Hey everybody,
Long time no post. A lot has happened since my last post; including a lengthy time off due to injury.
Rewind to August. I was gearing up and ready to rock the Sea Isle 10 miler. Unfortunately, I was already injured. Here is a short summary of how I got my injury: The OD, Large Meatheads, and House of Pain - Jump Around. End of story.
My injury was ligament damage to my right foot. At first, I was unaware of the extent of my injury and continued to run on it for a week. I started the Sea Isle 10 miler because I had already planned some down time to recover after the race. I barely made it to mile 4. Every person who saw my foot after the race knew it was bad. Most asked why I even started. Diagnosis: 6 weeks off from all physical activity and if my foot didn't heal properly, surgery. This included missing Hawk Harrier Camp for the first time since I started. I was not happy about that.
Meanwhile, I had also started a new job in the beginning of August as an Analyst with Canon Business Solutions. So far, I can't complain. Closer to home, less hours, and a lot of room to grow.
The 6 weeks have now passed. I do not need surgery and I'm cleared to start running again. I have also decided to participate in an 8 week weight loss competition. Not doing any physical activity for 6 weeks definitely "helped" me pack on the pounds. The goal is to lose all of the weight I put on during my down time, plus an additional 5 - 10 pounds. Starting training again will definitely help in this. Each week, I plan to run more miles than the combined number of sodas and beers I drink. I also plan to drink close to a gallon of water a day.
The first week had been rough. I'm starting out really slow and I'm really out of shape. I did get in 18 miles this week. None of them were fast. No plans to peak for any races this fall, so I will have plenty of time to build a base. So far, no foot pain, and I'll be doing the best to keep it that way.
Sunday, September 25, 2011
Monday, June 13, 2011
I am Back! You Know It!
On Saturday I raced my first race since Broad Street in early May and my first 5k since late March. I ran the Ocean City Police Chase 5k and was very happy with the time. I had run the race last year after a late night out in Sea Isle and still finished 8th place. I also won the 20-29 age group running 18:06. My friend and Sea Isle City roommate Nick DeSantis won the race in 15:48 and had nearly a minute on 2nd place. This year, the field was a lot deeper. I knew that as soon as I got to the starting line. There were a couple guys that were still running for colleges that showed up. Nick wasn't racing this year because of a rehearsal dinner the night before being in our friends wedding.
My goal going into the race was to run just under 17 flat. My workouts during the past month showed that was about the range that I could hit. The night before Coach Jason Kilderry in a conversation said that I could probably run 16:50. I said I think I can run 16:45. We were relatively on the same page so I said my goal was to go out in about 5:15 for the first mile. He thought that would be good as long as I didn't go out any faster.
The night before the race I stayed down in Sea Isle and cooked a big pasta dinner for the beach house and our friends in girls beach house. My favorite shore cover band Go Go Gadjet was playing at the OD that night, but I decided that going out for a late night at the bar wouldn't help my race. I stayed in and while my roommates were pregaming and playing drinking games. I joined in, but drank water instead of beer.
Jimmy Dugan, manager of the Rockford Peaches and Sea Isle roommate, decided he'd stay in too and we watched Zombieland. I managed to sleep through the roommates returning from the bar and made my way to Ocean City. The weather was extremely foggy, but the temperature was in the low 70's. I couldn't really complain as the entire week before was in the high 90's.
After a short warm up and made my way to the front of the starting line on the boardwalk and did a few striders. I only saw a handful of other people doing striders so I knew they were most likely my only competition. When the gun went off, I took out the first quarter mile to make sure I was clear of all the 6 minute mile pace or slower runners. I was joined by a group of about 8 or 9 other runners. I believe the mile markers were not accurate. We passed the 1 mile maker at 5:40, but knew I was running about 5:15-5:20 mile pace. I ignored the marker, but some of the other guys must have thought it was accurate as they took off at this point. Since I was confident in my pacing and race plan, I just held the pace and let them go. I was still in a pack of about 3 runners until one of the turnaround points. I knew a couple of them were struggling so I made the decision to break them early and no t have to worry about them later. I through about a 200m surge and was clear of them. I came up to the "2 mile" marker, but this one was definitely short. I passed the marker at 10:30. I was sure that I didn't run the 2nd mile in 4:50 so I ignored this marker as well. At this point I was running by myself, but could see that leader (a steeple guy from Penn State) had made a move to string out the group of 6. I could see one guy falling back so I gradually picked up my effort to catch him.
The race ended with about 300m on the Ocean City High School track. When I stepped on the track I was in 7th place and 6th place was 4 or 5 seconds ahead of me. Being confident in my kick, I waited for 200m to go and then went. I blew by the runner in the Delaware Running Company singlet and he had no response. I ended up beating him by 6 seconds. My official time was 16:34, making it the first time since July of 2008 that I've broken 17. I also once again won the 20-29 age group. The award didn't show that it was an age group award, so that in combination of my time, I let my roommates think that I had won the overall race for a couple minutes for telling them that I was 6th and it was a much faster year. My time would have been good enough for a 2nd place the year before. Either way, I was still happy because it's a step in the right direction and it was nice to be competitive again.
