Pool Running is Fun

May 2013

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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 (54:47, 24th)

11/3             St. Rita's 5K

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/1            Capitol Challenge 5K (Sacramento)

 

2019 Race Schedule

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             Pike's Peek 10K

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: 20.00 Month: 115.00 Year: 3706.00
Adidas Takumi Sen Flats Lifetime Miles: 91.50
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 108.50
Saucony Zealot Lifetime Miles: 128.50
Adidas Supernova.5 Lifetime Miles: 345.50
Adidas Sub 2 Flats Lifetime Miles: 18.50
Total Distance
262.50
New Balance 890v.2.4 Miles: 16.00890v.3 Miles: 153.00Kinvara 3 Miles: 83.00
Total Distance
8.00

8 miles easy.  A little warmer today.  I accidentally broke my new rule of no easy miles under 7:00 by dropping two 6:55s in there.  I think I went a little too fast because I was warmer due to the weather.  Once I get my mileage up I'm sure it won't be too difficult to go and stay slow on my easy days..

New Balance 890v.2.4 Miles: 8.00
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Total Distance
8.00

8 easy. Push-ups, supermans, ab-machine  I did better today.  I seriously laid down 7:05 miles for four straight miles in the middle of my run and only broke 7:00 once!  Once I add doubles, my short run hopefully will be 8:00 pace.

The weather was awesome today.  I ran laps of this nature park trail in the 71 degree, low humidity, springtime. It's so much better building a base in this weather than it was in December. However, I'm missing out on some great racing weather....by the time I race next the DC heat/humidity will consume me. Oh well. Marathons take away race seasons!

New Balance 890v.2.4 Miles: 8.00
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Total Distance
10.50

10 easy on the Towpath + barefoot drills and 8 x 30 meter strides. Ab bench, core work, dips, etc.

Had a half day off from work so I took advantage of the beautiful weather and ran on the towpath.  I love my new 890 v. 3s.  New Balance has made a great shoe.  Much better than the 2s. 

890v.3 Miles: 10.00
Comments(1)
Total Distance
12.00

6 easy then picked it up to low threshold/steady state pace for five miles. First up tempo run since the marathon.  Ran most of the run on the trails since I do way too much running on the roads as it is.

here's how it went:

7:53, 7:22, 7:00, 7:10, 7:02, 7:02, (6:20, 6:14, 6:06, 6:05, 5:59), 7:53. 

890v.3 Miles: 12.00
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Total Distance
6.00

6 at recovery pace.

890v.3 Miles: 6.00
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Total Distance
0.00

I went to the doctor today for a physical. I had to go without food in the morning.  My appointment was at 10:30.  I could already tell I was low on blood sugar.  After they took the three vials of blood for the test I was sweating, dizzy, and half sick.  Felt awful.  They had to get me an orange before I passed out.  Ironically, this is how I felt during the Boston Marathon...I hope I'm not hypoglycemic or something.  I do crave sweets a lot...anyway other than that I'm healthy.  BUT I didn't feel good most of the day so I didn't run....It couldn't have been that much blood that they took but it felt like I just donated a quart.

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Total Distance
8.00

meant to run twice today.  Couldn't get out of bed at 5:30 am.  Ran today at lunch in the pouring rain.  Soaked through to the core.  A little chill in the air with the heavy soaked shoes.  Oh well.

890v.3 Miles: 8.00
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Total Distance
8.00

8 easy with my new Kinvaras.  5 x 10 sec. steep hill sprints.  Planks, push-ups, etc.  Doubt I hit my mileage goal this week but with Friday off from work I should be able to put in a longish easy run.

Kinvara 3 Miles: 8.00
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Total Distance
12.00

5 easy at lunch plus push-ups and ab machine

2 mile WU

5K tempo run 17:37

2 mile CD 

Kinvara 3 Miles: 12.00
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Total Distance
10.00

10 easy

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Total Distance
0.00

off. I was hungover and lazy today. Well time to get back in the groove next week. I have to be more consistent and eat better.

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Total Distance
14.00

14 easy-moderate.  Finally did this run "correctly."  In my view that's no faster than 8:00 on the first mile and finish strong with a progression.  Essentially the Kenyan way.  Of course the last mile had Harvard hill by the National Zoo as part of it which inevitably slowed the course.

