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January 2008

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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
323.000.000.000.00323.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

am: long run, 15 mi on canal from GT, 1:49:40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:15:01

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:16

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

noon: 3 mi shakeout, 21:30

pm: (10 mi) WL track

12x400 w/ 200 rest

76.1, 74.7, 74.1, 74.3, 73.7, 74.4,

73.5, 75.9, 75.3, 73.4, 73.7, 70.0 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:22:30.  Legs are dead.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi, Kennebunk, ME, 1:12:40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 mi, Kennebunk, ME, 1:13:46

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Kennebunk, ME.  I did a 10 mi warm up and then jumped in a local 5k for a tempo run.  Got 2nd in 16:56. Mile splits were 5:42, 5:18, 5:27.  Had nothing at the end.  Not surprising since this is only my second tempo effort and the first over 2 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.  Very busy at work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

noon: 3.5 mi easy, 26:50, in Del Ray + massage

pm: 13.5ish on GT trails with Mark Barela, hammered.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

noon: 4 mi shakeout

pm: (10 mi) WL track

6x800 w/400 rest

2:30.5, 2:29.7, 2:29.6, 2:30.7, 2:31.2, 2:23.8

Scott Anderson (former Princeton guy and sub 4:00 miler) jumped in with us on the last one. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

noon: 4 mi in Del Ray 30:41

pm: 10 mi on GT trails 1:16:55

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:10

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: (10 miles) WL track

15x200 w/ 200 rest, first 10 in flats, last 5 in spikes, VERY HOT!

31.2, 32.0, 31.0, 31.6, 31.9,

32.0, 32.0, 31.5, 34.6 (playing around with form), 32.5,

32.0, 30.6, 31.4, 31.7, 31.8 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am: long run with Georgetown Running Co. guys, from Difficult Run trail head in Great Falls, VA, 1:57:44

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:15:32

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 4 NIST 29:25

pm: 12 mi Georgetown 1:30: 37 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

noon: 4 mile shakeout 31:14

pm: (9 mi) WL track, 10x400 w/ 200 rest

70.5, 70.8, 69.9, 70.0, 70.2,

69.0, 70.2, 70.5, 68.6, 65.5

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:53

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: NIST treadmill, 10 miles, 1:13:00

It was 96F and humid today... good day to stay inside! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am: canal path, 10 miles with 3 mile tempo run between mile markers 5 => 2...  5:30, 5:26, 5:32*

* I hope this last mile is long.  It felt like I was going harder than the second mile.  I seem to remember thinking the same thing last year when I did a tempo here. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am: long run, Georgetown trails + canal path, 2:00:16

Very hot! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:16:32

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

noon: NIST 6 42:55

pm: 11 miles, Georgetown trails, 1:21:02 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: NIST 4 mi 31:42, shakeout

pm: (12 miles) Wash.-Lee H.S. track, 3 mi warm up, 2 mi drills and strides, 2 mi cool down

1 mile w/ mile rest = 4:47.2

2x800 w/ 800 rest = 2:18.9, 2:19.7

4x200 w/ 200 rest = 31.5, 31.0, 30.5, 30.7 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Clopper 10 1:21:55

Hey, I'm back!  Finally got my mileage up to something respectable and feeling human again.  It was a long winter/spring of injuries caused primarily by NOT running.  That's right... beware of time off.  I took three weeks of scheduled down time and parlayed that into six months of IT-related injuries, including forays into chiropractic treatment and orthopedic surgeons, neither of which helped one iota.  Finally, just being diligent with massage and slowly building my mileage is what got me over the hump.  Lesson learned.  Just hope I don't forget.

After the storms last night we finally had some nice cool weather for running this morning.  My trail run was pretty slow because my legs are tired from the track workout last night (see yesterday's blog).  Ok... good to be back.  I hope everyone is well.  I have not kept up with the blog, so my apologies up front.  I'll get back up to speed soon.  Cheers...
 

