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Freedom 5K

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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.

 

 

Favorite Blogs:

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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
41.00
890v.3 Miles: 30.00
Total Distance
6.00

Well I went out to run a 5K this afternoon.  Some big time local Kenyans and Ethiopians were out to win some big money.  The winner ran 14:15. But take this with a grain of salt.  Apparently there was some course cutting by a few and the turn-a-round had no cone, no marker, and people just decided when to turn around.  What a joke.  However, I am disturbed at how slow I am despite putting in many more miles. I ran 16:45

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Total Distance
8.00

8 easy-moderate with the last mile at 10K effort

890v.3 Miles: 8.00
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Total Distance
2.00

2 miles in my Vibram Five Fingers of all things.  I've noticed my turnover is sucking.  It's heavy and slow like a marathoner.  One thing I've neglected in my training are my barefoot runs and barefoot drills and hill sprints.  The act of barefoot running keeps your feet light and your turnover fast, at least for me.

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Total Distance
0.00

off.  traveled back home to Ohio.  I have a good soreness in my calves and ankles.  Not bad but good.  Always feel better after a little barefoot run and a few hill sprints.

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Race: Freedom 5K (3.107 Miles) 00:16:03, Place overall: 3, Place in age division: 2
Total Distance
9.00

I've run this race on and off for as long as I can remember. I was 16 when I first ran it and it always brings back a lot of memories of the "glory days." I've run it in 2002, 2003, 2004, 2005, 2009, 2011, and now 2013. I've never finished so well as I have today however.

The first thing I noticed when I got into Ohio was how low the temp/humidity felt compared to the swampy nastiness down here in DC.  My mom was talking about how humid it was but it didn't seem to bother me.  It was 72 and overcast at start time.  That's about as good as it is going to get for a summer race.

 I warmed up and ran into my friend Justin Dickman and his wife.  Dickman has been around awhile at this race and almost always wins. I ran with him when we were in high school and his dad graduated with my dad and even dated my aunt back in the 70s. Anyway it was great to see him again.

I wasn't too worried about the outcome since I've been less than stellar at races lately. I just took it out easy at a pace that I thought felt good to me.  By starting nice and steady I had room to go faster toward the end. Turns out I executed it very well. The first mile was 5:08 then the second was 5:01 but of course that marker was off.  Dickman and this other fast guy were still in sight which is something I never thought I could pull off.  I dropped the brother of the guy I used to run the mile against in high school and proceeded to drop the rest on the "hills" on the bike path in Farot Park in Lima.  Coming up the last turn I kicked it in and was astonished to see the clock at the 15:50s as I ran the last hill.  Set a PR which I was very thankful to do.

This tells me that I'm on the right track and that the consistency I've been working on is going to set me up for a great fall.  After the half in September there is no doubt in my mind that I'll be able to drop a sub 16:00 on a nice crisp October morning this fall.  Can't wait until then! 

Results 

Article on the race 

 

890v.3 Miles: 6.00
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Total Distance
10.00

10 easy around Ottawa

890v.3 Miles: 10.00
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Total Distance
6.00

only managed to squeeze in a sixer before the wedding.

890v.3 Miles: 6.00
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Total Distance
41.00
890v.3 Miles: 30.00
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