Who cares if I like gambling

Wed. June 11, 2008
20 min warmup, 2x Vanny flats, 15 min cool down
7:14, 6:53

Tues. June 10, 2008
48 min with Joseph at Vanny
(ran early cause it was 87 degrees at 7am, rough start to the day)

Mon. June 09, 2008
Got a late start to the day, no running, 101 degrees throughout the day

Sun. June 08, 2008
10 miles with Bo up @ Rockies. Riduculously hot and humid at 10 am, 94 degrees and humid. Bo was not used to the heat and we had to pack it in early, and I will admit it was a rough day with the heat

Sat. June 07, 2008
Ran 5 miles from the store after working 8am - 6:30pm (sidewalk sale, absolutely CRAZY.....also 97 degrees)

Fri. June 06, 2008
1 hour run

Thurs. June 05, 2008
52 minutes with Joseph and Bo at Vanny (quick pace)

Wed. June 04, 2008
25 min warmup, 2x1 lap of Vanny flats, 20 min cool down
6:54, 6:59

Tues. June 03, 2008
1 hour at Vanny with Joseph

Mon. June 02, 2008
No run on (Calf was KILLING)Calf cramp in middle of night

Sun. June 01, 2008
12 miles from Teri's to Vanny

Sat. May 31, 2008
3 mile warmup, 2x80 second hills, 6x90 second hill, 1x50 second, 2.5 mile cooldown
Jeff came down to watch Reebok Grand Prix....nothing like missing a World Record cause you left early

Fri. May 30, 2008

Thurs. May 29, 2008

Wed. May 28, 2008

Tues. May 27, 2008

Mon. May 26, 2008

Sun. May 25, 2008
Off, BACK WAS REALLLLLL TIGHT

Sat. May 24, 2008
2 mile warmup, drills, Boston High Performance 1500
3:59....Got tripped up and thought I pulled something in my Hammy

Fri, May 23, 2008
30 min, massage, drove to Boston

Thurs, May 22, 2008
45 min

Wed. May 21, 2008
off, massage

Tues. May 20, 2008
3 mile warmup, 1 mile tempo, 3x90 seconds harder pace, 2x25 seconds quick, 3.5 mile cooldown

Mon. May 19, 2008
1 hour run

Gearing up

Things are gearing up and I am getting ready for the next few weeks of races. This upcoming Saturday I will be racing the Boston High Performance 1500 meters up @ Bentley College. Should be a good race and it will get me some more preparation for my race out in Cali in 3 weeks. I have been rolling along in workouts and runs. Right now I am working to make up some hours I missed and working to prepare for hours I PLAN on missing in the next couple of weeks.

I have begun my slow transition of moving into my new apartment with my new roommates. The past few nights we have eaten together and had a great time. I am really looking forward to the living situation. There will be great training, eating and conversations. It is a basic eating situation where we eat, meat, vegtables and Ugali (Kenyan cornmeal).


Sun. May 18, 2008
1 hour 20 min on Colonial Greenway

Sat. May 17, 2008
8am. watched Healthy Kidney 10k
1:30 pm 3 mile warmup, 4x400 58, 8x25 sec hills, 3 mile cooldown
(58, 58, 58, 58)

Fri. May 16, 2008 - 6:45am
1 hour run with Joseph at Van Cortlandt/ Van Cortlandt Golf Course

Thurs. May 15, 2008 - 6:45am
56 min run with Joseph @ Van Cortlandt
(Today was a ROUGH run, first time I had really run early in the am in a while, and first time doing the back hills at Vanny a couple times. Those hills are hard when your body does not want to run).

Wed. May 14, 2008
1 hour run from BRC on BRX bikepath

Tues. May 13, 2008 @ Rockies
3 mile warmup, 2 x mile, 5 x 300 (51 secs roughly), 3.5 mile cooldown
(4:54, 4:44)

Mon. May 12, 2008
50 min run @ Colonial Greenway (Saw some old couple getting it on in the middle of the trail)

My Trip to Hayward Field

So I set a new PR this weekend. 3:50.78 for the 1500 meters. Am I happy with that? NOT AT ALL! I felt I had a terrible race, and felt like crap too. Everyone says that you cannot be upset with a PR, but I disagree. I did not want to travel to Oregon to PR by 1 second. I am ready to run 3:47 and I had a bad race. I will start from the beginning of the trip first.


