Dispite having a handful of more races to pick from between now and my departure for Nationals in Spokane I,d chosen to make this my last race b4 then,last year I raced 8 times prior to Nationals and I felt it was the right amount so why tweak that this year?
Once it became clear we weren,t going to run a 4x400m relay last Thursday I began to mentally prep for the 800m,having ran 3 1,500m races 1 mile race and 3 800m races already it seemed obvious to add one more 800m to my list.
Once again the weather gods smiled on me,when I first arrived at Plymouth Whitemarsh at 5pm it was a litle on the hot side as I sought shade from the heat,however once again come race time conditions were ideal,no sun,no wind and more importantly no rain or thunderstorms as predicted by the so called weather experts.
A six man heat,credit again to the officials for seeding the heats on times rather than overloading them to expidite the meet,2.06 was was the cut off,the line up was Bobby the high schooler I,d raced last week,Phil Reiley,Brian Gould,me,Scott Landis and another high schooler from last weeks mile,w/ Phil in the race I knew I had a built in pace setter,Phil always goes out fast and it was clear to me Brian Gould was going to pace him,once again I got a clear start as my reaction to the gun was good into the first turn it was Bobby,Brian,Phil,me.
28 seconds at 200m the pace was what I expected and hoped for,I knew Brian would pull off to the side once we went through 400m and I heard the time keeper call"57,58,59" as Bobby,Phil and I went through the bell.
GP,s race instructions to me were go through the bell in 58.5,run the first turn smoothly and then cover the final 300m in 45 seconds,my only flaw this evening was not passing Phil at 500m,I knew come 600m he,d start to fade,sure enough he did and had I,ve postioned myself on Bobby,s shoulder down the back straight I might,ve been better prepared to challenge him going into the final 200m.
As it was I swung wide of Phil going into the turn and gave chase and while my momentum carried me past Phil ,Bobby had the rail and was driving for home,this week I was the one in lane 2 giving chase up the home straight,Bobby crossed the line in 1.59 and change......I crossed the line in................2.00
YEP,2.00 my first ever at 800m,outside of my 1.59.17 at Nationals my 800s were all 2.02,2.03 etc,never had I ran a 2.01 or a 2.00 till tonite and while I was disappointed not to get the win I,ll take the 2.00 period muchless as a timely boost going into Nationals.
In my final 4 races I,ve ran my 2nd fastest 1,500m,my fastest ever mile and now my 2nd and 3rd fastest ever 800m,I couldn,t have asked for a better platform to build on going to Spokane and upon my return from Ireland GP and I will sit down and map out how best to sharpen and hone my training to get ready for the final two weeks b4 leaving for Spokane on Aug 6th.
Thursday, July 10, 2008
Monday, July 7, 2008
A Matter Of Routine
If it,s the day b4 a race then it,s an easy 3 miler and big arse bowl of pasta and texas toast kind of evening......if it aint broke don,t fix it!!!
W/ the Olympic trials over it,s full sream ahead to Beijing for those lucky enough to make it,for me tomorrow nite marks an eighth and final pre Nationals race w/ exactly a month still to go till Spokane.
Last year I ran my eighth and final race two weeks b4 Nationals,this year due to an earlier than usual start to the outdoor season not to mention my trip home to the motherland this Friday I,ll call time on my race schedule tomorrow over 800m at Plymouth Whitemarsh,thus far this outdoor season I,ve posted times of 2.03.07,2.03.72 and 2.02.45,anything even marginally faster than these times would be a good evenings work.
Like any race there,s mental prep and vizualzation of how I,d like the race to go but that can all change the second the gun goes off and it,s all about reaction,as ever I can,t control conditions or level of competition all I can do is show up ready to run to the best of my ability and hope on the nite my best is better then everyone elses.
W/ the Olympic trials over it,s full sream ahead to Beijing for those lucky enough to make it,for me tomorrow nite marks an eighth and final pre Nationals race w/ exactly a month still to go till Spokane.
