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USATF Western Regional Champs, Oxy

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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.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
368.500.000.000.00368.50
Race: USATF Western Regional Champs, Oxy (3.1 Miles) 00:15:39, Place overall: 13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Splits (thanks to Dennis Simonaitis): 71.2, 78.7, 74.9, 74.5, 76.5, 76.3, 75.0, 75.1, 78.1, 74.8, 78.0, 72.4, 33.5. (68 last 400). 15:39.92 is the official time on the meet web site. This a PR for me, though just barely. But the other 5k PR was a 15:41 on the roads. This was my first 5000 on the track. Basically felt I ran a smart race. I had to do a lot of the work in the second and third miles. Dennis said the first two splits might be off a bit.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

pm: 10, 1:13:59, Wisconsin Ave., after returning from CA.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10, 1:15:09, Clopper

pm: 6, NIST, forgot watch 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

noon: 4, shakeout, NIST

pm: 11, speed work 10 x 400m with 400 rest + 2 min.

66.3, 66.0, 65.0, 66.2, 66.7, 67.0, 66.6, 66.3, 66.4, 66.7

First 5 in flats, second 5 in spikes... still trying to get use to them.  Cannot relax on second 200.  I guess that makes sense, since I have yet to complete a 200 workout.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10, Clopper, forgot watch

weights: lunges, hip sled, curls, knee lifts

pm: 6, NIST


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10 miles, 1:18:28, easy, Clopper Lake

pm: 6 miles, NIST campus

Very hot today!

 

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

20 x 200 with 200 rest

32.5, 32.8, 31.7, 32.3, 32.6, 33.5, 32.3, 31.8, 31.9, 31.8

31.7, 31.3, 31.1, 31.7, 30.9, 30.9, 31.2, 31.7, 31.3, 31.4

First 10 in flats, second 10 in spikes.  Still experimenting with different mental tricks to improve my form.  So, on various intervals I'll concentrate on different things.  For example, turnover, staying on my toes, driving my knees, leaning forward, relaxing.  So far, "driving my knees" seems to yield the best results and "leaning forward" the worst.

I have done a lot of weight lifting and drills, etc. this week (in addition to the miles) that have made my legs tired.  So, that probably accounts for why I could not do the last few under 31.  I was definitely tying up on the last couple.


 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16+ miles. 2 hr run on Capital Crescent Trail from Bethesda to Georgetown at about 7:30 pace.

My right hamstring was feeling tight, so I took it really easy.  Feeling better today, though.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 on Clopper, 1:19:31.  Went out slow because my hamstring was still bothering me, but it loosened up on the way back, which was more like 7:30 pace.

Took the afternoon off due to time constraints.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Easy 10 on Clopper, 1:15:16. Felt much better today.

Easy 6, NIST campus, 43:14.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

noon: 3, NIST, 21:32, shakeout

p.m.: 10 treadmill, 1:13:04

Tonight was suppose to be a track session, but we had bad thunderstorms so I put it off until tomorrow.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

a.m.: 4+, CC trail, 30:03

p.m.: (11 miles total) drills + 3 x 1 mile with 800 rest

4:55.0 (2:28,2:27)

4:57.2 (2:29,2:28)

4:55.8 (2:28,2:27)

Probably the best set of miles reps I've done.  Did them all in spikes, which I am getting use to, but still make my calves pretty sore.  Pretty happy with these considering that I felt terrible during warm up.

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10, Bethesda, CC trail, 1:12:52

Then I got in the car and drove to Nashville to see the folks... 11 hours.  Took an ice bath when I got there.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10, Belle Meade Blvd. plus Percy Warner Park, Nashville, 1:12:15.

Thanks to my friend Camellia, who use to live across the street from us in SLC and now lives in Nashville, I found some great trails.  This is also part of the Thanksgiving Day 8k course, which is a great race.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

a.m.: 2 miles (14:38), morning shakeout run, Smokey Mtns!

p.m.: 10 (1:12:46), Wisconsin Ave., after an 8 hr drive from Knoxville to D.C. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10 (1:14:59), Clopper, low 90s

Lifted weights after noon run: lunges, knee lifts, leg press

p.m.: 6 (44:24), NIST

Yoga

Long day!
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: 10 (1:16:06) Clopper, 95 degrees and humid!

