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Week starting Apr 28, 2013

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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
65.00
New Balance 890v.2.4 Miles: 42.50890v.3 Miles: 22.00
Total Distance
10.00

10 easy. Felt really strong today.  Maybe it was all the Budweiser I had last night.

New Balance 890v.2.4 Miles: 10.00
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Total Distance
8.00

8 easy. Planks, supermans, push-ups.  Goal today was to run slowly enough not to crack 7:00.  I started at 7:30 something and ended up averaging 7:13 with one mile at 7:00. I felt much better than normal throughout but I had to pay attention not to go to fast.

I'm doing this for a reason. The idea being that I want to cover a greater overall weekly mileage with quality workouts included.  In order to be able to absorb that and be healthy, I must slow down my easy runs to promote greater recovery.  Only then will I see better results. Sounds Lydiaresque

I guess this makes sense.  You can pound out fast easy runs at 50 miles a week and get away with it.  But as I've seen from experience, getting into the 70s with workouts included and a long work day, recovery must take precedence.

During this quick base bulid-up I want to get into the mid 70s-80s and stay there when I add workouts.  The key is being consistent and  not over doing it like I did with the marathon training. 

New Balance 890v.2.4 Miles: 8.00
Comments(1)
Total Distance
8.50

8.5 miles easy between 7:30-7:05 pace. 5x10 sec hill sprints.  Push-ups, ab machine, lateal row machine.

New Balance 890v.2.4 Miles: 8.50
Add Comment
Total Distance
8.00

8 miles easy.  A little warmer today.  I accidentally broke my new rule of no easy miles under 7:00 by dropping two 6:55s in there.  I think I went a little too fast because I was warmer due to the weather.  Once I get my mileage up I'm sure it won't be too difficult to go and stay slow on my easy days..

New Balance 890v.2.4 Miles: 8.00
Add Comment
Total Distance
8.00

8 easy. Push-ups, supermans, ab-machine  I did better today.  I seriously laid down 7:05 miles for four straight miles in the middle of my run and only broke 7:00 once!  Once I add doubles, my short run hopefully will be 8:00 pace.

The weather was awesome today.  I ran laps of this nature park trail in the 71 degree, low humidity, springtime. It's so much better building a base in this weather than it was in December. However, I'm missing out on some great racing weather....by the time I race next the DC heat/humidity will consume me. Oh well. Marathons take away race seasons!

New Balance 890v.2.4 Miles: 8.00
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Total Distance
10.50

10 easy on the Towpath + barefoot drills and 8 x 30 meter strides. Ab bench, core work, dips, etc.

Had a half day off from work so I took advantage of the beautiful weather and ran on the towpath.  I love my new 890 v. 3s.  New Balance has made a great shoe.  Much better than the 2s. 

890v.3 Miles: 10.00
Comments(1)
Total Distance
12.00

6 easy then picked it up to low threshold/steady state pace for five miles. First up tempo run since the marathon.  Ran most of the run on the trails since I do way too much running on the roads as it is.

here's how it went:

7:53, 7:22, 7:00, 7:10, 7:02, 7:02, (6:20, 6:14, 6:06, 6:05, 5:59), 7:53. 

890v.3 Miles: 12.00
Add Comment
Total Distance
65.00
New Balance 890v.2.4 Miles: 42.50890v.3 Miles: 22.00
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