Last year I ran my eighth and final race two weeks b4 Nationals,this year due to an earlier than usual start to the outdoor season not to mention my trip home to the motherland this Friday I,ll call time on my race schedule tomorrow over 800m at Plymouth Whitemarsh,thus far this outdoor season I,ve posted times of 2.03.07,2.03.72 and 2.02.45,anything even marginally faster than these times would be a good evenings work.
Like any race there,s mental prep and vizualzation of how I,d like the race to go but that can all change the second the gun goes off and it,s all about reaction,as ever I can,t control conditions or level of competition all I can do is show up ready to run to the best of my ability and hope on the nite my best is better then everyone elses.
Saturday, July 5, 2008
Landmark
Two days after the Masters exhibition 3,000m at the Olympic Trials in Oregon,a race I had at one time hoped to be at I managed a landmark of my own much closer to home,4 sub 5 minute mile repeats.
After last weeks heroics I felt confident I could get all 4 under 5 mins,to do so meant NOT going out in 65 seconds on my opening lap ,nor clocking an opening mile of 4.42,in fact GP had even suggested going out in 5.08 for the opening mile and gradually dropping my mile splits down each one faster than the previous one.
Conditions were overcast and grey when I reached Lower Merion,s track{tell me this isn,t becoming my favourite track to work out on!!!},in fact things were so grey I nixed my shades in favour of my regular glasses.
Stretches done{new month now,one extra stretch for the six stretches I do b4 each workout and race}and mile warm up taken care of it was time to see what I was made of,keeping in mind what GP and I had discussed yesterday over the phone I went out easy for the opening lap 1.10,there was a time that would,ve been considered brisk,today it felt comfortable,keeping in mind I had 3 more miles to run I backed off oh so slightly on my second lap,1.17,2.27 for 800m,4.54 pace,I picked up the pace slightly on lap 3 a 1.15 split b4 closing in 1.13,4.53.65.
Buoyed by my opening mile I opened mile #2 w/ a 1.11 split,when I first began mile repeats last May my target time was 1.20 per lap,5.20 per mile,a 1.11 would,ve been a great final lap on my 4th repeat now I,m opening my second mile w/ it!!!,1.14 for lap 2,2.25 at 800m followed by a 1.16 third lap3.41 at the bell I closed in 1.10 to clock a 4.51.84 split.
1.12 for the first lap on mile#3 I was pleased how consistant I was opening each repeat w/1.17 for the second lap 2.29 at 800m.4.58 mile pace was cutting it a little close,I managed another 1.17 lap to clock 3.46 at the bell,I was confident of going sub 1.14 on the final lap to notch a third sub 5 mile,69 seconds a 4.55.43 mile,ok so the lowering my splits per mile record had gone but I was 4 laps away from a first ever 4 sub 5 minute mile repeat workout,fortune it is said favours the brave,I told myself as I lined up for the final mile to attack the first turn and set the tone and tempo early on.
Another 1.12 opening 400m,followed by another 1.17 second lap,2.29 at 800m,my legs were begining to feel it after the opening lap I,m not gonna front and say otherwise but I could almost taste victory,I just had to hang on,my slowest split of the entire work out 1.19,3.48 at 1,200m,a 1.12 or under final lap would do it,all session I,d held a tight line hugging the rail, going through the puddles on the track,w/ 200m to go I knew it was there for the taking just like I knew at 3.46 on the previous mile at the bell I could do it,w/ 180m to go I did my best Scottie impression and gave it all I could captain,rounding the turn I told myself I was a straight away from a landmark,driving,digging but never losing my form I drove up the home straight to clock a 68 second final lap,4.56.85......YEAH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
At first glance of my watch crossing the line I though it read 4.58 which would,ve been ok but 4.56 I think it,s fair to say I was too bloody knackered to start whooping it up but inside I was doing my best Michael Flattley impression trust me!!!