Comments
From Sasha Pachev on Thu, Jul 24, 2008 at 20:27:13

Welcome back! Lost Sheep Randy returns!

From Scott Zincone on Thu, Jul 24, 2008 at 22:57:00

Glad to see you back as well.

From Katie on Fri, Jul 25, 2008 at 06:40:40

hey, man! sorry to hear about your injuries. glad you were able to work them out though. sweet workout Wed. looks like you're on the right track. july in ithaca has been cold and wet. you'd love it.

From jtshad on Fri, Jul 25, 2008 at 09:49:05

Welcome back to the blog and to healthy running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

noon: Clopper 10 1:19:30.  Hot and dry.  Still feeling Wed workout.

Comments
From Bonnie on Fri, Jul 25, 2008 at 14:50:12

Randy!!!!!! so nice to see you are back. I hope all is well with you.

From Randy on Fri, Jul 25, 2008 at 15:07:22

Hi Bonnie! Thanks. Nice to be running again. The blog looks different. It's like a billboard and I can't find anyone's site.

How is life in UT? Do you ever see Melinda? Or is she a "lost sheep" too? Is Greg McMillan still coaching you? How is that going?

From Bonnie on Fri, Jul 25, 2008 at 15:17:29

Yes, there are quite a few new people on the site! I have not seen Melinda, but I know she is doing ok (she does not blog much) - a friend of mine ran the Wasatch Back relay with Melinda and her family's team.

Things are good here in Utah, although sadly we will be leaving and starting new positions at U of Arizona in November (long story best told over a beer). Greg is still coaching me and I think we have a good set of short and long term goals. I had a good buildup in mileage over the winter and then did not run the race I had planned because of weather ... I then got some weird "blah" thing (couldn't hit my workouts and every run was a struggle). Took a couple weeks down (just ran easy as I wanted) and am feeling really good now. Greg is great about modifying my training to find what "works". I have not missed a day of training from injury in the 4 years since he has coached me, and to me that is a really big deal! I am running 2 times a day 3 days a week now and it is great because I can increase my mileage without losing my job (and my legs feel better). Are you still being coached by Demetrio? I have wanted to touch base with that group, but our workout days are off a little.

I am glad you are back and running strong!

From Randy on Fri, Jul 25, 2008 at 15:40:41

I can only imagine the tribulations of academic life... Suffice it to say, that is why I took a job at a lab. Though it has its own issues. Anyway, I wish you the best in your move. There is a lot of good running AZ! Look for Abdi!

From Randy on Fri, Jul 25, 2008 at 15:49:35

Oh yeah, the coaching question... Although I say on my blog that Demetrio is my coach, it is hard for him to get me workouts and stay up with how my life is going and how I am feeling on a daily or even weekly basis. So I mainly use my old logs as guides and go with what has worked in the past. I think I learned a lot from my results last year. There is really no big surprise, my best results correlate very well with high mileage (110+) and solid tempo runs at least every other week. So that has been my focus. Given that I really was at ground zero, it is taking me a while to get back up to the mileage that I want. So I guess the answer is that I am really coaching myself, but using Demetrio's workouts as a guide. It's funny though. I think people put so much worry into workouts and the main thing really is just to get out there and not to over do it. The mileage is the first-order effect... and being healthy is the zeroth-order effect :).

From Bonnie on Fri, Jul 25, 2008 at 15:55:58

ha ha ha -- so very true, I like it and may steal the analogy (with order effects). I like having someone else worry about both effects then I can just put my shoes on and go!

I am hoping to run into both Abdi and Bernard in Tucson. Abdi trains up in Flagstaff and stays with Greg's elite group sometimes so it is likely we will cross paths some day. He seems like a character and I am looking forward to speaking with him. Have you seen that video of him last year? If not I will have to get it to you, he gives a tour of his house - it cracked me up.

From dave holt on Fri, Jul 25, 2008 at 16:39:30

Welcome back Randy - good to hear you are healthy and back running fairly solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
323.000.000.000.00323.00
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