linzomatic's RunBlog

back to linzomatic's page

▲
  • No Comment. [6.23 mi @ 8:02 min/mi]
    Northpoint 6 on 4/20/2010
  • No Comment. [7.11 mi @ 8:31 min/mi]
    New Castle 7 on 4/18/2010
  • No Comment. [6.23 mi @ 7:01 min/mi]
    Northoint 6 on 4/17/2010
  • No Comment. [5.2 mi @ 8:23 min/mi]
    Northpoint 5 on 4/15/2010
  • No Comment. [2.5 mi @ 8:41 min/mi]
    northpoint 2.5 on 4/14/2010
  • extra loop tempo run [7.07 mi @ 8:02 min/mi]
    Northpoint 7 on 4/13/2010
  • tempo run [5 mi @ 8:11 min/mi]
    Northpoint 5 on 4/11/2010
  • big loop ffx to w%od to weihle [9.43 mi @ 8:22 min/mi]
    big loop Reston on 4/10/2010
  • No Comment. [4.04 mi @ 8:34 min/mi]
    Northpoint 4 on 4/8/2010
  • No Comment. [4.03 mi @ 8:27 min/mi]
    northpoint4 on 4/6/2010
  • No Comment. [6.26 mi @ 8:12 min/mi]
    Northpoint 6 on 4/4/2010
  • No Comment. [4.01 mi @ 7:56 min/mi]
    northpoint 4 on 4/1/2010
  • No Comment. [4.01 mi @ 8:20 min/mi]
    on 3/30/2010
  • easy 10 [10 mi @ 9:18 min/mi]
    Difficult Run on 3/28/2010
  • No Comment. [6.22 mi @ 8:40 min/mi]
    Northpoint 6 on 3/24/2010
  • Speedwork plus warm cool 8:25's 9:30 warm cool [7.5 mi @ 8:39 min/mi]
    Reston W&OD on 3/23/2010
  • national half first race since philly in Nov 37/279 age [13.1 mi @ 7:44 min/mi]
    National Half on 3/20/2010
  • No Comment. [4 mi @ 9:00 min/mi]
    easy 4 on 3/17/2010
  • easy run cut short [2.5 mi @ 9:00 min/mi]
    treadmill on 3/16/2010
  • No Comment. [7 mi @ 9:08 min/mi]
    treadmill 7 on 3/15/2010
  • No Comment. [5.42 mi @ 9:14 min/mi]
    treadmill 5 on 3/15/2010
  • No Comment. [8.5 mi @ 8:49 min/mi]
    treadmill 8 on 3/11/2010
  • No Comment. [5 mi @ 9:00 min/mi]
    camelback on 3/8/2010
  • No Comment. [9 mi @ 9:00 min/mi]
    Scottsdale on 3/5/2010
  • No Comment. [7 mi @ 9:13 min/mi]
    treadmill 7 easy course on 3/3/2010
  • No Comment. [6.23 mi @ 8:38 min/mi]
    Northpoint 6 on 3/2/2010
  • reston pky to Baron C to rt 7 and return [7 mi @ 8:42 min/mi]
    Baron Cameron 7 on 2/28/2010
  • very tough run on tire legs...makes me wonder about the upcoming marathon in 3 weeks... [12 mi @ 8:54 min/mi]
    Northpoint 12 on 2/27/2010
  • No Comment. [4 mi @ 7:59 min/mi]
    treadmill 4 on 2/23/2010
  • quickie on the treadmill [4 mi @ 8:48 min/mi]
    treadmill 4 on 2/22/2010
  • home to ffx and circuitous route through the towne center and home. mostly on the side of the road, some deep snow. Harder than it should have been. [11 mi @ 9:00 min/mi]
    Northpoint 11 on 2/21/2010
  • tough running with knee hammy issue [3.3 mi @ 9:51 min/mi]
    treadmill on 2/18/2010
  • sore left hammy makes running into limping [5 mi @ 9:48 min/mi]
    on 2/17/2010
  • Sore hamstring causing stiffness [5 mi @ 9:00 min/mi]
    on 2/15/2010
  • No Comment. [16 mi @ 9:15 min/mi]
    treadmill 16 on 2/14/2010
  • Deep packed snow around the Reston Trails [7.15 mi @ 9:05 min/mi]
    Reston Trails 7 on 2/13/2010
  • easy treadmill [7 mi @ 9:06 min/mi]
    treadmill on 2/11/2010
  • easy course [5 mi @ 8:26 min/mi]
    treadmill run on 2/10/2010
  • moderate hill work to 6% [6 mi @ 9:07 min/mi]
    Treadmill on 2/9/2010
  • No Comment. [6.26 mi @ 8:46 min/mi]
    Northpoint 6 on 2/5/2010
  • No Comment. [6.51 mi @ 8:47 min/mi]
    Northpoint 6 on 2/4/2010
  • No Comment. [3 mi @ 9:00 min/mi]
    treadmill on 2/3/2010
  • No Comment. [4.01 mi @ 9:10 min/mi]
    Northpoint 4 on 2/2/2010
  • 18 to 27.5 (Ashburn Rd) and back [19 mi @ 9:12 min/mi]
    W&OD 19 on 1/30/2010
  • No Comment. [6.51 mi @ 8:42 min/mi]
    Northpont 6 on 1/28/2010
  • tempo run [4.08 mi @ 8:34 min/mi]
    treadmill 4 on 1/26/2010
  • No Comment. [6.49 mi @ 8:37 min/mi]
    Northpoint 6 on 1/25/2010
  • 18 to 24; 24 to 15; 15 to 18 [18.67 mi @ 8:36 min/mi]
    W&OD 18 on 1/23/2010
  • No Comment. [3 mi @ 9:00 min/mi]
    treadmill warm cool on 1/21/2010
  • 3x1600 at 2% with 3 min rest [3 mi @ 7:10 min/mi]
    treadmill 3x1600 on 1/21/2010
  • No Comment. [6.49 mi @ 8:29 min/mi]
    Northpoint 6 on 1/20/2010
  • No Comment. [4 mi @ 8:46 min/mi]
    Northpoint 4 on 1/18/2010
  • No Comment. [3.64 mi @ 8:34 min/mi]
    Northpoint 4 on 1/17/2010
  • No Comment. [2.8 mi @ 9:17 min/mi]
    Warm Cool on 1/16/2010
  • out @8:29 back at 7:40 [12.25 mi @ 8:14 min/mi]
    W&OD Twelve tempo on 1/16/2010
  • No Comment. [4 mi @ 9:19 min/mi]
    treadmill 4 on 1/15/2010
  • 5x4 on 2 off 7:30 and 9:00 2 mi warm up [5.75 mi @ 9:06 min/mi]
    treadmill fartlek on 1/12/2010
  • start at 10/mi end at 8/mile [5 mi @ 8:50 min/mi]
    treadmill 5 on 1/11/2010
  • Mile 24 at rt28 to Mile 16.5 ice rink loop [15.5 mi @ 8:51 min/mi]
    W&OD 15 on 1/9/2010
  • 1 min on 1 min off 7:30 on. 2% incline 15 reps [3.37 mi @ 8:58 min/mi]
    tread mill fartlek on 1/7/2010
  • No Comment. [1 mi @ 9:00 min/mi]
    treadmill warm cool on 1/7/2010
  • No Comment. [5.2 mi @ 8:50 min/mi]
    treadmil 5 on 1/6/2010
  • No Comment. [8 mi @ 9:01 min/mi]
    treadmill 8 on 1/5/2010
  • No Comment. [12.12 mi @ 8:53 min/mi]
    W&OD 12 on 1/2/2010
  • No Comment. [4.15 mi @ 8:26 min/mi]
    treadmill 4.15 on 12/30/2009
  • 7 on at 6% 7:35 and 7 off at 2% 9:00 [1.75 mi @ 8:34 min/mi]
    treadmill hill speed fartlek on 12/29/2009
  • warm up [1 mi @ 9:00 min/mi]
    treadmill warmup on 12/29/2009
  • No Comment. [6.22 mi @ 9:00 min/mi]
    treadmill 6 on 12/28/2009
  • No Comment. [5.05 mi @ 8:35 min/mi]
    Northpoint 5 on 12/27/2009
  • No Comment. [3 mi @ 9:00 min/mi]
    treadmill on 12/25/2009
  • No Comment. [6 mi @ 9:00 min/mi]
    treadmill on 12/23/2009
  • No Comment. [5 mi @ 9:00 min/mi]
    NOrthpoint 5 on 12/17/2009
  • No Comment. [6.23 mi @ 8:44 min/mi]
    Northpoint 6 on 12/16/2009
  • towne center to Ashburn and back [14.06 mi @ 8:37 min/mi]
    W&OD 14 on 12/12/2009
  • No Comment. [6.21 mi @ 8:35 min/mi]
    Northpoint 6 on 12/10/2009
  • No Comment. [6.22 mi @ 8:41 min/mi]
    Northpoint 6 on 12/9/2009
  • No Comment. [6.22 mi @ 8:32 min/mi]
    Northpoint 6 on 12/7/2009
  • No Comment. [6.7 mi @ 7:51 min/mi]
    W &OD 6 on 12/5/2009
  • No Comment. [5.16 mi @ 9:04 min/mi]
    Northpoint 6 on 12/3/2009
  • No Comment. [6.19 mi @ 9:07 min/mi]
    Northoint 6 on 12/1/2009
  • RPKY/W&OD east/home [10.01 mi @ 8:56 min/mi]
    Reston 10 on 11/29/2009
  • No Comment. [26.2 mi @ 8:41 min/mi]
    philly marathon on 11/22/2009
  • short easy run [3.38 mi @ 8:47 min/mi]
    Northpoint 3 on 11/15/2009
  • GO/rpky/weihle/ffx/W&OD/ and back [10.01 mi @ 8:29 min/mi]
