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St. Rita's 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 Fall Race Schedule

8/20                  Leesburg 20K

9/17        Navy Air-force Half 

10/8           Chicago Marathon

11/4                     St. Rita's 5K

11/23         Turkey Trot 5 Mile

12/3           Run with Santa 5K

12/9               USATF Club CC

12/31                 Fairfax 4 mile

 

 

 

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: 52.00 Month: 137.00 Year: 4024.50
Adidas Takumi Sen Flats Lifetime Miles: 42.00
Saucony Kinvara 7 Lifetime Miles: 247.50
Adidas Adios 3 Lifetime Miles: 57.50
Adidas Supernova.2 Lifetime Miles: 248.00
Saucony Ride 10 Lifetime Miles: 75.00
Total Distance
358.50
Adidas Supernova Miles: 24.50Saucony Triumph ISO 2 Miles: 61.00Adidas Takumi Sen Flats Miles: 8.50Adidas Supernova.2 Miles: 163.50Saucony Kinvara 7 Miles: 49.50Saucony Ride 10 Miles: 51.50
Total Distance
13.00

AM: 8 miles + stretch

PM: 5 miles + 3x10sec hill sprints + standard core routine, 

Supernovas are done  I think. Over 600 miles and they are toast for me.

Adidas Supernova Miles: 13.00
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Total Distance
11.00

AM: 6 miles + stretch

PM: 5 miles with 4x20sec strides + standard core routine, foam rolling

getting a bit humid.

Saucony Triumph ISO 2 Miles: 11.00
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Total Distance
5.50

Noon: 5.5 miles with 2x20sec strides.

Went shirtless. It was quite humid in the high 70s today. In November. Sweat a lot. Doing a 5K tomorrow. This should be interesting.

Adidas Supernova Miles: 5.50
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Race: St. Rita's 5K (3.107 Miles) 00:15:54, Place overall: 6, Place in age division: 3
Total Distance
9.50

I wanted to hop into a race to see where I was at basically the beginning of my come back to training after the Chicago marathon a month ago.I knew I would not be that fast and that the race would hurt because I am a few pounds heavy and not in race shape after a break and a shoddy diet for the past few weeks. All in all I am happy with it and I actually felt good and had a lot of fun at a race for a change. It's amazing how you feel running when the dew point is not 60 plus.

The race started slow with a large pack. People were being stupid with the slow pace since I knew all of those guys have easily run in the 15:20s in the past year. I took the lead at 1.5 and increased the pace knowing I would be destroyed by my competitors who had not run a marathon just a few weeks ago. In a way that was a lot of fun. Sure enough by 2.5 they were pulling away, the lactate in my muscles built and no kick was to be had. It was fun.

I ran nice negative splits: 5:08,5:06,5:01,(4:56 pace for the last .1) for 15:54. While not too fast I ran against others, never took a split during the race, and focused on the actually racing others instead of hitting some sort of stupid time and not listening to my body. I know I will quickly chop time off of this after just a few weeks of training. I know this because last year I cruised a 15:31 for 3rd while in good shape two weeks out from Richmond marathon. May not get a chance for a fast 5K until well into next year though.

Results

PM: 1 hr. pool run

Adidas Takumi Sen Flats Miles: 3.50Adidas Supernova Miles: 6.00
Comments(1)
Total Distance
14.00

AM: 14 miles easy to moderate + foam rolling

calves sore from yesterday

Saucony Triumph ISO 2 Miles: 14.00
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Total Distance
13.00

AM: 8 miles + stretch

PM: 5 miles + 3x10sec hill sprints + standard core routine, foam rolling

humid

 

Adidas Supernova.2 Miles: 13.00
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Total Distance
14.50

AM: 2.7 WU  1600,1200,800,800,800 2.5 CD   5:14,3:46,2:24,2:22,2:22

PM: 5 miles in the freezing rain

Pretty slow and sluggish at first, then too fast by the end. My hamstrings are sore and legs are heavy. I believe I over did it a little with a race then 14 hilly miles then running hill sprints yesterday. I will move to doing strides on Mondays and leave the hill sprints for a different day. Although I'm only doing 3 10 sec sprints, it does make me sore since it is a brand new stimulus.  
 

Saucony Kinvara 7 Miles: 9.50Adidas Supernova.2 Miles: 5.00
Comments(1)
Total Distance
10.00

AM: slept in

PM: 10 miles with 4x100m strides + standard core routine

Cold, in the dark on the way home

 

Saucony Triumph ISO 2 Miles: 10.00
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Total Distance
13.00

AM: 8 miles + stretch, foam rolling

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

 

 

Adidas Supernova.2 Miles: 13.00
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Total Distance
14.50

AM: 3 WU 5K tempo + 3x200m + standard core routine

PM: 5 miles. Cold

Tried to stay with Greg but it was getting a bit quick by the end. Then I did some 200s in about 30.6. (5:21,5:13,5:14,38)

Saucony Kinvara 7 Miles: 9.50Adidas Supernova.2 Miles: 5.00
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Total Distance
12.00

AM: 12 miles

PM:

very cold-26 degrees. full tights, hats/gloves

Adidas Supernova.2 Miles: 12.00
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Total Distance
13.00

AM: 13miles easy to moderate + 4x20sec strides

PM: standard core routine, foam rolling + 1 hr. Pool run

Saucony Triumph ISO 2 Miles: 13.00
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Total Distance
13.00

AM: 8 miles + stretch

PM: 5 miles with 5x25sec strides + standard core routine, foam rolling

Nice and cool out

 

 

Adidas Supernova.2 Miles: 13.00
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Total Distance
10.50

AM: 3 WU 7x800m 2.5 CD

PM: Off. I forgot my running clothes and I didn't feel too good.

