| Location: Fairfax,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: 2019 Race Schedule
1/1 New Years Day 5k (1st, 16:08)
2/3 For The Love 10k
3/16 Shamrock Half Marathon
4/7 Cherry Blossom 10 Mile
4/28 NJ Marathon ?
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.
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| Saucony Ride 10 Miles: 27.00 | Adidas Supernova.3 Miles: 48.50 | Saucony Kinvara 7.1 Miles: 20.50 |
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| | AM: 14 miles progression with the last five in 5:43,5:32,5:31,5:30,5:29
PM: foam rolling + 1hr.2min. pool run
Felt good until last mile which I think is normal a week out from last week's race. I wanted to do 16 but George thought it unnecessary given I am only racing 10M/10k the next two months. Hopefully I can get a little extra work in during my interval day and tempo day this week.
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| Saucony Ride 10 Miles: 14.00 |
| | Add Comment |
| | AM: 8 miles
PM: 5 miles with 5x20sec strides + standard core routine
chilly this morning. It's going to warm up finally on Wednesday.
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| Adidas Supernova.3 Miles: 13.00 |
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| | AM: 2.7 WU 1600,4x800,2x400 2.7 CD + stick rolling, light core
PM: 5.3 miles
Sluggish and heavy again this morning. Felt really cold, it was in the low 30s. Never really felt relaxed. Felt like my legs just wouldn't move. Got the work in though. 5:14,2:29,2:27,2:27,2:26,69,69
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| Adidas Supernova.3 Miles: 5.50 | Saucony Kinvara 7.1 Miles: 10.50 |
| | Add Comment |
| | AM: 8 miles
PM: 5 miles + 5x11sec hill sprints + light kettlebell
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| Adidas Supernova.3 Miles: 13.00 |
| | Add Comment |
| | AM: 7 miles
PM: 6 miles with 4x20sec strides + standard core routine
Very warm at 76 degrees this afternoon. Being used to afternoon highs in the 40s, this seemed hot.
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| Saucony Ride 10 Miles: 13.00 |
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| | AM: 2.9 WU 8K tempo (26:33) 2.2 CD
PM: 5 miles + alt. Core routine
warm this morning-67. Went shirtless on the tempo since it was humid. Tomorrow morning will be in the low 30s again. Strange-ass weather. 1600m splits: 5:28,5:24,5:16,5:13,5:12. Felt alright and fell back from Greg a bit in the last mile but got some good work in without over-cooking myself
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| Adidas Supernova.3 Miles: 5.00 | Saucony Kinvara 7.1 Miles: 10.00 |
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| | Noon: 12 miles with 5 x 200m + standard core routine, foam rolling
Beautiful spring day
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| Adidas Supernova.3 Miles: 12.00 |
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| Saucony Ride 10 Miles: 27.00 | Adidas Supernova.3 Miles: 48.50 | Saucony Kinvara 7.1 Miles: 20.50 |
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