01 November 2009



11 October 2009

LBI 18 Mile Run

Since I never wrote a report for the Liberty Half Marathon I figured I better do one for the LBI 18 miler. So it's 3 days after the fact but better late then never.

You would think by now, at 33 that I wouldn't still be doing stupid things and if one of my athletes did it, forget about it. Being that I was pre-registered I had my number, I thought do I really need another race t-shirt. I opted for no an skipped the race headquarters and headed right to the start. Problem was in the process of skipping the t-shirt I also skipped getting my timing chip, FML. Looks like I'm really doing a training run today I said to my brother Jimmy. Regardless my game plan was to run as relaxed as possible for as long as possible. I did my normal 2 mile warm up run followed by my active warm. 20 minutes from start time I changed into my race gear and made my way to the starting line. Thanks to Rob at Runner's High I was able to rock my new EPT gear.

Even before I forgot my timing cheap I new I wanted to approach this as a progressive Sunday long run. I decided I was going to wear my ipod in hopes that my soundtrack would keep me relaxed early and positive and mentally tough over those final hammer miles. I am continually intrigued by the effects music has on the brain while working out and it's ability to allow one to push at such a higher intensity. The night before I searched through my itunes (had I put in a little more effort I could have planned the whole effort song for song) and dropped about 60 songs into my ipod and hit shuffle. All in all it turned out pretty good, I was relaxed in the beginning and positive and strong at the finish. The follow is the playlist of the tracks that kept me focused for 18 miles in a straight line; 1. days go by - dirty vegas, 2. the sky is not crying - john digweed, 3. arcadia - gabriel & dresden, 4. louder than boom - tiesto, 5. organ donar - dj shadow, 6. afrika shox - leftfield, 7. when the levee breaks - led zeppelin, 8. boogie down - atomphunk, 9. kan kan - spanna, 10. fresh fruit - tiesto, 11. move - christian smith, 12. in white rooms - book shade, 13. charlotte - booka shade, 14. rhythm your life - calling the freak, 15. gravity - grayarea, 16. going down - freddie king, 17. narkotic blue - sasha, 18. big love - pete heller, 19. mandarine girl - booka shade, 20. your are my diamond - tiesto, 21. gebrumn gebrunm - paul kalkbrenner. With my soundtrack in place here's how my run played out.

After averaging 5:56 for 13.1, two weeks ago and not felling comfortable after six miles, I figured 6:00 minute pace was a little over my head for 18. Knowing how I felt last year's 18 and at Newport I knew I didn't want to feel uncomfortable to early and decided that 6:15 pace was a reasonable goal for 18 miles. Early on I may have been a bit to relaxed and opened up with mile splits of 6:25, 6:22, 6:38 passing three miles in 19:26. Not exactly 6:15 pace but I knew I would get there and I knew I was feeling good. Miles 4-6 were 6:13, 6:28, 5:53 running the next three miles 18:34. At the time I thought 5:53 was way to fast and put the brakes on, covering the next mile in 6:33. Turns out the mile markers where off a few times which lead to a few wtf spilts along the way. By 6 miles I was feeling really good but continued to remind myself that 18 miles is a long way and 6 miles in, is way to early to be pulling the trigger. From 6:33 at 7, I went 6:15, 6:04, 5:44 (wtf split), again feeling good but still thinking it's a little early for 5:44 pace (10 miles in 1:02:39). Again, putting the breaks on a little but also off markers leads me through mile 11 in 6:35. At this point I had decided I was close enough to make a run for home and really see what I had in the tank. Miles 12 - 18 were 5:45, 5:54, 5:51, 5:44, 5:40, 5:36, 5:34, running my last 3 miles in 16:50 finishing unofficially in 6th place stopping my garmin at 1:49:22 (starting/stopping as I crossed over the line) averaging 6:04. Besides totally blowing it by not getting my chip I ran what I would consider a great race maybe even one of the best I've ever run in terms of effort both physically and mentally. Looking at my average pace per mile you can get a better look at the progression of my run; 6:22, 6:27, 6:19, 6:22. 6:15, 6:14, 6:14 6:02, 6:00, 5:58, 5:54, 5:50, 5:46, 5:38, 5:39, 5:30.

