Westminster Road Runners Club

 

Serving Carroll County, Maryland

 

  

 

Kevin's training and racing log

2001 x x x x x June July Aug. Sept. Oct. Nov. Dec.
2002 Jan. Feb. March April May June July Aug. Sept. Oct. Nov. Dec.
2003 Jan. Feb. March April May June July Aug. Sept. Oct. Nov. Dec.

Kevin's Personal Records (post-high school)

Distance PR Date & Location 2nd best Date & Location 3rd best Date & Location
800 2:41.8 9/27/2003, Tongducheon x x x x
1000 3:22.1 7/11/2002, Morgan Run x x x x
1500 5:04.5 4/10/2002, WMC 5:08.1 4/2/02, WMC 5:27.8 10/03/ TDC (track)
1 mile 5:32 6/10/2002 5:56 1/02, Winfield x x
1.5 miles 9:17 5/1/2002, Frederick x x x x
2 miles 13:50 6/2001, WMC x x x x
3 miles 19:06 4/2002, Pt. Lookout 19:34 4/02, Pt. Lookout x x
4000 17:23.9 7/11/2002, Morgan Run x x x x
5K (3.1 miles) 19:50 7/02, Union Mills 19:52 5/26/2002, Baltimore 20:22 11/1/01, Centennial HS XC
4 miles 25:45 5/11/2002, Mill Run 29:16 2/02, Bear Run 29:23 6/01, Pleasant Valley
8K (4.97-miles) 33:25 9/2001, Union Mills x x x x
5 miles 35:55 3/2002, Parkton Md. x x x x
10K (6.2-miles) 41:11 10/2001, Baugher's 41:22 10/97, Ft. Detrick 42:13 5/02, Ft. Detrick
10 miles 1:12:03 10/2000, Washington D.C. 1:12:04 2/02, Columbia x x
15K (9.3 miles) x x x x x x
Half Marathon (13.1) 1:32:33 9/1997, Westminster 1:32:56 9/01, Westminster 1:32:57 10/03, Uijeongbu
26.2K (16.4 miles) 1:58:41  10/2001, Columbia x x x x
Marathon (26.2 miles) 4:14:32 10/2001, Baltimore x x x x
50K (31 miles) x x x x x x
50.2 miles 9:46:14 11/2001, Williamsport x x x x

For my races, just click on the 'Date' link for complete race results (if available).

 
Date (2001) Event/Distance Place Time Pace/Mile
 
June 7 #1 WMC 2-mile track run 37th 13:50 6:55
June 9 14th Annual Rocky Gap Triathlon 115th 1h:25min:06sec
June 14 #2 Hashawa 2.86 miles 20th 23:37 8:15
June 28 #3 Pleasant Valley 4-miler 26th 29:23 7:21
July 12 #4 Bell Road 5K 12th 20:35 6:38
Aug. 9 #6 Sullivan Rd 4-miler 21st 29:43 7:26
In early August, a couple friends talked me into signing up and begin training for the Baltimore Marathon after we finished a recreational 18-mile training run. After the decision to run 26.2 miles was made, my mileage slowly increased and I tried very hard to get in my long runs of 15 miles or more at least once a week.
Aug. 19 Kowomu Trail 4-miler 12th 30:29 7:37
Aug. 28 15-mile training run 2:05:00 8:20
Sept. 3 15.6 mile: Thurmont to Hagerstown 2:39:35 10:14
Sept. 8 20-mile training: Westminster/Thur 3:22:30 10:08
Sept. 9 Union Mills 8K 6th 33:25 6:43
Sept. 23 21.5-mile training run/Bachman 3:08 8:45
Sept. 26 6-mile training loop 39:42 6:37
Sept. 28 8-mile training run: FSK to bridge 58:43 7:20
(splits: 1-7:41, 2-7:10; 3-7:25; 4-7:43; 5-7:19; 6-7:12; 7-7:15; 8-6:55)
Sept. 30 Bachman Valley Half-Marathon 20th 1:32:56 7:06
(splits: 1-6:03; 2-6:46; 3-6:44; 5-7:07; 6-6:40; 7-7:10;
8-7:06; 8-6:50; 9-7:52; 10-7:59; 11-8:03; 12-6:57; 13.1-7:34)
Oct. 2 4.5-mile training run 33:00 7:20
Oct. 7 Metric Marathon 55th 1:58:41 7:17
(splits: 1-7:39; 2-6:47; 4-27:17 total; 5-7:23; 7-48:21 total;
9-63:17 total; 10-7:09; 11-7:47; 12-7:45; 13-7:16; 14-8:04; 15-6:53)
Oct. 12 8-mile training run: FSK to bridge 57:34 7:12
(splits: 1-7:24; 2-6:47; 3-7:11; 4-7:16; 5-7:01; 6-7:22; 7-7:22; 8-7:07)
Oct. 14 Baugher's Orchard 10K 2nd 41:11 6:38
(splits: 1-6:21; 2-6:41; 5K-7:47; 4-5:52; 5-6:37; 10K-7:51)
Oct. 20 Baltimore Marathon 2,058th 4:15+ 9:43
Oct. 28 Frizellburg 5.5 mile loop 39:15 7:08
Oct. 29 6-mile training loop 42:32 7:05
(splits: 1-7:28; 2-7:38; 3-7:04; 4-7:02; 5-7:25; 6-5:52)
Well, I did it. I sent in the entry form for my second attempt at the JFK 50-Mile Ultra Marathon November 17. 
Nov. 1 All-Comers 5K at Centennial HS -- 20:22 6:33
(splits: 1-6:22; 2-6:49; 5K-7:09)
Nov. 6 8-mile training loop: FSK to bridge 57:52 7:14
(splits: 1-7:55; 2-7:19; 3-7:33; 4-6:41; 5-7:07; 6-7:02; 7-7:12; 8-7:01)
Date (2001) Event/Distance Place Time Pace/Mile
Nov. 8 6-mile training loop 39:36 6:31
(splits: 1-6:33; 2-6:43; 3-6:02; 4-6:11; 5-7:41; 6-6:24)
Nov. 11 Caple's Cross Country Caper 5th 20:09
Nov. 17 39th Annual JFK Ultra-Marathon (50.2 miles)
Place Time Pace Segment Total Distance
Weaverton Cliffs 3:12 12:14 15.4 15.4
Antietam Aquaduct 2:11 - 5:13 11:33 11.7 27.1
Aid Station #8 1:24 - 6:37 11:33 7.3 34.4
Dam 4 1:31 - 8:08 11:39 7.5 41.9
Downsville 0:54 - 9:02 11:47 4.1 46.0
Finish 44:14 - 9:46:14 11:41 4.2 50.2
258th 9:46:14 11:41
Dec. 9 Seneca Creek Biathlon - Run/Bike/Run 4th 5 m - 36:44  
         
