| 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.4 Miles: 13.50 | Adidas Supernova.5 Miles: 189.00 | Adidas Adios 3 Miles: 6.00 | Saucony Kinvara 7.1 Miles: 14.50 | Saucony Breakthru Miles: 57.00 | NB Vazee Pace.2 Miles: 43.50 | Saucony Zealot Miles: 13.00 |
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| | AM: 8 miles
PM: 5.6 miles + standard core routine
Humid AF. Gross
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| Adidas Supernova.4 Miles: 13.50 |
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| | AM: 7 miles
PM: 5.6 miles with 5x30 seconds.
Very humid, wet, and disgusting
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| Adidas Supernova.5 Miles: 12.50 |
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| | AM: 4 miles
PM: 3 miles with a stride or two
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| Adidas Supernova.5 Miles: 7.00 |
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| | AM: 3 mile shake-out
PM: 2 WU 6 mile "race" 2 CD.
Oops. Ran like a dumbass in 86 degree heat. I messed up the turnaround and inadvertently cut the “race” short. I guess a cone on the trail means go off the trail instead of “turnaround.” I wish there was a course marshal there or something to let me know. Upon discovering this at the end I basically DQed myself as I did not run the full course. Missed out on $250 bucks too. I went out way oo fast and dropped anyone else which was a mistake. I should have gone out in 5:20 and sat there.
Even forgetting about the course mess up I didn't run this too intelligently. I would have won $250 bucks but as it was I couldn't claim I won when I didn't run the full course. It sucked out there. I've learned my lesson once again about being too confident heading into a small race and blasting from the gun. I guess I never learn. Good training day in the heat I suppose.
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| Adidas Adios 3 Miles: 6.00 | Adidas Supernova.5 Miles: 7.00 |
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| | AM: standard core routine + kettlebell
PM: 1 hr. pool run
Woke up this morning and for the first time in a long time I didn't feel like running. The weather was really humid and hot an I was tired. Apparently i have not taken a complete day off from running since May 10. I was due for one.
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| | AM: 8 miles
PM: 5 miles + 5x100m strides + standard core routine
Very hot/humid again. The ragweed is starting to come into play. Eveything is still wet and more rainforest than dry field at this point yet it's only a matter of time before the allergies come on full bore.
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| Adidas Supernova.5 Miles: 13.00 |
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| | AM: 3 WU 1600,1200,3x800 2 CD
PM: 5 miles + standard core routine
76 degrees with 72 dew point this morning. It went alright. Did not make the volume to 4 miles like I wanted it. Just too hot and still tired from Saturday. 5:00,3:38,2:25,2:25,2:25
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| Saucony Kinvara 7.1 Miles: 14.50 |
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| | AM: 7 miles
PM: 6 miles + alternate core routine
hot/humid
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| Adidas Supernova.5 Miles: 13.00 |
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| | AM: 10 miles
PM: 4 miles with 4x20 sec strides + standard core routine
a little less humid today
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| Saucony Breakthru Miles: 14.00 |
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| | AM: 3 WU 12 x 1:00 on/1:00 off 2 CD
PM: 4 miles
The idea was to do these around 3K effort. I stopped at 12 but attempted a 13th rep but cut is short since I was getting pretty tired. Although I had to wear my pack and shirt when I did this, I think it went pretty well. It's nice to get off the track and go by effort for a change. It's also nice to add a different stimulus in the mix instead of another short tempo run
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| Saucony Breakthru Miles: 13.00 |
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| | AM: 12 miles + standard core routine
Humid and wet
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| Adidas Supernova.5 Miles: 12.00 |
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| | AM: 15 miles with 6 miles about MP effort + foam rolling
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| Saucony Breakthru Miles: 15.00 |
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| | AM: 7 miles
PM: 5.5 miles with 4x20sec strides + standard core routine
Actually kind of nice (for August) on the run home as temps were lower.
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| Adidas Supernova.5 Miles: 12.50 |
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| | AM: 4 WU Hill repeats: 12 x 42-43 sec, 3x15sec downhill strides 1.6 CD
PM: 5 miles + standard core routine
decent hill, decent workout. Helps me get stronger doing quicker hill repeats. Attempted to keep the recovery honest, did a few downhill strides.
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| | AM: 3 mile jog
PM: 12 miles
Attempted to run this morning with heavy dress shoes in my pack. It was a bad idea. I could not keep my form without bouncing around. Damn thing was 10 pounds. Ended up running long after work in an attempt to avoid the metro completely.
