Okay, I know I haven't blogged in a while but things have been really crazy for me recently.. first I graduated from College, sad but true, and started my job in the "real world". This past Spring track season was great for me, I posted personal bests in every distance from the mile up and the only reason I didn't PR at distances lower than that is probably because I didn't run them..
4:51 in the mile (in practice)
22:18 for 4 miles
16:28 for 5k
27:30ish for 8k (I say this because my 6 mile split in the 10k was just about 33 flat and I'm guessing).
34:32 for 10k.
With that being said I took 5 days off during senior week and graduation and got back into the swing of things last week running 51 miles and feeling like absolute dogshit. This week I've been feeling much better and should hopefully be right around 65 miles maybe with a workout or two, a long run around 12 or 13 and some biking mixed in there.
The races I would like to hit for the summer are the Boilermaker up in Utica (15k), on July 13th. And the Boston Half Marathon on October 12th.. Basically the training will be very simple, just a ton of miles with a tempo, long run and some sort of fartlek each week. I'll be ready to roll.
Tuesday, May 27, 2008
Thursday, May 08, 2008
Gross
Today is an absolutely disgusting day out. It's 77 degrees and all humidity. Yesterday I had a ladder workout to get ready for the 5k this weekend. We did 1000-800-600-400-300-200-200. I felt awesome in this workout and was just rolling. I went 3:12 for the 1000, 2:32 for the 800, 1:48 for the 600, 1:07 for the 400, 49 for the 300, and 31-30 for the 200's. It was awesome, I felt like at any point I could have really stepped it up a notch and ripped but that wouldn't have done any good at this point.
Today I ran easy with Coach, Joe Cat and Brendan for 7 miles and felt like I was going to throw up every step I took. I guess I ate too much for lunch.. but otherwise I am so ready for Saturday and I am excited for a big PR. The race isn't until 8:55 so I have all day to do whatever. It's at Icahn stadium which is a pretty rippin fast track and it will be under the lights which will be very very cool. We'll see what happens but as of right now I want to go out in 5:05 and then see what happens. Holding 76's per lap for as long as possible should work out alright. We'll see! That's all for now. Tomorrow is an easy run and some strides.
Wednesday: 8
Thursday: 7
"When you're a competitive runner in training, you are constantly in a process of ascending. It's not something most human beings would give a moment of consideration to, that it is actually possible to be living for years in a state of constant betterment. To consider that you are better today than you were yesterday or a year ago, and that you will be better still tomorrow or next week. . . . That if you're doing it right, you are an organism constantly evolving toward some agreed-upon approximation of excellence." John L. Parker in Again to Carthage
Today I ran easy with Coach, Joe Cat and Brendan for 7 miles and felt like I was going to throw up every step I took. I guess I ate too much for lunch.. but otherwise I am so ready for Saturday and I am excited for a big PR. The race isn't until 8:55 so I have all day to do whatever. It's at Icahn stadium which is a pretty rippin fast track and it will be under the lights which will be very very cool. We'll see what happens but as of right now I want to go out in 5:05 and then see what happens. Holding 76's per lap for as long as possible should work out alright. We'll see! That's all for now. Tomorrow is an easy run and some strides.
Wednesday: 8
Thursday: 7
"When you're a competitive runner in training, you are constantly in a process of ascending. It's not something most human beings would give a moment of consideration to, that it is actually possible to be living for years in a state of constant betterment. To consider that you are better today than you were yesterday or a year ago, and that you will be better still tomorrow or next week. . . . That if you're doing it right, you are an organism constantly evolving toward some agreed-upon approximation of excellence." John L. Parker in Again to Carthage
Monday, May 05, 2008
MAAC's
This past weekend was the MAAC meet at Rider.. I finished off the week running easy and feeling pretty good heading into the 10k. When the race went off the race plan was to just hang on to the guys from Marist that were looking to run under 34 mins. The first quarter was 74 and then the first mile was 5:05.. way too fucking fast. I took a step back at that point and let them go. Eventually a runner from Rider came back to me.. probably at about a mile and a half. And I ran completely alone for the rest of the race.
I was rolling 82's and 83's for a good while and then I got one of those fucking stiches around 4 miles and couldn't breath for like 3 laps that had to be around 88 or 89. I was pissed because that never really happens to me, I don't know why it did this time. I was through 5k in 16:51 and then the stich kicked in. I closed alright I suppose, I'm not sure of my mile splits but going out in 5:05 was suicidal, I would have been much better off going out in 5:25. But I'll take it, I ran 34:32 which is over a 2 minute PR from the Merchant Marine Meet.
