| 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 | | 75.00 | 0.00 | 0.00 | 0.00 | 75.00 |
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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 |
| Utica, NY, 1:36:21
Ran around Utica and caught glimpses of the Boilermaker at miles 2 and 9. Dennis and Michelle Simonaitis were running the race. It was very hot out there. The performances were impressive. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took a day off, finally. I looked back and had not had a day off in over a month. The result from Sat has made me start to re-evaluate some things and one thing I think I'll try this fall is to take a day off each week. Should be an interesting experiment. | | Comments(1) |
| | 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 1:14:53, 101 deg F!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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noon: NIST 6 41:52, HOT!
p.m.: track workout, Washington-Lee H.S. 3 mi warm up/2 mi cool down
9 sets of drills (~2 miles) + 20 x 400m with 200 rest 73.9, 74.1, 74.0, 74.5, 74.8, 74.3, 74.4, 73.6, 75.2, 74.1, 73.2, 72.9, 74.0, 72.8, 72.2, 72.8, 72.8, 73.2, 72.3, 72.2.
Very hot, very humid! The goal of this workout was to run each set of five with a negative average split, starting with 5k pace (75) and working down. I was somewhat successful, though there were certainly occasions where I lost concentration. By the time I was done it literally looked like I had jumped in a swimming pool. I'll bet I lost 5 lbs in water weight. I took a short water break after each set of 5. By the way, you might noticed that I changed my picture to highlight the fact that XC season is just around the corner!
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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 |
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noon: NIST 6 42:55, nice weather finally! pm: Bethesda 6 42:36
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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 |
| noon: Clopper 10 1:16:09 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Temple 10 1:05:40. I did a 25 min warm up on CC trail on my usual 10 mile course and then did 10 x 1 min on/off fartlek at between 1 mile and 2 mile race pace for my "on". Not sure if this is the optimal workout right now, but I felt terrible this morning -- woke with a tension headache and just could not stomach the thought of mile repeats. Given that I already did 5 miles worth of speed on Wed and this is only a 75 mile week I figured about 2 miles of speed would be sufficient (the 10% rule of thumb). Maybe it is even excessive. I have to admit that I am sort of flailing mentally right now. Last weekend really shook my confidence in my training. I think this simply means it is time to rebuild. But I am committed to this 8k next Sat. So I am just trying to give myself a fighting chance there. Then I'll try to refocus with a coherent plan. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 75.00 | 0.00 | 0.00 | 0.00 | 75.00 |
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