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Week starting Mar 20, 2016

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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
85.50
Saucony Triumph ISO.2 Miles: 26.50Adidas SNG Boost 7 Miles: 41.50Saucony Kinvara 5.1 Miles: 17.50
Total Distance
12.50

AM: 12.5 with .5 straights and curves

feeling better still today butwhen I did the stride outs on the straights and curves I felt predictably sluggish, but that will come back when 100% of my strength returns. I'm not so sad I missed Shamrock.  My teammates ran it today and it was 40 degrees, stedy rain with 20-30 mph. times were pretty slow there and I wouldn't have been a happy camper if I did race anyway.  Looking to run the Delaware half in May now, I have that to look forward to. 

Saucony Triumph ISO.2 Miles: 12.50
Comments(1)
Total Distance
12.00

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

PM: 5 easy + 6x10sec hill sprints

actually feel good this morning. sluggish doing the short hill sprints

Adidas SNG Boost 7 Miles: 12.00
Add Comment
Total Distance
8.50

AM: 2.5 WU 1200, 800, 400, 1200 4 CD

PM: rest

The workout was suposed to be 2-3 x (1200,800,400). I felt funny but still ran on pace for the first set. The beginning of the next 1200 it was like I was hit by an anvil. My legs tightened up and I could no longer run fast. George said before the workout that the effects of my sickness would probably rear its ugly head in the middle of the workout, and sure enough it did.  Whatever I had last week it knocked my body on its ass. I need to keep recovering and taking care of myself so I can return to form.

Saucony Kinvara 5.1 Miles: 8.50
Add Comment
Total Distance
13.50

AM: 8 easy + alt. core, stretch, foam rolling

PM: 5.5 with .5 S and C

Adidas SNG Boost 7 Miles: 13.50
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Total Distance
14.00

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 6 easy with 4x200m included

Warm. Spring has sprung. Blossoms, flowers, and dodging joggers and cyclists

 

Saucony Triumph ISO.2 Miles: 14.00
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Total Distance
13.00

AM: 2.5 WU 6.4 K tempo. 2.5 CD  (1600m splits: 5:28, 5:18, 5:15, 5:10)

PM: 4 easy + alt core routine, stretch, foam rolling.

felt much better this morning.  Warm and humid. Went shirtless. Evening run was nice but for dodging tourists by the cherry blossoms

Saucony Kinvara 5.1 Miles: 9.00Adidas SNG Boost 7 Miles: 4.00
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Total Distance
12.00

AM: 12 easy this morning. Very nice today with cherry blossoms at peak bloom

Adidas SNG Boost 7 Miles: 12.00
Add Comment
Total Distance
85.50
Saucony Triumph ISO.2 Miles: 26.50Adidas SNG Boost 7 Miles: 41.50Saucony Kinvara 5.1 Miles: 17.50
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