I picked up Daniel's Running Formula, and in an attempt to improve my distance running am starting on his red plan..
Aug 4th. 2.68 Miles in 25 Minutes. little too hot.
Aug 5th 3.5 Miles on TM in 30 Minutes. 6x20 Sec Strides
Aug 6th. 10 Min Warm up(1.17) 3x.1Mile (650,646,650) 10 Min Cd (1.12) (Threshold Run)
-Felt good to run fast and was pretty easy
400IH PR: 55.26
2010 2nd Team All-American 400H
Saturday, August 7, 2010
Monday, June 28, 2010
Post Season
Well after a few weeks of trying to get a base up for my hometown 5k, I'm finally taking a rest week after running non-stop since September.
After that I'll be working on building a base and trying to get my mileage into the 40-50 range by September which is big numbers for me, hopefully all goes well.
After that I'll be working on building a base and trying to get my mileage into the 40-50 range by September which is big numbers for me, hopefully all goes well.
2010 Track Season Conclusion
What a great season, I couldn't be happier with the outcome.
I won my district meet in the 400H, and placed 2nd in the 110HH after only competing in them a handfull of times this year.
At my National meet I took 3rd place in the 110HH and won 2nd Team All-American in the 400H in a great race.
Having been ranked first all season, I got a little complacent with myself. I thought I had the race in the bag and overlooked a competitor I had beaten at a few prior meets, including districts, and this time he came out on top.
It was a great track season and I ended up lowering my 400H PR to 55.26 and my 110H PR to 15.6X
I will definitely miss T&F at Middlesex County College and all the friends I made there. On the other hand I was accepted to Rutgers for my major in Exercise Science and am hoping to run there as well.
I won my district meet in the 400H, and placed 2nd in the 110HH after only competing in them a handfull of times this year.
At my National meet I took 3rd place in the 110HH and won 2nd Team All-American in the 400H in a great race.
Having been ranked first all season, I got a little complacent with myself. I thought I had the race in the bag and overlooked a competitor I had beaten at a few prior meets, including districts, and this time he came out on top.
It was a great track season and I ended up lowering my 400H PR to 55.26 and my 110H PR to 15.6X
I will definitely miss T&F at Middlesex County College and all the friends I made there. On the other hand I was accepted to Rutgers for my major in Exercise Science and am hoping to run there as well.
Sunday, March 21, 2010
Friday March 19 - Sunday March 21
Took Friday off because of my track meet on Saturday at Stockon.
Wow, took 3rd place in the 400IH with a new PR of 56.43!!! Looking forward to bringing that down even further and contending for nationals!
Tried the 1500m for the first time, jogged it really, in 4:50...pedestrian. Then did put up a 54.4 in the 4x400. Was a nice day, got a tan, and beautiful weather!
Took sunday off to recover, long run tomorrow!
Weekly Mileage: 16.10 Little low because the long runs would've overlapped.
Wow, took 3rd place in the 400IH with a new PR of 56.43!!! Looking forward to bringing that down even further and contending for nationals!
Tried the 1500m for the first time, jogged it really, in 4:50...pedestrian. Then did put up a 54.4 in the 4x400. Was a nice day, got a tan, and beautiful weather!
Took sunday off to recover, long run tomorrow!
Weekly Mileage: 16.10 Little low because the long runs would've overlapped.
Thursday, March 18, 2010
Monday March 15th - Wednesday March 17th
Monday - 4 Miles in 30:58 7:56, 8:12, 7:33, 7:14. Fastest 4miles in a while and it felt effortless!
Tuesday - 2 Mile warmup in 16:05 (8:21, 7:42) to Kennedy part for a two-mile tempo in 12:25 ( 6:11, 6:12) 2 Mile Cooldown in 16:36 (8:15, 8:19) Amazing run, not ready for a 5k on the track though. =(
Wednesday: 2.1 Miles Easy. Well attempted recover but in my new Nike Lunarglide+ the run was fast and effortless again. 7:36, 7:47, :41.63.