After the race I met up with the my friends in the girls house in Sea Isle for a breakfast at Steak Out and then started getting ready for the wedding of my friends Megan Matera to John Roszko. I think everybody at the wedding and in Long Branch, NJ probably already knows that I had a blast. It was a great time.
My goal going into the race was to run just under 17 flat. My workouts during the past month showed that was about the range that I could hit. The night before Coach Jason Kilderry in a conversation said that I could probably run 16:50. I said I think I can run 16:45. We were relatively on the same page so I said my goal was to go out in about 5:15 for the first mile. He thought that would be good as long as I didn't go out any faster.
The night before the race I stayed down in Sea Isle and cooked a big pasta dinner for the beach house and our friends in girls beach house. My favorite shore cover band Go Go Gadjet was playing at the OD that night, but I decided that going out for a late night at the bar wouldn't help my race. I stayed in and while my roommates were pregaming and playing drinking games. I joined in, but drank water instead of beer.
Jimmy Dugan, manager of the Rockford Peaches and Sea Isle roommate, decided he'd stay in too and we watched Zombieland. I managed to sleep through the roommates returning from the bar and made my way to Ocean City. The weather was extremely foggy, but the temperature was in the low 70's. I couldn't really complain as the entire week before was in the high 90's.
After a short warm up and made my way to the front of the starting line on the boardwalk and did a few striders. I only saw a handful of other people doing striders so I knew they were most likely my only competition. When the gun went off, I took out the first quarter mile to make sure I was clear of all the 6 minute mile pace or slower runners. I was joined by a group of about 8 or 9 other runners. I believe the mile markers were not accurate. We passed the 1 mile maker at 5:40, but knew I was running about 5:15-5:20 mile pace. I ignored the marker, but some of the other guys must have thought it was accurate as they took off at this point. Since I was confident in my pacing and race plan, I just held the pace and let them go. I was still in a pack of about 3 runners until one of the turnaround points. I knew a couple of them were struggling so I made the decision to break them early and no t have to worry about them later. I through about a 200m surge and was clear of them. I came up to the "2 mile" marker, but this one was definitely short. I passed the marker at 10:30. I was sure that I didn't run the 2nd mile in 4:50 so I ignored this marker as well. At this point I was running by myself, but could see that leader (a steeple guy from Penn State) had made a move to string out the group of 6. I could see one guy falling back so I gradually picked up my effort to catch him.
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| The Trophy |
After the race I met up with the my friends in the girls house in Sea Isle for a breakfast at Steak Out and then started getting ready for the wedding of my friends Megan Matera to John Roszko. I think everybody at the wedding and in Long Branch, NJ probably already knows that I had a blast. It was a great time.
Sunday, May 1, 2011
Broad Street
Hey followers and readers... Long time no post. Since Adrenaline in March, my training has really stepped up. I've been working out on the track twice a week and my long run has been gradually increasing.
My workouts now resembled actual ones I ran in college, except at a much slower pace and more recovery. Right now my training plan is still building to summer 5ks, so I was not specifically training for broad street. Going into the race, my long run had only moved up to 8 miles, so I was not really in shape to race 10 miles.
The night before the race, I stayed down at Nick DeSantis' house and talked race plan with Coach Jason Kilderry. He told me he didn't want to go out any faster than 5:45 for the first mile and that I was in shape to PR. I wasn't as confident and told him that I was thinking of going out 6:15 and my goal was to just break 64 minutes. Part of it probably stemmed from not running well last year. I ran 1:08:42 in 2010 and felt terrible. I knew from my 5k result at Adrenaline was 15 seconds faster than last year, so I was in better shape.
He didn't have a problem with that, so my strategy was to run 6:15 miles for the first 5 miles, then depending on how I felt pick it up from there. Then after spending the day mentally preparing myself and psyching myself up, I shave my facial hair into a Fu Manchu to channel my inner Brian Sell.
Race morning, I woke up at 5:15 and after a quick Wawa trip, headed over to the sports complex with some of the Breakneck team. We took the subway up to the start and waited a while before warming up. The weather was by far the best I've ever had for any of the times I've run Broad Street. The temperature was in the mid 50's and it was sunny. By the start, I ran into Bill Ling and we warmed up together. He told me he was shooting for sub 65 and asked if he could run with me for most of the race. I had no problem with that because I knew it would keep me more accountable for the pace and it's always easier running with people.
After working my way up to the back of the elite seeded runners, I heard someone ask attractive local 6 ABC weather woman, Cecily Tynan what she was looking to run. She said she wanted to see how long she could hold 6:15s. I then told Bill that we should run with her for most of the way. The gun went off and the 30,000 runners took off down Broad Street. This year I held back in the first mile, but still felt like I was being sucked out too fast.
