| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Georgetown trails plus the canal path. This was a 2 hr+ run and probably closer to 18 miles, but I missed clicking my watch at some point and was running the last half with John McLean and so not sure about the total distance. | | Add Comment |
| | 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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NOON: Clopper 10 1:16:59 + weights PM: Bethesda 6 41:59
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| NOON: NIST 6 42:27 | | Add Comment |
| | Race: |
DC Road Runners Mile (1 Miles) 00:04:34, Place overall: 5 | | 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 2 15:12 shakeout PM: DC RR Mile, Wakefield H.S. 3 mile warm up, 1 mile strides and drills Splits: 69.0 (409m), 67.5, 68.5, 68.7 = 4:33.8 PR! Their hand timer had me at 4:34.2. But I think the dude was snoozin'. So on my "official" time I posted to the blog I split the difference. The weather was good and the track was nice. This is a really good event. Simple but competitive, and FREE! The Pacers team showed up to take the tape on pretty much every race. The mile was won in 4:24. The elite women's mile was won in 5:06. After the mile I also ran the 3000 m as a workout in 9:26.7. I started out running 78 and to my pleasant surprise managed to start hitting 75s as the race progressed. Can't remember what place I cam in here. The winner was 9:00. I was like 5th again. All in all, a pretty productive evening. I figure I got in about 10 miles total for the night, giving 12 for the day. I leave for Tulsa tomorrow morning early and get in late. It is going to be a challenge to get my miles in for the week since I already took Tuesday easy before this mile race. Check it out... Joe LaMonte sent me this link. Apparently, someone from Georgetown Running Co. took a video of the mile. Joe (who ran for Cornell, by the way) is the one leading the second group (once the race gets going), and I am in the white singlet, trailing in the second group for most of the race. Man, it looks like we are jogging! http://georgetownrunningcompany.blogspot.com/2007/07/video-of-dcrrc-mile-race-on-072507.html#links+
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Fly to Tulsa.
PM: 6, 45:11, Bud's loop, Tulsa, OK, with Brian McKinney
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| NOON: 13, 1:28:38, Golfball Hill. This is an old Tulsa favorite. We use to run this from Todd Posey's house near 61st and Yale, but now my buddy Bryan Jewett lives very near the same place and I was staying with him. It was brutally hot! PM: 7+, 53:00, I will call this Mike Willmering's old loop. Ran with Brian McKinney. Basically started at Brian's place and go through Maple Ridge and out and around Utica Square and back on the first part of Bud's loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 11.5, 20 x 200 on/off at about 31 on the river. Ran with McKinney and Jason Lee. PM: 2.5, 18:09. This is one of the first times I have ever done this, but I just wanted to get in 90 miles this week, so I jogged a couple in the afternoon... again, I cannot tell you hot it was! | | 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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