Mon - 22 min - Traveled back to NY from LAX at 7:30am and landed in NY at 4:30pm. Wasn't that bad of a trip but I was still tired from the steeple. So later on in the evening I went for an easy jog at a very very easy pace.
Tues - Tuesday Night Speed Series @ Icahn Stadium - 1500 meters - 3:52.7
2 mile warmup, drills/strides, 20 min cooldown.
I truthfully felt very tight and a little tired all day just from traveling yesterday and was very surprised how I ran. It did not feel very good but not that bad either. Just went out in 60, 2:02, 3:05, and 3:52. I was happy with that race.
Wed - 50 min easy
Thurs - 1 hour easy
Fri - 1 hour easy
Sat - Greg's Wedding - no running
Sun - Greg's Wedding - no running
Wednesday, June 24, 2009
Monday, June 8, 2009
June 1 - 7
Mon - 1 hour and 5 min w/ Beau at Rockies
Tues - PM - 3 mile warmup, drill/strides, 3 mile cooldown
1 mile 4:53, 4 x 35 sec strides @ Rockies. Mike wanted me to do an easy workout before I traveled out to Cali.
Wed - Travel to Los Angeles....no run today
Thurs - 55 min at the Redondo Beach woodchip trail. Ok pace...not too slow, not too fast. Probably around 6:30-6:45 avg
Fri - PM - 30 min easy + 4 strides
Sat - Jim Bush Invitational @ Mt. SAC - 3k Steeplechase - 4:35pm
- 15 min warmup, drills/strides, 20 min cooldown
Going into this race I did not know what to expect. I felt that I could run 9 minutes or better but really had not had any REAL indicators. So my goal was to be tough and hang with the front group as long as I could. I truthfully wanted to run around 9:05 pace for the first mile or so......bbuuuuuutttt that did not happen. I was right about 4:42 for the first mile, which actually felt pretty good and I thought I was going to be able to keep that pace up. I was right behind the lead pace at 2k and I was in 4th place. 3rd place was falling off the lead and I thought I would be able to move up to him and just sit behind him. Also during the race I heard the announcer say there were 5 laps left and I was like ohhhhhh shit...cause I thought I had miscounted or something, but when we came back around there were 3. With 800 to go, i realized that I was no longer gaining ground on 3rd place and with 600 to go realized that I was pretty much slowing down. I was at 7:50, roughly, with a lap to go and closed in almost 85 seconds for the last lap. I was not breathing heavy but my legs were just shot and would not go faster. I think it was just because I was not used to the jumping and crap like that. I am not happy with the race but I am not disappointed. It was a descent attempt at my first steeplechase. I ended up running 9:14.45. The link at the top is the start and finish of the steeple. Pretty weak that it is the only race that does not have a full video.
After the race I drove up to Lake Arrowhead, by Big Bear, and hung out with my cousin and some of his friends. This place is at 6,000ft and is pretty awesome.
Sun - AM - 45 min EASY run. This run was actually not that great feeling. I ran fairly slow and I still felt like crap. The place is all rolling hills, at 6,000 ft and I am tired from yesterday
Tues - PM - 3 mile warmup, drill/strides, 3 mile cooldown
1 mile 4:53, 4 x 35 sec strides @ Rockies. Mike wanted me to do an easy workout before I traveled out to Cali.