    Northpoint 10 on 11/14/2009
  • No Comment. [4.03 mi @ 7:57 min/mi]
    reston 4 on 11/13/2009
  • rpky/weihle/ffx and back [7.02 mi @ 8:44 min/mi]
    Northpoint 7 on 11/11/2009
  • No Comment. [5 mi @ 9:17 min/mi]
    Northpoint 5 on 11/9/2009
  • No Comment. [15.01 mi @ 8:44 min/mi]
    Shady Side 15 on 11/7/2009
  • No Comment. [5.36 mi @ 8:58 min/mi]
    Northpoint 5 on 11/6/2009
  • home/rt7 to firehouse/out weihle/down BC to FFX/to weihle/to home/2 loops [10.15 mi @ 8:57 min/mi]
    North Hills 10 on 11/5/2009
  • home to Christmas tree farm on 256 and back. 50 degrees and light rain most of the way. Water stop at 11, 16, 18. Watch died on return. [22 mi @ 8:51 min/mi]
    Shady Side 22 on 11/1/2009
  • reston PKY around down baron cameron weihle home [5.04 mi @ 8:40 min/mi]
    weihle 5 on 10/31/2009
  • 1, 2, 1 miles at 7:13, 14:37,7:15 [4 mi @ 7:16 min/mi]
    GMU 1,2,1 repeats on 10/29/2009
  • warm cool [2.16 mi @ 9:06 min/mi]
    GMU 1,2,1 repeats on 10/29/2009
  • out and back [8.12 mi @ 9:01 min/mi]
    Northpoint 8 on 10/27/2009
  • home to elden via W&OD very tired legs had to cut it short [8 mi @ 8:50 min/mi]
    w&od 8 on 10/24/2009
  • No Comment. [1.36 mi @ 8:51 min/mi]
    GMU warm cool on 10/22/2009
  • 12x800 at 3:28 average 2 mins rest between [6 mi @ 6:56 min/mi]
    GMU 12x800 on 10/22/2009
  • home/weihle/ffx/traders and back [8 mi @ 8:39 min/mi]
    northpoint ffx 8 on 10/20/2009
  • up and back to old angler cold and rainy, perfect [20 mi @ 8:29 min/mi]
    c&o 20 on 10/18/2009
  • No Comment. [6.23 mi @ 8:21 min/mi]
    northpoint 10K on 10/16/2009
  • rpky to weihle to Ffx to elden and back [8 mi @ 8:36 min/mi]
    Northpoint ffx 8 on 10/14/2009
  • yountville, Oakville, silverado, home [18.5 mi @ 8:27 min/mi]
    Napa 18 on 10/10/2009
  • warm cool [1 mi @ 8:30 min/mi]
    Napa warm cool on 10/9/2009
  • 2 on 3 rest 2 on [4 mi @ 7:30 min/mi]
    Napa speed work on 10/9/2009
  • Northpoint loop [8.01 mi @ 9:00 min/mi]
    Northpoint 8 on 10/6/2009
  • No Comment. [10 mi @ 7:19 min/mi]
    Army 10 miler on 10/4/2009
  • No Comment. [3.42 mi @ 8:46 min/mi]
    easy 4 on 10/3/2009
  • No Comment. [2.16 mi @ 8:38 min/mi]
    GM warm cool on 10/1/2009
  • 12x400 @ 1:40 [3 mi @ 6:30 min/mi]
    GM 12x400 on 10/1/2009
  • Restpky/7/old Rest/weih/ffx/newp/restpky/one loop [6.05 mi @ 8:21 min/mi]
    new northpoint 6 on 9/28/2009
  • No Comment. [20 mi @ 8:35 min/mi]
    C&O 20 on 9/27/2009
  • easy returns [2.5 mi @ 9:35 min/mi]
    Twin B hills 10x400 return on 9/24/2009
  • 10x400 at 1:49 [2.5 mi @ 7:38 min/mi]
    Twin B hills 10x400 on 9/24/2009
  • No Comment. [2.72 mi @ 9:11 min/mi]
    Twin B warm cool on 9/24/2009
  • Big loop include once around the circle [8.14 mi @ 8:31 min/mi]
    Big loop on 9/22/2009
  • restonpky/eldon/ffx/newport/home [4.27 mi @ 8:31 min/mi]
    Northpoint FFX PKY 5 on 9/21/2009
  • mercer/maitland/18/mercer [14.58 mi @ 8:42 min/mi]
    New Castle/Wilmington 14 on 9/19/2009
  • 3:39-3:21 [4 mi @ 6:34 min/mi]
    GMU 8x800's on 9/17/2009
  • No Comment. [2.16 mi @ 8:36 min/mi]
    GMU warm cool on 9/17/2009
  • No Comment. [4.29 mi @ 8:38 min/mi]
    Northpoint FFX PKY 5 on 9/16/2009
  • Home/center harbor/weihle/7-11 and back [8.01 mi @ 8:31 min/mi]
    North Hills out and back 8 on 9/15/2009
  • No Comment. [5.01 mi @ 8:34 min/mi]
    Que 5 on 9/13/2009
  • No Comment. [17.5 mi @ 8:58 min/mi]
    W&OD 18 on 9/12/2009
  • 7:38, 7:30, 7:11 [6 mi @ 7:27 min/mi]
    3x 2miles on 9/10/2009
  • No Comment. [2 mi @ 8:30 min/mi]
    Mason warm cool on 9/10/2009
  • No Comment. [6.51 mi @ 8:36 min/mi]
    Northpoint 6 on 9/9/2009
  • No Comment. [16 mi @ 8:56 min/mi]
    C&0 16 on 9/5/2009
  • 800,800,1600 x3- @3:40 and 7:40 [6 mi @ 7:30 min/mi]
    SL 800,800,1600 x3 on 9/3/2009
  • No Comment. [2.1 mi @ 8:34 min/mi]
    SL warm cool on 9/3/2009
  • Great nite for a run what a difference 10 degrees in temp and humidity make. Makes me optomistic for the fall marathon again. [8.14 mi @ 8:37 min/mi]
    FFx 8 on 9/1/2009
  • Tough hilly course. 400/5500 overall; 60/425 age group.Temp in mid 70's 90% humidy [10 mi @ 7:34 min/mi]
    Annapolis 10 on 8/30/2009
  • 7:20 on 9:15 off x12 This was a tough fartlek [5.65 mi @ 8:17 min/mi]
    Twin Fartlek on 8/27/2009
  • Warm cool [2.75 mi @ 10:00 min/mi]
    fartlek warm cool on 8/27/2009
  • home to elden and return on the FFX [8 mi @ 8:35 min/mi]
    FFX Pky 8 on 8/25/2009
  • No Comment. [16.01 mi @ 8:48 min/mi]
    C&O 16 on 8/23/2009
  • 12x400 hills at Twin branches at 1:50 [3 mi @ 7:38 min/mi]
    12x 400 hills (hard) on 8/20/2009
  • 12x400's hills easy return [3 mi @ 9:39 min/mi]
    Twin Branches 12x400's (return) on 8/20/2009
  • hill work warm/cool [2.4 mi @ 9:18 min/mi]
    twin branches warm/cool on 8/20/2009
  • No Comment. [7.1 mi @ 8:27 min/mi]
    Northpoint 7 on 8/18/2009
  • No Comment. [5.02 mi @ 8:33 min/mi]
    Saratoga Rd 5 on 8/16/2009
  • Ohiopyle B&O Trail [13.83 mi @ 8:47 min/mi]
    B&O 14 on 8/15/2009
  • 10 x 800 with 2mins rest at 3:35 [5 mi @ 7:12 min/mi]
    SL 10x800 on 8/13/2009
  • No Comment. [2.09 mi @ 8:51 min/mi]
    SL Warm cool on 8/13/2009
  • Reston PKY FFX and town center [6 mi @ 8:35 min/mi]
    Reston run around on 8/11/2009
  • 52/354 men;64/708 overall; 8/56 age [6.22 mi @ 7:20 min/mi]
    Leesburg 10K on 8/9/2009
  • No Comment. [1 mi @ 9:00 min/mi]
    Leesburg warm on 8/9/2009
  • 12x400 at 1:35 [3 mi @ 6:25 min/mi]
    South lakes 12x400 on 8/6/2009
  • No Comment. [2 mi @ 8:30 min/mi]
    SL warm cool on 8/6/2009
  • very tough run on a tough course too humid [7.14 mi @ 8:54 min/mi]
    FC Pkwy out and back on 8/4/2009
  • 2E 2H 2E 2H 2E 2H 1E E;9:00 H 8:00 [14.3 mi @ 8:48 min/mi]
    C&O interval pace run on 8/2/2009
  • 5 x 1 mile at 7:30 [5 mi @ 7:25 min/mi]
    SL 5x1 mile repeats on 7/30/2009
  • No Comment. [2 mi @ 9:30 min/mi]
    SL warm cool on 7/30/2009
  • No Comment. [6.47 mi @ 8:39 min/mi]
    North Point loop on 7/29/2009
  • 2 off 3 on 2 off 3 on 2 off. 9 off, 7:40 on, 8:10 on [12.2 mi @ 8:11 min/mi]
    B and A trail on 7/26/2009
  • 2x 800 at 3:35 1x2miles at 14:20 2x 800 at 3:25 2.5 warm cool [6.5 mi @ 7:13 min/mi]
    SL track on 7/23/2009
  • big loop but ran down Lomard st path instead [7.17 mi @ 8:36 min/mi]
    Reston medium loop on 7/21/2009
  • Easy run on the A-10 course [10 mi @ 8:48 min/mi]
    Annapolis 10 on 7/19/2009
  • Track 200(:35),200(:35),400(1:35) x 3 w/1 mile cool plus intermediate Jogs [4 mi @ 7:00 min/mi]
