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Week starting May 12, 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:

Miles:This week: 71.00 Month: 232.75 Year: 232.75
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 90.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 20.00
New Balance 890v6 Lifetime Miles: 65.00
Adidas Supernova.6 Lifetime Miles: 197.75
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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