GLIRC News

Email from the Greater Long Island Running Club March 17th 2010

March March March

March 4th Week

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

    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 Week

March 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...

End of February Recap

Photo from the Alumni Mile on February 13th 2010.

Back to Work Week

February 15th - AM Easy 3 PM 8 at a nice solid pace
February 16th -12 mile run in a crazy shitty snow storm, averaged 7 minute pace through that crap.
February 17th - AM Easy 3 PM WO 3 WU/CD 7 x 3 min with 2 min rest Windy and Cold but the WO went well in my opinion.
February 18th - 10 miles at a relaxed pace
February 19th - AM 4 Easy PM 7 at a cruisey pace, had a bathroom issue so cut that run a little short.
February 20th - WO 3.25 WU/CD 5 mile Tempo at 522 per mile pace then 6x50 meter strides.
February 21st - RiverRoad 20 miles with Henderson and Nettuno, rolled the last 5 miles at a 640 pace.

89 miles for the week and YTD 625 miles.

Track 5000 Meters Week

February 22nd - 8 miles w/ Soltan & B with 6 x strides
February 23rd - AM 4 easy PM WO 20 min WU/CD 5 x 220 with 2 min rest and then 5 x 50 with 1 min rest. Another crappy weather workout, but it felt solid to me.
February 24th - 14 mile mid week long run in the rain and wind. Solid 651 pace for the whole run.
February 25th - Crap day, easy 10 miler.
February 26th - Snow Day from Hell. AM easy 3 miles in snow and slush.

- PM travel to the armory in NYC for 2 hours, sit there for 6 hours and then run my first indoor track 5k in over two years. Ran 15:28, not too sure of the splits but I got out there and raced. Kept an even pace throughout and picked people off one by one. Really happy with the race considering the long day I had. Oh Yeah, the race went off at 10 to 10pm, I am almost always in bed at that time. Then long travel back home.

February 27th - 7 miles easy peasy.
February 28th - 16 miles over the Kings Park 15k course, several different ways.

82 miles for the week, 331 miles for the month of February (11.9 miles per day average) and 707 YTD miles. 2010 is shaping up to be a solid year of training. Lets see what March has to offer.


Next up on my plate is the Kings Park 15k, it is over a challenging 9.3 mile course through the hilly roads of Kings Park. Here is a look at a Course Map. I am really looking forward to this race, it will be a good indication of where my fitness is as I head towards the Long Island Half Marathon at the beginning of May. I have no goals for the race other then to run hard and get out there and compete.

I will check back after the Kings Park 15k which is Saturday March 13th. Check here on the day for the Results.

February Mid Month Report

So far so good, everything seems to be ticking on all cylinders. No major complaints. Base building is a boring, repetitive process that must be done. Here is what February has looked like so far.

February 1st - AM Easy 4 PM Easy 4
February 2nd - 10 miles at 645 pace with the guys of SRC.
February 3rd - AM 3 miles through some snow. PM - WO 3 mile warm up and cool down 1 mile in 4:52 and then 10 x 200 @ 32
February 4th - 13 mile, mid week long run @ a nice cruisey pace.
February 5th - 10 miles in cold nasty weather.
February 6th - AM - Easy 3 miles PM - WO 15 minute WU 3 mile CD, 5 mile tempo in shitty crap wind. First 3 miles in 17 minutes, crushed the last 2 miles in 10:30.
February 7th - 19 miles @ 6AM, heavy winds and very cold. 655 pace for the run.

86 Miles for the week and YTD 462.

Freshen Up Week,
February 8th - AM 3 PM 5 both at an easy pace to help recover from the 19 miler.
February 9th - 13 miles with the SRC boys, 655 total average pace but 630's for the last 5 miles.
February 10th - AM 3 on the treadmill PM Treadmill workout 10 x 90 seconds (90 sec.) at 5% grade on 10 mph.
February 11th - AM 7 miles on some icy shitty roads, PM was not much better 3 miles on that same icy shit.
February 12th - 6 miles in the AM feeling pretty shitty!
February 13th - Race 3 mile WU 5 mile CD - 1 mile race at the Armory. Time trail effort all alone won by 22 seconds ran 217 then 215 and with a quick last 200.
February 14th - 16 at River Road with the Rats?!?! Averaged 7 minute pace for the run but over the last 6 miles along River averaged 645's.

