Pool Running is Fun

Week starting Mar 25, 2018

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15% off for Fast Running Blog members at St. George Running Center!

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
95.50
Saucony Ride 10 Miles: 27.00Adidas Supernova.3 Miles: 48.50Saucony Kinvara 7.1 Miles: 20.50
Total Distance
14.00

AM: 14 miles progression with the last five in 5:43,5:32,5:31,5:30,5:29

PM: foam rolling + 1hr.2min. pool run

Felt good until last mile which I think is normal a week out from last week's race. I wanted to do 16 but George thought it unnecessary given I am only racing 10M/10k the next two months. Hopefully I can get a little extra work in during my interval day and tempo day this week.

Saucony Ride 10 Miles: 14.00
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Total Distance
13.00

AM: 8 miles

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

chilly this morning. It's going to warm up finally on Wednesday.

Adidas Supernova.3 Miles: 13.00
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Total Distance
15.50

AM: 2.7 WU 1600,4x800,2x400 2.7 CD + stick rolling, light core    

PM: 5.3 miles

Sluggish and heavy again this morning. Felt really cold, it was in the low 30s. Never really felt relaxed. Felt like my legs just wouldn't move. Got the work in though. 5:14,2:29,2:27,2:27,2:26,69,69

Adidas Supernova.3 Miles: 5.50Saucony Kinvara 7.1 Miles: 10.50
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Total Distance
13.00

AM: 8 miles

PM: 5 miles + 5x11sec hill sprints + light kettlebell

 

Adidas Supernova.3 Miles: 13.00
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Total Distance
13.00

AM: 7 miles

PM: 6 miles with  4x20sec strides + standard core routine

Very warm at 76 degrees this afternoon. Being used to afternoon highs in the 40s, this seemed hot.

Saucony Ride 10 Miles: 13.00
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Total Distance
15.00

AM: 2.9 WU 8K tempo (26:33) 2.2 CD

PM: 5 miles + alt. Core routine 

warm this morning-67. Went shirtless on the tempo since it was humid. Tomorrow morning will be in the low 30s again. Strange-ass weather. 1600m splits: 5:28,5:24,5:16,5:13,5:12. Felt alright and fell back from Greg a bit in the last mile but got some good work in without over-cooking myself

Adidas Supernova.3 Miles: 5.00Saucony Kinvara 7.1 Miles: 10.00
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Total Distance
12.00

Noon: 12 miles with 5 x 200m + standard core routine, foam rolling

Beautiful spring day 

Adidas Supernova.3 Miles: 12.00
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Total Distance
95.50
Saucony Ride 10 Miles: 27.00Adidas Supernova.3 Miles: 48.50Saucony Kinvara 7.1 Miles: 20.50
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