| 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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| Saucony Ride 7 Miles: 55.00 | Saucony Triumph ISO Miles: 17.50 | Saucony Kinvara 5 Miles: 10.00 |
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| | 13 easy to moderate/ hilly
awesome weather, first run where I felt good again
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| Saucony Ride 7 Miles: 13.00 |
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| | AM: 9 easy + barefoot run and barefoot strides and drills
PM: 4.5 easy
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| Saucony Triumph ISO Miles: 4.50 | Saucony Ride 7 Miles: 9.00 |
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| | AM: 2+ WU (400,800,1200,1200,800,400 + 200,200) 3 CD
75, 2:30, 3:42, 3:42, 2:25, 68, 30, 30
PM: 4 slow + alternate core routine, foam rolling, stretching
first workout back where I am feeling a little better.
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| Saucony Kinvara 5 Miles: 10.00 | Saucony Triumph ISO Miles: 4.00 |
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| | AM: 9 easy + alternate core routine, stretch, foam rolling
PM: 5 easy
hot/humid, slow running due to amazing amounts of sweat. drinking water constantly, it's not even June
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| Saucony Ride 7 Miles: 14.00 |
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| | AM: 9 easy + standard core routine
PM: 5 easy + 6x100m strides, drills + barefoot run
hot/humid
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| Saucony Ride 7 Miles: 14.00 |
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| | 4 easy + a couple strides/drills
racing tomorrow to see where I am at
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| Saucony Triumph ISO Miles: 4.00 |
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| | Race: |
We've Got Your Back 5K (3.107 Miles) 00:16:48, Place overall: 6, Place in age division: 4 | | Ran like shit today. First 5K since November, it was a rust buster to see where I was at after the marathon. Just couldn't get my legs to move at all nor could I summon the ability to dig really deep despite my best tries. It was hilly and very hot but still I figured I could have least ran my tempo pace....or i should say the tempo pace I used to have back in March when I was on fire and tough as nails. I ran 15:56 for the last 5K in my half marathon but could only manage 16:48 today as a rust buster. Obviously I've been tired from training in this heat, which I've not adjusted to yet. Kind of frustrating today really.
Went out at sub 5:00 minute pace at the first mile but had already fallen off the pack. The pack's pace just felt too hard and fast. I couldn't hang on. When I finished, I barely felt winded, like I could do it again, twice in a row, but I couldn't move my legs any faster. My legs are suffering from marathonitis, a hard condition to break. The only cure is more 5K races/workouts.
lessons:
1. the heat affects me, drink lots of water
2. Friday night dinners of beer and bar food do not make for good running
3. I need more time for longer duration at 5K pace in order to learn how to hurt again. 10 mile to marathon pace is easy compared to an all out 5K effort.
Going forward I need to clean up my diet, spend a little more time working on 5K pace, keep up with my hill sprints/strides. I'm getting my volume in but my workouts have sucked ass the last two weeks.
Results
PM: 5 easy
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| Saucony Triumph ISO Miles: 5.00 | Saucony Ride 7 Miles: 5.00 |
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| Saucony Ride 7 Miles: 55.00 | Saucony Triumph ISO Miles: 17.50 | Saucony Kinvara 5 Miles: 10.00 |
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