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Week starting Dec 18, 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
89.00
Saucony Triumph ISO.3 Miles: 14.00Adidas Glide Boost 8 Miles: 50.00Saucony Kinvara 6 Miles: 25.00
Total Distance
14.00

14 progression. last 4 in 5:38, 5:31, 5:27, 5:17 

It went very well. Perhaps that's because it was 60 degrees this morning and I went shirtless. that's right, full winter gear, including vaseline on the face to prevent frostbite, on Friday. Shirtless on Sunday. I'm so confused.

Saucony Triumph ISO.3 Miles: 14.00
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Total Distance
13.00

AM: 7 miles + stretching

PM: 6 miles with a mile of straights and curves

ran out of time this morning after waking up late

Adidas Glide Boost 8 Miles: 13.00
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Total Distance
15.00

AM: 3 WU 7x1100m hill circuits 2.5 CD + lifting routine, stretch, foam rolling

PM: 5 recovery miles home

Ran a great hill workout this morning. 500m fast, driving uphill-working on form, jog, fast 22 second downhill turnover section working on quick feet, jog, and continue with  new circuit. One of the most effective (in my opinion) conditioning workouts for runners. We do six weeks during the winter base season but I feel like we should include it more often in the regular training block.

Saucony Kinvara 6 Miles: 15.00
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Total Distance
13.00

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

PM: 5miles

legs feel a little heavy after yesterday's hills.  Getting in some good base training and really enjoying my running. I just need to get out the door and get my runs in without going too hard in workouts yet but things are headed in the right direction. By February I should be back down to racing weight and in some good shape for a big "last chance" spring racing PR season.

Adidas Glide Boost 8 Miles: 13.00
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Total Distance
5.00

AM: 5 easy

Very tired today. I may be dehydrated. Decided it would be prudent to take a rest day

Adidas Glide Boost 8 Miles: 5.00
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Total Distance
14.00

AM: 3 WU 5k tempo then 800,400,200

PM: 4 easy + foam rolling

Sluggish at first, fast finish. 5:23,5:14,5:11,37 for the tempo, then 2:20,65,31. Nice low volume combo workout. Still heavy but feeling fast

Saucony Kinvara 6 Miles: 10.00Adidas Glide Boost 8 Miles: 4.00
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Total Distance
15.00

AM: 15 miles. Drove out to Van Wert and met up with an old running buddy. We proceeded to pick up additional runners on the way, sharing old running stories. Met some guys who are currently decent college runners.

Adidas Glide Boost 8 Miles: 15.00
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Total Distance
89.00
Saucony Triumph ISO.3 Miles: 14.00Adidas Glide Boost 8 Miles: 50.00Saucony Kinvara 6 Miles: 25.00
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