    Track 200,200,400 x 3 on 7/16/2009
  • Big Loop around north reston including the W&od [8.11 mi @ 8:34 min/mi]
    Reston 8 on 7/14/2009
  • A10 course easy run [10.2 mi @ 9:18 min/mi]
    Annapolis 10 training on 7/12/2009
  • 2.2 warm cool @8:30 10x400 @1:45 [4.7 mi @ 8:05 min/mi]
    twin branches hills on 7/9/2009
  • home to fire station to weihle to home depot to home [6.25 mi @ 8:48 min/mi]
    north point loop on 7/7/2009
  • North Point big loop [6.22 mi @ 8:31 min/mi]
    north point loop on 7/5/2009
  • Big loop around park lots of elevation [12 mi @ 9:20 min/mi]
    cooksburg on 7/3/2009
  • down hill to river and back [7 mi @ 8:34 min/mi]
    cooksburg river run on 7/1/2009
  • No Comment. [7.14 mi @ 8:41 min/mi]
    treadmill 7 on 6/28/2009
  • No Comment. [6.07 mi @ 8:49 min/mi]
    ceter harbor to w&od to home on 6/27/2009
  • No Comment. [7.04 mi @ 8:59 min/mi]
    treadmill 7 on 6/25/2009
  • Legs are still tired. Better run but not a lot of spring in the legs. [4.25 mi @ 8:42 min/mi]
    Shady Side 4 on 6/21/2009
  • Tire legs. Humid as hell. Not a fun run. [4.25 mi @ 8:42 min/mi]
    Shady Side 4 on 6/20/2009
  • No Comment. [6.02 mi @ 8:28 min/mi]
    Treadmill 6 on 6/18/2009
  • No Comment. [6.12 mi @ 8:23 min/mi]
    Treadmill 6 on 6/16/2009
  • No Comment. [5.63 mi @ 8:26 min/mi]
    Shady Side Big loop on 6/13/2009
  • too tired. Cut six to 3.5 [3.5 mi @ 8:34 min/mi]
    Treadmill on 6/10/2009
  • No Comment. [6.15 mi @ 8:17 min/mi]
    Treadmill 6 on 6/9/2009
  • No Comment. [4.25 mi @ 8:28 min/mi]
    Shady Side little loop on 6/8/2009
  • No Comment. [6 mi @ 8:07 min/mi]
    Shady Side big loop on 6/6/2009
  • No Comment. [6 mi @ 8:22 min/mi]
    treadmill fun on 6/5/2009
  • No Comment. [6 mi @ 8:00 min/mi]
    Shady Side big loop on 5/31/2009
  • tired legs part III its getting old [3.37 mi @ 8:11 min/mi]
    Northpoint 3 on 5/10/2009
  • tire legs part II [3.36 mi @ 8:20 min/mi]
    Northpoint 3 on 5/9/2009
  • tired legs [3.38 mi @ 8:23 min/mi]
    Northpoint 3 on 5/6/2009
  • Broad Street [10 mi @ 7:12 min/mi]
    Broad Street 10 on 5/3/2009
  • No Comment. [5.01 mi @ 8:18 min/mi]
    NorthPoint 5 on 4/30/2009
  • Pikes Peak 10k [6.23 mi @ 7:07 min/mi]
    Pikes Peak 10k on 4/26/2009
  • Pikes Peake warm cool [1 mi @ 9:31 min/mi]
    Pikes Peak warm cool on 4/26/2009
  • 3 miles warm cool [3 mi @ 8:30 min/mi]
    GMU Warm cool on 4/23/2009
  • 12x200 at 43 [1.5 mi @ 5:44 min/mi]
    12x200 at GMU on 4/23/2009
  • Easy hard 5 [5.03 mi @ 7:55 min/mi]
    NorthPoint 5 on 4/20/2009
  • Easy run [4.25 mi @ 8:05 min/mi]
    Shady Side 4 on 4/18/2009
  • 5x800 at 6:30 pace [2.5 mi @ 6:30 min/mi]
    5x800 intervals on 4/16/2009
  • warm cool [2 mi @ 8:30 min/mi]
    warm cool on 4/16/2009
  • No Comment. [4.51 mi @ 8:23 min/mi]
    Fartlek on 4/14/2009
  • 4 mile run Arlington [10 mi @ 8:40 min/mi]
    Four Mile Run Arlington on 4/12/2009
  • 2 miles warm cool with the 16x400's [2 mi @ 8:35 min/mi]
    warm cool on 4/9/2009
  • 16x400 at 1:32 [4 mi @ 6:10 min/mi]
    16x400 on 4/9/2009
  • No Comment. [5 mi @ 8:16 min/mi]
    Northpoint 5 on 4/8/2009
  • Reston pky/ to top of Rt7 to hd to bottom of hill Reston pkw to home with one GO loop [6.5 mi @ 7:52 min/mi]
    Northpoint 7 on 4/7/2009
  • Cherry Blossom 2009 7 min/mi first 5; 7:15 second 5. but not a bad race overall [10.08 mi @ 7:07 min/mi]
    Cherry Blossom 10 on 4/5/2009
  • Warm cool for the CUCB [1.5 mi @ 8:39 min/mi]
    CUCB warm cool on 4/5/2009
  • Warm cool for 12x200 on Reston Parkway [2 mi @ 8:30 min/mi]
    warm cool for 12x200 on 4/2/2009
  • 45 second per interval. >1minute rest [1.5 mi @ 6:00 min/mi]
    12x200 on 4/2/2009
  • Easy run prior to Cherry Blossom Week [6.13 mi @ 8:18 min/mi]
    Northpoint 6 on 3/31/2009
  • Easy 12 [12 mi @ 8:55 min/mi]
    Fletchers to Hains on 3/29/2009
  • No Comment. [4 mi @ 8:14 min/mi]
    Sundays Lane on 3/28/2009
  • warm cool [2.5 mi @ 8:35 min/mi]
    geo Mason Warm cool on 3/26/2009
  • 4x1600 repeats with 3 minutes rest [4 mi @ 6:56 min/mi]
    Geo Mason 4x1600 on 3/26/2009
  • 12x200's with 12x rest 50 seconds hard (6:40's); 75 easy with 45 seconds rest. [3 mi @ 8:20 min/mi]
    12x200's on 3/24/2009
  • warm cool around 12x200's [2.5 mi @ 8:41 min/mi]
    on 3/24/2009
  • No Comment. [14 mi @ 8:47 min/mi]
    C&O 14 on 3/22/2009
  • No Comment. [5 mi @ 7:47 min/mi]
    Shady Side 5 on 3/21/2009
  • No Comment. [5 mi @ 7:47 min/mi]
    Woburn 5 on 3/19/2009
  • No Comment. [7.04 mi @ 8:04 min/mi]
    Northpoint 7 on 3/17/2009
  • 8K that measured 5.05 difference is 7 seconds mile. [5.05 mi @ 6:53 min/mi]
    St Patty's 8K on 3/15/2009
  • No Comment. [5.01 mi @ 8:05 min/mi]
    Northpoint 5 on 3/14/2009
  • 12x200 plus 12x200 jog [3 mi @ 7:40 min/mi]
    geo 12x200 on 3/12/2009
  • No Comment. [2.5 mi @ 8:35 min/mi]
    Geo Warm Gool on 3/12/2009
  • 5x2min at 7:00 plus off for 2min 5x1 at 7 plus off 5x30sec at 7 plus off 1mile warm/cool [6.01 mi @ 8:04 min/mi]
    NorthPoint Fartlek on 3/10/2009
  • No Comment. [6.2 mi @ 8:23 min/mi]
    NorthPoint 6 on 3/8/2009
  • cut short legs too tired [3.33 mi @ 8:29 min/mi]
    North Point 5 on 3/7/2009
  • No Comment. [2 mi @ 8:45 min/mi]
    geo warm cool on 3/5/2009
  • 2x800 2x1600 4x400 [4 mi @ 6:45 min/mi]
    geo speed on 3/5/2009
  • 5x3min plus off 5x2min plus off 5x1 plus off [5 mi @ 8:11 min/mi]
    Geo Fartlek on 3/3/2009
  • warm cool [3 mi @ 8:39 min/mi]
    Geo Mason Fartlek on 3/3/2009
  • No Comment. [12.06 mi @ 8:22 min/mi]
    Fairfax Pkwy 12 on 3/1/2009
  • No Comment. [5.16 mi @ 8:02 min/mi]
    Shady Side 5 on 2/28/2009
  • reston/weihle/bennington/home [5 mi @ 8:11 min/mi]
    NorthPoint FFX 5 on 2/27/2009
  • Easy recovery after A1A [5.13 mi @ 8:12 min/mi]
    deerfield 5 loop on 2/24/2009
  • PR for me at the Half [13.1 mi @ 7:26 min/mi]
    A1A half on 2/22/2009
  • Easy warm up before race day on Sunday [5.08 mi @ 8:28 min/mi]
    Deerfield 5 loop on 2/20/2009
  • Easy recovery after 10K [4.97 mi @ 8:38 min/mi]
    Northpoint 5 on 2/17/2009
  • warm cool before after race [4 mi @ 9:30 min/mi]
    Geo B-day warm cool on 2/14/2009
  • Good race 10K PR adjusted for extra distance; 45:56 ; 6:55, 7:08, 7:22, 7:11, 7:19, 7:31, 2:26 [6.21 mi @ 7:12 min/mi]
    Geo B-day 10k +.15 on 2/14/2009
  • Great weather for Feb strong headwind in middle of run [5.03 mi @ 8:00 min/mi]
    Northpoint 5 on 2/11/2009
  • Fartlek [7.07 mi @ 8:00 min/mi]
    Tampa 7 on 2/10/2009
