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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
57.00
New Balance 890v.2.2 Miles: 35.00Saucony Kinvara 3 Miles: 16.00
Total Distance
12.00

12 easy through Rock Creek.  Beautiful day.  It was 77 Degrees and felt amazing

New Balance 890v.2.2 Miles: 12.00
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Total Distance
7.00

7 easy at lunch.  Light lifting

New Balance 890v.2.2 Miles: 7.00
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Total Distance
9.00

12 min WU

30 min tempo @ 10 mile race pace

12 min CD

 

VFF run + 5 x 12sec hill sprints 

Saucony Kinvara 3 Miles: 8.00
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Total Distance
11.00

4 easy about 8:00 pace

7 easy about 7:00 pace + abs, pushups, etc. 

New Balance 890v.2.2 Miles: 11.00
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Total Distance
4.00

Hash run.  I decided not to run this afternoon due to very dead legs.  I felt a little niggle in my plantar fascia and I realized I wasn't getting enough recovery after last week's race then long run and workouts.

Saucony Kinvara 3 Miles: 4.00
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Total Distance
4.00

4 easy with some strides. I feel much better today after the rest day I took yesterday.  Sometimes I have to remind myself that I can only push as far as my body can recover.  With a long run, race, tempo, and a double run day in four days it took it out of me.  Ready to race tomorrow!

Saucony Kinvara 3 Miles: 4.00
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Race: Run Geek Run 8K (4.97 Miles) 00:26:31, Place overall: 9, Place in age division: 4
Total Distance
10.00

This morning was a beautiful morning for a race although the wind was a factor in today's event. The Georgetown Running Company racing team brought out a large contingent of fast men to race and I was counting on this when I signed up.  

We started the run in West Potomac Park aided by the wind for 2.5 miles.  My first mile was a very swift 5:02 and I felt good so I only backed off a little.  I was still with the leaders at that point. My second mile time was 10:10 and the third was 15:23.  Although there was not a 5K marker, I'm fairly confident I was close to my 5K PR at that point.

The wind sucked as we ran around the turn-a-round.  This is where I began to buckle due to the pace.  I did my best to relax and keep from slowing down and tying up.  It also sucked because the small pack I was running with took off, leaving me in no man's land. As I started my long kick for the finish, a huge runner sprinted past me going like miler pace.  I tried to keep up but I didn't have the spring speed.  After the finish I learned that this guy is a miler/800 guy for the GRC.

Great PR and better (based on equivalency) than my 5K PR set last week!  Lets see what I can do with a 10K next week. 

Results 

 

New Balance 890v.2.2 Miles: 5.00
Comments(3)
Total Distance
57.00
New Balance 890v.2.2 Miles: 35.00Saucony Kinvara 3 Miles: 16.00
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