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Week starting Feb 14, 2016

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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
97.50
Saucony Ride 7.2 Miles: 22.00Adidas SNG Boost 7 Miles: 40.50Saucony Kinvara 5.1 Miles: 19.00
Total Distance
17.00

AM: 4321 marathon pace long run.  It was 12 with a wind chill of 3 which was really not that bad. It certainly sucked ass for the first three miles and then the first fast section. My legs felt heavy but eventually they warmed up and I was able to hit normal splits. Good workout. my Ride's are about cooked.

8:03, 7:43, 7:24, (5:45, 5:34, 5:38, 5:49), 7:34, 

(5:34, 5:29, 5:22), 7:31, (5:29, 5:22), 7:37, (5:19), 7:57

Saucony Ride 7.2 Miles: 17.00
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Total Distance
13.00

AM: 8 easy trudging through the snow. Face/beard was an icecicle. Apparently it's supposed to be 6 inches when it's all done. Just enough to mess with your footing on the run.  I'm looking ahead and it's going to be in the 60s by the end of the week! So this snow will be gone soon.

PM: 5 easy through ice covered trail. Only safe place to run was that little bit at the edge of the trail where it met the snow. Standard core routine, foam rolling.

Saucony Ride 7.2 Miles: 5.00Adidas SNG Boost 7 Miles: 8.00
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Total Distance
12.00

AM: 2 easy. Impossible to run this morning with sheets of ice everywhere. I really needed two more hours for it to melt enough for it to be safe since it will be in the 50s today. It was so pointless going 9 minute pace having to walk and still nearly falling on the trails.

PM: 2.4 WU  6x1200m 1.5 CD  (3:46, 3:43, 3:41, 3:43, 3:39, 3:39)

Great workout this evening. It was in the 40s so the legs were finally able to get warm enough to have a decent workout.and I stretched it to a 6th rep.

 

Saucony Kinvara 5.1 Miles: 10.00Adidas SNG Boost 7 Miles: 2.00
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Total Distance
13.00

AM: 8 easy + alt. core routine, stretch, foam rolling.

PM: 5 easy

Legs are certainly tired this morning after yesterday's excellent workout. Probably running my tempo tomorrow and my long run Saturday so I can run with Greg, who has to leave Sunday. Better to move the workouts up a day and have someone to run with. That means no 200s or hill sprints today so I can recover.

Adidas SNG Boost 7 Miles: 13.00
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Total Distance
13.00

Noon: 4 easy + standard core routine, stretch

PM: 2.6 WU 8K tempo 1.2 CD  1600m splits: 5:28, 5:14, 5:11, 5:14, 5:10

slept in today by squeezing in a quick 4 at lunch instead of before work. windy and cold for the evening tempo

Saucony Kinvara 5.1 Miles: 9.00Adidas SNG Boost 7 Miles: 4.00
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Total Distance
13.50

AM: 8 easy/recovery + alt. core routine, stretch, foam rolling

PM: 5.5 with.5 straights and curves

relaxing run this morning. Legs needed a slower day to recover. I've been hitting it hard this week with full workouts. I'm in pretty great shape. Tomorrow I have a progressive 16.

Adidas SNG Boost 7 Miles: 13.50
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Total Distance
16.00

AM: 16 progression long run

8:35, 8:08, 7:35, 7:34, 7:09

6:45, 6:29, 6:35. 6:28, 6:13

5:49, 5:35*, 5:24, 5:26, 5:21, 5:19

* Bethesda tunnel mile messed with GPS. we were most certainly going faster than 5:50 pace, we were in the 5:30s somewhere.

Good long run this morning. I went into it tired.  I've had a great week of training this week and have been able to get plenty of sleep and have kept my diet more or less pretty good. Im not sure how fast I'll run at Shamrock but I'm thinking I'm going to at least PR for sure.

Add Comment
Total Distance
97.50
Saucony Ride 7.2 Miles: 22.00Adidas SNG Boost 7 Miles: 40.50Saucony Kinvara 5.1 Miles: 19.00
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