| Location: Fairfax,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: 2019 Race Schedule
1/1 New Years Day 5k (1st, 16:08)
2/3 For The Love 10k
3/16 Shamrock Half Marathon
4/7 Cherry Blossom 10 Mile
4/28 NJ Marathon ?
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.
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| Saucony Ride 6 Miles: 32.00 | Adidas SNG Boost Miles: 33.00 | Saucony Kinvara 4 Miles: 21.50 |
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| | AM:14 easy. Actually used a GPS. Ran low 7s most of the way
Cold...16 degrees. It's going to get warm today
PM: 45 min. pool run. Hungry
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| Saucony Ride 6 Miles: 14.00 |
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| | AM: 8 easy in the freezing rain
PM: 5 easy + alternate core routine
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| Adidas SNG Boost Miles: 8.00 | Saucony Ride 6 Miles: 5.00 |
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| | AM: 3 WU 8x1100m hill circuits 2.5 CD + standard core routine
PM: 1 hr. pool run
Last day of hill circuits (think Lydiard hills) before regular marathon training starts. Tired but I was strong and feeling good on this one. Even coach said I looked great. I hope that I'm indeed a responder to higher mileage. we'll see at 90+ and 100+
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| Saucony Kinvara 4 Miles: 11.00 |
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| | AM: 8 miles slow/easy + standard core routine
PM: 5 miles slow/easy
Tired from yesterday's workout so I ran at what felt easy but it was more recovery pace than easy pace. Cold, always cold.
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| Adidas SNG Boost Miles: 13.00 |
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| | AM: 8 easy + alternate core routine, a good stretch session, and foam rolling
PM: 5 easy + drills, 5x100m strides + barefoot jog
I'm tired today but my legs feel more recovered. Getting your body used to consistent higher mileage can take time, so I go slowly on my easy days when I need to. After about three weeks at the new mileage level my body adapts but I believe there is a limit somewhere based on how quickly I recover, my current job stress, etc. I have to be careful getting in the 90 per week range for the first time. Another question I ask myself is how sustainable is the training? Can I do it week after week for the next 2.5 months? We'll see.
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| Saucony Ride 6 Miles: 13.00 |
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| | AM: 2 WU 3200 (11:07) 800 jog, 3200 (10:55) 800 jog, 1600 (5:17) 2.5 CD
cruise interval workout. Ran the first mile of the 3200 in 5:44 before a 5:23 to make 11:07. It's cold and slow the first go. Ten for the second 5:29, 5:26 and a 5:17. Good workout.
PM: rest
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| Saucony Kinvara 4 Miles: 10.50 |
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| | AM: 12 easy
PM: rest
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| Adidas SNG Boost Miles: 12.00 |
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| Saucony Ride 6 Miles: 32.00 | Adidas SNG Boost Miles: 33.00 | Saucony Kinvara 4 Miles: 21.50 |
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