  • 5 miles at 8:30 3 at 7:30 4 at 8:30 was the plan. Ran a little harder than that. [12.02 mi @ 8:09 min/mi]
    Daingerfield 12 on 2/8/2009
  • Easy workout [5.03 mi @ 8:16 min/mi]
    Northpoint 5 on 2/7/2009
  • 2x400 (1:37,1:35) 4x800(3:18, 3:19, 3:18,3:18) 2x400(1:30, 1:28) [3 mi @ 6:36 min/mi]
    Geo Mason Intervals 400/800/400 on 2/5/2009
  • Warm cool before intervals [2.5 mi @ 8:48 min/mi]
    Geo Mason warm cool on 2/5/2009
  • Easy 5- really easy since thursday's run is only 11 hours away [5 mi @ 8:38 min/mi]
    Northpoint 5- Easy on 2/4/2009
  • 2 miles warm 8:45,7.48,9.01,7.24,8.18,7.33,8.28,7.28, [6.16 mi @ 8:11 min/mi]
    Fartlek 5 on 3 off on 2/3/2009
  • Fletchers to Capitol and back [12.14 mi @ 8:28 min/mi]
    C&O 12 on 2/1/2009
  • Northpoint 5 - fresh legs [5.05 mi @ 7:43 min/mi]
    Northpoint 5 on 1/31/2009
  • 2x400 (1:37, 1:35) 1x800 (3:21) 1x1600( 7:05) 1x800 (3:25) 2x400 (1:36, 1:28) [3 mi @ 6:42 min/mi]
    Geo Mason Speed on 1/29/2009
  • Warm / Cool [3.57 mi @ 9:31 min/mi]
    Geo Mason Speed on 1/29/2009
  • Ice shortened run [2.47 mi @ 8:54 min/mi]
    half of 5 on ice on 1/28/2009
  • s.b. 12x200. ran two had to quit due to ice [3 mi @ 8:50 min/mi]
    Hill work aborted on 1/27/2009
  • Carderock north and back [12.14 mi @ 8:30 min/mi]
    C&O 12 on 1/25/2009
  • 6mi home to rt7 to firehouse to Weihle to ffx to newport to home [6.03 mi @ 8:01 min/mi]
    Northpoint 6 alternate on 1/24/2009
  • 6:40,6:57, 6:55 [3 mi @ 6:51 min/mi]
    Geo Mason 3x1600 on 1/22/2009
  • No Comment. [3 mi @ 8:20 min/mi]
    Geo Mason Warm Cool on 1/22/2009
  • From ESP to Fox mill and back. Steady run at 20 degrees with a good breeze in the face on the return, negative splits from 8:32 to 7;30 [7.04 mi @ 7:57 min/mi]
    Ffx Pkwy 7 on 1/20/2009
  • No Comment. [10.43 mi @ 8:13 min/mi]
    Ffx count pky on 1/18/2009
  • No Comment. [5.02 mi @ 7:56 min/mi]
    NorthPoint 5 on 1/17/2009
  • No Comment. [2 mi @ 8:30 min/mi]
    Geo Warm Cool on 1/15/2009
  • 12x400's 1:41, 44, 42, 44, 40, 42,41,41,37,37,36,38 [3 mi @ 6:40 min/mi]
    Geo Mason 12x400's on 1/15/2009
  • No Comment. [6.21 mi @ 7:56 min/mi]
    NorthPoint 6 on 1/14/2009
  • Started at ESP to Sterling blvd and back. Crisp day, good pace. [7.43 mi @ 7:56 min/mi]
    Herndon W&OD 8 on 1/11/2009
  • easy run [5.04 mi @ 8:05 min/mi]
    Northpoint 5 on 1/9/2009
  • 6x800's at 3:22 [3 mi @ 6:44 min/mi]
    Geo Mason 6x800's on 1/8/2009
  • No Comment. [2.75 mi @ 8:32 min/mi]
    Geo Mason Warm Cool on 1/8/2009
  • good run in some heavy cold rain [5.02 mi @ 8:09 min/mi]
    Northpoint 5 on 1/7/2009
  • No Comment. [1.32 mi @ 9:28 min/mi]
    Hills work easy returns on 1/5/2009
  • 12x200's from Weihle / reston to last tree before sidewalk [1.44 mi @ 6:40 min/mi]
    Hills work 200x12 hard on 1/5/2009
  • No Comment. [2.91 mi @ 8:53 min/mi]
    Hills work warm cool on 1/5/2009
  • home-rt7 fire station-small stevenage loop-home with one loop [6.21 mi @ 8:00 min/mi]
    NothPoint 10k on 1/3/2009
  • reston to 7 to ffx to newport to home with 2 loops [7.12 mi @ 8:17 min/mi]
    NorthPoint FFX 7 on 1/1/2009
  • good run on a cold and gusty day. Wind in the face stopped me in my tracks a couple of times [5.9 mi @ 8:10 min/mi]
    Northpoint 6 on 12/31/2008
  • Easy run great weather for 12/29 50 degrees [5.02 mi @ 8:14 min/mi]
    Northpoint 5 on 12/29/2008
  • Lots of hills out weihle to Dranesville to W&OD to R pkwy and home [9.01 mi @ 8:27 min/mi]
    Weihle Out to Dranesville on 12/28/2008
  • Hard run felt good lots of hills... to Rt7 to sugarland to ffx to newport to home [6.17 mi @ 8:16 min/mi]
    Reston Pky Ffx hard loop on 12/26/2008
  • Easy 4 got easier with really tired legs. Stopped at 3+. [3.36 mi @ 8:42 min/mi]
    Northpoint 4 on 12/24/2008
  • tough run on tired legs after 10 miler on Saturday [4.55 mi @ 8:39 min/mi]
    Northpoint 5 on 12/21/2008
  • Reston Pky to W&OD to Crestview and back. Good run with good pace on a cool day. [10 mi @ 8:23 min/mi]
    Reston to Herndon 10 on 12/20/2008
  • No Comment. [6.15 mi @ 8:13 min/mi]
    NorthPoint extended 6 on 12/18/2008
  • No Comment. [5.01 mi @ 8:19 min/mi]
    NorthPoint 5 on 12/17/2008
  • No Comment. [6.59 mi @ 8:15 min/mi]
    Fairfax Cty pky 6 on 12/16/2008
  • actually 6.26 [6.21 mi @ 7:20 min/mi]
    Acumen Jingle All the way on 12/14/2008
  • No Comment. [5.03 mi @ 8:30 min/mi]
    NorthPoint 5 on 12/12/2008
  • No Comment. [4 mi @ 7:45 min/mi]
    8x800's on 12/10/2008
  • No Comment. [2.49 mi @ 8:50 min/mi]
    South Lakes Warm cool on 12/10/2008
  • No Comment. [5.87 mi @ 8:40 min/mi]
    Northpoint 6 on 12/8/2008
  • No Comment. [5.04 mi @ 8:52 min/mi]
    Northpoint Easy on 12/6/2008
  • No Comment. [4.01 mi @ 8:39 min/mi]
    Northpoint Easy on 12/3/2008
  • No Comment. [5.36 mi @ 8:37 min/mi]
    Northpoint Easy on 12/2/2008
  • No Comment. [5.03 mi @ 8:39 min/mi]
    Northpoint Easy on 12/1/2008
  • No Comment. [4.31 mi @ 8:54 min/mi]
    Northpoint Easy on 11/30/2008
  • No Comment. [3.65 mi @ 9:44 min/mi]
    Northpoint Easy on 11/27/2008
  • No Comment. [4.32 mi @ 8:58 min/mi]
    Northpoint Easy on 11/26/2008
  • Just an easy run to get loosened up after marathon [3.14 mi @ 9:33 min/mi]
    Post Marathon 3 on 11/20/2008
  • Richmond Marathon. First one under the belt. Unseasonably hot and humid at 75 and 80% . Ran with the 3:45 pace group which actually ran the first half at 3:40. So much for pace group. The 8:25 pace seemed quite pedestrian even with the rolling terrain. I left the pace group around mile 16 to get some space and run my pace which remained around 8:25-8:30 through mile 20. Knee stiffness slowed me severely in the last 6 miles but I was able to finish strong but slightly slower than goal. [26.2 mi @ 8:53 min/mi]
    Richmond Marathon on 11/15/2008
  • Northpoint loop [4 mi @ 8:57 min/mi]
    Northpoint 4 on 11/11/2008
  • Loops around southlakes area [10.01 mi @ 9:02 min/mi]
    South lakes 10 on 11/8/2008
  • Easy 5 after my return from Boston [5 mi @ 8:41 min/mi]
    Northpoint 5 on 11/6/2008
  • Out and back on FFX PKY to fox mill and back. good easy pace, lots of hills. Nice confidence builder for richmond [14.02 mi @ 8:32 min/mi]
    FFX 14 on 11/2/2008
  • 6x1mile at 7:39 with 3minutes rest [6 mi @ 7:40 min/mi]
    Geo Mason 6x1 on 10/30/2008
  • warm up [0.5 mi @ 9:00 min/mi]
    geo mason warm cool on 10/30/2008
  • tough out and back from Herndon to Ashburn. Eash pace but long uphills into Ashburn were tough [20.38 mi @ 9:10 min/mi]
    Ashburn 22 on 10/26/2008
