Pool Running is Fun

Run With Santa 5.1K

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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
137.00
Adidas Supernova.2 Miles: 84.50Saucony Ride 10 Miles: 23.50Adidas Takumi Sen Flats Miles: 3.50Saucony Kinvara 7 Miles: 19.00
Total Distance
11.50

AM: 7 miles with 5x1min on, 1min float.

PM: 4.5 miles

threw in a little pick-up to keep it light before Sunday's race

Adidas Supernova.2 Miles: 4.50Saucony Ride 10 Miles: 7.00
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Total Distance
6.00

AM: 6 miles + 3 strides

Adidas Supernova.2 Miles: 6.00
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Race: Run With Santa 5.1K (3.107 Miles) 00:15:55, Place overall: 4, Place in age division: 2
Total Distance
11.00

This course is long so that sucks. Damn Bolas and Ethiopian just sat on the leader and after a 5:05 mile I took the pace and with the overall downhill second mile ran 4:51. I figured if I wanted to run an even half way decent time I had to make it an honest race. I knew those guys were after the money ($300,200,100) and I knew those guys were just dicking around with me. Reed got me too. Finished a spot out the money. Improving though. I like my GAP pace. Per Strava splits: 5:05,4:51,5:03,XX. I think the course was a bit long during the last 0.1.

PM: 1 hr. Pool run

Results

Attempting to keep the pace honest right at the start of the second mile. Wish I were in the kind of shape that I could race for the win for once.

Adidas Takumi Sen Flats Miles: 3.50Adidas Supernova.2 Miles: 7.00
Comments(1)
Total Distance
13.00

AM: 8 miles

PM:  5 miles + standard core routine

love the calm and crisp mornings this time of year

Adidas Supernova.2 Miles: 13.00
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Total Distance
10.00

AM: 3 WU 1600,1200,3x800 2.5 CD

PM: off. Went to The National concert

5:04,3:40,2:24,2:24,2:23. Short and quick cut-down before clubs this weekend. I'm not in tip-top shape for a race but I'm not in terrible shape either. It will be much better than last year regardless

Saucony Kinvara 7 Miles: 10.00
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Total Distance
10.00

Noon: 10 miles + standard core routine

Saucony Ride 10 Miles: 10.00
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Total Distance
10.50

AM: 6.5 miles

PM: 4 miles with 4x20sec strides

getting cold. Winter is coming

Adidas Supernova.2 Miles: 4.00Saucony Ride 10 Miles: 6.50
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Total Distance
4.00

PM: 4 miles easy on tomorrow's course. It's VERY cold

Adidas Supernova.2 Miles: 4.00
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Race: USATF Club Cross Country Champs (6.214 Miles) 00:34:18, Place overall: 306, Place in age division: 32
Total Distance
9.00

Last August a couple of guys were trying to put together a team to run Club Nats this year. At first we had a lot of interest and then it fizzled as one guy after the other couldn’t make it. Unfortunately we bought our plane tickets so we ended up going without a full team and half of us beat up and recovering from fall marathons. As always, it was fun at any rate. Unfortunately, this will probably be the last time we run clubs. Just not worth the internal club strife.

The race started in the 20s with windchills in the teens. It was also snowing. A legit CC course, rolling hills, elbows, and surges filled my legs with led. I ran like shit. The course was tough but I think I ran like ass mostly because it was freezing, I wasn’t used to CC terrain at all, and I ingested about two months worth of alcohol Tuesday at a concert and Thursday at the club party. I was rather bloated and unprepared to race. I thought I could get away with it but damn, I’m not 22 anymore. You can’t run fast on shoddy sleep and garbage. You just can’t.

I did my best but ran like 34:18. I’ve run 33:03 in 2014 and 33:06 in 2016. We had an amazing time afterwards at the party and this event served as a stark reminder that you’ve got to take care of yourself and respect your body as it gets older, or suffer the consequences. Considering how many beers I can put down in one night, I really need to stay away from the stuff.

Time to focus on getting strong, putting in the miles, and focusing on next spring. It’s going to be a long and very cold winter.

Results

Adidas Supernova.2 Miles: 3.00
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Total Distance
12.00

AM: 12 miles easy in Lexington KY. Very cold. 18 degrees

Adidas Supernova.2 Miles: 12.00
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Total Distance
13.00

AM: 8 miles

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

 

Adidas Supernova.2 Miles: 13.00
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Total Distance
14.00

AM: 2.8 WU 7xBluemont Hill circuits 2.8 CD

PM: 5 miles slow + standard core routine

7 x circuit. Regular hills are closed at MC memorial. I decided to carve out a circuit on the shorter Bluemont Junction hill. I started a little off but I think I've refined the circuit to allow a 1:00-1:05 climb and a 20sec downhill fast stride. Only did 7 today but will hope to get to 10 at some point in the next month

Iwo hill circuit:

1:38-1:28 40 ft. climb, 1:25-1:27 jog, 22-23 sec downhill stride -10ft,  55-57 sec jog

Bluemont Hill circuit

1:00-1:05 30 ft. climb, 1:20-1:25 jog, 20 sec stride - 17 ft, 25-30 sec jog
 

Saucony Kinvara 7 Miles: 9.00Adidas Supernova.2 Miles: 5.00
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Total Distance
13.00

AM: 8 miles, very cold

PM: 5 miles w/4x20sec strides + standard core routine

cold

 

Adidas Supernova.2 Miles: 13.00
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Total Distance
0.00

AM:  8 miles + foam rolling, 2x5 burpees

PM:

 

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Total Distance
137.00
Adidas Supernova.2 Miles: 84.50Saucony Ride 10 Miles: 23.50Adidas Takumi Sen Flats Miles: 3.50Saucony Kinvara 7 Miles: 19.00
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