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Week starting Apr 09, 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
96.00
Saucony Ride 8 Miles: 17.00Saucony Triumph ISO2 Miles: 8.00NB Vazee Pace Miles: 19.00Adidas Glide Boost 8.3 Miles: 47.00
Total Distance
17.00

AM: 16 mile progression run with a mile cool down

PM: off. a little walking the clear the legs

Getting some decent long runs in before Columbus. This  one was a good run but I got pulled out a little too fast a little too early in the run but not too bad. Last 8 miles: 6:14,6:03,5:49,5:40,5:29,5:27,5:27,5:27

Saucony Ride 8 Miles: 17.00
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Total Distance
13.00

AM: 8 miles easy

PM: 5.3 easy + standard core routine, stretch, foam rolling

another early non-run-commute day. Warm, with hobby joggers and fair weather cyclists clogging the trails.

Saucony Triumph ISO2 Miles: 8.00
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Total Distance
15.00

AM: 2.7 WU 2x800,2x1600,800 2.5 CD

PM: 5 miles + alt. core routine, stretch, foam rolling

2:32,2:28,4:56,4:53,2:23. Could have done another rep but George thought better of it and called it. I think he's right. This was the fastest workout I've done in awhile. Better to not over reach. Hot this afternoon, about 85 degrees and humid. gross

NB Vazee Pace Miles: 10.00Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
13.00

AM: 8 miles + stretch, foam rolling

PM: 5 miles

humid this morning.

Adidas Glide Boost 8.3 Miles: 13.00
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Total Distance
14.00

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

PM: 3 WU 3200,1600 cruise intervals 2.5 CD

Tired and flat today but kept it light since I'm doing a 4321 workout this weekend. 10:38.5:15

 

NB Vazee Pace Miles: 9.00Adidas Glide Boost 8.3 Miles: 5.00
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Total Distance
14.00

AM: 6 easy + alt. core routine, stretch, foam rolling

PM: 8 miles around Crystal City, and cooling down with Jenn

Tired and slow this morning.

Adidas Glide Boost 8.3 Miles: 14.00
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Total Distance
10.00

AM: 10 miles easy over hilly terrain and trails

Adidas Glide Boost 8.3 Miles: 10.00
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Total Distance
96.00
Saucony Ride 8 Miles: 17.00Saucony Triumph ISO2 Miles: 8.00NB Vazee Pace Miles: 19.00Adidas Glide Boost 8.3 Miles: 47.00
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