The only thing that kind of sucks about the running right now is that I have to do most of my runs at 6:30 am. Not gonna lie, it is tough to get yourself moving for 9 miles when you really don't want to. The few good things that I see about working out that early in the morning are: The run is over for the rest of the day, I can eat what I want for the rest of the day and not worry about an upset stomach during a run, and it keeps me modest on days that I know I should run easy....because its 6:30 in the morning. Like I said in my last post, I have only been running once a day for a little while and I feel that it has really been making me feel better. I also finally got a massage yesterday for the first time in like 5 months...not gonna lie though, $125 IS A LOT OF MONEY. It was good but not $125 good.
Also since the last post, I was able to run at USA Indoor Nationals in an Exhibition race, the DMR. I didn't know what to expect since I have done NO speed work, but I was feeling fairly strong. So the couple of us that went up were myself, James Kopcsky, John Byrnes and Abiyot Endale. John has run 1:50 for the half when he was at Seton Hall, James has run 4:16 for the mile and Abiyot has run 3:57 for the mile, 7:45 for 3k and apparantly I just found out placed 11th in either the 2003 or 2004 WORLD XC 4K Championships....NO BIG DEAL. We stayed up in Bean Town the day before at the athlete hotel and it was pretty nice. So race day, I ran the 1200, James the 400, John the 800 and Abiyot the 1600. Now before I talk about it, the teams in the race of being note-worthy were University of Oregon, University of Wisconsin and the Oregon Track Club Elite. Before the race I listened to alot of jabber about how these team wanted to go for the Indoor World Record....I am so mad at myself for listening to this garbage. Totally took me out of my game and this shit will never happen again. I don't know why I even THOUGHT about listening to people before a race. So the race went off and I ran between 3:01-3:02 for the 1200, not bad considering no speed work, James ran 51-52, John ran 1:57 and he was not happy with his performance, and Abiyot ran 4:11 because the next closest person ahead of him was like 80 meters. The leaders splits were 2:56, 47, 1:47 and right around 4 minutes. We ended up 4th with 10:03. Not terrible but definitly not even close to our potential. Then we got to watch the rest of the sweet National Champs.
Since then I have been thinking about my training and workouts and everything that I need to focus more on everythign to bump my performances up to another notch. I have really been focusing on the eating and rest aspect more lately and running in the AM really makes me focus on that as well. So here is all teh running that I have forgotten to post in the past 2 weeks.
Thurs. Mar. 06, 2008
7-8 miles in the AM @ Saxon Woods park
Wed. Mar. 05, 2008
9 miles in the Am @ the Rockies, a little sluggish from the workout last night
PM massage
Tues. Mar. 04, 2008
3 mile warmup, 3 x mile, 2 x 200 strides, 3 mile cooldown
4:54, 4:47, 4:37...felt really comfortable
Mon. Mar. 03, 2008
9 miles in the AM @ Saxon Woods Park
Sun. Mar. 02, 2008
13 miles in Am @ the Rockies w/ Stephen and Ross
Sat. Mar. 01, 2008
3 mile warmup, 8 x 400 hills at Sleepy Hollow HS, 4 mile cooldown
Fri. Feb. 29, 2008
9 miles easy pace
Thurs. Feb 28, 2008
9 miles easy pace
Wed. Feb 27, 2008
9 miles easy pace
Tues. Feb 26, 2008
3 mile warmup, 4-4.5 mile tempo run at the Rockies, 3 mile cooldown. The weather was REAL SHITTY....cold, really rainy and the footing was all slush and ice....Not too much fun.
Mon. Feb 25, 2008
9 miles nice and easy
Sun. Feb 24, 2008
15 min. warmup, 1200 in DMR - 3:01-3:02, 5 miles easy running
USA Indoor Nationals - Reggie Lewis Center, Boston, MA. 3:25pm
Sat. Feb 23, 2008
Easy 4 miles with John and Abiyot plus 4 strides.
