| 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 | | 81.00 | 0.00 | 0.00 | 0.00 | 81.00 |
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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 |
| Kennebunk, ME. I did a 10 mi warm up and then jumped in a local 5k for a tempo run. Got 2nd in 16:56. Mile splits were 5:42, 5:18, 5:27. Had nothing at the end. Not surprising since this is only my second tempo effort and the first over 2 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off. Very busy at work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| noon: 3.5 mi easy, 26:50, in Del Ray + massage pm: 13.5ish on GT trails with Mark Barela, hammered.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon: 4 mi shakeout pm: (10 mi) WL track 6x800 w/400 rest 2:30.5, 2:29.7, 2:29.6, 2:30.7, 2:31.2, 2:23.8 Scott Anderson (former Princeton guy and sub 4:00 miler) jumped in with us on the last one. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon: 4 mi in Del Ray 30:41 pm: 10 mi on GT trails 1:16:55
| | 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: Clopper 10 1:16:10 | | 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 miles) WL track 15x200 w/ 200 rest, first 10 in flats, last 5 in spikes, VERY HOT!
31.2, 32.0, 31.0, 31.6, 31.9, 32.0, 32.0, 31.5, 34.6 (playing around with form), 32.5,
32.0, 30.6, 31.4, 31.7, 31.8 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 81.00 | 0.00 | 0.00 | 0.00 | 81.00 |
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