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Run Through The Grapevine

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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
270.000.000.000.00270.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:17:41.  Tired!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:14:15

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: Canal in GT with Kyle Smith

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Race: Run Through The Grapevine (4.97 Miles) 00:28:31, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

This was a super-tough XC course! I did not plan to run as hard as I did, but there really was no avoiding it. After two miles I was hurting, BAD. But, luckily, so was everyone else. The full race report can be found here.

Janet took some cool videos too. They are on my Picasa page. It is actually pretty sad to see how slow we are going in the first video. Please keep in mind that we had just finished climbing a monster hill. In the second video, you can see how badly I got out-kicked. Again, sadly, once I realized I was beaten, I pulled the plug... a lesson to the youngsters of how NOT to finish a race!

Our team, the Howard County Striders, took first place and we each were given a free bottle of wine -- my kind of race!


Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:15:12

Windy! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

NOON: NIST 6 42:16 + weights

PM: Wisconsin 10, 1:12:56

COLD!  I swear, not 2 wks ago I was running without a shirt.  Today it was freezing!! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:14:56

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:14:09

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AFTERNOON: 3 mile warm up, 20 x 1 min on/off at 5k effort, 3 mile cool down. NIST XC loop #2.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12, 1:25:16, GT trails with Erik Olsen

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

NOON: Riley's Locke, 1:59:32.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 + 1 mile, 1:26:43, easy run with John Maclean.

+ weights 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:13:21.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

NOON: Fartlek -- 10 x 3 min on / 1 min off at 10k effort, 3 mile warm up, 2 mile cool down.

I'll be in SLC from Friday to Wednesday for a conference!  Meet at Bayou on Friday night, 10:30ish.  Not sure of run schedule yet.   Probably an easy morning run on Sat.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:15:48.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Bethesda 6, 40:00, prior to my trip out to UT.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Memory Grove to Shriners, 48:20, with Toby and Neal.

Toby is in killer shape!  I think he clocked about 4:50 for one of the downhill miles! ;)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4 loops of Sugarhouse park, 39:07, with Neal.  Felt pretty good from taking Sunday off.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Shoreline trail, from Terrace Hills to Dry Creek, 1:11:19, with Albert.  Love this run!  Especially love that I had a chance to get it in on Nov. 20th!

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Race: Boulevard Bolt 5 Miler (5 Miles) 00:26:09, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Happy Thanksgiving, everyone!

Today started off pretty well for me.  I managed a win at the Boulevard Bolt 5 miler in Nashville.  Although, apparently my only competition was a 15 year old (see www.tnrunning.com).  He sure ran tough for the first four miles, though.  I did not realize how hard I was pushing things during the race.  But I can tell when I have really given a hard effort when my stomach does not settle down for several hours!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM: Nashville, TN, Belle Mead Blvd + Percy Warner Park, Orange Trail, 1:25:49

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: Nashville, TN, Edwin Warner Park, Red Trail, 1:02:24

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:16:12

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:14:31.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

NOON: Clopper 10 1:17:05.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

NOON: NIST 6 42:52

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

NOON: 3 mile warm up, 2 sets of 5, 4, 3, 2, 1 with equal rest at 10k pace (standard Demetrio workout), 3 mile cool down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
270.000.000.000.00270.00
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