Pool Running is Fun

Week starting Feb 28, 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
85.50
Adidas SNG Boost 7 Miles: 41.50Saucony Kinvara 5.1 Miles: 19.00Saucony Triumph ISO.2 Miles: 8.00
Total Distance
17.00

AM: 17 mile 4321 run

PM: 1 hr. pool run

My GPS started doing some strange shit toward the end of the run.  For instance, it said I ran 5:11 then 6:11 for two miles when the effort was exactly the same so I had to delete the run.  I know I averaged about 5:30 for the 4, 5:30 for the 3, then 5:20s for the two and ran 5:15 for the last pickup mile.  Good run. 

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Total Distance
13.50

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5.5 w/.5 straights and curves.

Nice and spring like day.  The only complaint I have is the legions of joggers and cyclists on the trails.  It's nice that people are getting out the door and being active but I have a twinge of elitist feeling like it was better when it was cold because I had the trails to myself!

 

Adidas SNG Boost 7 Miles: 13.50
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Total Distance
14.50

AM: 2.5 WU 1600, 6x800m  5:01, 2:25, 2:26, 2:27, 2:24, 2:27, 2:25 2 CD

PM: 4 easy + lifting routine, stretch, foam rolling

I had some difficulties pacing the 800s. George wanted negative splits so I slowed down the first lap and sped up the second but I noticed my overall rep time slowed when doing this. The fastest reps were the ones I evenly or positively split but I felt much better on the negative split reps.  I wish Greg was around, he can pace these better than I can. Still a great workout but the splits don't look pretty.

Saucony Kinvara 5.1 Miles: 10.50Adidas SNG Boost 7 Miles: 4.00
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Total Distance
12.00

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 5 easy

Today was one of those very windy backwards days. It started at 50 degrees with a 38 wind chill for the morning run to work and it was 40 degrees with a 24 wind chill in the evening. About blew over on Key bridge. too tired to do any strides. Work was crazy today and winter is back with cold temps again

Adidas SNG Boost 7 Miles: 12.00
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Total Distance
8.00

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

PM: off

felt better this morning after 9.5 hours of dead sleep. Feeling run down this evening. Super busy at work. I need a rest so I took the evening off.

 

Saucony Triumph ISO.2 Miles: 8.00
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Total Distance
8.50

AM: 2.5 WU 6400m tempo 2 CD. (5:28, 5:26, 5:17, 5:26)

PM: off, rest.

Felt terrible this morning. My body feels week and tired and I've got a sore throat. Pretty shitty tempo attemp so I capped it at about 4 miles. skipped the extra run to go to bed early.

Saucony Kinvara 5.1 Miles: 8.50
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Total Distance
12.00

AM: 12 easy

felt much better today. Only got one run in though

Adidas SNG Boost 7 Miles: 12.00
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Total Distance
85.50
Adidas SNG Boost 7 Miles: 41.50Saucony Kinvara 5.1 Miles: 19.00Saucony Triumph ISO.2 Miles: 8.00
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