| 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 Mirage 3 Miles: 34.50 | Saucony Triumph 10 Miles: 29.00 | Saucony Fastwitch 5 Miles: 10.00 |
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| | AM: 13.5 long run. Joined the aerobically endowed marathoners in our group on their 20 miler today. Of course I stopped at 13.5. Crusing pretty good toward the end. Extremely humid though not hot. Completely soaked in sweat and caked with mud. Good times. Had the privelage to talk running with a sub 4 miler who was in town for our run today. Really cool guy. I love hearing stories about races at those speeds.
PM: too pooped to go to the pool. Tired today. very humid this morning.
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| Saucony Mirage 3 Miles: 13.50 |
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| | AM: 7 easy + standard core routine
PM: 5 easy
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| Saucony Triumph 10 Miles: 12.00 |
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| | AM: 2 WU then 1600,1600,1600,800,800 with 1/2 rep. dist. recovery jog. 2 CD
5:26, 5:13, 5:08, 2:26, 2:21
PM: 1 hr pool run/swim. Lifeguard yelled at us for pool running so we "swam" by doggy paddling when he came around.
Great workout this morning. Cool outside. Probably helped that I only ran 48 miles last week and I ran very fast several times. Not going to get too deep into anaerobic training as my focus is back on the mileage and aerobic development. However, I am racing our team 5K on Saturday but I'll probably only take it easy Friday and do plenty of miles between then.
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| Saucony Fastwitch 5 Miles: 10.00 |
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| | AM: 7 easy + standard core routine
PM: 5 easy
beautiful weather, low humidity
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| Saucony Triumph 10 Miles: 12.00 |
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| | AM: 7 easy + standard core routine
PM: 6 easy + 4x100m fast strides and drills. ran into my pool running friend at the track and ran another mile
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| Saucony Mirage 3 Miles: 13.00 |
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| | 4 miles easy
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| Saucony Mirage 3 Miles: 4.00 |
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| | Race: |
Crime Solvers 5K (3.107 Miles) 00:16:07, Place overall: 2, Place in age division: 2 | | Our club puts on a race every year and most of our runners run it. I decided to run it but I wasn't looking for a PR or a fast time. In fact I had already put plenty of mileage in this week (my highest week ever!) and my legs were a little tired for this one. The course was hilly too and unlike last weekend's race, not designed for a PR. I was looking for a solid effort and that's what I gave.
I noticed an Ethiopian warming up but when I started the race he wasn't there. Another guy gunned it and was a good 30-40 meters ahead through 1.5 miles. I opened with a 5:13. The Ethiopian quickly came by me and eased up with the other guy. Just past the two mile (10:22) I caught both of the guys but the Ethiopian gunned it again to stay ahead. I caught him once more but he just threw in another surge. The guy wasn't even breathing and it was like he was out for a Sunday morning stroll looking for a win and an easy gift-card. Found out it was this guy after talking to him after the race. He said he is just starting to run again.
I put in a great effort and ran the race correctly (5:13, 5:11, 5:08, xx). Won a $75 gift card to Dicks Sporting goods and a $25 gift card to a local restaurant--not a bad day at all. This is my last race until 9/14 and the half marathon. Long and happy training weeks ahead!
Results
PM: 5 miles easy
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| Saucony Triumph 10 Miles: 5.00 | Saucony Mirage 3 Miles: 4.00 |
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| Saucony Mirage 3 Miles: 34.50 | Saucony Triumph 10 Miles: 29.00 | Saucony Fastwitch 5 Miles: 10.00 |
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