| 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 10 Miles: 14.00 | Adidas Supernova.3 Miles: 48.50 | Saucony Kinvara 7.1 Miles: 9.50 |
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| | AM: 14 miles with the last 5 MP+: 5:47,5:37,5:30,5:25,5:21. Felt easy running fast. Slightly shorter run since I'm running a halfway week.
PM: 1 hr. Pool run + foam rolling
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| Saucony Ride 10 Miles: 14.00 |
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| | AM: 8 miles + some core, foam rolling
PM: 5 miles with 5x20sec strides + standard core routine
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| Adidas Supernova.3 Miles: 13.00 |
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| | AM: 2.8 WU 6x800m 2.7 CD + some core, foam rolling
PM: 4.5 miles
Very cold this morning for this time of year with a stiff winter wind on the back stretch. I believe the wind chill was 20 degrees and it was about 32 degrees. As a result our splits were slower but the effort is what is important. We didn't do too many since most of us are running the Shamrock Half marathon this weekend. 2:33,2:32,2:32,2:31,2:29,2:29.
Although I really enjoy running tempos and long runs with Greg, I find that I like doing intervals alone most of the time. For whatever reason I feel like I have more control with the amount of recovery time I'm getting, the intensity I'm going, and the volume of the overall workout. After recovery from Shamrock I may venture out to the hills again in place of a track V02 day.
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| Adidas Supernova.3 Miles: 4.50 | Saucony Kinvara 7.1 Miles: 9.50 |
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| | AM: 7 miles
PM: 5 miles + 5x10sec hill sprints + standard core routine, foam rolling
Windy and cold
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| Adidas Supernova.3 Miles: 12.00 |
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| | PM: 10 miles + standard core routine, foam rolling
Very windy again
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| Adidas Supernova.3 Miles: 10.00 |
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| | PM: 5 miles with 5x20sec strides
Windy as all he'll again. Racing Sunday, feeling good
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| Adidas Supernova.3 Miles: 5.00 |
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| | PM: 4 miles + a few strides and stretching
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| Adidas Supernova.3 Miles: 4.00 |
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| Saucony Ride 10 Miles: 14.00 | Adidas Supernova.3 Miles: 48.50 | Saucony Kinvara 7.1 Miles: 9.50 |
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