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Week starting Jun 09, 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: 27.50 Month: 153.00 Year: 2599.00
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: 77.00
NB Vazee Pace.2 Lifetime Miles: 0.00
Total Distance
71.00
890v.3 Miles: 46.00Kinvara 3 Miles: 25.00
Total Distance
12.00

12 easy.  Cool but humid.  Only thing sore from yesterday are my calves from my flats.

890v.3 Miles: 12.00
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Total Distance
5.00

5 easy plus 5 x 10 sec hill sprints.  Drills, core, etc.  Needed a rest day after the past two quality days.

890v.3 Miles: 5.00
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Total Distance
13.00

5 easy at lunch

2 wu 

400, 600, 800, 1000, 1000, 800, 600, 400  all with 1/2 the interval jog rest

2 cd 

 

Kinvara 3 Miles: 13.00
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Total Distance
7.00

7 easy HOT

890v.3 Miles: 7.00
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Total Distance
12.00

5 easy at lunch

1 mile WU

4.25 mile tempo.  Died from lack of sleep. Had to cut the tempo short from 5miles

2 mile CD 

Kinvara 3 Miles: 12.00
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Total Distance
8.00

8 easy.  Beautiful day for a run.  Low humidity and 80 degrees.

890v.3 Miles: 8.00
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Total Distance
14.00

14 progressive. I dropped a 5:39 then a 5:22 by mile 11 but I was tired so I went 6:40s the rest of the way for 14. Lovely day out in DC today.  Low humidity.  Odd for this time of year.

890v.3 Miles: 14.00
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Total Distance
71.00
890v.3 Miles: 46.00Kinvara 3 Miles: 25.00
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