Pool Running is Fun

Firecracker 5K

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPoolRun4life's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Total Distance
68.00
Saucony Fastwitch 5 Miles: 12.00New Balance 890v.4 Miles: 53.00
Total Distance
12.00

AM: 8 easy

PM: 4 easy then a full set of drills + tuck jumps/burpees then 1x200 meter and 3x100m fast strides.

Had to work today so I split my run.

Saucony Fastwitch 5 Miles: 4.00New Balance 890v.4 Miles: 8.00
Add Comment
Total Distance
12.00

AM: 6.6 miles easy to work + standard core routine

PM: 5.4 miles easy from work.

New Balance 890v.4 Miles: 12.00
Add Comment
Total Distance
8.00

AM:  1 mile WU

7x1100m continuous hill circuits featuring a 500m hard uphill, short jog, then fast downhill then jog portion then start all over again.  The main focus is form--driving arms and legs uphill and quick and light turnover going down.

2 mile CD

Legs are tired and sore after this one.  Probably going to the pool for a little while after work.  Easy days until Friday's race.

 

PM: 1 hr. pool run

Saucony Fastwitch 5 Miles: 8.00
Add Comment
Total Distance
10.00

5 easy/slow at lunch + ab bench and a good stretch.HOT 97 degrees, heatindex105, dew point 74

5 easy/slow after work + standard core routine.  Slightly cooler.  sweat everywhere.

New Balance 890v.4 Miles: 10.00
Add Comment
Total Distance
4.00

4 easy + 2x75m fast strides and light drills

New Balance 890v.4 Miles: 4.00
Add Comment
Race: Firecracker 5K (3.107 Miles) 00:16:06, Place overall: 16, Place in age division: 9
Total Distance
8.00

This is not your typical neighborhood July 4th 5K. The top 4 times were significantly under 15:00. I was 16th with a 16:06...not bad considering my training this past 6 months but I had it in my head I could break 16 and I feel I was close.

First mile marker--5:35??  That had to be off...I was most certainly running faster than 10K pace...I kept on concentrating

Second mile marker--10:10 Wow I might be able to do this!  I was breathing hard and running with a pack for a change.  Can you believe it I actually had people to race against?? Rare anymore in 10Ks around here....I'm always too far from the lead to be a threat. I'm pretty sure that this marker was probably off as well so I was racing by feel and place--like I really should be doing anyway since the time will take care of itself if I am competitive

Third mile marker--15:26 I'm close!  Well I could see the clock but I just couldn't close fast enough to even get close. I should assume this marker was probably off too.

Pros:  This is my first 5K in a year and also the first one since my achilles injury nocked me out of training for 5 months.  how do you race these things again? I felt strong at 5:10-12 pace but couldn't go faster with the hills on the course (which there were enoughto make it a slower course but really not too bad). I'll get faster by racing these more and sub 16:00 seems inevitable with enough patience--something I've learned much about sitting around with a boot on all fall. I've gotten here through consistent aerobic training and another year of that conistency will yield huge results next year even though I will be 30. I still have a few good years left.

Cons:  I found fast (5:05-08) running hard to handle since I am on the line in the land of anaerobia.  This pace is not something I or my team really target in training too often since we are more about 10K-marathon. Secondly, I finished frickin 16th, really?  I thought I was a decent club/hobby runner but races like these give me more perspective about local talent.  

All in all a good day and I'm on the right track.  Just ran 74 miles last week with pool run, workouts, drills, etc.  I need to stay consistent here for many months then a 16:06 will feel like a joke. Good thing I like to run. 

Results

some perspective:

This: 

 

 

 

 

 

 

 

Is much better than this:                    

                                                                       

or this: 

New Balance 890v.4 Miles: 5.00
Comments(1)
Total Distance
14.00

14 miles easy-moderate. Lovely day today at only 83, low humidity and a breezeso I was able to sleep in. Thank God because I was hungover.  Had a lot of shitty food and beer yesterday. Felt good on my run but am very tired now.  Drank lots of water and still fighting dry mouth.

New Balance 890v.4 Miles: 14.00
Add Comment
Total Distance
68.00
Saucony Fastwitch 5 Miles: 12.00New Balance 890v.4 Miles: 53.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: