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Week starting Jul 14, 2013

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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

11/23         Turkey Trot 5 Mile

12/3           Run with Santa 5K

12/9               USATF Club CC

12/31                 Fairfax 4 mile

 

 

 

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: 27.00 Month: 247.00 Year: 3776.00
Adidas Takumi Sen Flats Lifetime Miles: 33.50
Saucony Kinvara 7 Lifetime Miles: 218.00
Adidas Adios 3 Lifetime Miles: 57.50
Adidas Supernova.2 Lifetime Miles: 104.00
Saucony Ride 10 Lifetime Miles: 15.00
Total Distance
53.00
890v.3 Miles: 15.00Kinvara 3 Miles: 13.00890v.3 Miles: 12.00
Total Distance
10.00

10 easy.  HOT out and humid

890v.3 Miles: 10.00
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Total Distance
13.00

5 easy at lunch.  Hot but windy.

2 WU

6x 1100 hill circuit reps

2 CD 

Kinvara 3 Miles: 13.00
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Total Distance
5.00

legs were tired. VERY HOT and humid.  Could only make it 5 even with splashing and drinking.

890v.3 Miles: 5.00
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Total Distance
8.00

8 miles on the dreadmill at a fast 6:30 pace most of the way. Wore my new pair of 890s.  dangerously HOT and HUMID outside with an air quality alert.

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Total Distance
5.00

1.5 miles outside in my Vibrams plus 3x10 sec hiill sprints.  Then I went in and ran 3 miles on the treadmill in 19 minutes.  Ridiculously hot - 96 with HEAT INDEX of 108!! disgusting. 

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Total Distance
0.00

off. Hot ass balls 99, heat index 112. Dewpoint 77

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Total Distance
12.00

Today was supposed to be the Rockville Rotary Twilight 8k --pretty much the best race in terms of competition and support -- during the summer months.  It was cancelled due to lightening.  Ridiculous.  Anyway a group of us ran through the streets of Arlington and on the mall for a 12 mile run at 10:30 pm for a night run.  the drunks at the bars had some interesting reactions.

890v.3 Miles: 12.00
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Total Distance
53.00
890v.3 Miles: 15.00Kinvara 3 Miles: 13.00890v.3 Miles: 12.00
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