| 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 Glide Boost 8.2 Miles: 40.00 | Saucony Triumph ISO2 Miles: 18.00 | Saucony Kinvara 6 Miles: 9.00 | NB RC1600 Flats Miles: 3.10 |
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| | AM: 12 miles
PM: standard core routine, foam rolling then 1 hr. pool run
still at it. Possibly racing Friday
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| Adidas Glide Boost 8.2 Miles: 12.00 |
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| | AM: 8 miles + stretch, foam rolling
PM: 5 miles
rain and wind
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| Saucony Triumph ISO2 Miles: 13.00 |
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| | AM: 2.5 WU 6x800m 2.5 CD 2:31,2:27,2:23,2:22,2:21,2:18
PM: 5 easy + alt. core routine, stretch, foam rolling
decent but short workout as I am running the 5K this Friday evening at George Mason. A little pissed that the recoveries for these reps are longer than the efforts which I inevitably bump heads with George on since I feel like the recoveries should be no longer than 90% of the interval time. Maybe I'll bring it up again but I never usually win that argument.
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| Saucony Kinvara 6 Miles: 9.00 | Adidas Glide Boost 8.2 Miles: 5.00 |
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| | AM: 7 miles + alt. core routine, stretch, foam rolling. 150 lbs this morning.
PM: 5 miles
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| Adidas Glide Boost 8.2 Miles: 12.00 |
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| | 5 miles with a few strides + stretch.
great weather. Too warm for January
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| Saucony Triumph ISO2 Miles: 5.00 |
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| | Race: |
GMU Indoor 5,000 (3.107 Miles) 00:15:26, Place overall: 6, Place in age division: 1 | | After last week's shitty return to racing, I thought it would be best to hop right back in with a new race. This one was much better. I did not wear my watch but rather focused on my breathing, my form, and the competitors around me. Instead of thinking baout the results, I thought about what i was doing in that particular moment and let the results take care of themselves. If you noticed the detailed splits below, you will see that I was able to just settle in and cruise 36s, which is 15:00 pace. The problem is right about half way through when it starts to get quite difficult. I tried to concentrate and inserted surges but the lactate buildup in my legs was too great. I held it together much better than I did last week though and I'm headed in the right direction. I need to add in some threshold work to extend the time I can handle 72/lap. Pretty happy with this. you can see in bold where I need to work to improve.
37.8
35.4 (73.2)
36.4
35.9 (2:25)
35.8 (3:01)
36.6
36.6
36.9 (4:51)
36.4
36.7
36.7
36.3
37.1
37.0
36.9 (9:08)
37.9 (9:46)
37.0
37.7
38.4
38.2
38.8
38.3
38.9
37.5
35.2 (15:26)
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| NB RC1600 Flats Miles: 3.10 |
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| | AM: 11 easy
PM: 1 hr. pool run
Legs pretty tired and stiff after yesterday's run
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| Adidas Glide Boost 8.2 Miles: 11.00 |
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| Adidas Glide Boost 8.2 Miles: 40.00 | Saucony Triumph ISO2 Miles: 18.00 | Saucony Kinvara 6 Miles: 9.00 | NB RC1600 Flats Miles: 3.10 |
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