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Week starting Sep 28, 2014

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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.

 

 

Favorite Blogs:

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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
79.00
New Balance 890v.4 (2) Miles: 28.00Saucony Triumph 10 Miles: 38.00Saucony Kinvara 4 Miles: 9.00Saucony Mirage 3 Miles: 4.00
Total Distance
16.00

16 miles. First half easy progression then second half steady state progression. Pretty much did exactly that but not an exact linear progression due to the hills and course changes on the way back but the effort was what was important. 

8:40, 7:48, 7:37, 7:16, 7:14, 7:05, 7:15, 7:00 

6:38, 6:30, 6:13, 6:20, 6:13, 6:18, 5:51, 5:49

 

New Balance 890v.4 (2) Miles: 16.00
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Total Distance
12.00

AM: 7 easy + standard core routine, stretch trainer, calf raise machine

PM: 5 easy

humid

Saucony Triumph 10 Miles: 12.00
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Total Distance
13.00

AM: 2 WU 5x1200 (4:01, 3:52, 3:47, 3:41, 3:42) 1.5 CD

PM: 4 slow + standard core routine

first workout back in over a month. I was amazed at how much endurance I've been able to maintain and that this workout was not that hard. Legs are pleasantly tired but nothing hurts (thank God). I've decided to race a small 10K this weekend

Saucony Triumph 10 Miles: 4.00Saucony Kinvara 4 Miles: 9.00
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Total Distance
12.00

AM: 7 easy + alternate core routine

PM: 5 easy

I've decided since I'm running to work/the gym in the morning and having access to the machines, I sometimes decide to not due my standard core routine of planks, hip raises, pushups, and super mans in favor of another group of exercises, just to change it up.  I'll call it my alternate core routine which would consist of ab bench, reverse ab bench, hanging abs, lower back machine, seated diverging row.

 

Saucony Triumph 10 Miles: 12.00
Add Comment
Total Distance
12.00

AM: 7 easy + standard core routine +hip add/ab, and calf raise machines.

PM: 5 easy + drills and 4x100m strides

New Balance 890v.4 (2) Miles: 12.00
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Total Distance
10.00

AM: 5 easy + alternate core routine

PM: 5 easy

Saucony Triumph 10 Miles: 10.00
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Total Distance
4.00

4 easy + 2x100m fast strides and light drills

racing tomorrow on a flat 10K to see where I'm at. Legs are a tad tired from all of the recent mileage.

Saucony Mirage 3 Miles: 4.00
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Total Distance
79.00
New Balance 890v.4 (2) Miles: 28.00Saucony Triumph 10 Miles: 38.00Saucony Kinvara 4 Miles: 9.00Saucony Mirage 3 Miles: 4.00
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