M - AM 10 PM 6
T - AM 12
W - AM 5 PM Met Patrick, Karl, Bain and Jim at The Line in Rock Creek Park. We did our 3 minutes on, 1 minute off workout that winds through roads and trails. One thing about me is that I stink at running trails. Even on easy runs, I find myself falling behind. It actually went pretty well, though, for the first six reps -- proof that I am much more fit than when we did this months ago -- and I took my turn leading a tough one up a big hill on Ross Drive (I think). On the seventh we veered off the road toward an uphill trail, and the workout really started to choke me. Mission accomplished.
Th - AM 12 PM 4
F - AM 12
S - AM Gettysburg Alumni Race 5k XC - The Gettysburg College XC training camp lasts a week, and the last workout is always a 5k time trial. Beginning around 2005, the time trial was deemed the alumni race, and alums were invited to toe the line against the undergrads. I won this race as a senior in 2004, virtually tied with Andy Carmer in 2005, won in 2006, went to Africa in 2007, finished right behind winner Jeff Buttersworth in 2008 and in 2009 ... finished fourth in 17:05 for 5030 meters, my slowest time yet. Odd, too, because I am way more fit than I was last year, when I believe my time was 16:27. It was hot, very muddy and, honestly, the whole thing is pretty low key, as it serves no one well to go all out in late August with the big races in the middle of November. I really just ran in the pack most of the way; and suddenly there was less than 800 meters to go and I was running against a 1:53 half miler ... Gettysburg finished 6th in region last year, and it looks like they have an outside shot at making nationals in 2009. It is awesome to go back and see how hard they are working. Around 2000, the Centennial Conference and Mideast Region made a competive leap; Gettysburg was slow to adjust, but now we are really catching up. -- 10
S - 24 -- I was without a watch because Ironmans are designed to self destruct every six months. And so I set out from my apartment in SW with the penciled-in goal of 24 and made my way to the Capital Crescent Trail. Then I was in Bethesda, where we started last Sunday's run, and I hooked onto Georgetown Branch Trail and kept going for some reason -- knowing there was no way this loop was going to work (too long). I had started at 9:15. In Rock Creek Park, I stopped for water along Beach Drive and asked someone for the time. 11:30. Oh. Kept going and actually felt pretty good; looped past the zoo, past that area where we always stop for water (I really should know this all better by now) and then I got to the bottom of 24th Street and crossed the road -- I was thinking I could make it back to the Running Company at least and call Emily from there. But my body simply stopped, like a car out of gas. And so I walked up the hill, saw someone who looked reasonably nice, borrowed a cell phone and sweet Emily picked me up at the corner of Calvert and 24th. 24 is sort of a guess. It might have been longer; it might have been shorter, too.
Total 106
More later ...
Sunday, August 30, 2009
Friday, August 28, 2009
RITZ! AMERICAN RECORD!
Golden League meet in Zurich. Bekele keeps his winning streak. Unreal. Only very recently, Ritz split with Brad Hudson and joined the Alberto Salazar group. Now he breaks Bob Kennedy's record, which goes back to the mid '90s. Kennedy was the top runner in the U.S. at a time when the world running scene simply exploded; what once seemed unthinkable performances suddenly became commonplace, and Kennedy talks about that in this interview -- http://www.mensracing.com/athletes/interviews/2006/bobkennedy030706 -- which I recall reading some time ago.
Anyway, got a little distracted there. The results are below, and here is a link to the video: http://www.flotrack.org/videos/coverage/view_video/235529-2009-weltklasse-zurich/199912-kenenisa-wins-ritz-sets-ar-at-zurich
1.BEKELE, Kenenisa, ETH, WL, 12:52.32
2. SOI, Edwin, KEN, SB, 12:55.03
3. RITZENHEIN, Dathan USA, AR 12:56.27
4. CHEPKOK, Vincent, KEN, PB, 12:58.17
5. KIPSIRO, Moses, UGA, SB, 12:59.27
6. EBUYA, Joseph, KEN, SB, 13:00.22
7. MASAI, Moses Ndiema, KEN, 13:06.16
8. KIPRUTO, Silas KEN 13:09.08
9. KOMON, Leonard Patrick, KEN, 13:17.43
10. KOGO, Micah, KEN, 13:18.57
....
