| 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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| Saucony Ride 7.2 Miles: 34.00 | Adidas SNG Boost 7 Miles: 35.50 | Saucony Kinvara 5.1 Miles: 13.00 |
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| | 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
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| Saucony Ride 7.2 Miles: 16.00 |
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| | AM: 8 easy + 45 min. pool run
PM: 4 easy
cold
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| Adidas SNG Boost 7 Miles: 12.00 |
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| | 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$$
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| Saucony Kinvara 5.1 Miles: 13.00 |
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| | 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.
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| Adidas SNG Boost 7 Miles: 12.50 |
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| | 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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| | 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)
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| Saucony Ride 7.2 Miles: 18.00 |
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| | 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.
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| Adidas SNG Boost 7 Miles: 11.00 |
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| Saucony Ride 7.2 Miles: 34.00 | Adidas SNG Boost 7 Miles: 35.50 | Saucony Kinvara 5.1 Miles: 13.00 |
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