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March 28, 2024

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

noon: NIST 6 41:52, HOT!

p.m.: track workout, Washington-Lee H.S.

3 mi warm up/2 mi cool down

9 sets of drills (~2 miles) + 20 x 400m with 200 rest

73.9, 74.1, 74.0, 74.5, 74.8,

74.3, 74.4, 73.6, 75.2, 74.1,

73.2, 72.9, 74.0, 72.8, 72.2,

72.8, 72.8, 73.2, 72.3, 72.2.

 

Very hot, very humid! The goal of this workout was to run each set of five with a negative average split, starting with 5k pace (75) and working down. I was somewhat successful, though there were certainly occasions where I lost concentration. By the time I was done it literally looked like I had jumped in a swimming pool. I'll bet I lost 5 lbs in water weight. I took a short water break after each set of 5.

By the way, you might noticed that I changed my picture to highlight the fact that XC season is just around the corner!

 

Comments
From bc on Thu, Jul 12, 2007 at 14:53:49

Good Job!!! With only 200 recovery that is a tough workout and 20 at that pace shows your fittness is up. Did you go solo or do you have someone there to do your track stuff with. What is your next big race?

Bill

From Randy on Thu, Jul 12, 2007 at 16:04:02

Hey Bill. Thanks. Yeah, I was pretty happy with this workout, especially given the heat. I am getting ready for an 8k next Sat. Not a big race, but it's the last one I'm taking seriously for awhile. Then I'm going to focus on XC in upstate NY. How did the WA workout go on Tues?

From bc on Thu, Jul 12, 2007 at 20:27:14

Randy, It went well. I was happy with my times, but in the last few repeats the ankle trouble I'm having started to effect me some. It was a hot day, but we had Nick McCombs come run and he and Albert made me push a little faster. That's why I know that if you did your workout alone it was a lot tougher than it would appear. Next Tuesday at the WA workout we have Fernando? coming to do the workout with us. He is the american record holder in the 25 K. I guess and he has sent his past 12 weeks of workouts to the old man to look at and evaluate his training. It should be fun, I'm telling my East High kids to come so they might see some true speed workouts. Him, Teren, and Dennis will be fun to watch hammer some fast laps.

Bill

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