| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.50 | 0.00 | 0.00 | 0.00 | 94.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| 16.5 (2:03:04) Georgetown trails | | 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 (1:17:51) Clopper. Tired.
weights: lunges, curls, knee lifts, leg press
pm: 6 (40:56) Bethesda, CC trail. Felt surprisingly better than a felt at noon. | | 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 (1:16:36) Clopper. About 99.9% humidity! Stepped on a sharp rock on the trail and bruised my foot. Great. | | Comments(11) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon: 3 (21:46) NIST, shakeout pm: Washington-Lee H.S. track Well, some days you are better off staying in bed... especially if your room is air conditioned! I was not mentally up for the humidity tonight... So, tonight was the first workout in awhile that I was not thoroughly happy with. I just lost concentration and did not finish strong. I have excuses readily available, but the truth is that for some reason I was mentally out of it. I am not totally disappointed because I still managed to hit my target average pace. The workout was 3 x 1 mi with 400 rest. I did an abbreviated version of drills (I am still working up to the full list), which amounted to about 9 sets. I hit the miles in 4:52.2, 4:57.6, 5:00.5. Ave = 4:56.8. I was hoping to ave 4:56 (15:20 5k pace) and with the short rest and given that it was hot and disgustingly humid, I guess I can take some positives from that. I just wanted to do it in a much more controlled and evenly-paced way. But the first one felt so easy that I just thought I was on my way to a breakthrough workout. Then I just did not want to push. I mean, I should have been able to just hit 73 for the first quarter in the last rep and then hang on. Ya know, just focus... 36.5 per 200. Instead I go 76,75,75,74. I guess the reality is that the first mile was too fast and I just never recovered. But still, I do not remember hurting at all in the workout. And that was sort of the aim of this workout, with the short rest, to make myself hurt. But I could not do it. I am looking forward to resting and a couple of sharpening workouts this weekend and next week. I think I am ready for the 5k... I just need to not do anything stupid. Another positive I can take from this workout is that my bruised foot did not bother me in spikes. That could have been trouble.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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noon: Clopper 10 1:15:49. Ugh! The humidity. I know I sound like a broken record, but it is getting so old. We had a hard rain tonight that I hope cleared the air somewhat. pm: Bethesda 6 plus 1 extra mile 49:37 I did my usual 6 mile out and back at a pretty good clip. Then jogged to the gym about a half mile to lift weights and jogged home. Did lunges, curls, knee lifts, and leg press. 3 sets of each.
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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 |
| Clopper 10 1:16:38. Still humid, but overcast and a little rain has cooled things off from this morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Landon H.S. track
2 x (800, 400, 200) with equal rest after 8s and 4s and 600 after the 2... i.e., full recovery, the purpose being just speed work. Did the workout in spikes.
2:17.9, 65.4, 30.5 2:18.3, 65.5, 30.3 Well, that's about as consistent as I can be, I think. Given my mileage this week (94) I am pretty happy with this workout. I think my speed is where it needs to be. With some rest this week, I think I'll be ready to go next Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.50 | 0.00 | 0.00 | 0.00 | 94.50 |
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