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Fairfax 4 Mile

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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 

7/4               Firecracker 5k 

7/13             Midsummer Night's Mile

9/1               Kentlands/Lakelands 5K

9/15             Dulles Runway 5K

9/22             Clarendon Day 10K

10/7             Army 10 Mile

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/9             Jingle All the Way 15K

 

 

 

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: 72.00 Month: 247.00 Year: 2009.00
Adidas Takumi Sen Flats Lifetime Miles: 82.50
Adidas Adios 3 Lifetime Miles: 84.00
Saucony Kinvara 7.1 Lifetime Miles: 241.00
Saucony Breakthru Lifetime Miles: 200.50
Adidas Supernova.4 Lifetime Miles: 262.00
Total Distance
346.50
Adidas SNG Boost 6 Miles: 217.00Saucony Ride 7.2 Miles: 61.50Saucony Kinvara 5.1 Miles: 59.50Adidas SNG Boost 7 Miles: 4.50
Total Distance
11.00

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

PM: 6 easy

I'm back. I feel like I've lossed a friend the last few days without my running. I've gotten back on a better diet and routine. I won't be doing workouts for at least another week but I'm going to be running everyday again.

Adidas SNG Boost 6 Miles: 11.00
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Total Distance
11.00

AM: 5 easy + alternate core routine, stretch

PM: 6 easy

raining again but it didn't bother me

Saucony Ride 7.2 Miles: 11.00
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Total Distance
12.00

AM: 7 easy + standard core routine, stretch

PM: 5 easy + 4x10sec hill sprints

ended running like 7:06 pace this morning which was surprising. I think this is because I'm not doing any workouts and I'm well rested and therefore my easy pace has fallen to a faster pace after a few days back to running. Obviously once I start workouts again, my recovery run pace of 7:40-8:10 will be normal.

Adidas SNG Boost 6 Miles: 12.00
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Total Distance
0.00

nothing. ended up drinking beer

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Total Distance
10.00

10 easy through Bluemont park. A beautiful sunny day about 50 degrees. these type of days will be so very rare in a month's time, and non-existant in February.

Adidas SNG Boost 6 Miles: 10.00
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Total Distance
12.00

12 miles easy through Carderock and Great Falls. Absolutely beautiful running weather. I find my pace hovers around 6:58 without workouts. It won't be long before workouts and recovery pace comes back. I'm rested and ready to go.

This is slightly frustrating. I could have possibly made several hundred dollars over the past two months since there were many short races with cash prizes with times I no doubt could have put a dent in.  Oh well, that's what marathoning is all about, few races, many miles, much money spent (or saved from skipping the bar on the weekends?)

looking forward to throwing down in some short races when I'm back in shape. I'm heavy and my diet includes too much beer, but that's ok for this time of year. Running a normal mileage week this week but still too soon for workouts.

Adidas SNG Boost 6 Miles: 12.00
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Total Distance
12.00

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 5 easy + 5x10sec hill sprints

interesting stat: going in to Philly, the 12 standard training weeks I averaged 98 miles. Not bad. This year I went from 50-70 miles per week in my Boston 2013 2:50:51 build-up, to two marathon blocks at 94 and 98 respectively. I had sickness issues, minor injury issues, etc but the fact remains that I went from 2:50 to 2:29 after the achilles injury and just a year of decent training. Many guys take 3-5 years of high mileage to hit sb 2:30. this tells me that another 2 years I could possibly get to that 2:20 target. In my mind that may not be worth it since I have other things in my life that require my attention and marathoning can be tiring if you don't have the support. The race itself is a brutal form of self torture that one simply survies rather than races. I may take another shot at Chicago 2016 for a fast one but my life goal in running is and always has been to stay healthy and use my running for the enjoyment and personal benefits, both mentally and physical, that it provides. 

Saucony Ride 7.2 Miles: 12.00
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Total Distance
12.00

AM: 7 easy + alternate core routine, stretch

PM: 5 easy

 

Adidas SNG Boost 6 Miles: 12.00
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Total Distance
12.00

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 5 easy

man my stomach on tonight's run. I could tell you about it, but it's a pretty shitty story

 

Adidas SNG Boost 6 Miles: 12.00
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Total Distance
12.50

AM: 7 easy + alternate core routine, stretch, foam rolling

PM: 5.5 easy with .5 mile straights and curves

You'll begin to see me doing more strides, drills, and hill sprint work and less 9 and 10 mile morning runs as I begin training for shorter distances.Today I did a half mileof straights and curves with the straights as a progressive stride and the curves a job. I'll probably build up to 8-10 strides and eventually extend them out to 200m to work on my top end speed.

 

Saucony Ride 7.2 Miles: 12.50
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Total Distance
9.50

AM 2.7 WU 3200m,1600m (10:52, 5:09) 3 CD

first workout back, very short legs were a little gooey. To be expected after not doing any workouts for weeks.

Saucony Kinvara 5.1 Miles: 9.50
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Total Distance
12.00

AM: 4 easy

PM: 8 easy with one mile straights and curves.  

very warm today. 70 in December? I'll take it. remember last year when the weather was great all the way through January? All hell broke lose in February. Hope it's not a repeat this year.

Adidas SNG Boost 6 Miles: 12.00
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Total Distance
14.00

14 easy with Greg and Evan. Greg just ran CIM last week so we started slow then we had to slow way down a coupld times because his legs were pretty rocked still. Evan and I added on a bit to hit 14. Very warm again, like late April weather in December. 

