| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 298.00 | 0.00 | 0.00 | 0.00 | 298.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon: Clopper 10 1:16:16 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon: Clopper 10 1:22:30. Legs are dead. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mi, Kennebunk, ME, 1:12:40 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 mi, Kennebunk, ME, 1:13:46 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 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. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Very busy at work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| noon: 3.5 mi easy, 26:50, in Del Ray + massage pm: 13.5ish on GT trails with Mark Barela, hammered.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 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. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon: 4 mi in Del Ray 30:41 pm: 10 mi on GT trails 1:16:55
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon: Clopper 10 1:16:10 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| am: long run with Georgetown Running Co. guys, from Difficult Run trail head in Great Falls, VA, 1:57:44 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon: Clopper 10 1:15:32 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| noon: 4 NIST 29:25 pm: 12 mi Georgetown 1:30: 37 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 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
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon: Clopper 10 1:16:53 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon: NIST treadmill, 10 miles, 1:13:00 It was 96F and humid today... good day to stay inside! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| am: long run, Georgetown trails + canal path, 2:00:16 Very hot! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon: Clopper 10 1:16:32 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| noon: NIST 6 42:55 pm: 11 miles, Georgetown trails, 1:21:02 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 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 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
noon: Clopper 10 1:19:30. Hot and dry. Still feeling Wed workout.
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 298.00 | 0.00 | 0.00 | 0.00 | 298.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|