| 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 | | 99.00 | 0.00 | 0.00 | 0.00 | 99.00 |
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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 |
| NOON: Ugh! This was a death march. We had our band reunion last night and I was up until the wee hours. I missed the 6:30 AM (relatively cool) run with McKinney and Jason and ended up getting to the river around 10:30. I started feeling human again around mile 8 and then the sun stroke started to set in. This run was basically 16 x 1 mile at 7:30-8:00 pace. Brutal heat. I went to the river because they have water fountains every mile. So I just stopped and took a bath every mile. I survived. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| NOON: NIST 6 41:39 PM: 12, track, 3 mi warm up, 2 miles drills, 8 x 800 with 200 rest "cruise intervals" 2:36, 2:34, 2:33, 2:35, 2:35, 2:29, 2:32, 2:32 I did this workout with Joe and Mark from DC RR. Joe suggested the workout. According to McMillan, for someone in 15:30 5k shape, cruise intervals should be at 2:33 - 2:36. So, we hit our marks pretty well. In the end, this felt a bit too easy. But maybe that is a good thing. We are racing a deuce on Friday night. Let's save the heroics for then.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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NOON: Clopper 10 1:14:30 + weights Today I added two more arm exercises to my routine: pull backs (lean over the bench with back horizontal and pull back on the dumb bell) and incline press. PM: 8 miles, 57:36, around Placid Lake in Germantown after helping a friend move from his 4th floor apt! Man, I am dead.
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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 |
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NOON: 10 NIST, treadmill, 1:14:00. It was like 98 F today. No thanks. PM: 6 NIST, treadmill, 44:13.
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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 |
| NOON: NIST 6 43:17 PM: 8+, Montgomery County RR 2 Mile, 9:58.8, 3rd. Splits: first 18 meters = 3.4, 71.2, 73.3, 73.4, 74.4, 74.0, 76.1, 78.4, 74.6 = 9:58.8 I realized early on that I did not have it for this race. With the mileage I have done this week, I expected this to be just a workout, and indeed I barely broke 10 min. We went through the first mile in 4:54, so my second was 5:05. From my splits it is easy to see where the wheels came off. On the 6th lap these two guys just dropped me like I was walking and I fell apart. This tends to happen to me frequently in races and is something I need to learn to overcome. Anyway, like I said, I am not bummed about this one because my legs were clearly dead from increased miles. In fact, I ran practically the same time for the 3k AFTER my mile PR last Wed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 17, 1:59:52, Centreville, VA, trails by Brian Tullock's house. Hot day, but the shade made it bearable. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 99.00 | 0.00 | 0.00 | 0.00 | 99.00 |
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