Date (2002)

Event/Distance

 Place Time Pace/Mile
         
Jan. 1 Winfield Mile                                  (1) 13th 5:56 5:56
         
Jan. 9 8 X 200m (42, 45, 44, 44, 40, 38, 30, 28) - 1st good workout since Nov. 17 (2) x x x
Jan. 10 4 miles (6:50, 7:15, 7:58, 7:12)       (6) x 29:15 7:19
Jan. 14 2X200, 2X400, 2X600, 2X800, 2X1000 = 6000m                  (3.2, 9.2) x x x
Jan. 15 9000m FSK XC course         (5.5, 14.7) x 50:42 9:04
Jan. 22 3 miles distance  (3, 17.7)      
Feb. 3 Bear Run Four-Miler                      (7:13, 7:28, 7:34, 7:01)          (4, 21.7) 11th 29:16 7:19
         

 

As of mid-February, I am no longer coach at Francis Scott Key. Since then, however, Western Maryland College coach Doug Renner has been gracious enough to allow me to help coordinate workouts with his team and even run with the group a few days a week. This is my first real training since the JFK race last November, so I'm starting slowly. For 2002, I've decided to focus more on the 10-mile and 10K distances (but I'll do the Metric Marathon later this year). I would love to see my 10K times dip to 38:00 or lower. My best 10K time right now is 41:11 (set 10/14/01), but with inconsistent training.

To help me in that goal, I hope to train consistently. I'll hop in a few track races with WMC and maybe compete in a duathlon or two with my neighbor. From February to June, I'll focus on speed sessions once or twice a week and shorter racing distances (10 miles or less). Once June rolls around - well, I admit, I kinda have the bug to run the JFK 50-miler again.  

 

Feb. 11 55 minutes distance (bathtub run) x 55:00
Feb. 12 40 minutes distance (WMC campus) x 40:00
Feb. 14 35 minutes distance x 35:00
Feb. 15 400m (67.5), 400 (62.8), 300 (50.4), 200 (44.3) + 30 minutes distance x 30:00
Feb. 19 50 minutes Hospital run x 50:00
Feb. 20 7 X 400 w/4 min. recovery in between (81.59, 76.25, 77.37, 72.07, 71.34, 73.53, 75.42) + 40 minutes distance x 40:00
Feb. 21 50 minutes distance at Morgan Run Natural Environment Area (NEA) x 50:00
Feb. 24 RRCA Club Challenge 10-miler SPLITS: 1-7:32, 2-6:59, 3-7:00, 4-7:21, 5-7:30, 6-6:55, 7-7:02, 8-7:10, 9-7:38, 10-6:57 120th 1:12:04 7:12
Feb. 25 30 min. distance then 3 X 400m @ 80 seconds x 5:20
Feb. 26 400 (68), 400 (68), 400 (78), 300 (58), 200 (31), 200 (28) + 20 min. distance x x 4:40
Feb. 27 35 min. distance at Hashawa x 35:00
 

Date

 sick for several days

Event/Distance

  

Place

  

Time

  

Pace/Mile
March 11 4 sets X 5 min grass loop @ WMC with 2 min. jogging recovery. 15 minutes cool down x x x
Realized need to obtain base of endurance - no "junk" miles, but focus on quality distance/tempo runs and attempt long runs of 8-10 miles once a week for now.
March 12 A.M.: 4-mile Antique Run (7:07, 8:16, 9:01, 9:08) - ouch

P.M.: 40 min on WMC golf course

 x 33:32

40:00

 8:19

x
March 13 A.M.: 20 min on Old Taneytown Rd

P.M.: 2000m (7:44), 15 min. rest then 1500m (5:41). 25 min. cool down

 x
March 14 40 min. distance on the trails of Baugher's Orchard, Westminster x 40:00 x
March 15 A.M.: 2.2 miles to Richardson (1.1 - 8:19, 1.1 - 8:16)

P.M.: 6 X 200 with 4 min. recovery (29.4, 29.4, 30.2, 31.4, 31.2, 34.5)

 x

x

 16:35

x

 7:32

x
March 16 10.45 bike - Old Taneytown to Clear View to Trevanion to Baust Church to Old Taneytown x 46:15 4:26
March 18 A.M.: 4-mile Antique Run (7:30, 8:14, 7:25, 7:08) - better

P.M.: 40 min. LSD in town

 x

x

 30:17

40:00

 7:34

x
March 22 35 min. LSD at Camp Hashawa x 35:00 x
March 23 5K WRRC track run at WMC (400 - 1:26; 800 - 1:32; 1200 - 1:38; 1600 - 1:40; 2000 - 1:40; 2400 - 1:43; 2800 - 1:43; 3200 - 1:42; 3600 - 1:42; 4000 - 1:45; 4400 - 1:42; 4800 - 1:41; final 200 - 49.9) 5th 20:45 6:41
March 24

(9)

 9-mile out-and-back training run to FSK. Four really tough hills.
Mile split Overall time Running Average
1 - 7:11 7:11 7:11
2 - 7:48 15:00 7:30
3 - 7:32 22:32 7:31
4 - 7:05 29:37 7:24
4.5 33:18 7:24
5 - 7:24 37:02 7:24
6 - 7:26 44:28 7:25
7 - 6:51 51:20 7:20
8 - 7:25 58:45 7:21
9 - 7:58 1:06:43 7:25
--- --- ---
Best 6:51 Mile 7
Worst 7:58 Mile 9
Avg. 7:25 Through 9
x 1:06:43 7:25
March 25

(12)

