Well, I don't really have anything to say. I need to get my eating habits in order though and do a better job of doing the little things like core exercises and strengthening. Running is going fairly well right now although I felt a little sick in my stomach lately and have been going to the bathroom on every run. My brother has been really sick though like flu but longer.
Friday 7.5 + 6 x 10" hills
Saturday 45' easy
Sunday 88' easy
Monday 50' easy
Tue. 50' + 6 hills
Wed. 64' easy w/ 22:30 at 5:40-5:30 pace (too hard)
Thur. 50' easy
Fri. AM: 60' easy+ 6 hills PM: 28' easy
Sat. 50' easy
Sun. 92' easy starting very slow and finishing faster + 4 strides
66 miles for the week.
76 planned for next week
85 planned for the week after that. Hopefully all goes well.
Sunday, December 31, 2006
Thursday, December 21, 2006
Last Week's Training 12/21
I had a pill with a camera on it run through my G-I tract today. Long story short, I was hooked up to this massive data recorder device all day so I couldn't run until about 5PM. I worked from 12-4P which was fine because I just stocked shoes in the back for the most part. However, the subway ride was interesting because I looked like a suicide bomber - so I wore a big jacket and made the best of it - no one looked at me twice and this thing I was wearing on the front of my waist was about the size of a small dictionary.
Thursday Dec. 14 7 mi. easy
Fri. Dec. 15 8 mi. easy + 6 x 10" hills in riverside park
Saturday 7 mi. easy
Sunday 10.5 mi. easy
Mon. 7 mi. moderate + 4 x morningside park stairs (30")
Tue. 7 mi. slow
Wed. (evening finished exams!) 9.5 mi. w/ 18' @ 5:45 pace
Thur. Dec. 21 7 mi. easy
Thursday Dec. 14 7 mi. easy
Fri. Dec. 15 8 mi. easy + 6 x 10" hills in riverside park
Saturday 7 mi. easy
Sunday 10.5 mi. easy
Mon. 7 mi. moderate + 4 x morningside park stairs (30")
Tue. 7 mi. slow
Wed. (evening finished exams!) 9.5 mi. w/ 18' @ 5:45 pace
Thur. Dec. 21 7 mi. easy
Sunday, December 17, 2006
Ben's Training 12/17
Just get out there every single day of the week - you will gain a heck of a lot more from running 5 days a week for 2 successive weeks then any single hard training will give you at this time. If you can put together a string of two weeks of running at least 5 days out of every 7, we will start real workouts. Until then, your training goal is to just get out there and run 5 days a week.
If you want, alternate between the following two runs but really it does not matter - get out there everyday!
10' jog warmup, 3' hard running, 4' jogging, 3' hard running, 10' jogging cooldown
8' jogging, 6 x (1 'hard running, 2' jogging), 8 ' jogging
If you want, alternate between the following two runs but really it does not matter - get out there everyday!
10' jog warmup, 3' hard running, 4' jogging, 3' hard running, 10' jogging cooldown
8' jogging, 6 x (1 'hard running, 2' jogging), 8 ' jogging
Wednesday, December 13, 2006
Week's Training 12/13
So we did a nice little 2 mile pickup in the run today but it started raining right as we went so that sucked - but it never really got too bad. I was rolling enough to make it feel like it wasn't just a fast normal run - still not really a workout though. It was somewhere in between.
Today: 8 miles w/ 12' @ 5:30 pace in Central Park
Yesterday: 7 miles easy
Monday: 7 miles + 3 x 45" stairs + 30' Stationary bike in evening
Sunday (about 50 miles for the last week): 7 miles easy
Saturday: 10.5 miles + 6 strides
Friday: 7 miles + 6 x 10" hills
I'm lifting with these resistance band things on Tuesday and Friday afternoons these days. But I talked to my coach today and we decided that cross training was probably not the best idea now - I should just take it easy and rest now. The hard work is coming soon.
Today: 8 miles w/ 12' @ 5:30 pace in Central Park
Yesterday: 7 miles easy
Monday: 7 miles + 3 x 45" stairs + 30' Stationary bike in evening
Sunday (about 50 miles for the last week): 7 miles easy
Saturday: 10.5 miles + 6 strides
Friday: 7 miles + 6 x 10" hills
I'm lifting with these resistance band things on Tuesday and Friday afternoons these days. But I talked to my coach today and we decided that cross training was probably not the best idea now - I should just take it easy and rest now. The hard work is coming soon.
Sunday, December 10, 2006
Cross Training
I just watched some clips from the Big Mazungo, a video about Craig Mottram, and does a wide variety of cross training. From what I understand he also runs about 85-120 miles per week year round. As a side note I also understand Lornah Kiplagat rides the bike a couple times a week to augment her running. I'm going to add some of this to my training - I have done it in the past and it seems smart.
2 x per week lifting as advocated.
1 x per week core in addition
Weeks 1-8 starting dec. 10
1. 1 x 30' Bike @ 130 HR, 1 x 45' Bike @ 135, 1 x 40' Bike @ 140
2. 1 x 45' Bike @ 140, 1 x 60' Bike @ 135, 1 x 40' Bike @ 140
3. 1 x 60' Bike @ 140, 1 x 75' Bike @ 135, 1 x 30' Bike @ 135
4. 1x 70' Bike @ 140, 1x90' Bike @ 135, 1 x30' Bike @ 140
5. 1x60' Bike @ 143, 1x 90' Bike @ 138, 1 x 30' Bike @ 140
From here until the end of indoors:
Race week:
1x 60' @ 140, 1x 30' @ 130
Non-Race week,
2x 60' @ 140
No Race for 3 + weeks
1x80 @ 140, 1x60 @ 140, 1x35 @ 135
And of course we will try to average 70 miles per week running from today until June. Lets see how it goes.
2 x per week lifting as advocated.
1 x per week core in addition
Weeks 1-8 starting dec. 10
1. 1 x 30' Bike @ 130 HR, 1 x 45' Bike @ 135, 1 x 40' Bike @ 140
2. 1 x 45' Bike @ 140, 1 x 60' Bike @ 135, 1 x 40' Bike @ 140
3. 1 x 60' Bike @ 140, 1 x 75' Bike @ 135, 1 x 30' Bike @ 135
4. 1x 70' Bike @ 140, 1x90' Bike @ 135, 1 x30' Bike @ 140
5. 1x60' Bike @ 143, 1x 90' Bike @ 138, 1 x 30' Bike @ 140
From here until the end of indoors:
Race week:
1x 60' @ 140, 1x 30' @ 130
Non-Race week,
2x 60' @ 140
No Race for 3 + weeks
1x80 @ 140, 1x60 @ 140, 1x35 @ 135
And of course we will try to average 70 miles per week running from today until June. Lets see how it goes.
Thursday, December 7, 2006
The Run 12/7/06
I ran at 6AM this morning so I could see Ben while he was doing his workout.
Today: 7 mi. easy
Yesterday: 7 mi. easy
Tuesday: 6.5 mi. with 2 x 1 mi. at a steady pace ~5:50.
Monday: 6 mi. easy + 3 x Morningside Park Stairs
Today: 7 mi. easy
Yesterday: 7 mi. easy
Tuesday: 6.5 mi. with 2 x 1 mi. at a steady pace ~5:50.
