Pool Running is Fun

For the Love of It 10k

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Total Distance
89.00
Saucony Ride 10 Miles: 21.00Adidas Supernova.6 Miles: 41.50New Balance 890v6 Miles: 9.00VaporFly 4% Miles: 7.00
Total Distance
15.00

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.

Saucony Ride 10 Miles: 15.00
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Total Distance
14.00

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.

Adidas Supernova.6 Miles: 14.00
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Total Distance
16.00

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

Adidas Supernova.6 Miles: 6.00
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Total Distance
14.50

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

Adidas Supernova.6 Miles: 14.50
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Total Distance
9.00

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

 

New Balance 890v6 Miles: 9.00
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Total Distance
6.00

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.

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
Total Distance
14.50

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)

VaporFly 4% Miles: 7.00Adidas Supernova.6 Miles: 7.00
Comments(2)
Total Distance
89.00
Saucony Ride 10 Miles: 21.00Adidas Supernova.6 Miles: 41.50New Balance 890v6 Miles: 9.00VaporFly 4% Miles: 7.00
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