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Run for the Parks 10K

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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
58.30
Saucony Kinvara 3 Miles: 18.60New Balance 890v.2.2 Miles: 39.70
Race: Run for the Parks 10K (6.214 Miles) 00:34:08, Place overall: 9, Place in age division: 3
Total Distance
10.50

That was really piss poorly run race at least at the beginning. I was going to ride my bike but I knew it would be raining hard at the end so I bussed/ran there. I got there at 7:10 and waited in line until 7:45 to pick up my packet, then waited in another line for the bathroom until 7:55. They didn't delay the race despite the fact that people were still in line....so I didn't get to warm up and I could tell as the rain fell in the first mile it wouldn't be my day. I guess you can't have a great race every time. Although the course markers were off and I didn't get to warm up, I still managed to run within 3 seconds of my PR so I'll take it.   I went ahead and ran four more miles within 5 minutes after finishing....I guess I was warmed up by then.

I ran in my Kinvaras hoping that they would provide more support than my A5s...unfortunately they are shitty shoes to race in but they did provide more support.

As I was running, I realized that a 12 mile long run is not long enough for a good 10K.  I need to work on keeping my overall mileage up and aiming for at least a 15 mile long run.  Marathon training should take care of that but I want to increase at least before my target race on November 11th. 

Results 

 

Saucony Kinvara 3 Miles: 10.50
Comments(5)
Total Distance
11.30

11 easy through Rock Creek.  Beautiful day, overcast and 54!  No I'm not being sarcastic, it is beautiful running weather!  It's been since early April that we had a nice cool day like this.  Last week it was 84 and humid.  What a difference a week makes.

New Balance 890v.2.2 Miles: 11.30
Add Comment
Total Distance
10.00

10 Easy.  Another awesome day for a run...I dropped sub 7:00 minutes for the majority of the run and it felt really easy in the 54 degree air :)

New Balance 890v.2.2 Miles: 10.00
Add Comment
Total Distance
10.30

10 easy.  Great weather for a run. Hit 10 miles exactly at 1:09:00.  Felt great.

New Balance 890v.2.2 Miles: 10.30
Add Comment
Total Distance
8.10

15 minute WU

3 x 5:00 minutes 10K/5K pace with two minute jogs in between.

20 minute CD

 Today my legs were dead from all of the recent mileage.  I set out to do the workout but after the first five minute interval I knew I wouldn't be able to make it.  I could barely get up to 5k pace and settled just off that pace for the remaining two intervals.  After the third one I knew I had to pull the plug on the fourth.  I took it easy the rest of the way.  It's a fine line we walk between proper cumulative fatigue and injury.  

 

 

Saucony Kinvara 3 Miles: 8.10
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Total Distance
8.10

8 miles easy from work.  Nice out today. Still tired. 

New Balance 890v.2.2 Miles: 8.10
Add Comment
Total Distance
0.00

scheduled day completely off.  It's been a long while since I took one.

Add Comment
Total Distance
58.30
Saucony Kinvara 3 Miles: 18.60New Balance 890v.2.2 Miles: 39.70
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