Saucony Ride 7.2 Miles: 14.00
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Total Distance
12.50

AM: 7 easy + standard core routine, stretch

PM: 5 easy + .5 straights and curves

holy crap I had too much wine yesterday on our wine trip. Good god. I'm sipping coffee at work really needing some ibuprofen.

Adidas SNG Boost 6 Miles: 12.50
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Total Distance
14.50

AM: 3 WU 6x1100m hill circuits 2.5 CD + alternate core routine, light lifting, stretch, foam rolling

PM: 5 recovery run

First real workout back. Legs didn't like the hard hills after about 3 reps. Breathing really hard at the top of that beast. This is to be expected and is normal in my first workout back. Very warm, about 60 degrees this morning on December 15.

Saucony Kinvara 5.1 Miles: 14.50
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Total Distance
12.50

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 5.5 with .5 straights and curves

 

Adidas SNG Boost 6 Miles: 12.50
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Total Distance
12.00

AM: 8 easy

PM: 4 quick miles before my club's holiday party. Man I'm awfully busy these days.

Adidas SNG Boost 6 Miles: 8.00Saucony Ride 7.2 Miles: 4.00
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Total Distance
9.00

AM: 2.5 WU 3200 (10:47), 1600 (5:03) , 800 (2:25), 2 CD

Another short workout that was actually pretty good despite the fact that I'm pretty tired. That tiredness will continue until this weekend when I'm back in Ohio and can sleep a 9 hour night.

PM: off

Saucony Kinvara 5.1 Miles: 9.00
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Total Distance
10.00

PM: 10 easy back in Ohio. I underestimated the driving, bitter, Ohio wind. While it was 27 degrees out, I was very uncomforatble since I was underdressed for the wind chill.

Adidas SNG Boost 6 Miles: 10.00
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Total Distance
15.00

AM: 15 mile long run with miles 10-14 light pickup.

Wanted to hit 14 today but my route ran a little long so I ran the last mile easy. Better dressed for the wind today.

Adidas SNG Boost 6 Miles: 15.00
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Total Distance
12.00

AM: 7.5 with .5 straights and curves

PM: 4.5 then a circuit training class that involved too many pushups, jump rope, and lunges + stretch, foam rolling

Man, it's nice to have an open track right next to where I live in both Arlington and at my parent's place in Ottawa. The track in Ottawa seems small now but I've won a few races around the oval many years ago.

Adidas SNG Boost 6 Miles: 12.00
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Total Distance
13.00

AM: 2.5 WU 7x3min w/1.5 min rec. 1.75 CD

PM: 3.5 recovery

Warm weather, good workout around my parents' neighborhood. A little sore from yesterday's gym workout

Adidas SNG Boost 6 Miles: 3.50Saucony Kinvara 5.1 Miles: 9.50
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Total Distance
12.00

AM: 8 easy + standard core routine, foam rolling

PM: 4 easy

caught in a warm rain boh times.

Adidas SNG Boost 6 Miles: 12.00
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Total Distance
8.00

AM: 8 easy

PM: off

I didn't get around to getting in my second run due to Christmas Eve events. Still warm  out

Adidas SNG Boost 6 Miles: 8.00
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Total Distance
9.00

AM: 2 WU 2x10min, 1x5min cruise intervals with 2min rest between. 2 CD

PM: nothing

busy busy again in the evening with Christmas and the family so I didn't get my second run in again. The good thing is that I'm keeping up with my quality over Christmas break.

Saucony Kinvara 5.1 Miles: 9.00
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Total Distance
10.00

AM: 10 easy + standard core routine

PM: off. We had another Christmas party

Adidas SNG Boost 6 Miles: 10.00
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Total Distance
14.50

Long run with the last four pickup: 6:02, 5:41, 5:41, 5:27

drove the 8hours backto VA today

Adidas SNG Boost 6 Miles: 14.50
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Total Distance
12.00

AM: 8 easy + standard core routine, foam rolling

PM: 4 easy with one mile straights and curves

rainy, but still warm.

Adidas SNG Boost 6 Miles: 4.00Saucony Ride 7.2 Miles: 8.00
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Total Distance
12.00

AM: 2.5 WU 10x1min on/off 2.5 CD

PM: 4 easy + standard core routine

light workout to get the legs turning over. Racing a four miler Thursday.

Adidas SNG Boost 6 Miles: 4.00Saucony Kinvara 5.1 Miles: 8.00
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Total Distance
10.00

AM: 5 easy

PM: 5 easy

I think my Supernova Glides are nearing their end. I wanted to get to 1000 miles on those things and everything was still holding up with them over 700 miles but today they were just really flat with no oompf to them and I think at 750 miles it will be time to retire them. Definitely got my money's worth out of those suckers.

Adidas SNG Boost 6 Miles: 10.00
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Race: Fairfax 4 Mile (4 Miles) 00:20:50, Place overall: 6, Place in age division: 1
Total Distance
8.50

Not much to say about this race. It was fun, with rolling hills. Felt fine until the end of the third mile and struggled which is ok since this was a rust buster and I'm carrying around extra weight from my shitty Christmas diet. Time to get back into training mode for spring races.

Results 

Adidas SNG Boost 7 Miles: 4.50
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Total Distance
346.50
Adidas SNG Boost 6 Miles: 217.00Saucony Ride 7.2 Miles: 61.50Saucony Kinvara 5.1 Miles: 59.50Adidas SNG Boost 7 Miles: 4.50
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