| 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 | | 94.00 | 0.00 | 0.00 | 0.00 | 94.00 |
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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 |
| AM: 18ish, 2:17:00, one loop around Roosevelt, GT trails to Rock Creek Prkwy. Took it really easy (not that I had a choice, my legs were dead). | | 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 42:28 PM: Yoga | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| NOON: Clopper 10 1:14:40 PM: NIST 6 43:20 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| NOON: Clopper 10 1:09:36. I was feeling ok, so I decided to try to get some quality in on this run. I did a very unstructured fartlek-type thing where I pushed hard on all the uphills in the run. There are two long hills getting to the trail, then many short rollers once on the trail. PM: Harvest moon! One of the few endearing things about the east... NIST 6 44:52 + light weights | | Comments(3) |
| | 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: NIST 6 43:19 PM: 10 mile swim down Wisconsin Ave., 1:13:27. Somehow this run is never boring. Maybe that's because it's like playing Frogger. I love it... the two weeks out of the year that I get to be on top of the mileage board! Hope everyone is enjoying their taper.
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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 1:18:37. This was a two-snake day on the trail. Usually, one jolt of adrenaline is enough. The first one was a black snake, which don't bother me, but the second was fatter and lighter colored. Didn't get a good look at its head, so not sure what it was, but we have Cottonmouths and Copperheads around here... these I can do without. They all got smoked out of their holes from the rain last night. Oh, and another t-shirt bites the dust... my Zeppy's 5k shirt from Ithaca. It was breezy today, so I can see it getting blown out of the tree, but not too far... someone definitely absconded with it, and within a "secure" government campus no less. T-shirts aren't safe anywhere I guess. The fun part was making my way all the way back to the gym (basement hallway of the office building -- with plenty of traffic) with no shirt on.
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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 |
| 11 AM: Whitman H.S. track. 2 mile warm up, 2.5 drills (9 sets + 400 jog), 2 mi cool down.
10 x 400m with 400 + 1 min rest (full recovery, approx 4 min rest) 66.4, 65.3, 65.8, 66.5, 67.3, 67.8, 67.0, 67.0, 67.4, 66.0. Breezy day with a headwind on the back straight. Still in search of that extra gear. Having a tailwind (i.e., practically no resistance) on the finally 100 is an interesting situation because you can tell that you are limited purely by mechanics. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.00 | 0.00 | 0.00 | 0.00 | 94.00 |
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