| 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 | | 81.50 | 0.00 | 0.00 | 0.00 | 81.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: Very easy run with John McClean. 10.5 from Riley's Lock, 1:26:38. | | 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: Canal and GW monument and Roosevelt Is., 2:00:12, with Brian Tullock and Kyle Smith. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: Temple 10 1:04:32. Felt good and just went with it. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| NOON: NIST Muddy Branch Hill, 18 min warm up, 15 min cool down
5 sets of down/up Muddy Branch Hill repeats, with 2 min jog recovery down, up 1:22.4, 1:37.1 1:18.8, 1:37.8 1:21.6, 1:36.6 1:21.5, 1:35.7 1:19.7, 1:36.2 OK Sasha, here is your sea level hill data. I decided to use the grass hill at NIST, so that I could bomb the downhills without worrying about getting injured. I wore trainers. There was very little, if any, wind. It was hot, though. About 90F with 40-50 %RH. I hope 5 sets is enough. I was thinking about 6, but was just getting hot and tired, and given that I am sick of leaving my races in workouts, I am not going to be pushing myself to workout heroics in the near future. This was a great XC workout, so I'll likely do it again in a few weeks.
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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: Clopper 10 1:13:37. This is pretty quick for this course, and after hill reps yesterday. I am reaping the benefits of last week's low mileage. + weights. PM: Bethesda 6 40:25.
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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 |
| PM: NIST 6 44:40. Sore from weights yesterday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM: Met Kyle Smith and Erik Olson at Roosevelt for a warm up. Kyle leaves for Princeton tomorrow. Bummer to loose a good training partner to a good education... Made my way over to the canal. Warm up ended up being about 40 min. Did 4 striders and started a 4 mile tempo between miles 2-6 on the canal. It was pretty brutal. Definitely paying for being over zealous on my "easy" runs and in the weight room this week. The splits were: 5:33, 5:32, 5:39 (ouch!), and 5:51 (what the?). I certainly hope that last mile was long. I didn't feel like I fell off pace that much, but I must confess I was not pushing it, and was not feeling particularly good, so I guess it is possible. Still, I've never run this section for time before and there are a couple of little jogs in the path that I could imagine would test a surveyor's credentials. Well, it is a bit of a new leaf for me to be looking on the sunny side of all my failures, but this workout points to a couple of positives: First, it is confirmation that my AT is not what it was earlier in the summer when I was averaging 5:25 for this workout on 100 mile weeks. Second, I think falling off pace was mainly a result of still being sore from the weight training from Thursday, which points to the fact that I really do need to strengthen these muscle groups. However, probably best to move weights to Monday, as they seem not to affect intervals as much as threshold runs. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 81.50 | 0.00 | 0.00 | 0.00 | 81.50 |
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