 A.M.: 20 min distance

P.M.: 4 X 300 (46.8, 46.9, 50.3, 53.5) then 200 (28.7) then 30 min. slow distance on campus

 x x x
March 26

(27.5)

 A.M.: 75 minutes distance out Orchard loop & back

P.M.: 8 mile distance run for 68:13 from WMC out Uniontown Road to Springdale Road & back (31:30 out avg. 7:53; 36:43 back avg. 9:11)

 x

 

x

 1:15:00

 

1:08:13

 x

 

8:32
March 27

(31.5)
Mile Split Overall Time Running Avg.
1 - 5:46 5:46 5:46
2 - 6:41 12:27 6:13
3 - 6:58 19:25 6:28
4 - 6:37 26:02 6:31
     
Best 5:46 Mile 1
Worst 6:58 Mile 3
Avg. 6:31 Through 4
  26:02 6:31
March 29

(36)

 A.M.: 35 min LSD at WMC

P.M. 13.64-mile ride: 832 to Feeser to Otterdale Mill to Trevanion to Baust Church to home

 x

 

x

 35:00

 

1:10:00

 x

 

5:08
March 30

(36)

 17.92-mile bike ride in 1:30:30, not including two rest stops totaling 24 minutes x 1:30:30 5:03
March 31

(9)

 4 mile distance, followed by 5-mile Prettboy Dam Trail Run. Bike ride the day before took my legs away. Splits 1-7:06; 2-6:42; 3-7:14; 4-6:43; 5-8:10           6th 35:24 7:05
Date Event/Distance Place Time Pace/Mile
April 1

(16)

 55 minutes LSD, about 6.5 miles

3 X 400m (68, 71, 75)

 x

x

 55:00

x

 8:28

x
April 2

(17)

 WMC 1500m track race (400 - 1:10.4; 400 - 1:25; 400 - 1:32.7; 300 - 1:00.8) 6th 5:08.1 5:31
April 3

(24.5)

 38 minutes 5-mile Hospital run (same distance on Feb. 19 in 50:00)

20 min. LSD on Baugher's Trails

 x

x

 38:06

20:00

 7:37

x
April 4

(30.7)

 A.M. 5.2-mile run in Emmitsburg (1st 2.6 in 19:27, 2nd 2.6 in 19:10)

P.M.: 5 X 200m (30.2, 30.6, 29.5, 30.1, 31.9) with 2:15 recovery

 x

x

 38:37

x

 7:27

x
April 6

(34.7)

 2 miles out & back towards Uniontown (7:10, 7:47, 7:29, 7:19) x 29:45 7:26
April 7

(10)

 Cherry Blossom course (1-10:27; 2-9:14; 3-9:32; 4-8:43; 5-8:41; 6-8:14; 7-8:42; 8-8:23; 9-8:03; 10-7:53) Jogged with Mira x 1:27:54 8:47
April 8

(16)
Distance Time Running Time
1200 4:04 4:04
800 rec 3:36 7:40
400 1:18 8:58
400 rec 2:08 11:07
400 1:25 12:32
400 rec 2:07 14:39
200 32.46 15:12
200 rec 1:15 16:27
4000 meters    
21 min LSD    
x x x
April 10

(17)

 WMC 1500m track race (400 - 1:15; 400 - 1:22; 400 - 1:26; 300 - 1:00.3) 10th 5:04.5 5:27
sick - strep throat for 8 days, then got lazy. Didn't want to train
April 22

(4)

 2 X 300 (47.2, 52.6)

4 X 200 (29.9, 31.1, 35.1, 32.6) then 25 min LSD 

 x x x
April 23

(10.5)

 6.5 mile run with Reagan from WMC to Frizellburg via Route 77. First 4 in 30:08, next 1.5 in 10:41, last mile up Frizellburg Road in 8:11. x 49:00 7:32
April 24

(12)

 3 X 800m (2:40, 2:45, 2:47). Cramped up everywhere, legs were a bit sore and my throat hurts again. I may also have an ear infection. x x x
April 25

(17)

 5-mile Hospital run from WMC. Gettin' sick again, and just not feeling well. With no medicine, I have no choice. x 37:52 7:34
April 28

(6)

 Point Lookout Duathlon #1 in St. Mary's County. Torrential downpours throughout race. First 3 in 19:06 (18:53 unofficial) and second 3-mile leg in 19:34 (19:45 unofficial) 1st

 

 19:06

19:34

 6:22

6:31
April 29

(11)

 600 in 1:54; 400 in 1:08. 35 min LSD x x x
April 30

(13)

 2 miles out & back - Antique Store short course (6:16, 6:08) x 12:24 6:12
May Goals for May: Stay healthy and try to eat right, two things hard to do on my budget. Get my mileage base up - remember, I'm only in my endurance training phase. Working on incorporating 2- or 3-mile time trials once (possibly twice) each week as I begin the strength building phase. Would like to try weight room, but probably wouldn't stick with it. Wonder how much it'd help? Hmmm. Races -- May 11th (4 miler) and May 26th MCVETS 10K.  
May 1

(18.5)

 A.M.: 1.5-mile timed race at Frederick County Sheriff's Physical Agility Test

P.M.: 30 min. LSD

 1st

x

 9:17

x

 6:11

x
May 2

(22.5)

 7 X 200m (Time/Recovery;)

33.2/1:37; 32.8/1:36; 34.0/1:41; 31.8/1:41; 31.4/1:47; 34.4/2:01; 31.3. 10 min. warm-up and 20 min LSD afterwards. Ran with Sherry the whole time. Good, lighthearted workout.

 x x x
May 3

(27)

 35 min LSD x x x
May 5

(7.75)

 60 min. long run in Collegeville x 60:00 7:45
May 6

(12.95)

 5.2-mile run from dairy towards Mayberry & back. Out in 19:00, returned in 19:02 x 38:02 7:19
May 7

(15)

 5 X 400m (75, 74, 71, 71, 75) x x x
May 8

(19)
Mile Split Overall Time Running Avg.
1 - 6:02 6:02 6:02
2 - 7:20 13:22 6:41
3 - 7:12 20:34 6:51
4 - 7:05 27:39 6:55
     