Thursday, March 6, 2008
Friday, February 22, 2008
Easy day at Work
Fri. Feb. 22, 2008
So right now I am just hangin out at work reading a kick ass book and about to go eat lunch. I haven't written in a few days, which has been the common thing as of late. I was going through a rough patch with my training over the past few weeks and I feel myself coming out of it. I was doubling every week day since last year and when I upped my mileage upon coming home from Cali I took a nose dive. I felt great for a while but the lack of rest really caught up with me. So I talked to my coach Mike Barnow and figured out that I needed to back off a little bit and stop the two a days for a while. I also had a run where I talked out loud to myself trying to figure out what was wrong with me. After some blood tests and everything else turned out normal, the only other logical explanation was that I was probably a little overtrained. I was having the most difficult time waking up in the morning. Coming from my past of running all my runs at around 6:30 pace or better, I was now having a hard time running like 7-7:30 pace for even 3 miles. So I now am running about 65 miles a week and I am really starting to feel better. My eating has been able to be controlled and everything is looking up. This sunday I was also informed that I will be competing at USA Nationals in the DMR. Obviously it is not an individual event, seeing as if I did not race yet this indoors, it will nonetheless be an awesome/fun experience.
Also, Jeff Caron is over in Ireland racing for Team USA which I am pretty jealous about. No big deal, I will turn the tides over our rivalry somehow and sometime soon. He right now though has the upper upper hand.
Also it is snowing and the weather is pretty crappy so I will see if I will be running today or just taking it easy before my race on Sunday.
Also alot of my run have been taking place up at the Rockies after work which requires me to wear a headlamp. The trails are pretty even and there is not much concern for rocks and roots, but there are still some rocks. The only thing I think I really have to worry about is running into some pissed off/scared deer and hungry Coyotes.
Thurs. Feb. 21, 2008
1 hour run at Rockies with a headlamp
Wed. Feb 20, 2008
1 hour run at Rockies with a heaplamp
Tues. Feb 19, 2008
Irvington HS track
20 min warmup, 7x400, 20 min cooldown
66, 64, 63, 62, 62, 62, 62
It was a solid workout, and it was tough to hit the splits in the beginning cause it was cold out and we were not used to that fast of a pace with heavy clothes on.
Mon. Feb 18, 2008
1 hour run at Van Cortlandt in the morning before work
Sun. Feb 17, 2008
1 hour 30 min at the Rockies with Stephen Chemlany and the boys.
This was a nice and relaxed pace, Stephen and I chatted alot about upcoming races and previous ailments....apparantly he was also Iron deficient...Its nice to see that I am not the only one to go through that. We also agreed that we never want to go through that again.
Sat. Feb 16, 2008
2.5 mile warmup, 1.25 mile tempo, 3x400 hill 3x300 hill 3x250 hill, 3.5 mile cooldown
Tonight I went to Madison Square Garden and watched St. John's get destroyed by Villanova with Rebecca. We had some kick ass seats in the 5th row, aaaaathank you.
Fri. Feb 15, 2008
1 hour run before work, Met with Dr. Ruck in the am. A.R.T.
Thurs. Feb 14, 2008
1 hour run
Wed. Feb 13, 2008
1 hour run
Tues. Feb 12, 2008
Practice was cancelled tonight because of the shitty weather, so we ran for an hour at the Rockies with headlamps. It is awesome becuase of the scenery and how even the paths are.
Mon. Feb 11, 2008
Offf, Hamstrings were real tight
So right now I am just hangin out at work reading a kick ass book and about to go eat lunch. I haven't written in a few days, which has been the common thing as of late. I was going through a rough patch with my training over the past few weeks and I feel myself coming out of it. I was doubling every week day since last year and when I upped my mileage upon coming home from Cali I took a nose dive. I felt great for a while but the lack of rest really caught up with me. So I talked to my coach Mike Barnow and figured out that I needed to back off a little bit and stop the two a days for a while. I also had a run where I talked out loud to myself trying to figure out what was wrong with me. After some blood tests and everything else turned out normal, the only other logical explanation was that I was probably a little overtrained. I was having the most difficult time waking up in the morning. Coming from my past of running all my runs at around 6:30 pace or better, I was now having a hard time running like 7-7:30 pace for even 3 miles. So I now am running about 65 miles a week and I am really starting to feel better. My eating has been able to be controlled and everything is looking up. This sunday I was also informed that I will be competing at USA Nationals in the DMR. Obviously it is not an individual event, seeing as if I did not race yet this indoors, it will nonetheless be an awesome/fun experience.