A much slower mile for my mile cool down followed,yet again I,d been able to get my requisit 30 miles for the week in by Saturday{thanks in no small part to that 4 miler post race on Tuesday}and I can look forward to a compleat rest day again tomorrow just like last week b4 once again getting myself ready for another week begining Monday.
After last weeks heroics I felt confident I could get all 4 under 5 mins,to do so meant NOT going out in 65 seconds on my opening lap ,nor clocking an opening mile of 4.42,in fact GP had even suggested going out in 5.08 for the opening mile and gradually dropping my mile splits down each one faster than the previous one.
Conditions were overcast and grey when I reached Lower Merion,s track{tell me this isn,t becoming my favourite track to work out on!!!},in fact things were so grey I nixed my shades in favour of my regular glasses.
Stretches done{new month now,one extra stretch for the six stretches I do b4 each workout and race}and mile warm up taken care of it was time to see what I was made of,keeping in mind what GP and I had discussed yesterday over the phone I went out easy for the opening lap 1.10,there was a time that would,ve been considered brisk,today it felt comfortable,keeping in mind I had 3 more miles to run I backed off oh so slightly on my second lap,1.17,2.27 for 800m,4.54 pace,I picked up the pace slightly on lap 3 a 1.15 split b4 closing in 1.13,4.53.65.
Buoyed by my opening mile I opened mile #2 w/ a 1.11 split,when I first began mile repeats last May my target time was 1.20 per lap,5.20 per mile,a 1.11 would,ve been a great final lap on my 4th repeat now I,m opening my second mile w/ it!!!,1.14 for lap 2,2.25 at 800m followed by a 1.16 third lap3.41 at the bell I closed in 1.10 to clock a 4.51.84 split.
1.12 for the first lap on mile#3 I was pleased how consistant I was opening each repeat w/1.17 for the second lap 2.29 at 800m.4.58 mile pace was cutting it a little close,I managed another 1.17 lap to clock 3.46 at the bell,I was confident of going sub 1.14 on the final lap to notch a third sub 5 mile,69 seconds a 4.55.43 mile,ok so the lowering my splits per mile record had gone but I was 4 laps away from a first ever 4 sub 5 minute mile repeat workout,fortune it is said favours the brave,I told myself as I lined up for the final mile to attack the first turn and set the tone and tempo early on.
Another 1.12 opening 400m,followed by another 1.17 second lap,2.29 at 800m,my legs were begining to feel it after the opening lap I,m not gonna front and say otherwise but I could almost taste victory,I just had to hang on,my slowest split of the entire work out 1.19,3.48 at 1,200m,a 1.12 or under final lap would do it,all session I,d held a tight line hugging the rail, going through the puddles on the track,w/ 200m to go I knew it was there for the taking just like I knew at 3.46 on the previous mile at the bell I could do it,w/ 180m to go I did my best Scottie impression and gave it all I could captain,rounding the turn I told myself I was a straight away from a landmark,driving,digging but never losing my form I drove up the home straight to clock a 68 second final lap,4.56.85......YEAH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
At first glance of my watch crossing the line I though it read 4.58 which would,ve been ok but 4.56 I think it,s fair to say I was too bloody knackered to start whooping it up but inside I was doing my best Michael Flattley impression trust me!!!
A much slower mile for my mile cool down followed,yet again I,d been able to get my requisit 30 miles for the week in by Saturday{thanks in no small part to that 4 miler post race on Tuesday}and I can look forward to a compleat rest day again tomorrow just like last week b4 once again getting myself ready for another week begining Monday.
Friday, July 4, 2008
Red,White And Blue
Independence Day,not a big deal where I grew up but I must say one of my all time favourite July 4th memories stems from London 86,Hard Rock Cafe and free beer..............oh how times have changed!!!!
