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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
Sat, Aug 25, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM: Whitman track, 3 warm up, 2.5 drills, 1 cool down on grass infield

10 x 200m w/ 200m rest

30.4, 30.1, 30.5, 30.4, 30.1,

30.1, 30.3, 30.5, 30.2, 30.5.

Well,  at least I was consistent.  Funny thing is that these did not feel all that hard, but I tried like crazy to go sub 30 on the last two and just found myself tying up rather that going faster.  So, that is the state of my speed.  This is certainly sufficient for my upcoming 5k.  I guess the inability to go sub 30 is due to mileage (still over 70 this week) and/or biomechanics.  Perhaps some downhill grass running would be a good change of pace with XC coming up.

Comments
From Katie on Mon, Aug 27, 2007 at 11:02:56

Were you alone for this workout?

From Randy on Mon, Aug 27, 2007 at 12:19:19

Yeah. Pretty much all my workouts have been solo since moving here.

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