Pool Running is Fun

Week starting Jan 11, 2015

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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.

 

 

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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
87.50
Saucony Ride 6 Miles: 32.00Adidas SNG Boost Miles: 33.00Saucony Kinvara 4 Miles: 21.50
Total Distance
14.00

AM:14 easy. Actually used a GPS. Ran low 7s most of the way

Cold...16 degrees. It's going to get warm today

PM: 45 min. pool run. Hungry

Saucony Ride 6 Miles: 14.00
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Total Distance
13.00

AM: 8 easy in the freezing rain

PM: 5 easy + alternate core routine

 

Adidas SNG Boost Miles: 8.00Saucony Ride 6 Miles: 5.00
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Total Distance
11.00

AM: 3 WU 8x1100m hill circuits 2.5 CD + standard core routine

PM: 1 hr. pool run

Last day of hill circuits (think Lydiard hills) before regular marathon training starts. Tired but I was strong and feeling good on this one. Even coach said I looked great.  I hope that I'm indeed a responder to higher mileage. we'll see at 90+ and 100+

Saucony Kinvara 4 Miles: 11.00
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Total Distance
13.00

AM: 8 miles slow/easy + standard core routine

PM: 5 miles slow/easy

Tired from yesterday's workout so I ran at what felt easy but it was more recovery pace than easy pace. Cold, always cold.

Adidas SNG Boost Miles: 13.00
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Total Distance
14.00

AM: 8 easy + alternate core routine, a good stretch session, and foam rolling

PM: 5 easy + drills, 5x100m strides + barefoot jog 

I'm tired today but my legs feel more recovered.  Getting your body used to consistent higher mileage can take time, so I go slowly on my easy days when I need to.  After about three weeks at the new mileage level my body adapts but I believe there is a limit somewhere based on how quickly I recover, my current job stress, etc.  I have to be careful getting in the 90 per week range for the first time. Another question I ask myself is how sustainable is the training?  Can I do it week after week for the next 2.5 months?  We'll see.

Saucony Ride 6 Miles: 13.00
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Total Distance
10.50

AM: 2 WU 3200 (11:07) 800 jog, 3200 (10:55) 800 jog, 1600 (5:17) 2.5 CD

cruise interval workout.  Ran the first mile of the 3200 in 5:44 before a 5:23 to make 11:07. It's cold and slow the first go. Ten for the second 5:29, 5:26 and a 5:17.  Good workout. 

PM: rest

Saucony Kinvara 4 Miles: 10.50
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Total Distance
12.00

AM: 12 easy

PM: rest

Adidas SNG Boost Miles: 12.00
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Total Distance
87.50
Saucony Ride 6 Miles: 32.00Adidas SNG Boost Miles: 33.00Saucony Kinvara 4 Miles: 21.50
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