Also, Jeff Caron is over in Ireland racing for Team USA which I am pretty jealous about. No big deal, I will turn the tides over our rivalry somehow and sometime soon. He right now though has the upper upper hand.
Also it is snowing and the weather is pretty crappy so I will see if I will be running today or just taking it easy before my race on Sunday.
Also alot of my run have been taking place up at the Rockies after work which requires me to wear a headlamp. The trails are pretty even and there is not much concern for rocks and roots, but there are still some rocks. The only thing I think I really have to worry about is running into some pissed off/scared deer and hungry Coyotes.
Thurs. Feb. 21, 2008
1 hour run at Rockies with a headlamp
Wed. Feb 20, 2008
1 hour run at Rockies with a heaplamp
Tues. Feb 19, 2008
Irvington HS track
20 min warmup, 7x400, 20 min cooldown
66, 64, 63, 62, 62, 62, 62
It was a solid workout, and it was tough to hit the splits in the beginning cause it was cold out and we were not used to that fast of a pace with heavy clothes on.
Mon. Feb 18, 2008
1 hour run at Van Cortlandt in the morning before work
Sun. Feb 17, 2008
1 hour 30 min at the Rockies with Stephen Chemlany and the boys.
This was a nice and relaxed pace, Stephen and I chatted alot about upcoming races and previous ailments....apparantly he was also Iron deficient...Its nice to see that I am not the only one to go through that. We also agreed that we never want to go through that again.
Sat. Feb 16, 2008
2.5 mile warmup, 1.25 mile tempo, 3x400 hill 3x300 hill 3x250 hill, 3.5 mile cooldown
Tonight I went to Madison Square Garden and watched St. John's get destroyed by Villanova with Rebecca. We had some kick ass seats in the 5th row, aaaaathank you.
Fri. Feb 15, 2008
1 hour run before work, Met with Dr. Ruck in the am. A.R.T.
Thurs. Feb 14, 2008
1 hour run
Wed. Feb 13, 2008
1 hour run
Tues. Feb 12, 2008
Practice was cancelled tonight because of the shitty weather, so we ran for an hour at the Rockies with headlamps. It is awesome becuase of the scenery and how even the paths are.
Mon. Feb 11, 2008
Offf, Hamstrings were real tight
Monday, February 11, 2008
Just catching up
Ok so I am just gonna go down the list of miles since i have been terrible at keeping up. PS I have been feeling terrible running for the past month, so I have decided to back of a little bit which means no more long runs for a little bit.
Sun. 02/10/08
13 miles with Stephen Chemlany at a descent clip. My Hamstrings were sore as hell from the race.
Sat. 02/09/08
2 mile warmup, 800 leg of DMR, 3 mile cooldown
1:55
4 mile run later in the day
Fri. 02/08/08
Off
Thurs. 02/07/08
3 miles am
5 miles pm
Wed 02/06/08
9 miles at Rockies
Tues. 02/05/08
3 mile warmup, 5x800, 2.5 mile cooldown
2:19, 2:22, 2:16, 2:16, 2:11
Mon. 02/04/08
9 miles
Sun. 02/03/08
13 miles at the Rockies nice and easy with the boys
Sat. 02/02/08
2.5 mile warmup, 5x400 hills and 3x300 hills, 2.5 mile cooldown
Fri. 02/01/08
7 miles
Thurs. 01/31/08
easy 8 miles
Thats all i remember
Sun. 02/10/08
13 miles with Stephen Chemlany at a descent clip. My Hamstrings were sore as hell from the race.
