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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)

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