Monday: 6 mi. easy + 3 x Morningside Park Stairs
Ben's Training 12/8-12/17 Revised
December 7: 5 X 1 lap of Central Park Cinder Track w/ 3-4' recovery
December 8. 2x 5' Steady Running
Warmup 10' then pick it up for 5 minutes and then bring it back down to a jog for 3 minutes. You should not need to walk during the 3' jog. You don't need to kill yourself on this run. After 3 minutes of jogging pick it back up again for 5' steady and then slow it back down to a jog and jog back home 10'. Again, you should not need to walk at all, you can jog slowly, but the goal is primarily to jog/run for 33 minutes without stopping.
Dec. 9/10 (weekend) try to get in one 20 minute easy jog this weekend take the other day off
if you are not able to get it in and just play paintball it is not the end of the world
Dec. 11 Strength Workout on Morningside Drive hill similar to last week.
10' warmup +
2 x 80m @ 50% w/ 10 pushups and 10 squats after each hill - walk/jog down for recovery.
1 x 80m @ 100% w/ 10 pushups and 30 situps after each hill - walk back on all the rest.
1 x 200m @ 80% until the crest then FAST the last 50 m. do 10 squats and 10 pushups after.
1 x 80m 100% w/ 10 squats and 30 situps after
1 x 200m @ 80% until the crest and then FAST. 15 squats and 8 pushups after
1x 50m on the steepest part FAST.
then cool down 10 minutes and stretch.
December 12. get in 35' of running with a 10' easy warmup and cooldown + 15' at a steady run pace
December 13. 7 x 1/2 lap on central park track w/ 2:30 jogging/walk recovery after each 1/2 lap run.
December 14. at least 30' of easy running. you choose how - you can do one of those pickup workouts if you feel like it.
December 15. 2 x 2 laps on the central park track w/ 5-7 minutes jog/walk rest between each 2 lap run.
The first interval should feel like your last, but don't go so hard right at the beginning that you die at the end. Go as hard as you can so that you can finish the interval, then rest. 5-7 minutes and do it again. Then you're done for the day. Cool down slowly and stretch.
December 16/ 17 weekend, rest one day, 20' jogging the other if you are able
December 8. 2x 5' Steady Running
Warmup 10' then pick it up for 5 minutes and then bring it back down to a jog for 3 minutes. You should not need to walk during the 3' jog. You don't need to kill yourself on this run. After 3 minutes of jogging pick it back up again for 5' steady and then slow it back down to a jog and jog back home 10'. Again, you should not need to walk at all, you can jog slowly, but the goal is primarily to jog/run for 33 minutes without stopping.
Dec. 9/10 (weekend) try to get in one 20 minute easy jog this weekend take the other day off
if you are not able to get it in and just play paintball it is not the end of the world
Dec. 11 Strength Workout on Morningside Drive hill similar to last week.
10' warmup +
2 x 80m @ 50% w/ 10 pushups and 10 squats after each hill - walk/jog down for recovery.
1 x 80m @ 100% w/ 10 pushups and 30 situps after each hill - walk back on all the rest.
1 x 200m @ 80% until the crest then FAST the last 50 m. do 10 squats and 10 pushups after.
1 x 80m 100% w/ 10 squats and 30 situps after
1 x 200m @ 80% until the crest and then FAST. 15 squats and 8 pushups after
1x 50m on the steepest part FAST.
then cool down 10 minutes and stretch.
December 12. get in 35' of running with a 10' easy warmup and cooldown + 15' at a steady run pace
December 13. 7 x 1/2 lap on central park track w/ 2:30 jogging/walk recovery after each 1/2 lap run.
December 14. at least 30' of easy running. you choose how - you can do one of those pickup workouts if you feel like it.
December 15. 2 x 2 laps on the central park track w/ 5-7 minutes jog/walk rest between each 2 lap run.
The first interval should feel like your last, but don't go so hard right at the beginning that you die at the end. Go as hard as you can so that you can finish the interval, then rest. 5-7 minutes and do it again. Then you're done for the day. Cool down slowly and stretch.
December 16/ 17 weekend, rest one day, 20' jogging the other if you are able
Monday, December 4, 2006
How I Got Here: Part II
Here are some more periods of training from past logs:
Format:
Date
AM run
PM run
Description
Strides
January to May 2006
16-Jan 2006
0
50
easy + strides
4
17-Jan
0
65
15' w/u + 5*5' on 3' off - w/ team felt easy + 10' c/d
18-Jan
0
70
easy, felt broken down
19-Jan
35
45
easy
20-Jan
0
30
easy
3*150
21-Jan
0
5.5 mi.
1 mi. w/u + 2:44 1k!?! + 4 mi.c/d SLOW!
6
1/22/2006, 50
0
0
off
23-Jan
0
50
easy
4*100
24-Jan
0
10 mi.
15 wu/cd+7*1k@3:19w/1'rest +4' jog+500-300-200(83-50-33)
4*100
25-Jan
0
10mi.
easy in Central
26-Jan
0
50
easy
27-Jan
0
9 mi.
15 wu/cd + 3*(4*400m) 71,69,66 w/ 300-200-100/400m jogs
4*100
28-Jan
0
91
easy @VCP
1/29/2006 56
0
0
day off
30-Jan
35
45
easy
4*100
31-Jan
0
9 mi.
12*45 sec. hills on Riverside Drive
1-Feb
0
70
easy in Central
2-Feb
0
40
easy started to get a cold here
6*100
3-Feb
0
50
15 w/u + 10' Res. Loop + 25' c/d
4-Feb
0
25
easy
2/5/2006 59
0
10 mi.
21 w/u + strides + 15:18 5k + 3.5 c/d
6*60m
6-Feb
0
40
easy
7-Feb
0
0
off-resting because of cold
8-Feb
50
0
easy in Central - a feel good run
4*100
9-Feb
0
45
easy - felt crappy, still a little sick on 2/9 and 2/10
10-Feb
0
10 mi.
15 w/u + 8*(400m@72, 200m @ 32.5) + 15 c/d, felt too hard
4*100
11-Feb
0
90 +/-
easy @VCP, felt a little tired
2/12/2006, 48
0
35
easy on treadmill - BIG BLIZZARD, feeling a little better
13-Feb
0
50
easy in Central + 1.5 miles strides, jogs and drills
4*160
14-Feb
0
55
too fast in Central
15-Feb
0
12mi.
3w/u,c/d,3*1k~3:14w/1'rec.+5*(3-2-1)~49,33,14 w/2-1-3 rec.
16-Feb
0
45
EASY IN CENTRAL
17-Feb
0
4 mi.
easy
18-Feb
0
8.5 mi.
3.5 w/u, 4c/d + 1mi. (4:30) haha - I suck!
4*100
2/19/2006,60
0
80
GOAL: 52" 400m by end of outdoors
20-Feb
0
5.5mi.
easy - feeling shitty
21-Feb
0
7.5 mi
2.5 w/u+1.5c/d + 2*1k @75 + 2*3-2-1 @ 50-33-14
4*100
22-Feb
0
5 mi.
easy - felt sick so cut yesterday's workout short
23-Feb
0
3.5 mi.
easy
24-Feb
0
6.5 mi.
