*Note: If you are looking for the 2008 Alumni Run Preview, it can be found below this post.
So, last week was my first back in the Washington area. I led off the week by getting another solid 20 mile run in, making it two out of the last three weeks. On this particular run I did a good job of getting fluids the entire time, as my Dad rode the bike again. My time was a little bit better too, but overall I am feeling a little sluggish. My mid-week workout didn't finish as well as I would have hoped, but still pretty solid. Given that I have continued my buildup, I shouldn't be particularly surprised with my lack of energy. My goal is to keep it in the mid 80's for another two weeks and mildly taper into the Philadelphia Distance Run. I don't know how this going to work, but I'll keep my fingers crossed. Here is last week:
August 17th - 23rd
Sun: 20 miles, solid run, a little sore but overall good.
Mon: 10 miles, early in the morning before driving back. Ran down to Tufts and through streets of Somerville.
Tue: 10.5 miles, tough run in the heat, pace was a little quick too.
Wed: 12 miles total, morning workout, 5x1600 (4:56, 4:52, 4:51, 4:50, 4:55) w/ 2 mins rest (400m jog), last one started to get a little ugly in the second half, called it at 5.
Thur: 10 miles, easy
Fri: 12 miles, easy, warm outside
Sat: 10.5 miles, easy
Total: 85 Miles
Monday, August 25, 2008
Thursday, August 21, 2008
Tufts Alumni Run 2008 Preview
"From here, you will witness the final destruction of the alliance and the end of your insignificant rebellion" - Emperor Palpatine (Return of the Jedi)
The Star Wars analogy is often used when referring to the idea of moving from the undergrad team to the alumni. It is something as inevitable as Anakin Skywalker becoming Darth Vader. No matter how good you were as undergrad, no matter how many times you cursed the alumni for beating you at an indoor meet, no matter how many times you said, "I will never do to undergrads what the alumni did to me," (see alumni runs 2002 & 2007) it always happens. We all join the dark side eventually. In years past I have reflected on the transformation of not only myself, but have observed other righteous TUXC personalities as they have succumbed to the pressures of time.
I was there the day the alumni first beat the undergrads, it was my sophomore year. The alumni came boasting an all-star roster, including the newly graduated class of 2002 (JR Cruz, Ben Smith, Jason Mann, Justin Lewis, and yes, even Marc Gould). The undergrads were in shambles. Mike Don, Brian McNamara, and I were all injured over the summer, leaving the race to Matt Lacey and the rest of the freshmen (Neil Orfield, Kyle Doran, Mike Cummings, etc.). It was ugly, it was awful. I tried my best that day (with only a few weeks of abbreviated training) but it didn't matter. I was 19th and the alumni got us. What most don't realize is that this set a whole bunch of "great" things in motion, including the infamous Connie quote "Kyle, your mileage sucked this summer." That year many of us agreed that we would never do that to an undergrad team. While the alums laughed it up, we had to endure a season that didn't begin with a leisurely race against our team's legends. Instead, in our coach's eyes, it began a disaster. Pretty dramatic, huh?
However, never say never. Just as Anakin was swayed in about five minutes of screen time in the Revenge of the Sith (I know, really nerdy), I have changed my mind as well. We all have. I should have seen the writing on the wall. I should have gotten on board earlier. But, better late than never. Beating the undergrad team is now a must.
I was there the day the alumni first beat the undergrads, it was my sophomore year. The alumni came boasting an all-star roster, including the newly graduated class of 2002 (JR Cruz, Ben Smith, Jason Mann, Justin Lewis, and yes, even Marc Gould). The undergrads were in shambles. Mike Don, Brian McNamara, and I were all injured over the summer, leaving the race to Matt Lacey and the rest of the freshmen (Neil Orfield, Kyle Doran, Mike Cummings, etc.). It was ugly, it was awful. I tried my best that day (with only a few weeks of abbreviated training) but it didn't matter. I was 19th and the alumni got us. What most don't realize is that this set a whole bunch of "great" things in motion, including the infamous Connie quote "Kyle, your mileage sucked this summer." That year many of us agreed that we would never do that to an undergrad team. While the alums laughed it up, we had to endure a season that didn't begin with a leisurely race against our team's legends. Instead, in our coach's eyes, it began a disaster. Pretty dramatic, huh?
However, never say never. Just as Anakin was swayed in about five minutes of screen time in the Revenge of the Sith (I know, really nerdy), I have changed my mind as well. We all have. I should have seen the writing on the wall. I should have gotten on board earlier. But, better late than never. Beating the undergrad team is now a must.
Remember this? Well, 2008 is going to look a lot like 2007.
In 2007, we captured our second title behind the front running efforts of myself and Matt Lacey. It was epic, but couldn't have been finished off without the help of Josh Kennedy, Matt Fortin, and Mike Don. Our Alumni victory got even better as the undergrads qualified for nationals at season's end. It was a win-win situation for all parties involved. (Except that the undergrads lost the real match-up of the season. )
So, what's in store for 2008? Well, I am past the point of having gone to school with actual members of the Tufts University team. Granted, I know most of the juniors and seniors on the team, but it's not quite the same. So, I have no idea what their future looks like. They'll be good, they have an all-American returning, and a handful of talented seniors, juniors, and sophomores. Good coaching. They also train pretty hard over the summer, so in the end I have confidence in the 2008 Jumbos. But something tells me you aren't reading this to hear about the current guys. Something tells me you want to here about the legends of the fall.
I have struggled with how to approach this preview. Do I give a rankings list like the Has-Beens Mile? Do I give pre-race awards? Do I just give people what to watch for? It really has been giving me fits. I decided that in making my predictions I would not only give my predictions for the top 12, but key match-ups for Alumni Run 2008. So, away, we, go....
