| 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. |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 73.00 | 0.00 | 0.00 | 0.00 | 73.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 0.00 | 0.00 | 0.00 | 19.50 |
| Long run: 2:17:30. This was a pretty high quality run (I'd say we at least averaged 7 min, probably under) with Kyle Smith, a former Princeton runner. We wandered around the GT trails and then ended up on the canal. | | 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 1:15:30 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| NOON: NIST 4ish, 31:04, Shakeout PM: Whitman track, 3 warm up, 2.5 drills, 2 cool down 8 x 1000m with 400m rest 3:06.5, 3:04.4, 3:05.4, 3:05.4 3:06.7, 3:06.7, 3:05.1, 3:00.8 (workout PR) ice bath. Pretty happy with this set. I felt strong and in control. Definitely an improvement over last weekend.
| | 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 1:18:37 | | Add Comment |
| | 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 43:15 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM: Whitman track, 3 warm up, 2.5 drills, 1 cool down on grass infield
10 x 200m w/ 200m rest 30.4, 30.1, 30.5, 30.4, 30.1, 30.1, 30.3, 30.5, 30.2, 30.5. Well, at least I was consistent. Funny thing is that these did not feel all that hard, but I tried like crazy to go sub 30 on the last two and just found myself tying up rather that going faster. So, that is the state of my speed. This is certainly sufficient for my upcoming 5k. I guess the inability to go sub 30 is due to mileage (still over 70 this week) and/or biomechanics. Perhaps some downhill grass running would be a good change of pace with XC coming up.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 73.00 | 0.00 | 0.00 | 0.00 | 73.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|