| 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 | | 91.00 | 0.00 | 0.00 | 0.00 | 91.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| a.m.: 2 miles (14:38), morning shakeout run, Smokey Mtns! p.m.: 10 (1:12:46), Wisconsin Ave., after an 8 hr drive from Knoxville to D.C. | | 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 (1:14:59), Clopper, low 90s Lifted weights after noon run: lunges, knee lifts, leg press
p.m.: 6 (44:24), NIST Yoga Long day!
| | Add Comment |
| | 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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noon: 10 (1:16:06) Clopper, 95 degrees and humid! Tonight I have to meet people in D.C., so will have to skip the evening run. We're having t-storms anyway. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 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.
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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 (1:17:44) Clopper, plus weights: lunges, curls, knee lifts, leg press p.m.: 6 (42:46) Bethesda
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon: 10 (1:16:19) Clopper, knee lifts | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| drills (3 x walking high knees, 3 x walking butt kicks, 3 x skipping high knees, plus 100m stiders after each) 12 x 400m w/ 200m rest 69.1, 68.4, 69.4, 69.0, 69.6, 68.7, 69.9, 69.8, 69.5, 68.9, 69.5, 69.0 This was a good set of intervals for me. I was really in control and had a good sense of my pace.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 91.00 | 0.00 | 0.00 | 0.00 | 91.00 |
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