It was along those lines I was thinking this morning,I was out the door by 9am to take care of business and compleat my 5 miler around Clark Park,between 2003-2005 I ran the 15k at Downingtown in 2006 I ran a 5k at Haddon Heights,the past two years have seen me conduct recovery runs after track workouts on July 3rd,to quote Bob Dylan"The Times They Are A Changing"
I,m greatful for a day off from work,the fact this spills into a 3 day weekend is even better,having dvrd Monday nites races at the Olympic Trials,and last nites it was enjoyable to get caught up on all the action in Eugene and we still have three more days to come,however w/ a 4x1 mile track workout on tap for the am again tomorrow me thinks ye olde dvr will be getting programmed again tonite as I can ill afford to be up till 1am watching the trails and getting up at 8am to head out to Lower Merion for a track workout,besides what better way to unwind post repeat workout in the recliner,feet up,cold iced tea in one hand,remote in the other b4 tomorrows events in the afternoon,God Bless America
It was along those lines I was thinking this morning,I was out the door by 9am to take care of business and compleat my 5 miler around Clark Park,between 2003-2005 I ran the 15k at Downingtown in 2006 I ran a 5k at Haddon Heights,the past two years have seen me conduct recovery runs after track workouts on July 3rd,to quote Bob Dylan"The Times They Are A Changing"
I,m greatful for a day off from work,the fact this spills into a 3 day weekend is even better,having dvrd Monday nites races at the Olympic Trials,and last nites it was enjoyable to get caught up on all the action in Eugene and we still have three more days to come,however w/ a 4x1 mile track workout on tap for the am again tomorrow me thinks ye olde dvr will be getting programmed again tonite as I can ill afford to be up till 1am watching the trails and getting up at 8am to head out to Lower Merion for a track workout,besides what better way to unwind post repeat workout in the recliner,feet up,cold iced tea in one hand,remote in the other b4 tomorrows events in the afternoon,God Bless America
Thursday, July 3, 2008
Going Solo
After last weeks epic 6x600m at sub 1.45 w/ the aid of Neil tonite I had to see if I could pull it off by myself,I was a little aprehensive going into the workout,it was a hot afternoon and w/out getting too graphic lets just say they were some rumblings of discontent"south of the border" b4 I got to Franklin Field and w/in minutes of begining my stretches,dispite this I carried on stretching and tried to put it out of my mind as best I could,as I always say"pain is temporary,glory lasts forever"
Stretches and mile warm up and mile of strides compleat it was time for the main event,GPs advice was try to keep the opening 400 at 1.10 pace,in recent weeks my opening lap has been fast but has lead to uneven pace,tonite the ploy was even pace getting the job done.
69 seconds,pretty close to the 1.10 I was looking for,an easy 33 seconds over the final 200m,1.42.73,a nice start
#2 was close to being a carbon copy,69 seconds,34 seconds,1.43.83,sofar things were feeling smooth and effortless,as long as I kept my pace even I,d be golden.
1.10/32 for #3,1.42.73,unlike last week when my opening 3 400s had gone 64,66,68,tonite I was running even pace,my closing 200s last week on those first 3 repeats had gone 35,36,35,tonite I,d gone 33,34,32.
Thanks in no small part to "an individual" I was forced to swing wide into lane 6 going into the opening turn{keep in mind at Franklin Field the inside 4 lanes are short of a full 400m and I tend to run in lane 5}this lead to a 68 second lap as I was worried I may,ve lost a second going wide,as it was I picked up a second as I probably sped up thinking I,d lost a second,33 seconds for the closing 200m,1.41.78,so far I,d been the model of consistancy.
I didn,t panic when my 5th 400m split read 1.12,granted there was a sense of urgency over the closing 200m as I strode to maintain my quest for another 6/6,but thanks to even and economic pace I was able to dial up a 31 second closing 200m,1.43.62,600m away from another 6/6 sub 1.45 6x600m.
Another 1.12 opening 400m,in time and we all know time stands for"Things I Must Earn"I,m gonna get my opening 400s at 1.10 for all 6 repeats,knowing this final 200m was my final one of the nite it was time to open up the throttle............30 seconds,1.42.75.................how,d ya like me now???!!!!the July 4th fireworks came a day early!!!!
