| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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noon: Clopper 10 1:19:30. Hot and dry. Still feeling Wed workout.
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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 |
| Clopper 10 1:21:55
Hey, I'm back! Finally got my mileage up to something respectable and feeling human again. It was a long winter/spring of injuries caused primarily by NOT running. That's right... beware of time off. I took three weeks of scheduled down time and parlayed that into six months of IT-related injuries, including forays into chiropractic treatment and orthopedic surgeons, neither of which helped one iota. Finally, just being diligent with massage and slowly building my mileage is what got me over the hump. Lesson learned. Just hope I don't forget.
After the storms last night we finally had some nice cool weather for running this morning. My trail run was pretty slow because my legs are tired from the track workout last night (see yesterday's blog). Ok... good to be back. I hope everyone is well. I have not kept up with the blog, so my apologies up front. I'll get back up to speed soon. Cheers...
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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 |
| noon: NIST 4 mi 31:42, shakeout pm: (12 miles) Wash.-Lee H.S. track, 3 mi warm up, 2 mi drills and strides, 2 mi cool down
1 mile w/ mile rest = 4:47.2
2x800 w/ 800 rest = 2:18.9, 2:19.7
4x200 w/ 200 rest = 31.5, 31.0, 30.5, 30.7 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| noon: NIST 6 42:55 pm: 11 miles, Georgetown trails, 1:21:02 | | 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 1:16:32 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| am: long run, Georgetown trails + canal path, 2:00:16 Very hot! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.00 | 0.00 | 0.00 | 0.00 | 79.00 |
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