Pool Running is Fun

First Down 5K

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)

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

3/4               St. Pat's 5K and 10K

3/18             Shamrock Half 

4/8               Cherry Blossom 10 Mile

4/29             Pike's Peak 10K

5/6               Broad Street 10 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: 55.50 Month: 269.50 Year: 678.00
Adidas Takumi Sen Flats Lifetime Miles: 52.50
Saucony Kinvara 7 Lifetime Miles: 423.00
Adidas Adios 3 Lifetime Miles: 57.50
Saucony Ride 10 Lifetime Miles: 285.50
Adidas Supernova.3 Lifetime Miles: 155.50
Total Distance
90.00
NB RC1600 Flats Miles: 3.50Adidas Glide Boost 8.2 Miles: 53.00NB Vazee Pace Miles: 20.50Saucony Triumph ISO2 Miles: 13.00
Race: First Down 5K (3.107 Miles) 00:15:24, Place overall: 4, Place in age division: 1
Total Distance
11.00

This is my third week of racing a 5K. The first two weeks were indoor meets and coming off of a PR at Mason last week, I was expecting to run 15:20 today. This was because the road course was flat and there was only one turn-a-round cone.  I cam close and PRed again, which is great. However, I was only 4th and kind of banked on winning the race again like I did last year and picking up $100. Instead, I finished outside the money and walked away with no paycheck.

First mile there was a large pack and Jerry took us out in 4:59. I bided my time a little longer until after the turn-a-round at which point I gunned it like I did last year and figured the leader would fall back. That happed for like 10 seconds and he was right back gunning it on me and ever so slightly making a gap. After two miles a skinny-ass dude with a funny stride passed me, then I passed him back then by mile 3 he was right ahead of me. At mile three some dude snuck up on me and out kicked me for the third spot. I ran 15:29 to win last year, ran 15:24 to finish 4th here this year. 

It was overall a good day as I did a superb job of pacing. I ran every mile under 5 flat, something I've never done before. My splits were more or less 4:59,4:58,4:55 or there-a-bouts. This is better but it's time to get back to work for the next three weeks with some solid training. By the time spring rolls around, I will be ready to fly.

Results

PM: 1 hr. pool run

NB RC1600 Flats Miles: 3.50Adidas Glide Boost 8.2 Miles: 7.50
Add Comment
Total Distance
13.00

AM: 8 pretty easy. legs are tired

PM: 5 miles + standard core routine, foam rolling

Warm this evening. I like it,

 

Adidas Glide Boost 8.2 Miles: 13.00
Add Comment
Total Distance
15.00

AM: 2.8 WU 5x1200m reps with about 2:45-3:00 min recoveries. 2.5 CD

PM: 5 miles + stretch, foam rolling

3:55,3:42,3:40,3:38,3:34. First one sucked since I was still tired from Sunday's race but still got some good work in. Now I'm tired. Evening was quite warm with just shorts and tech tee.

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.2 Miles: 5.00
Add Comment
Total Distance
13.00

AM: 8 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles

58 degrees at 6 am this morning. On February 8th. Very southern Florida-like. Apparently it's supposed to snow tomorrow night but be over 70 on Sunday. No joke.

 

Adidas Glide Boost 8.2 Miles: 13.00
Add Comment
Total Distance
13.00

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 with 6x25sec strides, mostly on hills.

windy and spitting snow this morning. A lot fewer people on the trails (thankfully).

Saucony Triumph ISO2 Miles: 13.00
Add Comment
Total Distance
15.00

AM: 3 WU 6.4K Tempo then 800 meters fast. 2.7 CD

PM:

Cold. About 22 with a wind chill in the teens. Took a bit to get warmed up on the tempo. 1600m splits: 5:29,5:21,5:15,5:10 then I did an 800 in 2:19 which felt quite easy. George stopped me there instead of doing 400s.

NB Vazee Pace Miles: 10.50Adidas Glide Boost 8.2 Miles: 4.50
Add Comment
Total Distance
10.00

Noon: 10 easy with Andrew.

Adidas Glide Boost 8.2 Miles: 10.00
Add Comment
Total Distance
90.00
NB RC1600 Flats Miles: 3.50Adidas Glide Boost 8.2 Miles: 53.00NB Vazee Pace Miles: 20.50Saucony Triumph ISO2 Miles: 13.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com