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.
Sunday, August 23, 2009
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.
Subscribe to:
Posts (Atom)