Wed - Travel to Los Angeles....no run today
Thurs - 55 min at the Redondo Beach woodchip trail. Ok pace...not too slow, not too fast. Probably around 6:30-6:45 avg
Fri - PM - 30 min easy + 4 strides
Sat - Jim Bush Invitational @ Mt. SAC - 3k Steeplechase - 4:35pm
- 15 min warmup, drills/strides, 20 min cooldown
Going into this race I did not know what to expect. I felt that I could run 9 minutes or better but really had not had any REAL indicators. So my goal was to be tough and hang with the front group as long as I could. I truthfully wanted to run around 9:05 pace for the first mile or so......bbuuuuuutttt that did not happen. I was right about 4:42 for the first mile, which actually felt pretty good and I thought I was going to be able to keep that pace up. I was right behind the lead pace at 2k and I was in 4th place. 3rd place was falling off the lead and I thought I would be able to move up to him and just sit behind him. Also during the race I heard the announcer say there were 5 laps left and I was like ohhhhhh shit...cause I thought I had miscounted or something, but when we came back around there were 3. With 800 to go, i realized that I was no longer gaining ground on 3rd place and with 600 to go realized that I was pretty much slowing down. I was at 7:50, roughly, with a lap to go and closed in almost 85 seconds for the last lap. I was not breathing heavy but my legs were just shot and would not go faster. I think it was just because I was not used to the jumping and crap like that. I am not happy with the race but I am not disappointed. It was a descent attempt at my first steeplechase. I ended up running 9:14.45. The link at the top is the start and finish of the steeple. Pretty weak that it is the only race that does not have a full video.
After the race I drove up to Lake Arrowhead, by Big Bear, and hung out with my cousin and some of his friends. This place is at 6,000ft and is pretty awesome.
Sun - AM - 45 min EASY run. This run was actually not that great feeling. I ran fairly slow and I still felt like crap. The place is all rolling hills, at 6,000 ft and I am tired from yesterday
Thursday, May 28, 2009
May 25 - 31
Mon - Drove down in the morning with Abiyot, Deresse and Joseph to Ridgewood, NJ for a day of races. They had a 10k, 5k and mile. I did not race but just hung out and watched all these guys kill each other...it was fun. I did run about 25 min w/ Abiyot and do some strides, but that was about the extent of it. Deresse and Joseph went 1 and 2 in the 10k, Stephen and Abiyot went 1 and 2 in the 5k and Abiyot was 2nd in the mile. All and all it was a good day. Then I went home and slept for a bit and had a nice Memorial Day BBQ with the Brosnahan's.
Also, tonight Jon and I initiated phase 2 of the homebrewing and we siphoned the wort (or unfermented beer) from the primary fermenter to the secondary fermenter. This gets rid of all the junk that is in the bottom of the 1st jug. I wish I had taken
Tues - PM - 1 hour 4 min @ Rockies after work, descent pace. It was a pretty good run, felt relaxed and smooth and really haven't felt this good for a few weeks. I have also been taking iron supplements for the past week and hope that the little boost of iron has a role in feeling better.
Wed - AM - 30 min w/ Abiyot @ Vanny, pretty descent pace.
- PM - 20 min warmup, drills/strides, 18 min cooldown
(2 x 2k - 72,72,72,70,70) w/ Abiyot
(71,70,69,69,68 - 5:47) (71,71,70,70,68 - 5:50)
5 x 200 - 30 w/ 100m jog
This was a good workout, I felt alot better than I did last time I did this workout. We went through the first mile of the first 2k in 4:39 and it felt pretty easy and relaxed. So I believe taking it easy those past couple of days helped and I will continue to recover the next week.
Thurs - AM - 1 hour and 9 min w/ Abiyot. I ran down to Vanny and met him and then we ran the OCA and a few loops at Tibbets Brook Park and then finished at my house. I do like running in the morning because it just gets it done and then you can relax for the rest of the day. I am just so friggin lazy in the morning.
Fri - Today we left for Greg's bachelor party up in Petersburg, NY (photos to come). We are staying at a lake house in the middle of nowhere with 10 dudes....NICE.
- PM - 1 hour 4 min easy around lake loop (2.2 mile rolling loop on dirt road)
Sat - PM - 20 min warmup, drills/strides, 15 min cooldown
(4.4 mile tempo run - 22:32 - (11:14 1st loop, 11:17 second loop) (avg 5:08 pace)
Very nice tempo. Ryan drove either behind me or next to me for the whole thing playing some sweet techno music....it was pretty funny.
- Also, we played alot of volleyball and other activities throughout the day. It was a pretty fun trip.
