Pool Running is Fun

Father's Day 8K

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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

10/7             Army 10 Mile

10/20           Remembrance 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: 42.00 Month: 227.50 Year: 3034.50
Adidas Takumi Sen Flats Lifetime Miles: 91.50
Adidas Adios 3 Lifetime Miles: 90.00
Adidas Supernova.5 Lifetime Miles: 331.00
NB Vazee Pace.2 Lifetime Miles: 43.50
Saucony Zealot Lifetime Miles: 59.00
Total Distance
292.00
Saucony Ride 7 Miles: 101.00Saucony Kinvara 5 Miles: 51.00Saucony Triumph ISO Miles: 101.00
Total Distance
14.00

AM: 9 easy + standard core routine, stretching

PM: 5 easy in the rain, rain forest like conditions, 91 degrees (yuck)

Saucony Ride 7 Miles: 14.00
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Total Distance
15.00

AM: 2 WU 4x1200, then 800. 2 CD  (3:54, 3:48, 3:45, 3:40, xx) I couldn't finish the 5th rep...I dropped out while me teammates continued. Coach didn't think there is anything wrong with me considering the humidity, but I felt tired today and didn't even bother with the additional 200s. I think I pushed too hard on the last lap of the fourth rep but man I can't continue at that pace for the full workout which means I need to slow down and just let my teammates go ahead of me and quit trying to hit a specific split because I think I am in such good shape

PM: 5 easy + barefoot run + standard core routine, foam rolling

much cooler and less humid this evening. 

 

Saucony Kinvara 5 Miles: 9.00Saucony Triumph ISO Miles: 6.00
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Total Distance
14.00

noon: 5 easy + barefoot run

PM: 8 easy

Saucony Triumph ISO Miles: 5.00Saucony Ride 7 Miles: 8.00
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Total Distance
8.00

7 easy plus barefoot run. Tired and legs are heavy for whatever reason

Saucony Ride 7 Miles: 7.00
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Total Distance
8.00

2 WU 2x3200m 2 CD

warmed up, ran 10:58, 11:07. Completely fell apart on the second one. Greg went on to run an additional mile in 4:55. I was spent. I'm not sure why I feel so shitty but Im taking a few days off. I'm not having any fun and my legs are dead all the time and I'm not sure why. Perhaps I cam back too quickly after my marathon.

Saucony Triumph ISO Miles: 8.00
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Total Distance
0.00

complete rest

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Total Distance
0.00

complete rest. Feeling a little better. Probably try to run a bit tomorrow

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Total Distance
8.00

8 easy + standard core routine. Felt much better today. Perhaps I needed a few rest days. Tomorrow's workout will tell the tale.

Saucony Ride 7 Miles: 8.00
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Total Distance
9.00

2 WU 4x1600 with 800 jogs in between 2 CD

5:17, 5:25, 5?, 5:21

just terrible. Legs won't move. feel good through the first lap then fall completel apart. I have no idea what's wrong with me...I think I am going to schedule a doctor's appointment and get a full physical to make sure I don't have mono or cancer or something more serious that could be affecting my health.  I'll also increase my water intake. Needless to say I won't be racing Saturday but I'm just going to keep running and see where I end up. Summer racing is pretty much a joke at this point.

Saucony Ride 7 Miles: 9.00
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Total Distance
0.00

1 hr pool run

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Total Distance
12.00

AM: 7 easy + standard core routine, foam rolling, stretching. felt pretty decent despite humidity

PM: 5 easy. extremely hot. 91 but really the dewpoint of 73 was why it was uncomfortable. Your sweat just doesn't evaporate worth shit once that dew point gets up there.

 

I just got a Garmin. If you want to know my routes and where I run, check out my Garmin connect profile. There is a link on the left by my race schedule.

Saucony Ride 7 Miles: 12.00
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Total Distance
8.00

2 WU 5K tempo 3 CD

EXTREMELY humid 72 degree dew point. The sweat just doesn't want to evaporate near the skin and you can cook alive unless you are careful. I woke up early and super hydrated. The good news is that I felt much better today despite the heat and humidity. 5:36, 5:30, 5:25, xx

Saucony Kinvara 5 Miles: 8.00
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Total Distance
10.00

10 easy before watching the 10K this morning. brutally hyumid and hot as well once the sun came up. ran around on the course to spectate. Times for those who ran were pretty slow. I'm glad I skipped this race.

Saucony Triumph ISO Miles: 10.00
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Total Distance
14.00

AM: 12 easy to moderate. VERY humid. gross weather

PM: 2 miles barefoot/diagonals + strides and a drill set.

Saucony Ride 7 Miles: 12.00
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Total Distance
8.00

AM: 8 easy

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Total Distance
9.00

AM: 2 WU 6x800m + 2x200m 2 CD

2:32, 2:29, 2:28, 2:28, 2:21, 2:22 + ? ?

Man was it hot. really bad humidity. yuck but I finally had a decent workout. ran the 200s in lane 3 and 4 so I don't know the splits

PM: 45 min pool run. they kicked me out early

Saucony Kinvara 5 Miles: 9.00
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Total Distance
14.00

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

PM: 5 easy

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Total Distance
14.00

AM: 8 easy + standard core routine, stretching, foam rolling

PM: 5 easy + 1 mile barefoot run. very humid, it had just rained then the sun came out. basically greenhouse conditions. Just three more months of this. joy.