So I traveled out on Wednesday at 5pm from JFK to Salt Lake City. From there I met up with Jeff Caron and then we traveled to Eugene, OR. We shared a hotel room which was pretty cool cause it was right on the edge of campus, so the track was within walking distance. The next morning I went for a run with Jeff's teammate Mario on Pre's trails for an easy 30 minutes and did some strides (Mario was also sleeping on our floor). The scene out there was AWESOME. Everyone was really into running and really seemed to know their stuff, and the area was so runner friendly. The only downside I can see to that place is the winter being cold and rainy, but so is Ireland, and that is where I have thought of living. Pretty much we just hung out all day and walked around campus and checked out the Oregon chicas and drank Chai. It was a nice relaxing day. After our day hiking around we went and picked up Brendan O'Keefe at the airport cause he was also doing the 1500. We ate dinner later that evening and pretty much called it a night. Oh yeah, I also forgot that there was a moment of tension for me when I found out there was a "B" Section of the
1500 and that I might not be in the fast heats. It worked itself out and I was all set.

Race Day:
One issue that kinda sucked about the whole trip was the fact that we could not really sleep in past 6 am. The first morning we were awake at 5:30 and the second day was a late 6 am. SUCKY! So we went down and ate a nice big breakfast at Deb's diner which was like 4 buildings away, I also think that I ate a little too much. Like most people imagine, we went back to the hotel and pretty much did nothing. Ate lunch, then did more of nothing. At 5pm we walked over to Hayward and then I did nothing for the next 2 hours. It was a very productive day. Once it was time to warm-up, I got my ass moving and lightly jogged around the cemetery on campus for 15 minutes and then began my pre-race warmup. I however, did not realize that there was going to be a guest appearance at the meet that would throw my event back 25 minutes. Barack Obama showed up at the meet and delayed the meet 25 minutes. I think it is very cool that he showed up and supported the meet, but there could have been a better way of doing it then just showing up and messing people up who are planning on racing well. There were actually 400 meter hurdlers IN LANES, ready to run when he came on, and then they had to get off the track for 20 minutes. NOT COOL! Anyways, I was already pretty much done with drills and decided to wait another 20 minutes before starting my strides, cause I wanted to be somewhat warm when I started my race. I did not feel the best doing my warm-up or strides, not really sure why, but I just felt choppy. Once I got on the track and did a stride or two I felt pretty relaxed and said to myself that this will be pretty good. We lined up and BANG, we were off pretty fast and found myself in last place pretty quickly, which I had no problem with. I was in last place at the end of the first lap in 60.5, and when I tried to move up on the second lap I found alot of resistence from people in the back and couldn't really move, so I just hung out being patient. 2:02 at the half and tried moving a little bit to get into better position, but with no avail. I ran the 3rd lap almost in lane 3, the whole time I was on the far side of lane 2 and COULD NOT get around people, it was really annoying. 3:03 at the 1200 and I moved around a few people, but with like 150 to go I was already tying up and dying. So I walked home in 3:50.78, a new PR, but a shitty effort. I felt very tight and tired the whole race, not smooth whatsoever. I am not making excuses at all, just did not feel great and raced the best my body was letting me. It was just a little disappointing.

Jeff also had a rough day. He had not run the whole week due to extreme pains in his shins, which had been thought to be stress fractures at first. He toughened it out and tried to due what he does. He went through the first mile at 4:34 I believe, and then the shins kicked in and he was forced to back off. He finished up at 15:12, and for all of those who know Jeff, that is a time that happens EVER for him. He will bounce back and get fast again at his next couple of meets.

Brendan O'Keefe was 2nd in the fast heat in 3:40.9, which was a nice PR for him.

We went out afterwards and had a beer and some food then hit the hay cause we had a long day the next day. My flight was at 10:30am and I decided to go for an easy run with Mario before we left. So we got up at 6:50am and went for 55 minutes. We ran along Pre's Trails, out by Autzen Stadium, and then back where we ended up going to Pre's Rock, where he died. The hill to get there, SUCKED! It was very cool to see it though.


Sun. May 11, 2008
11 miles on Colonial Greenway (easy run)

Sat. May 10, 2008
55 minutes with Mario in Eugene, OR. Pre's Trail/Pre's Rock

Fri. May 9, 2008
Oregon Twilight Meet - 1500
15 minute warmup, drills + strides, 20 min delay, 3:50.78, 3.5 mile cooldown

Thurs. May 8, 2008
30 min + strides, Pre's Trail

Wed. May 7, 2008
30 min on OCA, 5:30 pm flight to Eugene, OR

Tues. May 6, 2008
3 mile warmup, 2x800 1x400, 1 mile cooldown, STOMACH ISSUES
2:10, 2:12, 65

Mon. May 5, 2008
50 minutes + strides BRX path

Sun. May 4, 2008
1 hour 15 minutes at Rockies

Coming soon to an Oregon track near you....

