| 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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| NB Vazee Pace.2 Miles: 17.00 | Adidas Supernova.5 Miles: 47.00 | Saucony Zealot Miles: 13.00 |
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| | AM: 3 WU 3x3 miles with a mile easy between reps. 3 CD
PM: 1 hr pool run + Hot tub recovery
(5:27,5:25,5:26)7:27(5:27,5:24,5:26)7:26(5:27,5:28,5:25)
Target was sub 5:30. Ran 16:19,16:17,16:19. Pretty good. A little too fast too soon as I was hurting the final 1.5 miles
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| NB Vazee Pace.2 Miles: 17.00 |
| | Comments(2) |
| | AM: 8 miles in the rain
PM: 5 miles + standard core routine
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| Adidas Supernova.5 Miles: 13.00 |
| | Add Comment |
| | AM: 3 WU 5 x 1200m 1.8 CD
PM: 4 miles + standard core routine + 20 min pool run and hot tub
pretty good coming 48 hours after a solid long run workout. Glad the recoveries were less than the reps. 3:49,3:46,3:42,3:41,3:38, Chilly this morning. felt good.
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| Adidas Supernova.5 Miles: 4.00 |
| | Add Comment |
| | AM: 10 miles
PM: 4 miles
Good weather today. I'm a little tired but not sore. Recovery routine seems to be working. Skipped core.
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| Adidas Supernova.5 Miles: 14.00 |
| | Add Comment |
| | AM: 8 miles
PM: 5 miles with 5x20sec strides + standard core routine
great weather this morning. Chilly at 43 but no wind which was great. Perfect race conditions. I can only hope Richmond has this exact weather.
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| Saucony Zealot Miles: 13.00 |
| | Add Comment |
| | AM: 3 WU 10K tempo 1.9 CD
PM: 4 miles + alternate core routine + 20min pool run and hot tub
chilly out there this morning, 35 degrees but no wind. Talk about a big change in the weather. Last week Thursday the high was in the 80s with the overnight low around 70. Anyway we stretched it out to 10K due to good conditions. Started slow and sluggish but it ended up alright. Legs are getting tired due to big workouts these past two weeks. Not exactly the perfect progression that I wanted but I never got slower and got at least 20 minutes at my true threshold in there. 1600m splits: 5:35,5:30,5:19,5:19,5:15,5:15,74
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| Adidas Supernova.5 Miles: 4.00 |
| | Add Comment |
| | AM: 12 miles
Alexandria toward Mt. Vernon
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| Adidas Supernova.5 Miles: 12.00 |
| | Add Comment |
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| NB Vazee Pace.2 Miles: 17.00 | Adidas Supernova.5 Miles: 47.00 | Saucony Zealot Miles: 13.00 |
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