Following a whirlwind week of 5th Avenue Mile,my name getting mentioned in Masterstrack blog twice and finishing second at Osprey yesterday I opted to switch race plans in a fortnites time,instead of doing the Radnor Steplechase 5K XC race on Sun Oct 12th I,ll head down to Greensboro North Carolina to run the Masters XC 5K C,ships.
Having talked it over w/ "Charlie Dibble"last nite I,m gonna ride the wave that,s currently taking me to highths I,ve never been at in my 32 year career and take on the best masters XC 5K runners and see where the chips may fall,I owe it to myself to see how I stack up against them period not to mention run my second ever sub 17 min 5K and my first as a masters athlete.
Granted it,s a hike to North Carolina but it,s a road trip w/ my team mates so the "proverbial cheque,s in the mail............ok I did online registration"is taken care of and now I need to begin prep for my next race.
Sunday, September 28, 2008
Saturday, September 27, 2008
The Blue Eyed Jersey Devil
I already used the Bono"they said it,d be something special in New Jersey"quote this season at Monmouth but today at Stockton College over xc I proved that the "Garden State"is a happy hunting ground for meIdeal xc conditions in late September,grey but cool,a flat 6k course and I was rearing to go.
From the gun I eased my way towards the front of a 50 strong pack,Chuck and I were the only non college runners in this race which was an open race for college males,I kept a close eye on where Chuck was in the opening 200m but as the field begun to funnel onto the narrow path I moved my way forward,a lead pack of Richard Stockton runners had hit the front and I felt comfortable getting up there w/ them.
W/ last years winner begining to establish a convincing lead I passed two of his team mates b4 the 1k mark,3.02,the kilometer split threw me for a brief second b4 I was able to get my head around the notion,I,m used to 400m splits and or mile marks.....old habits die hard.
Comfortably in second place I clocked 6.16 at 2k,suddenly my pre race target time of 24 mins seemed way too soft,I was on pace for a 20 minute time,I clocked 9.42 at 3k,the leader was putting himself out of sight but I knew I had a shot at a top three finish,I was aware of the close proximity of 3rd and 4th,all I had to do was hold on.
I don,t recall seeing a 4k mark,even when Chuck and I jogged the course post race I never did see it......of course I never saw the 1 mile marker either!!!!
I was joined by the third place runner b4 we hit 3 miles,he asked if I was the leader,I told him there was another runner ahead,we ran along side one another b4 he overtook me,I saw the 3 mile mark,16.03 having jogged from roughly the start to the 3m mark pre race I now knew what to expect for the final kilometer.
16.41 at 5k...whoa,something to bare in mind.........still third and 4th place nowhere near in sight I felt I had things in hand,I ,m proud of the fact that when second place missed the right hand turn on the approach to the finish I was nobel enough to yell"make a right" and allowed him to catch up and then overtake me to reclaim 2nd place,I wanted second but I wanted to come by it honestly.
Making the final turn and getting on to the grass I knew to rev up my kick,as we rounded the hammer throwing cage I had enough room on the inside to make my move and as the home straight and finish line appeared I kicked for home.
Second in 20.12.90.pr and club record in one shot,a nice mornings work if I say so myself,second overall and a medal to boot..............nice!!!!
As Chuck and I jogged the course as a post race warm down we discussed the prospect of me ditching Radnor in favour of Masters Nationals down in North Carolina,I,m leaning towards Nationals,yeah it,s a hike but w/ my profile higher than it,s ever been right now I need to continue to ride the wave,where better than Nationals,based on todays performance that sub 17 min 5k is there for the taking,I told Chuck I,m leaning towards coming to Nationals,I need to talk it over w/ "Dibble"and see what he thinks,I think he,ll endorse the road trip to Nationals,I,m also thinking he,ll endorse a day off tomorrow,twice around the course today plus a 2 mile warm up came out to 10 miles,giving me 30 for the week,we,ll see what he says on both counts.
Oh yeah this just struck me,I think the reason why New Jersey has become a happy hunting ground.....it,s where Zakk Wylde,s from,coincidence??I,ll bet my Philadelphia chapter of the Black Label Society it isn,t.........peace
Friday, September 26, 2008
Rubbing Shoulders W/ The Masters Elite
Dispite on and off drizzle today and a later than usual start I still kept my appointment w/ an easy 5 miler,a wise man once said and I quote"you don,t change what took you to the big dance"and on a day when I was mentioned in the same breath as Tony Young,John Hinton,and Pete McGill I was hardly going to blow off a training run,late or drizzle.
To be spoken of along side three of the top Masters milers is indeed an honour and a reward for all my hard work,dedication and sacrifice this year and at a time when "outside the lines" matters both good and bad could easily blindside me I refuse to let myself be compromised,having reached that plateau I now need to kick on,ergo no let up in my schedule.
Tomorrow sees me embark on a 8 race xc season,2 more than last year,my track reputation will count for nothing at Osprey which suits me,I,ll be forced to work as hard as the next runner and I hope that if I do what last year would seem unimaginable and defeat Chuck in a xc race I,ll earn albeit by semi default another club record.