Best:  6:02 Mile 1
Worst:  7:20 Mile 2
Avg.:  6:55 Through 4
x 27:39 6:55
May 10

(21)

 Light run through Baugher's Orchard trails x x x
May 11

(26)

 Mill Run 4-miler (plus extended warm-up) ... 1-6:16; 2-6:40; 3-6:30; 4-6:19 5th 25:45 6:26
May 13

(5)

 5 miles LSD on WMC campus with Renner. Lower right shin continues to hurt.  x 40:00 8:00
May 14

(10)

 5-mile Hospital run in 33:22, best time by four minutes.  First half in 16:28, second  half in 16:54). My other times on the same course are 50:00 (Feb. 19), 38:06 (April 3) and  37:52 (April 25). Shin still is sore, but manageable. x 33:22 6:40
May 15

(15.5)

 LSD at Camp Hashawa with Renner. Lots of hills, good easy strength day. Shin sore but manageable. Right knee slightly painful. x 43:17 7:52
May 16

(20.5)

 5 X 300m with equal distance rec. (53.1, 52.5, 53.2, 51.8, 49.7) with Sherry. Third good workout with her. Will miss the camaraderie. 3 miles LSD afterwards. Right knee very painful, limping for hours after workout. x x x
May 17

(24)

 3.5 miles LSD on WMC campus with Renner. Right knee is still sore for 3rd straight day, but manageable. Getting 4th sore throat since March 1st x 30:00 8:34
May 18

(30.2)

 Armed Forces Day 10K at Fort Detrick. Slow, right knee very painful despite 2 advil. 

Splits: 1-6:24; 2-6:35; 4-27:33; 5-6:41/34:14. Final 1.2 miles in 8:01

 2nd 42:13 6:48
May 20

(4)

 4 miles LSD on WMC with Renner. Stayed on flat ground only; right knee still very sore. Throat 99% better. x x 8:00
May 21

(8)

 4 miles LSD on WMC with Sherry, Rip & Becky. Put in a couple hills, knee was painful but manageable. Distance only this week until 5K on Sunday x 31:00 7:45
May 22

(13)

 5 miles LSD on WMC campus with Renner. Knee better. Continue ice & BG treatment. Still only distance through at least Sunday. x 40:00 8:00
May 23

(18)

 5 miles LSD with Rich, Gary, Pete & Paul on Bell Road. First road run of the week. Knee still hurting, doubting MCVETS 5K this weekend. x 37:29 7:30
May 24

(23)

 5 mile LSD with Rich. Same Rockland loop as yesterday. Knee hurt during run, but felt fairly good for a few hours afterward. x 40:28 8:07
May 25

(27)

 4-mile run in town with Boston's Erik Holden. Will try 5K tomorrow. After a good warm-up, we'll see if I can race or not. x 32:00 8:00
May 26

(3.1)

 MCVET 5K in Baltimore. Last race in the area for awhile. Fastest 5K since high school days ended five years ago.Two advil one hour before the race; knee bothersome but not necessarily painful. Remainder of day: 80% of normal range of motion. 23rd 19:52 6:24
May 27

(13.3)

 9:30 a.m.: Old Richardson 10K loop with Renner in 50:20

10:15 a.m.: 4-mile loop with Franklin. Total 10.2 miles averaged 7:46 per mile. Knee at about 75% after 10.2 miles.

 x

x

 50:20

28:57

 8:06

7:14
May 30

(15.3)

 2-mile Drill Sergeant hill run x 12:43 6:22
May 31

(20.3)

 5-mile tower run. Out in 17:40, back in 17:52. Knee started hurting about 4 minutes into the run but, here at Fort Jackson, I don't have the option of quitting. x 35:32 7:06
June: The Army is kinda messing with my running goals, but no more than my right knee is. It continues to hurt, and here at Ft. Jackson grass to run on is hard to come by ('cause it's against the rules). I'm doing what I can when I can, and can only hope things get better once I get to my new duty station. 
June 4

(2)

 2-mile run x 12:58 6:29
June 5

(4.25)

 2.25-mile run in 14:38. Knee still hurting. x 14:38 6:30
June 8

(7.55)

 3.3 miles around Ft. Jackson x 23:58 7:16
June 9

(2.8)

 2.8 miles from Drozian Hall to 120th AG x 20:20 7:16
June 10

(3.8)

 1 mile PT run 1st 5:32 5:32
June 15

(9.8)

 25 min LSD, 17:14 timed run x 42:16 7:03
June 22

(5)

 41:30 LSD. Right knee has been fine but hurt very much today. What's going on? Obviously time off isn't the answer. x 41:30 8:00
June 23

(9)

 9 miles LSD around Fort Jackson, SC at 8 p.m. Right knee not painful but noticeable. x 67:31 7:34
June 24

(12.375)

 3 3/8 mile run around 120th Battalion in a driving rain. Right knee barely bothered me at all. x 23:02 6:49
June 25

(15.875)

 10:48 warm-up. 4 X 2 min at Darby Field on grass with 2 minute walking recovery in between. Right knee was fine. Grass workout definitely helped. Weather: MD - 90 degrees with 55 % humidity. Heat index feels like 96; SC - 79 degrees with light rain and 94 % humidity. Heat index feels like 85. x 35:34 x
June 27

(23.875)

 By far the combined hottest/most humid day since I arrived in SC on May 28th. Running at 5 p.m. didn't help. Ran 8 miles (out in 35, back in 29) x 64:00 8:00
June 28

(27.25)

  3 3/8 mile run around 120th Battalion in a rather hot and humid day at 1 p.m. Not nearly as bad as yesterday, though. Felt much better, legs were good (but slowed from the effects of yesterday's effort). Ran 21 seconds per mile faster than the same run, same direction Tuesday. Weather today is Temp/UV Index/Feels like/Humidity in SC: 89/10/96/55. In Westminster right now: 80/6/83/67. I guess I'd rather be here, huh? x 21:49 6:28
July 2002: Though the Army really is taking a toll on my weekly mileage, Coach R pointed out the time off may have been a blessing in disguise. My knee pain, just as mysteriously as it appeared, has vanished despite the fact that many of my runs are on paved surfaces. Last major pain noticed was June 22. Goals for July include working my weekly mileage back to 30-35, 40 if possible, and preparing a fall racing schedule in South Carolina. Who knows where I'll be in October, but I should make plans now just in case. I need to make sure I get my hill and speed workouts in each 7-10 days and push myself. My top goal, though, is to get a training partner of 6:15-6:30 training pace and work with. 
July 5

