| 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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Adidas Supernova.3 Miles: 200.50 | Adidas Takumi Sen Flats Miles: 7.00 | Saucony Kinvara 7.1 Miles: 66.50 | Saucony Ride 10 Miles: 49.00 | Adidas Adios 3 Miles: 16.50 |
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| | Today was my "comp" day from work since I worked two other events. I had to use it by the end of the week and since I had a doctor's appt I figured I would. The crappy thing is we had a big deadline today so I spent last night working and all day working until 2:00 today then I went to th doc's.
I'm really tired and stressed from the volume of work lately and my legs are tired from the months of 90+ MPW with workouts. I felt like I needed a rest or risk that tingle in my calf blowing up and wasting my entire spring season. I'm taking a down week the rest of the week. No exercise today.
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| | Noon: 5 miles at noon in the crazy wind. Leg feels 40% better after an easy 5 and a day off
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Adidas Supernova.3 Miles: 5.00 |
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| | AM: 5 miles with a few strides
windy again, but feeling much better. Calf is 90% better than Wednesday. I think I nipped this one in the bud. Still really busy and doing some work at home today. Racing a 10K tomorrow. Feeling weird after taking a day off and running so light the last few days.
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Adidas Supernova.3 Miles: 5.00 |
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| Race: |
St. Pat's 10K (6.214 Miles) 00:32:51, Place overall: 3, Place in age division: 2 | | AM: 3 WU 10K race 5 CD
PM:
very windy out there.My splits were all over the place. I felt like I raced well but in actuality my time was very slow. Hopefully this has more to do with the fact that it was windy and thus times were slow vs. I'm slow because I'm heavy or out of shape. I think it has to do with the wind. It also could have something to do with the fact that I've been stressed and slacking off the last part of last week.
This is actually the slowest I've ever run at this race but I feel like I raced well. That's odd. I was beaten by a Strava track club member, and a guy who used to be on the NYMJ track club. God I hope I can run faster than this at Shamrock.
Results
PM: 1 hr. pool run
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Adidas Takumi Sen Flats Miles: 7.00 | Adidas Supernova.3 Miles: 8.00 |
| Comments(3) |
| | AM: 7 miles
PM: 5 miles + standard core routine
feel ok this morning, no sign of calf trouble. It feels much better now that I've raced on it. Still ticked at my slow time yesterday. I hope I'm still in good shape going into Shamrock.
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Adidas Supernova.3 Miles: 12.00 |
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| | AM: 9.5 miles + foam rolling, core work
PM: 5 miles with a stride + standard core routine
decided not to attempt the workout this morning because I was still too beat up from the race. Will try to get in some lighter 400s tomorrow and then do a tempo on Friday
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Adidas Supernova.3 Miles: 5.00 | Saucony Kinvara 7.1 Miles: 9.50 |
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| | AM: 2.2 WU 1600,4x800, 2.6 CD + core, foam rolling
PM: 5 miles + standard core routine
still trying to recover from Sunday. I ran like crap at that race but my legs were still tired today. Getting old I suppose. I just did the short workout the rest of the team did yesterday. The benefit was that I got an extra day of recovery and I can keep my interval recoveries to a reasonable time instead of jogging longer than the interval itself like we end up doing in big groups. Nothing too fast today. 5:12,2:29,2:28,2:27,2:26
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Adidas Supernova.3 Miles: 5.00 | Saucony Kinvara 7.1 Miles: 9.00 |
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| | AM: 8 miles
PM: 5 miles with 5x20sec strides + standard core routine
Felt much better today
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Adidas Supernova.3 Miles: 13.00 |
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| | AM: 3 WU 6.4K Tempo 2.7 CD
PM: off. Felt the need to rest
felt better. Ended fast but it didn't feel too fast. Felt much better than last week's race. 1600m splits: 5:30,5:20,5:13,5:03
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Saucony Kinvara 7.1 Miles: 9.50 |
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| | AM: 12 miles + standard core routine, foam rolling
Beautiful day for a run
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Adidas Supernova.3 Miles: 12.00 |
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| | AM: 14 miles with the last 5 MP+: 5:47,5:37,5:30,5:25,5:21. Felt easy running fast. Slightly shorter run since I'm running a halfway week.
