Monday, July 26, 2010
Monday, July 12, 2010
July - A New Beginning
Last 2 Weeks of Training
June 28th - AM 3 PM 8
June 29th - 9 miles
June 30th - AM 3 PM Workout, 8x400 meter hills @ 5:40 pace jog down recovery 10 total
July 1st - AM 3 PM 5
July 2nd - Easy 7
July 3rd - AM 5 PM 5
July 4th - 16 miles in the trails of Connetqout Park
Week 74 miles YTD 1890 miles
Near the Start of Bellport Clipper Classic
July 5th - AM 3 PM 8
July 6th - 10 miles in crazy heat
July 7th - AM 3 PM 7x60 seconds with 60 seconds rest, 9 total.
July 8th - AM 4 PM 6
July 9th - 7 miles
July 10th - 8 miles
July 11th - AM 5 miles PM Bellport Clipper Classic 5k 9 total
Week Total 72 miles YTD - 1962 miles
Clipper Classic Race Report
At the start of the race a ton of High School and College runners jetted out in an all out sprint. I decided before the race that I would hold back and go through the mile in around 5:10. That is exactly what I did, I hit the 1st mile at 5:12. At that point I had over taken all but two of the HS and College runners that went out too hard.
After the 1st mile I put a surge in to break up the group that I was running with, it worked. I could see the other two guys start coming back to me as well. I spent all of t he 2nd mile gaining ground on the first 2 places. I went through 2 miles in 10:34, a 5:22 mile. I continued to push in the last mile, at this point the 1st place guy pulled away from 2nd place and left him in no mans land. I continued to reel 2nd place in.
As we approached the 3rd mile marker I pulled up on the 2nd place guy and momentarily passed him. We battled for 100 meters and with 100 meters left he found another gear that I didn't have. At that point I threw up the white flag and cruised in for 3rd place at 16:24.
This race I was way more satisfied with then the last one. I kept my shit together the whole time. I will be back in action at the SRC 5k Time Trial next Wednesday and after that who knows.
Weekend Ahead
In the weekend ahead Leonora Joy-Petrina will be running at the Long Island Women's 5k Road Champs in Farmingdale on Saturday. Also participating from SRC will be Katie Rees and a few other women.
On the following day Brendan and a few other SRC guys will be heading over to the Thunder Run 5k at Hidden Pond Park. I look for Brendan to take down my course record of 16:20 through the hills of Hauppauge.
Saturday, June 26, 2010
June Update(s)
Sorry for being so slack with the updates, I have been caught up in the World Cup. However now that the USofA has been eliminated I am good to resume my blogging.
My training has been going, not well but not terrible either. Today I tested to see where my fitness is at the Run Around the Lake 4 Miler in Lake Ronkonkoma, NY. Talk about a tough course, for a South Shore Long Islander. I wanted to go out and run conservative at first and then try and work the back half of the course.
So I did the complete opposite of that. I went out in 5:15 and progressively got slower each mile after that. The hills hit me hard in that last mile. What I am taking from this is that it was a good rust busting workout.
I have a few more weeks till my next race and I hope to get in some solid mileage and workouts in to help with the leg turnover. Keep checking for updates on the blog.
On June 19th the 2nd race in the Sayville Summer Series took place, the Diamond Dash Race for a Cure 5k. Here are a few links to race video, results and much more, well not really much more.
I know there is not much here to go on, I promise I will update with my actually training during the week, when I have a free moment. Till then Hit The Crete...
Tuesday, June 15, 2010
June 12th 2010 Recap
So this past weekend was a big one for the Sayville Running Company. The Keith Nintzel 5k, the 1st race in the Sayville Summer Series, came and went. SRC also had a staff member up in Boston running the New Balance Twilight Meet. Overall the weekend was a great success for the crew at Sayville Running Company.