(5)

 40 min LSD on McDaniel campus with Renner. x 40:00 8:00
July 6

(15)

 A.M. 5 mile Rockland loop with Rich

P.M.: 5 miles in Taneytown with Renner

 x

x

 39:14

40:00

 7:51

8:00
July 7

(11.4)

 11.4 miles with Mira & Klaus. SLOW! First 6.9 in xx:xx and last 4.5 (solo) in  x 1 hr:42 min 8:57
July 9

(14.9)

 2 a.m.: 3.5 miles around Columbia Metropolitan Airport x 25:45 7:21
July 10

(18)

 1 a.m.: 5K loop around airport.  x 23:46 7:40
July 11

(21.1)

 Team CMAC 1K XC at Morgan Run NEA

Team CMAC 4K XC at Morgan Run NEA. I was toast after the first 1K of this race. I was happy with the first race, though.

 2nd

8th

 3:22.1

17:23.9

 5:25

7:00
July 12

(25.1)
This was the first time since May 8th I ran the Frizellburg Antique Store loop. Then I ran it in 27:39 (6:55 avg.). Last time my first mile was 6:02 and the other three over 7:00. The splits were better this time. Felt alright, thanks to this great Maryland weather (visiting for the weekend). 
Mile Split Overall Time Running Avg.
1 - 6:30 6:30 6:30
2 - 6:42 13:12 6:36
3 - 7:02 20:14 6:45
4 - 6:55 27:09 6:47
     
Best:  6:30 Mile 1
Worst:  7:02 Mile 3
Avg.:  6:47 Through 4
x 27:09 6:47
July 13

(32.6)

 7.5 miles in 56:31 with the talented Mr. Ripley at Camp Hashawa. We sort of got lost, then got a ride back to our starting point, but we had fun (two deer, three groundhogs and a turtle which looked very menacing). More hills than I wanted the day before a race.  x 56:31 7:32
July 14

(3.1)

 Men's Low-Key 5K @ Union Mills. First half in 10:10, second in a downhill 9:40. First mile in 6:26, second in 7:06 (with the 0.1 mile also) 3rd in 6:18. Not a bad race, considering the trail run the day before. 3rd 19:50 6:23
July 16

(8.9)

 3 X 1.1-mile Airport loop then 24 minutes (2.5 miles) LSD.

Hit intervals, with 4 min. jogging recovery, in 6:40 (6:04 mile), 6:24 (5:49) and 6:54 (6:16). Very happy with this workout. Following Ed Eyestone's 3-2-1 workout with 3 sessions each week with LSD in between. 

 x x x
July 17

(15.5)

 6.6 miles LSD from Airport to Cayce. These distance runs are really difficult flying -- er, crawling -- solo. I NEED a running partner at 2 a.m. 5 days a week. x 56:48 8:36
October Starting from square one - log in the miles and worry about everything else later. Regain a sense of control over the fundamentals of distance running. Breathe, relax and run far.
Oct. 15

(2)

 18:22 around LaGuardia motorpool. Disheartening, disappointing - and only the beginning x 18:22 x
Oct. 17

(4.25)

 16:30 with SSG Masters through Uijonbu. Felt slow, but it seemed to tire him out a little. Good finishing kick x 16:30 x
Oct. 18

(8.25)

 Friday's battalion staff run in the morning about 35 minutes LSD. Felt pretty good, one good hill x 35:00 x
Oct. 19

(11.75)

 9 p.m. night run with Saillant through Uijonbu for 26:08. Breathing heavy but feeling alright. About 3.5 miles. x 26:08 x
Oct. 28

(3.2)

 Monday 25 min on treadmill @ 1.0 incline. Felt lousy. x 25:00 x
Oct. 29

(7.2)

 4 miles in 29:30 on treadmill. Felt better. In mph: 1-7.5; 2-8; 3-8.5; 4-9; 0.0 incline. Didn't eat soda & ice cream before run like I did yesterday. Included water in diet througout the day. It helped x 29:30 x
Oct. 30

(9.7)

 20 min slow LSD for PT. Just got my legs moving. x 20:00 x
November Keep it going. Getting the CMAC-Korea group together is a good idea. It'll be sure to get me out the door during these winter months. Burrrr!!!
Nov. 1

(12.2)

 6 a.m. 20 min LSD outside. Good, chilling run in shorts and t-shirt! x 20:00 x
Nov. 2

(16.3)

 5K road race at Yongsan South Post in 21:37. 13:35 at 2-mile point.  Felt alright - started too fast, otherwise good effort. Last 1.1 miles in 8:02. Ouch :-( Richardson in 22:48 and Forejt in 22:58 16th 21:37 6:57
Nov. 4

(3.5)

 30 min LSD for PT. Slow x 30:00 8:34
Nov. 5

(6.25)

 2.75 miles in 21 min with Snell & Barajas x 21:00 7:38
Nov. 6

(9)

 20 min LSd with Snell & Barajas + striders after. x 20:00 7:16
Nov. 7

(11.75)

 2.75 miles with 2LT Pajak x 22:00 8:00
Nov. 9

(14.85)

 5K at Yongsan in 21:31. Felt better with much less effort. 6:34, 6:55, (13:28) 8:03. Right lower shin very sore. 19th 21:31 6:56
Nov. 10

(8)

 Sunday run with Issac, Barajas & Hector around Uijonbu in 62:55. Lower right shin = NO PAIN. Changed out of Boston's to other adidas shoes. Felt good throughout. Could have gone faster. Plan is working well so far. x 62:55 7:52
Nov. 11

(13)

 40 min LSd with Pajak, Burns, Roll, Martin & Snell. Felt alright. A little tired after Sunday.  x 40:00 8:00
Nov. 12

(20)

 2 X 1 mile (7:49, 7:56) with Pajak then 40 min LSD (5 miles) with Burns x 40:00 8:00
Nov. 13

(23)