Sun - PM - 1 hour 15 min run back @ Vanny
- Played alot of volleyball again before we left to come home. My shoulder is a little sore from dominating the other car.
Also, tonight Jon and I initiated phase 2 of the homebrewing and we siphoned the wort (or unfermented beer) from the primary fermenter to the secondary fermenter. This gets rid of all the junk that is in the bottom of the 1st jug. I wish I had taken
Tues - PM - 1 hour 4 min @ Rockies after work, descent pace. It was a pretty good run, felt relaxed and smooth and really haven't felt this good for a few weeks. I have also been taking iron supplements for the past week and hope that the little boost of iron has a role in feeling better.
Wed - AM - 30 min w/ Abiyot @ Vanny, pretty descent pace.
- PM - 20 min warmup, drills/strides, 18 min cooldown
(2 x 2k - 72,72,72,70,70) w/ Abiyot
(71,70,69,69,68 - 5:47) (71,71,70,70,68 - 5:50)
5 x 200 - 30 w/ 100m jog
This was a good workout, I felt alot better than I did last time I did this workout. We went through the first mile of the first 2k in 4:39 and it felt pretty easy and relaxed. So I believe taking it easy those past couple of days helped and I will continue to recover the next week.
Thurs - AM - 1 hour and 9 min w/ Abiyot. I ran down to Vanny and met him and then we ran the OCA and a few loops at Tibbets Brook Park and then finished at my house. I do like running in the morning because it just gets it done and then you can relax for the rest of the day. I am just so friggin lazy in the morning.
Fri - Today we left for Greg's bachelor party up in Petersburg, NY (photos to come). We are staying at a lake house in the middle of nowhere with 10 dudes....NICE.
- PM - 1 hour 4 min easy around lake loop (2.2 mile rolling loop on dirt road)
Sat - PM - 20 min warmup, drills/strides, 15 min cooldown
(4.4 mile tempo run - 22:32 - (11:14 1st loop, 11:17 second loop) (avg 5:08 pace)
Very nice tempo. Ryan drove either behind me or next to me for the whole thing playing some sweet techno music....it was pretty funny.
- Also, we played alot of volleyball and other activities throughout the day. It was a pretty fun trip.
Sun - PM - 1 hour 15 min run back @ Vanny
- Played alot of volleyball again before we left to come home. My shoulder is a little sore from dominating the other car.
Thursday, May 21, 2009
May 18 - 24
Mon - 30 min easy w/ Nuge at Hartbrook Nature Preserve and 5 x strides. My legs feel very junky.
Tues - 7 pm 1500 meters @ Icahn
I sat around all day and just rested. I felt tired all day, but just tried not to think of the race. I thought there might be some competition but there really wasn't.
I got there around 5:15 and hung out and warmed up at 6:15. I was the better person in the field by almost 15 seconds. So I just tried to run an even pace through the whole thing. It was about 70 degrees and pretty windy. 62 point and 62 point which rounded to 2:05 at the 800, then followed by a 64, so 3:09 and then I just finished up and ran OFFICIALLY 4:02. It was probably the slowest race that I have run in about 6 years. I did not feel very good, and yes I did win by about 12 seconds but that is irrelevant. I expected to run at least 3:55 even with no competition. I just felt very sluggish and tired and it is beginning to get frustrating because this is the second race in a row this has happened. Mike just assured me that I am probably still fatigued from a few previous weeks of good running and I must accept it. Jen Metz is also going through a similar tough stretch of racing where she knows she is in good shape and has been doing great workouts but it is just not clicking. We have both tried to figure it out together but to no avail yet. "It will happen" is all that we can say to each other and "keep plugging away". We just have to beleive it. Afterwards, Mike, Beau, Kelly and myself went to Arthur Ave. and had some kickass Italian food.
Wed - PM - very easy 45 min at Twin Lakes trail. My goal is to take it very easy this week and recover. I have a steeple that I am trying to get ready for in like 2 weeks and want to do well.