  • plan cut short was supposed to by 4x800 darkness closed the track [0.5 mi @ 7:19 min/mi]
    Geo mason on 10/23/2008
  • 2x 1600 at 7:45 [2 mi @ 7:40 min/mi]
    Geo mason 2x1600 on 10/23/2008
  • 2miles at 8/ [2 mi @ 8:00 min/mi]
    Geo Mason 1x3200 on 10/23/2008
  • Warm up [1 mi @ 9:00 min/mi]
    Geo Mason on 10/23/2008
  • FFX out and back to Elden. two laps around GO [8.2 mi @ 8:21 min/mi]
    FFX PKY 8 on 10/21/2008
  • Reston 7-11 to Ashburn and back. 8:57's out, 8:47's back. Good easy run in training for Richmond. [15 mi @ 8:52 min/mi]
    W&OD 15 on 10/17/2008
  • one big loop; one loop on mt crushmore [5.11 mi @ 8:45 min/mi]
    Tysons 5 on 10/15/2008
  • out and back on FFX via wheile; good recovery after sunday felt good although legs felt a little tired [8.09 mi @ 8:46 min/mi]
    Northpoint FFX 8 on 10/14/2008
  • long slow distance, great until about mile 18 right leg above achilles started hurting and left knee [21.31 mi @ 9:22 min/mi]
    Shady Side 22 on 10/11/2008
  • No Comment. [1 mi @ 9:00 min/mi]
    Geo Mason Warm Cool on 10/9/2008
  • 400's at 1:48 [3 mi @ 7:19 min/mi]
    Geo Mason 12x400 on 10/9/2008
  • Easy run [5.01 mi @ 8:42 min/mi]
    Northpoint 5 on 10/8/2008
  • office around t1 to gallows to path until 4 miles and return [8.01 mi @ 8:42 min/mi]
    Mclean Vienna 8 on 10/7/2008
  • Army ten miler 6.5 48:52 at 7:31 and last 3.5 26:43 at 7:38 [10 mi @ 7:33 min/mi]
    on 10/5/2008
  • Supposed to be a 5 miler but my legs were too tired. [3 mi @ 9:00 min/mi]
    Northpoint on 10/3/2008
  • 8 miler that turned to 11 in Littleton CO. Running at 6000ft was a new experience [11.25 mi @ 8:53 min/mi]
    Littleton 11 on 10/1/2008
  • No Comment. [10 mi @ 9:11 min/mi]
    Shady Side 10 on 9/28/2008
  • Warm cool part of 16x400 [2.44 mi @ 9:00 min/mi]
    Geo Warm Cool on 9/26/2008
  • 16x400's with 2 mins rest [4 mi @ 6:56 min/mi]
    Geo Mason 16x400's on 9/26/2008
  • Not so difficult. an easy recovery run after Dublin. the hills of difficult run just don't seem as steep as last year. [8 mi @ 8:33 min/mi]
    Difficult Run 8 on 9/23/2008
  • Dublin Half Marathon [13.1 mi @ 7:41 min/mi]
    Dublin Half Marathon on 9/20/2008
  • easy 5 before dublin [5.03 mi @ 9:03 min/mi]
    north point 5 on 9/16/2008
  • Long slow run on the C&O. First 16 miles@9.05;last 4 painfully slow. Very hot and humid 90/90. Could have used more waters and gels. [20 mi @ 9:30 min/mi]
    C&O 20 on 9/14/2008
  • 4x1.5 7:34, 7:30, 7:36, 7:32 [6 mi @ 7:33 min/mi]
    Geo Mason 1.5's on 9/11/2008
  • Warm Cool on 1.5's pace runs [2.11 mi @ 9:26 min/mi]
    Geo Mason 1.5's on 9/11/2008
  • Easy run [8.25 mi @ 8:32 min/mi]
    Northpoint 8 on 9/9/2008
  • Mile 1 to 9 and back 2 miles warm 6 on 2off 6 on [16 mi @ 8:26 min/mi]
    C&O 16 on 9/7/2008
  • 2.25 warm cool 3.05 @7:39:23:25 2.01@7:39;15:23 1.00@7:35 [8.31 mi @ 7:38 min/mi]
    Geo Mason track 3,2,1 on 9/4/2008
  • hilly course on Reston parkway and around BC park and up Reston PKY [4.69 mi @ 8:35 min/mi]
    Baron Cameron Park 5 on 9/2/2008
  • Down Snug, 468 to barn back through avalon shore and home, slow and easy...still tough on tired legs from previous week. [13.39 mi @ 8:56 min/mi]
    Shady Side 14 on 8/30/2008
  • 6 x 1 mile repeats [6 mi @ 7:33 min/mi]
    South Lakes 6x1 mile on 8/28/2008
  • Warm/ Cool of the 1 mile repeat [2.15 mi @ 9:08 min/mi]
    South Lakes Warm/Cool on 8/28/2008
  • Normal Northpoint 5- easy day [5.02 mi @ 8:42 min/mi]
    Northpoint 5 on 8/27/2008
  • Normal 8 mile loop [8.13 mi @ 8:38 min/mi]
    Norhtpoint 8 on 8/26/2008
  • a10 warm cool [2 mi @ 9:30 min/mi]
    a10 warm cool on 8/24/2008
  • 7:17,7:24,7:36,7:47,7:56,8:16,8:00,7:55,7:44,7:37 [10 mi @ 7:45 min/mi]
    Annapolis 10 miler on 8/24/2008
  • Warm up for A10 [4.5 mi @ 8:57 min/mi]
    Annapolis bike path on 8/23/2008
  • Warm Cool [3 mi @ 9:20 min/mi]
    Warm Cool 800's on 8/21/2008
  • 8x800 at Oakton high 3:40 per ; 7:25 pace [4 mi @ 7:25 min/mi]
    8x800 oakton on 8/21/2008
  • Couple loops around an industrial park...nice [6.15 mi @ 8:42 min/mi]
    Raritan 6 on 8/19/2008
  • just a short run to stretch things out [3.12 mi @ 8:49 min/mi]
    Sunday's lane on 8/17/2008
  • start at 48 to 40, turn, refuel at 48, out to 50 and back. First 16 were great, ran out of energy at 16 and struggled the last 4, but a good run nonetheless. [20 mi @ 8:32 min/mi]
    C&O 20 on 8/16/2008
  • Easy returns 600'sx5 [1.85 mi @ 9:27 min/mi]
    Twin Branches 600's easy on 8/13/2008
  • 6x600 hills @2:44 [2.22 mi @ 7:28 min/mi]
    Twin Branches 600's hard on 8/13/2008
  • Warm/ Cool part of 600's [2.2 mi @ 9:09 min/mi]
    SouthLakes Warm cool on 8/13/2008
  • Perfect weather for an easy 8 recovery that turned into a fast easy [8.12 mi @ 8:15 min/mi]
    Northpoint 8 on 8/11/2008
  • 7:10, 7:31, 7:41, 7:21, 7:19, 7:03 13 out of 60 88 out of 349 [6.21 mi @ 7:18 min/mi]
    Leesburg 10K on 8/10/2008
  • No Comment. [1.07 mi @ 10:15 min/mi]
    Leesburg warm cool on 8/10/2008
  • 12x400's hard [3 mi @ 6:46 min/mi]
    South Lakes 12x400's on 8/7/2008
  • 12x400's warm/cool [4 mi @ 8:30 min/mi]
    South Lakes Warm/cool on 8/7/2008
  • Easy run on Reston Pky [5.03 mi @ 8:37 min/mi]
    Northpoint 5 on 8/6/2008
  • easy half of the fartlek [2.7 mi @ 9:37 min/mi]
    South lakes Fartlek Easy on 8/5/2008
  • 5x500 2500 5x250 1250 5x125 625 [2.7 mi @ 7:02 min/mi]
    South Lakes Fartlek hard on 8/5/2008
  • Warm Cool part of Fartlek [2.75 mi @ 9:27 min/mi]
    South Lakes WarmCool on 8/5/2008
  • No Comment. [18 mi @ 9:33 min/mi]
    Burke Lake 18 on 8/3/2008
  • Easy returns [3 mi @ 9:35 min/mi]
    Twin Branches 400's easy on 7/31/2008
  • 1:49,1:47,148,149,145,145,147,149,145,146,147,145, [3 mi @ 7:15 min/mi]
    Twin Branches 400's hard on 7/31/2008
  • 1.41 @9:30 warm 1.13@9:34 cool [2.54 mi @ 9:32 min/mi]
    Twin Branches Warm/Cool on 7/31/2008
  • Woburn Hilton-Washington st. Out and back [7.03 mi @ 8:41 min/mi]
    Woburn- Washington on 7/30/2008
  • to rt7 big stevenage plus 2 GO circle [6 mi @ 8:34 min/mi]
    Northpoint 6 on 7/28/2008
  • 6@8:19 6@8:41 [12 mi @ 8:30 min/mi]
    C&O 18 / 12 fast on 7/27/2008
  • Easy 2's between 6's [6 mi @ 9:30 min/mi]
    C&O 18/ 6 east on 7/27/2008
  • 1.5 warm 2@8:30 1@9 1@8:30 1.5@9 [6.5 mi @ 8:46 min/mi]
    Avalon fartlek on 7/25/2008
  • Out to seawall and back [6.5 mi @ 8:39 min/mi]
    Avalon 6 on 7/24/2008
  • to seawall and back with add'l .5 mile loop [7 mi @ 9:11 min/mi]
    Avalon 7 on 7/23/2008
