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March 28, 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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

20 x 200 with 200 rest

32.5, 32.8, 31.7, 32.3, 32.6, 33.5, 32.3, 31.8, 31.9, 31.8

31.7, 31.3, 31.1, 31.7, 30.9, 30.9, 31.2, 31.7, 31.3, 31.4

First 10 in flats, second 10 in spikes.  Still experimenting with different mental tricks to improve my form.  So, on various intervals I'll concentrate on different things.  For example, turnover, staying on my toes, driving my knees, leaning forward, relaxing.  So far, "driving my knees" seems to yield the best results and "leaning forward" the worst.

I have done a lot of weight lifting and drills, etc. this week (in addition to the miles) that have made my legs tired.  So, that probably accounts for why I could not do the last few under 31.  I was definitely tying up on the last couple.


 

Comments
From Scott Browning on Sat, Jun 09, 2007 at 23:40:38

Hi Randy,

Tomorrow we run in honor of you, I have missed the Sunday runs through memory grove, its just not the same! I hope this finds you happy, healthy, and well. Glad to see you on the Blog.

From Sasha Pachev on Sat, Jun 09, 2007 at 23:51:39

Randy:

I have found little luck in trying to improve the form in a way that makes a difference in running performance (I guess that would be the definition of "improve") by consciously changing the way I run. I do however have a lot to improve - visually, I am told, I can be identified from half a mile distance, and with the VO2 Max of 75 and a threshold VO2 of 67 I get only 15:37 5 K. My current working theory is that a good portion of biomechanical economy is hidden in the spine. I have been trying to correct it for the last 8 months, so far without much success, but it is a long and slow process.

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