So I am leaving this Wednesday for my first visit to Hayward Field, and I am pretty excited. The past 2 weeks have been a little bumpy for me as far as consistency but nothing to worry about. I have just been feeling a little sluggish on runs and the past few workouts but I know after a few easy days I will be good to go. Once I came back from Boston I only had 1 day off in 11 days of working and I think that it made me feel tired without even really knowing it. So I had the past 2 days off which was nice and I am only working today and tomorrow. I am racing the 1500 and believe that it will go well as long as I follow my plan of hanging out the first couple of laps.

I will also be sharing a room with Mr. Jeff Caron at the Days Inn right next to campus. So I will be buying ear plugs for the loud noises that erupt from his mouth hole.

On Saturday I rabbited for Abiyot on my team in an Invitational Mile at a HS meet near here. My job was to take him out in 3:05 for the 1200. It was a cold, windy day but I still ROUGHLY did my job. I was planning on going through in 62, 62, 61. We went 62-63 for the first lap, 60-61 for the 2nd lap, so about 2:02-2:03 through the 800 and then he took off on me. Apparantly he didn't know that I was supposed to lead through 1200. Kind of a rough mistake for him, cause he came through the 1200 in 3:03 and then ran 4:07. If he had waited one more lap it might have been a little better, but who knows. So I kept going for a little bit trying to catch him, but at 1000 meters I looked behind me and saw that no one else was near and that it was pointless for me to keep going, so my job was finished. I also got $50 for doin my job which was nice.


Mon. May 05, 2008
50 min run BXR path and strides

Sun. May 04, 2008
1 hr 15 min run at Rockies

Sat. May 03, 2008
15 min warmup, drills, rabbited 1000 meters, 3 mile cooldown

Fri. May 02, 2008
50 minutes on Colonial Greenway Trial - strides

Thurs. May 01, 2008
Off

Wed. April 30, 2008
9 miles

Tues. April 29, 2008
3 mile warmup, 6 x 800, 3 mile cooldown
2:19, 2:19, 2:18, 2:18, 2:18, 2:17

Mon. April 28, 2008
8 miles

Sun. April 27, 2008
1 hour 30 min @ Rockies

Sat. April 26, 2008
3 mile warmup, 3 x 2 min hill, 5 x 1 min hill, 3 mile cooldown
Legs did not feel 100% today

Fri. April 25, 2008
1 hour run

Thurs. April 24, 2008
1 hour run

First Race of the Outdoor Season

Ok so on my last post I talked about how the competition down at the Larry Ellis wasn't going to be that crazy....I was wrong. In order to enter the race I had to seed myself at 3:50 for the 1500. I thought this was obsurd! Then I found out that I was the 13th seed in the 4th section, which I also found obsurd. Whatever, people like to lie. So I wasn't really too worried about where I was seeded, just annoyed that I was that far back with my seed. There were some really good runners at the meet. The winning time in the first section of the 1500 was 3:40 and three peeps ran that: Andrew Bambalugh from Georgetown (forgive the spelling, I don't want to look it up), Sam Burley and Matt Debole. I was real nervous before my race as well just due to the fact that I haven't raced in a while. Coach Mike and I talked the night before and we agreed that it would be best that I go out slower and come back harder since I have been working on a lot of strength work and not much speed work. He told me that it will feel fast and not to worry about that during the race. The goal was to hang out till the last 300 and then start picking it up and work hard the last 150 and try to win, where ever I was just to be in contention to win. The race SUPPOSEDLY had a rabbit from Iona who was supposed to run 2:02 for the half. He ran 58 for the first quarter then dropped out....WEAK. So I was 60 at the quarter and I actually wanted to be a little slower so I backed off a tiny bit. We were 2:04 at the half and somewhere around 3:07-3:08 at the 1200. I had slid up into 3rd I think with 300 to go and felt really comfortable, and with 200 to go I felt really in control and just took over the lead and cruised in to run 3:52.5. Aerobically I felt great, my legs felt pretty good as well but on the last 50 meters or so I could feel them, but I know it is because I am not used to that pace. I was happy with the results for the day and then went for a nice and easy 4 mile cool down along the river and then stretched out while watching Bobby Curtis run 14:02, no big deal. The weather was beautiful, sunny and about 80 degrees. I did my normal 15 minute run 1 hour before and then my drills, followed by 4 slower longer strides, and then a couple of quicker ones on the track right before the race.