By virtue of tomorrow being my first ever 6k race xc or road it,s a pr,by virtue of the fact it,s a some what anomaly distance whoever finishes first between Chuck and I will earn the club record,like I need more incentive....
To be spoken of along side three of the top Masters milers is indeed an honour and a reward for all my hard work,dedication and sacrifice this year and at a time when "outside the lines" matters both good and bad could easily blindside me I refuse to let myself be compromised,having reached that plateau I now need to kick on,ergo no let up in my schedule.
Tomorrow sees me embark on a 8 race xc season,2 more than last year,my track reputation will count for nothing at Osprey which suits me,I,ll be forced to work as hard as the next runner and I hope that if I do what last year would seem unimaginable and defeat Chuck in a xc race I,ll earn albeit by semi default another club record.
By virtue of tomorrow being my first ever 6k race xc or road it,s a pr,by virtue of the fact it,s a some what anomaly distance whoever finishes first between Chuck and I will earn the club record,like I need more incentive....
Thursday, September 25, 2008
One Last Time
Week 6 of Belmont hill repeats and right back where we started,Thursday nite and 6 x flagpole,for the record on week one I went:2.02.08,2.02.17,2.04.43,2.02.29,2.00.67,1.50.47.
There was the threat of rain going into the evening but it didn,t keep either Chuck or myself from showing up,xc workout in xc conditions,for the first time in three years I had a shot at going 6/6,a 50% chance of showers was not going to deny me that!!!
We were joined tonite by Nick,he,s a new member of GPTC and a brave soul to join Chuck and I on the sixth and final week of hill repeats but as Nick said afterward you,ve gotta start somewhere,to whit I chimed in w/"pain is temporary,glory lasts forever"
1.57.29. for repeat #1,5 weeks and a 5 second improvement,2.01.46.a marginal improvement but an improvement no the less.
2.01.34,a 3 second improvenment,a ringing endorsement to my strenght training for the last 5 weeks,2.01.55,again marginal improvement on week#1s #4 repeat,I knew I wasn,t going full tilt and yet I was still faster than 5 weeks ago.
2.00.66,almost identical to 5 weeks ago when I clocked 2.00.67.,and so to the 34th and final hill repeat of the 08 season,1.48.70,2 seconds up on my #6 repeat 5 weeks ago,I do declare these hill repeats over and w/ 8 xc races coming up in the next 11 weeks we,ll see how well they,ve prepared me beginging Saturday at Ospray over 6k
There was the threat of rain going into the evening but it didn,t keep either Chuck or myself from showing up,xc workout in xc conditions,for the first time in three years I had a shot at going 6/6,a 50% chance of showers was not going to deny me that!!!
We were joined tonite by Nick,he,s a new member of GPTC and a brave soul to join Chuck and I on the sixth and final week of hill repeats but as Nick said afterward you,ve gotta start somewhere,to whit I chimed in w/"pain is temporary,glory lasts forever"
1.57.29. for repeat #1,5 weeks and a 5 second improvement,2.01.46.a marginal improvement but an improvement no the less.
2.01.34,a 3 second improvenment,a ringing endorsement to my strenght training for the last 5 weeks,2.01.55,again marginal improvement on week#1s #4 repeat,I knew I wasn,t going full tilt and yet I was still faster than 5 weeks ago.
2.00.66,almost identical to 5 weeks ago when I clocked 2.00.67.,and so to the 34th and final hill repeat of the 08 season,1.48.70,2 seconds up on my #6 repeat 5 weeks ago,I do declare these hill repeats over and w/ 8 xc races coming up in the next 11 weeks we,ll see how well they,ve prepared me beginging Saturday at Ospray over 6k
Wednesday, September 24, 2008
Not So Hip
Following last nites workout I was experiencing discomfort in my right hip,in fairness the discomfort had been there for the past week,it felt like a bruise w/out any bruising,in fairness it never hindered me last week,muchless on Sunday,however on repeat #2 or #3 last nite I began to feel an increase in the discomfort level and upon arrival home walking up the basement steps was painful,fast forward several hours to this morning and I again experienced discomfort walking up the subway steps,time to bust out the ice packs and aleve once I got to work and email GP.
His advice was to keep icing it,keep taking anti inflamatories and skip tonites recovery run,when we eventually spoke just b4 lunch time I was pleased to report the ice and aleve had worked wonders and upon discussing the nature and location of the discomfort GP was able to diagnose it as IT related and suggested a stretching exercise I could do tonite to help me recover.
If I,m going to have to suffer an injury be it major or minor I,d rather it be now post season,it remains to be seen if I run tomorrow,period but it,s also possible the weather gods could hold my fate in their hands,we,ll have to see which way the wind blows manana.
His advice was to keep icing it,keep taking anti inflamatories and skip tonites recovery run,when we eventually spoke just b4 lunch time I was pleased to report the ice and aleve had worked wonders and upon discussing the nature and location of the discomfort GP was able to diagnose it as IT related and suggested a stretching exercise I could do tonite to help me recover.
