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Location:

Arlington,VA,

Member Since:

May 31, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

High School PRs (2003)

1600  4:32

3200  9:52

5K XC  16:34

Post High School Road PRs

Mile    4:30 (2016)

5K     15:24 (2017)

8K      26:30 (2012)

10K    32:06 (2015)

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 this spring.

 

 

 

 

 

Long-Term Running Goals:

2017 Fall Race Schedule

8/20                  Leesburg 20K

9/17        Navy Air-force Half 

10/8           Chicago Marathon

11/4                     St. Rita's 5K

11/12         Veteran's Day 10K

11/23         Turkey Trot 5 Mile

12/9               USATF Club CC

 

 

 

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: 20.00 Month: 103.50 Year: 3368.00
Adidas Takumi Sen Flats Lifetime Miles: 30.00
Saucony Kinvara 7 Lifetime Miles: 159.50
Saucony Triumph ISO 2 Lifetime Miles: 293.50
Adidas Supernova Lifetime Miles: 515.50
Adidas Adios 3 Lifetime Miles: 57.50
Total Distance
90.50
Adidas Glide Boost 8.3 Miles: 49.00NB Vazee Pace Miles: 25.50Saucony Triumph ISO2 Miles: 16.00
Total Distance
12.00

AM: 12 miles easy to moderate.

PM: standard core routine + 1 hr. pool run

Legs felt tired after last night but warmed right up after a few miles.

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
12.00

AM: 7 miles + stretch

PM: 5 miles + 4x100m strides, standard core routine, foam rolling

nice weather

Adidas Glide Boost 8.3 Miles: 12.00
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Total Distance
14.50

AM: 2.7 WU 3200,4x800 2.6 CD + stretch, foam rolling

PM: 4 nice n easy + standard core routine

10:07, 2:24,2:24,2:23,2:22. Great workout today. Weather was nice and less humid and the splits were fast. Coming into some half way decent shape in time for the July 4th race.

NB Vazee Pace Miles: 10.50Adidas Glide Boost 8.3 Miles: 4.00
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Total Distance
13.00

AM: 8 miles + stretch, foam rolling

PM: 5 miles + standard core routine

Great weather, low humidity. Trails were packed with fair weather cyclists, joggers, and runners. Doging everywhere. Where are these people in August or January?

Adidas Glide Boost 8.3 Miles: 13.00
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Total Distance
12.00

AM: 7 miles slow + stretch, foam rolling

PM: 5 miles slow.

tired this morning. Ran too fast on my easy runs yesterday after my workout Tuesday. Took it easy and skipped strides this evening as I felt dehydrated and like shit

Saucony Triumph ISO2 Miles: 12.00
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Total Distance
15.00

AM: 3 WU 6x1100m hill circuit. 3 CD + standard core routine, stretch, foam rolling

PM: 5 miles slow home

Good little hill workout this morning. Felt rested after taking it easy yesterday. It's going to get really hot 90+ for the next few days. Good thing I'm going back to Ohio where it will be 10 degrees lower each day. Race should go well Tuesday. I'm a little lighter after I cleaned up my diet. Really ready to get after it.

NB Vazee Pace Miles: 15.00
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Total Distance
12.00

AM: 8 miles, very humid. 

PM: 4 miles around Ottawa. Cooler, less humid

Saucony Triumph ISO2 Miles: 4.00Adidas Glide Boost 8.3 Miles: 8.00
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Total Distance
90.50
Adidas Glide Boost 8.3 Miles: 49.00NB Vazee Pace Miles: 25.50Saucony Triumph ISO2 Miles: 16.00
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