 25 min LSD with LTs Pajak & Burns around LaGuardia x 25:00 8:20
Nov. 14

(28.25)

 A good night run with LT Burns around Uijonbu and CRC. Felt great - first time in a while we're not dodging traffic or choking on exhaust fumes.  x 42:00 8:00
December 2002: Early month unit field training exercise, followed by recovery. Have nearly maintained 25 miles each week, though slow ones... Try to do better. Feeling good, though, when I do run (slow though it be).
Dec. 29

(20)

 4 miles LSD with LT Burns.  x x x
Dec. 31

(24)

 4 miles LSD x x x
January 2003: Feeling good about running. Changed shoes from Boston to adidas Shore - low end pair but highly dependable. Ready for DC Marathon?
January 1

(3.1)

 Midnight 5K on Yongsan Garrison South Post. Hit 13:30 at two-mile mark. Last two times on this course was 21:37 (Nov. 9) and 21:31 (Dec. 7). 

Next training goal: 20:55 for 5K

 19th 21:27 6:55
Jan. 2

(12.1)

 9 miles with Mario & Wayne through Uijongbu. Felt good, but calves tightened up after awhile. Need potassium. Can't get a good banana here. x 1:06:31 7:23
Jan. 3

(21.1)

 A.M.: 3 miles LSD for PT

P.M.: 6 miles on tread mile (7:30, 7:30, 7:05, 7:05, 6:40, 6:40)

 x 42:30 7:05
Jan. 4

(23.1)

 2 SLOW miles in 16:00 x 16:00 8:00
Jan. 5

(15)

 Very cold run in -5 degree temperatures on ice and snow in the mountains of Uijongbu, with Wayne, Major G, Miske. Calves tightened up at 80 minutes. Felt fine otherwise, though it took the rest of the day for recovery. x 1:56:41 7:39
Jan. 7

(21)

 6 miles on treadmill at 7:03 per mile x 42:18 7:03
Jan. 8

(27)

 6 miles on treadmill at 7:31 per mile x 45:06 7:31
Jan. 11

(32)

 5 mile ruck march at end of field training exercise. Carried M16A2 rifle and 40-pound rucksack on back. x x x
Jan. 12

(8.5)

 8.5 miles on tread. Spoiled by warmth of gym. Felt great. x 60:30 7:06
Jan. 13

(16.5)

 A.M.: 4 miles on treadmill @ 6:42

P.M.: 4 miles on treadmill (2 at 7:30, 2 at 6:40)

 x

x

 26:50

28:20

 6:42

7:05
Jan. 16

(19.6)

 5K on treadmill at 20:19 x 20:19 6:33
Jan. 17

(25.1)

 5.5 miles with Mario in 36:50 around Uijongbu. Included first hills since 15-miler nearly two weeks ago.  x 36:50 6:42
Jan. 18

(33.1)

 8-miles around Uijongbu with Wayne, Bob & Mario. I don't know if it was dehydration, the weather, last night's hills or lack of nutrition, but I felt lousy after just 22 minutes. I probably covered a little more than 8 miles, but we're gonna call it conservative this time. It could have been that I ran late last night and early this morning, with hills last night and not expecting Wayne & Bob in the morning. Who knows? Worst run in some time. x 60:00 7:30
Jan. 19

(2)

 2 miles on treadmill @ 7:06. Felt awful. Legs just didn't want to move. x 14:12 7:06
Jan. 20

(8)

 A.M.: 3 X 800m (3:04, 2:56, 2:58) with jogging recovery in between. 3 miles total.

P.M.: 3 miles on treadmill @ 6:36 per mile. Finally reasoned that I have had lousy workouts since my Hep B #2 and tetanus shots on Friday afternoon (except for Friday night's run). Figured the shots hadn't kicked in yet. Felt better this time on the treadmill but fatigued after just 3 miles. 

 x

x

 x

19:47

 x

6:36
Jan. 21

(15)

 7 miles LSD on treadmill in 48:20. Legs feeling better. Adjusted speeds from 8.5 to 9.5 throughout. Not consistency, but worked on going faster in the later stages... x 48:20 6:54
Jan. 22

(21)

 First: 2.5 miles in 18:44, followed by:

3.5 miles in 23:03

 x

x

 18:44

23:03

 7:30

6:35
Jan. 23

(26)

 5 miles on treadmill in 32:44. Tired at the end but feeling pretty good over the last couple days and great compared to five days ago. Hopefully either a 5K or 1/2-marathon this weekend; we'll see. x 32:44 6:33
Jan. 25

(30)

 4 miles on treadmill x 26:50 6:42
Jan. 26

(12)

 A.M.: 8 miles halfway to Cp Casey with Mario. My weekly reality check, making me realize that I have a long way to go

P.M.: 4.07 miles on treadmill

 x

x

 56:30

27:06

 7:04

6:40
Jan. 27

(20)

 A.M.: 3 miles on treadmill

P.M.: 5 miles in 34:34

 x

x

 19:50

34:34

 6:37

6:55
Jan. 28

(20)

 During last formation I suddenly felt weak, queasy and light-headed. Almost passed out. Not sure if due to cold or over exertion over last 48 hours. Will take today off. Return tomorrow. FTX next week, Feb. 2 - 7, so get mileage in now. x x x
Feb. 22 Engineer 5K at Yongsan Garrison 17th 22:16 7:11
April 26 Dreaming 5K at Stanley 10th 22:51 7:22
May 24 Last run with Mario Barajas at CRC 5K. Got the t-shirt atleast. 9th 23:37 7:37
**BREAK** 6 months of guilt, shame & no running. I figure it's about time to start again. We'll take it day by day, step by step and mile by mile. 
Aug. 15 30 minutes around Cp LaGuardia x 30:00 x
Aug. 16 AM: 20 minutes LSD around Laguardia