Key Match Up #7: Brian McNamara (Alumni) vs. Dave Sorensen (Alumni)
We welcome Dave Sorensen, the two time All-American steeple chaser with open arms. We also welcome the fact that he has been training this summer. Add to the whole situation that he was third place finisher at last year's alumni run, and suddenly the alumni return the top 4 from the race. Hmmmmmm. Well, back to the match up. You all know Brian "Mac" McNamara, a 2005 graduate, the 2006 Has Been's Mile Champion, and a future employee of K&L Gates. What you might not know is that he is training a lot this summer. With his sites set on a fall marathon and possible swing at Boston 2009, he is in shape. I know first hand that he has what it takes to be at the top of the race. For a while I predicted him to be third in the race, that is until Dave Sorensen decided to crash the party. Now I'm not so sure. These two met during the indoor season when Mac beat Dave head to head in a mile. Mac waived his finger like Ronaldo and all was right with the world. Dave would later go on to finish 9th at Division III indoor nationals. I'm not saying, I'm just saying. Ultimately, this match up is a great thing for the alumni no matter who wins.
Key Match Up #6: Josh Kennedy vs Himself I don't even know if this guy is going to show up. Here is a great story for you. So we run the Has Been's Mile this winter, and Kennedy doesn't show up. He lives a block from Tufts, so really he had no excuse. On the cool down a group of us decide to go over to his apartment to find out what's up. We get there and he is getting in his car and asks "so, who won?" I was in shock, he had absolutely no explanation for not even attending. I don't know what happened to this kid. I hope he isn't into second life or something like that. If he shows up to Alumni Run it will be a big deal. It will probably be a huge mental thing for Kennedy, so I am not really sure what to expect from him. Can he over come his second life persona and make the pilgrimage to Grafton? The world awaits, and away, we, go.
Key Match Up #5: Andy Bonventre (Alumni) vs Aaron Kaye (Alumni) Andy put together a good year of racing on the track. Aaron Kaye put together yet another year of being awesome at life. This is going to be a tough call for me. I am not sure who wins this race. If it we're a mile I would give a slight nod to Bons. However, this is a 5k, and it's on Grafton. Until Bons proves that he can A) Run a 5k that's on par with his mile time and B) Beat AK in the game of life, I give the nod to AK. From what I hear I ron Man was a better movie.
Key Match Up #4: Peter Bromka (Alumni) vs The Freshmen (TUXC 08) I know nothing about the freshmen class 0f 2008, but I do know Peter Bromka. Peter is a master of what I call "residual fitness." Only Ben Smith can rival his ability to call upon past year's running without actually training for an event. After doing part of a long run with Peter a couple weeks ago I was convinced that he would step up for this event. He may not beat the top freshman in the race, as at least one always seems to run out of their mind, but he will beat a lot of them. Sunglasses and all, he'll wear his short Nike shorts (one's we have never seen) and try to mow down some freshman on a course he used to live on. And if he doesn't, he'll probably eat a ton at the barbecue afterwards. Sounds like a win-win for Bromka.
Key Match Up #3: Mike Don (Alumni) vs Jerzy Eisenberg-Guyot (TUXC) This could be a huge match up when it comes to team scores. I expect Jerzy to be up there after a great freshman year and a solid summer of training. I expect Mike Don to be up there because he's Mike Don. I trust that he has trained a little for this event, so the early read has Mike Don with the edge. Last year Mike showed up as the gun was about to sound, that won't happen this year. Jerzy is dangerous, but it's Grafton and I trust Miguel on the farm. In addition to the team battle this is a battle for tall and short people all over the planet. Mike Don is tall enough to play point guard for team USA, Jerzy is half the size of Dustin Pedroia. I am not making fun of them, just pointing out an observation. Alumni vs TUXC, Tall vs short, who wins?
Key Match Up # 2: Nick Welch (TUXC) vs Jesse Faller (TUXC) Two classmates: one the captain (Welch), one the All-American (Faller). Jesse Faller has mastered the charge at the end of the season. With his 14:31 at the end of outdoor track he had us all asking: how? Welch has consistently improved over his time at Tufts, is this his breakout season? Alumni run could provide our first glimpse as to who is the lead dog for TUXC. I'll keep a majority of my comments close to the chest, but I'll give you this bone to chew on. Welch will be the top finisher for TUXC at the Alumni run. His training has looked good so far and he has the experience to run a solid effort at his team's first competition. Although this combo helps TUXC at the top of the standings, it won't be able overcome the "sith."
Key Match Up#1: Matt Lacey (Alumni) vs Nate Brigham (Alumni) For the first time since the Spring of 2005, we have a legitimate question mark in front of us. Who will it be? Matthew and I have beaten each other over the last few years, but either Matthew was in shape and I wasn't, or I was in shape and Matthew was hurt. Our schedules couldn't align and things never lined up for a "real" race. I don't discount any previous efforts, because they were all legit. Take last year for example, Matthew and I were both in good shape all summer. However, just weeks before he missed some time due to injury. The alumni run dream match-up was still great, but not at 100%. My consistency allowed me to escape with the victory. This winter, roles were reversed at the Has-Been's Mile, as Matthew was ready to rock and I was just getting my year started. Now, finally, after three long years, it's time for a battle. I don't know what will happen, but I do know that we're going 1-2. We talked a few weeks ago and discussed going sub 16 and even making a run at Andrew Pitts' record. This time the hype is real, this time the teacher and the apprentice go head to head.
Top 12 Predictions
12 - Ryan Lena (TU)
11 - Random Freshman (TU)
10 - Matt Fortin (A)
9 - Jerzy Eisenberg-Guyot (TU)
8 - Jeff Ragazzini (TU)
7 -Mike Don (A)
6 - Jesse Faller (TU)
5 - Brian McNamara (A)
4 - Nick Welch (TU)
3 - Dave Sorensen (A)
2 - Matt Lacey (A)
1 - Nate Brigham (A)
0 - Usain Bolt (JAM)
Team scores:
Alumni - 1 + 2 + 3 + 5 + 7 = 18
TUXC - 4 + 6 + 8 + 9 + 11 = 38
Jamaica - 0
Yeah, I have a lot of faith in my fellow alums, maybe too much. I just have a feeling about this race. I am pretty confident in the top 3, but beyond that, anything can happen. If you're scoring at home, if the Alumni team goes 1-2-3, the race is literally over. I wish all parties involved the best of luck and let the debate begin. Will the legends of the fall reign supreme? Will the young bucks fight back with grit and determination? Will the dark side prevail? Well, you already know the answer, go ahead, say it. Say yes................yes.