2.5 w/u+1.5c/d + 8:46.2 3k, trashed afterwards
6*60
25-Feb
0
0
day off, feeling a little better by the evening
2/26/2006, 40
0
12.5 mi.
steady pace in Central - calf tight
27-Feb
0
49
easy
28-Feb
0
50
easy
1-Mar
0
75
progressive - sub 6:00 for the last 30 min.
6*100
2-Mar
~36
45
easy, 12.5 on the day
3-Mar
0
59
15 w/u+15'@~5:30+10'@~5:15+19c/d - probably faster
4-Mar
0
95
easy - very slow, new shoes NB 890
5*100
3/5/2006, 65
0
30
super easy shakeout, massage yesterday
6-Mar
~32
50
easy both, drills in morn., strides afternoon
6*100
7-Mar
0
12 mi.
2k-16-12-8-4@6:15,4:58,3:45,2:24,64 w/ 4:30 steady rec.
4*100
8-Mar
0
75
15 w/u+10' @5:30 + 10' easy + 10' @ 5:20 + 30' c/d on Res.
9-Mar
48
32
easy
10-Mar
10mi.
0
15w/u+2*3k@~9:45 + 1*mile @ 5:01 DEAD
4*100
11-Mar
0
95
not easy enough at Delbarton - too many hills - need rest
5*100
3/12/2006, 73
0
2 mi.
warm-up + stretch
13-Mar
46
20
easy morning + drills, faster late+6*100 w/2@14.6 &4@13.8
6*100
14-Mar
0
10 mi.
16*400w/ 40" 100m jog, 8@73, 8@71, not too bad-still sick
4*100
15-Mar
0
77
first easy then 20-30 min. @ 6:00 pace starting at 45'
16-Mar
32
50
easy, morningside and central
17-Mar
0
11 mi
2.5w/u&c/d+6400@20:33+6*300-3@49,3@47-48
4*100
18-Mar
0
95
easy @ the Rockies
3/19/2006, 72
3 mi.
0
easy
20-Mar
0
50
easy then 6 strides in 14.8-14.0
6*100
21-Mar
0
12.5 mi.
2k-16-12-8-4@6:00,4:54,3:40,2:23,63 w/ 5:45 steady rec.
4*100
22-Mar
6.5 mi.
0
easy
23-Mar
0
10mi.
2.3mi w/u,c/d+ 6.4k@21:04+ 6*100 (14.5-14.3)
10*100
24-Mar
0
37
very easy
25-Mar
0
10mi.
Races:2 w/u+1.5k@~4:15+1mi.+1.5mi.+800@~2:09+3.5mi.
10*80
3/26/2006, 64
0
12.5 mi.
easy + strides in Central
5*100
27-Mar
0
55
easy in Central
28-Mar
0
10mi.
4.5mi+3*1.6k@~5:03+2*600(400@70,200@29)+1.6k@4:54
4*100
29-Mar
0
55
easy
30-Mar
0
40
easy - ITB/ Hip issues
31-Mar
0
3.5 mi.
easy + strides
5*100
1-Apr
0
9.5 mi.
Rider Meet: 1500m 4:12, 800m 2:08 -that felt very hard
6*100
4/2/2006, 45
0
0
feel sick/tired -day off
3-Apr
0
61
easy + strides
4*100
4-Apr
0
9.5 mi.
8-1k-8-8-1k-8-8 @ 5:05 pace w/ 1' recovery- felt HARD!
4*100
5-Apr
0
40+
easy in Central
6-Apr
0
20
easy in Riverside
7-Apr
0
7 mi
on a track in Princeton for 4.5 mi. or so @ 75 pace…
5*100
8-Apr
0
8 mi.
easy in Central - DEAD
4/9/2006, 54
0
10 mi.
easy in Central - DEAD
10-Apr
0
50
easy -TIRED
11-Apr
0
9 mi.
3.5mi. easy + 12-10-8-12-10-8 @ ~76 pace w/1' rec. jogs+ 7' rest + 1600m - 4:34 (66,68,70,70)
4*100
12-Apr
0
60
easy
13-Apr
0
50
easy
14-Apr
0
9 mi.
5mi easy + 2*(2*800@74+8*200@33) - easy workout
4*100
15-Apr
0
44
easy, Ferritin 16, Hgb:15.2,RBC: 4.67, HCT: 45.2
4/16/2006, 60
0
78
easy @ VCP
17-Apr
0
8mi.
15 w/u + 10*300m @~49.5 w/ 30" 100m jog rest + 17 c/d
4*100
18-Apr
0
47
easy in Central (felt good) massage in Evening
19-Apr
0
5 mi.
3mi easy + 5*200m @ 28.5,29.0,28.5,28.8,29.3
2*100
20-Apr
0
5.5 mi.
easy
21-Apr
0
20
easy
22-Apr
0
25
easy
4/23/2006, 42
0
9 mi.
15' easy + 4mi. (5:08, 4:59, 5:17, 5:09 = 20:33) in Central + 25' easy
24-Apr
0
60
feel good today, comfortably running in CP
25-Apr
0
5mi.
2*400m @ 59,60
4*100
26-Apr
0
47
easy in Central
27-Apr
0
4.5mi.
4*200m @~31 (fast stride effort)
2*100
28-Apr
0
4mi.
easy in Central
29-Apr
0
2.5mi.
easy in Riverside
4/30/2006, 39
0
7 mi
15:36 5k @ Yale - What is going on?