Saucony Triumph ISO Miles: 13.00
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Total Distance
10.00

9 easy with 5min 5k effort uphill in the middle + a barefoot mile, a few drills and strides. Decided to run a small 8k Sunday night.

Saucony Ride 7 Miles: 9.00
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Total Distance
0.00

I had to work this morning and a cookout this afternooon. When I got back home it proceeded to thunderstorm for the rest of the night so I didn't run. I feel a little guilty about missing today but it's ok to miss a day now and then. Needless to say my training has not been that great lately.

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Race: Father's Day 8K (4.97 Miles) 00:27:10, Place overall: 2, Place in age division: 1
Total Distance
9.00

Waited around today to run this evening in the sweltering heat. Very hot and nasty. Ran a small race to support the GRC racing team. Spent most of the race dodging mud pits on the tow-path. Pretty slow, but better than I've been running, so that's always a plus. Considering the conditions it was a good workout. I might as well run another race next weekend and race myself into shape. What have I got to lose? I'm running short races slower than what my half marathon pace was just a few months back.

Results

Saucony Ride 7 Miles: 4.00
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Total Distance
14.00

AM: 8 easy + standard core routine, foam rolling, stretching

PM: 6 easy with a mile barefoot on grass

Saucony Triumph ISO Miles: 12.00
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Total Distance
9.00

AM: VERY humid this morning. I apparently did not drink enough water because we started a 3 mile tempo + 1 mile harder cruise interval on the Mt. Vernon trail. I started the run, going 5:32, then 5:39, and falling back to 6:00. Just terrible. I was dizzy a bit and felt like ass. Just like Sunday. I think I was not recovered from Sunday due to the extreme heat and I accidentally ran an extra mile on my way home yesterday. I feel pretty tired now and I'm guessing it's the 73 dewpoint and the constant sweating the last three days. I'm not ready to give up my July races yet but this constant shitty workouts doesn't do much for my fitness that's for sure. I'm just going to keep putting in the time, hoping that my fitness will come around. This is pretty frustrating.

PM: the closed the pool due to thunderstorms. 

Saucony Kinvara 5 Miles: 9.00
Comments(2)
Total Distance
14.00

AM: 9 easy + standard core routine, foam rolling, stretching

PM: 5 easy + 6x10sec hill sprints.

much cooler this morning. Felt amazing compared to yesterday's furnace run. hill sprints felt wierd since I have not done them in ages.

Saucony Triumph ISO Miles: 14.00
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Total Distance
13.00

AM: 8 easy

PM: 5 easy + alternate core routine, foam rolling.

Better weather today

Saucony Triumph ISO Miles: 5.00Saucony Ride 7 Miles: 8.00
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Total Distance
8.00

AM: 2 WU 6x1100m hill circuits (500m progressive climb, jog 150m fast downhill, jog) 2 CD + standard core routine, stretching, foam rolling.

 

 

Saucony Kinvara 5 Miles: 8.00
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Total Distance
14.00

AM: 10easy in the rain. Cool out though.

PM:  4 miles in Vibrams mostly on the rain soaked grass practice field by the high school. Working on keeping my feet and tendons strong.

Saucony Ride 7 Miles: 10.00
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Total Distance
14.00

AM: 14 progression. easy at first but by the 10th mile we were under 6:00 and eventually I ended the run running in the 5:30s. felt good. was not super hot. It was nice.

PM: 50 min pool run

Saucony Triumph ISO Miles: 14.00
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Total Distance
14.00

AM: 9 easy + standard core routine, foam rolling. great weather, nice and cool

PM: 5 easy + light drills and strides in grass

Saucony Triumph ISO Miles: 14.00
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Total Distance
8.00

AM: 2 WU 2x 2 mile on the trail. 2 CD. (10:37, 11:16)....obviously the first was a little fast. ran 5:26, 5:11 true miles. Fell apart in the second rep as usual. another bad workout. I'm just not in the same shape I was back in the spring. I have no idea as to what reason except that I am no longer doing high mileage and killer long runs. Who knows, maybe I have to really train hard in order to race half way decently. I do know that I need to let Doug and Greg go and just train at my own pace. I used to be able to keep up with them last spring but that's just hurting me now. In the long run not getting quality workouts in is going to hurt me. I'm afraid because I don't know how I fell out of shape...coach says I'm overthinking it and I'll be paranoid and race poorly if I don't have confidence as a result of constantly questioning my training instead of just relaxing. I do know I'm going to be racing and I'll see how it goes in July. I had dreams of ripping off 5Ks at sub 5:00 pace last spring, but this dream isn't panning out so well this summer.

 

PM: 1hr. 10min pool run

Saucony Kinvara 5 Miles: 8.00
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Total Distance
292.00
Saucony Ride 7 Miles: 101.00Saucony Kinvara 5 Miles: 51.00Saucony Triumph ISO Miles: 101.00
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