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Week starting Mar 24, 2013

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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.

 

 

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Total Distance
73.00
New Balance 890v.2.4 Miles: 51.00Saucony Kinvara 3 Miles: 22.00
Total Distance
21.00

rode my dinky-ass commuter bike out about four miles and started the log run with the team. The whole philosophy behind the long run is to start slow but finish very strong.  Progression is the key.  Felt tired throughout but toward the end I got felt pretty good.  Ended up going too fast to start the fast portion but I went with it when I felt good and it was a fast ending for the most part. It was really rough riding that bike back home.

8:14, 8:05, 8:00, 7:42, 7:32, 7:07, 7:23,

7:00, 6:47, 6:35, 6:42, 6:28, 6:20, 6:39,

5:35, 6:19, 5:31, 5:38, 5:55, 5:57, 6:08 AVG about 5:51 pace.  Good.

New Balance 890v.2.4 Miles: 21.00
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Total Distance
8.00

8 miles recovery run.  Snow blowing in my eyes. 32-34 degrees out. Mind you the average temp this time of year for this area is 58 degrees.

New Balance 890v.2.4 Miles: 8.00
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Total Distance
13.00

5 easy at lunch

1.5 mile WU

8 x 800 between 2:29-2:33 with 400 recovery

1.5 mile CD 

Saucony Kinvara 3 Miles: 13.00
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Total Distance
5.00

5 easy.  Legs are trashed. Couldn't go much faster than 8:00 pace and still call it easy.  Also winded by three flights of stairs.  Nice easy recovery day today.  Just too damn worn down due to the combination of running hard these past few days and lack of sleep.

New Balance 890v.2.4 Miles: 5.00
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Total Distance
14.00

5 easy at lunch.  Like running through a wind tunnel.

 .5 mile WU

5 mile tempo high 5:30s pace.

4 miles CD

 

legs are dead for some reason. 

Saucony Kinvara 3 Miles: 9.00New Balance 890v.2.4 Miles: 5.00
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Total Distance
0.00

My knee is aching, my foot is sore, and I'm way too tired.  Not going to run.  Pushing it today won't serve any purpose with Boston two weeks away.

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Total Distance
12.00

12 easy. Gorgeous calm spring day. 60 degrees. finally

New Balance 890v.2.4 Miles: 12.00
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Total Distance
73.00
New Balance 890v.2.4 Miles: 51.00Saucony Kinvara 3 Miles: 22.00
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