6*100
1-May
0
70
easy in Central
2-May
0
40
easy in Riverside
3-May
0
50
17 w/u + 18' Tempo + 15' c/d
4*100
4-May
0
70
moderate in central
5-May
0
0
off
6-May
0
60
15w/u + 15*(1' on, 1' easy) +15 c/d
5/7/2006, 59
0
86
easy
4*100
Indoors 2005
(new shoes) Monday January 17
49
Easy
18-Jan
9.5 miles
Workout (felt bad - cold, hard) 9 *45 second hill (out of 12)
19-Jan
78
Easy VCP
20-Jan
70
Easy Run in Central (time includes strides + jog recoverys)
21-Jan
10 miles
2.5 w/u, 3*2m cutdown w/400m (2:00) rec.(11:00,10:41,10:13) + 1m cooldown - last interval felt a little too tough I think
22-Jan
90
Easy
1/23/2005 Week: 71
55
Easy - Treadmill
24-Jan
55
Easy + 6 strides in Riverside
25-Jan
9 miles
30 w/u 12*36second hill Riverside Drive 15 c/d
26-Jan
10.5 miles
Easy, but Good pace
27-Jan
8.5 miles
Easy Recovery + 7 strides
28-Jan
8 miles
4.05 mile tempo in central park 21:40 (5:18 pace)
29-Jan
6.5 miles
40 easy
1/30/2005 58
7.5 miles
1 mile morning shakeout + 2:38 1000m + wu/cd
31-Jan
79
Easy across GW
1-Feb
9 miles
30 w/u 12*28 second hill Riverside Drive 10 c/d
2-Feb
~68-70
Easy up past GW bridge- no time
3-Feb
53
Easy CP outer loop
4-Feb
10 miles
15wu/cd+ (3min. @~4:50, 2:00 @~6:15) for 33:15 ~10k
5-Feb
45
Easy
2/6/2005 70 or 71
15+ miles
80 min. @ 5:40 per mile + 10 min. easy
7-Feb
~60
Easy + 6 strides on 114th street
8-Feb
9 miles
30 w/u + 6*(42,28,14 second hills with jog back rest) + 10 c/d
9-Feb
80
Easy across GW
10-Feb
50
Easy
11-Feb
8.5 miles
2 mile w/u, 1.5 c/d + 26:00 @ ~5:20 on VCP frosh hill loop
12-Feb
65
Easy
2/13/2005 70
90
Moderately Hard at end (not too fast tho) at VCP
14-Feb
50
Easy
15-Feb
9 miles
6* (3-2-1) w/ 200m jog rest 51-32-14
16-Feb
67
Easy up past GW bridge
17-Feb
40+
Easy
18-Feb
30
Easy
19-Feb
3+1+3
1 mile 4:26.6 @princeton - Shit
2/20/2005 55
75
Easy
21-Feb
55
Easy
22-Feb
9 miles
5* 3-2-1 @ 48-49, 31-32,14-15
23-Feb
40
Easy
24-Feb
5 miles
22 easy up to armory + strides + 5 min. easy shake down
25-Feb
7.5 miles
2.5 warmup - 3k 8:46.0 - 3 mile cooldown
Format:
Date
AM run
PM run
Description
Strides
January to May 2006
16-Jan 2006
0
50
easy + strides
4
17-Jan
0
65
15' w/u + 5*5' on 3' off - w/ team felt easy + 10' c/d
18-Jan
0
70
easy, felt broken down
19-Jan
35
45
easy
20-Jan
0
30
easy
3*150
21-Jan
0
5.5 mi.
1 mi. w/u + 2:44 1k!?! + 4 mi.c/d SLOW!
6
1/22/2006, 50
0
0
off
23-Jan
0
50
easy
4*100
24-Jan
0
10 mi.
15 wu/cd+7*1k@3:19w/1'rest +4' jog+500-300-200(83-50-33)
4*100
25-Jan
0
10mi.
easy in Central
26-Jan
0
50
easy
27-Jan
0
9 mi.
15 wu/cd + 3*(4*400m) 71,69,66 w/ 300-200-100/400m jogs
4*100
28-Jan
0
91
easy @VCP
1/29/2006 56
0
0
day off
30-Jan
35
45
easy
4*100
31-Jan
0
9 mi.
12*45 sec. hills on Riverside Drive
1-Feb
0
70
easy in Central
2-Feb
0
40
easy started to get a cold here
6*100
3-Feb
0
50
15 w/u + 10' Res. Loop + 25' c/d
4-Feb
0
25
easy
2/5/2006 59
0
10 mi.
21 w/u + strides + 15:18 5k + 3.5 c/d
6*60m
6-Feb
0
40
easy
7-Feb
0
0
off-resting because of cold
8-Feb
50
0
easy in Central - a feel good run
4*100
9-Feb
0
45
easy - felt crappy, still a little sick on 2/9 and 2/10
10-Feb
0
10 mi.
15 w/u + 8*(400m@72, 200m @ 32.5) + 15 c/d, felt too hard
4*100
11-Feb
0
90 +/-
easy @VCP, felt a little tired
2/12/2006, 48
0
35
easy on treadmill - BIG BLIZZARD, feeling a little better
13-Feb
0
50
easy in Central + 1.5 miles strides, jogs and drills
4*160
14-Feb
0
55
too fast in Central
15-Feb
0
12mi.
3w/u,c/d,3*1k~3:14w/1'rec.+5*(3-2-1)~49,33,14 w/2-1-3 rec.
16-Feb
0
45
EASY IN CENTRAL
17-Feb
0
4 mi.
easy
18-Feb
0
8.5 mi.
3.5 w/u, 4c/d + 1mi. (4:30) haha - I suck!
4*100
2/19/2006,60
0
80
GOAL: 52" 400m by end of outdoors
20-Feb
0
5.5mi.
easy - feeling shitty
21-Feb
0
7.5 mi
2.5 w/u+1.5c/d + 2*1k @75 + 2*3-2-1 @ 50-33-14
4*100
22-Feb
0
5 mi.
easy - felt sick so cut yesterday's workout short
23-Feb
0
3.5 mi.
easy
24-Feb
0
6.5 mi.
2.5 w/u+1.5c/d + 8:46.2 3k, trashed afterwards
6*60
25-Feb
0
0
day off, feeling a little better by the evening
2/26/2006, 40
0
12.5 mi.
steady pace in Central - calf tight
27-Feb
0
49
easy
28-Feb
0
50
easy
1-Mar
0
75
progressive - sub 6:00 for the last 30 min.
6*100
2-Mar
~36
45
easy, 12.5 on the day
3-Mar
0
59
15 w/u+15'@~5:30+10'@~5:15+19c/d - probably faster
4-Mar
0
95
easy - very slow, new shoes NB 890
5*100
3/5/2006, 65
0
30
super easy shakeout, massage yesterday
6-Mar
~32
50
easy both, drills in morn., strides afternoon
6*100
7-Mar
0
12 mi.
2k-16-12-8-4@6:15,4:58,3:45,2:24,64 w/ 4:30 steady rec.
4*100
8-Mar
0
75
15 w/u+10' @5:30 + 10' easy + 10' @ 5:20 + 30' c/d on Res.
9-Mar
48
32
easy
10-Mar
10mi.
0
15w/u+2*3k@~9:45 + 1*mile @ 5:01 DEAD
4*100
11-Mar
0
95
not easy enough at Delbarton - too many hills - need rest
5*100
3/12/2006, 73
0
2 mi.
warm-up + stretch
13-Mar
46
20
easy morning + drills, faster late+6*100 w/2@14.6 &4@13.8
6*100
14-Mar
0
10 mi.
16*400w/ 40" 100m jog, 8@73, 8@71, not too bad-still sick
4*100
15-Mar
0
77
first easy then 20-30 min. @ 6:00 pace starting at 45'
16-Mar
32
50
easy, morningside and central
17-Mar
0
11 mi
2.5w/u&c/d+6400@20:33+6*300-3@49,3@47-48
4*100
18-Mar
0
95
easy @ the Rockies
3/19/2006, 72
3 mi.
0
easy
20-Mar
0
50
easy then 6 strides in 14.8-14.0
6*100
21-Mar
0
12.5 mi.
2k-16-12-8-4@6:00,4:54,3:40,2:23,63 w/ 5:45 steady rec.
4*100
22-Mar
6.5 mi.
0
easy
23-Mar
0
10mi.
2.3mi w/u,c/d+ 6.4k@21:04+ 6*100 (14.5-14.3)
10*100
24-Mar
0
37
very easy
25-Mar
0
10mi.
Races:2 w/u+1.5k@~4:15+1mi.+1.5mi.+800@~2:09+3.5mi.
