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July 2008

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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.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
298.000.000.000.00298.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:16

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

noon: 3 mi shakeout, 21:30

pm: (10 mi) WL track

12x400 w/ 200 rest

76.1, 74.7, 74.1, 74.3, 73.7, 74.4,

73.5, 75.9, 75.3, 73.4, 73.7, 70.0 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:22:30.  Legs are dead.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi, Kennebunk, ME, 1:12:40

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi, Kennebunk, ME, 1:13:46

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Kennebunk, ME.  I did a 10 mi warm up and then jumped in a local 5k for a tempo run.  Got 2nd in 16:56. Mile splits were 5:42, 5:18, 5:27.  Had nothing at the end.  Not surprising since this is only my second tempo effort and the first over 2 miles.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.  Very busy at work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

noon: 3.5 mi easy, 26:50, in Del Ray + massage

pm: 13.5ish on GT trails with Mark Barela, hammered.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

noon: 4 mi shakeout

pm: (10 mi) WL track

6x800 w/400 rest

2:30.5, 2:29.7, 2:29.6, 2:30.7, 2:31.2, 2:23.8

Scott Anderson (former Princeton guy and sub 4:00 miler) jumped in with us on the last one. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

noon: 4 mi in Del Ray 30:41

pm: 10 mi on GT trails 1:16:55

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:10

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: (10 miles) WL track

15x200 w/ 200 rest, first 10 in flats, last 5 in spikes, VERY HOT!

31.2, 32.0, 31.0, 31.6, 31.9,

32.0, 32.0, 31.5, 34.6 (playing around with form), 32.5,

32.0, 30.6, 31.4, 31.7, 31.8 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am: long run with Georgetown Running Co. guys, from Difficult Run trail head in Great Falls, VA, 1:57:44

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:15:32

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 4 NIST 29:25

pm: 12 mi Georgetown 1:30: 37 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

noon: 4 mile shakeout 31:14

pm: (9 mi) WL track, 10x400 w/ 200 rest

70.5, 70.8, 69.9, 70.0, 70.2,

69.0, 70.2, 70.5, 68.6, 65.5

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:53

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: NIST treadmill, 10 miles, 1:13:00

It was 96F and humid today... good day to stay inside! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am: canal path, 10 miles with 3 mile tempo run between mile markers 5 => 2...  5:30, 5:26, 5:32*

* I hope this last mile is long.  It felt like I was going harder than the second mile.  I seem to remember thinking the same thing last year when I did a tempo here. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am: long run, Georgetown trails + canal path, 2:00:16

Very hot! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:32

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

noon: NIST 6 42:55

pm: 11 miles, Georgetown trails, 1:21:02 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: NIST 4 mi 31:42, shakeout

pm: (12 miles) Wash.-Lee H.S. track, 3 mi warm up, 2 mi drills and strides, 2 mi cool down

1 mile w/ mile rest = 4:47.2

2x800 w/ 800 rest = 2:18.9, 2:19.7

4x200 w/ 200 rest = 31.5, 31.0, 30.5, 30.7 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Clopper 10 1:21:55

Hey, I'm back!  Finally got my mileage up to something respectable and feeling human again.  It was a long winter/spring of injuries caused primarily by NOT running.  That's right... beware of time off.  I took three weeks of scheduled down time and parlayed that into six months of IT-related injuries, including forays into chiropractic treatment and orthopedic surgeons, neither of which helped one iota.  Finally, just being diligent with massage and slowly building my mileage is what got me over the hump.  Lesson learned.  Just hope I don't forget.

After the storms last night we finally had some nice cool weather for running this morning.  My trail run was pretty slow because my legs are tired from the track workout last night (see yesterday's blog).  Ok... good to be back.  I hope everyone is well.  I have not kept up with the blog, so my apologies up front.  I'll get back up to speed soon.  Cheers...
 

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:19:30.  Hot and dry.  Still feeling Wed workout.

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
298.000.000.000.00298.00
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