overtaking haynes

December 29, 2025

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Location:

Redding,CT,USA

Member Since:

May 11, 2008

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

1M: 4:57.9 (May 21, 2008)

5k: 17:45 (2008)

5M: 29:11 (2008)

1/2 marathon: 1:24:38 (2005, 2008)

Grand Canyon Rim to Rim to Rim 50+ miles (2005)

50M trail race 11:12 (2005) san juan solstice 6th place

50M trail race Zane Grey Highline trail race (2006)

52M trail race bighorn trail run (2006)

Wapack 50 (2007) 2nd place

Goretex Transalpine run finisher 8 day stage race (2007)

laugavegur ultramarathon (2008) in iceland (55km) 7th place

mount mitchell challenge 40m trail race 2009 10th place
Ironman 11:37 (2001) Ironman lake placid

Easily beating Haynes by 8:45+ in back to back trail races over 12 miles! (2008) and also the marathon by less than 1 sec :)

Mohawk Hudson River Marathon 2:57:53 (2008)

Short-Term Running Goals:

Sub 2:50 marathon

Sub 1:20 half marathon

Sub 17 minute 5k

Long-Term Running Goals:

Have the courage to enter and finish a 100 mile trail race.

Sub 2:40 marathon! but i can't say i expect to ever run that fast.

Win any race with over 100 entrants in it.

Personal:

Triple majored in chemical physics, philosophy, and biology.

PhD in biomedical science

Was doing aging research but for now switching to chemistry and am planning to write a science fiction novel.

First year I have trained properly, 2nd year of being serious about running.

Favorite Blogs:

Ukraine Can Win With Crowdfunded Drones!

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Brooks GTS Racer Lifetime Miles:						169.70
Puma Trailfox 3 Lifetime Miles:						157.00

Thu, Sep 11, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.05	0.00	0.00	3.10	7.15

went to the track today after work...wore the racing flats for the first time i'm planning on wearing in the marathon. of course my little left toe got hammered with blisters like it always does on the track. Anyways, i didn't really know what to expect. Haynes had cranked out a solid 5x1000 workout recently averaging between 3:20 and 3:25 but he had been doing some speed workouts in the past couple months while i had only done 3, 5k to 5 mile threshold runs in addition to trail racing 14 miles to a marathon the past 4 weeks. I felt fine on my run yesterday and also from the trail marathon minus the soreness on the ball of my foot. it doesn't hurt during the run but hurts to walk the next day. it went away so i'm not worried about it being a fracture...i bet it got bruised from the tortuous downhills...ok, enough of procrastinating with my times....warmed up 1.8 miles, stretched for the first time in forever and then it was judgement. I knew from the first 200 that i was not going to be hitting Haynes times today and ran a 3:29 1k. i then jogged 400m in about 2:30 and did a 3:32...looking week! then a 3:29, 3:30 and 3:33 for the last one. According to Daniels I went from a 60 vdot from my mile time back in may to a 57 vdot based on my interval workout today. What I would run if I could do a 5:11 mile. I do think i could have run much better with Haynes there too so maybe it's not fair to compare. I'm actually not disappointed, I didn't really hurt, just the speed wasn't there. I'm NOT going to race this weekend. I've said this before but i really think i'm going to focus on speed. Even with this workout i could hit a 2:50 marathon according to Daniels if i was properly marathon trained, which i'm most likely not! If i can drop these to all under 3:29 in a few weeks i'll have some confidence that i can break 3hrs going into the marathon. 1 mile cool down.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From haynes on Thu, Sep 11, 2008 at 23:00:53

I had other people with me. And the 5x1k workout was very difficult for me even with people. Remember to keep your cadence up and to concentrate about relaxing the whole time. What you should be thinking about during an interval is #1 relax, #2 cadence, #3 breathing pattern (2 strides in 2 strides out). Also start thinking about cadence during your easy runs. It will get you used to it and make it easier during workouts and races. You would have hit sub 3:25 with me it just would have hurt more.

From haynes on Thu, Sep 11, 2008 at 23:06:25

remember, proper cadence for most people is 180spm so that's 3 strides per second. That is faster than you think so before running look at your watch and say "one two three, one two three..." to get a feeling for the tempo. It requires ridiculously short strides at relaxed paces but is very important to improving running economy.

From bedoukian on Thu, Sep 11, 2008 at 23:06:40

thanks for the advice, it's funny how i completely forget about cadence when i go on the track now. during races i try to keep it in mind when i'm grinding up a hill.

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