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Week starting Dec 10, 2017

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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
Totals
Total Distance
76.00
Adidas Supernova.2 Miles: 54.00Saucony Kinvara 7 Miles: 9.00Saucony Ride 10 Miles: 13.00
Sun, Dec 10, 2017
Total Distance
12.00

AM: 12 miles easy in Lexington KY. Very cold. 18 degrees

Adidas Supernova.2 Miles: 12.00
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Mon, Dec 11, 2017
Total Distance
13.00

AM: 8 miles

PM: 5 miles with 5x20sec strides + standard core routine

 

Adidas Supernova.2 Miles: 13.00
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Tue, Dec 12, 2017
Total Distance
14.00

AM: 2.8 WU 7xBluemont Hill circuits 2.8 CD

PM: 5 miles slow + standard core routine

7 x circuit. Regular hills are closed at MC memorial. I decided to carve out a circuit on the shorter Bluemont Junction hill. I started a little off but I think I've refined the circuit to allow a 1:00-1:05 climb and a 20sec downhill fast stride. Only did 7 today but will hope to get to 10 at some point in the next month

Iwo hill circuit:

1:38-1:28 40 ft. climb, 1:25-1:27 jog, 22-23 sec downhill stride -10ft,  55-57 sec jog

Bluemont Hill circuit

1:00-1:05 30 ft. climb, 1:20-1:25 jog, 20 sec stride - 17 ft, 25-30 sec jog
 

Saucony Kinvara 7 Miles: 9.00Adidas Supernova.2 Miles: 5.00
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Wed, Dec 13, 2017
Total Distance
13.00

AM: 8 miles, very cold

PM: 5 miles w/4x20sec strides + standard core routine

cold

 

Adidas Supernova.2 Miles: 13.00
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Thu, Dec 14, 2017
Total Distance
13.00

AM: 8 miles + foam rolling, 2x5 burpees

PM: 5 miles with 5x20sec strides

cold/windy this evening

 

Saucony Ride 10 Miles: 13.00
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Fri, Dec 15, 2017
Total Distance
0.00

Sick. I woke up and the tickle in my throat and runny nose has turned into a bad cough and I have a stronger headache. I don't want to get bronchitis or some other shit trying to run a workout in the cold while sick.  Need to get better

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Sat, Dec 16, 2017
Total Distance
11.00

noon: 11 miles + standard core routine

Feeling a little better but hacking up crap. I'm looking forward to getting rid of the cough.

Adidas Supernova.2 Miles: 11.00
Add Comment
Totals
Total Distance
76.00
Adidas Supernova.2 Miles: 54.00Saucony Kinvara 7 Miles: 9.00Saucony Ride 10 Miles: 13.00
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