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| Adidas Supernova.5 Miles: 15.00 |
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| | AM: 7 miles. Ended up being slow
PM: 5 miles + standard core routine
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| Adidas Supernova.5 Miles: 12.00 |
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| | AM: 2.4 WU 2x3200,3x200 2 CD
PM: 3 miles easy
it was 73 with a 73 dew point and 99% humidity in Fairfax this morning at 5:45 am. You won't find any worse humidity because then it would be raining. It was gross but got some work in, even with sweat soaked shoes. 10:38,10:28,31,31,31
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| Adidas Supernova.5 Miles: 3.00 |
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| | Out at the cabin with the Putnam county boys. I was in Hocking Hills in Ohio and the location was dangerous for running on hilly roads. Just took the day off and drank beer. It's good to step back every now and then and take a day off. Running isn't everything
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| | drive home from Ohio a bit hungover. Tired
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| | AM: 8 miles
PM: 5 miles with some barefoot running + standard core routine
Less humid today
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| Adidas Supernova.5 Miles: 13.00 |
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| | AM: 3 WU 6 x 3:00 min, 2 x 1:00 min 1.5 CD
PM: 5 miles
on the trail by effort with my pack on. My watch reset itself right after the last 1:00 min rep. I'm not sure if it chopped off distance or the time was wrong but I got the work in
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| NB Vazee Pace.2 Miles: 14.50 |
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| | AM: 7 miles
PM: 6 miles + standard core routine
still humid but allergies are much worse.
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| Adidas Supernova.5 Miles: 13.00 |
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| | AM: 10 miles
PM: 4 miles + standard core routine
much cooler today with lower humidity. It's a tease of fall weather. Unfortunately there appears to be one more 90+ degree heat wave hitting next week but after that it looks like the temp should at least drop below 70 degrees each night
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| Adidas Supernova.5 Miles: 14.00 |
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| | AM: 3 WU 10K tempo 2.2 CD
PM: 4 miles
great weather. Ran decently. Nothing too crazy fast but was a decent day. 1600m splits: 5:37,5:29,5:25,5:21,5:20,5:16 then a 1:16 last lap
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| NB Vazee Pace.2 Miles: 15.00 |
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| | AM: 11 miles with 5 x 200 included
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| Adidas Supernova.5 Miles: 11.00 |
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| | AM: 15 with 8-14 at marathon pace effort
PM: 1 hr. pool run
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| Saucony Breakthru Miles: 15.00 |
| | Add Comment |
| | AM: 8 miles
PM: 5 miles with 5x20sec strides + standard core routine
very hot and humid this evening
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| Adidas Supernova.5 Miles: 13.00 |
| | Add Comment |
| | AM: 8 miles
PM: 5 miles. very gross
ridiculous humidity today. This morning was 79 degrees with a 76 dew point. feels awful. In fact, here are the conditions today at 5:00 pm. That dew point is the worst I've seen all summer. straight up dangerous out there:
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| Saucony Zealot Miles: 13.00 |
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| | AM: 2.2 WU 16x400 @10K pace + 3x200 fast. 2.4 CD
PM: 3.5 miles. very hot. I did not feel that good. ran slow
79 with 76 dew point this morning. terrible weather. Joined Greg for 16 of his 25 x 400m workout. The idea is to run them at 10K pace then do a 100m 30 sec jog in between each rep. It sounds easy enough but it starts to drag half way through. I stopped at 16 as I have a race in a few days. I then did a couple 200s.
The Vazee Pace I have suck as the insert came out of them while running. Come to think of it the insert in the last pair of these I had came out often as well until I glued them in
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| NB Vazee Pace.2 Miles: 14.00 |
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| | AM: 7 miles
PM: 5 miles + standard core routine
very humid and still hot. I was doing core at Washington Lee and I looked up to see Matthew Centrowitz jogging by doing a warm-up for a track workout. Very random to see a n Olympic Gold medallist working out at your local track. A lot a famous runners have trotted around that oval. Alan Webb, the guys from the old Reebok Enclave, all the way up to home town ultra guys like Mike Wardian but never the calibre of Centro. Dude was small and looked "normal" running except that he seemed to float at a much quicker pace. Light and smooth strides. Amazing.
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| Adidas Supernova.5 Miles: 12.00 |
| | Comments(2) |
| | AM: 3 miles
PM: 3 miles
extremely humid. Everything is wet and hazy but it is not raining. Cooler this afternoon but humid.
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| Adidas Supernova.5 Miles: 6.00 |
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| Adidas Supernova.4 Miles: 13.50 | Adidas Supernova.5 Miles: 189.00 | Adidas Adios 3 Miles: 6.00 | Saucony Kinvara 7.1 Miles: 14.50 | Saucony Breakthru Miles: 57.00 | NB Vazee Pace.2 Miles: 43.50 | Saucony Zealot Miles: 13.00 |
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