| 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 | | 78.00 | 0.00 | 0.00 | 0.00 | 78.00 |
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| | Race: |
Run Through The Grapevine (4.97 Miles) 00:28:31, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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This was a super-tough XC course! I did not plan to run as hard as I did, but there really was no avoiding it. After two miles I was hurting, BAD. But, luckily, so was everyone else. The full race report can be found here.
Janet took some cool videos too. They are on my Picasa page. It is actually pretty sad to see how slow we are going in the first video. Please keep in mind that we had just finished climbing a monster hill. In the second video, you can see how badly I got out-kicked. Again, sadly, once I realized I was beaten, I pulled the plug... a lesson to the youngsters of how NOT to finish a race! Our team, the Howard County Striders, took first place and we each were given a free bottle of wine -- my kind of race!
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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 1:15:12 Windy! | | 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: NIST 6 42:16 + weights PM: Wisconsin 10, 1:12:56 COLD! I swear, not 2 wks ago I was running without a shirt. Today it was freezing!! | | 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 1:14:56 | | 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 1:14:09 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AFTERNOON: 3 mile warm up, 20 x 1 min on/off at 5k effort, 3 mile cool down. NIST XC loop #2. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM: 12, 1:25:16, GT trails with Erik Olsen | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 78.00 | 0.00 | 0.00 | 0.00 | 78.00 |
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