| 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 6 Miles: 43.00 | Adidas SNG Boost Miles: 37.00 | Saucony Kinvara 4 Miles: 20.50 |
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| | AM: 2 WU 4 MP, 1 E, 3 MP, 1 E, 2 MP, 1 E, 1 MP, 2 E
6:00, 5:30, 5:34, 5:40
5:36, 5:36, 5:40
5:41, 5:39
5:38
I feel like I went a little too hard on the MP segments. I had to stop after the 2 mile MP segment to drop a deuce. Whatever it was that was brewing inside of me, it was like the exorcist when I finally hit toilet. Good God. The problem was I forgot about the time change, so I couldn't do the runners cleanse before the run.Also my GPS is screwy. no way I went 6:00 then 5:30 on that fiirst part.
PM: 45 minute pool run
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| Saucony Ride 6 Miles: 17.00 |
| | Add Comment |
| | AM: 9 easy + standard core routine. not all of the ice patches were melted...fell pretty hard on my hand/arm but otherwise I'm fine.
PM: 5 easy. 63 degrees. lots of dodging cyclists and fair weather joggers
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| Adidas SNG Boost Miles: 14.00 |
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| | AM: 2.5 WU 3 x (1200, 800, 400) 2 CD (11 total)
Great workout , I cannot remember all of the splits. recovery jogs were 1/2 the distance of the interval.
PM: 5 miles slow/recovery + alternate core routine and foam rolling.
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| Saucony Kinvara 4 Miles: 11.00 | Adidas SNG Boost Miles: 5.00 |
| | Add Comment |
| | AM: 8 miles + standard core routine, foam rolling
PM: 5 slow/recovery.
first run in only shorts and tech tee for many months
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| Adidas SNG Boost Miles: 13.00 |
| | Add Comment |
| | AM: 9 easy + standard core routine, foam rolling
PM: 5 easy + drills and 4x80m strides
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| Saucony Ride 6 Miles: 14.00 |
| | Add Comment |
| | AM: 2.25 WU 8K tempo run (5:51, 5:29, 5:20, 5:21, 5:17) 2.25 CD
I started the tempo and just couldn't move...my legs wouldn't go and I was worried but then they warmed up and I went pretty quickly with very little effort in the final three. I think this big mileage week is making my legs tired so It takes awhile to get into a fast groove but since I feel alright I know I'm not doing too much.
PM: 5 slow/easy + alternate core routine
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| Saucony Kinvara 4 Miles: 9.50 | Adidas SNG Boost Miles: 5.00 |
| | Comments(1) |
| | AM: 12 easy in the rain
PM: rest. no need to do this run. I am tired and I feel like second Saturday runs of 4 miles slow is just junk mileage.
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| Saucony Ride 6 Miles: 12.00 |
| | Add Comment |
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| Saucony Ride 6 Miles: 43.00 | Adidas SNG Boost Miles: 37.00 | Saucony Kinvara 4 Miles: 20.50 |
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