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Cherry Blossom 10 Mile

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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

9/15             Dulles Runway 10K

9/22             Clarendon Day 5K

10/7             Army 10 Mile

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/9             Jingle All the Way 15K

 

 

 

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: 27.50 Month: 153.00 Year: 2599.00
Adidas Takumi Sen Flats Lifetime Miles: 87.50
Adidas Adios 3 Lifetime Miles: 90.00
Saucony Breakthru Lifetime Miles: 309.50
Adidas Supernova.5 Lifetime Miles: 77.00
NB Vazee Pace.2 Lifetime Miles: 0.00
Total Distance
347.50
Saucony Ride 10 Miles: 28.00Adidas Supernova.3 Miles: 173.00Saucony Kinvara 7.1 Miles: 48.50Adidas Adios 3 Miles: 10.00Saucony Breakthru Miles: 77.50Adidas Takumi Sen Flats Miles: 6.50
Total Distance
12.00

AM: 12 miles light progression. 5:55,5:55,5:45,5:33

PM: off. Pool is closed due to Easter Sunday

kept it short today as Cherry Blossom looms next week.

Saucony Ride 10 Miles: 12.00
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Total Distance
13.00

AM: 8 miles

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

Adidas Supernova.3 Miles: 13.00
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Total Distance
14.50

AM: 3 WU 400,800,1200,1200,800,400 2.7 CD

PM: 5 miles + foam rolling

Short workout for Cherry Blossom week. Legs should be good to go in a few days. 71,2:28,3:44,3:40,2:22,65

Adidas Supernova.3 Miles: 5.00Saucony Kinvara 7.1 Miles: 9.50
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Total Distance
13.00

AM: 8 miles

PM: 5 miles + standard core routine

Going to get cold and snow apparently this weekend

Adidas Supernova.3 Miles: 13.00
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Total Distance
12.00

AM: 7 miles

PM: 5 miles with 5x20sec strides + kettlebell routine

Saucony Ride 10 Miles: 7.00Adidas Supernova.3 Miles: 5.00
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Total Distance
5.00

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

Saucony Ride 10 Miles: 5.00
Comments(1)
Total Distance
4.00

AM: 4 miles with stride

Saucony Ride 10 Miles: 4.00
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Race: Cherry Blossom 10 Mile (10 Miles) 00:53:10
Total Distance
14.00

I had this long and drawn out analysis about my race, my training, and where to go from here. However, it did not save for some reason. I was able to glean what I needed to for my own learned lessons from the race so suffice it to say this won't be much of a race report. I will include this chart of previous Cherry Blossom splits. The splits were auto-generated by Strava after the fact.

The weather, my diet, life stressors, mentality, and my advancing age all play into how I performed on race day but even controlling for these factors, It's clear the longer workouts (4321,25x400,21 progressions) made me strong enough to hold my paces longer. When I have not done these and opted for lighter training, the strength is not there.

I do not believe mileage really facors into this, rather it is the quality and specificity of my workouts. For instance, in 2015 I was running 21 progressives with the last 7 at MP, a slew of 4321 long runs, and 25x400m at 10k pace with 30 sec rests. This year I've been doing 14-16 progression runs, 5K worth of VO2 intervals, and 6.4-8K tempos. When I do this easier training, my specific fitness erodes from what it could be. Interestingly enough, I did several high quality workouts and good mileage in Februrary and pushed myself in the 3x2miles, 8E8MP long run, 3x3M, etc and by March I ran a sub 1:10 half marathon for the first time in years. March was a hodge podge of races and half assed workouts.

My larger point is that considering other factors and ignoring mileage, my workouts have not progressed for years. I'm still doing the same damn low volume workouts I've been doing and in fact I'm training even lighter than I did in 2015. Without careful increases and changes in specificity, my racing has basically gone nowhere and stagnation is the result. My chaning needs to be carefully more specific and unfortunately that may mean I'll bump heads with the coach. Why go 16 miles for a long run when I can do 14? Because I can do 16 and it's more specific with more quality. At this point in my running extra easy running really adds nothing to my race fitness. I need more hills, longer tempos, and more variation to target my weaknesses.