74 miles for the week and YTD 536 miles.

This coming week I will be bringing that number up to 90 weekly miles. I am racing a 5k at the Armory the 26th @ the NYU Fast Track Invite. Should be a solid last 2 weeks of the month. I will keep you posted on how it all goes.

- See Ya in 2 Weeks!

2010 Running Mission

My running mission for 2010 is to run more miles then anyone I personally know. Cough Cough Tommy "TwoTone" Nettuno Cough Cough As well as any of the pains in the arses over at Sayville Running Company. I would also like to run fast, but I believe putting in the miles will help that and that is why my mission is what it is.

My 2009 finished with me running 3628 miles over the course of 353 out of 365 days of the year. Yes I missed 12 days of running, I don't know how I can sleep at night but I do. This year I plan on blowing that figure out of the water.

I guess you can say that this "Running Mission" is my "New Year's Resolution". I will take you along on this journey and recap as much of it as possible for you all here on a monthly(?) maybe more frequent basis. What you can expect to see is an overview of every run, a highlighted workout from the month and some other neat stuff. Basically if you are non runner you will most likely find this to be boring and an eye gouging experience. So Enjoy!

January 1st - AM - Midnight run in Central Park that kicked off the New Year. 4 Miles in 21:30, 519 518 535 518, Hilly from mile 2-3 a nice hard tempo effort and lending a hand to Leo. - PM - 6 miles with B, Leo, Mango & Soltan, nice solid run.

January 2nd - AM - Shakeout 7 Miles quads a little sore from the race. - PM - Another shakeout run just 3 miles.

January 3rd - 16 miles in the wind and cold, legs loosened up as the run went on.

80 miles for the week, but 38 for the Year to Date(YTD) miles.

January 4th - cruised an 8 mile run, had a bit of slop on the road.

January 5th - AM - WO 6x1k 314 315 316 313 311 312, done on the roads, a little windy for my liking, but there are no excuses in running, just inhibiting factors. - PM - Shakeout 6 with the SRC crew.

January 6th - 12 mile run, heavy heavy heavy legs!

January 7th - 10 miles with 5 x 300 at the end.

January 8th - Easy Peasy 8

January 9th - AM - 5 miles - PM - 5 miles.

January 10th

This is my Highlight Work Out of the Month (HWOM)

WO 15 mile cutdown run, a cutdown run meant to get progressively faster as you continue your run. This run is going to be a 15 mile run so I have elected to break it down into 3 5 mile chunks. After each 5 miles passes I will pickup the pace. The pace targets I have set for this particular WO are 7:00 minutes per mile, 6:30 mpm, and 6:00 mpm.

The run started at a comfortable 7 minute pace a gradually worked its way down. I averaged 6:55 mpm for the first chunk of 5 miles. Then I moved the pace to 6:30 mpm, and gradually increased the speed. For the second 5 miles I averaged 6:25 mpm. Then onto the last chunk of 5 miles. At this point in the run my legs are burning and screaming at me to slow the pace, but I push forward. Running the last 5 miles in 29:22 a 5:53 mpm, feeling very satisfied.

The conditions for the workout were decent, just some wind a bitter cold nip in the air. I managed to keep the transitions pretty even and fluent. No drastic change in pace. All in all I am happy!

81 miles for the week and 119 YTD miles

January 11th - AM - Shakeout 4 - PM - 8 miles with the Boys and Leo.

January 12th - Cruised 8 miles

January 13th - AM WO 15x 1 minute effort with 1 minute rest. - PM - Easy 4

January 14th - 12 miles

January 15th - AM - 8 miles PM 4 miles with strides at the end.

January 16th - AM - WO 4 mile tempo 21:20, then did 50 meter accelerations.

January 17th - 17 miles at River Road (RR) with Pollard and we rolled that, 1:53:04 which works out to 6:39 mpm. Felt really strong, will need to take the next day or two easy to help recover from the hard weekend.

87 miles for the week and 206 YTD miles.

January 18th - AM 4 with 150 strides on the St A's indoor sports complex. - PM - 8 with B and Soltan

January 19th - SRC loop for 10 miles.

