| 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 | | 90.00 | 0.00 | 0.00 | 0.00 | 90.00 |
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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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16+ miles. 2 hr run on Capital Crescent Trail from Bethesda to Georgetown at about 7:30 pace. My right hamstring was feeling tight, so I took it really easy. Feeling better today, though.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 on Clopper, 1:19:31. Went out slow because my hamstring was still bothering me, but it loosened up on the way back, which was more like 7:30 pace. Took the afternoon off due to time constraints.
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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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Easy 10 on Clopper, 1:15:16. Felt much better today. Easy 6, NIST campus, 43:14.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon: 3, NIST, 21:32, shakeout p.m.: 10 treadmill, 1:13:04 Tonight was suppose to be a track session, but we had bad thunderstorms so I put it off until tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| a.m.: 4+, CC trail, 30:03 p.m.: (11 miles total) drills + 3 x 1 mile with 800 rest 4:55.0 (2:28,2:27) 4:57.2 (2:29,2:28) 4:55.8 (2:28,2:27) Probably the best set of miles reps I've done. Did them all in spikes, which I am getting use to, but still make my calves pretty sore. Pretty happy with these considering that I felt terrible during warm up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10, Bethesda, CC trail, 1:12:52 Then I got in the car and drove to Nashville to see the folks... 11 hours. Took an ice bath when I got there.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10, Belle Meade Blvd. plus Percy Warner Park, Nashville, 1:12:15. Thanks to my friend Camellia, who use to live across the street from us in SLC and now lives in Nashville, I found some great trails. This is also part of the Thanksgiving Day 8k course, which is a great race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 90.00 | 0.00 | 0.00 | 0.00 | 90.00 |
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