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Week starting Mar 11, 2018

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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
72.00
Saucony Ride 10 Miles: 14.00Adidas Supernova.3 Miles: 48.50Saucony Kinvara 7.1 Miles: 9.50
Total Distance
14.00

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

Saucony Ride 10 Miles: 14.00
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Total Distance
13.00

AM: 8 miles + some core, foam rolling

PM: 5 miles with 5x20sec strides + standard core routine

Adidas Supernova.3 Miles: 13.00
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Total Distance
14.00

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.

Adidas Supernova.3 Miles: 4.50Saucony Kinvara 7.1 Miles: 9.50
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Total Distance
12.00

AM: 7 miles

PM: 5 miles + 5x10sec hill sprints + standard core routine, foam rolling

Windy and cold

 

Adidas Supernova.3 Miles: 12.00
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Total Distance
10.00

PM: 10 miles + standard core routine, foam rolling

Very windy again

Adidas Supernova.3 Miles: 10.00
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Total Distance
5.00

PM: 5 miles with 5x20sec strides

Windy as all he'll again. Racing Sunday, feeling good

Adidas Supernova.3 Miles: 5.00
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Total Distance
4.00

PM: 4 miles + a few strides and stretching 

Adidas Supernova.3 Miles: 4.00
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Total Distance
72.00
Saucony Ride 10 Miles: 14.00Adidas Supernova.3 Miles: 48.50Saucony Kinvara 7.1 Miles: 9.50
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