| 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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| New Balance 890v.4 (2) Miles: 28.00 | Saucony Triumph 10 Miles: 38.00 | Saucony Kinvara 4 Miles: 9.00 | Saucony Mirage 3 Miles: 4.00 |
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| | 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
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| New Balance 890v.4 (2) Miles: 16.00 |
| | Add Comment |
| | AM: 7 easy + standard core routine, stretch trainer, calf raise machine
PM: 5 easy
humid
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| Saucony Triumph 10 Miles: 12.00 |
| | Add Comment |
| | 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
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| Saucony Triumph 10 Miles: 4.00 | Saucony Kinvara 4 Miles: 9.00 |
| | Add Comment |
| | 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.
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| Saucony Triumph 10 Miles: 12.00 |
| | Add Comment |
| | AM: 7 easy + standard core routine +hip add/ab, and calf raise machines.
PM: 5 easy + drills and 4x100m strides
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| New Balance 890v.4 (2) Miles: 12.00 |
| | Add Comment |
| | AM: 5 easy + alternate core routine
PM: 5 easy
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| Saucony Triumph 10 Miles: 10.00 |
| | Add Comment |
| | 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.
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| Saucony Mirage 3 Miles: 4.00 |
| | Add Comment |
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| New Balance 890v.4 (2) Miles: 28.00 | Saucony Triumph 10 Miles: 38.00 | Saucony Kinvara 4 Miles: 9.00 | Saucony Mirage 3 Miles: 4.00 |
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