In 2007, we captured our second title behind the front running efforts of myself and Matt Lacey. It was epic, but couldn't have been finished off without the help of Josh Kennedy, Matt Fortin, and Mike Don. Our Alumni victory got even better as the undergrads qualified for nationals at season's end. It was a win-win situation for all parties involved. (Except that the undergrads lost the real match-up of the season. )
So, what's in store for 2008? Well, I am past the point of having gone to school with actual members of the Tufts University team. Granted, I know most of the juniors and seniors on the team, but it's not quite the same. So, I have no idea what their future looks like. They'll be good, they have an all-American returning, and a handful of talented seniors, juniors, and sophomores. Good coaching. They also train pretty hard over the summer, so in the end I have confidence in the 2008 Jumbos. But something tells me you aren't reading this to hear about the current guys. Something tells me you want to here about the legends of the fall.
I have struggled with how to approach this preview. Do I give a rankings list like the Has-Beens Mile? Do I give pre-race awards? Do I just give people what to watch for? It really has been giving me fits. I decided that in making my predictions I would not only give my predictions for the top 12, but key match-ups for Alumni Run 2008. So, away, we, go....
We welcome Dave Sorensen, the two time All-American steeple chaser with open arms. We also welcome the fact that he has been training this summer. Add to the whole situation that he was third place finisher at last year's alumni run, and suddenly the alumni return the top 4 from the race. Hmmmmmm. Well, back to the match up. You all know Brian "Mac" McNamara, a 2005 graduate, the 2006 Has Been's Mile Champion, and a future employee of K&L Gates. What you might not know is that he is training a lot this summer. With his sites set on a fall marathon and possible swing at Boston 2009, he is in shape. I know first hand that he has what it takes to be at the top of the race. For a while I predicted him to be third in the race, that is until Dave Sorensen decided to crash the party. Now I'm not so sure. These two met during the indoor season when Mac beat Dave head to head in a mile. Mac waived his finger like Ronaldo and all was right with the world. Dave would later go on to finish 9th at Division III indoor nationals. I'm not saying, I'm just saying. Ultimately, this match up is a great thing for the alumni no matter who wins.
Key Match Up # 2: Nick Welch (TUXC) vs Jesse Faller (TUXC) Two classmates: one the captain (Welch), one the All-American (Faller). Jesse Faller has mastered the charge at the end of the season. With his 14:31 at the end of outdoor track he had us all asking: how? Welch has consistently improved over his time at Tufts, is this his breakout season? Alumni run could provide our first glimpse as to who is the lead dog for TUXC. I'll keep a majority of my comments close to the chest, but I'll give you this bone to chew on. Welch will be the top finisher for TUXC at the Alumni run. His training has looked good so far and he has the experience to run a solid effort at his team's first competition. Although this combo helps TUXC at the top of the standings, it won't be able overcome the "sith."
Key Match Up#1: Matt Lacey (Alumni) vs Nate Brigham (Alumni) For the first time since the Spring of 2005, we have a legitimate question mark in front of us. Who will it be? Matthew and I have beaten each other over the last few years, but either Matthew was in shape and I wasn't, or I was in shape and Matthew was hurt. Our schedules couldn't align and things never lined up for a "real" race. I don't discount any previous efforts, because they were all legit. Take last year for example, Matthew and I were both in good shape all summer. However, just weeks before he missed some time due to injury. The alumni run dream match-up was still great, but not at 100%. My consistency allowed me to escape with the victory. This winter, roles were reversed at the Has-Been's Mile, as Matthew was ready to rock and I was just getting my year started. Now, finally, after three long years, it's time for a battle. I don't know what will happen, but I do know that we're going 1-2. We talked a few weeks ago and discussed going sub 16 and even making a run at Andrew Pitts' record. This time the hype is real, this time the teacher and the apprentice go head to head.
Top 12 Predictions
12 - Ryan Lena (TU)
11 - Random Freshman (TU)
10 - Matt Fortin (A)
9 - Jerzy Eisenberg-Guyot (TU)
8 - Jeff Ragazzini (TU)
7 -Mike Don (A)
6 - Jesse Faller (TU)
5 - Brian McNamara (A)
4 - Nick Welch (TU)
3 - Dave Sorensen (A)
2 - Matt Lacey (A)
1 - Nate Brigham (A)
0 - Usain Bolt (JAM)
Team scores:
Alumni - 1 + 2 + 3 + 5 + 7 = 18
TUXC - 4 + 6 + 8 + 9 + 11 = 38
Jamaica - 0
Yeah, I have a lot of faith in my fellow alums, maybe too much. I just have a feeling about this race. I am pretty confident in the top 3, but beyond that, anything can happen. If you're scoring at home, if the Alumni team goes 1-2-3, the race is literally over. I wish all parties involved the best of luck and let the debate begin. Will the legends of the fall reign supreme? Will the young bucks fight back with grit and determination? Will the dark side prevail? Well, you already know the answer, go ahead, say it. Say yes................yes.
The Home Front
So I went home for a couple of weeks, which was lovely. I didn't accomplish a tremendous amount while there, but then again, that wasn't my goal. I did manage to see my family, get some good training in, chill with a few friends, and watch a ton of Olympic swimming; so I've got that going for me, which is nice.
I don't really have a ton to say about my visit, other than I ran a race and didn't run it all that well. I approached it sort of like a workout, in the sense that I didn't rest, didn't workout that week, and didn't get too nervous beforehand. With all that said, it was still a race in my mind, and I wish I had felt a little better on the day. I went out in 4:50, about 5-8 seconds slower than I had planned on. Immediately I knew my hopes of a sub-15 finish were on life-support. Even though I didn't feel all that great I hung in there the second mile, only dropping down to a 4:59. So, two in 9:49 was not ideal, but not horrible. Then it got pretty interesting. I really struggled the last mile, with the last 400 resembling a three-legged race (it was really not my day). I just ran out of gas after my sluggish start. I got passed by a kid who registered himself as Sal Manilla; quite embarrasing. I never really gave up out there, which is a good sign, but they don't give gold stars for effort in this sport. My training is going better than my finishing time of 15:30, so I'll take it for what it was, a solid race effort. Below are my last two weeks of training.
