Pool Running is Fun

Week starting Mar 15, 2015

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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
78.50
Saucony Ride 6 Miles: 38.50Adidas SNG Boost Miles: 26.00Saucony Kinvara 4 Miles: 10.00
Total Distance
21.50

AM: 21 mile progression run. This run was kind of strange since we had to dodge some flooded spots in the middle sections and because I had some strange blood sugar issues.  I started fine then at three shot bloks at 1hr. 20 minutes into the run. I did not eat breakfast this morning. Then I literally felt like I hit the wall a few miles into the last section but then all of a sudden I had energy again out of nowhere...the shot bloks must have kicked in and fueled me to the end. Lesson is that I need to eat a good breakfast two hours or so before race time, and carefully ingest simple carbs and more water during the race.

8:26, 7:48, 7:34, 7:32, 7:22, 7:28, 7:19

6:46, 6:50, 6:34, 6:35, 6:35, 6:48, 6:26

5:59, *7:22, 5:30, 5:30, *5:41, 5:34, 5:38

You can see that I went really fast on the last section. The 7:22 is wrong because the GPS was in the tunnel the whole time.I was going 5:40s pace or so then. the 5:30s were too fast but I decided to keep going...the 5:41 is when the monkey jumped on my back but I finished strong in 5:34-38. I did this after a 100 mile week. Obviously the intense training is really working. However, I really put the petal to the metal and I'm hurting now...a touch of the intense pain and hurt I'll experience in the latter stages of the marathon: the worst pain I've ever endured in my life.

PM: 40 min. Pool run

 

Saucony Ride 6 Miles: 21.50
Comments(1)
Total Distance
13.00

AM: 8 easy + standard core routine; foam rolling

PM: 5 easy. warm

Adidas SNG Boost Miles: 13.00
Add Comment
Total Distance
14.00

AM: 9 easy + standard core routine

PM: 5 slow+ foam rolling

legs are reallytired this afternoon. the 11 hour work day yesterday probably didn't help recovery. Going to be cold again tomorrow.

Saucony Ride 6 Miles: 14.00
Comments(2)
Total Distance
10.00

AM: 2.5 WU 20x400m @ 10K pace with 100m continuous recoveries. 2 CD (about 10 total)

Shortened he workout by 5 reps due to the race this weekend. I've been pretty tired but this workout went well with most reps at 76-78 seconds. getting excited for this weekend.

PM: off. mini taper time!

Saucony Kinvara 4 Miles: 10.00
Add Comment
Total Distance
13.00

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy + 5x10 sec hill sprints + barefoot run

Adidas SNG Boost Miles: 13.00
Comments(1)
Total Distance
4.00

PM: 4 easy + 5x80m fast strides and drills

Add Comment
Total Distance
3.00

3 easy + drills and strides. 

 

Saucony Ride 6 Miles: 3.00
Add Comment
Total Distance
78.50
Saucony Ride 6 Miles: 38.50Adidas SNG Boost Miles: 26.00Saucony Kinvara 4 Miles: 10.00
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