| 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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| Adidas Supernova.4 Miles: 50.50 | Saucony Kinvara 7.1 Miles: 14.50 | Saucony Breakthru Miles: 6.00 |
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| | AM: 12 miles
PM: 1 hr pool run
beautiful weather once again. Legs are tired from yesterday.
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| Adidas Supernova.4 Miles: 12.00 |
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| | AM: 7 miles
PM: 5 miles with 4x12sec hill sprints
nice n cool out again with low humidity. Getting used to this but summer will be back soon enough.
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| Adidas Supernova.4 Miles: 12.00 |
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| | AM: 3.2 WU 1600,800,400,400,200,200 2.9 CD
PM: 5 miles +standard core routine
racing the mile on Friday so I got a little workout in. Noting too crazy. 5:07,2:25,66,65,31,31
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| Saucony Kinvara 7.1 Miles: 14.50 |
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| | AM: 4 miles
PM: 4 miles + standard core routine
Low mileage due to race Friday
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| Adidas Supernova.4 Miles: 8.00 |
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| | AM: 3 miles
PM: 3 miles with some strides
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| Saucony Breakthru Miles: 6.00 |
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| | Race: |
Midsummer Night's Mile (1 Miles) 00:04:33, Place overall: 3, Place in age division: 3 | | AM: 3 mile shakeout
PM: 2.5 wu mile race. 3 CD
4:33: 67.5,66.3,67.9,71(409). Jerry and Dickson were out to get that sub 4:30 and that was my goal as well. I did the best I could but I tied up in a flood of lactic acid and just couldn't hit that last lap at 65 like I wanted to. Getting old. I did the best I could but just couldn't get there.
First lap, felt way too easy. Felt on top of the world at 800. beginning of the 4th lap the legs started locking up. By 300 to go Jerry came by and Nico plowed past me like a bat out of hell in the last 200. I just had nothing to respond with. Just haven't done the lactate tolerance work and mile racing to get me to that sub 4:30. It's not something I really train for. I did the best I could and it was a good time.
Results
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| Adidas Supernova.4 Miles: 8.50 |
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| | AM: 10 miles + standard core routine
A little sore
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| Adidas Supernova.4 Miles: 10.00 |
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| Adidas Supernova.4 Miles: 50.50 | Saucony Kinvara 7.1 Miles: 14.50 | Saucony Breakthru Miles: 6.00 |
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