| 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: 19.50 | Adidas Supernova.4 Miles: 31.00 | Saucony Breakthru Miles: 5.00 | Adidas Takumi Sen Flats Miles: 5.00 |
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| | AM: 10 with 8 x 200m
PM: 1 hr. pool run
got a little work in without doing too much before a race on Wednesday. man it's getting hot. I felt much better today after two nights of 8 hr sleep and a 3 hr nap yesterday. I think my body just needed to catch up on recovery.
33,34,32,32,32,31,30,30
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| Saucony Kinvara 7.1 Miles: 10.50 |
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| | AM: 7 miles
PM: off. racing Wednesday
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| Adidas Supernova.4 Miles: 7.00 |
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| | AM: 5 miles with 3x200m. Hot and humid
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| Saucony Breakthru Miles: 5.00 |
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| | Race: |
Firecracker 5K (3.107 Miles) 00:15:46, Place overall: 3, Place in age division: 3 | | AM: 1.8 WU 5K race 2.1 CD
Official race time: 15:45. Well what can I say? My PR in the 5K is 15:24 and I ran that pace today but for a tougher course added to the fact that it was a long course and there you go. I ran exceptionally well and stayed strong when it got tough. Did I mention the fact that it was 80 degrees with a 75 dew point at start time? I can't wait for a flat, accurate course on a 55 degree day. I feel like I could break 15:20.
Started by feel, ran with Stein, Whitlow, and Greg for the first two miles. Stein took off as expected at the 2 mile mark. Greg did a short burst to gap me a bit. I fought quite hard and Greg was not able to open a larger gap but I was also not able to catch him.
Considering the conditions today I did really well and won 100 bucks too. I wonder what I would have run on the flatter, cooler Lima 5K course. I'm guessing 15:20s for sure. Strava auto splits from my GPS: 4:58,4:54,4:58, (4:57 pace last .2)
results
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| Adidas Takumi Sen Flats Miles: 5.00 | Adidas Supernova.4 Miles: 2.00 |
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| | AM: 8 miles on trails + standard core routine
PM: 4 miles
Humid as shi t again.
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| Adidas Supernova.4 Miles: 12.00 |
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| | AM: 10 miles around Burke lake
Very humid again. Even shoes were soaked
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| Adidas Supernova.4 Miles: 10.00 |
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| | AM: 3 WU 3x(400,300,200),200 2.8CD
Wonderful weather with low humidity and in the low 60s. Getting that final mile workout in before the mile race next Friday evening. It's amazing how little volume makes you so tired when done at mile pace. 200m recovery after the 400 and 300 then 400m recovery after the 200 to separate sets. I wanted to do 4x200 after but my legs were done and I had enough.
Lets see if I can remember all of my splits: (65,49,31)(64,48,32)(65,49,32)31
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| Saucony Kinvara 7.1 Miles: 9.00 |
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| Saucony Kinvara 7.1 Miles: 19.50 | Adidas Supernova.4 Miles: 31.00 | Saucony Breakthru Miles: 5.00 | Adidas Takumi Sen Flats Miles: 5.00 |
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