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Week starting May 12, 2013

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Member Since:

May 31, 2012



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 (16:01 2nd)

9/22             Clarendon Day 5K (15:29, 10th)

10/7             Army 10 Mile

11/3             St. Rita's 5K

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/9             Jingle All the Way 15K





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: 58.00 Month: 210.00 Year: 3390.00
Adidas Takumi Sen Flats Lifetime Miles: 91.50
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 91.50
Saucony Zealot Lifetime Miles: 98.00
Adidas Supernova.5 Lifetime Miles: 141.00
Adidas Sub 2 Flats Lifetime Miles: 15.00
Total Distance
890v.3 Miles: 50.00Kinvara 3 Miles: 21.00
Total Distance

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

Kinvara 3 Miles: 8.00
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Total Distance

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 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 easy.

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