The first mile felt relaxed, but we were feeling good and moved up from Cecily's pack of runners shortly after a half mile in. We went through the 1 mile mark in 5:49. I knew it was faster than I wanted, but I still felt comfortable. My threshold workouts have been at around that pace, so I knew I could hold that for a while. I ran 5:50 for the second mile and still felt good, so kept the pace going. I clipped off another 5:50 for mile 3. At that time, Bill asked if we should back off the pace. I thought that it was probably a good idea. We ran 5:57 for mile 4. I still felt pretty good and we started passing a lot of people that went out too fast. We ran 5:48 for mile 5 for a halfway split 29:15.
I knew we could pretty much cruise and hit our goals, but Bill was feeling good and started moving up. I started easing up slightly before City Hall and was passed by newly engaged Breakneck member Erik Geisinger. He blew past me and just kept moving. I hit 5:59 for mile 6 and 6:00 for mile 7. In the 8th mile, I was starting to struggle and felt myself slowing up even more. Luckily it wasn't too much. I ran 6:05 for mile 8. At the 8 mile mark, Coach Jason was standing there and told me I looked good and yelled at me to break an hour. I wasn't sure how I'd hold up the last 2 miles or if breaking an hour was a possibility, but I knew my PR of 1:01:06 was still in easily within reach.
My 9 felt a lot worse than any of the previous miles and I was struggling even more. Luckily, I latched onto a couple runners that were moving up I didn't fall off my pace too much. Mile 9 was a 6:10 and then I knew sub 60 was still in reach. I noticed Bill Ling wasn't to far in front of me, so I moved up and ran with him. Bill then ended up dropping his phone that he was running with and turned to pick it up. I kept on going with the pace. When Bill caught up, he was already well into his kick. I knew he was going much too early, so I let him go, but started gradually picking up the pace. With about 300m to go I had caught up to Bill and started my own kick. I passed a couple people and finished officially in 59:23, 5:51 last mile. Bill was about 5 seconds back.
After finishing, we met up with the other Breakneck guys that finished well in front of us and began our post race celebration. I'm happy with shaving 1:43 off my PR and destroying my goal time. Over all it was a good day.
My workouts now resembled actual ones I ran in college, except at a much slower pace and more recovery. Right now my training plan is still building to summer 5ks, so I was not specifically training for broad street. Going into the race, my long run had only moved up to 8 miles, so I was not really in shape to race 10 miles.
The night before the race, I stayed down at Nick DeSantis' house and talked race plan with Coach Jason Kilderry. He told me he didn't want to go out any faster than 5:45 for the first mile and that I was in shape to PR. I wasn't as confident and told him that I was thinking of going out 6:15 and my goal was to just break 64 minutes. Part of it probably stemmed from not running well last year. I ran 1:08:42 in 2010 and felt terrible. I knew from my 5k result at Adrenaline was 15 seconds faster than last year, so I was in better shape.
He didn't have a problem with that, so my strategy was to run 6:15 miles for the first 5 miles, then depending on how I felt pick it up from there. Then after spending the day mentally preparing myself and psyching myself up, I shave my facial hair into a Fu Manchu to channel my inner Brian Sell. Race morning, I woke up at 5:15 and after a quick Wawa trip, headed over to the sports complex with some of the Breakneck team. We took the subway up to the start and waited a while before warming up. The weather was by far the best I've ever had for any of the times I've run Broad Street. The temperature was in the mid 50's and it was sunny. By the start, I ran into Bill Ling and we warmed up together. He told me he was shooting for sub 65 and asked if he could run with me for most of the race. I had no problem with that because I knew it would keep me more accountable for the pace and it's always easier running with people.
After working my way up to the back of the elite seeded runners, I heard someone ask attractive local 6 ABC weather woman, Cecily Tynan what she was looking to run. She said she wanted to see how long she could hold 6:15s. I then told Bill that we should run with her for most of the way. The gun went off and the 30,000 runners took off down Broad Street. This year I held back in the first mile, but still felt like I was being sucked out too fast.
The first mile felt relaxed, but we were feeling good and moved up from Cecily's pack of runners shortly after a half mile in. We went through the 1 mile mark in 5:49. I knew it was faster than I wanted, but I still felt comfortable. My threshold workouts have been at around that pace, so I knew I could hold that for a while. I ran 5:50 for the second mile and still felt good, so kept the pace going. I clipped off another 5:50 for mile 3. At that time, Bill asked if we should back off the pace. I thought that it was probably a good idea. We ran 5:57 for mile 4. I still felt pretty good and we started passing a lot of people that went out too fast. We ran 5:48 for mile 5 for a halfway split 29:15.
I knew we could pretty much cruise and hit our goals, but Bill was feeling good and started moving up. I started easing up slightly before City Hall and was passed by newly engaged Breakneck member Erik Geisinger. He blew past me and just kept moving. I hit 5:59 for mile 6 and 6:00 for mile 7. In the 8th mile, I was starting to struggle and felt myself slowing up even more. Luckily it wasn't too much. I ran 6:05 for mile 8. At the 8 mile mark, Coach Jason was standing there and told me I looked good and yelled at me to break an hour. I wasn't sure how I'd hold up the last 2 miles or if breaking an hour was a possibility, but I knew my PR of 1:01:06 was still in easily within reach.
