| 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 10 Miles: 29.00 | Adidas Supernova.2 Miles: 45.50 | Saucony Kinvara 7 Miles: 20.50 |
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| | AM: 16 miles progression with the last 5 at marathon pace effort: 5:51,5:45,5:38:5:36,5:37
PM: 1 hr. pool run
Didn't feel too bad this morning but was a little tired at the beginning of the run. I'm guessing that has a lot to do with the fact that I ran a big mileage week with solid workouts this past week. Training is going really well three weeks in. Need to stay a little vigilant on my diet. However, I've not had any alcohol in nearly 3 weeks. I'm feeling pretty good. Might have a beer or two (that's it) today though.
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| Saucony Ride 10 Miles: 16.00 |
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| | AM: 6 miles
PM: 5 miles with 6x20sec strides + standard core routine
taking it a little easier today. Last week was the biggest volume/intensity week I've had in awhile. I feel fine, just a little tired. Very warm and relaxing today
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| Adidas Supernova.2 Miles: 11.00 |
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| | AM: 3 WU 2000,4x800 2.5 CD
PM: 5 miles + kettlebell routine
Nothing to long or too fast. Solid workout during half marathon training. Raining.The wind gusts were really bad the last rep. 6:23, 2:27,2:26,2:25,2:28
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| Saucony Kinvara 7 Miles: 10.00 | Adidas Supernova.2 Miles: 5.00 |
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| | AM: 8 miles easy
PM: 5 miles easy squeezed in at lunch
Very busy today with evening work
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| Adidas Supernova.2 Miles: 13.00 |
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| | AM: 3 WU 3 mile tempo, 4 min jog, 5xhill circuits, 1.7 CD
PM: 4.5 miles easy
Inspired by Rob de Castella's hill workout, this one was a great combo workout. I can tell it's great for building strength and stamina. It's also great to throw in a different stimulus than the same old same old workouts I've been doing for years. 3 mile tempo in 16:07 then a jog to the hill which includes a 1:05 fast climb, jog, then a fast 18 sec. down hill stride, jog 30 sec and do it again. Great workout
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| Saucony Kinvara 7 Miles: 10.50 | Adidas Supernova.2 Miles: 4.50 |
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| | Noon: 6 miles
PM: 6 miles + standard core routine
Beautiful day outside today. calm and not too cold
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| Adidas Supernova.2 Miles: 12.00 |
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| | AM: 8 miles
PM: 5 miles with 5x20sec strides
Had to work this morning so I went with the standard run commute but on a Saturday. How exciting.
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| Saucony Ride 10 Miles: 13.00 |
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| Saucony Ride 10 Miles: 29.00 | Adidas Supernova.2 Miles: 45.50 | Saucony Kinvara 7 Miles: 20.50 |
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