10*80
3/26/2006, 64
0
12.5 mi.
easy + strides in Central
5*100
27-Mar
0
55
easy in Central
28-Mar
0
10mi.
4.5mi+3*1.6k@~5:03+2*600(400@70,200@29)+1.6k@4:54
4*100
29-Mar
0
55
easy
30-Mar
0
40
easy - ITB/ Hip issues
31-Mar
0
3.5 mi.
easy + strides
5*100
1-Apr
0
9.5 mi.
Rider Meet: 1500m 4:12, 800m 2:08 -that felt very hard
6*100
4/2/2006, 45
0
0
feel sick/tired -day off
3-Apr
0
61
easy + strides
4*100
4-Apr
0
9.5 mi.
8-1k-8-8-1k-8-8 @ 5:05 pace w/ 1' recovery- felt HARD!
4*100
5-Apr
0
40+
easy in Central
6-Apr
0
20
easy in Riverside
7-Apr
0
7 mi
on a track in Princeton for 4.5 mi. or so @ 75 pace…
5*100
8-Apr
0
8 mi.
easy in Central - DEAD
4/9/2006, 54
0
10 mi.
easy in Central - DEAD
10-Apr
0
50
easy -TIRED
11-Apr
0
9 mi.
3.5mi. easy + 12-10-8-12-10-8 @ ~76 pace w/1' rec. jogs+ 7' rest + 1600m - 4:34 (66,68,70,70)
4*100
12-Apr
0
60
easy
13-Apr
0
50
easy
14-Apr
0
9 mi.
5mi easy + 2*(2*800@74+8*200@33) - easy workout
4*100
15-Apr
0
44
easy, Ferritin 16, Hgb:15.2,RBC: 4.67, HCT: 45.2
4/16/2006, 60
0
78
easy @ VCP
17-Apr
0
8mi.
15 w/u + 10*300m @~49.5 w/ 30" 100m jog rest + 17 c/d
4*100
18-Apr
0
47
easy in Central (felt good) massage in Evening
19-Apr
0
5 mi.
3mi easy + 5*200m @ 28.5,29.0,28.5,28.8,29.3
2*100
20-Apr
0
5.5 mi.
easy
21-Apr
0
20
easy
22-Apr
0
25
easy
4/23/2006, 42
0
9 mi.
15' easy + 4mi. (5:08, 4:59, 5:17, 5:09 = 20:33) in Central + 25' easy
24-Apr
0
60
feel good today, comfortably running in CP
25-Apr
0
5mi.
2*400m @ 59,60
4*100
26-Apr
0
47
easy in Central
27-Apr
0
4.5mi.
4*200m @~31 (fast stride effort)
2*100
28-Apr
0
4mi.
easy in Central
29-Apr
0
2.5mi.
easy in Riverside
4/30/2006, 39
0
7 mi
15:36 5k @ Yale - What is going on?
6*100
1-May
0
70
easy in Central
2-May
0
40
easy in Riverside
3-May
0
50
17 w/u + 18' Tempo + 15' c/d
4*100
4-May
0
70
moderate in central
5-May
0
0
off
6-May
0
60
15w/u + 15*(1' on, 1' easy) +15 c/d
5/7/2006, 59
0
86
easy
4*100
Indoors 2005
(new shoes) Monday January 17
49
Easy
18-Jan
9.5 miles
Workout (felt bad - cold, hard) 9 *45 second hill (out of 12)
19-Jan
78
Easy VCP
20-Jan
70
Easy Run in Central (time includes strides + jog recoverys)
21-Jan
10 miles
2.5 w/u, 3*2m cutdown w/400m (2:00) rec.(11:00,10:41,10:13) + 1m cooldown - last interval felt a little too tough I think
22-Jan
90
Easy
1/23/2005 Week: 71
55
Easy - Treadmill
24-Jan
55
Easy + 6 strides in Riverside
25-Jan
9 miles
30 w/u 12*36second hill Riverside Drive 15 c/d
26-Jan
10.5 miles
Easy, but Good pace
27-Jan
8.5 miles
Easy Recovery + 7 strides
28-Jan
8 miles
4.05 mile tempo in central park 21:40 (5:18 pace)
29-Jan
6.5 miles
40 easy
1/30/2005 58
7.5 miles
1 mile morning shakeout + 2:38 1000m + wu/cd
31-Jan
79
Easy across GW
1-Feb
9 miles
30 w/u 12*28 second hill Riverside Drive 10 c/d
2-Feb
~68-70
Easy up past GW bridge- no time
3-Feb
53
Easy CP outer loop
4-Feb
10 miles
15wu/cd+ (3min. @~4:50, 2:00 @~6:15) for 33:15 ~10k
5-Feb
45
Easy
2/6/2005 70 or 71
15+ miles
80 min. @ 5:40 per mile + 10 min. easy
7-Feb
~60
Easy + 6 strides on 114th street
8-Feb
9 miles
30 w/u + 6*(42,28,14 second hills with jog back rest) + 10 c/d
9-Feb
80
Easy across GW
10-Feb
50
Easy
11-Feb
8.5 miles
2 mile w/u, 1.5 c/d + 26:00 @ ~5:20 on VCP frosh hill loop
12-Feb
65
Easy
2/13/2005 70
90
Moderately Hard at end (not too fast tho) at VCP
14-Feb
50
Easy
15-Feb
9 miles
6* (3-2-1) w/ 200m jog rest 51-32-14
16-Feb
67
Easy up past GW bridge
17-Feb
40+
Easy
18-Feb
30
Easy
19-Feb
3+1+3
1 mile 4:26.6 @princeton - Shit
2/20/2005 55
75
Easy
21-Feb
55
Easy
22-Feb
9 miles
5* 3-2-1 @ 48-49, 31-32,14-15
23-Feb
40
Easy
24-Feb
5 miles
22 easy up to armory + strides + 5 min. easy shake down
25-Feb
7.5 miles
2.5 warmup - 3k 8:46.0 - 3 mile cooldown
Sunday, December 3, 2006
The Run 12/3/06
I ran to the great lawn in Central Park and around it on the grass twice. It's getting dark early now and it is cold but perfect running weather.
I didn't have a watch but I'll guess it was about 5.5 miles of nice easy running.
I didn't have a watch but I'll guess it was about 5.5 miles of nice easy running.
Consistency
Alright, so yesterday (officially its past midnight so "yesterday") was my last day off for a good long while God willing. So it's time to buckle down and be train again.
Consistency is my main goal for this season.
Perform consistently.
So I improved by 40 seconds in the 5 mi. from my freshman year - so I'm looking for at least 15 seconds in the 3k and 30 sec. in the 5k.
Basic Goal: Consistency in Training and Racing
Solid Performance Goals: IC4A qual. time in the 5k and 3k
Great Performance Goals: 8:19.9 3k or 14:34.9 in the 5k.
Consistency is my main goal for this season.
Perform consistently.
So I improved by 40 seconds in the 5 mi. from my freshman year - so I'm looking for at least 15 seconds in the 3k and 30 sec. in the 5k.
Basic Goal: Consistency in Training and Racing
Solid Performance Goals: IC4A qual. time in the 5k and 3k
Great Performance Goals: 8:19.9 3k or 14:34.9 in the 5k.
