5:01

so spring track is officially over. my race was...ok. i gave a good effort but didn't go out and really race enough. i was in a slower heat so i just went with the leaders and tried to hang on. i should have taken pace at some points. the last lap was way slow i went 70, 76,78,77. i need to finish and really kick. next winter: 4:50

this season has been pretty....bad. i got injured right at the beginning and just started getting back in shape at the end. i only ran two 1600s so its ok. no varsity letter for me but that's ok...it's just more motivation for xc.

this summer is going to be awesome

45 minutes

5 meadow wood loops
9:00
9:00
8:35
8:35
7:28

i am fired up for wednesday!

10 miles

did 10 mile long run in 73 minutes 12 seconds which is 7:19 per mile. i did a biggie loop, 3 toploops, another biggie loop, and a toploop. felt great first mile, legs tightened up a little in the 3-5 miles. stopped a couple times to stretch my calf. overall ok run better than what i thought i would do.

last workout of the season: 4x400

race pace/motivation builder. supposed to be around 70s for the first three and then all out on the last one. i was with sam liu. we went 66, 73, 71. the last one was all out with everyone going at once. i was in the back so i started like a second off the leaders. after about 250m, i kicked and got up to the front, only to be out kicked by friggly. my raw time was 61 but i was at least a second back so i hit about 60 flat. pretty good workout

3 toploops, 50 minutes + 800

tuesday: supposed to do 3 toploops averaging around 9:00-9:15, i dropped by about 20 seconds b/c of rain and averaged 9:40 :T

wednesday: 50 moderate, went to nature trails, go lost, went through poison ivy, went into lucent and back to school...i stayed up very well, was in front for most of the time. we were supposed to do an "all-out 800" but since i was in the first group w/ no one w/ me b/c sam & jon got tangled up & sam fell, i hit 2:28 (negative splits 75,73) not that fast but a controlled even effort w/o straining.

4xhills + 2x300s

ok workout. about a 250m-300m hillsprint up the start hill. first one was fast, died on the second and third, flew on the last one (or stumbled haha). 300s were in about 45 & 47 seconds. pretty good day, not too bad.

what a bad week

so after my great comeback week i get this shit. oh well

thursday & friday - easy runs, achilles a little tight
saturday - 1600 + 12x200s - just horrible

hopefully next week will be better

terrible f***ing race

just terrible. i didn't race at all. instead of going after it and just racing, i worried about going out too fast and feeling pain, sat in the back and faded to a fucking shitty 5:05.74. wtf. i completely abandoned everything i was focusing on doing and just pussied out like a little bitch. i was so pissed afterwards.

positives of race:
-now i know not to bitch out next time and fucking grow some balls
-even though i pussied out i still ran 5:05.74, which is basically my pb
-friggly & stefan ran huge pbs of 4:53 & tai ran 4:51, which is the fastest he's run since his pb of 4:46

one more chance on the 28th or 29th....i am going fucking apeshit

no time goals, no place goals, just fucking racing the shit out of myself

premeet 25 minutes

calf felt ok. a little tight at the end but it was ok. tomorrow im going all out, taking as much risks as i can. racing = taking risks.

bad 40 minutes

achilles acted up again. not an excruciating pain like yesterday, but still tight enough to make me fall behind a little on a relatively easy run. i hope this goes away by wednesday b/c i need to need at 100% if i want to run 4:50.

terrible 30 minutes

some recovery. my achilles tightened up after 15 minutes. i ran for another 15 and then decided not to risk it and cut my run short..again. o well.

holmdel results from monmouth county champs

1600
galasso - 4:27
tai - 4:56

800
tai- 2:08 pb

3200
galasso - 9:36
s. monga - 10:00 pb
bobby - 10:33 pb
bert - 10:41
dave sun - 10:49 pb
arthur - 10:59 pb
friggly - 11:07 pb
jc - 11:26

2x600, 4x400, 2x200

supposed to do a hard workout yesterday so i did. 600s were in 1:49 & 1:50 (73 pace), 400s were in 71,74,73,73 & i just added in the 200s (both 33) for turnover. overall not bad workout but not what i wanted. the 400s should have been faster + i had a pretty long break in between the repeats. o well still not bad.

planning on doing an easy, long recovery day today. so about 60-90min @ 8 min pace or so.

25 easy

25 easy premeet even though im not racing tomorrow. planning on doing a really hard track workout tomorrow. i found once a runner online hehe.

40 minutes + 5x200

40 easy. felt bad first 20-30 minutes then felt ok. 200s were good. george got 6th in monmouth championships. byrne won in 4:23 0_o george ran a season best 4:27

good 60 minutes

nice hour long run today. went w/ group 1 & 2 guys + ashu & sourav. sean, karl, jc, robby, ashu, sourav, oliver, sam, sam, johnson, and everyone else except me, friggly, and bert did 50 minutes. bert wanted to go for 60 so me & friggly went w/ him. i stayed up really well & friggly fell off near the end cuz he had to take a shit. first good long run in a while.