PM: 1 hr. Pool run + foam rolling
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Saucony Ride 10 Miles: 14.00 |
| Add Comment |
| | AM: 8 miles + some core, foam rolling
PM: 5 miles with 5x20sec strides + standard core routine
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Adidas Supernova.3 Miles: 13.00 |
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| | AM: 2.8 WU 6x800m 2.7 CD + some core, foam rolling
PM: 4.5 miles
Very cold this morning for this time of year with a stiff winter wind on the back stretch. I believe the wind chill was 20 degrees and it was about 32 degrees. As a result our splits were slower but the effort is what is important. We didn't do too many since most of us are running the Shamrock Half marathon this weekend. 2:33,2:32,2:32,2:31,2:29,2:29.
Although I really enjoy running tempos and long runs with Greg, I find that I like doing intervals alone most of the time. For whatever reason I feel like I have more control with the amount of recovery time I'm getting, the intensity I'm going, and the volume of the overall workout. After recovery from Shamrock I may venture out to the hills again in place of a track V02 day.
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Adidas Supernova.3 Miles: 4.50 | Saucony Kinvara 7.1 Miles: 9.50 |
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| | AM: 7 miles
PM: 5 miles + 5x10sec hill sprints + standard core routine, foam rolling
Windy and cold
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Adidas Supernova.3 Miles: 12.00 |
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| | PM: 10 miles + standard core routine, foam rolling
Very windy again
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Adidas Supernova.3 Miles: 10.00 |
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| | PM: 5 miles with 5x20sec strides
Windy as all he'll again. Racing Sunday, feeling good
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Adidas Supernova.3 Miles: 5.00 |
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| | PM: 4 miles + a few strides and stretching
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Adidas Supernova.3 Miles: 4.00 |
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| Race: |
Shamrock Half Marathon (13.109 Miles) 01:09:56, Place overall: 4, Place in age division: 3 | | AM: 2 WU Shamrock Half Marathon (1:09:56) 1 CD
Although not a PR, it's been awhile since I've had a good race and I had a good race today. Great weather, great course. Happy with it. Didn't quite have the strength to keep in contact with Tom, who is in fine shape.
Going in I knew I'd probably race well but wasn't sure if I was in PR shape. Took it out conservatively with Greg and Tom with/behind a pack of 5-6 other guys. By mile 5 there were only two others with us, by mile 7 Greg made a move. I increased my speed as well (5:13) but was hesitant to be so reckless so early. Tom was not afraid and made a move. Then some guy who used to run at Georgetown surged by me at around mile 8 and caught up to Greg and Tom. Tom started to fall back while I maintainted. I made up some ground and pulled Tom in slowly but was not able to get him.
Take-away 1: my PR was 1:09:44 set three years ago when doing heavy marathon training, which included 21 mile progression runs and 100 MPW mileage. This gave me a little more strength to actually go sub 16:00 in the last 5K there. I was not as strong today because a half is the max range I've been training for with my longest long run being 16.
Take-away 2: I ran alone for the last 4-5 miles. In 2015 I had Doug there to work with and really get after the pace. We pushed incredibly hard. If I had someone working with my today I may have been able to squeeze 12 seconds out.
Take-away 3: Tom is in fine shape for Boston and I feel like he's ready to break 2:30. Out men's team was 1,3,4 today. Our conservative training approach works pretty well for the half.
This bodes well for my assault on my 10 mile and 10K PRs next month. Looking at my splits that slower 12th mile cost me a bit.
Splits from auto-lap GPS: 5:24,5:25,5:20,5:24,5:18,5:23,5:17,5:15,5:18,5:13,5:18,5:22,5:15, (4:51 pace for the last .15)
Results
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Adidas Adios 3 Miles: 16.50 |
| Comments(5) |
| | PM: 8 miles slow recovery + light core, foam rolling
Beautiful day but alas I woke up sick this morning with a cold. Immune system was racked after yesterday's race. Body is pretty tired.
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Adidas Supernova.3 Miles: 8.00 |
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| | off. I have a bad cold and it's 35 degrees with a windy freezing rain.