Thurs - PM - 48 min w/ Beau and Stephen @ Rockies. We started nice and easy and worked into a comfortable pace for the whole run. Talking and joking most of the run. Afterwards, I did 200's on the track w/ Steve. I did 10 200's w/ a 200 jog. I would run a 200 at 30-31, a 200 jog, a 200 at 33-34 over 2 hurdles and then a 200 jog. We did 5 sets of these and it was pretty comfortable.
Fri - PM - 50 min at a comfortable pace at Twin Lakes.
Sat - AM - 3 mile warmup, drills, 3 mile cooldown
(10 min tempo w/ Steve and then 8 x 60 seconds at a hard but comfortable pace w/ a jog back rest). This was a good workout. No real distance but a pretty good effort.
Sun - AM - 1 hour and 30 min w/ Beau @ Rockies.
Tues - 7 pm 1500 meters @ Icahn
I sat around all day and just rested. I felt tired all day, but just tried not to think of the race. I thought there might be some competition but there really wasn't.
I got there around 5:15 and hung out and warmed up at 6:15. I was the better person in the field by almost 15 seconds. So I just tried to run an even pace through the whole thing. It was about 70 degrees and pretty windy. 62 point and 62 point which rounded to 2:05 at the 800, then followed by a 64, so 3:09 and then I just finished up and ran OFFICIALLY 4:02. It was probably the slowest race that I have run in about 6 years. I did not feel very good, and yes I did win by about 12 seconds but that is irrelevant. I expected to run at least 3:55 even with no competition. I just felt very sluggish and tired and it is beginning to get frustrating because this is the second race in a row this has happened. Mike just assured me that I am probably still fatigued from a few previous weeks of good running and I must accept it. Jen Metz is also going through a similar tough stretch of racing where she knows she is in good shape and has been doing great workouts but it is just not clicking. We have both tried to figure it out together but to no avail yet. "It will happen" is all that we can say to each other and "keep plugging away". We just have to beleive it. Afterwards, Mike, Beau, Kelly and myself went to Arthur Ave. and had some kickass Italian food.
Wed - PM - very easy 45 min at Twin Lakes trail. My goal is to take it very easy this week and recover. I have a steeple that I am trying to get ready for in like 2 weeks and want to do well.
Thurs - PM - 48 min w/ Beau and Stephen @ Rockies. We started nice and easy and worked into a comfortable pace for the whole run. Talking and joking most of the run. Afterwards, I did 200's on the track w/ Steve. I did 10 200's w/ a 200 jog. I would run a 200 at 30-31, a 200 jog, a 200 at 33-34 over 2 hurdles and then a 200 jog. We did 5 sets of these and it was pretty comfortable.
Fri - PM - 50 min at a comfortable pace at Twin Lakes.
Sat - AM - 3 mile warmup, drills, 3 mile cooldown
(10 min tempo w/ Steve and then 8 x 60 seconds at a hard but comfortable pace w/ a jog back rest). This was a good workout. No real distance but a pretty good effort.
Sun - AM - 1 hour and 30 min w/ Beau @ Rockies.
May 11 - 17
Mon - OFF - very very very hungover...had a depressing weekend and partied too hard
Tues - PM - ran a very fast 7.5 miles in the evening on BXR path. Normally this run is somewhere around 48 min, but today it was 43 something.
Wed - AM - 5 miles easy in Vanny woods
- PM - 20 min warmup, drills and strides, 20 min cooldown
7 x 400 between 58 - 60 w/ jog lap rest w/ Abiyot
(59, 59, 60, 59, 58, 58, 57) This was a great workout, probably one of the better quarter workouts I have done, and I felt fairly smooth the entire way. The only problem was that we started pretty late, and the track gets extremely crowded on Wed night, so we were dodging and weaving.
Thurs - PM - Ran 1 hour and 5 min, probably quite a bit faster than I should have. I really should have taken this as a recovery day and I didn't.