Friday, December 1, 2006
The Run 12/1/06
Today 4.5 mi. from home to the upper west side bridal up to the res and around and back. Probably going at 140-150HR most of the way
This week so far:
M: 4
Tu. off
W 4
Th off
Fri. 4.5
last (down) week:
M: off
Tu. 4
Wed. 3
Th. 7 (16:01 workout effort on a hard 5k road course - shitty weather and I'm not supposed to be running this)
Fri. off
Sat. 4
Sun. off
Two weeks before: (Nov. 13-19) is the last week on the log under age 20 in How I Got Here: Part I.
This week so far:
M: 4
Tu. off
W 4
Th off
Fri. 4.5
last (down) week:
M: off
Tu. 4
Wed. 3
Th. 7 (16:01 workout effort on a hard 5k road course - shitty weather and I'm not supposed to be running this)
Fri. off
Sat. 4
Sun. off
Two weeks before: (Nov. 13-19) is the last week on the log under age 20 in How I Got Here: Part I.
Why Online?
What is interesting about this whole blogging craze is that there are millions of these things out there and in most cases hardly anybody reads them - in fact I may be the only person who ever reads this line I'm writing right now - but I don't really know where this will go and maybe others will read it (my ego stepping in). The immidiate question though is: why am I putting my ramblings online? Well, it is really all personal (although I would imagine that some people who might stumble upon this ramble might find some things here useful - again my ego).
Recently (the past 10 yrs or so) I have been focused on training my body to cover distances of 800m to 10000m (depending on what time of year it is) over hill and dale or around the track at as fast an average pace as I possibly can. However, it is not that simple because I am not only trying to go as fast as possible but also beat other people who are roughly in the same place on the fitness continuum as me - maybe get that last little bit out of me that they can not get out of themselves... So there are always two goals, one - become a fundamentally "better runner" over time, and two - get as much out of myself with what I've got and where I am.
On a side note, I'm also interested in helping other people become "better runners" and "better people" so all the more reason to place an imprint of my experience online if others learn from it. Note: the word "Compete" comes from routes meaning "to seek together" and so I am organizing what I think, believe, read, learn, love, hate, say, and hear, and everything in between (as it relates to running or maybe not) online so that I have a point of reference - it seems better than writing it down on a piece of paper - or saving it in a fragmented fashion on my hard-drive so here goes...
Recently (the past 10 yrs or so) I have been focused on training my body to cover distances of 800m to 10000m (depending on what time of year it is) over hill and dale or around the track at as fast an average pace as I possibly can. However, it is not that simple because I am not only trying to go as fast as possible but also beat other people who are roughly in the same place on the fitness continuum as me - maybe get that last little bit out of me that they can not get out of themselves... So there are always two goals, one - become a fundamentally "better runner" over time, and two - get as much out of myself with what I've got and where I am.
On a side note, I'm also interested in helping other people become "better runners" and "better people" so all the more reason to place an imprint of my experience online if others learn from it. Note: the word "Compete" comes from routes meaning "to seek together" and so I am organizing what I think, believe, read, learn, love, hate, say, and hear, and everything in between (as it relates to running or maybe not) online so that I have a point of reference - it seems better than writing it down on a piece of paper - or saving it in a fragmented fashion on my hard-drive so here goes...
Pet Projects: 400m Training
An Idea for a 400m winter training:
400m training in the late fall/ winter
3 aerobic runs per week
e.g.
10' warmup + 5*( 1' hard, 2' easy) + 10' cooldown
10' + 15' steady pace + 10'
20-40' easy running
3 lifting sessions
4 harder run sessions
Type I: Strength
e.g. Hills
2*80m hill @ 60% for warmup
w/ 10 pushups and 10 squats after each rep and jog down recovery
2*80m @ 90% finishing, last 10-20m at 100%
w/ 10 push ups and 10 squats after each rep and walk down recovery
1*200m hill (with a cresting off in the last 50m) run first 150m @ 80% and then last 50m 100%
30 situps after bout and walk back
1*80m @ 95% finishing at 100% last 15m
10 squats and 10 pushups and walk back
1*80m @ 80%
30 situps
1*50m @ 100%
30 sit ups
Type II Speed Endurance:
e.g. 6-8x 200m w/ 100-120" recovery @ 400m goal pace + 10" so goal = 44, pace = 54 (27)
goal = 50, pace = 60 (30)
More Later
400m training in the late fall/ winter
3 aerobic runs per week
e.g.
10' warmup + 5*( 1' hard, 2' easy) + 10' cooldown
10' + 15' steady pace + 10'
20-40' easy running
3 lifting sessions
4 harder run sessions
Type I: Strength
e.g. Hills
2*80m hill @ 60% for warmup
w/ 10 pushups and 10 squats after each rep and jog down recovery
2*80m @ 90% finishing, last 10-20m at 100%
w/ 10 push ups and 10 squats after each rep and walk down recovery
1*200m hill (with a cresting off in the last 50m) run first 150m @ 80% and then last 50m 100%
30 situps after bout and walk back
1*80m @ 95% finishing at 100% last 15m
10 squats and 10 pushups and walk back
1*80m @ 80%
30 situps
1*50m @ 100%
30 sit ups
Type II Speed Endurance:
e.g. 6-8x 200m w/ 100-120" recovery @ 400m goal pace + 10" so goal = 44, pace = 54 (27)
goal = 50, pace = 60 (30)
More Later
How I got Here: Part I
Well, one thing I want to do here is have a running log so I'll start this right now. But first I want to fill in a little up to this point.
at age 20 right now since July 25.
weekly base type milage since that date: 86, 76, 87 (Ran a 5 mi. in 26:13 in Central Park), 60 and then
then I stopped recording details
Week 51 mi.
Tuesday 12*300m @ 54 on trail with little hills w/ 300m recovery
Friday 5 miles XC (Van Cortland Park) 26:29
Week 61 mi.
Tuesday 3*2mi. trails in 5:20-5:30 pace w/ 800m easy in between
(got a terrible cold on wednesday afternoon - thursday morning)
Saturday (still bad cold) 26:02 5 mi. @ Laffayette Metgar Fields Course - hilly and grassy
otherwise good weather
Week ending 10/22 69 mi.
Tuesday 5 mi. in (14:15 + 13:47) fartlek 90" hard, 3:30 steady
Friday: 2* 10' Tempo pace
90' w/ progression long run
Week ending 10/29 61 mi.
Tuesday 5x5' @ 5:05 - 4:50 pace on same rolling hill loop as below w/ 3' recovery jog
Friday 2*1.7 mi. on trails w/ small rolling hills in 8:30, 8:13 w/ 5' recovery jog
Saturday 12 mi. long run
Next week: 57 mi.
tuesday 12*300m on trail w/ small hill 52 to 48 w/ 100m recovery
Saturday: 8k in 4th place - 25:21 @ Princeton's new Cross course - didn't really race at the end
10 mi. long run
57mi
tuesday 9*2' xc race pace on trails (5:05) + 2' easy
Friday 2*1000m 3:22, 3:11 w/ 2' recovery, + 7' recovery + 3200m 9:22
4:42, 4:40
long of 10 mi.
