| 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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| Saucony Ride 10 Miles: 49.30 | VaporFly 4% Miles: 7.00 | Adidas Supernova.6 Miles: 128.10 | Adidas Adios 3 Miles: 19.00 |
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| | AM: 6 miles dodging ice patches in the snow. About 18 degrees. I feel like my nose has not stopped running for four days. Glad I'm doing a 10K tomorrow instead of a workout this morning.
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| Saucony Ride 10 Miles: 6.00 |
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| | Race: |
For the Love of It 10k (6.214 Miles) 00:32:44, Place overall: 1, Place in age division: 1 | | AM: 3.8 WU 10k race GPS splits: 5:25,5:27,5:10,5:06,5:15,5:18 4.2 CD
PM: 30 min pool run + Hot tub
13 degrees. Not bad, about 14 seconds faster than last year on a slower course. Had to slow on the turns due to ice/snow. Better than doing a tempo yesterday morning. Won the race. Holly course but great training for spring.
Now the real training for Shamrock, Cherry Blossom, and New Jersey starts. Tempos and long runs will get longer as well as the volume of the Tuesday workouts (hopefully)
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| VaporFly 4% Miles: 7.00 | Adidas Supernova.6 Miles: 7.00 |
| | Comments(2) |
| | AM: 15 miles easy
PM: lifting, core, foam rolling 20 min hot tub
Beautiful spring like day. Shorts and long sleeve weather. The best
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| Adidas Supernova.6 Miles: 15.00 |
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| | noon: 7 miles
PM: 7 miles
Warm and spring like.
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| Adidas Supernova.6 Miles: 14.00 |
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| | AM: 3 WU 2x1600,2x800,2x400 2.3 CD
PM: 5.7 miles
splits were ok but legs never felt good. I think they are still tired from the race then doing a longish run the next day. No zip to my stride. 5:05,4:57,2:26,2:25,67,68
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| Adidas Supernova.6 Miles: 5.70 |
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| | AM: 10 miles
PM: 6 miles
Tired
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| Adidas Supernova.6 Miles: 16.00 |
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| | AM: 7.3 with 5x20sec strides
PM: 6 miles + 20 min pool run, core/weights foam rolling, hot tub
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| Saucony Ride 10 Miles: 13.30 |
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| | AM: 2.9 WU 8k tempo 4.4 CD
PM: 5 miles. Windy
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| Adidas Supernova.6 Miles: 5.00 |
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| | AM: 12.4 miles around Burke lake and lake Mercer
PM: 15 min pool run + standard core routine, foam rolling, hot tub
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| Adidas Supernova.6 Miles: 12.40 |
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| Saucony Ride 10 Miles: 16.00 |
| | Add Comment |
| | |
| Adidas Supernova.6 Miles: 14.00 |
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| Adidas Adios 3 Miles: 9.00 | Adidas Supernova.6 Miles: 6.00 |
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| | |
| Adidas Supernova.6 Miles: 15.00 |
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| | |
| Saucony Ride 10 Miles: 14.00 |
| | Add Comment |
| | |
| Adidas Adios 3 Miles: 10.00 | Adidas Supernova.6 Miles: 6.00 |
| | Add Comment |
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| Adidas Supernova.6 Miles: 12.00 |
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| Saucony Ride 10 Miles: 49.30 | VaporFly 4% Miles: 7.00 | Adidas Supernova.6 Miles: 128.10 | Adidas Adios 3 Miles: 19.00 |
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