Pool Running is Fun

Week starting Nov 02, 2014

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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:

Miles:This week: 71.00 Month: 232.75 Year: 232.75
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 90.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 20.00
New Balance 890v6 Lifetime Miles: 65.00
Adidas Supernova.6 Lifetime Miles: 197.75
Total Distance
62.00
New Balance 890v.4 (2) Miles: 17.00Saucony Triumph 10 Miles: 35.00Saucony Kinvara 4 Miles: 9.00
Total Distance
14.00

14 easy with Greg and Evan. Windy as hell, getting colder.

New Balance 890v.4 (2) Miles: 14.00
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Total Distance
13.00

AM: 8 easy + standard core routine and stretch trainer

PM: 5 easy + 5x10 sec hill sprints

Saucony Triumph 10 Miles: 13.00
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Total Distance
9.00

2 WU 5x1200 with 500 recovery jogs 2 CD

3:57, 3:46, 3:41, 3:39, 3:39

after the first warm up interval (it was cold this morning) we got to work. I wasn't even pushing that much and I hit :41 and :39 and was amazed. I'm getting into great shape but I would rather reduce the recovery interval and have a little slower splits, but I trust in process and do find value in longer recoveries/faster intervals, but I also need to include greater threshold work. Anyway, I'm going to back it down this week for the 10K Sunday. It's my late day at work so I'm not going to get a pool run in later, but that's ok for this week.

Saucony Kinvara 4 Miles: 9.00
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Total Distance
12.00

AM: 7 easy + standard core routine, stretch trainer, some additional ab work

PM: 5 easy

Going to take it easy the rest of the week with just a 5 and 5 tomorrow with drills and strides, a complete rest day Friday, and an easy 3 with drills and strides Saturday.  I'm going to race hard on Sunday and I'm looking for a good time so I am doing a little tapering.

Saucony Triumph 10 Miles: 12.00
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Total Distance
11.00

AM: 5 easy + alternate core routine

PM: 5 easy with 5 minutes at tempo pace + 5x100m strides with full drill set + 6 min. BF run

Saucony Triumph 10 Miles: 10.00
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Total Distance
0.00

zero, nothing, complete rest. Maybe a little stretching. I'm doing this on purpose to heal up my legs for Sunday.  I have not taken a day completely off in awhile and I'm hoping it will allow me to feel fresh.  I did a lot of muscle tension work (i.e. drills, strides, barefoot run) yesterday so I'm hoping that I feel that "pop" in my legs on race day.  I'll run an easy three with some drills and strides tomorrow in order to losen up my legs.

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Total Distance
3.00

3 easy, light drills and strides.  legs feel a little stiff...not used to complete days off. Hopefully this little run will allow my legs to feel fresh tomorrow.

New Balance 890v.4 (2) Miles: 3.00
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Total Distance
62.00
New Balance 890v.4 (2) Miles: 17.00Saucony Triumph 10 Miles: 35.00Saucony Kinvara 4 Miles: 9.00
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