great 4 toploops

supposed to do 10:00, 9:45, 9:30, 9:15. ended up doing 9:44, 9:41, 9:15, 8:5x. i stayed up the entire time with karl & sam. i lead for like the beginning and end of each toploop. a lot of ppl dropped and dave sun caught us. group one passed us and dave sun went with them b/c he thought mccaff told us to so we went way fast on the last one. it didn't even feel that hard, only the last one was kinda hard and that was cause i started flying on the second half. finished ahead of my entire group except for dave sun. i am officially back =D

bad 30 minutes

tried to go for an hour but my achilles tightened up again so i stopped so i wouldn't risk another injury. monmouth county champs on wednesday and thursday i'll prolly be running the 1600 yay. 4:50 time

bored....team analysis & xc preview

so it's 12 o clock and i don't feel like studying...here's a look at almost everyone on the team + a projection of xc '08

galasso
1600 - 4:24 indoors
800 - 2:02
3200 - 9:36
george is still the top dog but unfortunately he hasn't improved since his sophomore year of spring track. he should be around 4:15 by now but has struggled with injury during xc & hasn't been running to his full potential. i could be totally wrong however, and he might just be taking it easy for moc & stuff. i still expect him to go 4:12-4:15 this year.

sean
1600 - 4:41
3200 - 10:00
800 - 2:10
sean has really stepped his game up with the departure of all our seniors and with oliver out for spring. he went from our 4th guy in xc to a distant 2nd man from the rest of the team. his 1600 & 800 times show that he not only has endurance but speed also. i will be trying to mimic sean's success next year haha. i expect sean to go sub 10 by the end of spring and sub 4:40 & 2:10.

bert
1600 - 4:46
3200 - 10:28
kev hsu has also made a huge jump after winter track. he is part of the trio (along w/ tai & albert) knocking at the 4:45 door. i am def excited to see what he can do in xc. i expect him to go sub 4:45.

jon tai
1600 - 4:46
800 - 2:09
jon imo is an md guy. with some more training he can def go sub 4:45 and at least 10:30. i'm saying it now - he is going to be the x factor come xc next season.

albert
1600 - 4:47
800 - 2:07
albert has run very fast times despite not running xc and not logging many miles. i still don't know if he can run the 3200 & 5k but it would be a + to have him for xc.

robby
1600 - 4:55 indoor
3200 - 10:45
robby has struggled w/ injury but has recently come back to rung pretty good times. i expect him to be our 3rd man in xc and hey, he might even catch sean in xc.

karl
1600 - 4:55
3200 - 10:56
karl has improved by a lot since winter. going from 5:2x to 4:55, karl def has potential to go sub 4:50.

stefan
3200 - 10:41
stefan has a history of improving dramatically in a short amount of time and then getting sick. his performances at the end of xc were astonishing and his 5:06 in xc time trials showed sub 5 potential. however, stefan has been running poorly for the first half of spring until the twilight meet. if he can stay healthy, stefan has 10:3x potential.

friggly
1600 - 5:01
3000 - 10:01
friggly has also improved by a lot since winter. i def expect him to be running sub 4:55 by the end of the season.

jc
3000 - 10:03
3200 - 11:07
jc has sub 11 potential if he can just put together a good race.

dave sun
3200 - 10:5x
dave has a chance to be one of the best 3200 guys on the team and run 10:4x

me
1600 - 5:05 indoors
3200 - 10:59
i've struggled w/ injury that basically ruined my spring season but i've been able to come back and still run sub 11. i should be able to go sub 4:55 by the end of the season considering i'm in about 4:57-59 shape right now.

jon tsang
3200 - 11:33
1600 - 5:27
tsang has recently gotten good and ha surpassed sam walter and brian tsai. i expect him to be running sub 5:20 and 11:30

sam walter
3200 - 11:52
sam has improved by a lot he should def be able to got sub 11:30

brian tsai
1600 - 5:3x
3200 - 12:00
brian imo is the most underrated person on the team. he has improved drastically since freshman year. i def. expect him to go sub 5:30 & 12:00

arthur
1600 - 5:01
3200 - 11:05
arthur has run very good and consistent times for the 1600 this spring. he has established himself as top froshy and is def a threat next year for xc. he should be able to go sub 5 & 11 soon. i hope he can follow oliver's success and dominate next year in xc.

kieran
800 - 2:22
kieran is a very good racer. with some harder training, he should be able to catch up to arthur by xc.

miracle
800 - 2:13
miracle is struggling w/ injury but i def expect him to be running fast in xc

sam liu
1600 - 5:00.9
3000 - 10:23
sam has struggle with injury and other issues but has still put up good results. he is generally better in xc and should run fast in xc.

xc preview (@ holmdel)
varsity
galasso - 15:55
sean - 16:40
oliver - 16:40
robby - 16:45
bert - 17:00
jon tai - 17:00
kyle - 17:15
kerl - 17:00

jv
dave sun - 17:30
sam liu - 17:30
stefan - 17:15
friggly - 17:30
me - 17:30
jc - 17:45
tsang - 18:45
arthur - 18:00

t.i.t.s.

twilight meet + bad long run

ran 10:59.6x in the 3200 on friday. the race went pretty well. i felt great after going through in about 5:25-27 and i passed on the inside and sat right behind the leaders. stefan went with me w/ karl right behind me. stefan kept up w/ the leaders and led for the 7th lap. he ended up running 10:41.xx. karl caught up to me and helped me break 11. he ran 10:56.xx. arthur (11:05) and sam (11:21) drifted back. sean ran an amazing 10:03 (so close!) bert ran 10:28 despite struggling during the first mile. jon tai ran 10:55 which is mediocre for him but still fast. jc ran 11:07 which should be close to his pb & friggly struggled & ran 11:12. right now we have 9 guys under 11 & 7 guys under 5. this # should improve by the end of spring to around 13 under 11 & 5.

bad run today supposed to do 65 minutes w/ varsity but fell off by a lot and ended up running 73 minutes.

25 minutes + strides

3200 tommorow. sub 11 is mine! plan: go out in 5:20 for 1600, hit around 8:00-8:10 for 2400 and lift like hell the last 800 (aiming for around 2:20-2:35)