Pool Running is Fun

Week starting Jun 17, 2018

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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     1:09:14 (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




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
Saucony Kinvara 7.1 Miles: 28.50Adidas Supernova.4 Miles: 39.50Saucony Breakthru Miles: 13.00
Total Distance

AM: 3 WU 2x200m,4x400m,2x200m 3 CD + standard core routine, foam rolling

PM: 1 hr. pool running

Intro to mile training or "we're not in high school anymore." I decided to get away from the monotony of the same old training for a month this summer and work on mile pace where I will attempt a sub 4:30 in a race in July. The legs need a new stimulus. 32,34,66,66,65,66,32,31

I ran to the track and did some warm up twos and hopped in. I got that feeling in the legs like I used too but after only 3 400s my legs were feeling it. They are certainly not used to this type of training which is why I'm doing it. Going to try a bit tougher workout next week and vary the recoveries.

Saucony Kinvara 7.1 Miles: 8.00
Total Distance

AM: 7 miles

PM: 5 miles + stretch routine

Very hot and humid on the way home, about 91 with dew points in the low 70s. Really gross


Adidas Supernova.4 Miles: 12.00
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Total Distance

AM: 2.5 WU 7x800m 2 CD    2:33,2:30,2:27,2:25,2:26,2:24,2:24

PM: 4 miles + standard core routine. Disgusting. only 79 but with a 74 dew point.

very hot/humid. Felt decent since the pace seemed slow after Sunday's foray into 400s at mile pace. The recoveries were pretty long-longer than the reps which makes no sense but since it was so hot it's not that big of a deal as our heart rates were higher than usual anyway. 

Saucony Kinvara 7.1 Miles: 13.50
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Total Distance

AM: 7 miles

PM: 5.7 miles + standard core routine

much cooler this morning. Felt much better. This afternoon it was 77 but the dew point was 74. It was disgustingly gross. Sweat doesn't evaporate in those conditions.

Adidas Supernova.4 Miles: 12.50
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Total Distance

AM: 7 miles

PM: 5.7 miles plus alt core routine

Saucony Breakthru Miles: 13.00
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Total Distance

AM: Mile workout 2 : 1000,600,400,3x200

2.5 WU, strides 
1000m cutdown (71,66,33) 5 min break 
600m (66,33) 2.5 min break 
400m (65) 1.5 break 
3x200m (31,31,32) with 1 min breaks 
2.1 CD

light rain, breezy. I was able to jog the 5 min break after 30 seconds and was able to jog after the 600 but after the 400 It was just a walking break and the 200 breaks were also walking. I wanted to hit 4 200s but my legs were done when I went backwards on the third one.

You end up breathing quite hard after the reps. It's not like doing 5K paced intervals where you can just keep on running and do a lot of volume. Running mile pace is pretty tough in any great volume. The lactic acid builds up rather quickly if you're not trained for it.

PM: 5 miles 


Saucony Kinvara 7.1 Miles: 7.00Adidas Supernova.4 Miles: 5.00
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Total Distance

Noon: 10 miles easy with Tom and Greg



Adidas Supernova.4 Miles: 10.00
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Total Distance
Saucony Kinvara 7.1 Miles: 28.50Adidas Supernova.4 Miles: 39.50Saucony Breakthru Miles: 13.00
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