Pool Running is Fun

Lawyers Have Heart 10K

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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
271.50
New Balance 890v.4 Miles: 179.00Saucony Fastwitch 5 Miles: 48.00Saucony Triumph 10 Miles: 24.50
Total Distance
10.00

AM: 10 easy then drills and strides.  Did standard drills plus skipping for distance this time...achilles handled this one well.  Did some burpees, tuck jumps, etc. as well in between 4x100m fast strides.

PM: 1 hour pool run

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Total Distance
6.00

AM: 1 hr. pool run

PM: 6 miles slow after work + standard core routine + ab bench and supermans. 

legs felt heavy today.  They always feel heavy on Mondays, which is my recovery day (usually)

New Balance 890v.4 Miles: 6.00
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Total Distance
10.00

2.25 WU

1 relaxed-4 min jog, 1 faster-4 min jog  , .5-2.5 min jog , .5-2.5 min jog  , .25-1.5 min jog, .25

5:23, 5:07, 2:22, 2:34, 68, 71

4.25 CD

 

HOT and HUMID outside. Did the workout on the trails and some ways were up hill while others were down hill.

 

Saucony Fastwitch 5 Miles: 10.00
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Total Distance
12.50

AM: 7 miles easy + standard ab routine

PM: 5.5 miles mostly easy, a few fartlek surges du to some messing around with my running club mates.

It's my 29th birthday! It's also National Running Day. Celebrated by running twice. Evening run was with some teammates and then we ate burritos. It was a good day to run.

New Balance 890v.4 Miles: 12.50
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Total Distance
13.00

AM: 8 miles easy + strides and drills routine and some burpees

PM: 5 miles easy

New Balance 890v.4 Miles: 13.00
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Total Distance
10.00

10 easy by the Chesapeake in Annapolis. Legs delta dead. Did some pushups.

New Balance 890v.4 Miles: 10.00
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Total Distance
9.00

AM: 9 miles easy. Legs were really tight and slow this morning due to the long drive yesterday to Ohio for a wedding. Started 830 pace ended at 640 though running around vandalia Ohio outside Dayton. Coach told me to just run my mileage and to take it easy

New Balance 890v.4 Miles: 9.00
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Total Distance
0.00

A long day in the car, traveling about 9 hours. I had a hangover from the wedding alcohol last night and am running on  little sleep.  I'm taking a day off...although I don't want to I'm just dead tired and my legs have not reacted well from Friday's long car ride.  In addition to my running, I'm used to walking several miles per day running errands, going to work, etc.  Sitting in a car really does a number on my legs.  Ouch!

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Total Distance
10.50

10.5 easy then 4x100m power strides with a full set of drills/strides.  Burpees and push-ups.

New Balance 890v.4 Miles: 10.50
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Total Distance
7.00

AM: .5 WU then 7x1100m hill circuit with 500m incline hard, jog portion, 150m very quick downhill, jog a portion, continuously repeat. 2 mile CD.  VERY humid...like living in a greenhouse...no joke.

PM: Standard ab routine. Throat tickle has not gone away...

Saucony Fastwitch 5 Miles: 7.00
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Total Distance
10.00

10 easy then drills + standard ab routine + row machine, back machine, stretch trainer, ab bench, etc.

humid as all hell. Still Sick with sore throat and cough.

New Balance 890v.4 Miles: 10.00
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Total Distance
10.50

5 miles easy to work + standard ab routine

5.5 miles back from work + 2x100m fast strides and light drills on track.

I'm sick and I don't feel that great.  Luckily it's not the flu and I don't believe I have a fever...my running is fine so I am still planning on racing Saturday.

 

Saucony Triumph 10 Miles: 10.50
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Total Distance
0.00

 not running today.  I am still sick and it has mutated in the past few days from a throat scratch, to a cough, to a severe sore throat, to nasal/sinus running, to a combination. I'm taking a half day at work today because I don't feel good.  Still feel like racing tomorrow though.  I've been eating well and getting plenty of sleep but can't shake a cold in two days.

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Race: Lawyers Have Heart 10K (6.21 Miles) 00:33:41, Place overall: 10, Place in age division: 8
Total Distance
10.00

I registered for this race over a month ago.  Last week I emailed the race director so that they could add me to my team for the team competition....showed up this morning to check in and my name wasn't on the list despite having a confirmation code...so they gave me a bib and I filled out a new form. Luckily I didn't have to pay again.  Needless to say once I finished it turns out that I'm not listed in the results.  Good thing I kept my watch time. Maybe they will add me later.  I hope that didn't cost us the team competition.  Anyway, on to the race.

I've been sick this week with a nasty cold...that's part of the reason my mileage this week sucked.  I needed a down week anyway. Luckily I have not had a fever and no aches, just a cold, so I decided to race. I Started with our phenom female team member and went out in 5:23...pace felt good, not too hard. For whatever reason the next mile marker said 5:38...but that had to be off. Anyway I quit taking splits after awhile.  I went through the 5K in about 16:52. By that point I was all alone, as I would be for the rest of the race.  I tried to keep myself surging and every few seconds to stay on the pace but I went by feel.  I concentrated on relaxing and really puching myself and it paid off. I ran a negative split. Ran 33:40 or so...who knows when/if I'll be in the results.

Pros: I'm getting faster.  The pace was fast but I was very strong all the way through...I really only felt pretty bad in the last mile and mental fortitude kept me giving my best but I really had to concentrate. Coming off of a 5 month injury and having only 1.5-2 months of real training, I'm very happy with this result and I should be able to go much faster this fall.

