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Week starting Jan 06, 2013

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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)

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:

2018 Spring 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

4/29             Pike's Peak 10K

5/6               Broad Street 10 Mile

6/9               Lawyers Have Heart 10K

7/4               Freedom 5k or 10K

11/10           Richmond Half Marathon

 

 

 

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: 84.00 Month: 242.00 Year: 1346.00
Adidas Takumi Sen Flats Lifetime Miles: 59.50
Adidas Adios 3 Lifetime Miles: 84.00
Adidas Supernova.3 Lifetime Miles: 506.00
Saucony Kinvara 7.1 Lifetime Miles: 115.00
Saucony Breakthru Lifetime Miles: 51.00
Total Distance
66.00
Saucony Kinvara 3 Miles: 20.00New Balance 890v.3.3 Miles: 36.00
Total Distance
0.00

I ended up not running today.  It was a combination of things I suppose. 1) the hard 15 yesterday 2) the ice skating session yesterday evening 3) the extraordinary amount of beer I had last night 4) pure laziness.

I know that as the marathon gets closer I will have to start changing some things. My new resolution is to drink less beer.  Too much beer just makes me tired and lazy the next day. 

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Total Distance
9.00

16 min WU

5 x 4:00 minutes @ 5K-3K pace w/ 2:00 min. jogs

20 min CD

Great workout this morning.  It was also warm, 44 degrees so I didn't have to wear tights. Beautiful outside. 

 

Saucony Kinvara 3 Miles: 9.00
Comments(1)
Total Distance
10.00

10 easy.  I was running along and I looked ahead and saw a huge dead squirrel on the path.  When I got closer, I realized it was a rat.  The thing was massive.  A giant, massive, sick, bloody, Georgetown super rat. Still cleaner than most of the people hanging out in the Capitol building.  

New Balance 890v.3.3 Miles: 10.00
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Total Distance
11.00

2 mile WU

7 mile tempo at 5:50s pace

2 mile CD

Well today was cold in the morning so I bundled up in tights, hats, gloves, under armor, etc. It took awhile to get warmed up. I had a tempo run on the docket at projected goal marathon pace.  It was a rough one but I think that's because I didn't do a better job of pacing.  I always end up going too fast i.e. 5:30s 5:40s, or too slow 6:00s but I got it right by the third mile.  It's hard to nail the 5:50s so I have to pay attention. You can see from my splits that my paces were a little messed up this time around. oh well, I still averaged a pretty decent pace even with the cold and extra clothes.

8:04 (WU), 7:01 (WU), 5:55, 6:04, 5:36, 5:55, 5:53, 5:55, 5:52, 7:14 (CD), 7:29 (CD) 

Saucony Kinvara 3 Miles: 11.00
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Total Distance
10.00

10 easy after work.

New Balance 890v.3.3 Miles: 10.00
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Total Distance
10.00

10 easy after work

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Total Distance
16.00

wow is it beautiful out. 50 degrees, calm and sunny! I really got after it today and I amazingly felt great! I can tell I am getting faster. Besides the mile with that huge ass hill, I averaged low 6:1Xs the last 4 miles!

7:15, 7:11, 6:58, 6:45, 6:45, 6:38, 6:30, 6:28, 6:35, 6:31, 6:29, 6:23, 6:18, 6:12, 6:48, (3:27 for last .50) 

I hope Boston has weather exactly like this!  There is no better weather than starting in mid mid 40s and ending at 50 degrees on a calm day. 

New Balance 890v.3.3 Miles: 16.00
Add Comment
Total Distance
66.00
Saucony Kinvara 3 Miles: 20.00New Balance 890v.3.3 Miles: 36.00
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