| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 270.00 | 0.00 | 0.00 | 0.00 | 270.00 |
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| | 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 1:17:41. Tired! | | 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 1:14:15 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Canal in GT with Kyle Smith | | Add Comment |
| | Race: |
Run Through The Grapevine (4.97 Miles) 00:28:31, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| NOON: Clopper 10 1:15:12 Windy! | | 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 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!! | | 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 1:14:56 | | 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 1:14:09 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AFTERNOON: 3 mile warm up, 20 x 1 min on/off at 5k effort, 3 mile cool down. NIST XC loop #2. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 12, 1:25:16, GT trails with Erik Olsen | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| NOON: Riley's Locke, 1:59:32. | | 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 mile, 1:26:43, easy run with John Maclean. + weights | | 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 1:13:21. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 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.
| | 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 1:15:48. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Bethesda 6, 40:00, prior to my trip out to UT. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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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! ;) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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4 loops of Sugarhouse park, 39:07, with Neal. Felt pretty good from taking Sunday off. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 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! | | Add Comment |
| | Race: |
Boulevard Bolt 5 Miler (5 Miles) 00:26:09, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: Nashville, TN, Belle Mead Blvd + Percy Warner Park, Orange Trail, 1:25:49 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM: Nashville, TN, Edwin Warner Park, Red Trail, 1:02:24 | | 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 1:16:12 | | 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 1:14:31. | | 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 1:17:05. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| NOON: NIST 6 42:52 | | 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: 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. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 270.00 | 0.00 | 0.00 | 0.00 | 270.00 |
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