Anyway, got a little distracted there. The results are below, and here is a link to the video: http://www.flotrack.org/videos/coverage/view_video/235529-2009-weltklasse-zurich/199912-kenenisa-wins-ritz-sets-ar-at-zurich
1.BEKELE, Kenenisa, ETH, WL, 12:52.32
2. SOI, Edwin, KEN, SB, 12:55.03
3. RITZENHEIN, Dathan USA, AR 12:56.27
4. CHEPKOK, Vincent, KEN, PB, 12:58.17
5. KIPSIRO, Moses, UGA, SB, 12:59.27
6. EBUYA, Joseph, KEN, SB, 13:00.22
7. MASAI, Moses Ndiema, KEN, 13:06.16
8. KIPRUTO, Silas KEN 13:09.08
9. KOMON, Leonard Patrick, KEN, 13:17.43
10. KOGO, Micah, KEN, 13:18.57
....
Sunday, August 23, 2009
Training Aug. 17-23
Monday AM 6 PM 6
Tuesday AM 12
Wednesday PM workout at BCC with Dirk, Jake and Patrick. 4 by 1600 with 400 jog for rest; goal was to increase pace by five seconds per rep. Dirk, as he always does, set the pace, and did a great job. The weather, as it always is, was humid as hell, and I think we dealt with it well. 4:58, 4:53, 4:49, 4:58. I averaged 5:03 for this workout July 14; here, I averaged about 4:55. Obviously, I would have liked to have made it to 4:43 with Dirk on the last rep or, at the very least, have maintained or slightly increased the pace of the third rep. I was there until about 600 to go, and then I really tied up. Still, it was a good workout, and I think this hard running is going to pay off.
Thursday AM 12
Friday AM 12 PM 6
Saturday AM 12
Sunday AM Met Jake, Dirk, Max, Patrick and other Jake for an epic 21-ish-mile run that starts in Bethesda. Pace was very relaxed early on, but it got pretty quick through Rock Creek Park. The last couple miles were on the Georgetown Branch Trail and thus gave me nightmares of two crappy Parks Half Marathons; though Jake and Dirk had surged ahead I kept a fairly good rhythm. Again, this was very good training -- a lot of running at a decent pace with fairly tired legs. 2:21.
Afterward, we bought shaved ice from a street vendor unfazed by a swarm of bees. They were good -- really, really good. I drove home and met up with a friend and went to the Nats game and soaked up too much sun. Dirk, meanwhile, who is training for a duathalon race, capped his afternoon with a cycling workout.
Total - 103
Next week I have my annual alumni race, 5K XC, at Gettysburg College. Looks like we will do a midweek tempo.
Tuesday AM 12
Wednesday PM workout at BCC with Dirk, Jake and Patrick. 4 by 1600 with 400 jog for rest; goal was to increase pace by five seconds per rep. Dirk, as he always does, set the pace, and did a great job. The weather, as it always is, was humid as hell, and I think we dealt with it well. 4:58, 4:53, 4:49, 4:58. I averaged 5:03 for this workout July 14; here, I averaged about 4:55. Obviously, I would have liked to have made it to 4:43 with Dirk on the last rep or, at the very least, have maintained or slightly increased the pace of the third rep. I was there until about 600 to go, and then I really tied up. Still, it was a good workout, and I think this hard running is going to pay off.
Thursday AM 12
Friday AM 12 PM 6
Saturday AM 12
Sunday AM Met Jake, Dirk, Max, Patrick and other Jake for an epic 21-ish-mile run that starts in Bethesda. Pace was very relaxed early on, but it got pretty quick through Rock Creek Park. The last couple miles were on the Georgetown Branch Trail and thus gave me nightmares of two crappy Parks Half Marathons; though Jake and Dirk had surged ahead I kept a fairly good rhythm. Again, this was very good training -- a lot of running at a decent pace with fairly tired legs. 2:21.
Afterward, we bought shaved ice from a street vendor unfazed by a swarm of bees. They were good -- really, really good. I drove home and met up with a friend and went to the Nats game and soaked up too much sun. Dirk, meanwhile, who is training for a duathalon race, capped his afternoon with a cycling workout.
Total - 103
Next week I have my annual alumni race, 5K XC, at Gettysburg College. Looks like we will do a midweek tempo.
Wow
If Kenenisa Bekele, the best 5,000 and 10,000 meter runner on the planet, can outkick one of the fastest milers of all time (Bernard Lagat), how fast can this guy really run?
http://www.youtube.com/watch?v=5zblxSiFr8Y
A solid effort by Matt Tegenkamp.
http://www.youtube.com/watch?v=5zblxSiFr8Y
A solid effort by Matt Tegenkamp.