Cons: I've run three 10Ks faster. However, these were all on flatter courses, ideal seasons, and not coming off of injury.  I'm always by myself in these types of races.  The elites are way the hell up there and all of the casual runners, womens elites are well behind me...It's annoying.  Perhaps I should work my way into 90 mile weeks and I can compete with the pack.  We'll see.

All in all I';m on my way to better racing.  Once my summer "season" starts on July 4th, it will be all about competitive racing.

Results  (Im now in the results!)

PM: 1 hr. pool run

Photo by Cheryl Young 

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Total Distance
0.00

no running.  Sick and I feel much worse than I have for the past two days.  I have a slight fever and I'm congested as hell....I think I over did it yesterday with a race and an hour pool run while sick (I went to the pool later yesterday). I really wanted to run but unless I'm healthy it's worthless and I need to get better, so I slept, a lot.

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Total Distance
5.00

5 easy + standard core routine.

Still sick, but feeling slightly better.  Really warm outside today....did five easy and felt fine.  Really mucousy coughs and hacks...probably going to skip tomorrow's work-out and op for another very easy day :(  I hope to have this thing kicked by Thursday. Nasty little virus.

New Balance 890v.4 Miles: 5.00
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Total Distance
5.00

5 easy in PM + standard ab routine.

getting better...slowly...still have the sinus headaches and I'm full of mucous :( also it is 95+ and humid...frickin hot as balls.

New Balance 890v.4 Miles: 5.00
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Total Distance
12.00

AM: 5 easy hilly to work + standard core routine

PM: 7 easy hilly from work

Feeling better today, energy has returned and I feel it is safe to start training normally again. Also hot as balls at least mid 90s when I ran this afternoon with high heat index...just went slow and drank plenty of water. 

New Balance 890v.4 Miles: 12.00
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Total Distance
9.00

2 mile WU + a full set of drills and a few strides

1600, 400 jog, 3200, 800 jog, 1600, 400 jog

5:23, 10:47, 5:13

3 mile CD

Saucony Fastwitch 5 Miles: 9.00
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Total Distance
10.00

10 easy after work

New Balance 890v.4 Miles: 10.00
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Total Distance
14.00

AM: 14 long run. Splits were a little crazy since I had to speed upa few miles to make it to the toilet (or face the consequences). I did so at mile ten, then continued.

8:19, 8:03, 7:27, 7:17, 7:42, 7:10, 7:12, 7:18, 6:31, 6:26, 6:36, 6:50, 6:50, 6:55

PM: 1 hr. pool run.

New Balance 890v.4 Miles: 14.00
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Total Distance
10.50

10.5 easy then a full set of drills and 4x100m fast strides.

tired today. Yesterday with the long run and the pool run was a long day. Set out to do 12 today but was too tired. Great weather though, upper 70s with lower humidity.

New Balance 890v.4 Miles: 10.50
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Total Distance
11.00

AM: 6 easy before work

PM: 5 easy at lunch + standard core routine

 

nice outside.  Did not feel like going to the pool.  I wanted to run instead.

Saucony Triumph 10 Miles: 5.00New Balance 890v.4 Miles: 6.00
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Total Distance
9.00

AM: 2.5 WU

       7x1100m continual hill circuits (500m hard uphill, jog a portion, 150m fast turnover                downhill, jog)

       2 mile CD

PM: 1 hr. pool run.

Was going to run again after work but my legs had plenty of fast work this morning. opted for the pool

Saucony Fastwitch 5 Miles: 9.00
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Total Distance
11.00

AM: 5 easy at lunch + standard ab routine

PM: 6 easy after work + ab bench, back machine

warm and VERY humid.  shorts soaked after both runs.  Drank lots of water.

New Balance 890v.4 Miles: 11.00
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Total Distance
13.00

AM: 4 easy at lunch + standard ab routine

PM: 2m WU, 3200, 2000, 1600 with 800m jog in between. 11:00, ?(*5:24at 16 split), 5:202m CD

Humid. Felt flat and tired at the workout.

Saucony Triumph 10 Miles: 4.00Saucony Fastwitch 5 Miles: 9.00
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Total Distance
5.00

AM: 5 easy/slow to work

PM: off

very tired and legs are tired today.  Decided to not run home since I do not feel recovered enough. I need more sleep.

Saucony Triumph 10 Miles: 5.00
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Total Distance
14.50

14.5 mile hilly long run.  Started easy then picked it up to a pretty good clip.  Once I ran into the massive hills of course I slowed down but I kept the effort the same. Not as hot today.  Only running 5 miles yesterday was a good choice.  I felt much better this morning after a good night's sleep and some proper recovery.

New Balance 890v.4 Miles: 14.50
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Total Distance
12.00

AM: 8 easy

PM: 4 easy then a full set of drills + tuck jumps/burpees then 1x200 meter and 3x100m fast strides.

Had to work today so I split my run.

Saucony Fastwitch 5 Miles: 4.00New Balance 890v.4 Miles: 8.00
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Total Distance
12.00

AM: 6.6 miles easy to work + standard core routine

PM: 5.4 miles easy from work.

New Balance 890v.4 Miles: 12.00
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Total Distance
271.50
New Balance 890v.4 Miles: 179.00Saucony Fastwitch 5 Miles: 48.00Saucony Triumph 10 Miles: 24.50
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