| 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.3.3 Miles: 48.25 | Saucony Kinvara 3 Miles: 17.50 |
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| | 10 easy. Again I tried to slow it down but cranked out mostly 6:40s. Tired a bit from yesterday. Took a long nap. |
| New Balance 890v.3.3 Miles: 10.00 |
| | Add Comment |
| | 2 mi WU 12 x 1:00 at 5K-3K pace w/ 1:00 min. jogs 2 mi CD First day of workouts. The Hanson's plan calls for speed work early in the marathon cycle and then it turns into "strength" work or longer intervals at faster than tempo pace but slower than 5K pace. Mondays will be my speed-strength day while Wednesdays will be my marathon pace runs, what the Hanson's call "tempo runs." I will be doing 6 at marathon pace on Wednesday. |
| Saucony Kinvara 3 Miles: 7.50 |
| | Comments(1) |
| | 7 mile recovery run. Started at 7:30 and went down to 7:10. Averaged 7:19. I decided to force myself to a slow pace in order to try the concept of the recovery run. In the past I've always done my easy runs at a medium pace but I've heard that this is not always the best. Even Kenyans who run 3 times a day will devote one run to a slow recovery run. I'll need that bit of recovery after yesterday's speed and tomorrow's marathon pace run. |
| New Balance 890v.3.3 Miles: 7.00 |
| | Add Comment |
| | 2 miles WU 5:54, 5:52, 5:49, 5:50, 5:48, 5:54 2 miles CD I wanted to get a marathon paced "tempo" run in. At first it was uncomfortable and felt faster than "marathon pace" and of course it is faster than my current ability to run a marathon although I may be able to do it by Boston time. I ended up going faster than expected and it took concentration to keep the pace not too fast but not too slow. I wanted to hit 5:55 every mile. turns out I averaged about 5:52. good enough for now. I was thinking about how it will feel when I get this tempo up to 10 and 12 miles. ouch!
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| Saucony Kinvara 3 Miles: 10.00 |
| | Comments(2) |
| | easy 7 before my flight back to Ohio |
| New Balance 890v.3.3 Miles: 7.25 |
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| | 10 easy-medium back home in Ohio. Holy wind. cold and windy. |
| New Balance 890v.3.3 Miles: 10.00 |
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| | 14 mile long run. I ran out from my parents' home to Leipsic. It was out in the country with nothing but fields and water towers in the distance. Very flat here compared to DC with the smell of manure laying fallow in the fields. That wind was ridiculous. I didn't choose a very good route. Most of the way was into the wind and going into the wind, a 6:20 pace effort was 6:45 pace! you can probably tell from my splits below where I was going into the wind! Averaged 6:33 minus the two warm up miles. good enough with that wind. 7:26 (WU), 7:07 (WU), 6:39, 6:38, 6:37, 6:35, 6:43, 6:30, 6:27, 6:23, 6:25, 6:40, 6:42, 6:24 "Out here in the fields, I fight for my meals. I get my back into my living" |
| New Balance 890v.3.3 Miles: 14.00 |
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| New Balance 890v.3.3 Miles: 48.25 | Saucony Kinvara 3 Miles: 17.50 |
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