Fri - AM - 30 min in the Vanny woods. Started very easy and finished fast. I can feel that my legs are tired and really should have gone easier.
- PM - 45 min easy from the woods to Vanny and back. I can feel that I might have been overdoing it the past couple of days.
Sat - AM - 20 min warmup, drills and strides, 20 min cooldown
2 x 2k (72,72,72,70,70) w/ 6 min rest
(72,72,69,70,70 - 5:54) I felt TOASTED during and after this.
(72,72) (70,73) DONE
SO i modified the workout and did 2 x 800 afterwards at 2:24 pace....which should have been easy....BUTTTTTT NOPE. I really struggled during the workout and realize that I should have taken it easier through the week.
Sun - 60 min at Twin Lakes train along the Hutchinson River Parkway...Mike wants me to race on Tuesday night @ Icahn for the Tuesday night series.
Tues - PM - ran a very fast 7.5 miles in the evening on BXR path. Normally this run is somewhere around 48 min, but today it was 43 something.
Wed - AM - 5 miles easy in Vanny woods
- PM - 20 min warmup, drills and strides, 20 min cooldown
7 x 400 between 58 - 60 w/ jog lap rest w/ Abiyot
(59, 59, 60, 59, 58, 58, 57) This was a great workout, probably one of the better quarter workouts I have done, and I felt fairly smooth the entire way. The only problem was that we started pretty late, and the track gets extremely crowded on Wed night, so we were dodging and weaving.
Thurs - PM - Ran 1 hour and 5 min, probably quite a bit faster than I should have. I really should have taken this as a recovery day and I didn't.
Fri - AM - 30 min in the Vanny woods. Started very easy and finished fast. I can feel that my legs are tired and really should have gone easier.
- PM - 45 min easy from the woods to Vanny and back. I can feel that I might have been overdoing it the past couple of days.
Sat - AM - 20 min warmup, drills and strides, 20 min cooldown
2 x 2k (72,72,72,70,70) w/ 6 min rest
(72,72,69,70,70 - 5:54) I felt TOASTED during and after this.
(72,72) (70,73) DONE
SO i modified the workout and did 2 x 800 afterwards at 2:24 pace....which should have been easy....BUTTTTTT NOPE. I really struggled during the workout and realize that I should have taken it easier through the week.
Sun - 60 min at Twin Lakes train along the Hutchinson River Parkway...Mike wants me to race on Tuesday night @ Icahn for the Tuesday night series.
Tuesday, May 12, 2009
May 4 - 10
Mon - PM - 8.5 miles at a 6:15 avg.
6 x 200 at 29-31, 6 x 200 over hurdles 33-35
Tues - PM - 1 hour from work
Wed - AM - 30 min
- PM - 20 min warmup, drills, strides, 20 min cooldown
(2x800 2:10) (2x400 59)
(2:06, 2:07) (57.8, 58.3)
Thurs - AM - Massage...In retrospect I wish I hadn't gotten this so close to my race on Saturday because the guy who did the massage is a friend of the team and did 3 hours worth of work...stretching and Massage. I felt so tight and sore for a couple of days.
- PM - 1 hour very very easy
Fri - OFF
Sat - 2009 NYC Qualifying Challenge at Icahn Stadium - 800 meters
- AM - super easy 3 mile run
During the day I decided not to go to work and just wanted to relax. But also I decided that this would be a good day to brew my first homebrew. Probably not the best idea the day of a race. It actually kind of stressed me out and made have to move around alot of pots and water and never really rested. Then it actually made me late to get to the track and then had to do a modified warmup. When I got to the track I found out the meet was 10 min ahead of schedule so I rushed even more. Then as the race was supposed to go off they never got the heat sheets down and then we went off 30 min later....it was BS. During this whole time I warmed and and was staying loose and NOT ONCE did I feel good. Truthfully, doing that brewing actually made my legs feel like crap and I think it took a lot out of me. I ended up running 1:55.96 I believe, which I have done as part of a triple in the past. I was quite frustrated with that. Cooled down and went out to eat with Nuge, Cola, Jon and Andy. We went to Riverdale and ate some nice Sushi. Sunday I did not get a chance to run due to work.
