Pool Running is Fun

Week starting Feb 22, 2015

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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
81.00
Adidas SNG Boost Miles: 37.00Saucony Ride 6 Miles: 33.00Saucony Kinvara 4 Miles: 10.00
Total Distance
15.50

noon: 11.5 easy. Greg came over and we ran a strange route due to snow.

PM: 4 easy

today was "normal" weather and the high reached 47. After last night's snow storm, everything was soaked and there were snow mounds and puddles everywhere. It felt amazing to run outside in shorts and not have your hands or face freeze off. back to the polar air though. The low for Tuesday morning's workout is just 7 degrees.

Adidas SNG Boost Miles: 11.50Saucony Ride 6 Miles: 4.00
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Total Distance
13.00

AM: 7 miles + standard core routine, foam rolling. Fell on my ass while waiving to a teammate I passed on the trail. The melting/re-frozen ice is in black patches everywhere. I'm alright though but I got a late start and couldn't get 8 in.

PM: 6 miles. windy, cold and icy. Low tonight is 6. race morning will be 18. this cold is really starting to grind my gears. It looks like a big warmup is on the way in March but I was hoping that it would at least be 30 degrees on race morning. Anything under 30 I've noticed is hard to get in fast efforts.

Adidas SNG Boost Miles: 13.00
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Total Distance
14.50

AM: 1.5 WU 25x400m @ 10K pace with 100m floats between reps. 1.5 CD.

12 degrees, freezing.  What else is new? legs got a good workout but were cold. my face/nose hurt.

PM: 4.5 slow + alternate core routine, foam rolling.

Saucony Kinvara 4 Miles: 10.00Adidas SNG Boost Miles: 4.50
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Total Distance
13.00

AM: 8 slow/recovery

ran before work this morning. Legs are pretty tired from yesterday. It's my late night, can't run to work due to having to take my lap-top home. Going out to Ashburn tomorrow for training and thus begins the very busy season at work on Friday.

PM: 5 easy during my lunch break. It was warm and I overdressed. It was amazing: the unpassable rock solid ice patches were melting. Of course I fell down again on a patch that remained.  Running in 43 degrees is so nice!..can't wait until all of that garbage snow has melted. alas, it will not be for awhile...the high the next two days is just 30 degrees, 2 degrees below the "normal" low.

 

Adidas SNG Boost Miles: 8.00Saucony Ride 6 Miles: 5.00
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Total Distance
13.00

AM: 6 miles through heavy snow. tired, legs are slow.

PM: 6 miles + 6x100m fast strides and full drill set + barefoot run

easier day because I felt like crap this morning. I felt fine this evening.

Saucony Ride 6 Miles: 12.00
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Total Distance
12.00

AM: 7 miles + standard core routine and foam rolling

PM: 5 miles easy with 6minutes of tempo-10K pace up the hill

 

Saucony Ride 6 Miles: 12.00
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Total Distance
0.00

PM: 1 hr pool run.

Legs were still tired today and I needed a day off. The day before a race is as good of day as any. Of course I still got some work in doing a pool run. No long runs during this week makes my total a paltry 81 miles. Needed a down week though.

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Total Distance
81.00
Adidas SNG Boost Miles: 37.00Saucony Ride 6 Miles: 33.00Saucony Kinvara 4 Miles: 10.00
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