| 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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| Adidas SNG Boost Miles: 37.00 | Saucony Ride 6 Miles: 33.00 | Saucony Kinvara 4 Miles: 10.00 |
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| | 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.
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| Adidas SNG Boost Miles: 11.50 | Saucony Ride 6 Miles: 4.00 |
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| | 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.
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| Adidas SNG Boost Miles: 13.00 |
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| | 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.
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| Saucony Kinvara 4 Miles: 10.00 | Adidas SNG Boost Miles: 4.50 |
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| | 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.
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| Adidas SNG Boost Miles: 8.00 | Saucony Ride 6 Miles: 5.00 |
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| | 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.
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| Saucony Ride 6 Miles: 12.00 |
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| | AM: 7 miles + standard core routine and foam rolling
PM: 5 miles easy with 6minutes of tempo-10K pace up the hill
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| Saucony Ride 6 Miles: 12.00 |
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| | 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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| Adidas SNG Boost Miles: 37.00 | Saucony Ride 6 Miles: 33.00 | Saucony Kinvara 4 Miles: 10.00 |
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