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Week starting Jun 09, 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: 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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