If I,m going to have to suffer an injury be it major or minor I,d rather it be now post season,it remains to be seen if I run tomorrow,period but it,s also possible the weather gods could hold my fate in their hands,we,ll have to see which way the wind blows manana.
When Life Gives You Lemons.......
Fueled by a fire created in my opinion by the gods having a laugh at my expense I arrived at Franklin Field on somewhat of a mission.
The plan tonite was 4x600m,the idea was to reduce the volume but also reduce the target time,1.42,in time I,ll move back up to 6x600m at 1.42 and would imagine eventually drop my target time to 1.40 and prehaps below.....that sub 4 minute mile GP and I talked about Sunday won,t just happen I,ll have to work for it.
Following my stretches and mile warm up and mile of strides it was time to in the words of T Rex"Get It On"
After weeks of 400s at 59,60,61 seconds on paper a 68 second opening 400m followed by a 32 second closing 200m shouldn,t have been a problem,however I knew I had had to show up tonite,I couldn,t just mail it in
I opened briskly,67 seconds at 400m and a 30 second 200m,1.37.80,I knew I needed to ease off a little which lead to my downfall,whileI,d been able to focus on shorter repeats of 150/100/150 on my In and Out 400s over the last 5 weeks it was a lesson in concentration tonite to focus on 600m and I was guilty of letting my mind turn off on the bottom bend of the first lap,72 seconds at the bell I knew I,d have my work cut out for me now,a 32 second closing 200m gave me a 1.44.25,if I hadn,t opened quite so briskly prehaps I,d have had the legs for a 1.42 repeat on #2,oh well.
W/ my focus now 100% I opened repeat #3 w/ a 70 second 400m b4 closing w/ a 32 second 200m,1.42.40 that,s ,more like it!and I ended the session w/ an almost identical repeat,71 for the opening 400m,31 seconds for the closing 200m,1.42.91.
Not a bad nites work as I begin my off season,start as you mean to go on I believe
The plan tonite was 4x600m,the idea was to reduce the volume but also reduce the target time,1.42,in time I,ll move back up to 6x600m at 1.42 and would imagine eventually drop my target time to 1.40 and prehaps below.....that sub 4 minute mile GP and I talked about Sunday won,t just happen I,ll have to work for it.
Following my stretches and mile warm up and mile of strides it was time to in the words of T Rex"Get It On"
After weeks of 400s at 59,60,61 seconds on paper a 68 second opening 400m followed by a 32 second closing 200m shouldn,t have been a problem,however I knew I had had to show up tonite,I couldn,t just mail it in
I opened briskly,67 seconds at 400m and a 30 second 200m,1.37.80,I knew I needed to ease off a little which lead to my downfall,whileI,d been able to focus on shorter repeats of 150/100/150 on my In and Out 400s over the last 5 weeks it was a lesson in concentration tonite to focus on 600m and I was guilty of letting my mind turn off on the bottom bend of the first lap,72 seconds at the bell I knew I,d have my work cut out for me now,a 32 second closing 200m gave me a 1.44.25,if I hadn,t opened quite so briskly prehaps I,d have had the legs for a 1.42 repeat on #2,oh well.
W/ my focus now 100% I opened repeat #3 w/ a 70 second 400m b4 closing w/ a 32 second 200m,1.42.40 that,s ,more like it!and I ended the session w/ an almost identical repeat,71 for the opening 400m,31 seconds for the closing 200m,1.42.91.
Not a bad nites work as I begin my off season,start as you mean to go on I believe
Monday, September 22, 2008
Onto The Next Phase
Three thoughts that took the box seat in my mind today,1,now that my outdoor season was over it was time to start thinking about the upcoming xc season begining this Saturday,2,in order to forfill my dream to become World Champion next year I will need to look at fundraising and sponsership something I,ve never had to concern myself w/ b4 but I,ve never been in a bonified position to challenge for the title of World Champion b4 either so whatever it takes to get me on that plane to Lathi next July.
The third thought was how the running gods had smiled on me today,following a Sunday race I,m always forced to go to a Tue,Thur,Sat rotation and as luck would have it this weeks Belmont hill repeats are scheduled for Thursday,not Wednesday as usual this week, and this weekends xc race is set for Saturday......prehaps winning back to back 5th Avenue Mile titles grants me favour w/ said running gods,but like any gods you never want to make them angry,something to ponder manana when I hit Franklin Field for 4x600m as the post 08 track season begins w/ one eye on the upcoming indoor season ergo a track repeat workout.
The third thought was how the running gods had smiled on me today,following a Sunday race I,m always forced to go to a Tue,Thur,Sat rotation and as luck would have it this weeks Belmont hill repeats are scheduled for Thursday,not Wednesday as usual this week, and this weekends xc race is set for Saturday......prehaps winning back to back 5th Avenue Mile titles grants me favour w/ said running gods,but like any gods you never want to make them angry,something to ponder manana when I hit Franklin Field for 4x600m as the post 08 track season begins w/ one eye on the upcoming indoor season ergo a track repeat workout.
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