8:06, 7:32, 7:20, 7:07, 6:53, 6:54, 6:44, 6:40, 6:38, 6:38, 6:35, 6:44, 6:51, 7:16 

890v.3 Miles: 14.00
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Total Distance
8.00

8 easy mostly on the trail. Planks, push-ups.  Kept seeing a groundhog in the trail during the nature loop.  I screamed "hey marmot" and he took off each time.  Never heard me come close before though.  It's good to run silent.  More efficient. 

890v.3 Miles: 8.00
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Total Distance
8.00

8 easy, no watch.  Push-ups, jack-knives, ab machine. 5 x 10 sec steep hill sprints.  Considered running twice today with an easy 4 after work.  I'm just too tired and recovering a bit from the 14 the other day.

890v.3 Miles: 8.00
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Total Distance
8.00

8 easy over hilly ground with planks, push-ups, and supermans in my Kinvaras

Kinvara 3 Miles: 8.00
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Total Distance
13.00

5 easy at lunch + jack knives, push-ups, and ab machine

 

2 mile WU

2 x 3200m. at tempo pace with 800 recovery. I think my splits were 11:20 and 11:06 

1.5 CD 

Kinvara 3 Miles: 13.00
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Total Distance
10.00

10 easy through Rock Creek on my day off.  Shirtless.  The weather is slowly creeping towards humidity.

890v.3 Miles: 10.00
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Total Distance
10.00

10 easy.

890v.3 Miles: 10.00
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Total Distance
14.00

14 easy with Rich.  Started at 8:00 the first mile, stayed in the 7s for the next three then progressed to 6:20s.  Hard to get the legs going first thing in the morning.

890v.3 Miles: 14.00
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Total Distance
8.00

8 miles easy.  Humid out.  Time to start drinking more water.  I also have a sore throat and didn't sleep well last night at all.

890v.3 Miles: 8.00
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Total Distance
8.00

2 mile WU

mile (5:03), 2 min jog. 2 x (.5 mile, .25 mile, .25 mile)

2 mile CD.

the .5s were in 2:34 and 2:35 on the trail so not exactly accurate. 

Kinvara 3 Miles: 8.00
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Total Distance
0.00

traveled back home today for my grandfather's funeral. I didn't get my run in since it was such a long day.

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Total Distance
13.00

9 miles easy in the a.m. around Ottawa. Quiet outside, much lower humidity than D.C. Had to stop at 7.5 and find a bathroom fast. Luckily Ottawa park had a bathroom.

4 easy at dusk plus 2x200m pickups.

890v.3 Miles: 13.00
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Total Distance
11.00

11 easy around Putnam County.  Coo weather, farm fields, cows, quiet.

890v.3 Miles: 11.00
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Total Distance
8.00

3 mile WU

3 x mile with 2:30 minute jog recoveries. 5:17, 5:13, 5:22. Not used to fast stuff.  Going to have to get back in the groove.

1 mile CD 

Kinvara 3 Miles: 8.00
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Total Distance
0.00

really slacked off today.  I flew back to DC from home and was very tired.  I ate like shit back home. No motivation.  Slightly depressed.

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Total Distance
6.00

attempted to run 12 but ended it at 6.  I feel like shit. It must be the dehydration and shitty eating habits. 

890v.3 Miles: 6.00
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Total Distance
13.00

5 at lunch

1 mile WU with strides and drills

5 x 1000 with 400 jog then 2 x 400 fast. If I recall it was something like 3:19, 3:15, 3:11, 3:09, 3:04 then a 63, 65.  Rained.  Had soggy feet.

2 mile CD.   

Kinvara 3 Miles: 13.00
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Total Distance
7.00

7 recovery run.  slow. legs are totally trashed from yesterday's workout.  Not to mention it was 90 degrees.  It feels horrid.  I hope I acclimatize a little better.

890v.3 Miles: 7.00
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Total Distance
13.00

5 easy at lunch HOT about 90 degrees and humid.

1 mile WU

5 mile tempo at 5:50 pace

2 mile CD

Luckily it cooled down a bit for the tempo but it was still a tad humid. Of course the shorts were soaked through. 

Kinvara 3 Miles: 13.00
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Total Distance
8.00

8 easy.  HOT

890v.3 Miles: 8.00
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Total Distance
262.50
New Balance 890v.2.4 Miles: 16.00890v.3 Miles: 153.00Kinvara 3 Miles: 83.00
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