| 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 Kinvara 7.1 Miles: 28.50 | Adidas Supernova.4 Miles: 39.50 | Saucony Breakthru Miles: 13.00 |
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| | AM: 3 WU 2x200m,4x400m,2x200m 3 CD + standard core routine, foam rolling
PM: 1 hr. pool running
Intro to mile training or "we're not in high school anymore." I decided to get away from the monotony of the same old training for a month this summer and work on mile pace where I will attempt a sub 4:30 in a race in July. The legs need a new stimulus. 32,34,66,66,65,66,32,31
I ran to the track and did some warm up twos and hopped in. I got that feeling in the legs like I used too but after only 3 400s my legs were feeling it. They are certainly not used to this type of training which is why I'm doing it. Going to try a bit tougher workout next week and vary the recoveries.
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| Saucony Kinvara 7.1 Miles: 8.00 |
| | Comments(1) |
| | AM: 7 miles
PM: 5 miles + stretch routine
Very hot and humid on the way home, about 91 with dew points in the low 70s. Really gross
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| Adidas Supernova.4 Miles: 12.00 |
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| | AM: 2.5 WU 7x800m 2 CD 2:33,2:30,2:27,2:25,2:26,2:24,2:24
PM: 4 miles + standard core routine. Disgusting. only 79 but with a 74 dew point.
very hot/humid. Felt decent since the pace seemed slow after Sunday's foray into 400s at mile pace. The recoveries were pretty long-longer than the reps which makes no sense but since it was so hot it's not that big of a deal as our heart rates were higher than usual anyway.
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| Saucony Kinvara 7.1 Miles: 13.50 |
| | Add Comment |
| | AM: 7 miles
PM: 5.7 miles + standard core routine
much cooler this morning. Felt much better. This afternoon it was 77 but the dew point was 74. It was disgustingly gross. Sweat doesn't evaporate in those conditions.
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| Adidas Supernova.4 Miles: 12.50 |
| | Add Comment |
| | AM: 7 miles
PM: 5.7 miles plus alt core routine
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| Saucony Breakthru Miles: 13.00 |
| | Add Comment |
| | AM: Mile workout 2 : 1000,600,400,3x200
2.5 WU, strides
1000m cutdown (71,66,33) 5 min break
600m (66,33) 2.5 min break
400m (65) 1.5 break
3x200m (31,31,32) with 1 min breaks
2.1 CD
light rain, breezy. I was able to jog the 5 min break after 30 seconds and was able to jog after the 600 but after the 400 It was just a walking break and the 200 breaks were also walking. I wanted to hit 4 200s but my legs were done when I went backwards on the third one.
You end up breathing quite hard after the reps. It's not like doing 5K paced intervals where you can just keep on running and do a lot of volume. Running mile pace is pretty tough in any great volume. The lactic acid builds up rather quickly if you're not trained for it.
PM: 5 miles
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| Saucony Kinvara 7.1 Miles: 7.00 | Adidas Supernova.4 Miles: 5.00 |
| | Add Comment |
| | Noon: 10 miles easy with Tom and Greg
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| Adidas Supernova.4 Miles: 10.00 |
| | Add Comment |
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| Saucony Kinvara 7.1 Miles: 28.50 | Adidas Supernova.4 Miles: 39.50 | Saucony Breakthru Miles: 13.00 |
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