Sat. 02/09/08
2 mile warmup, 800 leg of DMR, 3 mile cooldown
1:55
4 mile run later in the day
Fri. 02/08/08
Off
Thurs. 02/07/08
3 miles am
5 miles pm
Wed 02/06/08
9 miles at Rockies
Tues. 02/05/08
3 mile warmup, 5x800, 2.5 mile cooldown
2:19, 2:22, 2:16, 2:16, 2:11
Mon. 02/04/08
9 miles
Sun. 02/03/08
13 miles at the Rockies nice and easy with the boys
Sat. 02/02/08
2.5 mile warmup, 5x400 hills and 3x300 hills, 2.5 mile cooldown
Fri. 02/01/08
7 miles
Thurs. 01/31/08
easy 8 miles
Thats all i remember
Thursday, January 24, 2008
Another not so good one
Thurs. Jan. 24, 2008
7am - 4 miles
Worked all day and planned on taking the rest of the day off so I think my body needed the rest in the afternoon.
I also made some kick ass Chai this morning. I was pretty excited about it.
Maybe I will share the recipe if I feel it is worthy after a few more trials.
7am - 4 miles
Worked all day and planned on taking the rest of the day off so I think my body needed the rest in the afternoon.
I also made some kick ass Chai this morning. I was pretty excited about it.
Maybe I will share the recipe if I feel it is worthy after a few more trials.
Slow day for this guy
Wed. Jan 23, 2008
7 am - 3 miles (pretty easy)
7pm - 7 miles (probably pretty easier)
My legs didn't feel the best today so I just took it easy and did some easy miles. I haven't taken an off day in a couple of weeks so tomorrow might be the day.
Worked at the Greenwich store for the rest of the day and just hung out.
7 am - 3 miles (pretty easy)
7pm - 7 miles (probably pretty easier)
My legs didn't feel the best today so I just took it easy and did some easy miles. I haven't taken an off day in a couple of weeks so tomorrow might be the day.
Worked at the Greenwich store for the rest of the day and just hung out.
Workout
Tues. Jan. 22, 2008
9am - 4 miles
6pm - 3 mile warmup, 4x1200, 3 mile cooldown
The 1200's were supposed to be (72,71,70) (72,71,69) (72,71,68) (whatever I could do)
The first two started out a little slower, I think I was about 3:37, then 3:34, then 3:28. Coach Mike came up to me after the 3rd one and asked how I was doing, and truthfully my legs were pretty tired. He said if I couldn't do the 4th one faster than the 3rd that it wasn't worth doing. So instead he had me do an 800. It went 69, 65. It was nice changing the workout a little. Hopefully this won't have to happen very often. The weather was also about 28 degrees but it wasn't too bad.
13 miles today
9am - 4 miles
6pm - 3 mile warmup, 4x1200, 3 mile cooldown
The 1200's were supposed to be (72,71,70) (72,71,69) (72,71,68) (whatever I could do)
The first two started out a little slower, I think I was about 3:37, then 3:34, then 3:28. Coach Mike came up to me after the 3rd one and asked how I was doing, and truthfully my legs were pretty tired. He said if I couldn't do the 4th one faster than the 3rd that it wasn't worth doing. So instead he had me do an 800. It went 69, 65. It was nice changing the workout a little. Hopefully this won't have to happen very often. The weather was also about 28 degrees but it wasn't too bad.
13 miles today
Martin Luther King Day
Mon. Jan. 21, 2008
11am - 11 miles
Ran at the Rockies with Jon and James for an easy 5 miles, then met up with Joseph, one of the Kenyans on the team, and finished another 6 with him. He is a super nice guy and for a while we were going nice and easy and talking. After about 3 miles we started hammering and it was alright but I truthfully didn't want to hammer. Anyways we finished up and then afterwards I went to meet up with the boys at the El Dorado diner in Tarrytown.
Took a nap later in the day, then played video games. Good day.
11am - 11 miles
Ran at the Rockies with Jon and James for an easy 5 miles, then met up with Joseph, one of the Kenyans on the team, and finished another 6 with him. He is a super nice guy and for a while we were going nice and easy and talking. After about 3 miles we started hammering and it was alright but I truthfully didn't want to hammer. Anyways we finished up and then afterwards I went to meet up with the boys at the El Dorado diner in Tarrytown.
Took a nap later in the day, then played video games. Good day.
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