  • to avalon seawall and back [6.47 mi @ 9:06 min/mi]
    Avalon 6 on 7/22/2008
  • beach house to Avalon seawall to Stone Harbor and back [8.01 mi @ 8:57 min/mi]
    Avalon loop 8 on 7/21/2008
  • Avalon 5K Run from the Sun [3.1 mi @ 7:12 min/mi]
    Avalon 5k Run from the Sun on 7/20/2008
  • No Comment. [3.65 mi @ 9:20 min/mi]
    Avalon warm/cool on 7/20/2008
  • 48 second intervals [3 mi @ 6:30 min/mi]
    South Lakes 12x200- fast on 7/17/2008
  • easy half of the 12x200s [3 mi @ 9:00 min/mi]
    South Lakes 12x200 easy on 7/17/2008
  • The warm/cool part of the 12x 200's [4.06 mi @ 9:39 min/mi]
    South Lakes Warm/Cool on 7/17/2008
  • Northpoint Reston Pky out and back [5.02 mi @ 8:29 min/mi]
    Northpoint 5 on 7/16/2008
  • RestonPky/W&OD/FFX PKy/GO [8.10 mi @ 8:37 min/mi]
    NorthPoint 8 on 7/15/2008
  • 3 laps around Burke Lake with the 3rd adding a excursion [15.32 mi @ 9:24 min/mi]
    Burke Lake 16 on 7/13/2008
  • Shady Side loop including Avalon Shores [5.23 mi @ 8:46 min/mi]
    Shady Side 6 on 7/12/2008
  • Warm Cool part of 12x400's [2.5 mi @ 9:35 min/mi]
    Warm Cool on 7/10/2008
  • 12x400 hills [3 mi @ 7:08 min/mi]
    12x400 hills on 7/10/2008
  • Easy returns [3 mi @ 9:00 min/mi]
    12x400 returns on 7/10/2008
  • Reston Pkwy out and back [5.02 mi @ 8:30 min/mi]
    Reston Pky 5 on 7/9/2008
  • No Comment. [8.02 mi @ 9:03 min/mi]
    Reston 8 on 7/8/2008
  • Easy 5 after tough 16 mile Fartlek [5 mi @ 9:12 min/mi]
    Shady Side 5 on 7/6/2008
  • Warm Cool part of 16 mile fartlek [6 mi @ 9:35 min/mi]
    Warm Cool w/ Fartlek on 7/5/2008
  • Hard @ 8:18, 8:25,8:20 Easy @ 9:15, 9:30, [10 mi @ 8:48 min/mi]
    10 mile Fartlek on 7/5/2008
  • 800 reps at 3:34 [4 mi @ 7:07 min/mi]
    8x800's on 7/3/2008
  • Warm Cool w/800's in between [4 mi @ 9:03 min/mi]
    Warm Cool on 7/3/2008
  • Reston Parkway out and back [5.11 mi @ 8:51 min/mi]
    Reston pky 5 on 7/2/2008
  • GO/Ctr/W/WOD/ffx/new/res pky/GO [8.03 mi @ 9:02 min/mi]
    Reston 8 on 7/1/2008
  • 8 Mile tempo between 6 Warm Cool [8 mi @ 8:30 min/mi]
    C&O Tempo 8 on 6/29/2008
  • Warm and cool Down [6 mi @ 9:15 min/mi]
    C&O Canal -Warm up on 6/29/2008
  • Rpky/rt7/BarCam/GO [5.27 mi @ 8:49 min/mi]
    Reston Pky 5 on 6/28/2008
  • 4x1600 [4 mi @ 7:45 min/mi]
    SLakes 4x1600 on 6/26/2008
  • Warm up /cool down [2.5 mi @ 9:24 min/mi]
    2.5 on 6/26/2008
  • GO/Rpky/rt7/Rpky/BarC/stev/Rpky/GO [5.05 mi @ 8:37 min/mi]
    Reston Pky 5 on 6/25/2008
  • Good recovery after tough run on Sunday GO/CH/Weihle/W&od/FFX/newport/Rpky/Go [8.06 mi @ 8:53 min/mi]
    Reston 8 on 6/24/2008
  • GO/RP/W&OD/and return [14.01 mi @ 9:23 min/mi]
    W&OD 14 on 6/22/2008
  • Same as 6/20 [5.29 mi @ 8:45 min/mi]
    Northpoint 5 on 6/21/2008
  • GO/RP/RT7/RAVE/Weihle/FFx PY/Newprt/RP/GO [5.32 mi @ 8:44 min/mi]
    North Point 5 on 6/20/2008
  • No Comment. [8.26 mi @ 8:45 min/mi]
    Pittsburgh 8 on 6/19/2008
  • GO/RP/CH/Wie/WOD/FFX/Newpt/RP/GO1 [8.09 mi @ 8:45 min/mi]
    Reston 8 on 6/17/2008
  • Mile 8 to 2 and back [12 mi @ 9:03 min/mi]
    C&O Canal 12 on 6/15/2008
  • GO/ResPKY/BC/FFX PKY/weihle/GO [5.62 mi @ 9:04 min/mi]
    Reston 5+ on 6/14/2008
  • GO/Centerharbor/weihle/W&OD/FFX PKY/Newport/R PKY/GO 1 loop [8.06 mi @ 8:55 min/mi]
    Reston 8 on 6/12/2008
  • GO/RestonPKy/eldon/bennington woods/ffx/weihle/Reston pkwy/Go [5.57 mi @ 8:54 min/mi]
    Reston 5 on 6/11/2008
  • GO /Center Harbor/Weihle/W&OD/FFx Pky/ Dominion Pky/Reston Pkwy/1 loop [8.01 mi @ 9:02 min/mi]
    Reston 8 on 6/10/2008
  • No Comment. [12 mi @ 9:39 min/mi]
    Pearson Park on 6/8/2008
  • No Comment. [5 mi @ 9:00 min/mi]
    Reston Pky 5 on 6/7/2008
  • Normal 6 run with a extension to Lake Newport Road and return to Stevenage [7 mi @ 9:06 min/mi]
    Reston 7 on 6/6/2008
  • GO to Stevenage to rt 7 and home; heavy rain and storms [5.4 mi @ 8:42 min/mi]
    Great Owl 5 on 6/4/2008
  • GO to Towne Center couple of laps and home [7 mi @ 8:46 min/mi]
    Town Center 7 on 6/3/2008
  • No Comment. [5 mi @ 9:24 min/mi]
    on 6/1/2008
  • Brutally hot and humid, painfully slow run [10 mi @ 9:37 min/mi]
    Shady Side 10 on 5/31/2008
  • ESP to Herndon Pky to Wiehle to Ffx Pky to Baron Cameron to Reston Pky to home [7.38 mi @ 9:04 min/mi]
    ESP to Wiehle via Herdon Pkw to on 5/29/2008
  • Easy run [6.03 mi @ 9:07 min/mi]
    ESP to Great Owl w/loops on 5/28/2008
  • No Comment. [6.24 mi @ 9:08 min/mi]
    Reston stevenage rt7 3 loops on 5/27/2008
  • Easy run on less tired legs [5.06 mi @ 8:40 min/mi]
    Shady Side 5 on 5/25/2008
  • Easy Run on tired legs [5.08 mi @ 9:01 min/mi]
    Shady Side 5 on 5/24/2008
  • Easy Day/ Hard course [7.23 mi @ 8:53 min/mi]
    FFX Weihle Loop on 5/22/2008
  • W&0D Gallows to Falls Church out and back [6.03 mi @ 8:39 min/mi]
    W&0D Gallows to Falls Church on 5/20/2008
  • Easy Run [9.06 mi @ 8:41 min/mi]
    7Eleven to Sterling W&OD on 5/18/2008
  • No Comment. [4 mi @ 8:45 min/mi]
    Reston Pkwy loop on 5/17/2008
  • No Comment. [6 mi @ 8:19 min/mi]
    W&OD 7Eleven to Huntermill on 5/15/2008
  • Reston pky to baron C to FFX to Rt7 via trail to Reston to GO with 2 loops [8.9 mi @ 8:23 min/mi]
    Northpoint 8 on 5/13/2008
  • No Comment. [6.6 mi @ 8:25 min/mi]
    Shady Side 6.6 on 5/11/2008
  • Rainy day but not bad for a morning run. Legs are a little tired from Wednesday's spirited run. [6.01 mi @ 8:23 min/mi]
    Great owl/stevenage/Rt7 w/2loops on 5/9/2008
  • start at Sunset park and end at 21.5 marker on W&OD [6.2 mi @ 8:03 min/mi]
    W&OD 10k on 5/7/2008
  • PR for me [10 mi @ 7:45 min/mi]
    Broad Street 10 on 5/4/2008
  • Just a quick out and back to get the legs loose [2.5 mi @ 8:11 min/mi]
    Broad Street warm up on 5/2/2008
  • No Comment. [6.6 mi @ 8:10 min/mi]
    Shady Side 6.6 on 4/27/2008
  • No Comment. [3.86 mi @ 8:17 min/mi]
    on 4/25/2008
  • No Comment. [3.86 mi @ 8:21 min/mi]
    stevenage 2GreatOwl loop on 4/23/2008
  • perfect weather; light drizzle, slow first half, fast second; great recovery from Saturday's run [6.01 mi @ 8:20 min/mi]
    Great owl/stevenage/Rt7 w/2loops on 4/21/2008
  • Brutal run. Tired legs, warm weather [10.5 mi @ 8:57 min/mi]
    Shady Side 10 on 4/19/2008
  • Fairfax County Parkway Out and Back Total climb: 252 feet / 77 m Total elevation change: 504 feet / 154 m [6.74 mi @ 8:09 min/mi]
    Fairfax County Out and Back on 4/17/2008
  • No Comment. [5.2 mi @ 8:05 min/mi]
    tysons two loop on 4/15/2008
  • Shady Side 6.6 [6.6 mi @ 8:32 min/mi]
    Shady Side 6.6 on 4/13/2008