Saturday, August 22, 2009
Top Three at World Marathon Champs
Think Kenyan runners are tough? The winner, Abel Kirui, bounces and dances after flying across the line in 2:06.54. Emmanuel Kipchirchir Mutai pukes up his sports drink in the last mile enroute to 2:07.48 in hot weather.
http://www.youtube.com/watch?v=o0P2jse5ZCo&feature=related
Check out how fast the pace is from the gun: http://www.youtube.com/watch?v=Shwx2cyjEbc
http://www.youtube.com/watch?v=o0P2jse5ZCo&feature=related
Check out how fast the pace is from the gun: http://www.youtube.com/watch?v=Shwx2cyjEbc
Wednesday, August 19, 2009
Training Aug 10 - 16
Monday - AM 10 PM 4
Tuesday - AM 10 PM 4
I am doing my recovery runs as slow as I need to in order to be ready for the week's key workouts. I am also going out of my way to run on grass, and seem to be carving a trail through the field in West Potomac Park behind the FDR memorial. In the afternoons, I train on the treadmill at the gym, which is boring, yes, but isn't training inside an ice box more conducive to not feeling like hell all the time?
Wednesday
AM - 3
PM - two sets of 1600, 1200, 800; 400 jog between everything. Hung in with the group as long as I could. Legs were tight. Fell off slightly in the second half, but not much. 4:54, 3:38, 2:22; 4:58, 3:40, 2:25 - 11
Thursday - AM 10 PM 5
Friday - AM 14
Saturday - AM 9
Sunday - This is becoming a staple workout for us each training cycle. We meet at Angler's Inn on the C&O Towpath, pile into cars and head up to Riley's Lock. We warm up two miles and then begin 4 sets of 2 miles hard, 1 mile easy at Mile 23. It was boiling. Dirk and Karl were setting the pace, and the rest of us did our best to keep up. Usually, one aims for half marathon pace, but when its this hot, even half marathon pace feels all out. The first was smooth: 10:44. For the second, I really dug in, continuing the trend of not thinking, and I was surprised to see we only hit 10:27, because it felt like 10:00. The third was 10:44 -- went out hard and bit it. Last was over 11; I was too bleary-eyed to say for sure. 11:05? I didn't quite have the power in the second mile of each of the last reps, but I was still pleased with the workout. We added on whatever to get 17.
Total - 96 (Didn't need to slog out 13 on Saturday; I knew what was coming on Sunday.)
Tuesday - AM 10 PM 4
I am doing my recovery runs as slow as I need to in order to be ready for the week's key workouts. I am also going out of my way to run on grass, and seem to be carving a trail through the field in West Potomac Park behind the FDR memorial. In the afternoons, I train on the treadmill at the gym, which is boring, yes, but isn't training inside an ice box more conducive to not feeling like hell all the time?
Wednesday
AM - 3
PM - two sets of 1600, 1200, 800; 400 jog between everything. Hung in with the group as long as I could. Legs were tight. Fell off slightly in the second half, but not much. 4:54, 3:38, 2:22; 4:58, 3:40, 2:25 - 11
Thursday - AM 10 PM 5
Friday - AM 14
Saturday - AM 9
Sunday - This is becoming a staple workout for us each training cycle. We meet at Angler's Inn on the C&O Towpath, pile into cars and head up to Riley's Lock. We warm up two miles and then begin 4 sets of 2 miles hard, 1 mile easy at Mile 23. It was boiling. Dirk and Karl were setting the pace, and the rest of us did our best to keep up. Usually, one aims for half marathon pace, but when its this hot, even half marathon pace feels all out. The first was smooth: 10:44. For the second, I really dug in, continuing the trend of not thinking, and I was surprised to see we only hit 10:27, because it felt like 10:00. The third was 10:44 -- went out hard and bit it. Last was over 11; I was too bleary-eyed to say for sure. 11:05? I didn't quite have the power in the second mile of each of the last reps, but I was still pleased with the workout. We added on whatever to get 17.
Total - 96 (Didn't need to slog out 13 on Saturday; I knew what was coming on Sunday.)
Thursday, August 13, 2009
Training last week
A down week after 7 weeks up ...
M - 10
T - 10
W -11 -- 2k, 1600, 1200, 800, 400 -- 6:29, 4:57, 3:38, 2:21, 65 - 11
Th - 10
F - 9
S - 5k - 15:58 - 10
S - 20
Total - 80
Working on my first 100 this week. Tough workout coming up on Sunday.