Sunday I ran 6 miles easy and today I ran 8 with Zach on the Lake Loop.. it ended up being an alright run, we went 6:50-6:50-6:40-6:39-6:25-6:22-6:19-5:46. The last mile was Zach's idea but I just went with it up Manhattan College Parkway so the effort was closer to 5:30 pace. My legs feel alright, beat up still from the 10k but not bad. I decided I'm going to run the 5k at last chance meet at Ichan stadium this Saturday. I think I have one more big PR in me. And I might be getting Joe Mac to pace me through which would be fucking beautiful. That's all for now.
Last week's Mileage: 56
Today: 8
I was rolling 82's and 83's for a good while and then I got one of those fucking stiches around 4 miles and couldn't breath for like 3 laps that had to be around 88 or 89. I was pissed because that never really happens to me, I don't know why it did this time. I was through 5k in 16:51 and then the stich kicked in. I closed alright I suppose, I'm not sure of my mile splits but going out in 5:05 was suicidal, I would have been much better off going out in 5:25. But I'll take it, I ran 34:32 which is over a 2 minute PR from the Merchant Marine Meet.
Sunday I ran 6 miles easy and today I ran 8 with Zach on the Lake Loop.. it ended up being an alright run, we went 6:50-6:50-6:40-6:39-6:25-6:22-6:19-5:46. The last mile was Zach's idea but I just went with it up Manhattan College Parkway so the effort was closer to 5:30 pace. My legs feel alright, beat up still from the 10k but not bad. I decided I'm going to run the 5k at last chance meet at Ichan stadium this Saturday. I think I have one more big PR in me. And I might be getting Joe Mac to pace me through which would be fucking beautiful. That's all for now.
Last week's Mileage: 56
Today: 8
Friday, May 02, 2008
Back from the dead
Alright, sorry for the haitus in posting, my computer took a shit last week while I was typing an e-mail, or in laymens terms, my hard drive crashed. This makes me happy that I didn't take the route of keeping my running log in microsoft word. But anyways, the rest of last week went very close to perfectly. I finally read "Once a Runner" by John L. Parker Jr. and it more than lived up to its hype. Everyone that runs should read this book, as I was told before I read it. It basically has put me into a mode where all I want to do is race or run 120 miles a week. But anyways...
After the mile 4x400m workout I ran easy for the rest of the week, one day I ran a few 300's to loosen up. And then Sunday was the Yale meet.. Basically I have been looking towards this meet for a huge 5k PR for 3 or 4 weeks now, it will also determine wheter I run at the MAAC meet or not. So I went into the race with the mentality of "I am going to run with these guys and if I go out in 5 minuts then so be it. That is basically what I did, I went through the mile in 5:04 feeling very relaxed. Then I started to settle a bit. I really have to learn to stop doing this. I got to 2 miles in 10:22 and 3 miles in 15:51 and closed in 37 to run 16:28, a 31 second PR. I had to run alone from the mile until about 600 to go. When I was passed by two guys that must have been pretty close behind me. I think if I had some guys to run with throughout the race or if I went out a little bit more conservatively I could have run closer to 16:10, but it is what it is, I am very happy with the time.
For the week I ran 57 miles, the least I have run in over a month, so my legs are feeling very fresh.
Tomorrow I have the 10k at the MAAC meet at Rider University. Another shot at that race and, honestly, I can't wait. I am really hoping to just get in there, be competitive, and fucking run with these guys.
After tomorrow I'll be deciding wheter or not to run one more 5k at Ichan on the 10th or to pack it up and call it a year.
If that is the case I'm going to get right into my summer training. A shell of that will look something like getting back to 70's in the middle to end of May.. building my way up to 80's in June, 90's in July and then a couple or 100+ weeks if I can handle it without breaking down. Basically.. If I make it through this summer in one piece I am going to be a beast.
