| 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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| Saucony Triumph ISO.3 Miles: 31.50 | Adidas Glide Boost 8 Miles: 39.00 | NB RC1600 Flats Miles: 3.00 |
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| | AM: 21.5 progression run. Feel good, did not crush myself into oblivion this time. Last 5 in 27:02. Pretty good.
PM: 1 hr. Pool run + foam rolling
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| Saucony Triumph ISO.3 Miles: 21.50 |
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| | AM: 1.5 hr pool run.
PM: 7 miles
Legs are very tired this morning. They are not sore, just tired and out of stored glycogen. That's an easy fix: carb up. Giant bowl of cereal and orange juice this morning.
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| Adidas Glide Boost 8 Miles: 7.00 |
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| | AM: 10 miles + standard core routine, stretch, foam rolling
PM: 5 miles
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| Adidas Glide Boost 8 Miles: 15.00 |
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| | AM: 3 WU 25x400m 2 CD
PM: 1 hr. Pool run
Great workout this morning. I'm ready to go. New Balance Vazee Pace shoes are great
77,79,77,76,77,78,76,76,75,76,76,75,75,74,75,74,74,74,74,73,73,72,73,71,66
| | Comments(2) |
| | AM: 7 easy + standard core routine, stretch, foam rolling
PM: 5 easy
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| Adidas Glide Boost 8 Miles: 12.00 |
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| | AM: 5 easy + light core routine, stretch, foam rolling
PM: 5 easy
legs are still not recovered enough for a race
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| Saucony Triumph ISO.3 Miles: 10.00 |
| | Comments(1) |
| | Race: |
St. Rita's 5K (3.107 Miles) 00:15:31, Place overall: 3, Place in age division: 2 | | Decided to run a 5K today since there was some money to win and I wanted a race to blow the mental and physical cobwebs out of my legs for the marathon in two weeks. I thought it would be an easy win, I guess not!
I knew Witters and Jurkovich were coming but I had no idea Nico was in shape to run sub 15:30 and coming in on tired legs after Wednesday's workout, I wasn't sure how my legs would feel. Luckily, I still won enough to win back my entry fee + a little extra. Not to mention that I ran just three seconds slower than my 5K PR after months of marathon training. I'm in 2:24-2:28 marathon shape I'd wager and still ran a decent 5K. This means that I'm in great shape.
First mile: overpass hill but managed a controlled 4:56 with Witters pacing. Second mile was the turn-a-round cone mile in 5:01 which I fell off the pace a bit. It sure would be nice to run 4:55-4:55-4:55 in a 5K. Anyway I was in the lead at about 2.6, that's when we went up the overpass hill and Nico and this new guy came by me and kicked it in. I had no kind of kick whatsoever in my marathon legs after the workout Wednesday so I couldn't catch them. However, when I turn my attention back to shorter races, I feel like going after a sub 15:00 before I get too old is not a stretch.
Two weeks till Richmond
Results
PM: 6 miles + standard core routine, foam rolling
That's 92 land miles plus 21 miles a pool running for a total of 113
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| NB RC1600 Flats Miles: 3.00 | Adidas Glide Boost 8 Miles: 5.00 |
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| Saucony Triumph ISO.3 Miles: 31.50 | Adidas Glide Boost 8 Miles: 39.00 | NB RC1600 Flats Miles: 3.00 |
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