| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 91.00 | 0.00 | 0.00 | 0.00 | 91.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: Loops around Marshall high school track for the team fund raiser.1:01:12. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| NOON: Rock Creek Trail, basically added on a mile out and back to my Temple 10 course. 1:30:26. | | 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: Treadmill, 44:07. Weather is getting crummy! | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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NOON: 3 mile warm up, 5 x 2 min on/off at 5:00 pace on treadmill (1.5 incline), 2 mile cool down. Just wanted to see how 5 min pace felt on the legs since I have been doing mainly fartlek workouts by feel. Felt pretty good. Keep my fingers X'd for Sat! Guess I have no choice now but to go out hard!
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| NOON: NIST, treadmill ,44:30 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| NOON: NIST treadmill, 30:56 | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| PM: One lap around the XC course in West Chester, OH. | | Add Comment |
| | Race: |
2007 XC Club Nationals (6.2 Miles) 00:35:39, Place overall: 201 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2007 USATF National Club Cross-Country Championships, West Chester, Ohio. I raced for the Howard County Striders. Our team was 42/50 :), but we had a lot of fun! Results I was really happy with my race. I was 201/422 with a time of 35:39... one of my slowest times, but probably one of my best performances! I felt really good about being in the top half! I had watched the masters race earlier and having raced against a few of those guys I knew about what I should be shooting for on the course. I knew a banner day would be 35ish (5:37 pace). I ended up going out in 5:25, consistent with the "Go out hard and die like a man!" philosophy! Thus, I was feeling it early. But I managed to stay semi-relaxed and not drop off too much. We hit the 3 mile in 16:45 (5:35 pace). The fifth mile was a bear! The last mile was a dog fight... but I managed to maintain my place and even passed a couple of guys in the last 0.2, which was slightly uphill... which was to my advantage against the speedy guys. Finished in 35:39 (5:44 pace)... so as you can see, we were ALL dying!
Overall, this was one of the best racing experiences ever! It was so cool to be among so many awesome runners. A link to the photos of the weekend is given below. Hope to see some of you out there next year! Photos
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long drive back from OH. Phil Lang was a little green from the night before! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Burger day at Dogfish! | | 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, 43:30, I'm back! Time to start working off the holiday gut... | | 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, 41:56, sore! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: GT trails with Erik and Kyle,1:20ish. | | 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: Temple 10, 1:09:01. Getting cold again. Started to rain as I was finishing. Definitely going to take me a few weeks to get my legs back. I need a massage! | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 91.00 | 0.00 | 0.00 | 0.00 | 91.00 |
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