| 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 6 Miles: 30.00 | Adidas SNG Boost Miles: 43.00 | Saucony Kinvara 4 Miles: 17.00 |
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| | 16 mile progession run with the last 5 at marathon pace
8:35, 8:09, 7:52, 7:40, 7:16, 7:04, 6:59, 6:58,
6:33, 6:30, 6:13, 5:52, 5:48, 5:46, 5:46, 5:46,
right now, I would say that my marathon pace is 5:46. After a 101 mile week It wasn't too bad. I'll go into my 4,3,2,1 workout next weekend assuming 5:46 pace. I hope I can get to the 5:40 pace level for 26 miles by the end of the cycle but I don't know. The marathon is a strange event. Oh, by the way, this is the farthest I've run in a single run since Boston 2013.
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| Saucony Ride 6 Miles: 16.00 |
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| | AM: 7 easy + standard core routine, stretch trainer, foam rolling
PM: 5 easy
lighter day today. Yesterday's quality 16 having just done a 101 mile week made me pretty dang tired. Felt fine this morning though. Snowing and raining. What else is new.
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| Adidas SNG Boost Miles: 12.00 |
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| | noon: 5 easy + stretch trainer
PM: 2 WU 4x about 1300m loop @ 5K pace with 3 min. jog. 2 CD
workout cancelled this morning due to a snow covered track. Went to the evening workout instead and got in an easy 5 during my lunch break. My legs felt like ass during that noon run. I think I may have been dehydrated and Sunday's long and hard effort was catching up to me. felt much better for the evening workout. windy and cold.
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| Saucony Kinvara 4 Miles: 8.00 | Adidas SNG Boost Miles: 5.00 |
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| | AM: 9 easy + standard core routine, stretch trainer, foam rolling.
PM: 5 easy
cold with windchills at about 10 this morning. Felt much better today
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| Saucony Ride 6 Miles: 14.00 |
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| | AM: 9 easy + alternate core routine, foam rolling, stretch trainer
PM: 5 easy + 5x100m fast strides and full drill set
cold this morning, 20 degrees. I'm tired. I'm probably going to skip Friday and Saturday's evening run and hit 90 or so this week.
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| Adidas SNG Boost Miles: 14.00 |
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| | AM: 2 WU 3200, 1600 cruise intervals (11:02, 5:22) 3 CD
pretty light tempo day, the reason being is that we'll be doing a 5,4,3,2,1 workout this weekend. I'm skipping this evening's run to rest and tomorrow's evening run as well so I only hit 90 this week . I will probably go to the pool tomorrow evening. I want to make sure I'm recovering before going back to the 100+ which I am planning on for the rest of the cycle, even as workouts become more intense.
PM: rest
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| Saucony Kinvara 4 Miles: 9.00 |
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| | AM: 12 easy + 5x10sec hill sprints + barefoot run
PM:
cold wind but sunny and really not that bad today
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| Adidas SNG Boost Miles: 12.00 |
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| Saucony Ride 6 Miles: 30.00 | Adidas SNG Boost Miles: 43.00 | Saucony Kinvara 4 Miles: 17.00 |
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