My 9 felt a lot worse than any of the previous miles and I was struggling even more. Luckily, I latched onto a couple runners that were moving up I didn't fall off my pace too much. Mile 9 was a 6:10 and then I knew sub 60 was still in reach. I noticed Bill Ling wasn't to far in front of me, so I moved up and ran with him. Bill then ended up dropping his phone that he was running with and turned to pick it up. I kept on going with the pace. When Bill caught up, he was already well into his kick. I knew he was going much too early, so I let him go, but started gradually picking up the pace. With about 300m to go I had caught up to Bill and started my own kick. I passed a couple people and finished officially in 59:23, 5:51 last mile. Bill was about 5 seconds back.
After finishing, we met up with the other Breakneck guys that finished well in front of us and began our post race celebration. I'm happy with shaving 1:43 off my PR and destroying my goal time. Over all it was a good day.
Sunday, March 20, 2011
Adrenaline 5k Race and Post Race Recap
My performance in the Adrenaline 5k in Haddonfield yesterday was okay. Not a great race, but also not terrible. My race plan was to go out in 5:25-35 for the first mile, keep it under control and then try to pick it up through the finish.
Before the race started, I met up with a bunch of the Breakneck guys at Eric Bonnette's parents house (conveniently located about a minute from the start line). Joining me in the group were Eric, Nick DeSantis, Matt Ciociola, Jason Simon, and Abel Bermudez. I then met Katie Van Horn who was also using the house as a pre-race meeting spot. All of the guys went out to warm up on the trails around the house. I did a shorter warm up than the rest of the guys to match what I've been doing be for my workouts. I didn't want to change up anything from my routine right before race time.
During the warm up because I felt really good and I wasn't too nervous about the race. I don't think I've ever PRed or run close to running my best when I've felt great during the warm up. I laced up my flats and did a couple striders to get to the start line. To keep myself from going out way too fast, I lined up a few rows back. The gun went off and I saw tons of people take off in a pace that was way too fast for me.
I went out easy and about a half mile into the race the pack had thinned out somewhat. I looked around to see if I recognized anyone. I noticed an ETA Coach singlet and the runner turned out to be a Hawk Harrier Camp Alum John Williams. The was a noticeable wind throughout most of the race, but it wasn't anything to tough to deal with. Either way, I decided to tuck into the pack that I was running around. After we made a turn leading to the one mile mark, I noticed I was running in the same pack as Katie and Abel.
I went through the first mile in exactly 5:30, right on pace. Abel was a couple seconds ahead but the packs were breaking up and turning into a huge mass of people. I saw Abel trying to get out of the pack he was in and had to force his way out. The move was similar to something I saw Matt Ciociola do in an indoor mile race; an action that was later dubbed the "Ciociola Shove". I kept the pace going and tucked back into a pack about a half mile in. There was a water stop, but I avoided it. I did notice a Ralph Harris working the station that no one in the front of the race seemed to be using.
I kept the second mile under control, but it turned out I actually eased up on the pace. I went through the 2 mile in 11:20, which simple math tells you was a 5:50 mile. Previously I would have put on a surge to try to immediately get back on pace, but this time I decided to do it gradually because I knew the end of the race had a slight downhill. A little less than a half mile I heard a someone call out my name from the pack I was in. It was none other than Hawk Harrier counselor Bill "Ding-a-ling" Ling. He asked if we were going to break 18. I knew that unless I fell off the pace, that it wouldn't be an issue. I responded with a simple "yeah" as I was starting to breathe heavy. Bill took off to pick off some people and I think somewhat to gain some ground before I started my kick.
From running this race a few times in the past, I knew that even though you can see the finish, it is actually a lot further away. Eventually I ran past Coach Jason right as I was starting my kick. I probably picked off 10 to 15 people in the last quarter mile. Sure enough the first 2 people in front of me were Bill and Katie. As I crossed the line and worked my way through the chute, I saw Nick who finished well before me and Bill who was being told "If you're going to vomit, don't vomit on that mat". I didn't feel nearly as bad so I know that I can go faster. My chip time was 17:39 and placed 82nd overall which I consider a solid performance. Last year, I also placed 82nd, but only ran 17:54.
Post Race
All the breakneck guys regathered at the Bonnette house and started our cool down. Eric was upset about his performance and ran out early to get another 30 minute run in. After everyone was done cooling down, we opened up the cooler of beers from Philadelphia Brewing Company that Jason Simon brought with him. After having a couple, Nick and I ran down to the awards ceremony to check out the results and for him to pick up his age group medal. We returned to the house to have a couple more drinks and then headed over to the running store. There was some food and drinks at the store to find out the details to the post race party that night. After I had about 6 beers before 1 PM, I knew I'd have to take a nap to be able to make it out to the party without being a zombie.
