thursday
*45 minutes & then 2 fast toploops
i fell off after we went into the nature trails. shins were killing me. i ran back up the bw (they went up fw), went to mile mark & did the first toploop from there (9:13), i stayed up for the second one too (8:51). felt like a dick for falling off and then catching up but you gotta do what you gotta do,
friday
35 minutes premeet. had some pretty bad cramps.
saturday
bernie magee class meet. EPIC. so glad i decided to run this. i hit 18:52.7 for 5250m, which is a 17:58c for 5k.....YESSSSS! i finally broke 18!!!* even if it is w/ an asterik lol
race went out pretty well. i got out hard so i wouldn't get raped on the first post. i got shoved turning aroung to post but i shoved back lol. i didn't know any of my splits, i heard some but they weren't accurate. i started out behind jon tai & kyle & caught them both. i was dead the last mile. i completly died on the track lap but still managed to finish 58th...8 places shy of a medal.
pros: got out hard, raced like an animaln ran first two miles really well
negs: gave up last mile. should've tried to catch friggly
george won the sr race & the sr team got first. beastly. george ran about the same time as andrew brodeur & dan stiles last year....he's gonna be amazing. his splits were 5:02, 5:08. his last 2050m or so were in 4:45 pace. he beat 2nd place by 20 seconds....i smell a sub-16 at holmdel.
results:
george - 16:14 - 15:27c
robby - 17:04 - 16:15c
ollie - 17:26 - 16:36c
bert - 18:00 - 17:08c
aaron - 18:01 - 17:09c
stefan - 18:02 - 17:10c
kerl - 18:15 - 17:21c
sean - 18:22 - 17:29c
friggly - 18:32 - 17:39c
miracle - 18:52 - 17:58c
me - 18:52 - 17:58c
jc - 19:00 - 18:05c
karl - 19:01 - 18:06c
jon tai - 19:04 - 18:09c
kyle - 19:07 - 18:12c
arthur - 19:11 - 18:16c
tsang - 19:22 - 18:26c
Saturday, September 20, 2008
Wednesday, September 17, 2008
overdue update
wow i haven't updated in a long time.
so last week was one of my best weeks yet.
monday - long run. stayed up until we came out of nature trails. didn't really try that hard.
tuesday - 4 toploops w/ group 1. felt awesome. major confidence booster.
wednesday - 2x3200. 11:53, 11:47. behind sean & dave. very good workout.
thursday & friday - recovery/easy runs...did not try at all
saturday - fw in 3:31, 7x300 = death
this week
monday - 45 min premeet
tuesday - rbc dual. we lost b/c robby & sean got outkicked but it's all good. we'll kick their asses come november. geoge won by 22 seconds after losing his shoe. i pb'd by 15 seconds (19:15)....could've ran so much faster if i had gone out more aggresively. my forevers are a half size too big -_-. o well i always have my kilkennys >>.
runners of the day: george, robby, jon tsand (12:33 holy shit), jmac (12:59)
wednesday - 4 toploops moderate. felt dead.
Saturday, September 6, 2008
preseaon rankings (as of 9/6)
these are imo. very subject to change. trying not to be biased. based on recent performance (not track)
top 20ish
*sean - injured, not sure (anywhere from 3-6)
1. george - still on top
2. hoffman - drastically improved over the summer, slightly ahead of oliver
3. oliver - got injured but still ran super fast
4. bert - great improvement in spring/summer
5. aaron - idk how he managed to stay in shape over spring but he is fit
6. kerl - been running w/ group 1 a lot lately
7. stefan - toe injury hampered him a bit but def. still top 1-2 for jv, lookin the gun down kerl
8. kyle - great improvement recently, been leading group 2 consistentley
9. dave sun - came out of nowhere recentley, staying up quite well
10. me - started strong, went downwards (heath camp & time trial), ran great this week, need to learn to race better
11. sam - was in top 3 for jv/top 10 for a while in mid-summer but has faltered a little lately, still in def contention for top 10
12. jc - consistently in top 5 for jv, started off summer bad, improved to top 5 & has stayed there
13. jon tai - needs more confidence, should be looking to varsity esp after spring
14. karl - i feel like he's burned out from tons of miles. has base, but needs speed
15. friggly - good but hasn't really been in contention for top 10/top 5 jv all summer, occasionally shows glimpses of brilliance but is very inconsistent
16. arthur - borderline group 2/3 right now. races well.
17. miracle - recovering from injury. races very well.
19. jon tsang - got out of shape on vacation but has been right behind miracle for a while now
20. sam walter
21. brian
22. darren
froshies to look at for: fodor, jmac, dawei, thakker
top 20ish
*sean - injured, not sure (anywhere from 3-6)
1. george - still on top
2. hoffman - drastically improved over the summer, slightly ahead of oliver
3. oliver - got injured but still ran super fast
4. bert - great improvement in spring/summer
5. aaron - idk how he managed to stay in shape over spring but he is fit
6. kerl - been running w/ group 1 a lot lately
7. stefan - toe injury hampered him a bit but def. still top 1-2 for jv, lookin the gun down kerl
8. kyle - great improvement recently, been leading group 2 consistentley
9. dave sun - came out of nowhere recentley, staying up quite well
10. me - started strong, went downwards (heath camp & time trial), ran great this week, need to learn to race better
11. sam - was in top 3 for jv/top 10 for a while in mid-summer but has faltered a little lately, still in def contention for top 10
12. jc - consistently in top 5 for jv, started off summer bad, improved to top 5 & has stayed there
13. jon tai - needs more confidence, should be looking to varsity esp after spring
14. karl - i feel like he's burned out from tons of miles. has base, but needs speed
15. friggly - good but hasn't really been in contention for top 10/top 5 jv all summer, occasionally shows glimpses of brilliance but is very inconsistent
16. arthur - borderline group 2/3 right now. races well.