48 mi.
tuesday 6*2' fast xc pace (4:50-5:00) / 2' recovery
Saturday 25:52 5 mi. in 23rd place - died 4:44 flat first mile, then
hilly (van cortland park)
I've had iron deficiency for the past year and it is still not totally gone but it is as good as it has been in more than a year. Disappointing to be able to run 26:13 at the end of my highest career week and highest career month and highest career two month period of running and then not improve too much after bringing things down to taper. Still not a bad 3 month stretch Aug. 20 to Nov. 20 4 solid races and 1 not so good. No break through race, but it will come. I'm taking two weeks down here (I start training daily again monday). And some track races are forthcoming.
PRs so far for age 20:
8k XC: 25:21 (4th at Old Nassau Run - Princeton)
5mi. XC (VCP): 25:52 (23rd at IC4A champs)
5k road: 16:01
5000m indoors: 15:09
3000m indoors: 8:50
mile indoors: 4:27
1500m outdoors: 4:09.9
800m outdoors: 2:07
5000m outdoors: 15:13
Age 19: Horribly damaged by Iron Problems
yearly PRs: 5 mi. XC: 28:31
5k indoors: 15:18
5k outdoors: 15:37
3k indoors: 8:46.2
mile indoors: 4:30
1000m indoors (200m flat): 2:43
1500m outdoors: 4:12
800m outdoors: 2:07
10k road: 32:58
4 mi. road: 20:33
I will put some logs from this track season here later.
Age 18 :
5mi. XC 26:31 (VCP - IC4A) - trained for July and August for the first time
3k indoors (168th st armory): 8:46.0
mile indoors (flat 200m track): 4:26.4
5k outdoors: 15:34
3k outdoors: 9:04
1000m indoors (armory): 2:38
Age 17:
5k XC: 15:54 - trained for the month of August for the first time
5k XC at Holmdel Park, NJ: 16:29 (3rd overall in Parochial A State Champs)
3200m indoors: 10:28 (very sick)
1600m indoors: 4:29
1500m outdoors: 4:06.1
3000m outdoors:9:33
800m outdoors 2:03
Age 16:
5k xc: 16:34
1600m indoors: 4:37
800m indoors: 2:06
1000m indoors: 2:43
400m outdoors (cinder): 54.9
800m outdoors: 2:02 relay split (2:03 open)
1600m outdoors: 4:28
Age 15
5k xc: 17:38
1600m: 4:48
800m: 2:08
Age 14:
3.2 mi. XC 19:21
1.9 mi XC 11:10
1600m 5:15
Age 13:
1600m: 5:40 - no training whatsoever just my usual athletic routine. I played a lot of ice hockey from age 12 to 16.
Age 8:
1600m: 6:48 - gym class mile
Age 7:
I got the Presidential Physical Fitness Award and Beat the requisite mile time (9:22 or something like that) by about 2 minutes - I don't remember exactly
Age 18 Training:
Some summer weeks after I turned 18 at high altitude (4900ft)
at age 20 right now since July 25.
weekly base type milage since that date: 86, 76, 87 (Ran a 5 mi. in 26:13 in Central Park), 60 and then
| Date / Weekly total Miles | AM | PM | Workout Details | Strides | X-Training | Morn HR | lbs. | Daily Milage Estimate |
| 28-Aug | 30' | 60' | easy both 145-155HR for the main run + hills | 6 hills | 0 | 45 | 149 | 13 |
| 29-Aug | 11.5 mi. | off | 15 w/u + 3*2.2mi @ 177-187 HR w/ 800m easy + 15 c/d | 0 | 0 | 44 | 11.5 | |
| 30-Aug | 83 | off | 149 avg. HR - EASY | 0 | 0 | 46 | 11.5 | |
| 31-Aug | 51 | 28 | AM: easy + stretch PM: easy + stretch + drills | 0 | 0 | 43 | 11 | |
| 1-Sep | 55 | 35 | 144 avg. HR in morning, easy both, AM hills at the end | 8 hills | weight room | 149 | 12.5 | |
| 2-Sep | 46 | off | easy - felt shitty but went SLOW | 0 | 0 | 47 | 6.5 | |
| 9/3/2006, 81mi | 101 | off | 50' easy + 15 X 1' on 1' easy + 21' easy | 0 | core | 41 | 15 | |
| 4-Sep | 50 | 29 | AM: easy HR 150 + strech and hills, PM: 29 + drills/stretch | 6 hills | drills | 45 | 12 | |
| 5-Sep | off | 9 mi. | 15 w/u + 16*300m @ 51-53 on trail in CP + 15 c/d - HARD | 0 | weight room | 44 | 9 | |
| 6-Sep | 84 | off | 54 easy + 30 hilly (143HR + 165HR avgs.) | 0 | 0 | 51 | 12 | |
| 7-Sep | 28 | 50 | AM: slow, sluggish PM: 50 easy | 0 | 0 | 47 | 11 | |
| 8-Sep | 50 | off | AM: easy 143 HR avg. + hills | 6 hills | weight room | 149 | 8 | |
| 9-Sep | off | 50 | easy with Adam | 0 | 0 | 42 | 7 | |
| 9/10/2006, 74mi | mi103 | off | 70' @ HR=151avg. + 28' progressive HR 167-182 | 0 | 0 | 45 | 15 | |
| 11-Sep | 55 | 30 | easy both, 6 hills in the morning | 6 hills | 0 | 45 | 12 | |
| 12-Sep | off | 12.5mi. | 10' w/u,c/d + 2 X VCP 8k (no rest) 28:25+27:08 =55:33 10mi. | 2 | weight room | 46 | 12.5 | |
| 13-Sep | 86 | off | easy (151 HR avg.) ~7:00-7:10 per mile, SLUGGISH | 0 | 0 | 54 | 12 | |
| 14-Sep | 57 | 35 | easy in Central AM: HR: 150 avg. | 0 | 0 | 50 | 12 | |
| 15-Sep | 9.5 mi | off | 15 w/u, c/d + 2x(10x300m in 55 avg. w/ 100m jog) w/ 4'easy | 2 | weight room | 47 | 9.5 | |
| 16-Sep | 45 | off | easy in Central AM: HR: 137 avg. | 0 | 0 | 45 | 6.5 | |
| 9/17/2006, 80mi | 102 | off | 40' easy + 15x(1'on 1'easy) + 32' easy | 0 | core | 48 | 15.5 | |
| 18-Sep | 75 | off | 149 HR avg. for 70' + 6 x100m strides | 6 | 0 | 44 | 11 | |
| 19-Sep | 10mi | off | 2.5 w/u + 2* 4k in Central @ 12:55, 13:10 +2 c/d | 4 | 0 | 43 | 10 | |
| 20-Sep | 0 | 0 | get blood test, day off, 31-Ferritin (good!) | 0 | 0 | 49 | 0 | |
| 21-Sep | 45 | off | easy | 0 | 0 | 49 | 6.5 | |
| 22-Sep | 8.5 mi. | 30 | 12*200m @ 31-33 w/ steady 200m recovery 3 mi. @ 15:37 | 4 | weight room | 148 | 13 | |
| 23-Sep | 95 | off | steady | 0 | 0 | 45 | 16 | |
| 9/24/2006, 56mi. | 0 | 0 | off - sick | 0 | 0 | 49 | 0 | |
| 25-Sep | 50 | 32 | still feel sick a little | 6 hills | 45 | 11.5 | ||
| 26-Sep | 9.5mi | 4 mi. | 12x 2' on, 1' easy @ race pace + 15 w/u and 12 c/d | 3 | weight room | 13 | ||
| 27-Sep | 78' | off | SLOW, easy 140-155 HR still a little sick | 0 | 0 | 48 | 11.5 | |
| 28-Sep | 42 | 30 | gentle all the way, picked up in the last mile | 0 | 0 | 10 | ||
| 29-Sep | 7mi | 0 | 4*1k @ 3:15 + 20'w/u and c/d, shitty | 1 | 0 | 7 | ||
| 30-Sep | 0 | 0 | off tired | 0 | 0 | 46 | 0 | |
| 10/1/2006, 63 | 9.5 mi. | 0 | 139 avg. first 50 min., 160 avg. next 15' | 0 | 0 | 10 |
then I stopped recording details
Week 51 mi.
