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Week starting Dec 11, 2016

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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
87.00
Saucony Triumph ISO.3 Miles: 27.00Adidas Glide Boost 8 Miles: 36.00Saucony Kinvara 6 Miles: 24.00
Total Distance
14.00

AM: 14 miles easy with the guys in Tallahassee. Legs are certainly tired from that beast of a cross country meet yesterday and from the gallon of beer I had at the after party.

Man CC can be tough when you haven't really been training and eating like an actual athlete. Marathon was too close I believe. 

Saucony Triumph ISO.3 Miles: 14.00
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Total Distance
12.00

AM: 8 easy + standard core routine

PM:  4 easy + foam rolling

nice and warm in the 40s/50s

Adidas Glide Boost 8 Miles: 12.00
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Total Distance
14.50

AM: 3 WU 6x1100m hill circuits 2.5 CD + lifting circuit, stretch, foam rolling

PM: 5 slow recovery back home

warm this morning in the 40s and the workout went well despite my recent race. Body was on fire with lactic acid at the top of the hill the last two circuits. Man it hurt, but it's exactly what I need to condition my body back into decent shape for spring racing.

Saucony Kinvara 6 Miles: 14.50
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Total Distance
13.00

AM: 8 miles + stretch, foam rolling

PM: 5 miles

Tired this morning. It's all about consistency and base building from here on out. It's going to get VERY cold the next two days

Adidas Glide Boost 8 Miles: 13.00
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Total Distance
13.00

AM: 8 miles + standard core routine, weighted lunges, stretch, foam rolling

PM: 5 miles + 6x100m strides

very cold. In fact, this is the first day this winter I've had to wear tights and it happened to be in the high 20s with wind chills in the teens this morning and 20 degrees with a windchill of 8. Basically 20 degrees below normal and very windy.

Saucony Triumph ISO.3 Miles: 13.00
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Total Distance
9.50

AM: 3 WU 6.6k tempo. 2.2 CD  5:36,5:26,5:21,5:14,78

PM: off. My running club's holliday party

18 degrees with a 6 degree windchill. Quite cold and my legs did not warm up until 3 miles in but we got it done.

Saucony Kinvara 6 Miles: 9.50
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Total Distance
11.00

11 miles with a mile of straights and curves

Adidas Glide Boost 8 Miles: 11.00
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Total Distance
87.00
Saucony Triumph ISO.3 Miles: 27.00Adidas Glide Boost 8 Miles: 36.00Saucony Kinvara 6 Miles: 24.00
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