Nick drove me back to his house and I took a nap on his couch. Around 4:30, Matt came over with another cooler of beer and we had one before heading out to dinner at Skeeters. Matt, who has been preparing a presentation on nutrition, proceeded to order close to 3,000 calories for himself. Since I was driving us to the party I only had a beer, some fires and nachos and 10 garlic parm wings. A little after 7 we headed to the party in a restaurant in Haddonfield. The party was open bar all night. We stayed stayed there and hung out with a lot of friends and runners then eventually took a fun cab ride home. It was a lot of fun, but we were all paying for it this morning.
Before the race started, I met up with a bunch of the Breakneck guys at Eric Bonnette's parents house (conveniently located about a minute from the start line). Joining me in the group were Eric, Nick DeSantis, Matt Ciociola, Jason Simon, and Abel Bermudez. I then met Katie Van Horn who was also using the house as a pre-race meeting spot. All of the guys went out to warm up on the trails around the house. I did a shorter warm up than the rest of the guys to match what I've been doing be for my workouts. I didn't want to change up anything from my routine right before race time.
During the warm up because I felt really good and I wasn't too nervous about the race. I don't think I've ever PRed or run close to running my best when I've felt great during the warm up. I laced up my flats and did a couple striders to get to the start line. To keep myself from going out way too fast, I lined up a few rows back. The gun went off and I saw tons of people take off in a pace that was way too fast for me.
I went out easy and about a half mile into the race the pack had thinned out somewhat. I looked around to see if I recognized anyone. I noticed an ETA Coach singlet and the runner turned out to be a Hawk Harrier Camp Alum John Williams. The was a noticeable wind throughout most of the race, but it wasn't anything to tough to deal with. Either way, I decided to tuck into the pack that I was running around. After we made a turn leading to the one mile mark, I noticed I was running in the same pack as Katie and Abel.
I went through the first mile in exactly 5:30, right on pace. Abel was a couple seconds ahead but the packs were breaking up and turning into a huge mass of people. I saw Abel trying to get out of the pack he was in and had to force his way out. The move was similar to something I saw Matt Ciociola do in an indoor mile race; an action that was later dubbed the "Ciociola Shove". I kept the pace going and tucked back into a pack about a half mile in. There was a water stop, but I avoided it. I did notice a Ralph Harris working the station that no one in the front of the race seemed to be using.
I kept the second mile under control, but it turned out I actually eased up on the pace. I went through the 2 mile in 11:20, which simple math tells you was a 5:50 mile. Previously I would have put on a surge to try to immediately get back on pace, but this time I decided to do it gradually because I knew the end of the race had a slight downhill. A little less than a half mile I heard a someone call out my name from the pack I was in. It was none other than Hawk Harrier counselor Bill "Ding-a-ling" Ling. He asked if we were going to break 18. I knew that unless I fell off the pace, that it wouldn't be an issue. I responded with a simple "yeah" as I was starting to breathe heavy. Bill took off to pick off some people and I think somewhat to gain some ground before I started my kick.
From running this race a few times in the past, I knew that even though you can see the finish, it is actually a lot further away. Eventually I ran past Coach Jason right as I was starting my kick. I probably picked off 10 to 15 people in the last quarter mile. Sure enough the first 2 people in front of me were Bill and Katie. As I crossed the line and worked my way through the chute, I saw Nick who finished well before me and Bill who was being told "If you're going to vomit, don't vomit on that mat". I didn't feel nearly as bad so I know that I can go faster. My chip time was 17:39 and placed 82nd overall which I consider a solid performance. Last year, I also placed 82nd, but only ran 17:54.
Post Race
All the breakneck guys regathered at the Bonnette house and started our cool down. Eric was upset about his performance and ran out early to get another 30 minute run in. After everyone was done cooling down, we opened up the cooler of beers from Philadelphia Brewing Company that Jason Simon brought with him. After having a couple, Nick and I ran down to the awards ceremony to check out the results and for him to pick up his age group medal. We returned to the house to have a couple more drinks and then headed over to the running store. There was some food and drinks at the store to find out the details to the post race party that night. After I had about 6 beers before 1 PM, I knew I'd have to take a nap to be able to make it out to the party without being a zombie.
Nick drove me back to his house and I took a nap on his couch. Around 4:30, Matt came over with another cooler of beer and we had one before heading out to dinner at Skeeters. Matt, who has been preparing a presentation on nutrition, proceeded to order close to 3,000 calories for himself. Since I was driving us to the party I only had a beer, some fires and nachos and 10 garlic parm wings. A little after 7 we headed to the party in a restaurant in Haddonfield. The party was open bar all night. We stayed stayed there and hung out with a lot of friends and runners then eventually took a fun cab ride home. It was a lot of fun, but we were all paying for it this morning.
Thursday, March 17, 2011
Spring Racing Season
This Saturday I will begin my racing career with ETA Coach. I, well technically my alias Remy LaBouche, will be racing the Adrenaline 5k in Haddonfield, NJ. Many of my Breakneck Track Club teammates will be racing as well and we'll have a pretty good turnout. I've done this race the last couple years and it always attracts many fast runners.
