Pool Running is Fun

Week starting Feb 18, 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

9/15             Dulles Runway 10K

9/22             Clarendon Day 5K

10/7             Army 10 Mile

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/9             Jingle All the Way 15K

 

 

 

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: 27.50 Month: 153.00 Year: 2599.00
Adidas Takumi Sen Flats Lifetime Miles: 87.50
Adidas Adios 3 Lifetime Miles: 90.00
Saucony Breakthru Lifetime Miles: 309.50
Adidas Supernova.5 Lifetime Miles: 77.00
NB Vazee Pace.2 Lifetime Miles: 0.00
Total Distance
94.50
Saucony Ride 10 Miles: 28.00Adidas Supernova.3 Miles: 46.00Saucony Kinvara 7 Miles: 20.50
Total Distance
16.00

AM: 3 WU 3x3 mile with a mile easy in between. 1 CD

PM: 1 hr. Pool run + lots of foam rolling

George came up with this workout (surprising I know) for me. The idea initially was to do 3x3 mile with an easy mile in between reps on the tow-path in 5:30, which is between tempo and marathon pace. Since the towpath was too wet I did them around Haine's which made them a little faster. Felt good through the second rep. The third rep started to hurt at 1.5 miles but it wasn't too bad. Pretty good workout. 16:24, 16:22, 16:16

Saucony Ride 10 Miles: 16.00
Comments(3)
Total Distance
10.50

AM: 5.5 miles slow recovery + standard core routine

PM: 5 miles. feeling better

Adidas Supernova.3 Miles: 10.50
Add Comment
Total Distance
15.00

AM: 3 WU 2000,4x800 2.5 CD

PM: 5 miles + kettlebell routine

I was a bit worried going in just a day after I did a big long run but the recovery day yesterday did the trick and felt great today. Ran quickly with not much effort. I could have done another rep but it’s best not to over do it while everything is looking great. I need to stay healthy and I will race well this spring. 6:19,2:25,2:25,2:24,2:24. Hopefully I can get a long tempo in Friday

Saucony Kinvara 7 Miles: 10.00Adidas Supernova.3 Miles: 5.00
Add Comment
Total Distance
14.00

AM: 8 miles sweaty and shirtless. In February.

PM: 6 miles with a mile barefoot + standard core routine

Very warm and messed up weather today. It was 80 degrees with high humidity. I checked the Hollywood FL weather today since we were there two weeks back. It was 80 degrees as well. We literally have FL weather. A record high for the day.

Adidas Supernova.3 Miles: 14.00
Add Comment
Total Distance
12.00

AM: 5 miles

PM: 7 miles with 4x20sec strides + standard core routine

Cooler with rain tonight

Saucony Ride 10 Miles: 12.00
Add Comment
Total Distance
15.00

AM: 3.3 WU 8K Tempo 2.3 CD

PM: 4.6 miles

8K tempo in 26:36 in a cold rain/mist. I couldn't get warm and my legs felt like crap for the first mile, which was pretty slow. Once we were able to warm up a bit we actually got to around tempo pace. I was tired by the last two laps. 1600m splits: 5:34,5:20,5:18,5:13,5:11. I guess that makes sense that I probably got 20 minutes at my threshold pace during this run.

Saucony Kinvara 7 Miles: 10.50Adidas Supernova.3 Miles: 4.50
Add Comment
Total Distance
12.00

AM: 12 miles easy with Jenn 

Adidas Supernova.3 Miles: 12.00
Add Comment
Total Distance
94.50
Saucony Ride 10 Miles: 28.00Adidas Supernova.3 Miles: 46.00Saucony Kinvara 7 Miles: 20.50
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