March 1st - AM Easy 3 PM 8 at a cruise pace with strides afterward.
March 2nd - 14 mile run with the SRC group, 6:53 pace.
March 3rd - WO 4WU/CD 2 sets of 10x30 seconds with 30 seconds off, 4 minutes between sets. Tough weather and a tough workout make for a solid day.
March 4th - Easy 10 miler
March 5th - AM 7 in a snowy sloppy mess PM 6 in shorts and a long sleeve.
March 6th - AM 8 in really nice weather for the first time in a long time PM 4 miles with B&Leo.
March 7th - Baller Workout - 18 mile cut down starting the 1st 6 miles at 6:38 pace, the next 6 miles at 6:13 pace and the final 6 miles at 5:51 pace. 6:14 average pace for the whole 18 miles, until mile 16 I was running smooth and effortless it felt like, the last two miles I felt like I was starting to work. All in all a very solid workout if I must say.
90 miles for the week and YTD 797 miles.
KINGS PARK
15 KILOMETER RUN
Saturday, March 13, 2010
Kings Park, New York
15 KILOMETER RUN
Saturday, March 13, 2010
Kings Park, New York
TOT DIV FIRST 10K LAST 5K TOTAL
PLC PLC NAME CITY ST AGE S plc time pace plc time pace TIME PACE
=== ==== ======================= ==================== == === = ================= ================== =============
1 1/12 Michael Petrina Bayport NY 24 M 1 34:12 5:31 1 17:21 5:35 51:33 5:32
2 2/12 James Barracca Center Moriches NY 23 M 2 34:13 5:31 4 17:41 5:42 51:54 5:34
3 1/12 Brendan Barrett Sayville NY 26 M 3 34:53 5:37 2 17:31 5:38 52:23 5:38
4 3/12 Christopher Green Stony Brook NY 24 M 6 35:02 5:39 5 17:46 5:43 52:48 5:40
5 4/12 Billy Holl North Babylon NY 23 M 4 34:57 5:38 7 18:29 5:57 53:26 5:44
6 5/12 Brian Mongeon Long Island City NY 24 M 7 36:28 5:53 3 17:36 5:40 54:03 5:48
7 2/12 Felipe Garcia Brooklyn NY 27 M 5 34:58 5:38 15 19:15 6:12 54:13 5:49
8 1/17 Shaun McGrath Lynbrook NY 31 M 9 36:34 5:53 8 18:36 6:00 55:10 5:56
9 2/17 Doug Boyer Coram NY 30 M 10 37:18 6:01 6 18:24 5:56 55:42 5:59
10 6/12 Angel Confesor Brooklyn NY 24 M 8 36:34 5:53 22 19:55 6:25 56:28 6:04
11 3/12 Chris Koegel Malverne NY 26 M 11 37:47 6:05 9 18:49 6:04 56:35 6:05
12 4/12 Michael Marrone Hauppauge NY 25 M 12 37:53 6:06 11 19:00 6:07 56:52 6:06
13 7/12 Matthew Eble Ridge NY 20 M 14 38:06 6:08 10 18:57 6:06 57:02 6:08
14 1/19 Mark Carbone Bellerose NY 38 M 13 37:56 6:07 16 19:25 6:15 57:20 6:10
15 1/7 Michael Brannigan E.Northport NY 13 M 16 38:42 6:14 12 19:04 6:09 57:45 6:12
KP 15K WeekMarch 8th - Easy 10 miles
March 9th - 14 miles at 6:55 pace
March 10th - AM WO 3WU/CD Fartlek 4x6:15(3 min rest) then 5x50's. Really Nice out, got faster as the efforts went on. Felt real smooth! PM Easy 3
March 11th - Easy 8 miles
March 12th - 5 miles during the start of what would become the shittiest rain storm so far.
March 13th - Kings Park 15k, what a glorious morning, 2 reasons why. 1) For the result above and 2) the weather was so nice, Rain, Wind and Cold! 2WU 3CD 1st overall after a nice battle with JB for 7 miles. The race went out quickly and then settled into a pace and myself and JB found ourselves shoulder to shoulder til around mile 7 with no one breaking a stride. Around mile 7 I put in a surge and I felt a gap grow and I just continued that surge all the way to the finish. It was definitely one of the best races I have been involved in so far in my running career. Congratulations to the other SRC guys as well!
March 14th - Easy EAsy EASy EASY 14 at River Road.
80 miles for the week and 877 YTD miles.
The next two weeks is lining up to be another solid block of training and racing. The Aspire 10k is March 27th, be there or be square! A train through race but definitely going to be a good one. Til next time...
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