| 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.
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| |
Saucony Triumph ISO2 Miles: 101.00 | NB Vazee Pace Miles: 72.50 | Adidas Glide Boost 8.3 Miles: 164.00 | Saucony Ride 8 Miles: 12.00 | Adidas Takumi Sen Flats Miles: 3.00 |
|
| | AM: 9 miles with light two mile pick-up + stretch
PM: 5 miles + standard core routine, foam rolling
|
Saucony Triumph ISO2 Miles: 14.00 |
| Add Comment |
| | AM: 2.7 WU 2x3200m 2.7 CD
PM: 5 miles
10:37, 10:25
|
NB Vazee Pace Miles: 9.50 | Adidas Glide Boost 8.3 Miles: 5.00 |
| Add Comment |
| | AM: 11 miles
|
Adidas Glide Boost 8.3 Miles: 11.00 |
| Add Comment |
| | AM: 14 miles. Last two 5:57,5:40
PM: 1 hr. pool run
Birthday today. Ran 12 with the guys then added two more quick miles for the hell of it.
|
Saucony Triumph ISO2 Miles: 14.00 |
| Add Comment |
| | AM: 7 miles + standard core routine, stretching
PM: 5 miles + several hill strides, foam rolling
very humid today
|
Adidas Glide Boost 8.3 Miles: 12.00 |
| Add Comment |
| | AM: 2.5 WU 800,800,1600,800,800 2.7 CD
PM: 5 miles + standard core routine, squat routine, stretch, foam rolling
A little more tired than usual so I didn't tack on any 400s. 2:29.2:26,4:58,2:24,2:24
|
NB Vazee Pace Miles: 9.00 | Adidas Glide Boost 8.3 Miles: 5.00 |
| Add Comment |
| | AM: 9 miles + stretch
PM: 6 miles + standard core routine, foam rolling
Ran into Jerry and then Jenn so I ran an extra mile
|
Adidas Glide Boost 8.3 Miles: 15.00 |
| Add Comment |
| | AM: 7 miles + standard core routine, stretch
PM: 5 miles with 4x30sec strides included
|
Saucony Triumph ISO2 Miles: 12.00 |
| Add Comment |
| | AM: 3 WU 3x1600,2x400 2 CD
PM: off
5:03,4:58,4:56,65,68
Wow I haven't run a fast 400 in awhile. I have no speed as once I run a 65 my legs are shot and I could only manage a 68. Need to do some 200s
|
NB Vazee Pace Miles: 10.00 |
| Add Comment |
| | AM: standard core routine, 11 miles.
Very hot, dehydrated
|
Saucony Triumph ISO2 Miles: 11.00 |
| Add Comment |
| | AM: 12 miles with the last four progression ->5:42,5:40,5:38,5:17
PM: 1 hr. pool run
Getting hot out. Weighed myself this morning for the first timein months. I suspected I was much heavier than racing weight as I've been running like ass since Cherry Blossom when I was a little leaner. I weigh 151, which is about 5 pounds heavier than race weight. My metabolism is slowing down as I'm getting older and I can't drink/eat like I used to without facing the consequences.
|
Saucony Ride 8 Miles: 12.00 |
| Add Comment |
| | AM: 7 miles + stretching
PM: 5 miles
Hot as F%*# today. 92 degrees. PM run was pretty slow
|
Adidas Glide Boost 8.3 Miles: 12.00 |
| Add Comment |
| | AM: 2.6 WU 6x800 2.6 CD 2:31,2:28,2:26,2:25,2:24,2:17
PM: 5 slow + standard core routine, exercises
Was going to do repeat miles but George took it down to 800s due to the extreme humidity/heat. I actually felt good and wanted to do 8 of them but at 6 he said that was it and I ended up finishing pretty fast in 2:17. The recoveries were quite long as the group was lollygagging but George said not to worry as it was so hot it didn't matter. Very hot/humid for the evening run. It was one of those days when you shiver when you walk outside. It was 90 degrees with a 73 dewpoint at 5:30. Felt like ass out there. It's going to be a long summer
|
NB Vazee Pace Miles: 9.00 | Adidas Glide Boost 8.3 Miles: 5.00 |
| Add Comment |
| | AM: 8 miles + stretch
PM: 5 miles + standard core routine
Very humid. Dehydrated this morning and felt like shit
|
Adidas Glide Boost 8.3 Miles: 13.00 |
| Add Comment |
| | AM: 2 WU 5,4,3,2,1,1 Fartlek with 1/2 time recovery. 1.5 CD + stretch
PM: 5 miles + standard core routine
Wanted to get a little something in between Tuesday and Sunday. Amazing how much more tired you get with only half the interval time recovery. Racing a hilly and long 5K Sunday but it's for a good cause and it will be great training for my July 4th 5K
|
Saucony Triumph ISO2 Miles: 12.00 |
| Add Comment |
| | AM: 5 miles + stretch
PM: 5 miles + standard core routine
Humid
|
Adidas Glide Boost 8.3 Miles: 10.00 |
| Add Comment |
| | AM: 5 miles plus a few strides VERY humid, dew points 72 plus
|
Saucony Triumph ISO2 Miles: 5.00 |
| Add Comment |
| | AM: 2 mile WU 5K "race" in 16:28. 3 mile "Cool down."