In the last couple weeks, I've had a couple workouts. The workouts have not been difficult and the hardest part is to hold back and only hit the times listed. I've joked with friends and Coach Jason that my workout times are at little girl pace. I've done a combination of short intervals, which feel like long striders, and some threshold 1200s. I've really liked the threshold work because the rest is short and the workout is done quicker. I'm not a fan of just standing or jogging around waiting for the next interval.
I know that the purpose of these workouts are mainly to build up strength and have a solid base for the rest of my racing season. Right now the plan is to race occasionally once every month or so to gauge the progression of my fitness and then eventually be in shape for the summer racing season. Since I'm nowhere close to being in good shape, I have low to no expectations for the race this weekend. I will also be participating in the Phillies 5k on Saturday March 26th, but I will most likely be running the race as a workout.
In the last couple weeks, I've had a couple workouts. The workouts have not been difficult and the hardest part is to hold back and only hit the times listed. I've joked with friends and Coach Jason that my workout times are at little girl pace. I've done a combination of short intervals, which feel like long striders, and some threshold 1200s. I've really liked the threshold work because the rest is short and the workout is done quicker. I'm not a fan of just standing or jogging around waiting for the next interval.
I know that the purpose of these workouts are mainly to build up strength and have a solid base for the rest of my racing season. Right now the plan is to race occasionally once every month or so to gauge the progression of my fitness and then eventually be in shape for the summer racing season. Since I'm nowhere close to being in good shape, I have low to no expectations for the race this weekend. I will also be participating in the Phillies 5k on Saturday March 26th, but I will most likely be running the race as a workout.
Monday, February 28, 2011
With a Little Help From My Friends
"If a man coaches himself, then he has only himself to blame when he is beaten." - Roger Bannister
With that being said, I've recently began my career under Coach Jason Kilderry with ETA Coach. The decision to become an ETA Coach Athlete was pretty simple. Many of my friends have seen tremendous improvements through Jason's science based training and coaching. For more on Jason's training philosophy check out www.ETAcoach.com and find them on Facebook.
After a decent showing at the Feel the Love 5k, I've been running 4 or 5 miles a day, 5 or 6 days a week. Through some recommendations from Coach Jason, I've eased back on the pace. I'm trying to keep my runs at around 7:30/mile and it's been very difficult because I've been used to running much faster. I'm excited and anxious to step on the track for some workouts this week, but I'm sure that will wear off soon. The weather has also been fantastic for the last couple days. I'm getting used to the 50-60 degree weather, even with the rain. I've been hoping into the trails by my house to keep things interesting. It's been pretty muddy, but a lot of fun.
Next up on my racing schedule is the Adrenaline 5k in Haddonfield, NJ on March 19th. It should be a fast one.
With that being said, I've recently began my career under Coach Jason Kilderry with ETA Coach. The decision to become an ETA Coach Athlete was pretty simple. Many of my friends have seen tremendous improvements through Jason's science based training and coaching. For more on Jason's training philosophy check out www.ETAcoach.com and find them on Facebook.
After a decent showing at the Feel the Love 5k, I've been running 4 or 5 miles a day, 5 or 6 days a week. Through some recommendations from Coach Jason, I've eased back on the pace. I'm trying to keep my runs at around 7:30/mile and it's been very difficult because I've been used to running much faster. I'm excited and anxious to step on the track for some workouts this week, but I'm sure that will wear off soon. The weather has also been fantastic for the last couple days. I'm getting used to the 50-60 degree weather, even with the rain. I've been hoping into the trails by my house to keep things interesting. It's been pretty muddy, but a lot of fun.
Next up on my racing schedule is the Adrenaline 5k in Haddonfield, NJ on March 19th. It should be a fast one.
Friday, February 11, 2011
Getting Ready to Feel the Love
Snow, Thaw, Freeze, repeat. That's the best way I can describe the weather the last couple weeks. I haven't been good at updating my online training log recently, but I have been getting the runs in. I'm averaging between 4-6 miles a day with 3 days off every 2 weeks. It's not much, but it's better than nothing. Most of my runs have been only on the roads because most of the trails around me are inaccessible or too dangerous to run fast through. On Wednesday during a 55 minute run I started to feel the effects of running on the hard surfaces. I got a minor pain in my shins (the early stages of shin splints) which I'm pretty sure is from running the Ice Steeple for the last couple days. Hopefully, it's just some aches, but I'll be watching it. I've been running through neighborhoods to avoid the narrow shoulders, traffic, and ice. Because of this, I've had to practically steeple frozen mounds of snow and ice at least every quarter mile. I took a rest day yesterday, and did an easy 25 minutes today and felt pretty good.
Tomorrow afternoon is my next race, the Feel the Love 5k in Bryn Mawr, PA. I'll be racing with Laura O'Mara (Team Lomstead) and hopefully we win some type of award. Even if we don't, we'd win for most fantastic racing uniform (if that was a category). From my training, all I know is I'll be able to finish. LoM will be a biggest factor in our placing because she'll place better among the women than I will against the men. I'll be happy if I break 18. The weather is looking like the best we'd be able to get for February, 38 degrees and sunny. I have no idea what the course is like, but from the times in previous years, it looks pretty fast.