17. miracle - recovering from injury. races very well.
19. jon tsang - got out of shape on vacation but has been right behind miracle for a while now
20. sam walter
21. brian
22. darren
froshies to look at for: fodor, jmac, dawei, thakker
Friday, September 5, 2008
3 fw/bw workout
8:05 (*8:00) - stayed up, a little off of pace (8:00) at beginning but didn't want to sprint all out. behind kyle, jon tai, friggly, karl, dave sun, stefan
8:15 (*7:5-x) - fell off pace towards end of backwoods (8:00). everyone except kyle, stefan, dave & me dropped back on the start field.....behind kyle, stefan, finished w/ dave.
8:10 (*7:4x-5x) - went out charging, shared lead w/ stefan in fw, surge a few times up hills. led until first downhill in bw, after big surge to help pace. finished 10 seconds off pace (8:00). behind kyle, stefan, dave sun.
8:15 (*7:5-x) - fell off pace towards end of backwoods (8:00). everyone except kyle, stefan, dave & me dropped back on the start field.....behind kyle, stefan, finished w/ dave.
8:10 (*7:4x-5x) - went out charging, shared lead w/ stefan in fw, surge a few times up hills. led until first downhill in bw, after big surge to help pace. finished 10 seconds off pace (8:00). behind kyle, stefan, dave sun.
Thursday, September 4, 2008
first week of september
wednesday
2 fw/bw
8:25 (*8:30): good pacing by kyle finally
8:20 (*8:15): picked up a little, pretty good; kyle, sean, sam, dave sun & me up
1/2 loughran loop job to starting line
8:05: nice & fast, so close to breaking 8
kyle & sean - 7:33
dave sun - 7:53
me: 8:05
felt pretty good, nothing sore, nothing aching
thursday
so hot out.
4 toploops (*6 toploops starting @ 10:00)
10:00 - went out decent, sam liu paced
9:55 - people started falling off, sam, kyle, stefan, dave sun up
10:05 - arthur, me, kyle, stefan...kyle fell off..everyone way back, i was way out in front
10:00 - kyle caught back up to me & we finished together. stopped after this one b/c i didn't want to pass out lol
2 fw/bw
8:25 (*8:30): good pacing by kyle finally
8:20 (*8:15): picked up a little, pretty good; kyle, sean, sam, dave sun & me up
1/2 loughran loop job to starting line
8:05: nice & fast, so close to breaking 8
kyle & sean - 7:33
dave sun - 7:53
me: 8:05
felt pretty good, nothing sore, nothing aching
thursday
so hot out.
4 toploops (*6 toploops starting @ 10:00)
10:00 - went out decent, sam liu paced
9:55 - people started falling off, sam, kyle, stefan, dave sun up
10:05 - arthur, me, kyle, stefan...kyle fell off..everyone way back, i was way out in front
10:00 - kyle caught back up to me & we finished together. stopped after this one b/c i didn't want to pass out lol
Tuesday, September 2, 2008
stuff
sunday
bad tempo run
toploops - 9:11, 9:45
biggie loop: 13:5x
monday
lol 3 meadowwood loops @ 8:20 pace
today
toploop moderdate day
fucking kyle & aaron
9:55..felt slow but picked it up at the end
9:15...felt good but.....wtf
9:20...tired...but still up at this point
10:15...coach told me and karl to lay off
10:3x-4x...didn't finish, went backwards at little tennis court hill/stump
2:45 (1-mile mark to finish, around .4-.5 miles)...finish w/ robby
so basically the run went like this. stayed up till start of 4th one where aaron, kerl, oliver, kyle jumped on w/ group 1. everyone fell off after 2nd or 3rd one except those 4 + me & karl. ran w/ karl for 4th one, slowed down a lot but still way ahead of everyone else in group 2. coach told us to stop & go slow aroung 10:00 for 5th one. went way slow & stopped & went back, finished w/ robby. kinda stupid. tomorrow is our hard day. fuck.
total - 8 miles @ 6:32 pace
w/0 last 1...6 miles @ 6:39
first 3.....4.5 miles @ 6:22
bad tempo run
toploops - 9:11, 9:45
biggie loop: 13:5x
monday
lol 3 meadowwood loops @ 8:20 pace
today
toploop moderdate day
fucking kyle & aaron
9:55..felt slow but picked it up at the end
9:15...felt good but.....wtf
9:20...tired...but still up at this point
10:15...coach told me and karl to lay off
10:3x-4x...didn't finish, went backwards at little tennis court hill/stump
2:45 (1-mile mark to finish, around .4-.5 miles)...finish w/ robby
so basically the run went like this. stayed up till start of 4th one where aaron, kerl, oliver, kyle jumped on w/ group 1. everyone fell off after 2nd or 3rd one except those 4 + me & karl. ran w/ karl for 4th one, slowed down a lot but still way ahead of everyone else in group 2. coach told us to stop & go slow aroung 10:00 for 5th one. went way slow & stopped & went back, finished w/ robby. kinda stupid. tomorrow is our hard day. fuck.
total - 8 miles @ 6:32 pace
w/0 last 1...6 miles @ 6:39
first 3.....4.5 miles @ 6:22
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