The next day I worked and then drove up to Boston to stay with Jeff and watch the Women's Olympic Trials marathon followed by the Boston Marathon on Monday. It was my first Boston Marathon experience and I felt that it was AWESOME and worth the trip. I didn't sleep as much as I wanted to or eat exactly what I wanted but it was still awesome. Rich Heffron and Jay Lumpkins were staying with us and they were running on Monday. They both ran awesome! Jay ran a 35 minute PR and ran 2:28:15 good for 38th overall and Rich ran 2:45 while only training 20 miles a week for the past 6 weeks due to injuries. It was awesome to watch. Then I drove back yesterday afternoon and followed up my drive with a workout up at Irvington. My legs felt heavy but it still went well for having driven 4 hours right before a workout.

Next on the schedule is the Oregon Twilight Meet on May 9th at the University of Oregon. I am pretty excited for that meet, it really should be fun. Plus I am gonna be staying with Jeff Caron more or less while I am out there. We are on the same flight from Salt Lake City to Eugene and then will be in the same hotel. Hopefully won't need to mooch too much off of his team for rides, but the possibility is there.

Wed. April 23, 2008
9 miles easy after work on BRX bike path

Tues. April 22, 2008
DROVE HOME FROM BOSTON
3 mile warmup, 3x800 1x400, 3 mile cool down
(2:13, 2:10, 2:05, 60)
Legs felt pretty heavy from driving

Mon. April 21, 2008
OFF - watched Boston Marathon

Sun. April 20, 2008
13 miles @ Fells in Boston with Jeff, Nieskins and Lansing

Sat. April 19, 2008
Easy 1hr run, legs are a little heavy

Fri. April 18, 2008
LARRY ELLIS INVITATIONAL, PRINCETON NJ
1500 meter Elite, 7:20 pm, 13th seed 4th heat
3:52.5, 1st in heat, 31st overall

Thurs. April 17, 2008
4 miles + strides

Wed. April 16, 2008
1 hour on BRX bike path

Tues. April 15, 2008
3 mile warmup, 2x800 2x400, 4 mile cooldown
(2:07, 2:06, 59, 60)
Nice night, felt very smooth

Mon. April 14, 2008
8 miles + strides

Sun. April 13, 2008
13 miles w/ Bill on Palisades path in NJ over GW bridge

Sat. April 12, 2008
3 mile warmup, 3x2 min hill 5x50 second hill, 3x25 second hill, 3.5 mile cooldown

Fri. April 11, 2008
9 miles easy with Kirby at Rockies
Kirby raced at Bear Mountain and won the 10k in 52:15.....WOW that is friggin painful

Signed up for a few meets

Ok, so the other day I booked 2 plane tickets. The first one was to LA to race on June 7th at the USATF Southern California Championships, which was the first meet that I ran at last year out in Cali. The other plane ticket is for the Oregon Twilight meet on May 9th. The only worry that I have about the Oregon Twilight is that I booked a plane ticket buuuuuuuut I am not sure whether or not I will be accepted. Kinda risky, but I would think that my times are good enough, but I just have to wait to hear back.

My first race is lined up for next Friday down at Princeton at the Larry Ellis Invitational where I will be running the 1500. Should be a good opener, not too crazy of competition but should still be very good. Then probably one more, maybe the Yale Springtime Invite where I would run the 800. Then off to Oregon. The Oregon meet will be sweet cause I will be meeting up with Jeff Caron on the 2nd plane that goes from Salt Lake City to Eugene, then hopefully we will be staying at the same hotel which is right across from campus. I hope that everything works out with the meet because I am really excited thinking about it.

New news about my housing as well. In a few weeks I will most likely be moving into an Apt. in Riverdale down in the Bronx like 1.5 miles from Van Cortlandt with Stephen and 2 other guys on the team. The apt. is pretty kick ass, really roomy, ridiculously nice area, quiet and really close to great training.


Thurs. April 10, 2008
9 miles w/ Josh at Rockies at 7 am

Wed. April 09, 2008
9 miles by myself on Bronx River Bikepath

Tues. April 08, 2008
3 mile warmup, 2x1200 1x800, 4 mile cooldown
(3:26, 3:24, 2:05)

Mon. April 07, 2008
8 miles on BRX bike path plus strides

Sun. April 06, 2008
14 miles w/ masters crew at Rockies - legs were a little tired. Ran the hilly side of the park and were moving at a good clip.

Sat. April 05, 2008
2.5 mile warmup, 1200 tempo, 6x400 hills, 6x150 hills, 3.5 mile cooldown
Good strong workout

Fri. April 04, 2008
9 miles w/ Stephen at the Rockies - River loop - Strides

Thurs. April 03, 2008
9 miles