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| | 8 miles trudging through snow covered trails. Cut it short since I was soaked and in a pissy mood. Probably good to get rid of this cold which is getting better. Snow should melt tomorrow
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Saucony Ride 10 Miles: 8.00 |
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| | AM: 8 miles + some core, foam rolling
PM: 5 miles with 5x20sec strides, standard core routine
Icy this morning and cold. This whole week it will be in the 20s over night. Feeling much better though as my cold seems to be fading. Time to get back into training
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Adidas Supernova.3 Miles: 13.00 |
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| | AM: 2.7 WU 3200,1600 2.3 CD 10:53, 5:16 + stick rolled the legs
PM: 5 miles + standard core routine.
legs are still not recovered from the race. Felt like running in quick sand. I think a few things led to this feeling. The main thing was that I normally would have drank a recovery shake, foam rolled, do a pool run, and take a nap after a long hard effort such as last week's race. I did none of these things last week but instead drank more coffee in order to drive back home. I then woke up sick the next day, only ran 8 miles, then took the next day off, then trudged through 4 inches of snow on my run Wednesday. I basically threw off my recovery routine and my running was off an on for a few days. That obviously is not good for my recovery. I need to focus on recovery as I get older.
Felt much better running easy pace home
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Adidas Supernova.3 Miles: 5.00 | Saucony Kinvara 7.1 Miles: 8.50 |
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| | AM: 12 miles + 5x20sec fast strides
Feeling good again. Waiting for it to get warmer
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Adidas Supernova.3 Miles: 12.50 |
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| | AM: 14 miles progression with the last five in 5:43,5:32,5:31,5:30,5:29
PM: foam rolling + 1hr.2min. pool run
Felt good until last mile which I think is normal a week out from last week's race. I wanted to do 16 but George thought it unnecessary given I am only racing 10M/10k the next two months. Hopefully I can get a little extra work in during my interval day and tempo day this week.
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Saucony Ride 10 Miles: 14.00 |
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| | AM: 8 miles
PM: 5 miles with 5x20sec strides + standard core routine
chilly this morning. It's going to warm up finally on Wednesday.
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Adidas Supernova.3 Miles: 13.00 |
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| | AM: 2.7 WU 1600,4x800,2x400 2.7 CD + stick rolling, light core
PM: 5.3 miles
Sluggish and heavy again this morning. Felt really cold, it was in the low 30s. Never really felt relaxed. Felt like my legs just wouldn't move. Got the work in though. 5:14,2:29,2:27,2:27,2:26,69,69
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Adidas Supernova.3 Miles: 5.50 | Saucony Kinvara 7.1 Miles: 10.50 |
| Add Comment |
| | AM: 8 miles
PM: 5 miles + 5x11sec hill sprints + light kettlebell
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Adidas Supernova.3 Miles: 13.00 |
| Add Comment |
| | AM: 7 miles
PM: 6 miles with 4x20sec strides + standard core routine
Very warm at 76 degrees this afternoon. Being used to afternoon highs in the 40s, this seemed hot.
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Saucony Ride 10 Miles: 13.00 |
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| | AM: 2.9 WU 8K tempo (26:33) 2.2 CD
PM: 5 miles + alt. Core routine
warm this morning-67. Went shirtless on the tempo since it was humid. Tomorrow morning will be in the low 30s again. Strange-ass weather. 1600m splits: 5:28,5:24,5:16,5:13,5:12. Felt alright and fell back from Greg a bit in the last mile but got some good work in without over-cooking myself
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Adidas Supernova.3 Miles: 5.00 | Saucony Kinvara 7.1 Miles: 10.00 |
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| | Noon: 12 miles with 5 x 200m + standard core routine, foam rolling
Beautiful spring day
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Adidas Supernova.3 Miles: 12.00 |
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Adidas Supernova.3 Miles: 200.50 | Adidas Takumi Sen Flats Miles: 7.00 | Saucony Kinvara 7.1 Miles: 66.50 | Saucony Ride 10 Miles: 49.00 | Adidas Adios 3 Miles: 16.50 |
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