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March 29, 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.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

noon: 4 (31 min), NIST, shakeout

p.m.: Washington-Lee H.S., 12 miles total, 3 warm up, 2 drills, workout, 2 cool down

6 x 1000m w/ 400 rest in spikes

3:02.3, 3:05.5, 3:05.6, 3:05.3, 3:05.2, 3:03.5

Plus 9 laps of drills, 3 sets each of: walking high knees, walking butt kicks, skipping high knees, with 100 striders after each drill.  Dennis also wants me to add jogging high knees and jogging butt kicks, and I plan to work up to this.  As it stands this is three times more drills than I have done previously.  By the time you are done with 3 sets of the 5 drills you have done 15x100m, which is almost a workout in and of itself.

As for the 1000s, went out a little fast on the first one (72), but then settled in and felt pretty in-control for the next four.  The last one hurt.

We had a cool front move in last night, so the weather was nice, in the high 70s.



 

Comments
From bc on Thu, Jun 21, 2007 at 01:02:09

Randy, Good job, I was doing those drills with him this winter. They helped I need to get back to them. On our run last Saturday he asked if I was still doing them, on Tuesdays he finds the time to get them in. I remember being sore in a lot of places from those drills which tells me I need to be stronger. I trust his experience.

Bill

From Randy on Thu, Jun 21, 2007 at 08:41:49

Yeah, the drills are helping. Also, I have been lifting weights, and I think this is helping as well. Saw your post for the 400 workout. Nice job!

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