Thursday: Ran with my bud Nick Pizzi. No time to warmup/first speedwork in the Lunarglides. Was nervous but did 3x400 in 63, 65, 64 and 5x200 in 34, 34, 32, 32, 31. Felt ridiculously easy!!
Tuesday - 2 Mile warmup in 16:05 (8:21, 7:42) to Kennedy part for a two-mile tempo in 12:25 ( 6:11, 6:12) 2 Mile Cooldown in 16:36 (8:15, 8:19) Amazing run, not ready for a 5k on the track though. =(
Wednesday: 2.1 Miles Easy. Well attempted recover but in my new Nike Lunarglide+ the run was fast and effortless again. 7:36, 7:47, :41.63.
Thursday: Ran with my bud Nick Pizzi. No time to warmup/first speedwork in the Lunarglides. Was nervous but did 3x400 in 63, 65, 64 and 5x200 in 34, 34, 32, 32, 31. Felt ridiculously easy!!
March 8th-14
Awesome training week, I have been feeling AMAZING lately!!!
Monday - 1.1 Mile Warm Up, 10x300 (47, 47.92, 51.04, 54.87, 51.28, 52.59, 54.17) .9mi CD.
Tuesday - Off, Busy with classes.
Wednesday - 4 Miles in 34:XX. Legs ached but felt good. Note to self: No burrito bowls before running.
Thursday - 5.12 Mi. 3 Mile Warmup in 22:XX, 10x10 Hill Sprints, 1Mile Cd. Felt great on warmup and workout, hills made me stronger.
Friday/Saturday : Off, Sore, races canceled.
Sunday: Easy 8 around town in 1:03.11. Tried new shoes, feet hurt for a bit but I'm starting to get use to them. (7:34, 7:22, 7:50, 8:03, 8:43, 8:29, 7:26, 7:39)
Somehow managed 21.12 Miles for the week with 3 days of rest which is amazing! I really feel the workouts strengthening me, and even my easier runs are substantially starting to speed up.
Weekly Mileage: 21.12
Monday - 1.1 Mile Warm Up, 10x300 (47, 47.92, 51.04, 54.87, 51.28, 52.59, 54.17) .9mi CD.
Tuesday - Off, Busy with classes.
Wednesday - 4 Miles in 34:XX. Legs ached but felt good. Note to self: No burrito bowls before running.
Thursday - 5.12 Mi. 3 Mile Warmup in 22:XX, 10x10 Hill Sprints, 1Mile Cd. Felt great on warmup and workout, hills made me stronger.
Friday/Saturday : Off, Sore, races canceled.
Sunday: Easy 8 around town in 1:03.11. Tried new shoes, feet hurt for a bit but I'm starting to get use to them. (7:34, 7:22, 7:50, 8:03, 8:43, 8:29, 7:26, 7:39)
Somehow managed 21.12 Miles for the week with 3 days of rest which is amazing! I really feel the workouts strengthening me, and even my easier runs are substantially starting to speed up.
Weekly Mileage: 21.12
Saturday March 6th
Went up to Salisbury, MD and ran the Steeplechase and 400IH.
Pr'd in the steeple chase with 11:35 and qualified for nationals/took second place in the 400IH in 58.09, and felt AMAZING.
Total of 3.75 Miles for the day.
Recovered on sunday with 12min walk, 4.25mi bike (15mins.)
Weekly Mileage - 16.50
Pr'd in the steeple chase with 11:35 and qualified for nationals/took second place in the 400IH in 58.09, and felt AMAZING.
Total of 3.75 Miles for the day.
Recovered on sunday with 12min walk, 4.25mi bike (15mins.)
Weekly Mileage - 16.50
Thursday, March 4, 2010
Thursday - Quick 200's
Did a quick 200 workout today and taught my buddy Tommy how to hurdle for steeplechase.
1 Mile Warmup
200's were in about:
33
34
32
35
33
32
1 Mile Cooldown
Something like that.
2.75 Miles for the day.
1 Mile Warmup
200's were in about:
33
34
32
35
33
32
1 Mile Cooldown
Something like that.
