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We've Got Your Back 5K

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Location:

Fairfax,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

1/1               New Years Day 5k (1st, 16:08)

2/3               For The Love 10k 

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             NJ 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.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Total Distance
345.50
Saucony Ride 6 Miles: 39.00Adidas SNG Boost Miles: 7.00Saucony Triumph ISO Miles: 136.00Saucony Ride 7 Miles: 110.00Saucony Kinvara 5 Miles: 28.00
Total Distance
5.00

5 easy + standard core routine

felt better but proceeded to eat Wendy's and drink many beers. Must get back on my running diet of lots of fruits and vegetables soon.

Saucony Ride 6 Miles: 5.00
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Total Distance
10.00

10 easy + 5 min barefoot run

dehydrated. had to make a pit stop to drop a deuce. My body doesn't like a cold turkey running break and all the beer and garbage.

Saucony Ride 6 Miles: 10.00
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Total Distance
11.00

AM: 10 easy + 6x100m fast strides, light drills, and 5 min barefoot run.

 

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Total Distance
7.00

AM: 7 easy

PM: 1 hr. pool run

Adidas SNG Boost Miles: 7.00
Comments(2)
Total Distance
12.00

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy in the rain

Saucony Ride 6 Miles: 12.00
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Total Distance
12.00

AM: 7 easy + alternate core routine, foam rolling

PM: 5 easy + 6x10sec hill sprints

humid, ran shirtless

Saucony Ride 6 Miles: 12.00
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Total Distance
12.00

AM: 7 easy + standard core routine

PM: 5 easy

ran in my new Triumph ISOs. An amazing shoe: great cushion and comfy fit.

Saucony Triumph ISO Miles: 12.00
Comments(2)
Total Distance
12.00

12 easy + light drills and a few strides

Saucony Triumph ISO Miles: 12.00
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Total Distance
8.00

8 easy + 6x100m fast strides and some drills

Saucony Triumph ISO Miles: 8.00
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Total Distance
12.00

12 miles easy to moderate

Saucony Triumph ISO Miles: 12.00
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Total Distance
14.00

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy + 6x10sec hill sprints

very humid

Saucony Ride 7 Miles: 14.00
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Total Distance
14.00

AM: 9 easy + alternate core routine

PM: 5 easy

wow is it humid. Dehydrated despite really making a huge effort to get fluids in before running.

Saucony Ride 7 Miles: 14.00
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Total Distance
13.00

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy +6x100m strides + barefoot mile

Saucony Triumph ISO Miles: 12.00
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Total Distance
8.00

8 easy

Saucony Ride 7 Miles: 8.00
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Total Distance
8.00

AM: 2 WU 3200m (10:44), 800 jog, 1600m (5:12) 2 CD

First workout back. pretty light. legs felt sluggish but my aerobic fitness is still there. Taking it a bit easy the end of this week. I have a persistent case of plantar fascitis that came about after my break from the marathon. Everytime I take a break I get lay and quit stretching and taking care of myself, then I come back and get a minor injury. Last December it was metatarsalgia on my left foot. this time it's a PF flare up. It's going away but I don't like how painful it is.

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Total Distance
12.50

12.5 easy to moderate + standard core routine.

PF feels better due to constant icing, massaging, stretching. Hopefully it heals, I attribute the PF to those old Adidas shoes, the marathon, and improper recovery/taking care of myself during the break from running.

Saucony Triumph ISO Miles: 12.50
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Total Distance
14.00

AM: 10 easy + 6x100m strides

PM: 4 easy

Saucony Triumph ISO Miles: 10.00Saucony Ride 7 Miles: 4.00
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Total Distance
14.00

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy

man is it humid. whenever the dew point gets above 70, you know it's bad. Even worse on the way home.it was raining then sunny. like running in a green house. sick

Saucony Triumph ISO Miles: 14.00
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Total Distance
9.00

AM: 2.5 WU 3x (800, 400) + 400. 3 CD         (2:28, 69, 2:24, 70, 2:22, 70, 75)

PM: 1 hr. 10 min pool run

disgusting humidity. I started a little fast and having not run much in this humidity and having not run sub 5 pace in ages, I felt like shit. I had to scrap the 4th set. just downing the water. yuck.

Saucony Kinvara 5 Miles: 9.00
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Total Distance
0.00

complete rest.  I took today off since the PF in my right foot flared up and I'm trying to nip it in the butt before it becomes an issue that prevents me from running. I began doing some strengthening exercises on the stairs and it already feels 80% better than yesterday.

