| Location: Syracuse,NY, USA Member Since: Dec 24, 2006 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: 400 - 51; 800 - 1:52; 1000 - 2:25; 1500 - 3:50; mile - 4:08; 3000 - 8:31; 8k xc - 26:04; hardware Short-Term Running Goals: Get in shape and win races. Long-Term Running Goals: Keep winning races. Personal: Courage is going from failure to failure without losing enthusiasm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 141.50 | 7.00 | 3.00 | 15.50 | 167.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy run with Natalie around Manhattan. Plane leaves today! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Technically I lose today due to the time change. For the record, I don't think I went more than 30 hours with out running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Shaking out the legs in Sydney. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long day at the beach. After getting 5 hours of sleep in the last 50 hours, I went to bed at 5 pm for a nap and woke up at 7 am the next morning! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Around Sydney's Royal Botannical Gardens and along coastline by the Opera House. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 3.00 | 13.00 |
| 5k 'race' in south Melbourne with the Gunn Runners. 16:40 on a windy day around a lake down there. Not bad considering I spent last night on a bus and the whole day today at a conference! I couldn't find the hotel where the group was meeting up beforehand but eventually found it after about 40 minutes of frantic running from my hotel (thought I'd be late). Race numbers were turned in afterwards in exchange for beer. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the whole day at the conference and went out to dinner with the Maryland group afterwards. Gonna try to get to the track/gym tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran around Melbourne in the morning (skipping conference time) and lifted a bit at RMIT. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Legs dead from all the walking. Ran a bit then did some swimming in the public pool (free to people staying at our hostel). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Beautiful run around the Royal Botanical Gardens in Melbourne. Finished the run with a stop at the bus station to get my overnight ticket for a 12 hour trip back to Sydney (bus sleep is terrible by the way) and a stop at the IMAX to check the schedule there. Never did end up going since my bus took off at 7... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 4.00 | 8.00 |
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Exhausted. No other way to put it. The sleep on the bus was once again horrible although to be fair I must have slept some amount since apparently there was a big storm on the way back to Sydney. Today since I wasn't able to find a track that was open to the public, I did a workout at Hyde Park on a trail that went around a memorial for fallen Olympic athletes--pretty cool place. Since I didn't have distances, I just ran hard for 4:40, 3:30, 2:20 and 1:10 with 3 minutes in between. Had to go to the bathroom toward the middle--probably all the fruit I'm eating. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| First day at surf camp. Today I got up at 6:30 and took a bus three hours south of Sydney where I spent two sessions of two hours each learning how to surf, which involves a lot of core strength. Arms were pretty tired by the end of the day from pushing up on the board. Without an hour to spare early in the day I ran after digesting dinner. The terrain was surprisingly hilly. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran along the beach after the second two hour surf session. Finished the day feeling incredibly beat down. Shoulders and triceps are killing me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| DNR. Just four hours of surfing. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| DNR again. I wanted to run once I arrived back in Sydney but after four more hours of surfing plus the trip home, I was just too tired to do anything worthwhile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 2.50 | 7.00 |
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Mixed bag workout at the Sydney Olympic Complex.
26.7 (300 jog), 1:37.? (400 jog), 2:45.8 (800 jog), 1:34.0 (400 jog), 2:14.8 (600 jog), 57.8 I was really happy with this workout as it was sort of surprising after a mediocre week and I pretty much had to streamline my entire schedule to fit it in. I started the day with a train ride out to the Olympic Complex where a tour of the facility got my juices flowing again. The track has since been moved next door. After the workout, I stuck around to watch a free outdoor opera concert by the Sydney Opera Company. Great day.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Last day in Sydney. Shamefully, I did not run once again. | | Add Comment |
| | Race: |
New England Championships (0.5 Miles) 00:01:55, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| After arriving back to JFK from Australia at 9:45 last night, I somehow thought it'd be a good idea to race in Boston the next day. I took the lead at 300 in with a nifty inside move and lead through to the last 100 when I started to tie up. I ended up second with a dismal last 50+ meters. Although I think I'm in 1:52 shape give or take with full rest, I was actually sort of surprised I ran as fast as I did given the finish.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran easy in Central Park with Natalie then took a bus back to Delaware. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AGAIN, no run. Shameful! This will probably be the last day I take off for three weeks or so. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles at about 6:30 pace. Ran it all on the roads since the trails are super slushy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy six with Brian after a long day at work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Up-tempo four miles on the roads w/ some strides. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Shaked out at the Reggis Lewis Center getting ready for tomorrow's DMR. Looking forward to getting back into some quality training after tomorrow...
| | Add Comment |
| | Race: |
USATF Exhibition Distance Medley Relay (1600 Miles) 00:10:08, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 1.00 | 9.00 |
| For today's DMR, I got the baton with a huge lead thanks especially to some really quality legs by Kobe (48-low 400 going out in 22) and Jeff (1:52.6 800) and subsequently didn't have to run that hard. I just kept a really even (slow) pace throughout to avoid blowing up--which would have been the only way we would have lost. After the relay, I did 3 x 5 minutes at tempo pace. I know that I really need to get back on track if I want to accomplish my goals for outdoors. I'm ready for a good month of March. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Medium long on the roads at about 6:15 pace (timed Creek Road). Slush everywhere. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 4.00 | 15.00 |
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Early afternoon: Today's workout went great. I ran out about four miles to a fairly
steep hill that rises sharply at first, tapers just a bit, and then
slopes up again toward the end. I experimented with all sorts of form
variations including knee drive, stride length, arm swing, and where I
was landing with each footfall. Initially, I seemed to be getting the
most "bang for my buck" with a quick acceleration at the start followed
by good solid leg drive going heel to toe followed by quick arms/up on
my toes for the final third. As I was jogging down the hill after
repeat #7, three high school kids passed me coming up the hill at about
the half way point. When I got to the bottom, I told myself that I was
going to catch them even though they were well over half way done by
the time I started. I didn't think about form at all--just about
running as hard as I could, trying to make myself see white. I think I
scared them when I went by toward the top since I must have looked like
a wild man. Below are the splits:
1:13.7
1:15.4
1:12.6
1:11.1
1:14.0
1:11.6
1:15.2
1:06.9
12 miles total. Evening: 3 miles on the treadmill at 10 mph (6 min pace) then about an hour of weights. I hit the whole circuit. Definitely need to get in the gym on the regular. (Hey look, I just matched last week's total mileage.)
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM: 3 miles really easy around the indoor track with some stretching and ab work in the middle.
PM: 8 miles around Newark at 7 min pace or just under.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 141.50 | 7.00 | 3.00 | 15.50 | 167.00 |
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