Results

notes from right after the race:

Just writing a few notes here on the race before I forget so that I remember and can learn from next time.

1. I did not take splits as my auto-lap was off. Instead I just raced. I like doing that at Cherry Blossom

2. I was a little unconfident right before the race. It may be nerves but the mind has a way of making it's thoughts reality. I still need to work on believeing in myself

3. I was completely fine and running a great pace through 7 miles. WhenI started to fall a part a bit, I really fell apart. By the last mile my legs weren't working too well. I believe I need longer tempos, i.e. an 8 mile run at 5:30-5:40 or 10K tempos at 5:20, rather than to increase my mileage. Or/and I need to increase my running economy at sub 5:00-5:15 pace.

4. I have a feeling I could have kept my 5:12-15 pace, even with the last two windy miles had I had a little more strength like I did in 2015

Adidas Adios 3 Miles: 10.00
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Total Distance
12.00

AM: 7 miles + foam rolling

PM: 5 miles + standard core routine 

Adidas Supernova.3 Miles: 12.00
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Total Distance
13.00

AM: 8 miles + foam rolling

PM: 5 miles + standard core routine

I wrote a long write-up for Cherry Blossom but it somehow got deleted. I gleaned what I needed from the write up so I doubt I re-do it for the race report

Adidas Supernova.3 Miles: 13.00
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Total Distance
13.00

AM: 8 miles

PM: 5 miles with 4x20sec strides + kettlebell routine

still chilly this morning but it's going to be 80 frickin degrees in two days. That was the shortest spring ever. Running tights to running shirtless in 4 days. Although it's supposed to cool back down to the 60s nexy week.

Saucony Breakthru Miles: 13.00
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Total Distance
13.50

AM: 3 WU 12x about 200m hills, 1:10-1:15 jog back down 2.6 CD

PM: 5 miles

 

Adidas Supernova.3 Miles: 5.00Saucony Kinvara 7.1 Miles: 8.50
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Total Distance
8.00

AM: 8 miles + foam rolling

PM: off. It's 85 degrees and I'm beat after a very busy week.

warm today

Adidas Supernova.3 Miles: 8.00
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Total Distance
11.00

AM: 11 miles with 8x2000m in 35-33 + standard core routine

Hot one today. Did some 200s for a little bit of speed.

Saucony Breakthru Miles: 11.00
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Total Distance
14.00

AM: 14 miles + foam rolling.

PM: 1 hr. Pool run.

Started slow but finished in 5:45,5:43,5:28,5:22.

Saucony Breakthru Miles: 14.00
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Total Distance
13.00

AM: 8 miles + foam rolling

PM: 5 miles + standard core routine

Felt good today. Boston was insane. The weather must have been horrendous

Adidas Supernova.3 Miles: 13.00
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Total Distance
15.50

AM: 3 WU (2x1600,800),1600 1.8 CD 

PM: 5 miles + foam rolling

went well. Chilly out. I hate having to lolly-gag on the recoveries to re-group. I get having a recovery 80-100 percent of the interval but do we need to have recoveries lasting longer than the interval for a 5K/Vo2max pace workout? Just a pet peeve. 5:06,2:26,5:00,2:25,5:00

 

Adidas Supernova.3 Miles: 5.00Saucony Kinvara 7.1 Miles: 10.50
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Total Distance
13.00

AM: 8 miles

PM: 5 miles + 5x10sec hill sprints + standard core routine 

chilly at 36 degrees this morning but it's beautiful out and despite the cold, spring is here. Should be 65 later today. I will relish this now because in a single month the festering, green-house heat furnace will decend on our area until October.

