| 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 | | 85.00 | 0.00 | 0.00 | 0.00 | 85.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Triple Hump from Teagle, Ithaca, NY. 18+, 2:11:10. As usual, Michael Wunsch took us out at TH pace. For those who are not Boris' literate, Boris came up with a set of paces that are somewhat analogous to the Whiskey Man's T pace, M pace, etc. There are three general paces for Ithaca runners: RS pace (Rose Smelling) TH pace (Thunder Heads) K pace (Knackering!) In my experience, RS is rarely used. Luckily for us, Michael and Tom had done a 50 mile relay the day before, else I am sure K pace would have ensued. Continental breakfast at Adam's after the run with fresh apple cider from the Cornell orchards. Good times in Ithaca! Too bad Tim was not there. Great to see everyone! One more item of note: I am envisioning the following Mastercard commercial... "Race entry... comped. Air fare... comped. Hotel room... comped. Katie Danner getting hitched in Vegas the day before a marathon PR (apparently unbeknownst to everyone in Ithaca)... PRICELESS!"
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| NOON: Temple 10 1:09:42. Off from work today for Columbus Day. The perks of working for the Federal Government! | | 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 1:16:05. Felt ok today. Could have pushed harder, but want to try to save something for tomorrow. Um... is it October... or August!? PM: Wisconsin Ave. 6, 44:45. Ridiculously humid! | | 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: Threshold workout. 10 x 3 min on/ 1 min off tempo intervals. NIST XC Loop #2. 3 mile warm up. 3 mile cool down. Very productive workout for the lunch "hour".
I'm having fun mapping out these XC courses. It is too bad we have security issues, because we could have a great cross-country race out here. Today was a little cooler than yesterday, but I was definitely feeling worked by the end of my cool down... a little dizzy. PM: Bethesda 6 42:42. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM: Wisconsin Ave. 12, Bethesda to Georgetown, 1:30:10. I should be in Rome, Italy, right now... but I can thank the nice weather we are having in D.C. for the flight delays in NY that have postponed my trip for at least a day. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: Bethesda 6 41:16, before my flight to Italy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Facano, ITALY: I arrived at the masseria and went for a 5 mile jog around all the olive trees. We are right on the east coast, south of Bari, looking out toward the Adriatic Sea. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 85.00 | 0.00 | 0.00 | 0.00 | 85.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|