| 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: 17.00 | Saucony Triumph 10 Miles: 35.00 | Saucony Kinvara 4 Miles: 9.00 |
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| | 14 easy with Greg and Evan. Windy as hell, getting colder.
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| New Balance 890v.4 (2) Miles: 14.00 |
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| | AM: 8 easy + standard core routine and stretch trainer
PM: 5 easy + 5x10 sec hill sprints
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| Saucony Triumph 10 Miles: 13.00 |
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| | 2 WU 5x1200 with 500 recovery jogs 2 CD
3:57, 3:46, 3:41, 3:39, 3:39
after the first warm up interval (it was cold this morning) we got to work. I wasn't even pushing that much and I hit :41 and :39 and was amazed. I'm getting into great shape but I would rather reduce the recovery interval and have a little slower splits, but I trust in process and do find value in longer recoveries/faster intervals, but I also need to include greater threshold work. Anyway, I'm going to back it down this week for the 10K Sunday. It's my late day at work so I'm not going to get a pool run in later, but that's ok for this week.
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| Saucony Kinvara 4 Miles: 9.00 |
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| | AM: 7 easy + standard core routine, stretch trainer, some additional ab work
PM: 5 easy
Going to take it easy the rest of the week with just a 5 and 5 tomorrow with drills and strides, a complete rest day Friday, and an easy 3 with drills and strides Saturday. I'm going to race hard on Sunday and I'm looking for a good time so I am doing a little tapering.
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| Saucony Triumph 10 Miles: 12.00 |
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| | AM: 5 easy + alternate core routine
PM: 5 easy with 5 minutes at tempo pace + 5x100m strides with full drill set + 6 min. BF run
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| Saucony Triumph 10 Miles: 10.00 |
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| | zero, nothing, complete rest. Maybe a little stretching. I'm doing this on purpose to heal up my legs for Sunday. I have not taken a day completely off in awhile and I'm hoping it will allow me to feel fresh. I did a lot of muscle tension work (i.e. drills, strides, barefoot run) yesterday so I'm hoping that I feel that "pop" in my legs on race day. I'll run an easy three with some drills and strides tomorrow in order to losen up my legs.
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| | 3 easy, light drills and strides. legs feel a little stiff...not used to complete days off. Hopefully this little run will allow my legs to feel fresh tomorrow.
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| New Balance 890v.4 (2) Miles: 3.00 |
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| New Balance 890v.4 (2) Miles: 17.00 | Saucony Triumph 10 Miles: 35.00 | Saucony Kinvara 4 Miles: 9.00 |
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