Pool Running is Fun

Week starting Feb 08, 2015

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPoolRun4life's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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

11/3             St. Rita's 5K

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/9             Jingle All the Way 15K

 

 

 

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: 58.00 Month: 210.00 Year: 3390.00
Adidas Takumi Sen Flats Lifetime Miles: 91.50
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 91.50
Saucony Zealot Lifetime Miles: 98.00
Adidas Supernova.5 Lifetime Miles: 141.00
Adidas Sub 2 Flats Lifetime Miles: 15.00
Total Distance
105.00
Saucony Ride 6 Miles: 42.50Adidas SNG Boost Miles: 39.50Saucony Kinvara 4 Miles: 11.00
Total Distance
21.50

AM: 21 mile progession run:

8:32, 7:59, 7:43, 7:21, 7:15, 7:03, 6:57,

6:26, 6:24, 6:13, 6:21, 6:14, 6:03, 6:03,

5:57, 7:17*, 5:42, 5:41, 5:41, 5:37, 5:42, 

something wrong with my GPS and running through the tunnel. Obviously I did not run 7:17 here. Anyway, we went too fast on the second stretch. Should probably have been 6:35-6:25 through there but I felt great after yesterday's day of rest. It was also warm today--near 40 by the end of the run so I was in shorts and felt great. Legs are tired but feel good and I didn't kill myself at the end to maintain. Obviously the last 5 were perfectly at my goal marathon pace.

IMPORTANT: I ate a GU Rocktane gel (yuck) at 7 miles with some water. at 14 I drank the rest of the bottle of water.  I got two side stitches in the last set of miles and it took deep breathing to get them to go away. Everytime I eat sugar in any run, I get side stitches. Next 20+ run I will try a new product.

PM: 30 min pool run to recover the legs.

What's more convenient than an ice bath, much cheaper than a massage, and provides a similar stimulus to an easy run with no impact? A pool run of course! I didn't even get charged for the run this time sinceno one was in the lobby to punch my ticket.

I feel pretty good today and I took a walk. A beautiful 63 degrees makes everything a little nicer. I wish I could bottle up this weather and sell it to runners. Extended forcast looks really cold for next week's 10K.

Saucony Ride 6 Miles: 21.50
Comments(1)
Total Distance
13.00

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

PM: 5 easy + 5x10sec steep hill sprints

feel fine today. Recovered well from yesterday.

Adidas SNG Boost Miles: 13.00
Add Comment
Total Distance
13.00

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

PM: 5 easy

Saucony Ride 6 Miles: 13.00
Add Comment
Total Distance
15.00

AM: 2 WU 25x400m @ 10K pace with 100m jogs. 1.5 CD

PM: 4 slow + alternate core routine, stretch trainer, foam rolling

special marathon workout. It really worked the lactate threshold, which is good, very good. It was tough but manageable. about 30 degrees

 

Saucony Kinvara 4 Miles: 11.00Adidas SNG Boost Miles: 4.00
Add Comment
Total Distance
13.00

noon: 5 easy + standard core routine

PM: 8 easy

A little backwards today because I had an appointment with the chiro.I wanted my back and my pelvic alignment to be checked.  I was having issues with a back muscle and my breathing.  More pre-hab than rehab, he cracked me good and I feel so much better now. You'd be surprised how much stress 90+ MPW puts on your back.

running a "race" Sunday morning. Forcast at 8 am: 13 degrees with -15 wind chills...literally dangerous outside, but I'm running it anyway.  I'll be well dressed for the occasion and even a semblence of a good 10K time just wont be possible.It's either that or run a hard marathon based workout over 17 miles with 40-50 MPW wind gusts. I'll take the 10K. Normal high and low this time of year:  47/31

Adidas SNG Boost Miles: 5.00Saucony Ride 6 Miles: 8.00
Add Comment
Total Distance
12.00

AM: 7 easy + foam rolling, stretch machine, and some abs

PM: 5 easy + 5x10sec hill sprints.

It was cold this morning, 15 with a -8 wind chill. I dressed appropriately and I felt fine (double socks, three upper layers, double tights, mittens over gloves, vaseline on the face). I did get cold running along the Potomac near the end. My gloves/mittens just werent's thick enough for the ridiculous wind. I'll go with thicker under gloves Sunday. Projected wind chill Sunday is -15. I just hope the wind is favorable on the way back to the finish line. 

update: race cancelled Sunday

Add Comment
Total Distance
17.50

Well today the plan was supposed to be 6 easy with strides in preparation for tomorrow's race. It turned into a planned 12 easy by myself and then it was 12 easy last night and this morning when Greg picked me up for the run. My training partners were there so we decided to do 4321 instead.  Ugh. I was tired, I had my heavy recovery shoes on, and ate a load of Mexican food last night. BUT it was the smart thing to do. The race was cancelled and the forecast is only getting worse. This morning the forecast was 8 degrees with a -22 wind chill tomorrow morning at 8.  That's absurd. I cannot even comprehend how -22, 50 MPH winds would feel for a long run workout. Sowe got it out of the way.  My GPS wouldn't connect and I had to stop and $hit (luckily this was at the tail end of the workout).

AM: 2WU, 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2E

Adidas SNG Boost Miles: 17.50
Add Comment
Total Distance
105.00
Saucony Ride 6 Miles: 42.50Adidas SNG Boost Miles: 39.50Saucony Kinvara 4 Miles: 11.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com