morning 10 miler

4 target loops "moderate-hard" near aerobic threshold.

each loop was 2.5 miles

1st loop - 18:00 (7:12 pace)
2nd loop - 18:30 (7:24 pace)
3rd loop - 18:00 (7:12 pace)
4th loop - 17:00 (6:48 pace)

huge negative split =D

felt ok, kinda tired cuz it was early but o well...good run

i really wanna do 10 miles in under 70 minutes by the end of this summer...that would be sick

back from vacation

running in cali sucked....the hills are crazy. i ran a total of 16 miles over 6 days lol.

friday i did 10 miles @ 7:07/mile. i stopped after 3.5 to stretch my IT band and felt fine the rest of the run.

today i did 12.1 miles @ 7:36/mile. felt bad in the beginning but ok at the end...still gotta do like 12 more tomorrow to get around 45 miles for the week -_-

lol sam...i meant i did 16 miles in 6 days...that's like less than 3 miles a day haha...and i only did 30 miles last week ><

3 tops, 1 frosh

supposed to do: 4 tops starting @ 9:20 & dropping 10 seconds each

we went out in 9:40, then dropped a lot so i felt an overwhelming amount of lactic acid on the second one & jogged a frosh loop for the third one. after i stretched out, i felt fine & finished the fourth one a little behind.

i ended up doing 5.4 miles @ 6:28 pace....not that bad but not good either

conclusion: i need more tempo runs/ speedwork

mid-week update

monday
scheduled to do 4 fw/bw starting at 9:10 and taking like 10 seconds off each time. i stayed up for the first two (9:05, 8:42) and fell off right on the start hill for the last one. in time i will be able to run consecutive start hills but man did it hurt on monday.

tuesday
51:30 run in thompson. stayed in the front for the first of the reservoir trail and then moved back when we did the mile loop on the way back through the reservoir trail. then caught up w/ the front on the way back but fell off a little for the last 10 minutes which was crazy fast cuz sam liu went crazy. caught up w/ kyle right before we ended.

wednesday
3 biggie loops, 2 toploops (around 9 miles) in 64 minutes. (7:06/mile). felt pretty good in the beginning, gutted out last 3.5 miles. cba is looking really good...shit

yea...

thursday
group 2 went w/ group 1 to do 3 of 4 toploops. we were supposed to go out in 9:10 and then knock 10 seconds off each time....instead we went out in 8:45...-_-

i managed to stay up on the first one and fell off on the second one. i finished 3rd in my group behind stefan & dave sun. my total time was 28:04 (avg 9:20 toploop) so i slowed down a lot. even tho i felt terrible from going out so fast, i still finished in front of a lot of ppl who are better than me(kyle, sam, karl, friggly, etc.)

friday
tried to do a 10 mile lsd at like 7:30 pace. felt too tight and only did 5.5 at 7:50 pace...yea

july update & stuff

so...things have been pretty good. i've been staying up in group 2 (lower varsity/upper jv). i'm 13th man on the team now. i think our jv will be really good next year, even better than last years. our varsity will be the best in school history but we might not even win sectionals. wwpnorth is pretty insane. i did some research and i came up w/ this list.

2008 XC Group 3

This is a comparison of how Holmdel stacks up against the top Group 3 teams in the state. (Teams that beat Holmdel in the 2008 NJ Meet of Champs)

Holmdel (Central Jersey) Top 5

Galasso (Sr) – 16:22

Song (Jr) – 17:12

Hoffman (Sr) – 17:31

S.Monga (Sr) – 17:32

A.Sun (Sr) – 18:03c

Five Man Average – 17:20

West-Windsor Plainsborough North (Central Jersey) Top 5

Joe Rosa (So) – 16:16

Corkedale (Sr) – 16:50

Squeri (Jr) – 16:53

James Rosa (So) – 17:08

Ellwood??? – 17:41c

Five Man Average – 16:58

Morris Hills (North Jersey) Top 5

Poherence (Sr) – 16:11

Tansey (Sr) – 16:30

Hendrickson (Sr) – 16:54

Chiusano (Sr) – 17:15

Bararro (Sr) – 17:25

Five Man Average – 16:51

Millburn (North Jersey) Top 5

Udland (Jr) – 16:22

Kirschner (Sr) – 16:48

Robinson (Jr) – 17:06

Murphy (Fr) – 17:47

???

Four Man Average – 17:00

Moorestown (Central Jersey) Top 5

Greenwood (Jr) – 17:09

B. Friedman (Sr) – 17:12

Ringwood (Sr) – 17:23

Matteson (Sr) – 17:38

Wolff (Sr) – 17:59

Five Man Average – 17:28

so as you can see....we're are kinda screwed.

change of plans & getting back on track

so i guess i was right, last week was just a fluke. monday i stayed up ok for a toploop & a biggie loop considering i can't climb hills for my life. today was a very good run in the thompson park trails although i fell and got some scratches on my leg. 45 minutes at around 7:00-7:15 pace. felt comfortable but not easy b/c my right achilles was a little bitchy.

in other news, lagat totally owned the 5000 as i expected. no one can touch his kick at this point. manzano outkicked him last year in US champs but i really doubt that he will again. webb is...idk.

im totally changing my summer running plans. instead of doing mccaffs tempo runs/moderate run plan at incredibly fast paces (6:20-6:30), im going w/ long, hard runs at moderate to hard paces (7:00-7:30). so tomorrow i will do a nice 8-10 miler. for speed and tempo runs, ill just do w/e mccaff tells us to do at practice. this is kinda like karl's plan except im gradually building up to more mileage & im not going at a slow pace.

ive finally decided on an xc spike: Nike Zoom Forever XC in black/yellow/blue/white. i can get em cheap for $50 on eastbay.

now that my running is back on track, the next step is to bring it to the next level.