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Week starting Feb 11, 2018

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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

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
94.50
Saucony Ride 10 Miles: 29.50Adidas Supernova.3 Miles: 46.00Saucony Kinvara 7 Miles: 19.00
Total Distance
16.50

AM: 8 miles easy, 8 miles MP

PM: nothing but a thorough leg foam roll with The Stick that took a good 10 minutes.

Nice longer effort today. Pretty warm for this area at 50-55 degrees with rain, puddles everywhere. Shoes were mostly dry but my left foot was not. These longer efforts will make me strong. averaged 5:41 or so the last 8: 5:53,5:48,5:45,5:44,5:43,5:39,5:35,5:28

Saucony Ride 10 Miles: 16.50
Add Comment
Total Distance
11.00

AM: 6 miles slow

PM: 5 miles with 5x20sec strides, standard core routine

Recovery day today. Did not break 8:00 this morning. felt recovered this afternoon though.

Adidas Supernova.3 Miles: 11.00
Add Comment
Total Distance
15.00

AM: 3 WU 800,1600,1600,800 2.6 CD        2:27,5:01,4:57,2:24

PM: 5 miles + kettlebell routine

Coming off of a longer effort long run Sunday, I decided to keep the volume lighter today. For half marathon training, the interval day is not the most important part of training. The tempo and long run workout are of bigger importance. That being said, I am getting in better shape as it was not that hard to run as fast as I did which is a good sign. George said to negative split each rep and surprisingly I was able to do just that for a change. It's easier to mentally calibrate your pace when you are in good shape and I can tell good things will be happening this spring.

Saucony Kinvara 7 Miles: 10.00Adidas Supernova.3 Miles: 5.00
Add Comment
Total Distance
13.00

AM: 8 miles

PM: 5 miles + 5x10sec hill sprints + standard core routine

Seriously, WTF is up with the weather. It goes from spring to summer to spring to winter in a matter of 4 days. I wish it would just average out already.

 

Adidas Supernova.3 Miles: 13.00
Add Comment
Total Distance
13.00

AM: 8 miles

PM: 5 miles with 5x20sec strides + standard core routine

almost went shirtless this afternoon. Very warm at 70 degrees. It's going to Snow Saturday though.

 

Saucony Ride 10 Miles: 13.00
Comments(1)
Total Distance
14.00

AM: 3.3 WU 3200,1600 2.3 CD

PM: 5 miles 

just a little bit of work before a big long run workout on Sunday. Felt easier going faster. Nice and controlled. 10:29,5:08

Saucony Kinvara 7 Miles: 9.00Adidas Supernova.3 Miles: 5.00
Add Comment
Total Distance
12.00

12 semi muddy miles on the trail around Burke lake. I've never been there before. It's a pretty good place to run for an easy day. Rolling hills. 

Adidas Supernova.3 Miles: 12.00
Add Comment
Total Distance
94.50
Saucony Ride 10 Miles: 29.50Adidas Supernova.3 Miles: 46.00Saucony Kinvara 7 Miles: 19.00
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