Wish me luck. I'll need it.
Tomorrow afternoon is my next race, the Feel the Love 5k in Bryn Mawr, PA. I'll be racing with Laura O'Mara (Team Lomstead) and hopefully we win some type of award. Even if we don't, we'd win for most fantastic racing uniform (if that was a category). From my training, all I know is I'll be able to finish. LoM will be a biggest factor in our placing because she'll place better among the women than I will against the men. I'll be happy if I break 18. The weather is looking like the best we'd be able to get for February, 38 degrees and sunny. I have no idea what the course is like, but from the times in previous years, it looks pretty fast.
Wish me luck. I'll need it.
Wednesday, January 19, 2011
T-Shirt TIME!!!!
Today it was finally warm enough to go for a run in shorts and a T-Shirt. It doesn't quiet make up for the run I did yesterday in 34 degree rain and ice.
Yesterday I cut my run short and only did about 4 miles. The conditions got really dangerous and cars were having trouble driving. There was about 2 inches of ice on the roads and people were driving way too fast. For safety's sake, I cut the run short.
Today was a lot better. It was 47 degrees and sunny when I went for my run. I met up with my Feel the Love 5k partner Laura O'Mara and went for a run from the Haddonfield Running Company. I went out in a t shirt and shorts and we ran for an hour. It felt easy and the run was at conversation pace. After we ran through a mile marker check point we calculated our pace 7:30 per mile. It was great to see my watch register a run over an hour again.
In other news, Quinn Rogowski entered this world today 1:24 pm to proud parents Brett & MaryRose Rogowski.... the exact time I finished my run and got back in my car today. Also, the 30,000 participant cap for the Broad Street Run 10 Miler was reached today. I'm glad I registered the first day.
Yesterday I cut my run short and only did about 4 miles. The conditions got really dangerous and cars were having trouble driving. There was about 2 inches of ice on the roads and people were driving way too fast. For safety's sake, I cut the run short.
Today was a lot better. It was 47 degrees and sunny when I went for my run. I met up with my Feel the Love 5k partner Laura O'Mara and went for a run from the Haddonfield Running Company. I went out in a t shirt and shorts and we ran for an hour. It felt easy and the run was at conversation pace. After we ran through a mile marker check point we calculated our pace 7:30 per mile. It was great to see my watch register a run over an hour again.
In other news, Quinn Rogowski entered this world today 1:24 pm to proud parents Brett & MaryRose Rogowski.... the exact time I finished my run and got back in my car today. Also, the 30,000 participant cap for the Broad Street Run 10 Miler was reached today. I'm glad I registered the first day.
Friday, January 14, 2011
Alumni Mile and Snow
Time for quick update of my training. I've been running about 4 times a week and supplementing my training with aqua jogging and biking. The extensor tendonitis has seemed to clear up. My long run has worked its way up to 8 miles and my pace has started to pick up. On Monday night I did a run a that was little less than 8 miles. I used the heart rate monitor to where I was at. My pace was around 6:50-6:55 per mile and my heart rate was right around 160 bpm. This is considerably faster than my first run for the year at the same bpm.
I also had the joy of doing some running in the snow. With about a foot of it still on the ground and people refusing to shovel their sidewalks, its a part of every run. On Sunday, I joined Nick DeSantis and Garrett Watkinson for Nick's easy run. We ran about 45-50 minutes in the 8 inches of snow that prevented us from going to Atlantic City. It was at my normal run pace and I felt strong. After the run, we did some striders on the road. The striders felt good and so did moving fast. When I have the opportunity and it's safe conditions, I will add them into my normal run.
Last night I ran my first race of 2011. The Rider vs Monmouth Alumni Mile. There were 4 guys running and I knew before the race that I was going to place second. I did an abbreviated warm up with fellow Rider Alum John Smith and while we were warming up, we saw our competition. They looked slightly out of shape. They asked what I was shooting for as a goal time and I said about 5:00. They said they were nowhere close to that shape and would be happy breaking 6:00. John Smith has been training and was shooting for a 4:25. I then changed my goal to not be lapped by Smith.
The gun went off and John took off. I settled in at my own pace and was well ahead of 3rd place. I went through the first 200 in about 37 seconds (right on pace for 5:00), but knew it wasn't gonna hit the time by myself. I went through the 400 in 75, 800 in 2:31, 1200 in 3:47 and finished in 5:05. On lap number 7 I was running scared. About halfway through the first turn, I heard the bell ring for John's last lap. He had already lapped everyone else in the field by this point. I picked up the pace and surged through the lap and managed to not get lapped. Smith finished in 4:31 by himself and I finished 2nd. For the second straight year (and the complete history of the Rider Monmouth indoor dual) all Rider Alumni beat all Monmouth Alumni. I know I could have gone faster if I had someone to run with.
