Pool Running is Fun

New Years Day 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
429.75
Adidas Takumi Sen Flats Miles: 3.50Adidas Supernova.6 Miles: 258.00New Balance 890v6 Miles: 75.00Saucony Ride 10 Miles: 20.75
Race: New Years Day 5k (3.107 Miles) 00:16:08, Place overall: 1, Place in age division: 1
Total Distance
9.50

AM: 3 WU 5k race 3CD

PM: standard core routine + 1hr. Pool run, hot tub 

Well I knew going in that I wouldn’t be very fast as I’m not in shape for racing yet. I’ve been feeling flabby as my diet over the break and the holidays hasn’t been very good. Got on the scale this morning and was shocked to see 150 (my best racing weight is 143-45). it's pretty normal to be heavy in the off season but certainly racing during that time can be a key dow. However, all and all a good day as I won the race! Time to start eating a little better and enjoy the grind.

Also decided to keep this log going. There's certain features that are still much better than Strava, such as the shoe manager. But more importantly the act of writing a recap on a race or workout here helps me keep in touch with how I'm feeling and progressing.

Results

 

 

Adidas Takumi Sen Flats Miles: 3.50Adidas Supernova.6 Miles: 6.00
Comments(3)
Total Distance
13.00

AM: 7.3 miles

PM: 5.7 miles + standard core routine

Legs are tired from yesterday's race and lifting.

 

Adidas Supernova.6 Miles: 13.00
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Total Distance
14.00

AM: 8 miles with 4x20sec strides

PM: 6 miles

Pretty straight forward kind of day 

 

Adidas Supernova.6 Miles: 14.00
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Total Distance
15.50

AM: 3 WU 6.4K tempo + 3 x 200m 2.3 CD

PM: 5.75 miles

1600m splits: 5:28,5:22,5:20,5:14 then 32,32,32. Felt heavy and sluggish. Got some work to do this winter/spring.

Adidas Supernova.6 Miles: 6.00
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Total Distance
12.00

AM: 12 miles

PM: 20 min pool run + standard core routine, foam rolling

Adidas Supernova.6 Miles: 12.00
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Total Distance
15.00

AM: 15 miles easy to moderate

PM: off 

New Balance 890v6 Miles: 15.00
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Total Distance
14.00

AM: 8 miles with 6x20sec strides

PM: 6 miles + standard core routine

 

 

Adidas Supernova.6 Miles: 14.00
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Total Distance
15.75

AM: 2.6 WU 2x1600,2x800,2x400 2.2 CD

PM: 5.7 miles + standard core routine

5:00,4:55,2:23,2:23,68,67. Good weather, ran fast. Slightly annoyed when the recoveries became longer than the reps but honestly it doesn’t really matter since I’m trying to run a half and full marathon this spring. Warm this evening. Last warm day for a long while. 

Adidas Supernova.6 Miles: 5.75
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Total Distance
15.00

AM: 12 miles

PM: 3 miles + lifting/core routine, foam rolling, 20 min pool run, hot tub

Very windy and chilly this evening. Winter is now here.

 

Adidas Supernova.6 Miles: 15.00
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Total Distance
7.00

AM: off

PM: 7 miles in an icy wind 

legs felt alright this morning but I woke up with a mild headache and a scratchy throat. I've probably ramped up too fast this week and needed a recovery day. I don't want to get sick. Very cold this morning, 26 with a wind chill of 10 degrees...the new normal.

New Balance 890v6 Miles: 7.00
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Total Distance
16.00

AM: 3.3 WU 6.4k tempo + 4x12sec hill sprints 2.3 CD 

PM: 6 miles + standard core routine

Cold and windy. Going to have to get used to slower splits and just getting out there and getting the work in. Not bad considering the wind. 5:35,5:28,5:20,5:09

Adidas Supernova.6 Miles: 6.00
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Total Distance
15.00

AM: 15 miles easy to moderate

PM: 30 min pool run + core/lifting routineroutine, foam rolling 

Got the long run in before th e snow storm 

Adidas Supernova.6 Miles: 15.00
Add Comment
Total Distance
12.00

AM: 12 miles. Arlington county plowed the trail on certain sections so we went there to run after going to the rec center an d discovering that they had just decided to close it. Snow is the enemy of consistent training. 

Adidas Supernova.6 Miles: 12.00
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Total Distance
13.00

AM: 4 miles on ice/slush/snow. I slipped once then I shoveled out the cars

PM: 9 miles on treadmill + 15 min pool run, core work, and foam rolling

Treamills still suck. Was off of work due to snow

 

New Balance 890v6 Miles: 9.00Adidas Supernova.6 Miles: 4.00
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Total Distance
15.00

AM: 2.25 WU 8 x about 800m 2.7 CD

PM: 5 miles on treadmill + standard core routine, foam rolling

Under Whitehurst to avoid the ice. ran by feel. 2 minute recovery. I want my run commute back. Should be clear enough by tomorrow

Adidas Supernova.6 Miles: 7.00
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Total Distance
16.00

AM: 12 miles

PM: 4 miles with a few strides

trail was mostly clear but pretty rough with rock solid ice that was slush yesterday and random slippery patches of black ice. Snow, cold, and even wind are not that detrimental to consistent mileage but as soon as ice comes into the picture running can be pretty dangerous.

