Pool Running is Fun

Week starting Jun 17, 2018

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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 (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

 

 

 

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: 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
82.00
Saucony Kinvara 7.1 Miles: 28.50Adidas Supernova.4 Miles: 39.50Saucony Breakthru Miles: 13.00
Total Distance
8.00

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
Comments(1)
Total Distance
12.00

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
Add Comment
Total Distance
13.50

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
Add Comment
Total Distance
12.50

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
Add Comment
Total Distance
13.00

AM: 7 miles

PM: 5.7 miles plus alt core routine

Saucony Breakthru Miles: 13.00
Add Comment
Total Distance
13.00

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
Add Comment
Total Distance
10.00

Noon: 10 miles easy with Tom and Greg

 

 

Adidas Supernova.4 Miles: 10.00
Add Comment
Total Distance
82.00
Saucony Kinvara 7.1 Miles: 28.50Adidas Supernova.4 Miles: 39.50Saucony Breakthru Miles: 13.00
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