The key tonite was running even and consistant,I,m glad I had a few weeks of running fast opening 400s and trying to hang on and dig deep on some of my final closing 200s but tonite this felt right,even pace,brisk closing 200m speed and above all another 6/6 sub 1.45{technically sub 1.43}6x600m,and tonite I did all by myself.
Stretches and mile warm up and mile of strides compleat it was time for the main event,GPs advice was try to keep the opening 400 at 1.10 pace,in recent weeks my opening lap has been fast but has lead to uneven pace,tonite the ploy was even pace getting the job done.
69 seconds,pretty close to the 1.10 I was looking for,an easy 33 seconds over the final 200m,1.42.73,a nice start
#2 was close to being a carbon copy,69 seconds,34 seconds,1.43.83,sofar things were feeling smooth and effortless,as long as I kept my pace even I,d be golden.
1.10/32 for #3,1.42.73,unlike last week when my opening 3 400s had gone 64,66,68,tonite I was running even pace,my closing 200s last week on those first 3 repeats had gone 35,36,35,tonite I,d gone 33,34,32.
Thanks in no small part to "an individual" I was forced to swing wide into lane 6 going into the opening turn{keep in mind at Franklin Field the inside 4 lanes are short of a full 400m and I tend to run in lane 5}this lead to a 68 second lap as I was worried I may,ve lost a second going wide,as it was I picked up a second as I probably sped up thinking I,d lost a second,33 seconds for the closing 200m,1.41.78,so far I,d been the model of consistancy.
I didn,t panic when my 5th 400m split read 1.12,granted there was a sense of urgency over the closing 200m as I strode to maintain my quest for another 6/6,but thanks to even and economic pace I was able to dial up a 31 second closing 200m,1.43.62,600m away from another 6/6 sub 1.45 6x600m.
Another 1.12 opening 400m,in time and we all know time stands for"Things I Must Earn"I,m gonna get my opening 400s at 1.10 for all 6 repeats,knowing this final 200m was my final one of the nite it was time to open up the throttle............30 seconds,1.42.75.................how,d ya like me now???!!!!the July 4th fireworks came a day early!!!!
The key tonite was running even and consistant,I,m glad I had a few weeks of running fast opening 400s and trying to hang on and dig deep on some of my final closing 200s but tonite this felt right,even pace,brisk closing 200m speed and above all another 6/6 sub 1.45{technically sub 1.43}6x600m,and tonite I did all by myself.
Wednesday, July 2, 2008
Sound Advice
An easy 5 miler today,trust me not so much from the 4.28.9 mile last nite but more from not getting to bed till 12.10am and answering the call of the alarm at 5.40am,seldom has a morning shower woken me up as abruptly as this mornings!!!.
Post workout "Charlie Dibble" and I spoke on the phone,I guess I have to explain the whole GP/Charlie Dibble thing,after my Gary Sobers blog title for my six sixes at 1.45 and under last week w/ my 6x600m repeat GP sent me an email titled Sir Garfield,Gary Sobers was knighted by the Queen for his services to cricket and was hence known as Sir Garfield Sobers,however in the actual email GP asked if I prefered to be called Top Cat,I loved Top Cat when I was a kid,it was one of if not my favourite cartoons and I will confess to watching it now on one of the cartoon networks since then I,ve signed my emails to GP w/ TC and left voice mails asking if Officer Dibble can pick up the phone,I know it,s daft but who said being coached had to be super serious 24/7????
"Dibble" took time out from his 45th b,day to discuss last nites race,offered congratulations,pointed out what I could,ve done differently and asked what my plans were for tomorrow,watching the Olympic Trials this week I,ve heard several runners talk of going back to their collage coaches,who better to coach you than the coach who took you through four years and helped you early in your career and probably knows you better than anyone?