M - 10
T - 10
W -11 -- 2k, 1600, 1200, 800, 400 -- 6:29, 4:57, 3:38, 2:21, 65 - 11
Th - 10
F - 9
S - 5k - 15:58 - 10
S - 20
Total - 80
Working on my first 100 this week. Tough workout coming up on Sunday.
Wednesday, August 12, 2009
Asbury Park 5k
This was only my second race of the summer, and it was my first time under 16 minutes, as noted in an earlier post, since 2005. 2005, coincidentally, is the year I moved up to the marathon, and thus the year my training changed to emphasize strength and more strength.
But this summer has been about getting back to the basics: running free as opposed to under control and getting some of that anaerobic fitness back. It started at the B.C.C. track on Wednesday nights in early July, as my post-Frederick recovery phase was flowing into a buildup to the buildup. (What a cruel sport!)
At the track I run with guys who are faster and better than me. I run in the back and try not to think. It has been working: Today, for instance, I ran 4:54 (1600), 3:38 (1200) and 2:20 (800) for the first half of the workout and only a bit slower in the second half, in which the reps were the same as in the first.
5k on the roads is a tough, tough race, and I went into the race this week not expecting to feel comfortable for even a step. I did not feel optimal warming up; I did not worry about it, either. It was a loop course and thus the heavy Jersey shore winds were a help on one side and quite the obstacle on the other.
This is Asbury Park. This is the home of Springsteen and the Stone Pony, where I would say I had some of my most formative music experiences.
This was my Dad's second race 28 years ago. Bill Rodgers won. Afterward there was a question and answer session with him and George Sheehan. There was no chairs. They sat on the floor in a big circle. Glory days.
Dad and I balance each other. When he says we should drive down to the race the night before because the morning registration will take forever, I tell him it will take less than a minute and thus it is not worth the extra drive. And I am right. When he says, in the morning, hey, boy, it is time to go, we are going to miss out on prime parking ... he is right.
I passed through the mile in 4:55. We made a U-turn and the wind blasted us. We briefly ran in a line of three. There were three ahead. Maybe, then, I backed off a little when I should have pressed, because they pulled ahead, and they stayed just barely ahead of me the rest of the way. Two miles in 10:07. Not bad; remember the wind.
The last mile I am racing. There are three within 10 seconds. But I can't gain any ground. We hit the boardwalk and the wind is howling and the finish line looks like it's a mile away and my watch says 14:40. Shit! I put my head down, swing my arms. I am sooo slloooowww. But, hey, I snuck under 16. 15:57 chip time.
For now, that's all that really matters.
I am officially registered for the Philadelphia Distance Run and the Philadelphia Marathon.
An Asbury Park Press article and results are here: http://www.jsrc.org/.
Nick Pellegrino, a great New Jersey runner, won the race in 15:07.
But this summer has been about getting back to the basics: running free as opposed to under control and getting some of that anaerobic fitness back. It started at the B.C.C. track on Wednesday nights in early July, as my post-Frederick recovery phase was flowing into a buildup to the buildup. (What a cruel sport!)
At the track I run with guys who are faster and better than me. I run in the back and try not to think. It has been working: Today, for instance, I ran 4:54 (1600), 3:38 (1200) and 2:20 (800) for the first half of the workout and only a bit slower in the second half, in which the reps were the same as in the first.
5k on the roads is a tough, tough race, and I went into the race this week not expecting to feel comfortable for even a step. I did not feel optimal warming up; I did not worry about it, either. It was a loop course and thus the heavy Jersey shore winds were a help on one side and quite the obstacle on the other.
This is Asbury Park. This is the home of Springsteen and the Stone Pony, where I would say I had some of my most formative music experiences.
This was my Dad's second race 28 years ago. Bill Rodgers won. Afterward there was a question and answer session with him and George Sheehan. There was no chairs. They sat on the floor in a big circle. Glory days.
Dad and I balance each other. When he says we should drive down to the race the night before because the morning registration will take forever, I tell him it will take less than a minute and thus it is not worth the extra drive. And I am right. When he says, in the morning, hey, boy, it is time to go, we are going to miss out on prime parking ... he is right.
I passed through the mile in 4:55. We made a U-turn and the wind blasted us. We briefly ran in a line of three. There were three ahead. Maybe, then, I backed off a little when I should have pressed, because they pulled ahead, and they stayed just barely ahead of me the rest of the way. Two miles in 10:07. Not bad; remember the wind.
