Pool Running is Fun

Week starting Mar 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 

7/4               Firecracker 5k 

7/13             Midsummer Night's Mile

9/1               Kentlands/Lakelands 5K

9/15             Dulles Runway 5K

9/22             Clarendon Day 10K

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: 72.00 Month: 247.00 Year: 2009.00
Adidas Takumi Sen Flats Lifetime Miles: 82.50
Adidas Adios 3 Lifetime Miles: 84.00
Saucony Kinvara 7.1 Lifetime Miles: 241.00
Saucony Breakthru Lifetime Miles: 200.50
Adidas Supernova.4 Lifetime Miles: 262.00
Total Distance
72.00
Saucony Ride 10 Miles: 14.00Adidas Supernova.3 Miles: 48.50Saucony Kinvara 7.1 Miles: 9.50
Total Distance
14.00

AM: 14 miles with the last 5 MP+: 5:47,5:37,5:30,5:25,5:21. Felt easy running fast. Slightly shorter run since I'm running a halfway week. 

PM: 1 hr. Pool run + foam rolling

Saucony Ride 10 Miles: 14.00
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Total Distance
13.00

AM: 8 miles + some core, foam rolling

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

Adidas Supernova.3 Miles: 13.00
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Total Distance
14.00

AM: 2.8 WU 6x800m 2.7 CD + some core, foam rolling

PM: 4.5 miles

Very cold this morning for this time of year with a stiff winter wind on the back stretch. I believe the wind chill was 20 degrees and it was about 32 degrees. As a result our splits were slower but the effort is what is important. We didn't do too many since most of us are running the Shamrock Half marathon this weekend. 2:33,2:32,2:32,2:31,2:29,2:29.

Although I really enjoy running tempos and long runs with Greg, I find that I like doing intervals alone most of the time. For whatever reason I feel like I have more control with the amount of recovery time I'm getting, the intensity I'm going, and the volume of the overall workout. After recovery from Shamrock I may venture out to the hills again in place of a track V02 day.

Adidas Supernova.3 Miles: 4.50Saucony Kinvara 7.1 Miles: 9.50
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Total Distance
12.00

AM: 7 miles

PM: 5 miles + 5x10sec hill sprints + standard core routine, foam rolling

Windy and cold

 

Adidas Supernova.3 Miles: 12.00
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Total Distance
10.00

PM: 10 miles + standard core routine, foam rolling

Very windy again

Adidas Supernova.3 Miles: 10.00
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Total Distance
5.00

PM: 5 miles with 5x20sec strides

Windy as all he'll again. Racing Sunday, feeling good

Adidas Supernova.3 Miles: 5.00
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Total Distance
4.00

PM: 4 miles + a few strides and stretching 

Adidas Supernova.3 Miles: 4.00
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Total Distance
72.00
Saucony Ride 10 Miles: 14.00Adidas Supernova.3 Miles: 48.50Saucony Kinvara 7.1 Miles: 9.50
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