Pool Running is Fun

Week starting Jan 17, 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
82.50
Saucony Ride 7.2 Miles: 34.00Adidas SNG Boost 7 Miles: 35.50Saucony Kinvara 5.1 Miles: 13.00
Total Distance
16.00

16 mile progression run:

8:23, 8:10, 7:24, 7:37, 7:19

6:39, 6:32, 6:31, 6:48, 6:18, 6:00

5:29, 5:19, 5:27, 5:15, 5:19

Saucony Ride 7.2 Miles: 16.00
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Total Distance
12.00

AM: 8 easy + 45 min. pool run

PM: 4 easy

cold

Adidas SNG Boost 7 Miles: 12.00
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Total Distance
13.00

AM: 2.25 WU 1600, 800, 800, 800, 800 2.2 CD

PM: 4.2 + alt. core routine, foam rolling, light lifting.

It was stupid cold this morning. It was 15 which doesn't sound so bad, right? Well the WIND made it easily -2 according to accuweather this morning at 6 am. I can attest that It felt like shit to run outside this morning. Times were pretty slow since my body was working extra hard to keep me blood flowing to my muscles. This is normal in these conditions but feeling a little nauseous breathing hard cold air sucks a$$

Saucony Kinvara 5.1 Miles: 13.00
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Total Distance
12.50

AM: 5 easy + alternate core routine, foam rolling, stretch

PM: 7.5 easy in the snow

My knee is bothering me...a little bit of runner's knee. I'm guessing as a result of very fast down hill portions on my runs and the extra plyos I've been doing...it's also possible the extreme cold workout yesterday when my legs never warmed up could be to blame. I've got to watch this closly and make sure I don't over do it. If I take measures now I think I'll be ok. probably taking tomorrow off.

Adidas SNG Boost 7 Miles: 12.50
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Total Distance
0.00

took the day off but went to the gym for some lifting, stretching, and foam rolling.  The eliptical with the heavy uphill resistance made my knee feel a lot better. That and the leg press with very heavy weight. Getting my quads stronger makes it feel better. I am going to start to incorporate a little mor lifting/exercises for my legs than I used to as an injury prevention measure.

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Total Distance
18.00

up early at 5:30 this morning for this one. Met Greg and Kenny to get our long run in before work and before the epic blizzard of 2016.  My legs were heavy due to all of the lifting I've been doing to make my knee feel better. It was also 20 degrees and ice froze in my beard. Times were a little slower than usual but we didn't care given the conditions

splits for the fast segments: (5:45, 5:39, 5:41, 5:47) (5:30, 5:37, 5:34) (5:39, 5:34) (5:25)

Saucony Ride 7.2 Miles: 18.00
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Total Distance
11.00

There's a blizzard outside. It's bad. I crawled over the windy drifts to may friend's place and ran on the dreadmill for 11 miles. My knee warmed up and was fine at a 2 incline. I then did my standard core routine.

Adidas SNG Boost 7 Miles: 11.00
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Total Distance
82.50
Saucony Ride 7.2 Miles: 34.00Adidas SNG Boost 7 Miles: 35.50Saucony Kinvara 5.1 Miles: 13.00
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