Pool Running is Fun

Week starting Oct 04, 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
81.50
Saucony Ride 7.2 Miles: 37.50Adidas SNG Boost 6 Miles: 31.00Saucony Kinvara 5.1 Miles: 9.00
Total Distance
17.50

AM: 4321 long run.  Everything was fun and games until we rounded Haines point and a wall of wind slapped us in the face. It's the super windy hurricane Joaquin crap coming off the coast. It sure as hell threw my splits for a whirl. the first four the wind was behind us, it's full fury wasn't felt until the end of the 3 mile set.

8:56, 7:55, 7:19, (5:25, 5:27, 5:25, 5:27)

7:57, (5:26, 5:31, 5:50*), 7:33,

(5:31, 5:41), 7:34, (5:31), 7:49, xx  

*Haine's point hurricane wind. Effort was much harder while time was much slower for the remainder of the windy-ass run

PM: 50 min pool run

Saucony Ride 7.2 Miles: 17.50
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Total Distance
14.00

AM: 9 recovery + standard core routine, foam rolling, stretch

PM: 5 easy

Saw the sun for the first time in about five days this morning. Nice and cool out. Tired this morning. felt much better this evening. beautiful outside.

Adidas SNG Boost 6 Miles: 14.00
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Total Distance
14.00

AM: 2.3 WU 6x800 2.2 CD

(2:32, 2:31, 2:27, 2:28, 2:25, 2:24)

PM: 5 easy + alternate core routine, stretch, foam rolling

Was prepared for a hard and long workout this morning but George changed his mind and we just went with straight 800s. He said we would be doing 8 and I paced accordingly. However, he stopped those of us racing this weekend at 6, so the workout wasn't too hard and my legs are not destroyed as a result. His trick worked and I feel great after a lighter workout. He thinks I'm ready for a good race and I think I am to. Going to back it down a bit this week and let my legs rest a bit

Adidas SNG Boost 6 Miles: 5.00Saucony Kinvara 5.1 Miles: 9.00
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Total Distance
13.00

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 6 easy with one barefoot + 4x100m barefoot strides and drills.

Coach mentioned that I should rest up a bit this week for the race and I think it is prudent to do so as well as a mid-cycle recovery week. You have to give the body some rest when doing 100+ and working full time. Otherwise you might get sick or injured. Usually injury or sickness gets me and forces me to take a down week. Luckily this time I've put in some consistent training and am backing it down on purpose. Probably will run 75-80 miles this week.

Adidas SNG Boost 6 Miles: 12.00
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Total Distance
12.00

AM: 7 easy + standard core routine, foam rolling, stretch

PM: 5 easy

beautiful weather once again. this is the wonderful time of year for running in the Goldilocks zone. It's fleeting and won't last long so I will enjoy it if only there weren't so many damned cyclists. I guess everybody else is also fed up with Metro

Saucony Ride 7.2 Miles: 12.00
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Total Distance
8.00

AM: off

PM: 8 easy + light core, strides, drills, foamrolling

warmer today, perhaps the last shirtless run of the season? Colder air is moving in. My legs feel a little different. They have thatpop in them from the lighter load these last few days. It's insane. for instance, I always run the same effort on my easy days. Sometimes that effort yields 8:30 mile average when I'm beat up, sometimes 7:50s or 7:30s. Today after my run my watch showed 7:05 average...pretty damn fast for my version of an easy day. I'm not used to having rested legs. it's a strange feeling.

Saucony Ride 7.2 Miles: 8.00
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Total Distance
3.00

PM: 3 easy + a couple of drills and strides

Broke in my new New Balance racing flats. Glad I changed it up from Saucony flats. New Balance has a wider range of road flats that are very light and offer more support. I'll get to see how they perfom tomorrow. A beautiful day today. Getting antsy to race.

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Total Distance
81.50
Saucony Ride 7.2 Miles: 37.50Adidas SNG Boost 6 Miles: 31.00Saucony Kinvara 5.1 Miles: 9.00
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