Pool Running is Fun

August 2018

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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     1:09:14 (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:

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 (15:45, 4th)

11/10           Richmond Half Marathon (1:09:14, 13)

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

5/6               Broad Street 10 Mile

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: 25.00 Month: 51.50 Year: 3933.50
Adidas Takumi Sen Flats Lifetime Miles: 95.00
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 120.50
Saucony Zealot Lifetime Miles: 171.00
Adidas Supernova.5 Lifetime Miles: 490.50
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 20.00
Total Distance
361.00
Adidas Supernova.4 Miles: 13.50Adidas Supernova.5 Miles: 189.00Adidas Adios 3 Miles: 6.00Saucony Kinvara 7.1 Miles: 14.50Saucony Breakthru Miles: 57.00NB Vazee Pace.2 Miles: 43.50Saucony Zealot Miles: 13.00
Total Distance
13.50

AM: 8 miles

PM: 5.6 miles + standard core routine

Humid AF. Gross 

Adidas Supernova.4 Miles: 13.50
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Total Distance
12.50

AM: 7 miles

PM: 5.6 miles with 5x30 seconds.

Very humid, wet, and disgusting

Adidas Supernova.5 Miles: 12.50
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Total Distance
7.00

AM: 4 miles

PM: 3 miles with a stride or two

 

Adidas Supernova.5 Miles: 7.00
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Total Distance
13.00

AM: 3 mile shake-out

PM: 2 WU 6 mile "race" 2 CD. 

Oops. Ran like a dumbass in 86 degree heat. I messed up the turnaround and inadvertently cut the “race” short. I guess a cone on the trail means go off the trail instead of “turnaround.” I wish there was a course marshal there or something to let me know.  Upon discovering this at the end I basically DQed myself as I did not run the full course. Missed out on $250 bucks too. I went out way oo fast and dropped anyone else which was a mistake. I should have gone out in 5:20 and sat there.

Even forgetting about the course mess up I didn't run this too intelligently. I would have won $250 bucks but as it was I couldn't claim I won when I didn't run the full course. It sucked out there. I've learned my lesson once again about being too confident heading into a small race and blasting from the gun. I guess I never learn.  Good training day in the heat I suppose.

Adidas Adios 3 Miles: 6.00Adidas Supernova.5 Miles: 7.00
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Total Distance
0.00

AM: standard core routine + kettlebell

PM: 1 hr. pool run

Woke up this morning and for the first time in a long time I didn't feel like running. The weather was really humid and hot an I was tired. Apparently i have not taken a complete day off from running since May 10. I was due for one.

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Total Distance
13.00

AM: 8 miles

PM: 5 miles + 5x100m strides + standard core routine

Very hot/humid again. The ragweed is starting to come into play. Eveything is still wet and more rainforest than dry field at this point yet it's only a matter of time before the allergies come on full bore.

Adidas Supernova.5 Miles: 13.00
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Total Distance
14.50

AM: 3 WU 1600,1200,3x800 2 CD

PM: 5 miles + standard core routine 

76 degrees with 72 dew point this morning. It went alright. Did not make the volume to 4 miles like I wanted it. Just too hot and still tired from Saturday. 5:00,3:38,2:25,2:25,2:25 

Saucony Kinvara 7.1 Miles: 14.50
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Total Distance
13.00

AM: 7 miles

PM: 6 miles + alternate core routine

hot/humid

Adidas Supernova.5 Miles: 13.00
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Total Distance
14.00

AM: 10 miles

PM: 4 miles with 4x20 sec strides + standard core routine

a little less humid today

Saucony Breakthru Miles: 14.00
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Total Distance
13.00

AM: 3 WU 12 x 1:00 on/1:00 off 2 CD

PM: 4 miles

The idea was to do these around 3K effort. I stopped at 12 but attempted a 13th rep but cut is short since I was getting pretty tired. Although I had to wear my pack and shirt when I did this, I think it went pretty well. It's nice to get off the track and go by effort for a change. It's also nice to add a different stimulus in the mix instead of another short tempo run

Saucony Breakthru Miles: 13.00
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Total Distance
12.00

AM: 12 miles + standard core routine

Humid and wet 

Adidas Supernova.5 Miles: 12.00
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Total Distance
15.00

AM: 15 miles with 6 miles about MP effort + foam rolling

Saucony Breakthru Miles: 15.00
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Total Distance
12.50

AM: 7 miles

PM: 5.5 miles with 4x20sec strides + standard core routine

Actually kind of nice (for August) on the run home as temps were lower. 

Adidas Supernova.5 Miles: 12.50
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Total Distance
14.50

AM: 4 WU Hill repeats: 12 x 42-43 sec, 3x15sec downhill strides 1.6 CD

PM: 5 miles + standard core routine

decent hill, decent workout. Helps me get stronger doing quicker hill repeats. Attempted to keep the recovery honest, did a few downhill strides.

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Total Distance
15.00

AM: 3 mile jog

PM: 12 miles

Attempted to run this morning with heavy dress shoes in my pack. It was a bad idea. I could not keep my form without bouncing around. Damn thing was 10 pounds. Ended up running long after work in an attempt to avoid the metro completely.