Tonight I have to meet people in D.C., so will have to skip the evening run.  We're having t-storms anyway. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 4 (31 min), NIST, shakeout

p.m.: Washington-Lee H.S., 12 miles total, 3 warm up, 2 drills, workout, 2 cool down

6 x 1000m w/ 400 rest in spikes

3:02.3, 3:05.5, 3:05.6, 3:05.3, 3:05.2, 3:03.5

Plus 9 laps of drills, 3 sets each of: walking high knees, walking butt kicks, skipping high knees, with 100 striders after each drill.  Dennis also wants me to add jogging high knees and jogging butt kicks, and I plan to work up to this.  As it stands this is three times more drills than I have done previously.  By the time you are done with 3 sets of the 5 drills you have done 15x100m, which is almost a workout in and of itself.

As for the 1000s, went out a little fast on the first one (72), but then settled in and felt pretty in-control for the next four.  The last one hurt.

We had a cool front move in last night, so the weather was nice, in the high 70s.



 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10 (1:17:44) Clopper, plus weights: lunges, curls, knee lifts, leg press

p.m.: 6 (42:46) Bethesda


 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: 10 (1:16:19) Clopper, knee lifts

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

drills (3 x walking high knees, 3 x walking butt kicks, 3 x skipping high knees, plus 100m stiders after each)

12 x 400m w/ 200m rest

69.1, 68.4, 69.4, 69.0,

69.6, 68.7, 69.9, 69.8,

69.5, 68.9, 69.5, 69.0

This was a good set of intervals for me.  I was really in control and had a good sense of my pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

16.5 (2:03:04) Georgetown trails

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 10 (1:17:51) Clopper.  Tired.

weights: lunges, curls, knee lifts, leg press

pm: 6 (40:56) Bethesda, CC trail. Felt surprisingly better than a felt at noon. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: 10 (1:16:36) Clopper.  About 99.9% humidity!  Stepped on a sharp rock on the trail and bruised my foot.  Great.

Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

noon: 3 (21:46) NIST, shakeout

pm: Washington-Lee H.S. track

Well, some days you are better off staying in bed... especially if your room is air conditioned!  I was not mentally up for the humidity tonight...

So, tonight was the first workout in awhile that I was not thoroughly happy with.  I just lost concentration and did not finish strong.  I have excuses readily available, but the truth is that for some reason I was mentally out of it.  I am not totally disappointed because I still managed to hit my target average pace.  The workout was 3 x 1 mi with 400 rest.  I did an abbreviated version of  drills (I am still working up to the full list), which amounted to about 9 sets.  I hit the miles in 4:52.2, 4:57.6, 5:00.5.  Ave = 4:56.8.  I was hoping to ave 4:56 (15:20 5k pace) and with the short rest and given that it was hot and disgustingly humid, I guess I can take some positives from that.  I just wanted to do it in a much more controlled and evenly-paced way. But the first one felt so easy that I just thought I was on my way to a breakthrough workout. Then I just did not want to push.  I mean, I should have been able to just hit 73 for the first quarter in the last rep and then hang on.  Ya know, just focus... 36.5 per 200.  Instead I go 76,75,75,74.  I guess the reality is that the first mile was too fast and I just never recovered. But still, I do not remember hurting at all in the workout.  And that was sort of the aim of this workout, with the short rest, to make myself hurt.  But I could not do it.  I am looking forward to resting and a couple of sharpening workouts this weekend and next week.  I think I am ready for the 5k... I just need to not do anything stupid.  Another positive I can take from this workout is that my bruised foot did not bother me in spikes.  That could have been trouble.
 


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

noon: Clopper 10 1:15:49. Ugh! The humidity. I know I sound like a broken record, but it is getting so old. We had a hard rain tonight that I hope cleared the air somewhat.

pm: Bethesda 6 plus 1 extra mile 49:37

I did my usual 6 mile out and back at a pretty good clip. Then jogged to the gym about a half mile to lift weights and jogged home. Did lunges, curls, knee lifts, and leg press. 3 sets of each.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Clopper 10 1:16:38. Still humid, but overcast and a little rain has cooled things off from this morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Landon H.S. track

2 x (800, 400, 200) with equal rest after 8s and 4s and 600 after the 2... i.e., full recovery, the purpose being just speed work.  Did the workout in spikes.

2:17.9, 65.4, 30.5

2:18.3, 65.5, 30.3

Well, that's about as consistent as I can be, I think.  Given my mileage this week (94) I am pretty happy with this workout.  I think my speed is where it needs to be.  With some rest this week, I think I'll be ready to go next Saturday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
368.500.000.000.00368.50
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