Mid March Training

I got plantar fasciitis about a week and a half ago which screwed things up a bit but I did not really miss too much.

Sun. 3/11 98 min.
3/12 off plantar
3/13 off plantar
Tue. 45 easy
Wed. 55 easy
Thur. 65 easy
Fri. 4 mi. Tempo @ 5:22 pace on the treadmill + 3 x (320m, 160m) w/ 160m recovery jog
Sat. 105' approximately
Sun. 55' easy
Mon. 65' easy
Tue. 2k-16-12-8-4 @ 6:05, 4:48, 3:35, 2:24, 65 approx. w/ 1400m tempo recovery on track
- very hard
wed. 55' easy
3/22 Thur. 55' easy

Early March '07

Since I last raced I have had one easy week and one of the harder (if not hardest) weeks so far this year.

Week starting 2/26 - no workouts just easy runs about 47 mi. for the week

Week starting 3/6 - Tue: Baker Blast (2k): ~ 36:30 total - very windy no splits taken
Fri.: 2 x 3000m + 1x 1600m @ 9:28, 1' recovery, 9:32, 3' recovery, 4:41
- tough pair of workouts - should be 15 or so miles tomorrow for the long, 70 for the week

4 weeks until I must be competition ready

Last week's Training 1/16

OK, so training is going pretty well right now - nothing wonderful mind you but some decent workouts and plenty of milage. I have had some stomach flu but I am hopeful that and my bathroom problem on runs is taken care of now - hopefully it is not hurting my recovery and mineral/vitamin levels.

Mon. 70' + drills, 31'
Tue. 65' progressive + 10x10" hills
Wed. 36' easy + 33' @ 5:25-5:35 pace on VCP + 20' easy
lots of bathroom stops in around that 6 mi. - although I got through the 6 miles well
5:30 pace felt like a normal run with trainers on - smooth except when into the fierce wind it was a little tough
Thur. 70', 30' easy - rough day
Fri. 63' progressive + 10x10" hills - felt a little better today
Sat. 49' not too easy
Sun. 116' progressive (2:06 with 2 bathroom breaks) + 5 strides

83-86 mi. for the week

Mon. 60, 40 easy
Tue. 23 w/u + 22' (5x300m, 200m 100m @ 53, 33, 15 avg. - times were all over jogging the next distance so 200, 100, 300 for recovery) + 23 c/d

The rest of this week should look like this:

Wed. 92' Progressive
Thur. 70', 30' easy
Fri. 60' easy + 10x10" hills
Sat. 30' easy
Sun. 1 mi. shake out, 2.5 mi. w/u + 3k race + 5 mi. c/d

Closing Up 2006

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.

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

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.

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

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

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.

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.

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.

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

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