2.75 Miles for the day.
Wednesday - 3 Recovery
Easy three without watch, something like 8 minute pace.
4 Strides of about 80-100 meters at the end, feeling good.
4 Strides of about 80-100 meters at the end, feeling good.
Tuesday March 2nd - 7 Miles
Took Monday off to recover after Sunday's meet.
Ran a long run of 7 miles with Adam, splits are:
Mile 1 7:59
Mile 2 8:09
Mile 3 7:55
Mile 4 7:47
Mile 5 8:15
Mile 6 8:43
Mile 7 9:xx
Ran a long run of 7 miles with Adam, splits are:
Mile 1 7:59
Mile 2 8:09
Mile 3 7:55
Mile 4 7:47
Mile 5 8:15
Mile 6 8:43
Mile 7 9:xx
Last Week - 17.50
Slowly building up the mileage again. Week looked like this:
Monday- 7 miles 56:42 (Long run for me)
Tuesday - Off Day, feeling the effects of following a race with a recovery and a long run.
Wednesday - 3.75: 1.25 W/U 300- 58, 200- 33/33, 300-52. Rest. 400- 73 200- 35/36/31/33
1.25 C/D
Thursday - 3 Miles in 24:xx on Dreadmill
friday - snowday
Saturday 2 miles 15:xx. 1st in 748, 2nd in 8:00
Sunday - Pr'd in the 800 (this indoor season) with a 2:08.xx
Total : 17.5
Monday- 7 miles 56:42 (Long run for me)
Tuesday - Off Day, feeling the effects of following a race with a recovery and a long run.
Wednesday - 3.75: 1.25 W/U 300- 58, 200- 33/33, 300-52. Rest. 400- 73 200- 35/36/31/33
1.25 C/D
Thursday - 3 Miles in 24:xx on Dreadmill
friday - snowday
Saturday 2 miles 15:xx. 1st in 748, 2nd in 8:00
Sunday - Pr'd in the 800 (this indoor season) with a 2:08.xx
Total : 17.5
Thursday, February 25, 2010
Nothing New
Not much going on these days, working my way through winter track.
All pains and sicknesses are gone (knock on wood) finally, and have been doing solid 15-20 mpw with good speedworkouts. Going to start increasing the mileage to about 30-40 by end of march to make a run at all-american again!
All pains and sicknesses are gone (knock on wood) finally, and have been doing solid 15-20 mpw with good speedworkouts. Going to start increasing the mileage to about 30-40 by end of march to make a run at all-american again!
Thursday, January 7, 2010
Off
Came down with a cold, want to heal up before the meet on Saturday, going to drown myself in water and tea!
Easy 3
Another easy 3 on the dreadmill, I really hate winter. On the bright side, with the absence of junk food my stomach didn't give me any problems, let's see if this is repeatable.
Dec 28th - Jan 3
Very good start of track training:
Monday : 4 Miles easy on Dreadmill, 32.
Tuesday: 4 Miles Easy TM
Wednesday: 10min w/u, 3x3 mins. @ 6:30 pace w/ 2 Mins. Rest - 5.25 Total
Thursday: 3 Miles Easy, 25 Mins.
Friday: OFF.
Saturday: Workout with HS Friend Nick. 1x350 1x250 rest. 2x250, 1x200 rest. 2x250, 1x200. All at 2 Min. 800 Pace, very good workout!
Sunday: 0, Recovering.
Total Weekly Mileage: 21.25 Miles
Monday : 4 Miles easy on Dreadmill, 32.
Tuesday: 4 Miles Easy TM
Wednesday: 10min w/u, 3x3 mins. @ 6:30 pace w/ 2 Mins. Rest - 5.25 Total
Thursday: 3 Miles Easy, 25 Mins.
Friday: OFF.
Saturday: Workout with HS Friend Nick. 1x350 1x250 rest. 2x250, 1x200 rest. 2x250, 1x200. All at 2 Min. 800 Pace, very good workout!
Sunday: 0, Recovering.
Total Weekly Mileage: 21.25 Miles
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