I've also set my racing schedule for this winter / spring.
February 12, 2011
5th Annual Feel the Love 5k:
Team Lomstead
March 19, 2011
Haddonfield Adrenaline 5k
March 26, 2011,
Phillies 5k
I may add some other 5k's in there. Hopefully I'll run sub 18 next month. I'm shooting for 17:30-45. I think it's an obtainable goal, but I really won't know what kind of shape I'm in until I race.
I also had the joy of doing some running in the snow. With about a foot of it still on the ground and people refusing to shovel their sidewalks, its a part of every run. On Sunday, I joined Nick DeSantis and Garrett Watkinson for Nick's easy run. We ran about 45-50 minutes in the 8 inches of snow that prevented us from going to Atlantic City. It was at my normal run pace and I felt strong. After the run, we did some striders on the road. The striders felt good and so did moving fast. When I have the opportunity and it's safe conditions, I will add them into my normal run.
Last night I ran my first race of 2011. The Rider vs Monmouth Alumni Mile. There were 4 guys running and I knew before the race that I was going to place second. I did an abbreviated warm up with fellow Rider Alum John Smith and while we were warming up, we saw our competition. They looked slightly out of shape. They asked what I was shooting for as a goal time and I said about 5:00. They said they were nowhere close to that shape and would be happy breaking 6:00. John Smith has been training and was shooting for a 4:25. I then changed my goal to not be lapped by Smith.
The gun went off and John took off. I settled in at my own pace and was well ahead of 3rd place. I went through the first 200 in about 37 seconds (right on pace for 5:00), but knew it wasn't gonna hit the time by myself. I went through the 400 in 75, 800 in 2:31, 1200 in 3:47 and finished in 5:05. On lap number 7 I was running scared. About halfway through the first turn, I heard the bell ring for John's last lap. He had already lapped everyone else in the field by this point. I picked up the pace and surged through the lap and managed to not get lapped. Smith finished in 4:31 by himself and I finished 2nd. For the second straight year (and the complete history of the Rider Monmouth indoor dual) all Rider Alumni beat all Monmouth Alumni. I know I could have gone faster if I had someone to run with.
I've also set my racing schedule for this winter / spring.
February 12, 2011
5th Annual Feel the Love 5k:
Team Lomstead
March 19, 2011
Haddonfield Adrenaline 5k
March 26, 2011,
Phillies 5k
I may add some other 5k's in there. Hopefully I'll run sub 18 next month. I'm shooting for 17:30-45. I think it's an obtainable goal, but I really won't know what kind of shape I'm in until I race.
Sunday, January 2, 2011
First Run 2.0
After several days of not feeling any pain in my foot, I decided to test it out on an easy run. I don't know if it was the new shoes, time off, the significantly slower pace, or all of the above but I felt great.
I put on my new heart rate monitor and went out the door with the goal of keeping my heart rate between 70-80% of my maximum heart rate (about 154-168 bpm). I was able to program the watch to alert me when I was exceeding this limit. What I learned was I'm not nearly in the shape I thought I was in and need to run at a significantly slower pace. I quickly got to my target range and needed to back off the pace. To stay in my target range I felt like I was crawling out there (probably because I was). I felt like I could have easily held the pace for another 7 miles. I ran 3.5 miles in 26:44 (~7:38 mile pace). My average heart rate was 162 bpm and the highest I got up to was 169 bpm.
The only redeeming factor for me is that estimating from VDOT tables I'm in approximately 17:50-18:10 5k shape (For those that don't know about training using VDOT, I'll hopefully get a page in the near future on this blog that will explain it in more detail). It's not a great time, but better than I thought I was. Of course estimates from a table in a book are significantly different than an actual race result. Depending on how my training goes this month, I may look for a low key 5k got get a better estimate of my fitness. One of my goals by the end of 2011 is to get back under 17 minutes for 5k. With proper training and staying healthy, this should be an obtainable goal.
I put on my new heart rate monitor and went out the door with the goal of keeping my heart rate between 70-80% of my maximum heart rate (about 154-168 bpm). I was able to program the watch to alert me when I was exceeding this limit. What I learned was I'm not nearly in the shape I thought I was in and need to run at a significantly slower pace. I quickly got to my target range and needed to back off the pace. To stay in my target range I felt like I was crawling out there (probably because I was). I felt like I could have easily held the pace for another 7 miles. I ran 3.5 miles in 26:44 (~7:38 mile pace). My average heart rate was 162 bpm and the highest I got up to was 169 bpm.
The only redeeming factor for me is that estimating from VDOT tables I'm in approximately 17:50-18:10 5k shape (For those that don't know about training using VDOT, I'll hopefully get a page in the near future on this blog that will explain it in more detail). It's not a great time, but better than I thought I was. Of course estimates from a table in a book are significantly different than an actual race result. Depending on how my training goes this month, I may look for a low key 5k got get a better estimate of my fitness. One of my goals by the end of 2011 is to get back under 17 minutes for 5k. With proper training and staying healthy, this should be an obtainable goal.
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