Pool Running is Fun

Crime Solvers 5K

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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:

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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
76.50
Saucony Mirage 3 Miles: 34.50Saucony Triumph 10 Miles: 29.00Saucony Fastwitch 5 Miles: 10.00
Total Distance
13.50

AM: 13.5 long run. Joined the aerobically endowed marathoners in our group on their 20 miler today. Of course I stopped at 13.5.  Crusing pretty good toward the end. Extremely humid though not hot. Completely soaked in sweat and caked with mud. Good times. Had the privelage to talk running with a sub 4 miler who was in town for our run today.  Really cool guy. I love hearing stories about races at those speeds.

PM: too pooped to go to the pool. Tired today. very humid this morning.

Saucony Mirage 3 Miles: 13.50
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Total Distance
12.00

AM: 7 easy + standard core routine

PM: 5 easy

Saucony Triumph 10 Miles: 12.00
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Total Distance
10.00

AM: 2 WU then 1600,1600,1600,800,800 with 1/2 rep. dist. recovery jog. 2 CD

        5:26, 5:13, 5:08, 2:26, 2:21

PM: 1 hr pool run/swim.  Lifeguard yelled at us for pool running so we "swam" by doggy paddling when he came around.

Great workout this morning.  Cool outside. Probably helped that I only ran 48 miles last week and I ran very fast several times.  Not going to get too deep into anaerobic training as my focus is back on the mileage and aerobic development. However, I am racing our team 5K on Saturday but I'll probably only take it easy Friday and do plenty of miles between then. 

Saucony Fastwitch 5 Miles: 10.00
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Total Distance
12.00

AM: 7 easy + standard core routine

PM: 5 easy

beautiful weather, low humidity

Saucony Triumph 10 Miles: 12.00
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Total Distance
13.00

AM: 7 easy + standard core routine

PM: 6 easy + 4x100m fast strides and drills. ran into my pool running friend at the track and ran another mile

Saucony Mirage 3 Miles: 13.00
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Total Distance
4.00

4 miles easy

Saucony Mirage 3 Miles: 4.00
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Race: Crime Solvers 5K (3.107 Miles) 00:16:07, Place overall: 2, Place in age division: 2
Total Distance
12.00

Our club puts on a race every year and most of our runners run it.  I decided to run it but I wasn't looking for a PR or a fast time. In fact I had already put plenty of mileage in this week (my highest week ever!) and my legs were a little tired for this one. The course was hilly too and unlike last weekend's race, not designed for a PR. I was looking for a solid effort and that's what I gave.

I noticed an Ethiopian warming up but when I started the race he wasn't there.  Another guy gunned it and was a good 30-40 meters ahead through 1.5 miles. I opened with a 5:13. The Ethiopian quickly came by me and eased up with the other guy.  Just past the two mile (10:22) I caught both of the guys but the Ethiopian gunned it again to stay ahead.  I caught him once more but he just threw in another surge.  The guy wasn't even breathing and it was like he was out for a Sunday morning stroll looking for a win and an easy gift-card. Found out it was this guy after talking to him after the race. He said he is just starting to run again.

I put in a great effort and ran the race correctly (5:13, 5:11, 5:08, xx). Won a $75 gift card to Dicks Sporting goods and a $25 gift card to a local restaurant--not a bad day at all.  This is my last race until 9/14 and the half marathon.  Long and happy training weeks ahead!

Results

PM: 5 miles easy

Saucony Triumph 10 Miles: 5.00Saucony Mirage 3 Miles: 4.00
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Total Distance
76.50
Saucony Mirage 3 Miles: 34.50Saucony Triumph 10 Miles: 29.00Saucony Fastwitch 5 Miles: 10.00
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