| 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: 28.00 | Adidas Supernova.3 Miles: 46.00 | Saucony Kinvara 7 Miles: 20.50 |
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| | AM: 3 WU 3x3 mile with a mile easy in between. 1 CD
PM: 1 hr. Pool run + lots of foam rolling
George came up with this workout (surprising I know) for me. The idea initially was to do 3x3 mile with an easy mile in between reps on the tow-path in 5:30, which is between tempo and marathon pace. Since the towpath was too wet I did them around Haine's which made them a little faster. Felt good through the second rep. The third rep started to hurt at 1.5 miles but it wasn't too bad. Pretty good workout. 16:24, 16:22, 16:16
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| Saucony Ride 10 Miles: 16.00 |
| | Comments(3) |
| | AM: 5.5 miles slow recovery + standard core routine
PM: 5 miles. feeling better
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| Adidas Supernova.3 Miles: 10.50 |
| | Add Comment |
| | AM: 3 WU 2000,4x800 2.5 CD
PM: 5 miles + kettlebell routine
I was a bit worried going in just a day after I did a big long run but the recovery day yesterday did the trick and felt great today. Ran quickly with not much effort. I could have done another rep but it’s best not to over do it while everything is looking great. I need to stay healthy and I will race well this spring. 6:19,2:25,2:25,2:24,2:24. Hopefully I can get a long tempo in Friday
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| Saucony Kinvara 7 Miles: 10.00 | Adidas Supernova.3 Miles: 5.00 |
| | Add Comment |
| | AM: 8 miles sweaty and shirtless. In February.
PM: 6 miles with a mile barefoot + standard core routine
Very warm and messed up weather today. It was 80 degrees with high humidity. I checked the Hollywood FL weather today since we were there two weeks back. It was 80 degrees as well. We literally have FL weather. A record high for the day.
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| Adidas Supernova.3 Miles: 14.00 |
| | Add Comment |
| | AM: 5 miles
PM: 7 miles with 4x20sec strides + standard core routine
Cooler with rain tonight
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| Saucony Ride 10 Miles: 12.00 |
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| | AM: 3.3 WU 8K Tempo 2.3 CD
PM: 4.6 miles
8K tempo in 26:36 in a cold rain/mist. I couldn't get warm and my legs felt like crap for the first mile, which was pretty slow. Once we were able to warm up a bit we actually got to around tempo pace. I was tired by the last two laps. 1600m splits: 5:34,5:20,5:18,5:13,5:11. I guess that makes sense that I probably got 20 minutes at my threshold pace during this run.
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| Saucony Kinvara 7 Miles: 10.50 | Adidas Supernova.3 Miles: 4.50 |
| | Add Comment |
| | AM: 12 miles easy with Jenn
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| Adidas Supernova.3 Miles: 12.00 |
| | Add Comment |
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| Saucony Ride 10 Miles: 28.00 | Adidas Supernova.3 Miles: 46.00 | Saucony Kinvara 7 Miles: 20.50 |
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