The last mile I am racing. There are three within 10 seconds. But I can't gain any ground. We hit the boardwalk and the wind is howling and the finish line looks like it's a mile away and my watch says 14:40. Shit! I put my head down, swing my arms. I am sooo slloooowww. But, hey, I snuck under 16. 15:57 chip time.
For now, that's all that really matters.
I am officially registered for the Philadelphia Distance Run and the Philadelphia Marathon.
An Asbury Park Press article and results are here: http://www.jsrc.org/.
Nick Pellegrino, a great New Jersey runner, won the race in 15:07.
Saturday, August 8, 2009
15:58
Snuck under. Passed two miles in 10:07; last mile was dead into the wind. Cool weather in Asbury Park. 6th place.
More later ...
Tuesday, August 4, 2009
June 20, 2005
The last time I broke 16? 4 years!
I was fifth man on the Runner's High squad that dominated the USATF-NJ 5k Road Championships. My hair was very long and Sam Adam's set up a free post-race beer table.
4th Nick Pellegrino - 14:57
7th Rob Defilippis - 15:13
9th Bill Hoffman - 15:20
10th Tom Falvey 15:27
13th Me - 15:37
http://www.compuscore.com/cs2005/june/pres1.htm
Note: Gene Mitchell, Running Company owner, was second.
Must stay focused in the last mile this Saturday. It's going to hurt.
I was fifth man on the Runner's High squad that dominated the USATF-NJ 5k Road Championships. My hair was very long and Sam Adam's set up a free post-race beer table.
4th Nick Pellegrino - 14:57
7th Rob Defilippis - 15:13
9th Bill Hoffman - 15:20
10th Tom Falvey 15:27
13th Me - 15:37
http://www.compuscore.com/cs2005/june/pres1.htm
Note: Gene Mitchell, Running Company owner, was second.
Must stay focused in the last mile this Saturday. It's going to hurt.
Sunday, August 2, 2009
July 27 - Aug. 2
Monday - AM 10 PM 4
Tuesday - 13 easy
Wednesday - Worked out on track with Dirk De Heer, Karl Dusen and Patrick Murphy. Workout was 2 sets of 3 times 1K. Rest was 200 meter jog between intervals and a 600 jog between sets. Drafting off a very talented group, I ran my best 5k-10k-style workout in quite some time, averaging 3:02. Averaging this for 6 by 1K is much better than 16:10 on the roads, and it makes me remember how much I used to love running on the track in college. After struggling through XC and putting in a big winter break, in the spring (finally) I would find a groove. Can I go sub 16 in New Jersey Aug. 8? - 11
Thursday - PM 10 on treadmill
Friday - AM 12 PM 5
Saturday - 10 with team. Some of us were hurting some from Christopher Raabe's victory party the night prior, but I don't think we ran like it.
Sunday - 18 with team. We ran through the roads of Rock Creek Park and got nailed by a rainstorm. Felt a bit tired today. The goal was to go 20, but by 2 hours my body had had enough. Went to a late Saturday night movie and the lack of sleep hurt me. Reminds me of what the narrator says in the "Big Lebowski" ... Well, sometimes you eat the bar, and sometimes, well, the bar eats you.
Total - 93
After seven straight weeks up -- 72 to 93 --I will come down a bit next week (80) and then begin a true marathon buildup.
Tuesday - 13 easy
Wednesday - Worked out on track with Dirk De Heer, Karl Dusen and Patrick Murphy. Workout was 2 sets of 3 times 1K. Rest was 200 meter jog between intervals and a 600 jog between sets. Drafting off a very talented group, I ran my best 5k-10k-style workout in quite some time, averaging 3:02. Averaging this for 6 by 1K is much better than 16:10 on the roads, and it makes me remember how much I used to love running on the track in college. After struggling through XC and putting in a big winter break, in the spring (finally) I would find a groove. Can I go sub 16 in New Jersey Aug. 8? - 11
Thursday - PM 10 on treadmill
Friday - AM 12 PM 5
Saturday - 10 with team. Some of us were hurting some from Christopher Raabe's victory party the night prior, but I don't think we ran like it.
Sunday - 18 with team. We ran through the roads of Rock Creek Park and got nailed by a rainstorm. Felt a bit tired today. The goal was to go 20, but by 2 hours my body had had enough. Went to a late Saturday night movie and the lack of sleep hurt me. Reminds me of what the narrator says in the "Big Lebowski" ... Well, sometimes you eat the bar, and sometimes, well, the bar eats you.
Total - 93
After seven straight weeks up -- 72 to 93 --I will come down a bit next week (80) and then begin a true marathon buildup.
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