January 20th - AM WO 6 x 800 with 90 seconds rest, followed by quick 50's. 230 232 226 228 230 235, done on the roads lots of wind and coldness that was not nice on the fast. The fast 50's felt good. PM Shakeout 3 miles.

January 21st - Mid week long run, 13 miles.

January 22nd - Easy Peasy 10 miles.

January 23rd - AM 8 miles and then strides with racing Flats on. -PM- loosening up 4 mile run.

January 24th - AM Race - 5k at Caumsett State Park. Some rolling hills, no competition but a lot of fun. Good fitness indicator, 15:59; 5:03 5:13 5:13 and :29 PM shakeout 3 miles.

84 miles for the week and 290 YTD miles

January 25th - 14 miles of cruiseyness (6:50 mpm)

January 26th - AM easy 3 PM 8 miles with 8x200 in 32-33. Felt really smooth on the 200's!

January 27th - 12 miles

January 28th - WO at 8 in the morning, Snow and Wind (kid you not) 3x2 mile with three minutes rest, 10:45 10:45 10:45.

January 29th - 8 miles in the ice cold weather. Millrose in the PM! It was awesome.

January 30th - AM 4 late night from Millrose PM 8 miles with B in the ICE COLDNESS!

January 31st - WO 15 mile cut down, 34:35 32:11 29:10 Overall time was better, the effort was a little tougher with the tougher weather conditions but I love doing this type of workout. Last mile was in 5:30! PUMPED!!!

86 miles for the week and 376 YTD miles.

I didn't realize how much this would actually take up. I might do weekly or fortnightly blogs. It will depend on my mood! As of right now I am averaging 12.13 miles per day, which would bring me out to 4,427 miles for the year. Now I know that I wont keep that pace but if I can finish up around 4k miles for the year that will be a good improvement.

Till the next one!

Club Nationals 2009 Day 2

Highlights from Day 2 of Club Nationals 2009

This is what our Van looks like thanks to the drive through the blizzard in PA.

Here is the view from our room. Rupp Arena on the left, and thats about it.

Chaklos here is your number, if you can get down here by 1:30 you can wear it. Hope they are not working you too hard!

The "Best Facial Hair" I have seen since getting down to Lexington. Look at that Beauty.

A close 2nd?!?!?

Other highlights from day 2

- Oatmeal from Starbucks.

- Course Preview Hills, No Flat, Terrible Footing, and Loops. Cross Country?

- John's Run/Walk Store has nothing on SRC.

- Burgers from Sawyer's.

- Zombieland in the theatre for $1.50, the best buck fifty I have ever spent!

- Cornbread from deSha's, Salad from deSha's and Dinner from deSha's.

- Blades of Glory on our Flat Screen in the Hotel.

Day 3 is upon us. We race at 1:30, keep an eye on the USATF website for updates and results.

Club Nationals 2009 Day 1

It is 4pm and we have been on the road since 9am. We have stopped once to get gas and take a quick pit stop, the benefits of no women and no Kevin Beach on the trip. We are getting ready to enter West Virginia and this is what we are in the middle of

Our estimated arrival time was just before 9pm, but now we had to take our speed down and take it nice and slow so we are falling behind schedule. I guess safety takes priority in this situation.

I am seated in the back seat of an 8 passenger mini van. However we have it filled with the 5 members representing the SRC Racing Team for USA Club Nationals. Soltan is behind the wheel handling the car like a champ, Brendan is the co-pilot/DJ and doing a stellar job at that, Adam is bucket seat 1 typing away on the blackberry keeping us entertained with Letsrun.com banter, Pollard is in bucket seat 2 and just seems to be along for the ride while adding excellent insight to the conversation and then there is me, Petrina, back bench seat all alone with no friends, just along to document the memories that we are making.

We just entered West Virginia and the snow has stopped and the speed limit is 70 MPH. Lexington here we come! Morgantown detour?

We detoured in Charleston for some dinner and fill up on gas. All I can say is WOW! What a crazy experience!! After that Adam got behind the wheel and we started to roll to Lexington! We arrived a little after 9pm and got settled in the room. The others went for a run and went to bed. It was a long day.

It is now Friday morning, shawn and I got up for a run and now are at Starbucks to have some brekkie and get internet access. The “cheap” hotel makes you pay for their wifi. The plans for the day are to scope out the course, hit up the specialty running store near by and then packet pick up. Check back later for updates!