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Week starting Mar 19, 2017

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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
92.50
Saucony Ride 8 Miles: 17.00Adidas Glide Boost 8.2 Miles: 42.50NB Vazee Pace Miles: 20.50Saucony Triumph ISO2 Miles: 12.50
Total Distance
17.00

I decided to run a race with my friend Jill and to pace her in her attempt at a fast road 5K. I went ahead and started from home and ran toward DC and ran a couple of 5:40-5:50 miles at the tail end of the run. My legs were a little tired but not bad.  It's actually very easy to run 18:00 5K pace and the I'll admit that the fact that I could have dropped a sub 5:00 mile at any moment to win the race by a lot was kind of a cool thought. I never did this though since was not there to race. It was actually a lot of fun (more fun thatn suffering yesterday).  My legs were definitely tired afterward though.

Saucony Ride 8 Miles: 17.00
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Total Distance
10.00

AM: 5 easy + standard core routine, stretch, foam rolling

PM: 5 easy

keeping it easy and light today to recover from the last two days.

Adidas Glide Boost 8.2 Miles: 10.00
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Total Distance
15.00

AM: 3 WU  2x1600,2x800,2x400 2.3 CD       5:03,4:56,2:23,2:20,67,66 

PM: 5 miles + standard core routine, stretch, foam rolling

Pretty decent workout

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.2 Miles: 5.00
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Total Distance
12.00

AM: 7 miles slow + alt. core routine, stretch, foam rolling

PM: 5 miles easy

Very windy this morning and underdressed. I left home at 52 degrees but it was 39 with gale force winds by the time I made it to work. Hands nearly froze off.

Adidas Glide Boost 8.2 Miles: 12.00
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Total Distance
12.50

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

PM: 5 miles + 5x11sec hill sprints

cold, in the high 20s but far less windy. More comfortable because I dressed for winter. This may be the last time I run in tights until late November, as it's no longer going to be below freezng at night any time too soon. I'd wager we won't see a below freezing temp until November. I've been wrong about the weather before though.

Saucony Triumph ISO2 Miles: 12.50
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Total Distance
15.00

AM: 3 WU 5 mile tempo 2.5 CD

PM: 4.5 easy + alt. core routine, stretch, foam rolling

Had to stop and tie my shoe in the middle then ran backwards to rejoin Philippe so my splits below are what Philippe had. I Actually ran about 8.2k total. 1600 Splits: 5:34,5:25,5:20,5:16,5:13

NB Vazee Pace Miles: 10.50Adidas Glide Boost 8.2 Miles: 4.50
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Total Distance
11.00

AM: 11 miles easy

PM: off

Adidas Glide Boost 8.2 Miles: 11.00
Add Comment
Total Distance
92.50
Saucony Ride 8 Miles: 17.00Adidas Glide Boost 8.2 Miles: 42.50NB Vazee Pace Miles: 20.50Saucony Triumph ISO2 Miles: 12.50
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