| 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: 21.00 | Adidas Supernova.6 Miles: 41.50 | New Balance 890v6 Miles: 9.00 | VaporFly 4% Miles: 7.00 |
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| | AM: 15 miles with 5 miles at MP working down
PM: 33 min pool run, lifting/core, foam rolling, hot tub
Already feeling stronger. My weekly volume is high enough. Now the workouts will steadily progress. Felt pretty damn good at the end today. Now the goal is relaxation at pace and extension - building to longer tempos and longer long runs with more quality.
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| Saucony Ride 10 Miles: 15.00 |
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| | AM: 8 miles with 5x20sec strides
PM: 6 miles + standard core routine
going to get cold this week, as in single digits, but not nearly as the ridiculous negative highs back home in Ohio.
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| Adidas Supernova.6 Miles: 14.00 |
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| | AM: 2.7 WU 2000,4x800,2x200 2.1 CD
PM: 6 miles in the snow
6:26, 2:27,2:27,2:28,2:22,31,31.nothing to write home about. It went alright. Packed track. Wanted to do a 5th 8 but was kind of sluggish. Going to get very cold and obnoxious to the winter runner
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| Adidas Supernova.6 Miles: 6.00 |
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| | Noon: 7 miles before the cold front
PM: 7.5 miles in a fierce arctic wind. Was super bundled up as it was about 18 degrees but the windchill was around -2. Not very comfortable
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| Adidas Supernova.6 Miles: 14.50 |
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| | PM: 9 miles. Very cold
Ran in the evening as the morning was 3 degrees with negative windchill and the trails had patches of ice. Not a very comfortable run again
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| New Balance 890v6 Miles: 9.00 |
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| | AM: 6 miles dodging ice patches in the snow. About 18 degrees. I feel like my nose has not stopped running for four days. Glad I'm doing a 10K tomorrow instead of a workout this morning.
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| Saucony Ride 10 Miles: 6.00 |
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| | Race: |
For the Love of It 10k (6.214 Miles) 00:32:44, Place overall: 1, Place in age division: 1 | | AM: 3.8 WU 10k race GPS splits: 5:25,5:27,5:10,5:06,5:15,5:18 4.2 CD
PM: 30 min pool run + Hot tub
13 degrees. Not bad, about 14 seconds faster than last year on a slower course. Had to slow on the turns due to ice/snow. Better than doing a tempo yesterday morning. Won the race. Holly course but great training for spring.
Now the real training for Shamrock, Cherry Blossom, and New Jersey starts. Tempos and long runs will get longer as well as the volume of the Tuesday workouts (hopefully)
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| VaporFly 4% Miles: 7.00 | Adidas Supernova.6 Miles: 7.00 |
| | Comments(2) |
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| Saucony Ride 10 Miles: 21.00 | Adidas Supernova.6 Miles: 41.50 | New Balance 890v6 Miles: 9.00 | VaporFly 4% Miles: 7.00 |
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