PM: 25 min LSD on Laguardia

 x

x

 20:00

25:00

 x

x
Aug. 17 30 min LSD x 30:00 x
Aug. 18 30 min LSD x 30:00 x
Aug. 19 30 min on treadmill x 30:00 x
Aug. 20 20 min on treadmill x 20:00 x
Aug. 23 43 min LSD with 1LT Burns around Uijongbu. Felt tired after 11 min x 43:00 x
Aug. 24 22 min on treadmill. 5K at Dragon Lodge. Felt alright, but tired at the end x 22:00 x
Aug. 25 surgery - no running. x x x
Aug. 26 2 miles on treadmill in 14:55. Very sluggish. Legs aren't there. x 14:55 7:28
Aug. 27 3.1 miles in 23:30 on treadmill. Still not there yet x 23:30 7:35
Aug. 28 8K from Laguardia to Stanley. Switched back from new Asics to old adidas shoes. Felt alright until the end -- needed a bathroom stop. Very slow, but otherwise comforting in that I made it and felt okay. The cast didn't bother me too much. x 38:45 7:48
Aug. 30 Before: 5K at Cp Stanley with two major hills. Just a test to see how i've done in the past two weeks. After: Second fastest 5K of the year (Jan. 1 in Yongsan). Started out well, but high humidity took effect at end of mile one. Walked at first H2O stop - a definite no-no from now on. Still, about 45 seconds faster than what I thought I'd run. A good motivator for future practice runs. Each event I participate in I try to take away good and bad things. I can do that from this race, and that's an overall good thing.  4th 22:13 7:10
Aug. 31 8K from Laguardia to Stanley with 1LT Burns. Felt much better than 3 days ago -- and knocked off more than 2 minutes from the 28th.  x 36:24 7:19
September 2003: 6 months ago from today, who'd have thought I'd ever be running again? Hey, it's only been two weeks but that's two weeks more than I could talk about a month ago. 
Sept. 1 Labor Day 5K in Yongsan. 16th out of 162. Not bad, but last 1/2 mile I really started to get lightheaded. I think it's because I thought of my wrist. 16th 22:21 7:12
Sept. 2 2.5 miles on treadmill in 18:10. Thought I'd go 4 miles but stopped, 'just because.' I'm gonna try and fit in a speed workout in the next few days. x 18:10 7:16
Sept. 3 39:18 along the river and Route 3. Call it 5 miles, give or take. Felt fine except for a cramp in right side that lasted longer than usual.  x 39:18 7:52
Sept. 4 50:00 along the river in Uijongbu. Nice, cool run under the threat of thunderstorms. Call it 6 1/2 miles, with a nice last 5-minute finish.  x 50:00 7:42
Sept. 5 30 very slow minutes around Uijongbu. Just a recovery day, really. x 30:00 x
Sept. 7 AM: 25 min LSD

PM: 3.92 miles in 27:43

 x

x

 25:00

27:43

 x

7:04
Sept. 8 8K from Laguardia to Stanley. Felt lousy, but even a less efficient effort resulted in the fastest of three tries over this course x 35:31 7:09
Sept. 9 2.75 miles on treadmill in 19:40 x 19:40 7:09
Sept. 12 5 miles in 35:23 on treadmill. Some guy was running for an hour beside, a bit slower but it helped having someone there. x 35:23 7:05
Sept. 13 A.M.: 20 min LSD on treadmill in 2.88. Okay, not not-so-slow Long Slow Distance. One of my (many) weaknesses is changing goals while running, which softens my stance. I should instead set goals beforehand and do what I can to achieve them.

P.M.: 4 X 400m on Laguardia solo. 84 (1:45 rest), 79 (1:55), 79 (1:54), 80 (walk back). Felt good. I'll consider that my first strength workout, though I would have liked to have gone 1-2 more repeats. 

 x

 

 

x

 20:00

 

 

x

 6:57

 

 

x
Sept. 14 21:48 around CRC. This day has not gone as planned. Just not into this run. Not a bad pace -- better than 7:20, I know. x 22:48 x
Sept. 15 3.0 miles on treadmill in 22:35 x 22:35 7:32
Sept. 16 6.5 - 6.75 miles from Laguardia to Stanley and around the hilly loop in 48:01. 36:01 to bus stop (fastest is 35:31) and 12:00 from bus stop around loop and back to guard shack. Not a bad run, but a TOUGH hill in mile six. I think I could have pressed more in the middle (around the 18:00 mark, but my running partner wasn't quite up to it. He burned me later, though). x 48:01 7:23
Sept. 18 4 miles on treadmill  x 28:07 7:02
Sept. 20 10K on Yongsan's South Post with Mike Anderson. Started 12th out of 150+. First 5K in 21:06 (6:48), second half in 23:53 (7:42). Total 44:59 on my watch, but the official clock had me 20 seconds faster at 44:39 (7:12). My goal was 44:00, so I'm pleased (but not satisfied) with where I'm at. 3rd in age group, about 7 seconds from age group prize. Hurled at the finish line. Felt fine afterwards. Looking forward to next 5K in two weeks. Anderson finished 21st in 46:17 (7:38). 14th 44:59 7:15
Sept. 21 25:02 on treadmill for 3.5 miles. First 2 miles in 14:38, last 1.5 in 10:24 (6:56 avg). Didn't want to run at all, but managed this run mid-evening. Just plain old lazy. x 25:02 7:09
Sept. 22 5 miles on treadmill at 0500 in 35:53. Felt pretty good; better than yesterday's run (which came 33 hours after a race). Things are gonna be okay afterall. One mile at a time. After my run, did a group run of 36:26 over about 4.25 miles around Uijongbu. Not bad for a day's work. x

x

 35:53

36:26

 7:11

8:34
Sept. 23 Breakthrough!!! Got great news concerning Seattle, WA., and ran my best solo workout in some time. 4 miles on treadmill in 27:36. First sub-7:00 run -- training or race --  since January 27th. That's nearly 8 months! x 27:36 6:54
Sept. 24 Took initiative to take running gear down to Seoul and run 5K course on South Post and then head to doctor's appointment. Decent run, could have gone sub-22:00 if I had pushed harder on the last 1.1 mile (7:56 total, 7:13/mile pace). Use top of hill by commissary as 2-mile point.  x 22:02 7:06
Sept. 27 8th Army T&F Championships at Cp Casey's Schoonover Bowl. Competition was watered down because 10-mile athletes leave Tuesday; otherwise, I wouldn't have had a chance.

