| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 93.00 | 0.00 | 0.00 | 0.00 | 93.00 |
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| | Race: |
USATF Western Regional Champs, Oxy (3.1 Miles) 00:15:39, Place overall: 13 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Splits (thanks to Dennis Simonaitis): 71.2, 78.7, 74.9, 74.5, 76.5, 76.3, 75.0, 75.1, 78.1, 74.8, 78.0, 72.4, 33.5. (68 last 400). 15:39.92 is the official time on the meet web site. This a PR for me, though just barely. But the other 5k PR was a 15:41 on the roads. This was my first 5000 on the track. Basically felt I ran a smart race. I had to do a lot of the work in the second and third miles. Dennis said the first two splits might be off a bit.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| pm: 10, 1:13:59, Wisconsin Ave., after returning from CA. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| noon: 10, 1:15:09, Clopper pm: 6, NIST, forgot watch | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| noon: 4, shakeout, NIST pm: 11, speed work 10 x 400m with 400 rest + 2 min. 66.3, 66.0, 65.0, 66.2, 66.7, 67.0, 66.6, 66.3, 66.4, 66.7
First 5 in flats, second 5 in spikes... still trying to get use to them. Cannot relax on second 200. I guess that makes sense, since I have yet to complete a 200 workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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noon: 10, Clopper, forgot watch weights: lunges, hip sled, curls, knee lifts pm: 6, NIST
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| noon: 10 miles, 1:18:28, easy, Clopper Lake pm: 6 miles, NIST campus Very hot today!
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 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(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 93.00 | 0.00 | 0.00 | 0.00 | 93.00 |
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