  • No Comment. [5 mi @ 8:22 min/mi]
    Stevenage to Northwinds with one Great Owl lap on 4/11/2008
  • Reston/ stevenage/ Rt7/ 2 great owl loops [6.01 mi @ 8:27 min/mi]
    Reston/ stevenage/ Rt7/ 2 great owl loops on 4/9/2008
  • Cherry Blossom 10 Negative splits with ideal light rain and cool weather. First 5 miles at 8:17 and last 5 at 7:59. 10 mile PR [10 mi @ 8:07 min/mi]
    Cherry Blossom 10 on 4/6/2008
  • Just a loosen up for Sunday's race [2 mi @ 8:45 min/mi]
    CUCB warm up on 4/2/2008
  • No Comment. [6.01 mi @ 8:20 min/mi]
    Great owl/stevenage/Rt7 w/2loops on 3/27/2008
  • No Comment. [6.01 mi @ 8:17 min/mi]
    Great owl/stevenage/Rt7 w/2loops on 3/25/2008
  • No Comment. [6.6 mi @ 8:23 min/mi]
    Shady Side 6.6 on 3/23/2008
  • No Comment. [6.6 mi @ 8:31 min/mi]
    on 3/21/2008
  • No Comment. [5.71 mi @ 8:29 min/mi]
    Great owl/stevenage/Rt7 on 3/19/2008
  • No Comment. [5.71 mi @ 8:16 min/mi]
    Great owl/stevenage/Rt7 on 3/17/2008
  • Great Owl/ Big Stevenage/ Rt 7 w/1 Great Owl Loop. Good to be back in the cool weather. Total climb: 347 feet Total elevation change: 693 feet [5.71 mi @ 8:22 min/mi]
    Great owl/stevenage/Rt7 on 3/13/2008
  • No Comment. [6.75 mi @ 8:45 min/mi]
    Mount Crushmore on 3/11/2008
  • No Comment. [6.4 mi @ 8:09 min/mi]
    snug harbor 4 loop on 3/9/2008
  • Easy day after tough run on Mt Crushmore [3.57 mi @ 8:38 min/mi]
    Great Owl/Stevenage loop on 3/7/2008
  • First run in my new Ohanas [6.75 mi @ 8:08 min/mi]
    Mount Crushmore on 3/5/2008
  • total Climb -574ft total elevation change -1135 [8.4 mi @ 8:42 min/mi]
    North Point 8 on 3/3/2008
  • Reston/stevenage/rt 7/ 2 GreatOwl loops [6 mi @ 8:33 min/mi]
    Reston/ stevenage/ Rt7/ 2 great owl loops on 2/28/2008
  • No Comment. [5.71 mi @ 8:22 min/mi]
    Great owl/stevenage/Rt7 on 2/26/2008
  • Great Owl/ Big Stevenage/ Rt 7 w/1 Great Owl Loop. Good to be back in the cool weather. Total climb: 347 feet Total elevation change: 693 feet [5.71 mi @ 8:24 min/mi]
    Great owl/stevenage/Rt7 on 2/24/2008
  • easy run; way too hot and humid [4 mi @ 9:01 min/mi]
    military to powerline loop on 2/23/2008
  • A1A recovery [4.5 mi @ 8:51 min/mi]
    Pompano Loop on 2/20/2008
  • A1A half; very humid and hot for a 6AM start. Held sub 8:35's until mile 10 and lost time until the sprint at the finish. [13.1 mi @ 8:42 min/mi]
    A1A half on 2/17/2008
  • Easy run to aclimate to humidity before race [3 mi @ 8:48 min/mi]
    A1A Warm up on 2/15/2008
  • No Comment. [3 mi @ 8:46 min/mi]
    Stevenage short course on 2/14/2008
  • Last easy before A1A. Very windy on way out. [10 mi @ 8:35 min/mi]
    W&OD 10 to Sterling on 2/10/2008
  • Mount Crushmore 6.9 [6.9 mi @ 8:27 min/mi]
    6.9 on 2/7/2008
  • Mount Crushmore 6.9 [6.9 mi @ 8:42 min/mi]
    6.90 miles on 2/5/2008
  • Snug Harbor to Churchton [10.5 mi @ 8:37 min/mi]
    Shady Side on 2/3/2008
  • No Comment. [5.25 mi @ 8:45 min/mi]
    Tysons Matterhorn 2 loops on 1/31/2008
  • No Comment. [4.2 mi @ 8:31 min/mi]
    Stevenage Great Owl 3 loop on 1/30/2008
  • No Comment. [6.9 mi @ 8:46 min/mi]
    Tysons Matterhorn on 1/28/2008
  • No Comment. [6.9 mi @ 8:41 min/mi]
    Tysons Matterhorn on 1/24/2008
  • No Comment. [3.57 mi @ 8:53 min/mi]
    Great Owl/Stevenage loop on 1/22/2008
  • No Comment. [3.57 mi @ 8:24 min/mi]
    Great Owl/Stevenage loop on 1/21/2008
  • No Comment. [7.26 mi @ 8:56 min/mi]
    6.25 miles on 1/18/2008
  • No Comment. [3.89 mi @ 8:45 min/mi]
    4.00 miles on 1/16/2008
  • Tough run on the C&O very tired legs [10.02 mi @ 8:56 min/mi]
    10 miles on 1/13/2008
  • No Comment. [5.16 mi @ 8:54 min/mi]
    Basic on 1/10/2008
  • Westpark 10k loops Total climb: 551 feet Total elevation change: 1121 feet [6.25 mi @ 8:54 min/mi]
    6.20 miles on 1/8/2008
  • 15 degrees outside; Reston Pky Stevage big loop w/ 2 Great Owl loops. pace seemed much faster but had to stop for traffic which is corrected for in time [3.86 mi @ 8:44 min/mi]
    Reston stevenage 2GreatOwl loop on 1/3/2008
  • No Comment. [6.45 mi @ 8:33 min/mi]
    6.00 miles on 12/30/2007
  • very difficult run. tired legs and overall fatigue. end of a long season of racing and a long Christmas Eve probably didn't help. [6.2 mi @ 9:42 min/mi]
    10K on 12/25/2007
  • 12th and last race of the year. legs were a little tired. [6.21 mi @ 8:04 min/mi]
    Christmas Caper -Belle Haven on 12/22/2007
  • No Comment. [3.57 mi @ 8:32 min/mi]
    on 12/20/2007
  • No Comment. [3.57 mi @ 8:12 min/mi]
    Basic on 12/18/2007
  • Reston-Weihle-Walnut loop with xtra to make 10K [6.23 mi @ 8:36 min/mi]
    6.00 miles on 12/14/2007
  • Easy run to loosen up from Sunday's race [2.75 mi @ 9:05 min/mi]
    on 12/11/2007
  • Jingle Bell 10K [6.21 mi @ 7:58 min/mi]
    10K on 12/9/2007
  • No Comment. [5.00 mi @ 8:10 min/mi]
    5 miles on 12/2/2007
  • No Comment. [5.00 mi @ 8:03 min/mi]
    5 miles on 12/1/2007
  • No Comment. [3.59 mi @ 8:20 min/mi]
    3.6 on 11/29/2007
  • No Comment. [3.71 mi @ 9:07 min/mi]
    Basic on 11/27/2007
  • Big Fairfax County Loop [8 mi @ 8:35 min/mi]
    8.00 miles on 11/25/2007
  • Ashburn Farms 10K 10th Race in 2007 [6.21 mi @ 8:13 min/mi]
    10K on 11/22/2007
  • No Comment. [4.55 mi @ 8:35 min/mi]
    Basic on 11/16/2007
  • No Comment. [5.02 mi @ 8:34 min/mi]
    5 miles on 11/14/2007
  • masonic 10k My 9th race in 2007 [6.21 mi @ 8:13 min/mi]
    10K on 11/11/2007
  • No Comment. [5.00 mi @ 8:21 min/mi]
    5 miles on 11/6/2007
  • No Comment. [5.67 mi @ 8:35 min/mi]
    6.00 miles on 11/4/2007
  • No Comment. [4.55 mi @ 8:27 min/mi]
    Basic on 11/2/2007
  • No Comment. [5.00 mi @ 8:30 min/mi]
    5 miles on 10/31/2007
  • No Comment. [5.00 mi @ 8:35 min/mi]
    5 miles on 10/29/2007
  • No Comment. [5.01 mi @ 8:34 min/mi]
    5 miles on 10/27/2007
  • No Comment. [4.45 mi @ 8:17 min/mi]
    Basic on 10/25/2007
  • No Comment. [3.95 mi @ 9:21 min/mi]
    Basic on 10/23/2007
  • No Comment. [4.58 mi @ 8:52 min/mi]
    Basic on 10/19/2007
  • No Comment. [4.45 mi @ 8:13 min/mi]
    Basic on 10/16/2007
  • No Comment. [6.76 mi @ 8:38 min/mi]
    Basic on 10/13/2007
  • No Comment. [6.76 mi @ 8:38 min/mi]
    Basic on 10/13/2007
  • No Comment. [3.89 mi @ 8:29 min/mi]
    Basic on 10/11/2007
  • No Comment. [3.67 mi @ 8:46 min/mi]
    Basic on 10/9/2007
  • Army 10 Miler 3rd 10 miler 8th race. Not a good race too crowded too hot too little heart [10 mi @ 9:01 min/mi]
    Army 10 Miler on 10/7/2007
  • No Comment. [2.74 mi @ 9:00 min/mi]
