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Week starting Jun 10, 2012

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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
55.00
New Balance 890v.2 Miles: 48.00
Total Distance
12.00

12 miles easy through Rock Creek at about 7 min. pace.

 It was hot but not that humid and I ran in the shade.  I feel soo much better now that I took yesterday off.  I  think I may try to increase mileage and still take a day off each week or every other week at least.  We'll see once I start in with the workouts.

New Balance 890v.2 Miles: 12.00
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Total Distance
8.00

AM:  7 easy. hot

 

PM: VFF 1 mile + 4 x 12 sec steep hill sprints with drills 

New Balance 890v.2 Miles: 7.00
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Total Distance
7.00

7 easy after work.  Usual abs and push-up routine and core work.

New Balance 890v.2 Miles: 7.00
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Total Distance
10.00

4 easy at lunch

DC Roadrunners Run After the Women 5K --> 1st overall 16:55.  The first mile was 5:42 but after that I increased the pace and fealt very strong at the end.  I think the greater mileage is starting to pay off.  Eventually adding workouts and being consistent will really bring it together for me in the fall....16:0Xs maybe?

 

New Balance 890v.2 Miles: 4.00
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Total Distance
7.00

Easy 7 during lunch. sore.

New Balance 890v.2 Miles: 7.00
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Total Distance
11.00

11 easy earlier today.

New Balance 890v.2 Miles: 11.00
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Total Distance
0.00

Off today.  I wanted to run an easy 5 to make it 60 but patience is a virtue and I've come to realize that at this point I may be the type of runner that needs one day of rest each week.  I feel so much better.  I'm counting on that tomorrow as I am running the Father's Day 8K tomorrow evening. I will be in the 60s soon with one day off per week...unless I feel that the day off is not necessary.  I will probably add more short morning runs to the mix and consistently maintain 65 mpw once I get there.  Then add workouts.

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Total Distance
55.00
New Balance 890v.2 Miles: 48.00
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