August 3rd - 9th
Sun: 10 miles, solid run after the drive, felt really good.
Mon: 20 miles, waited an extra day for the long run, good decision I suppose. Had my dad out there on a bike helping me out with fluids, huge help. Didn't feel so great out there, but got through it.
Tue: 10 miles, easy.
Wed: 14.5 miles total, workout in evening, slight drizzle and cool, 20x400 in 69-70 w/ 200m jog rest (1 min) at the MV track. This was my first workout alone after working out each week with the Pacers, felt really good today.
Thur: 10 miles, tired not such a great run.
Fri: 12 miles, easy w/ Alyssa's gentleman friend Chris Hamel, good run.
Sat: 9.5 miles, easy w/ Mac, Skip, & Makai
Total: 86 Miles
August 10th - 16th
Sun: 17.5 miles, easy, good lung run with Mac & Bromka out in Eastham, MA.
Mon: 10 miles, did a mile towards the end of the run in 5:10 to wake-up my legs, maybe this wasn't a great decision.
Tue: 12 miles, felt good.
Wed: 10.5 miles, did the first half easy with my Dad and sister, then the second half at my pace (perhaps a little too quick). Not exactly an easy pre-race effort.
Thur: 10 miles total, 5k race in 15:30, buh.
Fri: 12 miles, easy, felt pretty awful the first 7.
Sat: 10 miles, not a bad effort to finish the week off, felt better.
Total: 82 Miles
If you are still reading at this point, let me give you a heads up. My 2009 Tufts University Cross Country Alumni Run preview is coming.
I don't really have a ton to say about my visit, other than I ran a race and didn't run it all that well. I approached it sort of like a workout, in the sense that I didn't rest, didn't workout that week, and didn't get too nervous beforehand. With all that said, it was still a race in my mind, and I wish I had felt a little better on the day. I went out in 4:50, about 5-8 seconds slower than I had planned on. Immediately I knew my hopes of a sub-15 finish were on life-support. Even though I didn't feel all that great I hung in there the second mile, only dropping down to a 4:59. So, two in 9:49 was not ideal, but not horrible. Then it got pretty interesting. I really struggled the last mile, with the last 400 resembling a three-legged race (it was really not my day). I just ran out of gas after my sluggish start. I got passed by a kid who registered himself as Sal Manilla; quite embarrasing. I never really gave up out there, which is a good sign, but they don't give gold stars for effort in this sport. My training is going better than my finishing time of 15:30, so I'll take it for what it was, a solid race effort. Below are my last two weeks of training.
August 3rd - 9th
Sun: 10 miles, solid run after the drive, felt really good.
Mon: 20 miles, waited an extra day for the long run, good decision I suppose. Had my dad out there on a bike helping me out with fluids, huge help. Didn't feel so great out there, but got through it.
Tue: 10 miles, easy.
Wed: 14.5 miles total, workout in evening, slight drizzle and cool, 20x400 in 69-70 w/ 200m jog rest (1 min) at the MV track. This was my first workout alone after working out each week with the Pacers, felt really good today.
Thur: 10 miles, tired not such a great run.
Fri: 12 miles, easy w/ Alyssa's gentleman friend Chris Hamel, good run.
Sat: 9.5 miles, easy w/ Mac, Skip, & Makai
Total: 86 Miles
August 10th - 16th
Sun: 17.5 miles, easy, good lung run with Mac & Bromka out in Eastham, MA.
Mon: 10 miles, did a mile towards the end of the run in 5:10 to wake-up my legs, maybe this wasn't a great decision.
Tue: 12 miles, felt good.
Wed: 10.5 miles, did the first half easy with my Dad and sister, then the second half at my pace (perhaps a little too quick). Not exactly an easy pre-race effort.
Thur: 10 miles total, 5k race in 15:30, buh.
Fri: 12 miles, easy, felt pretty awful the first 7.
Sat: 10 miles, not a bad effort to finish the week off, felt better.
Total: 82 Miles
If you are still reading at this point, let me give you a heads up. My 2009 Tufts University Cross Country Alumni Run preview is coming.
Wednesday, August 6, 2008
Can't Use the Crutch
Last week was another good week, best so far since the marathon. It's funny, that is how I have been measuring things as of late. My writing most often features the phrase "since the marathon." I am not exactly sure what this means, but I think it's a crutch. Saying it or writing it gives me a way out, an excuse. Almost as though I am waiting for some bit of running enlightenment. However, let me assure you (as I am sure you already know), there are no miracles in running. Only opportunity and preparation meeting, then deciding they want to hook up with success. It's a little like that new New Balance commercial, but I like the way I said it better. I can't take all the credit though. Connie Putnam and Ethan Barron tried to drill this in to my head over four years at Tufts. Too bad I didn't listen.
No more, "since the marathon."
I took this week off from racing, as I drove home to New Hampshire on Saturday. The trip was not great this time around, as everyone decided to drive north that day. Traffic jam after traffic jam killed my spirits, especially in New York. (On a side note I listened to National League baseball on the way home, Braves vs Brewers. For all you AL fans out there, trust me, this was no thrill.) However, I made it home without incident, stopping only once. That stop was in Massachusetts for gas and ice cream. Not bad if you ask me.
If you haven't run today, get out the door when you can. Can't use the crutch.
July 27th - August 2nd
Sun: 17 miles, this after a race again, however I felt much better and the weather was a little cooler this time, humidity is a killer though, stay hydrated
Mon: 10.5 miles, humid run, tired
Tue: 10.5 miles, easy, felt terrible
Wed: 13.5 miles total, workout @ 7am, 12x1000 in 3:05-07, 80 sec rest, humid as can be, I sweat the weight of gatorade jug out there, good workout though, stayed strong throughout
Thur: 10.5 miles, easy
Fri: 10 miles total, 2.5 easy out to Gilman School track in Baltimore, then 8k in 27:56 (6:08, 5:54, 5:37, 5:19, 4:56), 2.5 easy on the other side, nice little excercise, felt strong
Sat: 10 miles, easy (then I drove home 9 hours)
Total: 82 Miles
No more, "since the marathon."
