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Crystal City 5K

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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
91.00
Saucony Triumph ISO.2 Miles: 25.50Adidas SNG Boost 7 Miles: 37.50Saucony Kinvara 5.1 Miles: 10.00Adidas Glide Boost 7 Miles: 5.00
Total Distance
14.50

AM: 14.5 moderate to steady state long run. Pretty cold this morning. This better be the last time I have to wear tights. It is April 10 afterall. felt good.

Saucony Triumph ISO.2 Miles: 14.50
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Total Distance
13.00

AM: 8 easy. light rain

PM: 5 easy + standard core routine, stretch, foam rolling

Adidas SNG Boost 7 Miles: 13.00
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Total Distance
14.00

AM:  2.5 WU 2x800, 2x1600, 2x800 1.5 CD   2:30, 2:28, 4:55, 4:55, 2:23, 2:23

PM: 4 easy + alt. core routine, stretch, foam rolling

Good workout this morning. It was oddly warm, like 60 degrees and humid. went shirtless. Don't worry, it is supposed to get down into the 30s for tonight's low.

Saucony Kinvara 5.1 Miles: 10.00Adidas SNG Boost 7 Miles: 4.00
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Total Distance
13.50

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5.5 with .5 straights and curves strides

nice spring day. a little tired from yesterday

 

Adidas SNG Boost 7 Miles: 13.50
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Total Distance
11.00

AM: 6 easy + light abs, stretch, foam rolling

PM: 5 easy

racing a 5K tomorrow but I'm using it as a tool to prime my body for a fast 10K next weekend. I'll want to run well but I'm not tapering or anything, just a little less miles today. 

Food for thought about the marathon: http://www.runnersworld.com/running-times-info/the-marathon-a-race-too-far  I feel like I lose a bit of my life expectancy after a very hard marathon and it takes months to recover. Why not have more fun getting faster and aim for only one marathon a year? Makes a lot of sense to me.

Saucony Triumph ISO.2 Miles: 11.00
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Race: Crystal City 5K (3.107 Miles) 00:15:50, Place overall: 1, Place in age division: 1
Total Distance
10.00

I decided to do a 5K as part of the low-key Crystal City 5K Fridays.  I needed a good speed session to get me ready for next week's assault on my 10K PR. I didn't run as fast as I wanted, even for a pseudo-workout, but it was fun. If only I had someone to run with out there.

My garmin wouldn't connect next to the buildings so I did not even use a watch at all and went by feel. I feel like doing that is a mistake for me yet. I realized I need that feedback each mile to adjust my effort accordingly.

First 800m I dropped everyone and was alone. I don't know what I split for the mile and I didn't like that. There were many 90 degree turns and a 180 around a cone. I could tell it was hard to stay on top of the pace out there alone in the wind but that's alright

Even though it was a pretty slow time for me when you look at my other race results, once you put it into the context of a glorified workout then it's fine.

Results

Adidas SNG Boost 7 Miles: 7.00
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Total Distance
15.00

AM: 10 easy

PM: 5 easy

Beautiful spring day. 658 miles on my Glide boosts and they're done.

Adidas Glide Boost 7 Miles: 5.00
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Total Distance
91.00
Saucony Triumph ISO.2 Miles: 25.50Adidas SNG Boost 7 Miles: 37.50Saucony Kinvara 5.1 Miles: 10.00Adidas Glide Boost 7 Miles: 5.00
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