Tuesday 12*300m @ 54 on trail with little hills w/ 300m recovery
Friday 5 miles XC (Van Cortland Park) 26:29
Week 61 mi.
Tuesday 3*2mi. trails in 5:20-5:30 pace w/ 800m easy in between
(got a terrible cold on wednesday afternoon - thursday morning)
Saturday (still bad cold) 26:02 5 mi. @ Laffayette Metgar Fields Course - hilly and grassy
otherwise good weather
Week ending 10/22 69 mi.
Tuesday 5 mi. in (14:15 + 13:47) fartlek 90" hard, 3:30 steady
Friday: 2* 10' Tempo pace
90' w/ progression long run
Week ending 10/29 61 mi.
Tuesday 5x5' @ 5:05 - 4:50 pace on same rolling hill loop as below w/ 3' recovery jog
Friday 2*1.7 mi. on trails w/ small rolling hills in 8:30, 8:13 w/ 5' recovery jog
Saturday 12 mi. long run
Next week: 57 mi.
tuesday 12*300m on trail w/ small hill 52 to 48 w/ 100m recovery
Saturday: 8k in 4th place - 25:21 @ Princeton's new Cross course - didn't really race at the end
10 mi. long run
57mi
tuesday 9*2' xc race pace on trails (5:05) + 2' easy
Friday 2*1000m 3:22, 3:11 w/ 2' recovery, + 7' recovery + 3200m 9:22
4:42, 4:40
long of 10 mi.
48 mi.
tuesday 6*2' fast xc pace (4:50-5:00) / 2' recovery
Saturday 25:52 5 mi. in 23rd place - died 4:44 flat first mile, then
hilly (van cortland park)
I've had iron deficiency for the past year and it is still not totally gone but it is as good as it has been in more than a year. Disappointing to be able to run 26:13 at the end of my highest career week and highest career month and highest career two month period of running and then not improve too much after bringing things down to taper. Still not a bad 3 month stretch Aug. 20 to Nov. 20 4 solid races and 1 not so good. No break through race, but it will come. I'm taking two weeks down here (I start training daily again monday). And some track races are forthcoming.
PRs so far for age 20:
8k XC: 25:21 (4th at Old Nassau Run - Princeton)
5mi. XC (VCP): 25:52 (23rd at IC4A champs)
5k road: 16:01
5000m indoors: 15:09
3000m indoors: 8:50
mile indoors: 4:27
1500m outdoors: 4:09.9
800m outdoors: 2:07
5000m outdoors: 15:13
Age 19: Horribly damaged by Iron Problems
yearly PRs: 5 mi. XC: 28:31
5k indoors: 15:18
5k outdoors: 15:37
3k indoors: 8:46.2
mile indoors: 4:30
1000m indoors (200m flat): 2:43
1500m outdoors: 4:12
800m outdoors: 2:07
10k road: 32:58
4 mi. road: 20:33
I will put some logs from this track season here later.
Age 18 :
5mi. XC 26:31 (VCP - IC4A) - trained for July and August for the first time
3k indoors (168th st armory): 8:46.0
mile indoors (flat 200m track): 4:26.4
5k outdoors: 15:34
3k outdoors: 9:04
1000m indoors (armory): 2:38
Age 17:
5k XC: 15:54 - trained for the month of August for the first time
5k XC at Holmdel Park, NJ: 16:29 (3rd overall in Parochial A State Champs)
3200m indoors: 10:28 (very sick)
1600m indoors: 4:29
1500m outdoors: 4:06.1
3000m outdoors:9:33
800m outdoors 2:03
Age 16:
5k xc: 16:34
1600m indoors: 4:37
800m indoors: 2:06
1000m indoors: 2:43
400m outdoors (cinder): 54.9
800m outdoors: 2:02 relay split (2:03 open)
1600m outdoors: 4:28
Age 15
5k xc: 17:38
1600m: 4:48
800m: 2:08
Age 14:
3.2 mi. XC 19:21
1.9 mi XC 11:10
1600m 5:15
Age 13:
1600m: 5:40 - no training whatsoever just my usual athletic routine. I played a lot of ice hockey from age 12 to 16.
Age 8:
1600m: 6:48 - gym class mile
Age 7:
I got the Presidential Physical Fitness Award and Beat the requisite mile time (9:22 or something like that) by about 2 minutes - I don't remember exactly
Age 18 Training:
Some summer weeks after I turned 18 at high altitude (4900ft)
| Running | X Training | Lifting | Drills | strides | hills | tempo | |
| 6-Aug | 26 | ||||||
| pretty good race (without kick) despite bad sleep, food altitude and nasty 3rd mile - 6:29 - long brutal hill there | 8 miles | 4 | 10k race: 34:52 | ||||
| 75 | |||||||
| 8 miles | Yes | 6 | |||||
| 30 min easy biking a day added X-Training for all 3 weeks | 8 miles | 30 mixed | |||||
| 4.5 + 5.5 | 120 hike | 6 | |||||
| 9 miles | Yes | ||||||
| 13-Aug | 64 | 6*(1.5 min. hard 3.5 easy) | |||||
| 3+5 | 8 | ||||||
| 15-Aug | 81 | ||||||
| felt shitty today | 7 miles | Yes | |||||
| 17-Aug | 11 miles | 120 bike | 6 | ||||
| cruising today | 7 miles | Yes | |||||
| 30 | |||||||
| 20-Aug | 10 miles | 6 | 2.4k + 3 *1.2k @ 5:25 | ||||
| 68 + hills | 60 bike | 4 | 6 | ||||
| 22-Aug | 95 | 4 | |||||
| 8 miles | Yes | ||||||
| 24-Aug | 0 | 75 mixed | |||||
| 10 miles | |||||||
| 11 miles | 4 | ||||||
| 27-Aug | 11 miles | 4.8k+ 1.6k+.8k+.6k @ 5:34 | |||||
| first run at sea level today - felt pretty bad | 52 | 0 | |||||
| rockefeller state park - hot, felt weird for first 30 | 84 | 6 |