Pool Running is Fun

Suds N Soles 5K

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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 Race Schedule

6/18        Battling Cancer 5K

6/24            Suds N Soles 5K

7/4                      Freedom 5K

7/7  Midsummer Night's mile

7/22    Crystal City Twilighter

8/20                  Leesburg 20K

9/17        Navy Air-force Half 

10/8           Chicago Marathon

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: 38.50 Month: 317.00 Year: 2011.00
Saucony Ride 8 Lifetime Miles: 293.00
NB RC1600 Flats Lifetime Miles: 62.70
NB Vazee Pace Lifetime Miles: 348.50
Saucony Triumph ISO2 Lifetime Miles: 514.00
Adidas Glide Boost 8.3 Lifetime Miles: 378.50
Adidas Takumi Sen Flats Lifetime Miles: 27.00
Total Distance
317.00
Saucony Triumph ISO2 Miles: 89.00NB Vazee Pace Miles: 57.50Adidas Glide Boost 8.3 Miles: 151.00Saucony Ride 8 Miles: 12.00Adidas Takumi Sen Flats Miles: 3.00
Total Distance
14.00

AM: 9 miles with light two mile pick-up + stretch

PM: 5 miles + standard core routine, foam rolling

 

Saucony Triumph ISO2 Miles: 14.00
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Total Distance
14.50

AM: 2.7 WU 2x3200m 2.7 CD

PM: 5 miles

10:37, 10:25

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

AM: 11 miles

Adidas Glide Boost 8.3 Miles: 11.00
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Total Distance
14.00

AM: 14 miles. Last two 5:57,5:40

PM: 1 hr. pool run

Birthday today. Ran 12 with the guys then added two more quick miles for the hell of it.

Saucony Triumph ISO2 Miles: 14.00
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Total Distance
12.00

AM: 7 miles + standard core routine, stretching

PM: 5 miles + several hill strides, foam rolling

very humid today

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
14.00

AM: 2.5 WU 800,800,1600,800,800 2.7 CD

PM: 5 miles + standard core routine, squat routine, stretch, foam rolling

A little more tired than usual so I didn't tack on any 400s. 2:29.2:26,4:58,2:24,2:24

NB Vazee Pace Miles: 9.00Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
15.00

AM: 9 miles + stretch

PM: 6 miles + standard core routine, foam rolling

Ran into Jerry and then Jenn so I ran an extra mile

 

Adidas Glide Boost 8.3 Miles: 15.00
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Total Distance
12.00

AM: 7 miles + standard core routine, stretch

PM: 5 miles with 4x30sec strides included

 

 

Saucony Triumph ISO2 Miles: 12.00
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Total Distance
10.00

AM: 3 WU 3x1600,2x400 2 CD

PM: off

5:03,4:58,4:56,65,68 
Wow I haven't run a fast 400 in awhile. I have no speed as once I run a 65 my legs are shot and I could only manage a 68. Need to do some 200s

NB Vazee Pace Miles: 10.00
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Total Distance
11.00

AM: standard core routine, 11 miles.

Very hot, dehydrated

Saucony Triumph ISO2 Miles: 11.00
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Total Distance
12.00

AM: 12 miles with the last four progression ->5:42,5:40,5:38,5:17

PM: 1 hr. pool run

Getting hot out. Weighed myself this morning for the first timein months. I suspected I was much heavier than racing weight as I've been running like ass since Cherry Blossom when I was a little leaner. I weigh 151, which is about 5 pounds heavier than race weight. My metabolism is slowing down as I'm getting older and I can't drink/eat like I used to without facing the consequences.

Saucony Ride 8 Miles: 12.00
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Total Distance
12.00

AM: 7 miles + stretching

PM: 5 miles

Hot as F%*# today. 92 degrees. PM run was pretty slow

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
14.00

AM: 2.6 WU 6x800 2.6 CD            2:31,2:28,2:26,2:25,2:24,2:17

PM: 5 slow + standard core routine, exercises

Was going to do repeat miles but George took it down to 800s due to the extreme humidity/heat. I actually felt good and wanted to do 8 of them but at 6 he said that was it and I ended up finishing pretty fast in 2:17. The recoveries were quite long as the group was lollygagging but George said not to worry as it was so hot it didn't matter. Very hot/humid for the evening run. It was one of those days when you shiver when you walk outside. It was 90 degrees with a 73 dewpoint at 5:30. Felt like ass out there. It's going to be a long summer

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

AM: 8 miles + stretch

PM: 5 miles + standard core routine

Very humid. Dehydrated this morning and felt like shit

 

Adidas Glide Boost 8.3 Miles: 13.00
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Total Distance
12.00