Wanted to get to 8 and pace accordingly but George called it at 7. Better to be a little undertrained than to over do it. Tried to get the group to at least jog fast enough to keep the rests 90-100 percent of the interval but they didn't care. 2:30,2:29,2:26,2:26,2:26,2:26,2:24

Saucony Kinvara 7 Miles: 10.50
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Total Distance
12.00

AM: 6 miles

PM: 6 miles with 5x10sec hill sprints + standard core routine + foam rolling

 

Adidas Supernova.2 Miles: 12.00
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Total Distance
13.00

AM: 8 miles

PM: 5 miles with 5x20sec strides

my triumphs feel completely shot already. Maybe because I've done all of my hard marathon long runs in them or because they've been completely soaked 5+ times. At any rate I think I'm tossing them.

Saucony Triumph ISO 2 Miles: 13.00
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Total Distance
14.50

AM: 3 WU 2x3200m 2 CD

PM: 5 miles + standard core routine

Felt kind of shitty. There was a stiff and cold back-stretch wind and I ran alone. Was going to go for another 1600 or 200s but decided against it. I guess not every workout can feel great. 
10:38, 10:33

Saucony Kinvara 7 Miles: 9.50Adidas Supernova.2 Miles: 5.00
Comments(2)
Total Distance
14.00

AM:  14 mile long run easy to moderate

PM: off

Adidas Supernova.2 Miles: 14.00
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Total Distance
3.00

AM: 3 miles spectating Philly marathon

Froze my ass of running around out there. Windy as all hell

Saucony Ride 10 Miles: 3.00
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Total Distance
12.00

AM: 5 miles

PM: 2 WU Mona fartlek 1.5 CD

felt like crap last night, like I was getting sick. Slept 9.5 hours and I felt better this morning. It was a good call to take a down day yesterday.

Mona fartlek: 2x1:30,4x1:00,4x30sec,4x15sec all with equal "float" rests. Not really able to keep the floats fast enough yet but that's why I did this. Doesn't help I was going uphill most of the way. I think the next time I try to keep the actual paces I'll do it on the flats.

Saucony Ride 10 Miles: 12.00
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Total Distance
12.00

AM: 7 miles

PM: 5 miles with 5x20sec strides + standard core routine, foam rolling

 

Adidas Supernova.2 Miles: 12.00
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Total Distance
5.50

PM: 5.5 miles. TURKEY TROT tomorrow!

Adidas Supernova.2 Miles: 5.50
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Race: Alexandria Turkey Trot (5 Miles) 00:26:02, Place overall: 12, Place in age division: 3
Total Distance
14.00

Very fast and competitive race with Olympic trials qualifiers, pro runners, and Ethiopians in the field. Wasn't sure what type of shape I was in so went out "easy." I did not take splits and went by feel. It was only after using Strava where I noticed I slowed down in mile 3 and 4 which probably cost me.

splits: 5:13,5:11,5:16,5:17,5:01. Obviosuly I had a lot if I ran a 5:01last mile. Just a little heavy and out of shape but it was fun for sure.

Was running by myself from a mile in. It was fun but man I'm not in the best of shape. I've split a faster 5 miles during a 10 mile race! My workouts have been super light coming off of the marathon so it makes sense I guess. One of the things I hate about running where I am at is that the elites are way ahead but nearly all of the field is behind. So in a race like this I end up running alone. I hope to hit the local elites by next spring, after I get in come consistent training.

GOBBLE GOBBLE MFers!!!!

Results

Adidas Takumi Sen Flats Miles: 5.00Adidas Supernova.2 Miles: 9.00
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Total Distance
10.00

AM: 10 miles + standard core routine, foam rolling

PM: rest. Tired from yesterday's race

Adidas Supernova.2 Miles: 10.00
Comments(2)
Total Distance
13.00

AM: 9 miles + standard core routine

PM: 4 miles

Went out to find a hill suitable for hill circuits. Did some fast minute reps on the hill I think will work well this year since our main hill is not accessible

Adidas Supernova.2 Miles: 4.00Saucony Ride 10 Miles: 9.00
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Total Distance
15.50

AM: 15 miles easy to fast moderate

PM:  1 hr. pool run + foam rolling

 

Saucony Ride 10 Miles: 15.50
Add Comment
Total Distance
13.00

AM: 8 miles + stretch

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

 

Adidas Supernova.2 Miles: 13.00
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Total Distance
15.50

AM: 3 WU drills, 4x1600m 2 CD

PM: 5 miles slow + standard core routine

A good workout but the splits weren't really that great (didn't even break 5). That's mostly because I'm heavy after a combo post marathon eat fest and the holiday drinking season. Getting back on the healthy train this week. 5:07,5:03,5:03,5:00

Saucony Kinvara 7 Miles: 10.50Adidas Supernova.2 Miles: 5.00
Comments(2)
Total Distance
13.00

AM: 8 miles + stretch

PM: 5 miles + 5x10sec hill sprints + standard core routine + foam rolling

 

 

Adidas Supernova.2 Miles: 13.00
Add Comment
Total Distance
12.00

AM: 6 miles

PM: 6 miles with 5x20sec strides

Saucony Ride 10 Miles: 12.00
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Total Distance
358.50
Adidas Supernova Miles: 24.50Saucony Triumph ISO 2 Miles: 61.00Adidas Takumi Sen Flats Miles: 8.50Adidas Supernova.2 Miles: 163.50Saucony Kinvara 7 Miles: 49.50Saucony Ride 10 Miles: 51.50
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