I took this week off from racing, as I drove home to New Hampshire on Saturday. The trip was not great this time around, as everyone decided to drive north that day. Traffic jam after traffic jam killed my spirits, especially in New York. (On a side note I listened to National League baseball on the way home, Braves vs Brewers. For all you AL fans out there, trust me, this was no thrill.) However, I made it home without incident, stopping only once. That stop was in Massachusetts for gas and ice cream. Not bad if you ask me.
If you haven't run today, get out the door when you can. Can't use the crutch.
July 27th - August 2nd
Sun: 17 miles, this after a race again, however I felt much better and the weather was a little cooler this time, humidity is a killer though, stay hydrated
Mon: 10.5 miles, humid run, tired
Tue: 10.5 miles, easy, felt terrible
Wed: 13.5 miles total, workout @ 7am, 12x1000 in 3:05-07, 80 sec rest, humid as can be, I sweat the weight of gatorade jug out there, good workout though, stayed strong throughout
Thur: 10.5 miles, easy
Fri: 10 miles total, 2.5 easy out to Gilman School track in Baltimore, then 8k in 27:56 (6:08, 5:54, 5:37, 5:19, 4:56), 2.5 easy on the other side, nice little excercise, felt strong
Sat: 10 miles, easy (then I drove home 9 hours)
Total: 82 Miles
Thursday, July 31, 2008
Fred Smoot can be my wingman anytime
Ok, so I am a little late on this, because last week was well, a week ago. Still, I have been busy doing nothing this week. I have done a little bit of work, but for the most part I have been a waste of space. I am not sure if that is really going to change much over the next few weeks, but at least my location will. My plan is to head home to NH for a couple of weeks, with my sights set on the Cigna 5k in Manchester on August 14th. I ran 15:16 last year, but this year it's time to break 15.
Last week I did another race, this time a 5k in Crystal City. This race started at 8pm so I had all day to hang out and work myself up into frenzy. Surprisingly I held it together for most of the day. I took a nap, ate some Cheeze-Its, and drank some water. The pre-race details aren't anything spectacular. I showed up about an hour early and warmed up about 45 minutes before with the Pacer guys. It was hot as balls out, but at least there was a breeze this week. Humidity is weird around here. Most of the time it sucks and it plays mean tricks too. Sometimes it will go away for a day, and you think life is okay. Then it comes back and you remember how much it sucks, especially to race in. (those are some of the worst sentences I have ever written)
So, I did a few striders and it seemed like everyone and their mom had a Pacer jersey/shirt on at the line. I know it was a Pacers sponsored race, but wow, what a following. Also, this was just a normal 5k around here and they had like 1700 people, that's crazy. FYI: that's a 1/3 of the people at Tufts.
So the gun goes off and people are hammering. A substantial group at the front was surely looking to cash in on the Fred Smoot Smack Down challenge; 80 dollars to the leader at the mile. At about 800m in I was in about 8th place and running about 4:35 pace. After that I slowed down a little and hit the mile in about 4:40. (Now, it's up for debate as to the accuracy of this mark, because I didn't think my second mile was all that slow and I went through in 9:45. For those of you doing math at home, that's a 5:05 second mile. I don't think so.) The Smack Challenge was won by former NY high school standout Kevin Tschirhart in 4:25 with Steve Crane (the race winner) a stride behind. As it was I got off the line too fast, I didn't need a sub 4:30 to completely trash my race.
So, as I said I went through 2-miles in 9:45 and was in fourth place. I got real close to Robbie at this point, but I could never quite get right on his shoulder. He would hang on to third and I would hang on to fourth as I finished in 15:29. Overall this was a solid effort and a step forward. I cooled down four miles and tried to avoid the free Bud-Light they were handing out at finish area. I think that was a good life decision as we don't know what happened to Robbie for our long run the next morning. In hindsight I wish I had gone out a little easier and tried to work the second mile more, but hey when Fred Smoot calls, you answer.
July 20th - 26th
Sun: 14 Miles, after the Rockville 8k this run was on a short turnaround, and it was unbelievably hot, I was lucky to survive this run.
Mon: 10.5 miles, easy run
Tue: 10.5 miles, easy run
Wed: 10.5 miles total, take down workout, 1600-4:47 (400m-2min rest), 1200-3:32 (400m-2min rest), 800-2:17 (400m-2min rest), 600-1:39(400m rest), 400-62 (200m rest), 2x200-30 (200m rest)
Thur: 12 miles, easy run, unbelievable weather (in a good way)
Fri: 10.5 miles, easy run
Sat: 10 miles total, 5k in Crystal City 15:29
Total: 78 Miles
Last week I did another race, this time a 5k in Crystal City. This race started at 8pm so I had all day to hang out and work myself up into frenzy. Surprisingly I held it together for most of the day. I took a nap, ate some Cheeze-Its, and drank some water. The pre-race details aren't anything spectacular. I showed up about an hour early and warmed up about 45 minutes before with the Pacer guys. It was hot as balls out, but at least there was a breeze this week. Humidity is weird around here. Most of the time it sucks and it plays mean tricks too. Sometimes it will go away for a day, and you think life is okay. Then it comes back and you remember how much it sucks, especially to race in. (those are some of the worst sentences I have ever written)
So, I did a few striders and it seemed like everyone and their mom had a Pacer jersey/shirt on at the line. I know it was a Pacers sponsored race, but wow, what a following. Also, this was just a normal 5k around here and they had like 1700 people, that's crazy. FYI: that's a 1/3 of the people at Tufts.
So the gun goes off and people are hammering. A substantial group at the front was surely looking to cash in on the Fred Smoot Smack Down challenge; 80 dollars to the leader at the mile. At about 800m in I was in about 8th place and running about 4:35 pace. After that I slowed down a little and hit the mile in about 4:40. (Now, it's up for debate as to the accuracy of this mark, because I didn't think my second mile was all that slow and I went through in 9:45. For those of you doing math at home, that's a 5:05 second mile. I don't think so.) The Smack Challenge was won by former NY high school standout Kevin Tschirhart in 4:25 with Steve Crane (the race winner) a stride behind. As it was I got off the line too fast, I didn't need a sub 4:30 to completely trash my race.