AM: 2 WU 5,4,3,2,1,1 Fartlek with 1/2 time recovery. 1.5 CD + stretch 

PM: 5 miles + standard core routine

Wanted to get a little something in between Tuesday and Sunday. Amazing how much more tired you get with only half the interval time recovery. Racing a hilly and long 5K Sunday but it's for a good cause and it will be great training for my July 4th 5K

Saucony Triumph ISO2 Miles: 12.00
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Total Distance
10.00

AM: 5 miles + stretch

PM: 5 miles + standard core routine

Humid

Adidas Glide Boost 8.3 Miles: 10.00
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Total Distance
5.00

AM: 5 miles plus a few strides VERY humid, dew points 72 plus

Saucony Triumph ISO2 Miles: 5.00
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Total Distance
8.50

AM: 2 mile WU 5K "race" in 16:28. 3 mile "Cool down."

PM: standard core routine + 1 hr. pool run

I'm not sure you can even call the conditions today even remotely comfortable. At race time it was 80 degrees with a 74! dew point. That's amazon rain forest. The course was hilly and long. It was for a good cause though. Won a free pair of shoes. I knew going in it would be bad but I pulled out the win uncontested. Not going to count this as a race though as my time was pretty sad and I don't like thinking about it! 

 

Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
13.00

AM: 8 miles + stretch routine

PM: 5 miles + standard core routine

very humid again. I guess since this is the mid-Atlantic in June, you can just assume it's going to be a humid, hot, sweaty mess for the next three months.

Adidas Glide Boost 8.3 Miles: 13.00
Comments(1)
Total Distance
14.50

AM: 3 WU 3x1600 2.7 CD    

PM: 5 miles + alternate core routine, stretch

5:03,5:00,4:59. Wanted to do four reps but legs got real heavy and I felt like shit. Probably didn't recover enough from Sunday's suffer fest and I probably didn't eat enough yesterday

NB Vazee Pace Miles: 9.50Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
12.00

AM: 7 miles + stretch routine

PM: 5 miles + standard core routine, foam rolling

 

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
10.00

AM: 5 miles + stretching

PM: 5 miles + light core

Saucony Triumph ISO2 Miles: 10.00
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Total Distance
5.00

AM: 5 miles + stretch

racing tomorrow

Saucony Triumph ISO2 Miles: 5.00
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Race: Suds N Soles 5K (3.107 Miles) 00:16:09, Place overall: 4, Place in age division: 4
Total Distance
10.00

Suds N Soles 5K- the insanely hilly, shitty course 5K that I won last year. I got a free entry so I decided to do it again. I'm not as fast as last year for some reason but I had a good race as I felt good. 

Ethiopian took it out and I ran with Sloane for a bit. Sloane broke away and caught the Ethiopian just ahead. 5:04 auto-split for the first mile. Conrad and I ran together before he pulled away after a rolling hill second mile in 5:03. Third mile is straight uphill--ran 5:29. Ethiopian was dying, caught him about 100m to the finish. When he realized it he sprinted all out to just beat me. Guy was obviously sandbagging since he couldn't beat Sloane. That seems to be the M.O. of local Ethiopians--if they aren't going to win they just give up.

I'm fine with the race since I felt good but I'm just not there because I'm a little heavier weight wise than my optimal racing weight.

Saucony Triumph ISO2 Miles: 6.00Adidas Takumi Sen Flats Miles: 3.00
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Total Distance
12.00

AM: 12 miles easy to moderate.

PM: standard core routine + 1 hr. pool run

Legs felt tired after last night but warmed right up after a few miles.

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
12.00

AM: 7 miles + stretch

PM: 5 miles + 4x100m strides, standard core routine, foam rolling

nice weather

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
14.50

AM: 2.7 WU 3200,4x800 2.6 CD + stretch, foam rolling

PM: 4 nice n easy + standard core routine

10:07, 2:24,2:24,2:23,2:22. Great workout today. Weather was nice and less humid and the splits were fast. Coming into some half way decent shape in time for the July 4th race.

NB Vazee Pace Miles: 10.50Adidas Glide Boost 8.3 Miles: 4.00
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Total Distance
0.00

AM: 8 miles + stretch, foam rolling

PM:

Great weather, low humidity. Trails were packed with fair weather cyclists, joggers, and runners. Doging everywhere. Where are these people in August or January?

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Total Distance
317.00
Saucony Triumph ISO2 Miles: 89.00NB Vazee Pace Miles: 57.50Adidas Glide Boost 8.3 Miles: 151.00Saucony Ride 8 Miles: 12.00Adidas Takumi Sen Flats Miles: 3.00
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