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April 19, 2024

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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.
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sun, Jul 15, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

2:00:56

Brian Tullock and I met at 8 am at Roosevelt Island.  We went out on the GT trails for an hour and then met back at the parking lot to pick up Eric and Kyle.  Brian did another 40 mins or so and I tacked on 20 more min by myself to get 2 hrs.  This probably more than 16 miles, but I am too lazy to map it out.  My guess is that it was close to 17. 

Comments
From Sasha Pachev on Mon, Jul 16, 2007 at 19:22:14

Randy:

I was wondering if you could help me with something. I want to calibrate the Course Tool to do altitude adjustments. One thing I am almost 100% sure about is that an uphill of the same grade slows you down more at an altitude, but I have no idea how much. You are one of the few runners on the blog that lives at sea level and can produce reliable data. I need you to do the following:

Find a hill with a fairly steady grade that goes for at least 400 meters. Map it out on the Course Tool. Then do at least 6 repetitions alternating up and down, and trying to maintain as constant of an effort as possible. The actual length of the interval is not that important and does not have to be an even number as long as it is the same interval in both directions, there is no significant wind, and we can easily identify the course from the aerial view.

From Randy on Mon, Jul 16, 2007 at 22:44:26

Sasha - No problem. I know just the hill. We call it Mormon Hill, up by the Temple. I will try to do this on Wednesday as my speed workout for the week. Later...

From dutch on Tue, Jul 17, 2007 at 12:09:47

Hey Randy,

Sorry I was unable to join you guys again this past weekend. I returned from doing field work in the Bay late on Friday and had a friend in town until early Monday morning. It's been incredibly hectic the past few weeks. I hate to keep screaming wolf, but I THINK (hope) I'll be here this sunday morning. I'll keep you posted...

From Randy on Tue, Jul 17, 2007 at 14:47:55

Ben,

No problem. I'm racing Rockville on Sat night and I'll be in the Roosevelt parking lot at 8am on Sunday.

Cheers,

R

From Randy on Thu, Jul 19, 2007 at 15:06:57

Sasha:

Sorry, but I decided to do a more typical pre-race workout last night since I am racing an 8k on Saturday. I also have a race next Wed night: an informal mile on the track. Hopefully I will get around to the hill reps next weekend.

Later...

Randy

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