I,m about to envoke one of GP,s philosophies,he often talks of what I do "outside the lines"it,s not all about running,nutrition,rest,general well being etc all go a long way to making you a top runner,having burnt the midnite oil last nite I,m about to put the old "Do Not Disturb" sign on the trash can and call it a nite
Post workout "Charlie Dibble" and I spoke on the phone,I guess I have to explain the whole GP/Charlie Dibble thing,after my Gary Sobers blog title for my six sixes at 1.45 and under last week w/ my 6x600m repeat GP sent me an email titled Sir Garfield,Gary Sobers was knighted by the Queen for his services to cricket and was hence known as Sir Garfield Sobers,however in the actual email GP asked if I prefered to be called Top Cat,I loved Top Cat when I was a kid,it was one of if not my favourite cartoons and I will confess to watching it now on one of the cartoon networks since then I,ve signed my emails to GP w/ TC and left voice mails asking if Officer Dibble can pick up the phone,I know it,s daft but who said being coached had to be super serious 24/7????
"Dibble" took time out from his 45th b,day to discuss last nites race,offered congratulations,pointed out what I could,ve done differently and asked what my plans were for tomorrow,watching the Olympic Trials this week I,ve heard several runners talk of going back to their collage coaches,who better to coach you than the coach who took you through four years and helped you early in your career and probably knows you better than anyone?
I,m about to envoke one of GP,s philosophies,he often talks of what I do "outside the lines"it,s not all about running,nutrition,rest,general well being etc all go a long way to making you a top runner,having burnt the midnite oil last nite I,m about to put the old "Do Not Disturb" sign on the trash can and call it a nite
Dream Mile
Plymouth Whitemarsh and Oslo are not twin cities but for one nite last nite the high school track at Plymouth Whitemarsh became my Bislett Stadium as I recorded my fastest ever track mile.
As I had eluded to in Mondays entry I felt a 4.30 mile was possible,I don,t think I dared to think a sub 4.30 was on the cards but in fairness in any of my fastest races I don,t think I,ve set out w/ the purpose to set pr,s they,ve happened because I ran good races and things fell into place on the nite/afternoon/morning.
Conditions played a huge role,when the gun went off at 7.15pm the evening was warm but not humid,little to no wind and the preposed thunderstorms were nowhere to be seen,ideal running conditions,kudos to the officials for splitting the field into two races,I think either 10 or 11 of us toed the line in heat 1.
My 4.35 seed time earnt me a #2 seed sandwiched between a young high school runner Bobby and Bob McGinty a fellow masters athlete who I,d seen win the Mid Atlantic Indoor mile and finish 4th at Indoor Nationals,I knew not to underestimate him.Once again my reaction to the the gun was good and I squeezed between Bobby and Bob to hit the front going into the first turn,I think I,m a good front runner,whether I,m a natural front runner remains to be seen but I was comfortable taking the lead tonite and leading us through a 65 second opening lap,talking w/ Bob McGinty post race he said he didn,t think I,d hold onto that pace.............clearly he didn,t know about my mile repeats from Saturday!!!!
2.15 at 800m a 70 second lap I still felt comfortable and in control of the race,judging from his army of support high school Bobby was not far behind me and w/ 30 meters to go to the bell he passed me,I didn,t panic,if anything I was happy to let somebody do a little of the workload....and I do mean little!!!
3.26 at the bell a 71 second lap,I wasn,t about to play possum and sit back untill the final 200m,frankly Bobby,s move to the front lacked conviction,it wasn,t a decisive move mearly a positioning move,I swung around him going into the final turn and began my long kick for home,based on eyewitness accounts from the back straight from Chuck,Ray and Scott coming off the bend he tried to close me down but never managed to draw level w/ me,for my part I was focused on the track ahead of me,200m to go time to dig deep and wind it up,coming off the final turn I sensed him making one last move to reclaim the lead and here,s where being a wily masters runner trumps a youthful high schooler,I drifted off of the rail into the middle of lane one,in order to pass me now he,d have to move into lane two,after 1,500m the last thing you want to do in the home straight is jockey for the lane especially w/ real estate running out rapidly.