So, as I said I went through 2-miles in 9:45 and was in fourth place. I got real close to Robbie at this point, but I could never quite get right on his shoulder. He would hang on to third and I would hang on to fourth as I finished in 15:29. Overall this was a solid effort and a step forward. I cooled down four miles and tried to avoid the free Bud-Light they were handing out at finish area. I think that was a good life decision as we don't know what happened to Robbie for our long run the next morning. In hindsight I wish I had gone out a little easier and tried to work the second mile more, but hey when Fred Smoot calls, you answer.
July 20th - 26th
Sun: 14 Miles, after the Rockville 8k this run was on a short turnaround, and it was unbelievably hot, I was lucky to survive this run.
Mon: 10.5 miles, easy run
Tue: 10.5 miles, easy run
Wed: 10.5 miles total, take down workout, 1600-4:47 (400m-2min rest), 1200-3:32 (400m-2min rest), 800-2:17 (400m-2min rest), 600-1:39(400m rest), 400-62 (200m rest), 2x200-30 (200m rest)
Thur: 12 miles, easy run, unbelievable weather (in a good way)
Fri: 10.5 miles, easy run
Sat: 10 miles total, 5k in Crystal City 15:29
Total: 78 Miles
Tuesday, July 22, 2008
Racing Returns
So, this past week I made the decision to return to racing. On Saturday I jumped into the Rockville Twilight 8k, held at roughly 8:45-9:00pm. This race was a pretty cool event, as they had an "elite athletes room" prior to the race. It made me feel a little weird to be sitting in an air conditioned office before warming up, but with the 90+ temperature outside I wasn't complaining. I spent the time chilling alongside fellow Glover Park resident Rich Wilson (Amherst 07'), as we tried to hide out in one of the conference rooms. Emily decided she wanted nothing to do with the "elite" base and decided to camp out near the car; her call I guess.
In this office building I saw a bunch of dudes, fast ones too. This wasn't a run-of-the-mill 8k, this was a fast race. Among those who showed up were speedsters from the Georgetown Running Company (pretty much their whole team), Michael Wardian, Dave Berdan, and Robbie Wade. There were also a handful of foreign athletes there and a ton of fast women, including the seventh place finisher in the Olympic Trials 5k (Julie Culley). Considering where I am right now, seeing all of these people put me at ease. I wasn't thinking about winning the race or even trying to make the top five. I was focused on running "my race", a conservative approach, but still a hard effort.
The warm-up was relatively uneventful, but slightly frustrating as they delayed the start of the race by about 10 minutes. Race officials claimed that they were waiting for the sun to go down completely before starting the event. I don't know if I believe it, but it made a difference in the temperature during the race. Overall the weather was pretty terrible leading up to Saturday, mid to high 90's with the kind of humidity that hurts your body. All week I had been leaving for my runs a little after 7:30pm, doing my best to avoid excessive exposure. I was used to the conditions, but still, it was hot as balls out, and the air quality was awful. Finally, the field begins to line up and I end up sneaking in on the left side at the last second. I was probably in the second row back, but I had 6'6"ish Scott Anderson plowing the way for me.
The gun went off and a group of athletes of African descent immediately took charge. I was doing my absolute best to stay in control and not follow. I camped out a little behind Michael Wardian and Robbie Wade for the first 1/2 mile and tried to get comfortable. My goal for the race wasn't to run 25:00, it was to run a controlled race right above the "red-line." During the second half mile Wardian and Wade started to put a few seconds on me, but I was still right behind them. They likely went through the first mile around 5:00 and I went through in 5:07. My first mile was exactly what I wanted it to be, between 5:05-5:10.
Over the next few miles I was all over the place (5:20, 5;13, 5:29), but I maintained a consistent effort level throughout. It should be noted that miles two and four feature some more rolling hills, with the fourth mile being the most difficult on the course. Granted, I slowed down a little in the fourth mile, but I was actually moving up in the race standings. Overall the course was honest, not too difficult and not a bowling alley either. For my fifth mile I managed to pick things up and closed in 5:00. Now, to be honest, the fifth mile is about 50 meters short (because it's 8k not five miles). So in reality, the fifth mile is probably 5:10ish, which is still a good sign.
I had a bunch left towards the end, but the heat was definitely starting to get to me. I could see a couple of guys I recognized ahead, including Jake Klim (GRC) and Lewis Butler (Pacers) over the last mile, but I would have had to use everything to get up to there. Rather than kicking my brains out, I "surged" to the end maintaining my composure. For my first race back I was happy to finish in 26:10. I ran into a fired-up Wardian in the chute afterwards, as he ended up running 25:30, an exceptional race in the heat. Robbie Wade also ran a fantastic race, finishing in 25:07 for fifth overall.
I cooled down an easy three miles, jogging through the neighborhoods of Rockville. I felt good and had no problems after the race. I took water throughout the race and drank a bunch afterwards. Recovery was not going to be a problem. It appeared as though I had accomplished all of my goals for Saturday, but yet something felt incomplete. I can look at this race and say I did exactly what I wanted to do, but that's only partly true. Do I wish I had run faster? Of course. Do I get frustrated that I broke 25 this winter for 8k and ran 25:14 for the first 5 of a 10 miler too? YES!!! However, I have to remember the circumstances to keep me grounded, confident, and hungry. Saturday was my first race in almost two months, it was hot as balls, there was mega competition, and I have only scratched the surface of working out. These aren't excuses, they are the reality of the situation. On Saturday I was ready to run 26:10 and I did. I am what I am at this point, and I am content. Hopefully, I'll keep improving and be better next time.
Another interesting note is that I have joined up with the Pacers-Brooks Racing team around here. This was a decision I had been weighing for quite some time as I had narrowed my club/team search to two groups. I had people advising me to go in several directions, but ultimately this seems like the best fit for me right now. I never wanted to burn any bridges, and in choosing a group I hope I haven't. I am extremely excited to be a part of the Pacers training/racing group and appreciate the support of Pacers Running Stores and the guys on the team. I have been on board for about four weeks now, and I look forward to training/competing week-in and week-out. I'd also like to give props to the Georgetown Running Company guys, who are a great group of runners/people and were extremely welcoming this past winter/spring. In the end everyone just wants to get faster, so I'll train with anyone that isn't a Jets fan.