Adidas Supernova.6 Miles: 16.00
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Total Distance
15.00

noon: 5 miles

PM: 2.5 WU 3 x 10 min cruise intervals, 2 min recovery. 1.6 CD

I couldn’t tell exactly how fast I was going because Whitehurst freeway tends to bounce GPS signals. Doesn’t really matter how fast it was. Went by effort. Started blowing snow in my face but buckled down and got it in. I realized winter sucks because snow and ice take routes and tracks away from the training runner.

My routine has been thrown for a loop this week but I've gotten all of the running in with help from Jenn, getting rides past icey roads to start on a clear trail, or to the rec for the treadmill.  Looking forward to crossing that finish line in New Jersey on April 28.

Add Comment
Total Distance
13.00

AM: 8 miles

PM: 5 miles

 

Adidas Supernova.6 Miles: 13.00
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Total Distance
15.00

AM: 15 miles with two pick-up.

PM: lifting, foam rolling, 20 min pool run, hot tub 

Could only do two at a pickup because the snow and slush was still too much on the trail. Snow sucks so much. More than cold and wind. 

New Balance 890v6 Miles: 15.00
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Total Distance
12.00

AM: 12 miles

PM: standard core routine + foam rolling, hot tub.

Couldn't pool run today, no lanes. 

Adidas Supernova.6 Miles: 12.00
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Total Distance
14.00

AM: 10 miles

PM: 4 miles treadmill + alternate core routine, foam rolling, hot tub

About 14 with wind chill below zero. Not that bad as we dressed properly. I though for sure I lost my watch this morning and searched high and low for a half hour. Finally found it after digging into the recesses of my now old winter coat. Garmin 220 from 2015 still going strong

New Balance 890v6 Miles: 4.00Adidas Supernova.6 Miles: 10.00
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Total Distance
14.00

AM: 8 miles with 4x20sec strides

PM: 6 miles

8 degrees this morning. Glad to get my run commute back though. Felt sluggish

Adidas Supernova.6 Miles: 14.00
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Total Distance
16.00

AM: 4.5 WU 10 x Hill circuit 1.5 CD

PM: 5 miles + standard core routine

It's a lot better to workout when it's 31 instead of 8 degrees (yesterday). I 
made a new hill circuit. About 1:10-1:15 long hill, jog down with a fast downhill stride then 30 second jog and go again. Watch reset in the middle. Luckily it was on a rest period. Then I did 4x13 sec hill sprint

New Balance 890v6 Miles: 16.00
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Total Distance
15.75

AM: 10 miles in the rain

PM: 5.75 miles. Colder with wind 

Adidas Supernova.6 Miles: 15.75
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Total Distance
15.75

AM: 3 WU 8k tempo 2 CD

PM: 5.75 miles

1600m splits: 5:27,5:22,5:20,5:19,5:13. Getting back into shape

Saucony Ride 10 Miles: 5.75
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Total Distance
13.00

AM: 7.3 miles with 7x20sec strides

PM: 5.7 miles

Had to work 9-2 today so did my run commute

Adidas Supernova.6 Miles: 13.00
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Total Distance
15.00

AM: 15 miles with 5 miles at MP working down

PM: 33 min pool run, lifting/core, foam rolling, hot tub

Already feeling stronger. My weekly volume is high enough. Now the workouts will steadily progress. Felt pretty damn good at the end today. Now the goal is relaxation at pace and extension - building to longer tempos and longer long runs with more quality.

Saucony Ride 10 Miles: 15.00
Add Comment
Total Distance
14.00

AM: 8 miles with 5x20sec strides

PM: 6 miles + standard core routine

going to get cold this week, as in single digits, but not nearly as the ridiculous negative highs back home in Ohio.

Adidas Supernova.6 Miles: 14.00
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Total Distance
16.00

AM: 2.7 WU 2000,4x800,2x200 2.1 CD

PM: 6 miles in the snow

6:26, 2:27,2:27,2:28,2:22,31,31.nothing to write home about. It went alright. Packed track. Wanted to do a 5th 8 but was kind of sluggish.  Going to get very cold and obnoxious to the winter runner

Adidas Supernova.6 Miles: 6.00
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Total Distance
14.50

Noon: 7 miles before the cold front

PM: 7.5 miles in a fierce arctic wind. Was super bundled up as it was about 18 degrees but the windchill was around -2. Not very comfortable

Adidas Supernova.6 Miles: 14.50
Add Comment
Total Distance
9.00

PM: 9 miles. Very cold

Ran in the evening as the morning was 3 degrees with negative windchill and the trails had patches of ice. Not a very comfortable run again

 

New Balance 890v6 Miles: 9.00
Add Comment
Total Distance
429.75
Adidas Takumi Sen Flats Miles: 3.50Adidas Supernova.6 Miles: 258.00New Balance 890v6 Miles: 75.00Saucony Ride 10 Miles: 20.75
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