Pool Running is Fun

St. Rita's 5K

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPoolRun4life's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!



Member Since:

May 31, 2012



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     1:09:45 (2015)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M, half marathon






Long-Term Running Goals:

2018 Race Schedule

2/3               For the Love of It 10K (1st overall 32:57)

3/4               St. Pat's 5K and 10K (3rd overall 32:51)

3/18             Shamrock Half  (4th overall 1:09:56)

4/8               Cherry Blossom 10 Mile (53:10)

4/29             Pike's Peak 10K (31:48)

5/6               Broad Street 10 Mile (52:38)

6/9               Lawyers Have Heart 10K (33:03)

7/4               Firecracker 5k (15:45,3rd)

7/13             Midsummer Night's Mile (4:33,3rd)

9/1               Kentlands/Lakelands 5K (16:01, 2nd)

9/22             Clarendon Day 5K (15:29, 10th)

10/7             Army 10 Mile (54:47, 24th)

11/3             St. Rita's 5K

11/10           Richmond Half Marathon

11/22           Alexandria Turket Trot 5M

12/1            Capitol Challenge 5K (Sacramento)


2019 Race Schedule

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             Pike's Peek 10K

9/29             Berlin Marathon




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: 20.00 Month: 115.00 Year: 3706.00
Adidas Takumi Sen Flats Lifetime Miles: 91.50
Adidas Adios 3 Lifetime Miles: 90.00
NB Vazee Pace.2 Lifetime Miles: 108.50
Saucony Zealot Lifetime Miles: 128.50
Adidas Supernova.5 Lifetime Miles: 345.50
Adidas Sub 2 Flats Lifetime Miles: 18.50
Total Distance
Saucony Triumph ISO 2 Miles: 21.00Adidas Supernova Miles: 42.50Saucony Kinvara 7 Miles: 10.00Adidas Takumi Sen Flats Miles: 3.50
Total Distance

AM: 2.5 WU 2x1:30 on/off, 2x1:00,3x30sec,3x15sec 4 CD + standard core routine

Did a mini Mona fartlek. The idea was to keep the rests as a float pace that in a perfect world the float would hover around marathon pace. It was hard to stayat that perceived effort pace toward the end. It's harder than it looks. A real Mona fartlek would be 2x1.5min,4x1min,4x30sec,4x15sec. with equal floats. That will get you ready for a 5K

Saucony Triumph ISO 2 Miles: 10.00
Add Comment
Total Distance

AM: 8 miles + stretch, foam rolling

PM: 5 miles with 5x20sec strides

windy and cold this morning.

Adidas Supernova Miles: 13.00
Add Comment
Total Distance

AM: 3 WU 7x800m 2.5 CD  2:30,2:28,2:28,2:25,2:26,2:26,2:25

PM: 5 miles + standard core routine, foam rolling

Just getting back into it. I'm kind of ticked that the rests are longer than the interval. I'd rather it be 50-90 percent of the interval. Anyway I'm heavy and rusty but feel ok otherwise.

Saucony Kinvara 7 Miles: 10.00Adidas Supernova Miles: 5.00
Add Comment
Total Distance

AM: 8 miles + stretch

PM: 5 miles + 3x10sec hill sprints + standard core routine, 

Supernovas are done  I think. Over 600 miles and they are toast for me.

Adidas Supernova Miles: 13.00
Add Comment
Total Distance

AM: 6 miles + stretch

PM: 5 miles with 4x20sec strides + standard core routine, foam rolling

getting a bit humid.

Saucony Triumph ISO 2 Miles: 11.00
Add Comment
Total Distance

Noon: 5.5 miles with 2x20sec strides.

Went shirtless. It was quite humid in the high 70s today. In November. Sweat a lot. Doing a 5K tomorrow. This should be interesting.

Adidas Supernova Miles: 5.50
Add Comment
Race: St. Rita's 5K (3.107 Miles) 00:15:54, Place overall: 6, Place in age division: 3
Total Distance

I wanted to hop into a race to see where I was at basically the beginning of my come back to training after the Chicago marathon a month ago.I knew I would not be that fast and that the race would hurt because I am a few pounds heavy and not in race shape after a break and a shoddy diet for the past few weeks. All in all I am happy with it and I actually felt good and had a lot of fun at a race for a change. It's amazing how you feel running when the dew point is not 60 plus.

The race started slow with a large pack. People were being stupid with the slow pace since I knew all of those guys have easily run in the 15:20s in the past year. I took the lead at 1.5 and increased the pace knowing I would be destroyed by my competitors who had not run a marathon just a few weeks ago. In a way that was a lot of fun. Sure enough by 2.5 they were pulling away, the lactate in my muscles built and no kick was to be had. It was fun.

I ran nice negative splits: 5:08,5:06,5:01,(4:56 pace for the last .1) for 15:54. While not too fast I ran against others, never took a split during the race, and focused on the actually racing others instead of hitting some sort of stupid time and not listening to my body. I know I will quickly chop time off of this after just a few weeks of training. I know this because last year I cruised a 15:31 for 3rd while in good shape two weeks out from Richmond marathon. May not get a chance for a fast 5K until well into next year though.


PM: 1 hr. pool run

Adidas Takumi Sen Flats Miles: 3.50Adidas Supernova Miles: 6.00
Total Distance
Saucony Triumph ISO 2 Miles: 21.00Adidas Supernova Miles: 42.50Saucony Kinvara 7 Miles: 10.00Adidas Takumi Sen Flats Miles: 3.50
Debt Reduction Calculator

Featured Announcements
Web fastrunningblog.com