| 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 | | 87.00 | 0.00 | 0.00 | 0.00 | 87.00 |
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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. 2:15:18. Roosevelt Is., GT trails, Canal. Beautiful fall morning. Felt pretty strong. Kinda makes me wish I was running a marathon next week! Dutch! One of these days we'll make it happen :).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Easy day. NOON: jogged 4 miles on NIST campus, 29:44.
LUNCH: BBQ Burger at the Dogfish. This might -- just might, mind you -- rival Paul's Br-Burger. We are talkin 2 quarter pound patties topped with bacon, cheddar, onion rings (yes, on the burger), and bbq sauce. My coworker was done with his whole meal before I was half way through with the burger... and I don't eat slowly. PM: Yoga class.
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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 |
| NOON: Fartlek workout, NIST campus (what I am now calling XC loop #1). I did 8 x 2 min on/off. 25ish min warm up and a 5ish mile cool down. Total time was 1:35:15... probably close to 12 miles. PM: Bethesda 6 41:20. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Distance day. NOON: Clopper 10 1:16:32 PM: Wisconsin Ave., 10, 1:14:07, + light weights
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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 1:20:18. Very tired! | | 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 44:31. Good luck to everyone this weekend!!!!
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| | Race: |
Upstate NY XC Series, Race #2 (4.1 Miles) 00:23:09, Place overall: 5, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| "4 Mile" (pretty much unanimous consensus that the course was long -- which of course does not matter but I definitely think I was running faster than 5:50s, 5:30s was probably more like it) XC race in Wheaton, NY (just south of Rochester). We gathered at the Cornell Vet School at 7:30 am and headed out to Wheaton with a full men's open team and a full vet's (50+) team. It was already warm. We arrived at the park at 10ish for the 11am start. I warmed up for 3 miles on the course and did some strides. My goal for this race was simply to get a quality tempo run in. I wanted to take it easy for the first 3 miles and then run hard for the last mile. This strategy worked well, because the course was brutal and the heat made it worse. It was like Mombosa out there! Well, not that bad, but as close as one could expect to get to it in Upstate NY in October. Aside: Ugh, what a horrible weekend at Chicago and Twin Cities!!
So, as it turned out going out really easy turned into a rather evenly paced race, and I finished well, placing ahead of a couple of guys from GVH (Genessee Valley Harriers) that had beaten me last year. So, I was 4th and Eric Davis was 5th in the open division for High Noon A.C. Overall we were 5 and 6, because of Dave O'Keefe, who is 48!! This guy is unbelievable, like Dennis. Still, GVH won easily and HN was 2nd. If it were not for some ridiculous politics going on in Ithaca, HN would probably be able for field a competitive open team... "As Ithaca Turns". After the race Eric, Adam, and I cooled down on the course for 4+ miles. I want to take this opportunity to advertise for Pete Glavin's Upstate NY XC Series. Check out his site http://www.peteglavin.com. This is such a well-organized, fun, and competitive series. Thanks Pete for putting so much personal effort into this.
Congrats to the qualifiers at St. George! And to everyone else who ran great races! Well done!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 87.00 | 0.00 | 0.00 | 0.00 | 87.00 |
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