I still felt strong and full of running all the way through the finish line,I also knew I couldn,t ease up,race won and initally I belived I,d ran a 4.29 time,however post cool down Chuck informed me my official time was 4.28.9, a new pr and club record,my final lap was a 62 second finish to give me splits of 65,70,71,62.
Wow,in 18 months I,ve taken my mile pr from 4.44 to 4.28 and I still believe I can get faster,at 4.28 on the track{lest we forget I own a 4.25 road mile pr}the next barrier is 4.25,the question is when,after tonite I don,t see another mile happening till post Nationals in August if I run the mile at the Wisahickon Wanderers meet,I may run the 800m,after that it,s 5th Ave Mile where having ran a 4.25 last year I,m hoping to run faster this year.
As I had eluded to in Mondays entry I felt a 4.30 mile was possible,I don,t think I dared to think a sub 4.30 was on the cards but in fairness in any of my fastest races I don,t think I,ve set out w/ the purpose to set pr,s they,ve happened because I ran good races and things fell into place on the nite/afternoon/morning.
Conditions played a huge role,when the gun went off at 7.15pm the evening was warm but not humid,little to no wind and the preposed thunderstorms were nowhere to be seen,ideal running conditions,kudos to the officials for splitting the field into two races,I think either 10 or 11 of us toed the line in heat 1.
My 4.35 seed time earnt me a #2 seed sandwiched between a young high school runner Bobby and Bob McGinty a fellow masters athlete who I,d seen win the Mid Atlantic Indoor mile and finish 4th at Indoor Nationals,I knew not to underestimate him.Once again my reaction to the the gun was good and I squeezed between Bobby and Bob to hit the front going into the first turn,I think I,m a good front runner,whether I,m a natural front runner remains to be seen but I was comfortable taking the lead tonite and leading us through a 65 second opening lap,talking w/ Bob McGinty post race he said he didn,t think I,d hold onto that pace.............clearly he didn,t know about my mile repeats from Saturday!!!!
2.15 at 800m a 70 second lap I still felt comfortable and in control of the race,judging from his army of support high school Bobby was not far behind me and w/ 30 meters to go to the bell he passed me,I didn,t panic,if anything I was happy to let somebody do a little of the workload....and I do mean little!!!
3.26 at the bell a 71 second lap,I wasn,t about to play possum and sit back untill the final 200m,frankly Bobby,s move to the front lacked conviction,it wasn,t a decisive move mearly a positioning move,I swung around him going into the final turn and began my long kick for home,based on eyewitness accounts from the back straight from Chuck,Ray and Scott coming off the bend he tried to close me down but never managed to draw level w/ me,for my part I was focused on the track ahead of me,200m to go time to dig deep and wind it up,coming off the final turn I sensed him making one last move to reclaim the lead and here,s where being a wily masters runner trumps a youthful high schooler,I drifted off of the rail into the middle of lane one,in order to pass me now he,d have to move into lane two,after 1,500m the last thing you want to do in the home straight is jockey for the lane especially w/ real estate running out rapidly.
I still felt strong and full of running all the way through the finish line,I also knew I couldn,t ease up,race won and initally I belived I,d ran a 4.29 time,however post cool down Chuck informed me my official time was 4.28.9, a new pr and club record,my final lap was a 62 second finish to give me splits of 65,70,71,62.
Wow,in 18 months I,ve taken my mile pr from 4.44 to 4.28 and I still believe I can get faster,at 4.28 on the track{lest we forget I own a 4.25 road mile pr}the next barrier is 4.25,the question is when,after tonite I don,t see another mile happening till post Nationals in August if I run the mile at the Wisahickon Wanderers meet,I may run the 800m,after that it,s 5th Ave Mile where having ran a 4.25 last year I,m hoping to run faster this year.
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