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Total Distance
15.00

AM: 9 easy + standard core routine, stretch trainer

PM: 5 easy + mile barefoot run and stretching

PF feels a lot better but I can't figure out why it flared up in the first place except for completely treating my body like shit and not taking care of myself directly after the marathon. no stretching, drinking, and eating like shit for a few days after a severe shock (marathon) made me inflexible and susceptible to injury. Same thing happened when I came back last December. The next time I take a break, I need to keep taking care of myself. I'm not 20 anymore.

Saucony Triumph ISO Miles: 14.00
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Total Distance
14.00

AM: 2.5 WU 4 mile tempo 2.5 CD  (5:50, 5:35, 5:33, 5:44)

felt like shit. Slow and heavy legs. Pretty much my marathon pace, yuck

PM: 5 easy. feel a little better

Saucony Kinvara 5 Miles: 9.00Saucony Ride 7 Miles: 5.00
Comments(1)
Total Distance
10.00

10 easy

Saucony Ride 7 Miles: 10.00
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Total Distance
13.00

13 easy to moderate/ hilly

awesome weather, first run where I felt good again

Saucony Ride 7 Miles: 13.00
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Total Distance
14.00

AM: 9 easy + barefoot run and barefoot strides and drills

PM: 4.5 easy

Saucony Triumph ISO Miles: 4.50Saucony Ride 7 Miles: 9.00
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Total Distance
14.00

AM: 2+ WU (400,800,1200,1200,800,400 + 200,200) 3 CD

75, 2:30, 3:42, 3:42, 2:25, 68, 30, 30

PM: 4 slow + alternate core routine, foam rolling, stretching

first workout back where I am feeling a little better. 

Saucony Kinvara 5 Miles: 10.00Saucony Triumph ISO Miles: 4.00
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Total Distance
14.00

AM: 9 easy + alternate core routine, stretch, foam rolling

PM: 5 easy

hot/humid, slow running due to amazing amounts of sweat. drinking water constantly, it's not even June

Saucony Ride 7 Miles: 14.00
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Total Distance
15.00

AM: 9 easy + standard core routine

PM: 5 easy + 6x100m strides, drills + barefoot run

hot/humid

Saucony Ride 7 Miles: 14.00
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Total Distance
4.00

4 easy + a couple strides/drills

racing tomorrow to see where I am at

Saucony Triumph ISO Miles: 4.00
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Race: We've Got Your Back 5K (3.107 Miles) 00:16:48, Place overall: 6, Place in age division: 4
Total Distance
13.00

Ran like shit today. First 5K since November, it was a rust buster to see where I was at after the marathon. Just couldn't get my legs to move at all nor could I summon the ability to dig really deep despite my best tries. It was hilly and very hot but still I figured I could have least ran my tempo pace....or i should say the tempo pace I used to have back in March when I was on fire and tough as nails.  I ran 15:56 for the last 5K in my half marathon but could only manage 16:48 today as a rust buster. Obviously I've been tired from training in this heat, which I've not adjusted to yet. Kind of frustrating today really.

Went out at sub 5:00 minute pace at the first mile but had already fallen off the pack. The pack's pace just felt too hard and fast. I couldn't hang on. When I finished, I barely felt winded, like I could do it again, twice in a row, but I couldn't move my legs any faster. My legs are suffering from marathonitis, a hard condition to break. The only cure is more 5K races/workouts.

lessons:

1. the heat affects me, drink lots of water

2. Friday night dinners of beer and bar food do not make for good running

3. I need more time for longer duration at 5K pace in order to learn how to hurt again. 10 mile to marathon pace is easy compared to an all out 5K effort.

Going forward I need to clean up my diet, spend a little more time working on 5K pace, keep up with my hill sprints/strides. I'm getting my volume in but my workouts have sucked ass the last two weeks.

Results

PM: 5 easy

Saucony Triumph ISO Miles: 5.00Saucony Ride 7 Miles: 5.00
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Total Distance
12.00

12 miles easy. Hot and humid per the usual

Saucony Triumph ISO Miles: 12.00
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Total Distance
345.50
Saucony Ride 6 Miles: 39.00Adidas SNG Boost Miles: 7.00Saucony Triumph ISO Miles: 136.00Saucony Ride 7 Miles: 110.00Saucony Kinvara 5 Miles: 28.00
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