Ok, so here is the past week's training:
July 13th - 19th
Sun: 16 miles, easy run but a little quicker the 2nd half, felt ok
Mon: 6 miles, needed and easy day, had a headache all day, run was excellent though
Tue: 10.5 miles, felt great today, breathing was good, legs felt ok, pace was even
Wed: 11.5 miles total, 7am workout day, 14x400 in 70ish w/ 200m rest (approx 50sec - 1 minute), I was actually hoping to do 16, but my body started to break down on 13 and 14, pulled the plug and felt pretty terrible the rest of the day, ridiculously hot out
Thur: 10.5 miles, felt ok today, easy run
Fri: 10 miles, easy, felt good
Saturday*: 11 miles total, 8k race in 26:10 for 14th
Total: 75.5 Miles
*(I followed up my race with an early Sunday morning death march of 14 miles in 90+ heat, poor life decision)
In this office building I saw a bunch of dudes, fast ones too. This wasn't a run-of-the-mill 8k, this was a fast race. Among those who showed up were speedsters from the Georgetown Running Company (pretty much their whole team), Michael Wardian, Dave Berdan, and Robbie Wade. There were also a handful of foreign athletes there and a ton of fast women, including the seventh place finisher in the Olympic Trials 5k (Julie Culley). Considering where I am right now, seeing all of these people put me at ease. I wasn't thinking about winning the race or even trying to make the top five. I was focused on running "my race", a conservative approach, but still a hard effort.
The warm-up was relatively uneventful, but slightly frustrating as they delayed the start of the race by about 10 minutes. Race officials claimed that they were waiting for the sun to go down completely before starting the event. I don't know if I believe it, but it made a difference in the temperature during the race. Overall the weather was pretty terrible leading up to Saturday, mid to high 90's with the kind of humidity that hurts your body. All week I had been leaving for my runs a little after 7:30pm, doing my best to avoid excessive exposure. I was used to the conditions, but still, it was hot as balls out, and the air quality was awful. Finally, the field begins to line up and I end up sneaking in on the left side at the last second. I was probably in the second row back, but I had 6'6"ish Scott Anderson plowing the way for me.
The gun went off and a group of athletes of African descent immediately took charge. I was doing my absolute best to stay in control and not follow. I camped out a little behind Michael Wardian and Robbie Wade for the first 1/2 mile and tried to get comfortable. My goal for the race wasn't to run 25:00, it was to run a controlled race right above the "red-line." During the second half mile Wardian and Wade started to put a few seconds on me, but I was still right behind them. They likely went through the first mile around 5:00 and I went through in 5:07. My first mile was exactly what I wanted it to be, between 5:05-5:10.
Over the next few miles I was all over the place (5:20, 5;13, 5:29), but I maintained a consistent effort level throughout. It should be noted that miles two and four feature some more rolling hills, with the fourth mile being the most difficult on the course. Granted, I slowed down a little in the fourth mile, but I was actually moving up in the race standings. Overall the course was honest, not too difficult and not a bowling alley either. For my fifth mile I managed to pick things up and closed in 5:00. Now, to be honest, the fifth mile is about 50 meters short (because it's 8k not five miles). So in reality, the fifth mile is probably 5:10ish, which is still a good sign.
I had a bunch left towards the end, but the heat was definitely starting to get to me. I could see a couple of guys I recognized ahead, including Jake Klim (GRC) and Lewis Butler (Pacers) over the last mile, but I would have had to use everything to get up to there. Rather than kicking my brains out, I "surged" to the end maintaining my composure. For my first race back I was happy to finish in 26:10. I ran into a fired-up Wardian in the chute afterwards, as he ended up running 25:30, an exceptional race in the heat. Robbie Wade also ran a fantastic race, finishing in 25:07 for fifth overall.
I cooled down an easy three miles, jogging through the neighborhoods of Rockville. I felt good and had no problems after the race. I took water throughout the race and drank a bunch afterwards. Recovery was not going to be a problem. It appeared as though I had accomplished all of my goals for Saturday, but yet something felt incomplete. I can look at this race and say I did exactly what I wanted to do, but that's only partly true. Do I wish I had run faster? Of course. Do I get frustrated that I broke 25 this winter for 8k and ran 25:14 for the first 5 of a 10 miler too? YES!!! However, I have to remember the circumstances to keep me grounded, confident, and hungry. Saturday was my first race in almost two months, it was hot as balls, there was mega competition, and I have only scratched the surface of working out. These aren't excuses, they are the reality of the situation. On Saturday I was ready to run 26:10 and I did. I am what I am at this point, and I am content. Hopefully, I'll keep improving and be better next time.
Another interesting note is that I have joined up with the Pacers-Brooks Racing team around here. This was a decision I had been weighing for quite some time as I had narrowed my club/team search to two groups. I had people advising me to go in several directions, but ultimately this seems like the best fit for me right now. I never wanted to burn any bridges, and in choosing a group I hope I haven't. I am extremely excited to be a part of the Pacers training/racing group and appreciate the support of Pacers Running Stores and the guys on the team. I have been on board for about four weeks now, and I look forward to training/competing week-in and week-out. I'd also like to give props to the Georgetown Running Company guys, who are a great group of runners/people and were extremely welcoming this past winter/spring. In the end everyone just wants to get faster, so I'll train with anyone that isn't a Jets fan.
Ok, so here is the past week's training:
July 13th - 19th
Sun: 16 miles, easy run but a little quicker the 2nd half, felt ok
Mon: 6 miles, needed and easy day, had a headache all day, run was excellent though
Tue: 10.5 miles, felt great today, breathing was good, legs felt ok, pace was even
Wed: 11.5 miles total, 7am workout day, 14x400 in 70ish w/ 200m rest (approx 50sec - 1 minute), I was actually hoping to do 16, but my body started to break down on 13 and 14, pulled the plug and felt pretty terrible the rest of the day, ridiculously hot out
Thur: 10.5 miles, felt ok today, easy run
Fri: 10 miles, easy, felt good
Saturday*: 11 miles total, 8k race in 26:10 for 14th
Total: 75.5 Miles
*(I followed up my race with an early Sunday morning death march of 14 miles in 90+ heat, poor life decision)
Tuesday, July 15, 2008
Ghosts Lie at the Bottom of the Sea
Forget the title of this post, most people know that I am a bit of head case. It could even be said that I am a tad bit neurotic. So, if you want to preserve an opinion of me that does not include some weird stuff, stop here.