Came across this letter yesterday. It's always important to remember that running is bigger than splits, PRs, and race places. It also gives people hope and meaning to improve their lives. I think I need to remind myself of this when I step onto the line. I still remember what the seniors did for me as a frosh. You've got to keep plugging

Adidas Supernova.3 Miles: 13.00
Comments(1)
Total Distance
13.00

AM: 8 miles

PM: 5 miles + alt core routine + stick rolling 

almost killed by some pric who ran a red light. I always watch so I stopped in time 

Saucony Breakthru Miles: 13.00
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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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Total Distance
7.00

AM: 7 miles

PM: off

too mentally drained from being at work all day to run home. My mind is very tired

Adidas Supernova.3 Miles: 7.00
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Total Distance
14.00

AM: 14 miles. 10 easy then 4 in 5:51,5:28,5:25,5:24

PM: stick rolling + 50 min pool run 

Saucony Breakthru Miles: 14.00
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Total Distance
13.00

AM: 8 miles

PM: 5 miles with 4x20sec strides + standard core routine

Great spring weather but cyclists everywhere

Adidas Supernova.3 Miles: 13.00
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Total Distance
15.00

AM: 3 WU 2K,4x800 2.4 CD

PM: 5 miles

weather was warmer. felt better. Ran faster splits. The recoveries are still too long though. 6:18,2:25,2:22,2:22,2:19. Did not to more volume because I have a great 10K coming up Sunday. 

Adidas Supernova.3 Miles: 5.00Saucony Kinvara 7.1 Miles: 10.00
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Total Distance
10.00

AM: slept in

PM: 10 miles + standard core routine

Adidas Supernova.3 Miles: 10.00
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Total Distance
12.00

AM: 7 miles

PM: 5 miles with 3x20sec strides + 3x12sec hill sprints + standard core routine

Adidas Supernova.3 Miles: 12.00
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Total Distance
6.50

PM: 6.5 miles + standard core routine

Racing this weekend

Saucony Breakthru Miles: 6.50
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Total Distance
6.00

AM: 6 miles + two long strides.

Went to the area where I'm moving to in June and ran on the Fairfax cross count county trail. Nice except for the mud. Race tomorrow

Saucony Breakthru Miles: 6.00
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Race: Pike's Peek 10K (6.214 Miles) 00:31:48, Place overall: 7, Place in age division: 5
Total Distance
12.00

AM: 2.5 WU 10K race: splits: 5:20,5:02,5:05,5:04,4:58,5:07 2.6 CD

Slower course this year since the first mile was uphill but happy with the PR result! I did not take splits during the race and just raced on effort and against others. The first mile was apparently in 5:20 before I got rolling down the pike. Felt strong at the end but not enough to catch Flynn--whose back I stared at for the majority of the race. Unfortunately I was out of the money spots as several very fast people showed up. Had a lot of fun and looking forward to a 10 mile PR next week.

It was sweet to run fast toward the end and I believe I was able to do so because I simply focused on my form, relaxing my stride and my face and going after the guy ahead of me. Sure with the new course it was 10 seconds slower than the pace I was on at mile 5 back in 2016 when I had to stop and walk but this was a well executed race from me and I feel I still have some tricks up my sleeve on these aging legs. Add to that it makes my PR more "legit" in the sense that it is a fairer course that is not technically "aided" by being straight down hill the whole way.

Hoping to run a 10mile PR next week at Broad Street followed by a down week then a quick track season with mile and 5K PRs this July. Happy to see some positive experiences out on the roads for a change.

PM: 1 hr. pool run + lots of foam rolling

Results

Adidas Takumi Sen Flats Miles: 6.50Adidas Supernova.3 Miles: 5.50
Comments(1)
Total Distance
10.00

AM: 5 miles slowly at 8:10 pace + foam rolling

PM: 5 miles + standard core routine

legs are quite sore this morning. No doubt flying down the pike in light flats is the culprit. This afternoon my legs were better but calves still sore.

Adidas Supernova.3 Miles: 10.00
Add Comment
Total Distance
347.50
Saucony Ride 10 Miles: 28.00Adidas Supernova.3 Miles: 173.00Saucony Kinvara 7.1 Miles: 48.50Adidas Adios 3 Miles: 10.00Saucony Breakthru Miles: 77.50Adidas Takumi Sen Flats Miles: 6.50
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