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Week starting Jan 10, 2016

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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
87.50
Saucony Ride 7.2 Miles: 38.00Adidas SNG Boost 7 Miles: 30.50Saucony Kinvara 5.1 Miles: 19.00
Total Distance
15.00

AM: 15 progression:  

8:19, 7:55, 7:26, 7:21, 7:21

6:59, 6:26, 6:26, 6:20, 6:34

5:57, 5:25, 5:28, 5:19, 5:21

very warm at 55 degrees--great weather for a good run

Saucony Ride 7.2 Miles: 15.00
Comments(1)
Total Distance
13.50

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5.5 with .5 straights and curves + drills, light plyos

not too bad today. Feel really good running

Adidas SNG Boost 7 Miles: 13.50
Add Comment
Total Distance
14.00

AM: 3 WU 8x1100m hill circuits 1.5 CD

PM: 4 easy/recovery + stretch, foam rolling, hanging abs

last week of hills. Got after it and went for 8. Legs are pretty tired after that one. recovery run ended up being faster than I wanted it to be but felt slow while doing it. I think the extra lifting, plyos, and strides I've been doing are working at giving me a more responsive or efficient neuromuscular system. At least that's the idea so that I can really get after it in some February workuts and short races get attain my March and April goals.

Saucony Kinvara 5.1 Miles: 10.00Adidas SNG Boost 7 Miles: 4.00
Add Comment
Total Distance
13.00

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 6 with a mile of straights and curves

pretty damn chilly this morning with windchill at about 9 degrees

Adidas SNG Boost 7 Miles: 13.00
Add Comment
Total Distance
13.00

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy

skipped any strides this evening because with the workout Tuesday and the last few days of stridesthe legs are a little tired.

 

Saucony Ride 7.2 Miles: 13.00
Add Comment
Total Distance
9.00

AM: 3 WU 6400m tempo in 21:24 (5:34, 5:23, 5:16, 5:08) 2 CD

PM: off

Pretty decent tempo this morning. Although only about four miles, I felt very comfortable for the last two 1600s. I should be getting into some great shape by March.

Saucony Kinvara 5.1 Miles: 9.00
Add Comment
Total Distance
10.00

10 easy with 100,200,300,300,200,100 R pace ladder + foam rolling, standard core routine

Saucony Ride 7.2 Miles: 10.00
Add Comment
Total Distance
87.50
Saucony Ride 7.2 Miles: 38.00Adidas SNG Boost 7 Miles: 30.50Saucony Kinvara 5.1 Miles: 19.00
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