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Freedom 5K

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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     1:09:45 (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 (54:47, 24th)

11/3             St. Rita's 5K

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/1            Capitol Challenge 5K (Sacramento)


2019 Race Schedule

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             Pike's Peek 10K

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: 53.00 Month: 148.00 Year: 3739.00
Adidas Takumi Sen Flats Lifetime Miles: 91.50
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 108.50
Saucony Zealot Lifetime Miles: 148.50
Adidas Supernova.5 Lifetime Miles: 358.50
Adidas Sub 2 Flats Lifetime Miles: 18.50
Total Distance
Saucony Triumph ISO.2 Miles: 30.00
Total Distance

AM: 5 easy, some core

Beautiful Ohio weather

Saucony Triumph ISO.2 Miles: 5.00
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Race: Freedom 5K (3.107 Miles) 00:15:37, Place overall: 2, Place in age division: 1
Total Distance

I've run this race off an on since I was a sophomore in high school (2002). See 2013 report  & 2015 report. It's a great race because it's flat, there's no turn-a-round cones, and NW Ohio has low humidity this time of year compared to Arlington. The best part about it is that it still carries the same atmosphere that it always had: a bunch of guys doing a mid summer race for the hell of it before Cross Country season. The faces come and go but the race remains the same. One face that wasn't there was my buddy Justin Dickman who usually runs but the local Brooks Running guy Tom Scott was out there. 

I warmed up in the rain and the course was wet. oh well. It was nice and cool. The first mile I stayed with the pack of guys and went through about 5:07. Realizing this was too slow and that Scott would destroy me in the last mile, I took off hard and quickly gapped everyone else except for Scott with a split of 4:49. The third mile has some baby hills up and down the park. I pushed hard but Scott accelerated very hard to gap me. I just wanted to run a 4:55 last mile, PR, and call it a day. But  as I started to try to catch him I wiped out hard on the muddy sidewalk. I was like "oh shit" and got up and fnished but couldn't get back up to a very fast speed. I split a 5:07 for the last mile with the fall and probably lost a good 5-10 seconds there but managed not to lose 2nd place.  Without the fall Scott would have still beaten me, but probably by only 5 seconds instead of 15.  

As the days get hotter and races wind down, I'll have to leave the 5K, 8K, and 10K races to next spring as I begin marathon training in August. So much for a new 5K PR. That's the way life is though. The unexpected always happens and you've just got to laugh at the shit and not take yourself too seriously. I was very lucky not to have hurt myself in the fall and I still managed a 15:37! I'll take it. I'm not too sad to lose to a former All American and sub 4 minute miler either but it sure would have been nice to win this one.


Article on the race

Video from the race. 

Saucony Triumph ISO.2 Miles: 5.00
Total Distance

AM:10 easy + standard core routine

Around Ottawa. Racing the mile on Friday I think.

Saucony Triumph ISO.2 Miles: 10.00
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Total Distance

AM: 2 WU 8x400 with one minute rests 2CD   68,68,67,68,67,68,68,68

A miler's workout without the last two 400s to make 10. the rests were short, not used to this type of thing at all. Mileage will be low for a bit and I'll run two mile races and rest then begin my marathon buildup in August.

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Total Distance

5 easy + core, stretch, foam rolling

Letting the fields lay fallow a bit this week to heal up a bit before marathon training. Probably only running 50 miles but already I feel antsy like I need to go run at least 80 miles this week to feel like "normal." hotter than a mother out there this week.

Saucony Triumph ISO.2 Miles: 5.00
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Race: Midsummer's Night Mile (1 Miles) 00:04:36
Total Distance

Started the race nice and easy went to the lead a lap in, was overtaken by a few guys and I was dying on the third lap but caught right back up but was outkicked hard at the end. I just did not have the extra gear I've had. Afterall, I only ran a few seconds faster than the third repeat mile I did in a workout a few weeks ago. I was well beaten.

I probably should not have raced this.  I figured I could extend my "season" and hold on for one or two good mile races and then call it a season. Well whatever peak I had is now gone, if not physically, then definitely mentally. Each race you do takes mental energy and race five weeks in a row and your mind needs a break.  I'm not going to run the DCRRC mile and take some down time to let my legs and endochrine system return to normal levels. I don't like doing this but it's necessary if I want to run big mileage for the fall marathon buid-up and not burn out.


Saucony Triumph ISO.2 Miles: 3.00
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Race: Pacer's Beer Mile (1 Miles) 00:06:59, Place overall: 7, Place in age division: 4
Total Distance

Ran the Pacer's Beer Mile tonight. I thought it wouldn't be that hard as I've been able to get a beer down in less than 10 seconds on numerous occasions and I can run faster than most any other early thirties amatuer in the area.  Well it did not really go as I thought but it was still a great time. If you don't know what a beer mile is, go here: http://www.beermile.com/ and watch the video I tagged below.

Lewis Kent, the world record holder in the beer mile was pacing my heat. See this awesome event where Kent ran the world record: https://www.youtube.com/watch?v=o88xDdkRBXo Well we drank one beer and I was off and was very close to Kent and ahead of everyone. Second beer a dude caught up, and finished his beer before me, caught him during the run, but when I came to the third beer, like 4 guys caught up and killed me. My stomach could not take that third beer. Fourth beer a little better but I couldn't catch many with four beers in my stomach.

It was hilarious, and stupid, which made it a lot of fun.  I would have to train my stomach for the sheer volume of carbonated Budweiser in my stomach since the running was easy and no one else that beat me could come close in an actual race. Indeed, true beer miling talent is found in the ability to take down four beers in less than 10 seconds a piece and still run a 4:20-30 mile with it all in your stomach. 

Well that's a wrap for the long, long spring-summer racing season. Going to rest and start building up for marathon training.

results  It's worth noting that other heats used warm cups of less carbonated keg beer, which made it much easier on them than the canned Budweiser in my heat. Kind of ticked me to see such fast times in other heats. I can say though that my beer mile was official! sub 7:00 B*t%hes!

Saucony Triumph ISO.2 Miles: 2.00
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Total Distance
Saucony Triumph ISO.2 Miles: 30.00
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