara 7.1 Miles: 10.00
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