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Week starting Feb 24, 2013

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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
71.00
New Balance 890v.2.4 Miles: 57.00Saucony Kinvara 3 Miles: 14.00
Total Distance
8.00

8 easy recovery run.  Legs are pretty dead tired.  The beer last night probably didn't help. Warm 52 but windy. nice day.

New Balance 890v.2.4 Miles: 8.00
Comments(1)
Total Distance
8.00

8 easy at lunch.  Beautiful day for a run.

New Balance 890v.2.4 Miles: 8.00
Add Comment
Total Distance
12.00

5 easy during lunch

it was raining hard with winds at 25mph and cold--ridiculous weather really. I met up with a group of runners called the Capital Area Runners for a workout.  There are a couple of fast guys and some guys my speed.  I think I am going to join them and run for their club so you may see me in a new singlet during my next race!  We were supposed to do 8 x 800 but with this shitty weather we only did 6 with a 400 jog in between.  Not Hanson's strength running I know but it is what I needed.  I needed some faster stuff after that 20 miler on Saturday.   

Saucony Kinvara 3 Miles: 7.00New Balance 890v.2.4 Miles: 5.00
Add Comment
Total Distance
8.00

8 easy at lunch.  beautiful pre-spring day.  Breezy, 52 degrees. Legs are tired from yesterday but that's to be expected.

New Balance 890v.2.4 Miles: 8.00
Add Comment
Total Distance
12.00

5 miles easy at lunch (standard core routine)

mile WU

3 mile tempo on track about 5:30-33 pace

800 jog

1 mile faster in 5:05

about 2 mile CD

Workout at the track with CAR members.  Good day.  I like it.  It would probably be better if I were doing things like 3x3 mile, 10 mile MP, etc.  Problem is is that I really don't have the time with the workday and long commute. I'm tired and I have a nice 20 miler tomorrow. 

 

Saucony Kinvara 3 Miles: 7.00New Balance 890v.2.4 Miles: 5.00
Add Comment
Total Distance
8.00

8 recovery/easy. Went slower than usual because my legs are dead.

New Balance 890v.2.4 Miles: 8.00
Add Comment
Total Distance
15.00

legs were very tired going into this run.  I was doubting if I would make it to 20.  The workout Thursday and the constant mileage is catching up to me.  I ran with Brian but it was clear I would running out of juice toward the end. Not necessarily bad that I didn't make it 20, but I needed more recovery after the speed this week. Averaged in the 6:50s. Next week will be another big week then I'll take a down week and run the DC Rock N Roll half.

New Balance 890v.2.4 Miles: 15.00
Comments(2)
Total Distance
71.00
New Balance 890v.2.4 Miles: 57.00Saucony Kinvara 3 Miles: 14.00
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