| Location: Syracuse,NY, USA Member Since: Dec 24, 2006 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 400 - 51; 800 - 1:52; 1000 - 2:25; 1500 - 3:50; mile - 4:08; 3000 - 8:31; 8k xc - 26:04; hardware Short-Term Running Goals: Get in shape and win races. Long-Term Running Goals: Keep winning races. Personal: Courage is going from failure to failure without losing enthusiasm.
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 215.00 | 0.00 | 6.00 | 13.00 | 234.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 1.00 | 9.00 |
| Still feeling pretty icky. Opted for an easier workout than planned to go a bit easier on the bowels. Paced Mike D. (who was doing hurdles in lane two) to 2 x 1000 in 2:53 and 2:49 then did 8 x 200 in 32 dropping down to 29 with 200 jog. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy run in White Clay with PJ and Mike. A bug stung my eye and tried to burrow into it. The worse bug experience of my running career by far. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Only a morning run today. The schedule has been nuts. | | Add Comment |
| | Race: |
Joe Wynne Memorial Mile (1 Miles) 00:04:12, Place overall: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| A step in the right direction even though I didn't compete like I wanted to. Next week I'll be rabbiting Kip Keino in Ithaca and then no more mistakes. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Drove back from NY through Princeton to watch Heps even though I should have been back Saturday night given all the work I've got to do for school. Taught at night and ended up not running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Not trying to make up for yesterday, but it was good to get a long run in. Ran easy in the morning (3) and then did 14 or just under in the afternoon with Mike at White Clay. Great run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| 8 x 300 on the track. | | 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: 4 easy. PM: 8 easy. Lifting.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just lifting today. Stayed up late super last night prepping for a presentation then was busy all day long. Tomorrow I'll double, then Saturday is easy prep for Sunday.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 3 x 8 minutes on Creek Road w/ 3 minute jog recovery.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Getting ready to pace tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Set pace for the Kip Keino mile on a windy day in Ithaca. Was ready to run faster but wanted to make sure I was blocking wind for guys behind me. Did some 200's after. http://www.letsrun.com/2007/keinomile05137.php
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Trail run in Ithaca. 7 + pace to start, 6:30 for the last half. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.00 | 0.00 | 10.00 |
| AM: 3 miles. PM: 2 warmup, 4 at threshold (felt pretty crappy), 2 cooldown. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran late at night after an exhausting day. Ended up getting locked out of the track and opted to work out tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
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AM: 3 miles PM:
SET 1
31.10 (Ran into lane 4 to avoid big lawn mower on the track)
(46.92)
2:37.32 (Out OK to start but through 400 in 1:04 thanks to mower. Guy moved it by the time I came around again.)
(5:04.82)
SET 2
29.94
(48.00)
1:30.61 (Felt tough.)
(7:35.20 - Rest too long due to porta-potty trip.)
SET 3
29.87 (Are you kidding me?)
(49.43)
57.94 (Asking my legs for a lot here.)
(2:39.19
)
SET 4
28.76 (Again, that's it?)
(1:04.86)
44.26 (Pressed with everything without going absolutely overboard. Had Saturday in the back of my mind.)
Overall
impressions: B+ I didn't feel awesome but I felt OK and I battled.
Just hard to run quick at the end even if 30 second pace felt smooth.
It was sort of a hot day but there wasn't a whole lot of wind--just a
few gusts on the backstretch from time to time. I'm excited for
Saturday.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| | Race: |
St. John's (0.93 Miles) 00:03:57, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 1500 at St. John's (Icahn) in the rain with no comp. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Long run around Central Park. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran easy in the morning with Natalie then went back to Delaware. No afternoon run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 44.68, 45.37, 43.76 61.00, 58.86, 58.07 27.81, 27.19, 26.75 Road flats by myself with 200 walk/jog recovery between reps, 400 between sets. Took some extra recovery before starting the 200's since I wanted to make sure I hit my times without blowing up. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| White Clay by myself. | | Add Comment |
| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Race: |
Boston High Performance 1500 (0.94 Miles) 00:03:50, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 2:05 through 800 then picked it up. Felt good closing but a bit tired after moving up from last throughout thanks to slip at start. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took a bus back from NY to Philly, walked a few miles to my car, drove home, and went to work. It was good to get a day off. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Fairly quick on my own. Out Creek Road, passed the Nature Center, passed the sign at the trail split a little ways and back. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 6.00 |
| Track workout. 300 in 42, 1000 in 2:36, 300's in 44, 44.00, and 42. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Got a massage from Vicki today. Found a few pains in some previously unknown areas. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took a day off to rest my calf. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 215.00 | 0.00 | 6.00 | 13.00 | 234.00 |
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