Pool Running is Fun

Week starting Feb 01, 2015

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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 (33:03)

7/4               Firecracker 5k (15:45,3rd)

7/13             Midsummer Night's Mile (4:33,3rd)

9/1               Kentlands/Lakelands 5K (16:01, 2nd)

9/22             Clarendon Day 5K (15:29, 10th)

10/7             Army 10 Mile (54:47, 24th)

11/3             St. Rita's 5K

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/1            Capitol Challenge 5K (Sacramento)

 

2019 Race Schedule

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             Pike's Peek 10K

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.

 

 

Favorite Blogs:

Miles:This week: 20.00 Month: 115.00 Year: 3706.00
Adidas Takumi Sen Flats Lifetime Miles: 91.50
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 108.50
Saucony Zealot Lifetime Miles: 128.50
Adidas Supernova.5 Lifetime Miles: 345.50
Adidas Sub 2 Flats Lifetime Miles: 18.50
Total Distance
86.00
Saucony Ride 6 Miles: 36.00Adidas SNG Boost Miles: 32.00Saucony Kinvara 4 Miles: 18.00
Total Distance
17.00

Good riddance January (my least favorite month). I opened February with a good workout. I went by effort but paid close attention to my pace on my GPS. my GPS was a little weird on some of these splits. Obviously I didn't drop a 5:25 on the first set so I will average then out. It went like this: 2E, 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2E

8:19, 7:44,(5:50,5:53, 5:25, 5:41 AVG=5:42),

7:08,(5:40, 5:56, 5:39 AVG=5:45),

7:02,(5:37, 5:36 AVG=5:36),

7:22,(5:34), 7:23, 7:21

Overall marathon pace average: 5:41, or the exact pace I want to run to get to sub 2:30on the big day. We'll see how the rest of the cycle goes

PM: 1 hr pool run

Saucony Ride 6 Miles: 17.00
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Total Distance
13.00

AM: 8 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

pool run yesterday afternoon helped me recover from yesterday's workout. It was 40 degrees at 6 am with no wind chill. At 5:30 PM it was 32 with a 15 wind chill. Really windy

Adidas SNG Boost Miles: 13.00
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Total Distance
15.00

AM: 2 WU (400,800,1200,1600,1200,800,400 with 1/2 inerval jog distance) 2.5 CD

PM: 5 easy + alternate core routine, stretch trainer, foam rolling

this morning's workout was 20 degrees with a 10 degree wind chill. As a result, splits were a little slow but the effort was there and it ended up being a good workout.

Saucony Kinvara 4 Miles: 10.00Adidas SNG Boost Miles: 5.00
Add Comment
Total Distance
14.00

AM: 9 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

very warm, 48 degrees with light wind, on my way home. I felt fast and comfortable. A far cry from yesterday's 20 degree/10 windchill day. Tired. I ran too hard on that last 400 yesterday.

Adidas SNG Boost Miles: 14.00
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Total Distance
14.00

AM: 9 easy + standard core routine and stretch trainer

PM: 5 easy + 5x100m strides and drill routine

so windy I nearly blew over a few times, 35 mph wind gusts make it cold. The low tonight is 15...Tomorrow morning's tempo will be 15 but the high on Saturday will be 51. Looking forward to some more stable weather this spring. At least we are through January

Saucony Ride 6 Miles: 14.00
Add Comment
Total Distance
8.00

AM: 2 WU 4 mile tempo 2 CD

PM: rest

This morning's workout was awful. I felt like shit waking up, then I get out the door and it's 15 degrees which puts me in a pissy mood. I still feel like ass during the warm up. We start the tempo and the first mile was 6 minutes and I fell off the pace and couldn't get my legs to move. I spoke with coach and we agreed high mileage isn't worth it if I'm run down and can't hit the workouts so I am resting tonight and running once tomorrow.  Who cares whether I hit 100 if the workouts are crap? I think I'll focus on 90 or so and see how I feel. I am running a 21 mile progression Sunday and hitting the workout is important but feeling recovered and healthy is number one and I've been feeling run down the last three days. Working full time, I feel that 90 a week hitting multiple workout targets is far more effective than 100-110, dragging ass and getting slower. If you think about it, I haven't ran consistently long enough at 70+ MPW to really make the leap to 100+ anyway. 

things to keep in mind:

1. keep my easy days easy...no running fast even if I feel good

2. running big miles is pointless unless I'm hitting the workouts and recovering. I'm probably not ready for 100+

3. I need to keep eating healthy, sleeping enough, and drinking enough water.

4. I always want to go run each day and when I really don't want to go for a run (this morning) that should tell me something

Saucony Kinvara 4 Miles: 8.00
Comments(2)
Total Distance
5.00

AM: 5 easy

PM 1 hr. pool run

A much needed very light day in an attempt to recover a little bit after the past few days.

Saucony Ride 6 Miles: 5.00
Add Comment
Total Distance
86.00
Saucony Ride 6 Miles: 36.00Adidas SNG Boost Miles: 32.00Saucony Kinvara 4 Miles: 18.00
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