You're faster than you think!

November 26, 2022

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Member Since:

Jun 03, 2007



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


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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

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...

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.

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