After the mile 4x400m workout I ran easy for the rest of the week, one day I ran a few 300's to loosen up. And then Sunday was the Yale meet.. Basically I have been looking towards this meet for a huge 5k PR for 3 or 4 weeks now, it will also determine wheter I run at the MAAC meet or not. So I went into the race with the mentality of "I am going to run with these guys and if I go out in 5 minuts then so be it. That is basically what I did, I went through the mile in 5:04 feeling very relaxed. Then I started to settle a bit. I really have to learn to stop doing this. I got to 2 miles in 10:22 and 3 miles in 15:51 and closed in 37 to run 16:28, a 31 second PR. I had to run alone from the mile until about 600 to go. When I was passed by two guys that must have been pretty close behind me. I think if I had some guys to run with throughout the race or if I went out a little bit more conservatively I could have run closer to 16:10, but it is what it is, I am very happy with the time.
For the week I ran 57 miles, the least I have run in over a month, so my legs are feeling very fresh.
Tomorrow I have the 10k at the MAAC meet at Rider University. Another shot at that race and, honestly, I can't wait. I am really hoping to just get in there, be competitive, and fucking run with these guys.
After tomorrow I'll be deciding wheter or not to run one more 5k at Ichan on the 10th or to pack it up and call it a year.
If that is the case I'm going to get right into my summer training. A shell of that will look something like getting back to 70's in the middle to end of May.. building my way up to 80's in June, 90's in July and then a couple or 100+ weeks if I can handle it without breaking down. Basically.. If I make it through this summer in one piece I am going to be a beast.
Wednesday, April 23, 2008
6 years in the making...
I remember at the Saint Anthony's Invitation running the unseeded mile. I was probably 15 years old and a scrawny 135 prepubescent boy. I was determined to break 5 minutes in this mile. When the race went off I was out in 1st. I felt so fucking good and was certain that today was my day, not to break 5, but to break 450. The first lap was 68, the half was in 2:18 so I really didn't slow too much. Then I began to fall apart, I was so weak back then and my form was terrible. I remember feeling like I couldn't move my arms and I just wanted to walk off of the track. My last 800m was 2:43. I ran 5:01 and was so pissed off. All I had to do for my last lap was run something like 82, although I can't remember that split exactly, and I ran 84.. disgusting.
Easy morning run: 3
Yesterday we had a workout that I've done two times before that goes a mile at 3k pace (which would ideally be right around 4:55 or so) and then 4x400 at mile pace (which should be somewhere under 70). I haven't raced the mile since that day sophomore year and coach said that today I could just go after it and whatever the rest of the workout was well whatever.. so warming up I felt like crap from running kind of hard the day before and kind of long the day before that. But we get into it and I felt much better than expected, I hung right onto Brendan and Scotty's coat tails. We went through in 72 I think, then 2:24.. dead even. I felt good through 800 and kind of wanted to pick it up but I figured I'd just hang tight. From there we went through 1200 in 3:38 I think and all I was thinking, even though I was still feeling alright, was "PLEASE DO NOT BLOW UP" and I didn't, the last 400 wasn't even that far off from all the others. I finished in 4:51 so I went 2:24-2:27. I think if I had laced up some spikes and got ready for a mile I could go sub 4:40. I was still decent for the 400's after a 10 second PR.. I ran 72-70-70-69. It was great for my confidence and will be even better for a race situation. Today I ran easy with Joe Mac. And Sunday I race 5k at YALE!
Tuesday's Mileage: 10.5
Today's Mileage: 8
Easy morning run: 3
Yesterday we had a workout that I've done two times before that goes a mile at 3k pace (which would ideally be right around 4:55 or so) and then 4x400 at mile pace (which should be somewhere under 70). I haven't raced the mile since that day sophomore year and coach said that today I could just go after it and whatever the rest of the workout was well whatever.. so warming up I felt like crap from running kind of hard the day before and kind of long the day before that. But we get into it and I felt much better than expected, I hung right onto Brendan and Scotty's coat tails. We went through in 72 I think, then 2:24.. dead even. I felt good through 800 and kind of wanted to pick it up but I figured I'd just hang tight. From there we went through 1200 in 3:38 I think and all I was thinking, even though I was still feeling alright, was "PLEASE DO NOT BLOW UP" and I didn't, the last 400 wasn't even that far off from all the others. I finished in 4:51 so I went 2:24-2:27. I think if I had laced up some spikes and got ready for a mile I could go sub 4:40. I was still decent for the 400's after a 10 second PR.. I ran 72-70-70-69. It was great for my confidence and will be even better for a race situation. Today I ran easy with Joe Mac. And Sunday I race 5k at YALE!