Former Tufts standout Ben Smith once said, "I wish people weren't so neurotic about running sometimes." (Or something to that effect) However, it was Ben who was perhaps the most neurotic of all my former teammates, making the statement especially comical (maybe even ironic). The thing is, the only person more neurotic in TU history than Ben Smith was probably me. So, it's time to take a peak inside my head.
Last night, I had a particularly bizarre running dream. I have all kinds of weird dreams, ones about me missing Patriot games, not studying for exams, and the occasional flying escapade. I haven't had a running related dream since before the marathon, so for the last seven weeks or so I have been sleeping easy. However, last night I found myself in a two-mile race at Colby College in Maine. I couldn't tell you who was in the field, they were all anonymous dudes, except for one. I have no idea why Ryan Bak was there, but he was. I haven't spoken to Bak in a few years, and haven't seen him either. I missed his 5000m pre-lim at the trials a couple weeks ago, and to be honest I haven't really thought much about him. Yet, for some reason, DIII legend Ryan Bak was at this two mile race and we were going head to head.
The gun sounds and Bak takes off. The funny thing is, I stay with him. Early in the race I am absolutely rolling, and having no problems. Then, Bak falls off the pace and I over take him. People are flipping out. There is even a swimming pool in the middle of the track, and the people in the pool are going nuts. At this point I realize that I am in a dream, because there is no way I am beating Bak in a two-mile.
So I'm pulling away and I get a huge lead (and I mean huge). The race felt over, and then like clockwork I start to tie up. My legs lock up like they always do in running related dreams, I can't move, I'm paralyzed and tripping over myself. I felt like Tim Galebach (<-watch the whole video, tough to watch, mad props) must have almost eight years ago at the junior olympics. All of a sudden my huge lead disappears. This is where my heart-rate goes through the roof, as nothing can stop Bak now. What can I do? My legs are tying up, Bak is cruising, and two laps is just too far to hang on. Bak catches up, I want to cry.
Then, the unthinkable happens, I either come out of it or Bak starts to experience the same thing. I know this sounds crazy, but I went "Monk." I only know this, I cross the line first. Then I get a Kentucky Derby sized wreath around my neck. Then I wake up. Crazy.
Upon further review, this is the first time in my running-dream-history where I have actually finished a race (I think?) with a victory. I usually drop out, wake up, or finish running terrible. I have had dreams where I have already finished the race, but a successful race from start to finish is truly revolutionary. Not only that, but I scored a victory over Bak. Of course, it's not a real victory, it's a dream. However, this dream is in many ways a victory.
At this point, I am inclined to believe that some of my confidence related issues may be a thing of the past. Perhaps, the days of psyching myself out before the race even starts are over. Then again, maybe not. I don't know, I guess only time will tell. On Saturday I will be racing in the Rockville Twilight 8k, my first since the marathon. No matter what happens, this dream does mark a step forward for me, because this time I wasn't running around with a giant inflatable hammer at the naked quad run.
Dream on.
Former Tufts standout Ben Smith once said, "I wish people weren't so neurotic about running sometimes." (Or something to that effect) However, it was Ben who was perhaps the most neurotic of all my former teammates, making the statement especially comical (maybe even ironic). The thing is, the only person more neurotic in TU history than Ben Smith was probably me. So, it's time to take a peak inside my head.
Last night, I had a particularly bizarre running dream. I have all kinds of weird dreams, ones about me missing Patriot games, not studying for exams, and the occasional flying escapade. I haven't had a running related dream since before the marathon, so for the last seven weeks or so I have been sleeping easy. However, last night I found myself in a two-mile race at Colby College in Maine. I couldn't tell you who was in the field, they were all anonymous dudes, except for one. I have no idea why Ryan Bak was there, but he was. I haven't spoken to Bak in a few years, and haven't seen him either. I missed his 5000m pre-lim at the trials a couple weeks ago, and to be honest I haven't really thought much about him. Yet, for some reason, DIII legend Ryan Bak was at this two mile race and we were going head to head.
The gun sounds and Bak takes off. The funny thing is, I stay with him. Early in the race I am absolutely rolling, and having no problems. Then, Bak falls off the pace and I over take him. People are flipping out. There is even a swimming pool in the middle of the track, and the people in the pool are going nuts. At this point I realize that I am in a dream, because there is no way I am beating Bak in a two-mile.
So I'm pulling away and I get a huge lead (and I mean huge). The race felt over, and then like clockwork I start to tie up. My legs lock up like they always do in running related dreams, I can't move, I'm paralyzed and tripping over myself. I felt like Tim Galebach (<-watch the whole video, tough to watch, mad props) must have almost eight years ago at the junior olympics. All of a sudden my huge lead disappears. This is where my heart-rate goes through the roof, as nothing can stop Bak now. What can I do? My legs are tying up, Bak is cruising, and two laps is just too far to hang on. Bak catches up, I want to cry.
Then, the unthinkable happens, I either come out of it or Bak starts to experience the same thing. I know this sounds crazy, but I went "Monk." I only know this, I cross the line first. Then I get a Kentucky Derby sized wreath around my neck. Then I wake up. Crazy.
Upon further review, this is the first time in my running-dream-history where I have actually finished a race (I think?) with a victory. I usually drop out, wake up, or finish running terrible. I have had dreams where I have already finished the race, but a successful race from start to finish is truly revolutionary. Not only that, but I scored a victory over Bak. Of course, it's not a real victory, it's a dream. However, this dream is in many ways a victory.
At this point, I am inclined to believe that some of my confidence related issues may be a thing of the past. Perhaps, the days of psyching myself out before the race even starts are over. Then again, maybe not. I don't know, I guess only time will tell. On Saturday I will be racing in the Rockville Twilight 8k, my first since the marathon. No matter what happens, this dream does mark a step forward for me, because this time I wasn't running around with a giant inflatable hammer at the naked quad run.
Dream on.
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