Pool Running is Fun

May 2017

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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

11/4                     St. Rita's 5K

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: 20.00 Month: 103.50 Year: 3368.00
Adidas Takumi Sen Flats Lifetime Miles: 30.00
Saucony Kinvara 7 Lifetime Miles: 159.50
Saucony Triumph ISO 2 Lifetime Miles: 293.50
Adidas Supernova Lifetime Miles: 515.50
Adidas Adios 3 Lifetime Miles: 57.50
Total Distance
286.50
Adidas Glide Boost 8.3 Miles: 118.50Saucony Triumph ISO2 Miles: 104.00NB Vazee Pace Miles: 18.50Saucony Ride 8 Miles: 11.00
Total Distance
0.00

nothing

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Total Distance
5.00

5 miles at lunch. Nice day so I decided to do a little run

Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
0.00

off

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Total Distance
10.00

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

PM: 5 easy

Saucony Triumph ISO2 Miles: 10.00
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Total Distance
0.00

Sick, fever, aches, cough

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Total Distance
0.00

sick still, laying around, headache. At least my legs will be recovered

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Total Distance
10.00

AM: 10 miles + standard core routine

PM: 1 hr pool run

Feeling much better today and the weather is cooler than average, making it perfect for running.

Saucony Triumph ISO2 Miles: 10.00
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Total Distance
11.00

AM: 5 easy + stretch, foam rolling

PM: 6 miles

Nice and cool outside

 

Saucony Triumph ISO2 Miles: 11.00
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Total Distance
12.00

AM: 7 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles with 4x25 second strides over hills

chilly this morning.

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
13.00

AM: 7 miles

PM: 5 miles + a barefoot mile in the grass

 

 

Saucony Triumph ISO2 Miles: 5.00Adidas Glide Boost 8.3 Miles: 7.00
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Total Distance
13.00

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

PM: 5 miles in the rain

almost beat the rain this morning.

Adidas Glide Boost 8.3 Miles: 13.00
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Total Distance
14.00

AM: 2.6 WU 2x3200m 2.5 CD    10:38, 10:35

PM: 5 miles + lifting/core routine, stretch, foam rolling

Keeping it easy today at my first workout back. The goal for now on will be to run plenty of miles and be consistent, but to relax my paces a little bit on the workouts. That way I can get more volume in. Afterall, I was much fitter in spring 2015 when my workout times were much slower.

Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
12.00

AM: 12 miles 

beautiful day

Saucony Triumph ISO2 Miles: 12.00
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Total Distance
12.00

AM: 12 miles with a 4 mile pick-up in the middle, mostly uphill, stretch, foam rolling

PM: 1 hr. pool run

Amazing day outside. I'll enjoy it while it lasts. Wednesday and Thursday highs are 91 each day-no joke insane heat.

Saucony Triumph ISO2 Miles: 12.00
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Total Distance
14.00

AM: 8 miles + stretch, foam rolling

PM: 6 miles with about a mile barefoot

Great weather, low humidity

 

Adidas Glide Boost 8.3 Miles: 13.00
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Total Distance
14.00

AM: 2.6 WU 2x800,1600,2x800 2.7 CD      2:33,2:29,5:00,2:26,2:23

PM: 4.5 miles + standard core routine

relaxed workout before Brooklyn this weekend.

Adidas Glide Boost 8.3 Miles: 4.50
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Total Distance
12.00

AM: 6 miles

PM: 6 miles with a barefoot mile included + standard core routine, stretch, foam rolling

Very hot this evening, 90 degrees. Noticed I was breathing heavier. I'm guessing my heart was having to work harder to keep my body temperature cool as I've not run in this kind of heat since last Summer.

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
5.00

AM: 5 with 4x25sec strides + standard core routine, stretch

resting up for Saturday

Saucony Triumph ISO2 Miles: 5.00
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Total Distance
4.00

AM: 4 miles with two 25sec strides

Saucony Triumph ISO2 Miles: 4.00
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Total Distance
14.00

I had already signed up for the Brooklyn Half long before I ran into issues in the last month. After resting I figured I would be able to run the half at marathon pace, which I did. It was difficult toward the end. I'm a little heavy after the break but had fun. Ran 1:13:54

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Total Distance
0.00

off. in NYC

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Total Distance
12.00

AM: 7 miles + standard core routine, stretch

PM: 5 miles with 4x25sec strides

 

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
14.00

AM: 9 miles with 2.5 pick-up + standard core routine, stretch

PM: 5 miles

Wanted to pick it up for three but ran out of trail when I needed to pass people. 2.5 mile tow path pickup 5:35,5:42. It was muddy. When I do this again I will have to start the pick-up right after chain bridge.

Saucony Triumph ISO2 Miles: 14.00
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Total Distance
12.00

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

PM: 5 miles + foam rolling

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
11.00

AM: 6 miles + squat/lunge routine, stretch

PM: 5 miles

cut it to only 6 this morning when I became completely soaked within 5 minutes of starting my run in the rain. In the evening I was completely soaked because I was caught in a thunderstorm.

Saucony Triumph ISO2 Miles: 11.00
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Total Distance
14.50

AM: 2.5 WU 2x3200m 2.5 CD + stretch

PM: 5 easy + standard core routine

10:28,10:28. Felt good this morning. I have a lot of work to do to get back into racing shape but it's been coming along nicely this week. I still need to work on improving my diet a little more. I find that as I get a little older my diet becomes a bigger issue. I need to watch the beer/sweets and make sure I get my fruits and vegetables in so I feel good, recover, and not gain weight.

NB Vazee Pace Miles: 9.50Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
11.00

AM: 11 miles

Saucony Ride 8 Miles: 11.00
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Total Distance
0.00

Went hiking for three hours with Jenn on a section of the Appalacian Trail. It was hilly and technical so I took the day off from running. Good cross training though

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Total Distance
10.00

AM: 10 miles + standard core routine, stretch

PM:

Humid but I felt great this morning. Yesterday's hike seemed to have made my legs feel pretty good as well as the squats, etc. I've been doing

Saucony Triumph ISO2 Miles: 10.00
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Total Distance
14.00

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

PM: 5 miles + standard core routine

71,2:29,3:43,3:37,2:19,65 Not much to write home about. Maybe went a little too fast on the end of the workout. Tried a new route this evening--way too hilly.

NB Vazee Pace Miles: 9.00Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
13.00

AM: 7 miles + squate routine, stretch

PM: 6 miles with a barefoot mile + standard core routine, foam rolling

humid

 

Adidas Glide Boost 8.3 Miles: 13.00
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Total Distance
286.50
Adidas Glide Boost 8.3 Miles: 118.50Saucony Triumph ISO2 Miles: 104.00NB Vazee Pace Miles: 18.50Saucony Ride 8 Miles: 11.00
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