Tuesday's Mileage: 10.5
Today's Mileage: 8
Monday, April 21, 2008
Pancakes
It was a pretty nice day today, I went for a run with Tom, Joe Mac, Cat and Brendan. We started real easy around 7 min pace for the first 4 miles but then cut it down to around 6:20's for the next 2 miles. We finished with 3x200m and I felt alright, not great on them, my legs were a little tired probably from going a little longer yesterday but they were all at 31 still which was good. Tomorrow I am going to break 5 in the mile...something I probably should have done a long long time ago, being I ran 5-flat 6 years ago. The workout is a mile at 3k pace followed by 4-6x400m at mile pace.
Daily Mileage: 8
Daily Mileage: 8
Weekends I prefer the weekends
Gahh. After the workout on Friday I was expecting to be beat to hell on saturday but I really wasn't. I went home for the day to get a suit for formal and all of that stuff so I ran pretty late. I only wanted to get in 6 miles but I probably did a little bit more in 42 mins, I was running kind of quick but I felt good.
Saturdays Mileage: 6
Sunday morning Joe Mac and I got up to run with Coach Sara.. this is probably my last semi-long run of the season and we took it easy anyways. We ran 12 right around 7 min pace and I felt a little tired but, man, my legs have been feeling snappy. I actually feel fast and that is something I am not used to.
Sundays Mileage: 12
Weekly Mileage: 63
Saturdays Mileage: 6
Sunday morning Joe Mac and I got up to run with Coach Sara.. this is probably my last semi-long run of the season and we took it easy anyways. We ran 12 right around 7 min pace and I felt a little tired but, man, my legs have been feeling snappy. I actually feel fast and that is something I am not used to.
Sundays Mileage: 12
Weekly Mileage: 63
Saturday, April 19, 2008
Trust
I am starting to realize that the things I have been doing everyday (i.e. abs, pushups, lifting, trying to eat semi-well) aside from running are really beginning to pay off. The only reason I can muster up a 200m stride faster than 33 without looking like I've never run a step in my life is because I've done all of that stuff. I think I have put on close to 5 pounds in muscle but that is something I am okay with at this point, being I'm still right around 145.
That being said I had another baller workout yesterday. I've been saying that a lot lately so I am fucking expecting it to pay out next sunday at Yale. I ran 2.5 miles easy with Joe Mac and Joe Cat, then got into a 4 mile tempo which Joe Mac took me through. It was spot on, another "clockwork" workout. We went 5:39-5:38-5:38-5:40. I was very relaxed and just on cruise control through the first mile, when we got to the lake loop the hills hurt a bit but I tackled them. The last mile got a little difficult, but it was nice to hear Joe's voice and have him bring me through and push me. He kept telling me to trust my training, relax and just find the rhythm. I tried, it's hard, but I thought about Ryan Hall and how smooth his form is - at Joe's suggestion - and just rolled with it. If I had to I could have run that pace to 10k, it would have fucking hurt, but I could have done it. Which would have been a PR close to 2 mins, and that's on the road. I know that I am fit, I have to be fit, after all that I have done it's inevitable. It has to come together, it just does, "It's not fucking rocket science" is the mentality that I am adopting, run a lot, run hard, get better.
Daily Mileage: 9
"If I were given 6 hours to cut down a tree I would spend the first 4 hours sharpening the axe."
That being said I had another baller workout yesterday. I've been saying that a lot lately so I am fucking expecting it to pay out next sunday at Yale. I ran 2.5 miles easy with Joe Mac and Joe Cat, then got into a 4 mile tempo which Joe Mac took me through. It was spot on, another "clockwork" workout. We went 5:39-5:38-5:38-5:40. I was very relaxed and just on cruise control through the first mile, when we got to the lake loop the hills hurt a bit but I tackled them. The last mile got a little difficult, but it was nice to hear Joe's voice and have him bring me through and push me. He kept telling me to trust my training, relax and just find the rhythm. I tried, it's hard, but I thought about Ryan Hall and how smooth his form is - at Joe's suggestion - and just rolled with it. If I had to I could have run that pace to 10k, it would have fucking hurt, but I could have done it. Which would have been a PR close to 2 mins, and that's on the road. I know that I am fit, I have to be fit, after all that I have done it's inevitable. It has to come together, it just does, "It's not fucking rocket science" is the mentality that I am adopting, run a lot, run hard, get better.
Daily Mileage: 9
"If I were given 6 hours to cut down a tree I would spend the first 4 hours sharpening the axe."
Subscribe to:
Posts (Atom)