Adidas Supernova.5 Miles: 15.00
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Total Distance
12.00

AM: 7 miles. Ended up being slow

PM: 5 miles + standard core routine

 

 

Adidas Supernova.5 Miles: 12.00
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Total Distance
13.00

AM: 2.4 WU 2x3200,3x200 2 CD

PM: 3 miles easy

it was 73 with a 73 dew point and 99% humidity in Fairfax this morning at 5:45 am. You won't find any worse humidity because then it would be raining. It was gross but got some work in, even with sweat soaked shoes. 10:38,10:28,31,31,31

Adidas Supernova.5 Miles: 3.00
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Total Distance
0.00

Out at the cabin with the Putnam county boys. I was in Hocking Hills in Ohio and the location was dangerous for running on hilly roads. Just took the day off and drank beer. It's good to step back every now and then and take a day off. Running isn't everything

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Total Distance
0.00

drive home from Ohio a bit hungover. Tired 

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Total Distance
13.00

AM: 8 miles

PM: 5 miles with some barefoot running + standard core routine

Less humid today 

Adidas Supernova.5 Miles: 13.00
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Total Distance
14.50

AM: 3 WU 6 x 3:00 min, 2 x 1:00 min 1.5 CD

PM: 5 miles

on the trail by effort with my pack on. My watch reset itself right after the last 1:00 min rep. I'm not sure if it chopped off distance or the time was wrong but I got the work in

NB Vazee Pace.2 Miles: 14.50
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Total Distance
13.00

AM: 7 miles

PM: 6 miles + standard core routine

still humid but allergies are much worse.

Adidas Supernova.5 Miles: 13.00
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Total Distance
14.00

AM: 10 miles

PM: 4 miles + standard core routine

much cooler today with lower humidity. It's a tease of fall weather. Unfortunately there appears to be one more 90+ degree heat wave hitting next week but after that it looks like the temp should at least drop below 70 degrees each night

Adidas Supernova.5 Miles: 14.00
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Total Distance
15.00

AM: 3 WU 10K tempo 2.2 CD

PM: 4 miles

great weather. Ran decently. Nothing too crazy fast but was a decent day. 1600m splits: 5:37,5:29,5:25,5:21,5:20,5:16 then a 1:16 last lap

NB Vazee Pace.2 Miles: 15.00
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Total Distance
11.00

AM: 11 miles with 5 x 200 included

Adidas Supernova.5 Miles: 11.00
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Total Distance
15.00

AM: 15 with 8-14 at marathon pace effort

PM: 1 hr. pool run

 

Saucony Breakthru Miles: 15.00
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Total Distance
13.00

AM: 8 miles

PM: 5 miles with 5x20sec strides + standard core routine

very hot and humid this evening

Adidas Supernova.5 Miles: 13.00
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Total Distance
13.00

AM: 8 miles

PM: 5 miles. very gross

ridiculous humidity today. This morning was 79 degrees with a 76 dew point. feels awful. In fact, here are the conditions today at 5:00 pm. That dew point is the worst I've seen all summer. straight up dangerous out there:

Saucony Zealot Miles: 13.00
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Total Distance
14.00

AM: 2.2 WU 16x400 @10K pace + 3x200 fast. 2.4 CD

PM: 3.5 miles. very hot. I did not feel that good. ran slow

79 with 76 dew point this morning. terrible weather. Joined Greg for 16 of his 25 x 400m workout. The idea is to run them at 10K pace then do a 100m 30 sec jog in between each rep. It sounds easy enough but it starts to drag half way through. I stopped at 16 as I have a race in a few days. I then did a couple 200s.

The Vazee Pace I have suck as the insert came out of them while running. Come to think of it the insert in the last pair of these I had came out often as well until I glued them in

 

NB Vazee Pace.2 Miles: 14.00
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Total Distance
12.00

AM: 7 miles

PM: 5 miles + standard core routine

very humid and still hot. I was doing core at Washington Lee and I looked up to see Matthew Centrowitz jogging by doing a warm-up for a track workout. Very random to see a n Olympic Gold medallist working out at your local track. A lot a famous runners have trotted around that oval. Alan Webb, the guys from the old Reebok Enclave, all the way up to home town ultra guys like Mike Wardian but never the calibre of Centro. Dude was small and looked "normal" running except that he seemed to float at a much quicker pace. Light and smooth strides. Amazing. 

Adidas Supernova.5 Miles: 12.00
Comments(2)
Total Distance
6.00

AM: 3 miles

PM: 3 miles

extremely humid. Everything is wet and hazy but it is not raining. Cooler this afternoon but humid.

Adidas Supernova.5 Miles: 6.00
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Total Distance
361.00
Adidas Supernova.4 Miles: 13.50Adidas Supernova.5 Miles: 189.00Adidas Adios 3 Miles: 6.00Saucony Kinvara 7.1 Miles: 14.50Saucony Breakthru Miles: 57.00NB Vazee Pace.2 Miles: 43.50Saucony Zealot Miles: 13.00
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