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Week starting May 12, 2013

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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: 57.00 Month: 182.50 Year: 2628.50
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: 92.00
NB Vazee Pace.2 Lifetime Miles: 0.00
Total Distance
71.00
890v.3 Miles: 50.00Kinvara 3 Miles: 21.00
Total Distance
14.00

14 easy-moderate.  Finally did this run "correctly."  In my view that's no faster than 8:00 on the first mile and finish strong with a progression.  Essentially the Kenyan way.  Of course the last mile had Harvard hill by the National Zoo as part of it which inevitably slowed the course.

8:06, 7:32, 7:20, 7:07, 6:53, 6:54, 6:44, 6:40, 6:38, 6:38, 6:35, 6:44, 6:51, 7:16 

890v.3 Miles: 14.00
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Total Distance
8.00

8 easy mostly on the trail. Planks, push-ups.  Kept seeing a groundhog in the trail during the nature loop.  I screamed "hey marmot" and he took off each time.  Never heard me come close before though.  It's good to run silent.  More efficient. 

890v.3 Miles: 8.00
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Total Distance
8.00

8 easy, no watch.  Push-ups, jack-knives, ab machine. 5 x 10 sec steep hill sprints.  Considered running twice today with an easy 4 after work.  I'm just too tired and recovering a bit from the 14 the other day.

890v.3 Miles: 8.00
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Total Distance
8.00

8 easy over hilly ground with planks, push-ups, and supermans in my Kinvaras

Kinvara 3 Miles: 8.00
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Total Distance
13.00

5 easy at lunch + jack knives, push-ups, and ab machine

 

2 mile WU

2 x 3200m. at tempo pace with 800 recovery. I think my splits were 11:20 and 11:06 

1.5 CD 

Kinvara 3 Miles: 13.00
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Total Distance
10.00

10 easy through Rock Creek on my day off.  Shirtless.  The weather is slowly creeping towards humidity.

890v.3 Miles: 10.00
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Total Distance
10.00

10 easy.

890v.3 Miles: 10.00
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Total Distance
71.00
890v.3 Miles: 50.00Kinvara 3 Miles: 21.00
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