Sun - OFF
6 x 200 at 29-31, 6 x 200 over hurdles 33-35
Tues - PM - 1 hour from work
Wed - AM - 30 min
- PM - 20 min warmup, drills, strides, 20 min cooldown
(2x800 2:10) (2x400 59)
(2:06, 2:07) (57.8, 58.3)
Thurs - AM - Massage...In retrospect I wish I hadn't gotten this so close to my race on Saturday because the guy who did the massage is a friend of the team and did 3 hours worth of work...stretching and Massage. I felt so tight and sore for a couple of days.
- PM - 1 hour very very easy
Fri - OFF
Sat - 2009 NYC Qualifying Challenge at Icahn Stadium - 800 meters
- AM - super easy 3 mile run
During the day I decided not to go to work and just wanted to relax. But also I decided that this would be a good day to brew my first homebrew. Probably not the best idea the day of a race. It actually kind of stressed me out and made have to move around alot of pots and water and never really rested. Then it actually made me late to get to the track and then had to do a modified warmup. When I got to the track I found out the meet was 10 min ahead of schedule so I rushed even more. Then as the race was supposed to go off they never got the heat sheets down and then we went off 30 min later....it was BS. During this whole time I warmed and and was staying loose and NOT ONCE did I feel good. Truthfully, doing that brewing actually made my legs feel like crap and I think it took a lot out of me. I ended up running 1:55.96 I believe, which I have done as part of a triple in the past. I was quite frustrated with that. Cooled down and went out to eat with Nuge, Cola, Jon and Andy. We went to Riverdale and ate some nice Sushi. Sunday I did not get a chance to run due to work.
Sun - OFF
Monday, May 4, 2009
April 27 - May 3
Mon - Off - tired Kingston Classic 10k
Tues - AM - 40 min
- PM - 30 min (first 20 min very hard) then easy jog home
Wed - AM - 35 min w/ Abiyot @ Vanny
- PM - 20 min warmup, drills strides, workout, 20 min cooldown
(4 x 800 over hurdles w/ 2 min rest, 6 min rest, 5 x 400 w/ 2 min rest)
(2:20, 2:19, 2:20, 2:21) (63, 61, 60, 59, 59)
The workout felt pretty good today, minus the fact that I fell over my first hurdle that I strided over...felt like an ass. It was my first REAL hurdle workout and I felt it was pretty solid.
Thurs - AM - 45 min real easy
Fri - PM - 1 hour 5 min w/ Beau and Nuge
Sat - 20 min warmup, drills and strides, 9 x 50 sec. hills, 20 min cool down.
I did this with Beau and Libby. After the workout Libby and I drove up to Binghamton to watch the America East Champs in track.
Sun - 1 hour 40 min around the Binghamton campus....pretty hilly.
Tues - AM - 40 min
- PM - 30 min (first 20 min very hard) then easy jog home
Wed - AM - 35 min w/ Abiyot @ Vanny
- PM - 20 min warmup, drills strides, workout, 20 min cooldown
(4 x 800 over hurdles w/ 2 min rest, 6 min rest, 5 x 400 w/ 2 min rest)
(2:20, 2:19, 2:20, 2:21) (63, 61, 60, 59, 59)
The workout felt pretty good today, minus the fact that I fell over my first hurdle that I strided over...felt like an ass. It was my first REAL hurdle workout and I felt it was pretty solid.
Thurs - AM - 45 min real easy
Fri - PM - 1 hour 5 min w/ Beau and Nuge
Sat - 20 min warmup, drills and strides, 9 x 50 sec. hills, 20 min cool down.
I did this with Beau and Libby. After the workout Libby and I drove up to Binghamton to watch the America East Champs in track.
Sun - 1 hour 40 min around the Binghamton campus....pretty hilly.
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