Pool Running is Fun

Week starting Sep 06, 2015

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15% off for Fast Running Blog members at St. George Running Center!

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
104.50
Saucony Ride 7 Miles: 35.50Saucony Triumph ISO Miles: 10.00Adidas SNG Boost 6 Miles: 44.00Saucony Kinvara 5 Miles: 11.00Saucony Ride 7.2 Miles: 4.00
Total Distance
21.50

AM: 21 mile marathon pace progression + foam rolling

8:17, 7:36, 7:40, 7:39, 7:31, 7:20, 7:20

6:37, 6:46, 6:32, 6:38, 6:23, 6:19, 6:29

5:48, 5:44, 5:29, 5:35, 5:46, 5:31, 5:35

It was cool but humid and we did not have on course support for water which left me a little parched at the end. I still managed to average 5:38 pace for the last 7 at marathon pace. Hopefully by the end of the cycle I'll be able to average 5:35 for the marathon. I think that's a good goal.

PM: 50 min. pool run

Saucony Ride 7 Miles: 21.50
Add Comment
Total Distance
10.00

AM: 10 miles easy

PM: off

I went to the Nationals game today and there was no shade, no breeze, and it was blazing hot. Sweat dripping everywhere, I soaked my shirt through and I began to feel like shit despite drinking a lot of fluid. I left at the 6th inning and came home. I'm still pretty beat from that so I didn't run again. Me and the heat do not get along. Why is it in the 90s anyway? I thought September was the fall.

 

Saucony Triumph ISO Miles: 10.00
Add Comment
Total Distance
14.00

AM: 9 easy + standard core routine, foam rolling, stretch trainer

PM: 5 easy + 6x100m barefoot strides and drills

humid again, looking forward to the end of the week when temps should drop significantly

Adidas SNG Boost 6 Miles: 14.00
Add Comment
Total Distance
16.00

AM: 2.25 WU 25x400m with 100m jogs in between reps. 1 CD

terribly humid this morning. at 6 am it was 74 with 73 dew point. drank a lot of nuun water which came in handy--never was thirsty during the workout at all. George gave us water bottles every 5 reps which helped. Started at 82 and hung out in the high 70s until the end when I was below 75 for the last five. Felt very strong-getting into shape. shoes were soaked with sweat by rep 15. It's disgusting when your shoes are soaked and squish when it's not raining out.

PM: 5 easy + alternate core routine, stretch trainer, foam rolling

Saucony Kinvara 5 Miles: 11.00Adidas SNG Boost 6 Miles: 5.00
Add Comment
Total Distance
14.00

AM: 9 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

this morning a cyclist came up while I was running and mentioned he knew who I was from reading the RunWashington articles about me. He was amazed I was running so much without getting hurt and wished me luck with a fist bump. I already have a fan base!

Adidas SNG Boost 6 Miles: 14.00
Comments(1)
Total Distance
14.00

AM: 9 easy

PM: 5 easy + 6x10sec hill sprints

didn't get my core and prehab routine in this morning since I was running behind. My Saucony Ride 7s are toast. I didn't get a lot of miles out of them but I've pummeled them with several hard and long runs and that really wears them out quickly. 

Saucony Ride 7 Miles: 14.00
Add Comment
Total Distance
15.00

AM: 11 easy

PM: 4 easy + 4x100m strides

raining a bit. 104 for the week. Pretty damn decent 4 weeks of training under my belt. Down week next week before the race.

Adidas SNG Boost 6 Miles: 11.00Saucony Ride 7.2 Miles: 4.00
Add Comment
Total Distance
104.50
Saucony Ride 7 Miles: 35.50Saucony Triumph ISO Miles: 10.00Adidas SNG Boost 6 Miles: 44.00Saucony Kinvara 5 Miles: 11.00Saucony Ride 7.2 Miles: 4.00
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