| 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 Ride 7 Miles: 28.00 | Saucony Kinvara 5 Miles: 19.00 | Saucony Triumph ISO Miles: 31.00 |
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| | AM: 14 with a progression the last five miles at marathon pace. I decided to progress but I ended up running what I thought was marathon pace but it was much faster as it turned out. True it is (mostly) a slight downhill the whole way but I've run this section quite often and today I ran it pretty quickly. last five miles were 5:42, 5:27, 5:40, 5:25, 5:30. The great thing is that I felt much better again today. looks like I'm back.
PM: 46 min. pool run. I haven't been in the water in awhile. felt like I was sinking.
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| Saucony Ride 7 Miles: 14.00 |
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| | AM: 9 miles + standard core routine, stretching, foam rolling
PM: 5 miles
Nice and cool. Feel good
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| | AM: 2 WU 4x0.81 mile at 10K to 5K effort with 2.5 min. jogs 3 CD
went to the track this morning and we were kicked off by a school official. apparently they closed the track because the infield reconstruction was messed up or something so we had to make due running around the block. Actually a decent workout. According to my Garmin, I did the .81 mile reps at 5:28, 5:17, 5:12, 5:05 per mile pace. We did not do five reps. no need to kill myself this early, best just to get in some decent work.
PM: 5 easy + alternate core routine, stretching, foam rolling
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| Saucony Kinvara 5 Miles: 9.00 | Saucony Triumph ISO Miles: 5.00 |
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| | AM: 9 easy + standard core routine, stretching, foam rolling
PM: 5 easy
beautiful weather this morning and less humid than yesterday. Felt my first allergy sneeze session today. Three sneezes in a row. This will turn into about 5-7 sneezes in the thick of allergy season at the end of the month. Allergy sneezes are distinct from cold and common sneezes. Not sure how to explain that but you know it when you feel it.
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| Saucony Triumph ISO Miles: 14.00 |
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| | AM: 9 easy + standard core routine, stretching, foam rolling
PM: 5 easy
very lovely weather today, nice and cool with low humidity. However, my allergies are starting. No big deal right now but they will slowly creep in over the next few weeks and stick around half way through October. I'm hoping this is a light season.
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| Saucony Ride 7 Miles: 14.00 |
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| | 2.5 WU 8K tempo on track (26:55) 2.5 CD 1600m splits: 5:37, 5:22, 5:16, 5:22, 5:18
As usual, I begin slowly and run my pace by feel. I only use splits to gauge my effort. It was very cool this morning and I felt strong. Started slowly and progressed but seeing how fast the third 1600 was I backed it down on purpose so that I kept it at tempo effort and not racing it or turning it into an interval effort. Tempo means tempo so I have to control my exuberance for running faster on beautiful mornings like today
running makes you skinny bro https://www.youtube.com/watch?v=MQs4SqirpzY&feature=share
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| Saucony Kinvara 5 Miles: 10.00 |
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| | AM: 12 easy
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| Saucony Triumph ISO Miles: 12.00 |
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| Saucony Ride 7 Miles: 28.00 | Saucony Kinvara 5 Miles: 19.00 | Saucony Triumph ISO Miles: 31.00 |
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