Keith Nintzel 5k
Top honors of the race went to SRC team member Shawn Pollard, clocking in with a time of 15:50. Shawn took the race from the gun and led wire to wire. Check out the race video here:
Here are the results from the rest of the crew from SRC:
1-POLLARD, Shawn 24 PORT JEFF STATION ... Overall Male 15:50.676
4-GREEN, Christopher 24 STONY BROOK NY USA M20-24 16:10.155
5-BARRETT, Casey 20 SAYVILLE NY USA M20-24 16:30.229
7-SIEPIELA, Adam 30 LONG BEACH NY USA M30-34 16:38.713
9-MCCRISTALL, Mike 22 HAUPPAUGE NY USA M20-24 17:00.780
10-SOLTAN, Ryan 26 SAYVILLE NY USA M25-29 17:08.867
12-BARRETT, Brendan 26 SAYVILLE NY USA M25-29 17:15.374
13-MURPHY, Paul 46 SAYVILLE NY USA M45-49 17:16.087
14-GRABOSKY, Jeffrey 27 ALEXANDRIA VA USA M25-29 17:34.000
17-CONNORS, Matt 35 BRIGHTWATERS NY U... M35-39 18:13.173
23-HENDERSON, Tim 40 SAYVILLE NY USA M40-44 19:29.793
28-NOLAN, Michael 47 SAYVILLE NY USA M45-49 19:47.11
36-MULLANEY, Bill 45 SAYVILLE NY USA M45-49 20:04.047
65-CARVER, Eric 44 PATCHOGUE NY USA M40-44 21:13.967
...if I missed anyone I am sorry. Full Results Here
Also a big Thank you and Job well done needs to go out to Brendan Barrett, the guy bends over backwards for the race. I got to see him behind the scenes and he is as dedicated as they come. Great Job!
We also got some other sweet footage from the Race. Check out the finish line camera:
There will be more videos to come from the Keith Nintzel 5k 2010, you can find them on the SRC YouTube Channel. Here is a link to all photos taken at the race from Discover Sayville. Thank you for all the support and we look forward to 2011.
Keep a look out as I will be at the Diamond Dash 5k which is the 2nd race in the Sayville Summer Series on June 19th 2010.
New Balance Boston Twilight Meet 4
Also on Saturday June 12th was the NB Twilight Meet 4 where we had fellow staff member and my wife Leonora Joy-Petrina run in the Featured Women's 5000 meter race. Leo ran a 35 second personal best of 15:50 to win the event by 43 seconds. Check out the Results Here.
Interview with Leo from Flotrack.org
Track and Field Videos on Flotrack
You can also check out my previous blog where Leonora ran a very fast workout the Tuesday before this race. Keep checking back to see what Leo decides to do with the rest of her season.
As for me my running is coming along, I will be sure to blog about it shortly. Until the next post Keep On Running!
Wednesday, June 9, 2010
Workout Tuesday
Workout Tuesday with Leonora Joy-Petrina. Saucony Hurricane and staff member at Sayville Running Company.
In this workout Leonora ran 4x800 in 2:30 with 3 minutes rest and then finished it off with 2x400 in 1:10 with 2 minutes rest. Her actual splits from the workout were 800's - 2:27, 2:29, 2:30, 2:29 and 400's - 1:10, 1:09. Leonora did this workout after she got back from Boston where she raced in the New Balance Invitational Women's Steeplechase on June 5th.
Here are the results:
1 Shayla Houlihan Women Talk S 10:03.73
2 Roisin McGettigan New Balance 10:07.36
3 Leonora Joy-Petrina Saucony/Sayv 10:11.16
4 Jacqueline Wentz MIT 10:13.28
5 Stephanie Reilly NB Boston 10:20.55
6 Andrea Parker Women Talk S 10:26.19
7 Dana Buchanan New Balance 10:55.66
8 Lesley Higgins New York AC 11:02.58
9 Lydia Willemse Canada 11:13.21
10 Stephanie Perleberg Women Talk S 11:44.38
2 Roisin McGettigan New Balance 10:07.36
3 Leonora Joy-Petrina Saucony/Sayv 10:11.16
4 Jacqueline Wentz MIT 10:13.28
5 Stephanie Reilly NB Boston 10:20.55
6 Andrea Parker Women Talk S 10:26.19
7 Dana Buchanan New Balance 10:55.66
8 Lesley Higgins New York AC 11:02.58
9 Lydia Willemse Canada 11:13.21
10 Stephanie Perleberg Women Talk S 11:44.38
The workout is getting Leonora ready to race at the final New Balance Twilight Meet running in the Invitational 5000 meter race on June 12th. Wish Leonora luck as she heads to Boston for the weekend race.
Thursday, May 13, 2010
Moving Forward
Now that the training for the Half Marathon has come and gone it is time for me to refocus and head in a new direction. Only for the time being.
I know in my heart that I want to run hard half marathons and marathons, but the build ups are just killing me. I went into long island half marathon slightly over trained and with a bit of heaviness in the legs. I need to learn from this and twist a few things in my training before I get out there again.
