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Shamrock Half Marathon

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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     1:09:14 (2018)

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 (54:47, 24th)

11/3             St. Rita's 5K (15:45, 4th)

11/10           Richmond Half Marathon (1:09:14, 13)

11/22           Alexandria Turket Trot 5M

12/1             Capitol Challenge 5K (Sacramento)

 

2019 Race Schedule

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             Pike's Peek 10K

5/6               Broad Street 10 Mile

9/29             Berlin Marathon

 

 

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: 25.00 Month: 51.50 Year: 3933.50
Adidas Takumi Sen Flats Lifetime Miles: 95.00
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 120.50
Saucony Zealot Lifetime Miles: 171.00
Adidas Supernova.5 Lifetime Miles: 490.50
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 20.00
Total Distance
71.50
Adidas Adios 3 Miles: 16.50Adidas Supernova.3 Miles: 38.50Saucony Ride 10 Miles: 8.00Saucony Kinvara 7.1 Miles: 8.50
Race: Shamrock Half Marathon (13.109 Miles) 01:09:56, Place overall: 4, Place in age division: 3
Total Distance
16.50

AM: 2 WU Shamrock Half Marathon (1:09:56) 1 CD

Although not a PR, it's been awhile since I've had a good race and I had a good race today. Great weather, great course. Happy with it. Didn't quite have the strength to keep in contact with Tom, who is in fine shape.

Going in I knew I'd probably race well but wasn't sure if I was in PR shape. Took it out conservatively with Greg and Tom with/behind a pack of 5-6 other guys. By mile 5 there were only two others with us, by mile 7 Greg made a move. I increased my speed as well (5:13) but was hesitant to be so reckless so early. Tom was not afraid and made a move. Then some guy who used to run at Georgetown surged by me at around mile 8 and caught up to Greg and Tom. Tom started to fall back while I maintainted. I made up some ground and pulled Tom in slowly but was not able to get him.

Take-away 1: my PR was 1:09:44 set three years ago when doing heavy marathon training, which included 21 mile progression runs and 100 MPW mileage. This gave me a little more strength to actually go sub  16:00 in the last 5K there. I was not as strong today because a half is the max range I've been training for with my longest long run being 16. 

Take-away 2: I ran alone for the last 4-5 miles. In 2015 I had Doug there to work with and really get after the pace. We pushed incredibly hard. If I had someone working with my today I may have been able to squeeze 12 seconds out.

Take-away 3: Tom is in fine shape for Boston and I feel like he's ready to break 2:30. Out men's team was 1,3,4 today. Our conservative training approach works pretty well for the half.

This bodes well for my assault on my 10 mile and 10K PRs next month. Looking at my splits that slower 12th mile cost me a bit.

Splits from auto-lap GPS: 5:24,5:25,5:20,5:24,5:18,5:23,5:17,5:15,5:18,5:13,5:18,5:22,5:15, (4:51 pace for the last .15)

Results

 

 

Adidas Adios 3 Miles: 16.50
Comments(5)
Total Distance
8.00

PM: 8 miles slow recovery + light core, foam rolling

Beautiful day but alas I woke up sick this morning with a cold. Immune system was racked after yesterday's race. Body is pretty tired. 

Adidas Supernova.3 Miles: 8.00
Add Comment
Total Distance
0.00

off. I have a bad cold and it's 35 degrees with a windy freezing rain.

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Total Distance
8.00

8 miles trudging through snow covered trails. Cut it short since I was soaked and in a pissy mood. Probably good to get rid of this cold which is getting better. Snow should melt tomorrow

Saucony Ride 10 Miles: 8.00
Add Comment
Total Distance
13.00

AM: 8 miles + some core, foam rolling

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

Icy this morning and cold. This whole week it will be in the 20s over night. Feeling much better though as my cold seems to be fading. Time to get back into training

Adidas Supernova.3 Miles: 13.00
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Total Distance
13.50

AM: 2.7 WU 3200,1600 2.3 CD  10:53, 5:16 + stick rolled the legs

PM: 5 miles + standard core routine. 

legs are still not recovered from the race. Felt like running in quick sand. I think a few things led to this feeling. The main thing was that I normally would have drank a recovery shake, foam rolled, do a pool run, and take a nap after a long hard effort such as last week's race. I did none of these things last week but instead drank more coffee in order to drive back home. I then woke up sick the next day, only ran 8 miles, then took the next day off, then trudged through 4 inches of snow on my run Wednesday.  I basically threw off my recovery routine and my running was off an on for a few days. That obviously is not good for my recovery. I need to focus on recovery as I get older.

Felt much better running easy pace home

Adidas Supernova.3 Miles: 5.00Saucony Kinvara 7.1 Miles: 8.50
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Total Distance
12.50

AM: 12 miles + 5x20sec fast strides

Feeling good again. Waiting for it to get warmer 

 

Adidas Supernova.3 Miles: 12.50
Add Comment
Total Distance
71.50
Adidas Adios 3 Miles: 16.50Adidas Supernova.3 Miles: 38.50Saucony Ride 10 Miles: 8.00Saucony Kinvara 7.1 Miles: 8.50
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