PM: standard core routine + 1 hr. pool run
I'm not sure you can even call the conditions today even remotely comfortable. At race time it was 80 degrees with a 74! dew point. That's amazon rain forest. The course was hilly and long. It was for a good cause though. Won a free pair of shoes. I knew going in it would be bad but I pulled out the win uncontested. Not going to count this as a race though as my time was pretty sad and I don't like thinking about it!
|
Adidas Glide Boost 8.3 Miles: 5.00 |
| Add Comment |
| | AM: 8 miles + stretch routine
PM: 5 miles + standard core routine
very humid again. I guess since this is the mid-Atlantic in June, you can just assume it's going to be a humid, hot, sweaty mess for the next three months.
|
Adidas Glide Boost 8.3 Miles: 13.00 |
| Comments(1) |
| | AM: 3 WU 3x1600 2.7 CD
PM: 5 miles + alternate core routine, stretch
5:03,5:00,4:59. Wanted to do four reps but legs got real heavy and I felt like shit. Probably didn't recover enough from Sunday's suffer fest and I probably didn't eat enough yesterday
|
NB Vazee Pace Miles: 9.50 | Adidas Glide Boost 8.3 Miles: 5.00 |
| Add Comment |
| | AM: 7 miles + stretch routine
PM: 5 miles + standard core routine, foam rolling
|
Adidas Glide Boost 8.3 Miles: 12.00 |
| Add Comment |
| | AM: 5 miles + stretching
PM: 5 miles + light core
|
Saucony Triumph ISO2 Miles: 10.00 |
| Add Comment |
| | AM: 5 miles + stretch
racing tomorrow
|
Saucony Triumph ISO2 Miles: 5.00 |
| Add Comment |
| Race: |
Suds N Soles 5K (3.107 Miles) 00:16:09, Place overall: 4, Place in age division: 4 | | Suds N Soles 5K- the insanely hilly, shitty course 5K that I won last year. I got a free entry so I decided to do it again. I'm not as fast as last year for some reason but I had a good race as I felt good.
Ethiopian took it out and I ran with Sloane for a bit. Sloane broke away and caught the Ethiopian just ahead. 5:04 auto-split for the first mile. Conrad and I ran together before he pulled away after a rolling hill second mile in 5:03. Third mile is straight uphill--ran 5:29. Ethiopian was dying, caught him about 100m to the finish. When he realized it he sprinted all out to just beat me. Guy was obviously sandbagging since he couldn't beat Sloane. That seems to be the M.O. of local Ethiopians--if they aren't going to win they just give up.
I'm fine with the race since I felt good but I'm just not there because I'm a little heavier weight wise than my optimal racing weight.
|
Saucony Triumph ISO2 Miles: 6.00 | Adidas Takumi Sen Flats Miles: 3.00 |
| Add Comment |
| | AM: 12 miles easy to moderate.
PM: standard core routine + 1 hr. pool run
Legs felt tired after last night but warmed right up after a few miles.
|
Adidas Glide Boost 8.3 Miles: 12.00 |
| Add Comment |
| | AM: 7 miles + stretch
PM: 5 miles + 4x100m strides, standard core routine, foam rolling
nice weather
|
Adidas Glide Boost 8.3 Miles: 12.00 |
| Add Comment |
| | AM: 2.7 WU 3200,4x800 2.6 CD + stretch, foam rolling
PM: 4 nice n easy + standard core routine
10:07, 2:24,2:24,2:23,2:22. Great workout today. Weather was nice and less humid and the splits were fast. Coming into some half way decent shape in time for the July 4th race.
|
NB Vazee Pace Miles: 10.50 | Adidas Glide Boost 8.3 Miles: 4.00 |
| Add Comment |
| | AM: 8 miles + stretch, foam rolling
PM: 5 miles + standard core routine
Great weather, low humidity. Trails were packed with fair weather cyclists, joggers, and runners. Doging everywhere. Where are these people in August or January?
|
Adidas Glide Boost 8.3 Miles: 13.00 |
| Add Comment |
| | AM: 7 miles slow + stretch, foam rolling
PM: 5 miles slow.
tired this morning. Ran too fast on my easy runs yesterday after my workout Tuesday. Took it easy and skipped strides this evening as I felt dehydrated and like shit
|
Saucony Triumph ISO2 Miles: 12.00 |
| Add Comment |
| | AM: 3 WU 6x1100m hill circuit. 3 CD + standard core routine, stretch, foam rolling
PM: 5 miles slow home
Good little hill workout this morning. Felt rested after taking it easy yesterday. It's going to get really hot 90+ for the next few days. Good thing I'm going back to Ohio where it will be 10 degrees lower each day. Race should go well Tuesday. I'm a little lighter after I cleaned up my diet. Really ready to get after it.
|
NB Vazee Pace Miles: 15.00 |
| Add Comment |
| |
Saucony Triumph ISO2 Miles: 101.00 | NB Vazee Pace Miles: 72.50 | Adidas Glide Boost 8.3 Miles: 164.00 | Saucony Ride 8 Miles: 12.00 | Adidas Takumi Sen Flats Miles: 3.00 |
|
|
|
Debt Reduction Calculator |
|
New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
|