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.
Thursday, August 13, 2009
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.
Sunday, July 26, 2009
July 12 - July 26
M - AM 8 PM 5
T - 10
W - Workout at BCC with team, 4 by 1 mile workout (see older post)
Th - 10
F - 10, 5 strides
S - 18
S - 7
Total - 80
M - 12
T - AM 8 PM 4
W - AM 20 minutes easy, 10 minutes at tempo effort, 5 minutes easy, 10 by 1 min at 5k effort, 1 minute jog on grass in West Potomac Park, 15 minutes easy - 11 - continuous workout
PM root canal
Th - AM 10 PM 5
F - 11
S - Crystal City Twilighter - 16:10, 25th place, 10 seconds faster than last year - 9
S - 15
Total - 85
A video of the race -- commenting on the GRC and Pacers rivalry -- by the one and only filmmaker known as Tow Path: http://vimeo.com/5795097
T - 10
W - Workout at BCC with team, 4 by 1 mile workout (see older post)
Th - 10
F - 10, 5 strides
S - 18
S - 7
Total - 80
M - 12
T - AM 8 PM 4
W - AM 20 minutes easy, 10 minutes at tempo effort, 5 minutes easy, 10 by 1 min at 5k effort, 1 minute jog on grass in West Potomac Park, 15 minutes easy - 11 - continuous workout
PM root canal
Th - AM 10 PM 5
F - 11
S - Crystal City Twilighter - 16:10, 25th place, 10 seconds faster than last year - 9
S - 15
Total - 85
A video of the race -- commenting on the GRC and Pacers rivalry -- by the one and only filmmaker known as Tow Path: http://vimeo.com/5795097
Thursday, July 16, 2009
Interview with Christopher Raabe
Raabe, a D.C. runner who runs for The Running Company, recently became the first American in many years to win Grandma's Marathon. He ran 145 MPW in preparing.
http://dailynews.runnersworld.com/2009/07/a-brief-chat-with-christopher-raabe.html
Had a decent 3 by 1 mile workout last night with the team. My 4 by 1 mile workout, on the other hand, was not as good ... But I am fairly sharp for this stage in my training. We've had an awesome group lately, and I just try to hang on.
4 by 1 mile (one lap jog for rest): 5:03, 4:58, 5:00, 5:10
http://dailynews.runnersworld.com/2009/07/a-brief-chat-with-christopher-raabe.html
Had a decent 3 by 1 mile workout last night with the team. My 4 by 1 mile workout, on the other hand, was not as good ... But I am fairly sharp for this stage in my training. We've had an awesome group lately, and I just try to hang on.
4 by 1 mile (one lap jog for rest): 5:03, 4:58, 5:00, 5:10
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