    Basic on 10/5/2007
  • No Comment. [2.79 mi @ 9:36 min/mi]
    Basic on 10/3/2007
  • No Comment. [4.21 mi @ 8:59 min/mi]
    Basic on 9/30/2007
  • No Comment. [3.53 mi @ 9:22 min/mi]
    Basic on 9/27/2007
  • No Comment. [5.68 mi @ 9:30 min/mi]
    Basic on 9/22/2007
  • Philadelphia distance Run -My first half Marathon and 7th race [13.1 mi @ 8:35 min/mi]
    Half Marathon on 9/16/2007
  • No Comment. [3.53 mi @ 8:22 min/mi]
    Basic on 9/12/2007
  • No Comment. [4.29 mi @ 9:29 min/mi]
    Basic on 9/9/2007
  • No Comment. [3.60 mi @ 8:55 min/mi]
    Basic on 9/6/2007
  • No Comment. [3.67 mi @ 9:22 min/mi]
    Basic on 9/4/2007
  • No Comment. [13. mi @ 9:17 min/mi]
    Basic on 9/2/2007
  • 3x800@3:45,1x400@1:45;1x400@1:09;1.5 mile warm cool [3.5 mi @ 8:34 min/mi]
    Speedwork on 8/29/2007
  • No Comment. [3.54 mi @ 9:18 min/mi]
    Basic on 8/28/2007
  • C&O canal long run for PDR [10 mi @ 9:06 min/mi]
    C&O Canal on 8/26/2007
  • No Comment. [4.03 mi @ 9:23 min/mi]
    Basic on 8/24/2007
  • Mile@7:01,2x2000@10:25, mile cool [4.5 mi @ 8:26 min/mi]
    Speedwork on 8/22/2007
  • No Comment. [4.90 mi @ 9:27 min/mi]
    Basic on 8/20/2007
  • No Comment. [10 mi @ 9:24 min/mi]
    difficult Run on 8/19/2007
  • 10x400@1:35 to 1:40; 1mile cool [3.5 mi @ 8:34 min/mi]
    Speedwork on 8/15/2007
  • No Comment. [4.39 mi @ 9:06 min/mi]
    Basic on 8/14/2007
  • No Comment. [6.71 mi @ 9:21 min/mi]
    6.00 miles on 8/12/2007
  • No Comment. [3.82 mi @ 8:52 min/mi]
    3.50 miles on 8/11/2007
  • No Comment. [3.76 mi @ 8:46 min/mi]
    4.00 miles on 8/8/2007
  • No Comment. [4.53 mi @ 9:19 min/mi]
    Basic on 8/7/2007
  • No Comment. [7.84 mi @ 9:13 min/mi]
    Basic on 8/4/2007
  • No Comment. [3.52 mi @ 9:15 min/mi]
    3.50 miles on 8/3/2007
  • 2x800;2x1000;1x1200;1 mile warm cool [4 mi @ 8:30 min/mi]
    Speedwork on 8/1/2007
  • No Comment. [3.12 mi @ 9:02 min/mi]
    5 miles on 7/31/2007
  • Difficult run 92degrees at 1PM...why? [6.2 mi @ 10:00 min/mi]
    Difficult Run on 7/29/2007
  • No Comment. [3.38 mi @ 8:44 min/mi]
    Basic on 7/27/2007
  • Whistle run 20x70secs w/ 1mile warm and cool [5 mi @ 9:00 min/mi]
    Speed work on 7/25/2007
  • No Comment. [3.14 mi @ 8:54 min/mi]
    Basic on 7/24/2007
  • No Comment. [5.41 mi @ 9:27 min/mi]
    Basic on 7/22/2007
  • No Comment. [1 mi @ 7:28 min/mi]
    1.00 mile on 7/18/2007
  • 3x(4x400)at 1:55, 1:50:1:45,1:40 [4.5 mi @ 8:00 min/mi]
    Speed work on 7/18/2007
  • No Comment. [3.10 mi @ 9:03 min/mi]
    Basic on 7/16/2007
  • No Comment. [4.76 mi @ 8:54 min/mi]
    5 miles on 7/13/2007
  • 7x800 with 2 min rest 1mile warm 1/2 cool [4 mi @ 8:00 min/mi]
    Speedwork on 7/13/2007
  • No Comment. [5.00 mi @ 8:54 min/mi]
    5 miles on 7/9/2007
  • No Comment. [3.22 mi @ 8:19 min/mi]
    Basic on 7/4/2007
  • No Comment. [5.06 mi @ 8:50 min/mi]
    Basic on 6/29/2007
  • No Comment. [2.04 mi @ 8:56 min/mi]
    Basic on 6/26/2007
  • No Comment. [4.12 mi @ 8:36 min/mi]
    Basic on 6/25/2007
  • No Comment. [6.22 mi @ 8:29 min/mi]
    6.00 miles on 6/24/2007
  • No Comment. [4.08 mi @ 8:38 min/mi]
    Basic on 6/23/2007
  • No Comment. [0.20 mi @ 8:58 min/mi]
    Basic on 6/20/2007
  • No Comment. [1.97 mi @ 9:16 min/mi]
    Basic on 6/20/2007
  • No Comment. [5.77 mi @ 8:52 min/mi]
    Basic on 6/17/2007
  • No Comment. [5.09 mi @ 8:37 min/mi]
    Basic on 6/15/2007
  • No Comment. [2.05 mi @ 9:30 min/mi]
    Basic on 6/13/2007
  • No Comment. [2.40 mi @ 8:39 min/mi]
    Basic on 6/12/2007
  • Herndon 10k race course was hosed. Actual milege unknown. 4th 10K, 8th race [7.56 mi @ 7:53 min/mi]
    10K on 6/3/2007
  • No Comment. [4.57 mi @ 8:09 min/mi]
    Basic on 5/29/2007
  • No Comment. [3.02 mi @ 7:58 min/mi]
    Basic on 5/26/2007
  • No Comment. [1.93 mi @ 8:04 min/mi]
    Basic on 5/24/2007
  • No Comment. [4.10 mi @ 9:04 min/mi]
    Basic on 5/22/2007
  • No Comment. [4.02 mi @ 9:03 min/mi]
    5 miles on 5/19/2007
  • No Comment. [4.57 mi @ 9:49 min/mi]
    Basic on 5/17/2007
  • No Comment. [4.07 mi @ 9:05 min/mi]
    4.00 miles on 5/15/2007
  • No Comment. [4.16 mi @ 9:12 min/mi]
    5 miles on 5/14/2007
  • Battle of the Boulevard 3rd 10K 5th race; Sub 8 start tough finishing hill [6.21 mi @ 8:38 min/mi]
    10K on 5/12/2007
  • No Comment. [2.96 mi @ 9:12 min/mi]
    3.00 miles on 5/10/2007
  • Broad St 10 miler 2nd 10 miler; 4th Race [10.0 mi @ 8:29 min/mi]
    Basic on 5/6/2007
  • No Comment. [3.32 mi @ 9:31 min/mi]
    Basic on 5/3/2007
  • No Comment. [3.22 mi @ 9:29 min/mi]
    Basic on 5/1/2007
  • No Comment. [6.12 mi @ 8:57 min/mi]
    Basic on 4/28/2007
  • No Comment. [3.99 mi @ 9:16 min/mi]
    Basic on 4/26/2007
  • Marine Law Enforcement 10K 2nd 10K 3rd race actually 7.2 miles [7.2 mi @ 8:28 min/mi]
    Basic on 4/22/2007
  • No Comment. [4.17 mi @ 9:09 min/mi]
    Basic on 4/19/2007
  • No Comment. [5.56 mi @ 8:59 min/mi]
    5.56 on 4/15/2007
  • No Comment. [1.99 mi @ 9:51 min/mi]
    Basic on 4/13/2007
  • No Comment. [0.76 mi @ 12:04 min/mi]
    Basic on 4/10/2007
  • No Comment. [6.25 mi @ 10:33 min/mi]
    6.25 on 4/8/2007
  • No Comment. [4.00 mi @ 8:54 min/mi]
    3.00 miles on 4/5/2007
  • No Comment. [0.24 mi @ 10:24 min/mi]
    10 miles on 4/5/2007
  • No Comment. [3.24 mi @ 9:24 min/mi]
    3.00 miles on 4/3/2007
  • Cherry Blossom 10 Miler My first 10 miler and 2nd race overall [10 mi @ 8:56 min/mi]
    10 miles on 4/1/2007
  • No Comment. [4.36 mi @ 8:48 min/mi]
    Basic on 3/29/2007
  • No Comment. [4.33 mi @ 8:55 min/mi]
    4.30 miles on 3/27/2007
  • No Comment. [3.32 mi @ 8:37 min/mi]
    3.30 miles on 3/24/2007
  • No Comment. [4.51 mi @ 9:04 min/mi]
    4.00 miles on 3/23/2007
  • No Comment. [10.68 mi @ 9:03 min/mi]
    10 miles on 3/19/2007
  • No Comment. [4.72 mi @ 8:29 min/mi]
    4.00 miles on 3/14/2007
  • No Comment. [8.00 mi @ 9:06 min/mi]
    8.00 miles on 3/12/2007
  • No Comment. [0.02 mi @ 14:03 min/mi]
    8.00 miles on 3/12/2007
  • No Comment. [5.38 mi @ 9:00 min/mi]
    10.00 miles on 3/10/2007
  • No Comment. [5.15 mi @ 8:29 min/mi]
    5 miles on 3/6/2007
  • No Comment. [1.01 mi @ 8:05 min/mi]
    1.00 mile on 3/4/2007
  • No Comment. [5.40 mi @ 9:02 min/mi]
    Basic on 3/3/2007
  • No Comment. [1.78 mi @ 11:15 min/mi]
    8.00 miles on 3/3/2007
  • GW 10K My first race and 1st 10k [6.21 mi @ 9:08 min/mi]
    10K on 2/17/2007
  • No Comment. [4.03 mi @ 8:27 min/mi]
    northpoint 4 on 1/1/0001
  • easy jog [4 mi @ 10:00 min/mi]
    4 easy on 1/1/0001
▼