Anyways, 5000m was up first. I was 4th of 5 overall in 20:27 -- an average of 6:36. I wonder how that carries over to road racing. But that wasn't the only thing: my legs felt like I was just learning to walk over the first 2 miles! I wish I would have felt normal. I wonder what was going on. I would have medalled but some kid (who I passed at 4200m) beat me on the last 100m. All times are by my watch.

200m 44.01 x
600 1:30.2 2:14
1000 1:35.7 3:49.1
1400 1:37.2 5:27
1800 1:40.3 7:07
2200 1:38.3 8:45.6
2600 1:40 10:25.7
3000 1:43 12:08.8
3400 1:40.7 13:49.5
3800 1:41 15:30.5
4200 1:45* lost medal 17:15.9
4600 1:45* lost medal 19:01.3
5000 1:26.1 20:27.44

Next up was the 800m. I started out slow according to competition but this was about 60 minutes after the 5K. Not a good race at all.

400m 1:15.32  
800 1:26.47 2:41.79

Finally, the 1500 - the race I wanted to do well. I started out much faster than I knew I should have, but I think I could have kept the pace had I not done the 800 80 minutes earlier. Missed second place on the final 20 meters to the same guy from the 5K.

300m 52.03  
700 1:29.5 2:21.5
1100 1:36.6 3:58.1
1500 1:29.6 5:27.8
4th

 

 

 

 

 

 

 

 

 

 

 

 

4th

 

 

 

 

 

3rd

 20:27

 

 

 

 

 

 

 

 

 

 

 

 

2:41.79

 

 

 

 

 

5:27.8

 6:36

 

 

 

 

 

 

 

 

 

 

 

 

5:25

 

 

 

 

 

5:52
Sept. 28 Gangwha Beach 10K. First civilian event. Armyized. Never again through the Army will I count on running. Not a bad day overall, though. Tight from yesterday, but remember: I'm still in PHASE 1 of my training. I'm only building mileage now. The rest comes later. First 5K in 21:03, next 2.5K in 11:33, then final 2.5K in 10:45. More later. ? 43:21 7:00
Sept. 30 A.M.: 3.75 miles in 30; good recovery LSD from the weekend

P.M.: 3.75 miles in 26:56; good finish especially after weekend

 x

x

 30:00

26:56

 8:00

7:11

October
Oct. 1 2 miles easy in 14:10; first half mile @ 8.1 mph; 8.4, 8.7, 9.0. x 14:10 7:05
Oct. 2 4 miles on treadmill in 28:56. I'm getting sick of running inside. I can't wait to leave this country just so I can walk out my own door when I want to. x 28:56 7:14
Oct. 3 5 miles on treadmill in 35:03. Felt pretty good overall and good about the workout. Started at 8.3 mph. Hit 3.75 miles in 26:56 (7:11) and last 1.25 in 8:07 (6:30). Finished at 9.9 mph (6:04 avg) x 35:03 7:01
Oct. 5 4 miles at 28:07 on treadmill x 28:07 7:01
Oct. 6 5 miles at 34:27 on treadmill x 34:27 6:53
Oct. 7 Second speed/strength workout. Really pushed myself this time, I thought, and felt good afterwards. 400 (1:26, 1:27rest), 400 (1:24, 2:00r), 800 (2:48, 2:01r), 400 (1:24, 1:36r), 400 (1:25, 1:36r), 800 (2:52). They've covered my J-shaped 400-meter "track" with Army equipment now, though, so I'll have to find some other place to run. x x x
Oct. 9 A.M.: 1.5 miles on treadmill

P.M.: 3 miles on treadmill in 20:51

 x

x

 10:45

x

 7:10

6:57
Oct. 10 Early morning SLOW distance for 30:00. I hope to break 21:30 (sub-21:00??). Let's find out tomorrow morning. x 30:00 NA
Oct. 11 By one second, fastest 5K of the year. Overall 4th out of 37 in CRC 5K with Tracy Roy (28:02) & Jo Feeney (2nd age group). Felt pretty good. Recovered within 3 1/2 minutes afterwards. This was the first race I remember in some time that, after three people passed me, I said tomyself "my training is better, I'm more prepared for this than they are." I caught 2 of 3; I caught the third one 2 days later in Seoul (read below). Next focus: strength. 4th 21:26 6:55
Oct. 12 1st Bravo Hanbuk Half-Marathon in Uijeongbu. Great day for running, though I wasn't training for this longer distance 33rd 1:32:57 7:06
Oct. 13 I just don't understand how my legs came out with a 21:03 today. Finished 9th out of 147 in Yongsan South Post Columbus Day 5K. 13:22 at two-mile point today. 7:41 over last 1.1 miles (6:59 avg). I really had thought, after the half, that I would focus on running no more than 6-8 miles on any given workout because I'm trying to work on leg turnover, and the longer I go the slower my legs go. Good theory, but in practice I went faster today than I really figured I might. LTC Tarvin (HHC 2X) was there, and I beat him (by a lot) for the first time in three meetings. Variables: First colder temp day this year; no Mountain Dew more than 24 hours before the race; not just no MD, but ate healthy after the Half-Marathon. Next race is my last race in Korea: 5K on Nov. 1st. Make it count. 9th 21:03 6:47
Oct. 15 40 min LSD with Akers, Corbitt, Chavez & Leonard through Uijeongbu. Then hit the treadmill for 2 miles in 13:41 x 53:41 x
Oct. 17 2 mile PT test on Laguardia. Solo, and chilly at 6 a.m. x 12:47 6:24
Oct. 18 Not a good training week; squeezed in a second-to-last race in Korea with this 10K. Hit the 2-mile point in 13:04, the 5K mark at 20:04 (second half in 22:14) and the 5.1 mile mark at 34:30. Finished sixth, highest place in Yongsan and second in age group. Didn't get a medal -- got $10 instead. Oh well. Beautiful running weather but low turnout - only 80 or so. 44:59 on same course on Sept. 20 - less than one month ago. Gonna try to put two good weeks together before my last 5K. Goal: sub-20:00. 6th 42:18 6:49
 

 

Return to Homepage
Copyright 2002 Westminster Road Runners Club. Webmasters Rich Beck.
For problems or questions regarding this web contact [WRRC].
Last updated: October 18, 2003.