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20072008
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Location:

Alexandria,VA,USA

Member Since:

Jun 03, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

4:34 mile, DC RR Mile, 2007

15:39 5k, Occidental College, 2007

25:52 8k, Rockville Twilighter, 2007

32:54 10k, Shelter Island (tough course!), 2004

49:30 15k, Tulsa Run, 2001

52:21 10 mile, Broad Street Run, Philly (fast course!), 2007

1:08:49 half marathon, Hobble Creek (downhill), 2001

2:28:55 marathon, St. George (downhill), 2006

2:33:04 marathon, Chicago, 2001

Short-Term Running Goals:

15:20 5k

4:25 mile

2:26:00 marathon

Long-Term Running Goals:

sub 15:00 5k

sub 2:22:00 marathon

Personal:

I live in Alexandria, VA, but still consider myself affiliated with Wasatch Athletics in Salt Lake City, UT, and High Noon A.C. in Ithaca, NY. My coach is Demetrio Cabanillas.
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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Tue, Aug 14, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

NOON: NIST 6 43:19

PM: Whitman track, 13 total, 3 warm up, 2 drills, 2 cool down

4 x 1600m with 800 rest

5:05.1 (2:34, 2:31), 5:04.6 (2:33, 2:32), 5:01.7 (2:32, 2:30), 5:00.7 (2:31, 2:30)

Ice bath. 

Well, I'm actually kinda happy with this workout given that my legs are so dead. These times are actually still within the range prescribed by McMillan for 1600 speed workout for a 15:30 5k runner (4:57-5:08). I think the fact that I sped up is a good indication that I am pretty strong right now. Just not recovered from Sat. But I want to give myself a fighting chance this weekend (mile and 3k on Sat morning), hence the Tues workout.

Comments
From bc on Thu, Aug 16, 2007 at 01:21:08

good job, those fast miles will make your 5K's fly by. What distance are you focusing on for the fall. Chicago?

From Randy on Thu, Aug 16, 2007 at 14:16:42

Thanks Bill. But remember that I am at sea level... these are not all that fast.

The fall is for XC baby! There's an upstate NY series, and then hopefully I can find a team to go to club nationals. I know the WA ladies are going. Any chance at getting a guys team together: You, me, Albert, Dennis, Neal, Demetrio, Scott... others?

From bc on Thu, Aug 16, 2007 at 15:41:14

Randy, I will work on it. Do you think Neal would wear green?

From Randy on Thu, Aug 16, 2007 at 16:01:56

Everyone has their price!

From bc on Fri, Aug 17, 2007 at 00:02:20

My wife says, mortgaging the house is out of the guess...

From bc on Fri, Aug 17, 2007 at 00:29:02

actually i meant out of the question

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