In the short term I am going to work on my overall base. I am going to log miles with some long hard efforts twice a week. Get my body used to running long and hard. During this time I will jump into a few road races here and there, with nothing specific coming to mind at the moment. These will be to just test my overall fitness.
Since the half I have been doing a good job of letting my body recover. They say that when you race it takes the body the same number of days to recover for the miles you raced. Thirteen days is a long time, especially when you are itching to get back after it. I know I have to be patient because I have made the mistake before and I don't want to be a repeat offender.
The recovery has looked like this:
Week 1 - 5/3 - 5/9
Monday, Tuesday, Wednesday, Thursday, Friday and Saturday - 25 minutes of easy jogging
Sunday - 6 miles running
Week 2 - 5/10 - 5/16
Monday, Wednesday, and Thursday - 40 minutes easy running
Tuesday - 8 miles running
and the rest of the week is yet to happen but the plan is Friday and Saturday 40 minutes running, then Sunday 10 miles.
I will check back with the audience(Is there even an audience for this blog?) as the weeks go by with updates in training and plans. Till the next time!
I know in my heart that I want to run hard half marathons and marathons, but the build ups are just killing me. I went into long island half marathon slightly over trained and with a bit of heaviness in the legs. I need to learn from this and twist a few things in my training before I get out there again.
In the short term I am going to work on my overall base. I am going to log miles with some long hard efforts twice a week. Get my body used to running long and hard. During this time I will jump into a few road races here and there, with nothing specific coming to mind at the moment. These will be to just test my overall fitness.
Since the half I have been doing a good job of letting my body recover. They say that when you race it takes the body the same number of days to recover for the miles you raced. Thirteen days is a long time, especially when you are itching to get back after it. I know I have to be patient because I have made the mistake before and I don't want to be a repeat offender.
The recovery has looked like this:
Week 1 - 5/3 - 5/9
Monday, Tuesday, Wednesday, Thursday, Friday and Saturday - 25 minutes of easy jogging
Sunday - 6 miles running
Week 2 - 5/10 - 5/16
Monday, Wednesday, and Thursday - 40 minutes easy running
Tuesday - 8 miles running
and the rest of the week is yet to happen but the plan is Friday and Saturday 40 minutes running, then Sunday 10 miles.
I will check back with the audience(Is there even an audience for this blog?) as the weeks go by with updates in training and plans. Till the next time!
Sunday, April 25, 2010
Taper Week One
April 19th - Easy 8 miles in the PM.
April 20th - AM 4 miles PM 8 miles w/strides
April 21st - WO Fartlek 6,5,4,3,2,1, w/ half rest. Avg. 5:18 5:14 5:15 5:03 4:50 4:20, felt good legs got going halfway through the workout.
April 22nd - Cruisey 8 miles
April 23rd - AM 5 miles PM 3 miles with 6x100 meter strides.
April 24th - 6 miles with Pollard and Jacobs @SRC Prediction run, a little faster then would of liked.
April 25th - WO 20WU/CD 27 min hard effort 7 minute float 11 min hard effort. Rain and wind, tough to judge pace but averaged 6:15 pace for the whole 14 mile run.
67 miles for the week and YTD 1350 miles.
We are exactly one week out from the half marathon. It has been my lowest weekly mileage since November 2009 and the legs are coming around. The workout on Wednesday went according to plan which was nice. Got this last week to put the finishing touches on my fitness and then look out LI Half Marathon.
April 20th - AM 4 miles PM 8 miles w/strides
April 21st - WO Fartlek 6,5,4,3,2,1, w/ half rest. Avg. 5:18 5:14 5:15 5:03 4:50 4:20, felt good legs got going halfway through the workout.
April 22nd - Cruisey 8 miles
April 23rd - AM 5 miles PM 3 miles with 6x100 meter strides.
April 24th - 6 miles with Pollard and Jacobs @SRC Prediction run, a little faster then would of liked.
April 25th - WO 20WU/CD 27 min hard effort 7 minute float 11 min hard effort. Rain and wind, tough to judge pace but averaged 6:15 pace for the whole 14 mile run.
67 miles for the week and YTD 1350 miles.
We are exactly one week out from the half marathon. It has been my lowest weekly mileage since November 2009 and the legs are coming around. The workout on Wednesday went according to plan which was nice. Got this last week to put the finishing touches on my fitness and then look out LI Half Marathon.
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