Pool Running is Fun

Week starting Aug 23, 2015

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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.

 

 

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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
105.00
Saucony Ride 7 Miles: 32.00Saucony Triumph ISO Miles: 53.00Saucony Kinvara 5 Miles: 20.00
Total Distance
18.00

AM: 18 mile progession run with the last 6 at marathon effort.

8:10, 8:06, 7:40, 7:30, 7:28, 6:53, 6:53, 6:46, 6:43,

6:20, 6:23, 6:26, 6:14, 5:42, 5:35, 5:44, 5:34, 5:15

Legs were tired this morning. It took a little extra time to get them to warm-up and go. Even on the marathon pace part I felt good then slow then great...typical feelings you get when doing a workout or long run with big mileage. Went a little too fast on that last mile but I felt good so I figured why not. I've got to be careful doing that though because I could crash and burn later on by running harder than the prescribed paces combined with lots of miles. It's a balance.

PM: 50 min pool run + foam rolling

Saucony Ride 7 Miles: 18.00
Comments(1)
Total Distance
14.00

AM: 9 easy

PM: 5 easy+5x10sec hill sprints + standard core routine

The gym is closed at work this week. You may ask what kind of gym closes for an entire week? Well a college gym does the week before classes. I had the pleasure of washing my hair in the sink and cleaning everything else with those wipes they make for babies. I smelt of clean baby this morning and I was surpised at how effective they were in cleaning off sweat.

Run fast not hard:  http://www.runningwritings.com/2012/03/brief-thoughts-are-hard-workouts.html

Saucony Triumph ISO Miles: 14.00
Add Comment
Total Distance
15.00

AM: 2.25 WU 3 x (1600, 800) 2 CD

(5:14, 2:30) (5:04, 2:26) (4:52, 2:25)

started slowly. We were talking and I mentioned that we should probably go faster than 5:20 on our first one and the guys sped up and made it 5:14. Ran that 4:52 and was amazed-fastest split I've ever done in a workout. I then backed off a bit in that last 800. The rest of the guys were 50 meters ahead but I didn't care, no need to destroy my legs anymore at that point. Great workout all the same.

PM: 4 recovery + standard core routine

Saucony Kinvara 5 Miles: 11.00Saucony Triumph ISO Miles: 4.00
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Total Distance
14.00

AM: 9 easy

PM: 5 easy + standard core routine, foam rolling

cooler this morning but ran a little slower since my legs were tired from yesterday. Allergies still annoying of course.

Saucony Triumph ISO Miles: 14.00
Add Comment
Total Distance
14.00

AM: 9 easy. nice and cool

PM: 5 easy + 4x100m speed strides w/ full drill set

Saucony Ride 7 Miles: 14.00
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Total Distance
14.00

AM:  2.5 WU 3200m, 1600m cruise intervals 2.5 CD

10:32, 5:09. Very short workout this morning because we will be doing a long run workout Sunday morning. This is fine for me because my legs still need time to adjust to the higher mileage. I feel pretty decent. Nice and cool today but it's supposed to get hot again by Monday.

PM: 5 easy, foam rolling

Saucony Kinvara 5 Miles: 9.00Saucony Triumph ISO Miles: 5.00
Add Comment
Total Distance
16.00

AM: 12 easy

PM: 4 easy + standard core routine, foam rolling

decent day. Was pretty dang tired this afternoon and didn't do much today. I can feel my body adapting, however. 105 for the week--great!

Saucony Triumph ISO Miles: 16.00
Add Comment
Total Distance
105.00
Saucony Ride 7 Miles: 32.00Saucony Triumph ISO Miles: 53.00Saucony Kinvara 5 Miles: 20.00
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