I think the biggest key to my effort today was the ability to have proper nutrition the entire race. Many thanks to my brother Jimmy for being my pit crew. Jimmy had HEED by Hammer Nutrition for me every 2-3 miles through 10 miles and then switched to Accelerade by PacificHealth Labs. from 11 - 18. Between 10 - 13, I started to get a little reflux but nothing to bad. The only other downer of the day was my continued blistering of my outer right forefoot. It is something that has plagued me throughout my running career. It gets to the point where my foot just burns and become even more painful once you stop and the adrenaline wears off. A blister under calloused skin makes for many uncomfortably runs following hard efforts .

Recovery has been good. Nothing you wouldn't expect from running 18 on the road. I'm keeping my milage low this week to recover from the effort but also to recover from August and September. Thankfully I do have a day off scheduled this week and I'm looking forward to taking it.

16 September 2009

Marathon Debut

On January 10, 2010 I will take my first crack at the marathon. That's right 26.2 miles. Yes all at once without stopping. I've talked about it for long enough now it's time to put up or shut up. My plan is to keep everyone informed of how my training is going as I build toward January 10. Stay tuned for more as the weeks progress.

Joint Mobility Video

Check out Evolution Performance Training videos on youtube. Click here Evolution PT training videos.

11 September 2009

Pier Village5k

Race Report for 9/7/09

Here it is, the long awaited race report from the Pier Village 5k. The day started out like most race days do, with nerves and butterflies. With my ipod jamming to Radio 538's DJ Dennis Ruyer I made my way to LB trying to enjoy the music and just relax. Once in LB I made my way to the registration table got my number, checked out the course map and headed back to the car so I could start my warm up.

The course was a simple out and back along the beach. The conditions were great with a constant 10 mph wind out of the northeast. I did my warm up on the course because I wanted to check out the impact of the wind running in both directions. I knew the wind would be at my back for the first mile and a half and wanted to run as controlled as possible on the way out. Finishing up my warm the wind didn't really seem to be much of a factor but I still wanted to stick to the plan and run controlled through the turn around. As always I finished up my warm up with 2 x 30 second pick ups, I do these just to remind my mind and body that were here to race. On the warm up I felt about I good as I've felt in a long time and knew I was ready for a god performance. After a quick pit stop I headed to the car to finish with an active warm up and some strides.

I decided that to ensure a controlled opening mile, I would start a few rows back of the front line. I got a good laugh when two women standing in front of me at the line chatted about hopes of breaking 24 minutes. Shouldn't people know better? If you're not fast don't start in the front! After about ten minute of standing around not being able to hear the race director we finally got going. As I started to get rolling a gave a quick look at my Garmin to check my pace, saw I was dead on and just tried to keep my eyes up and be patient. As I approached the first mile it appeared I was a little fast but the mile mark was a little sort (.98) and I cruised through at 5:17. As I headed to the turn around, I prepared myself for the wind on the return to the finish. The wind hadn't pick up since the start but it certainly seemed as if it did once I made the turn. As I got to two miles (1.02 in 5:21) the wind was starting to beat me up mentally a little. Luckily, some of my former MU runners and current RBR team was there for support and I got the boost to keep me tough through the rest of the race. As the finish approached I could see the clock and new I had a good one going. I reminded myself to stay loose and focused on running fast not hard. I crossed the line in 10th with a time of 16:40 (1;13 in 6:05). It was 14 seconds faster then my last 5k in August. Going in I told myself I could be pleased with 16:45 so for now 16:40 is a very good day. Although I was very happy with my time improvement I was most pleased with how even a pace I ran the entire race averaging 5:20 per mile.

Next up will be the Newport Liberty Half Marathon in Jersey City, September 27.

IAAF update on Caster Semenya

Read about it here.

25 August 2009


I just returned home from 10 days of running camps in Pennsylvania which I will fill you in on later. Once I unpack I fill you in on my 10 day journey.
Early on I had heard reports that the winner of the women's 800 meter's gender was in question. Could it be? A male trying to pass as as a female. It has happened before but as the winner of women's IAAF Worlds?!?! Having now just seeing them, ( photos ) all I can say is WTF!

06 August 2009

Jersey Runner Blog

About ten years ago I met Craig Segal. He was a high school junior developing into one of New Jersey's elite distance runners. Craig's senior year he was the New Jersey State 3200 meter champion running 9:17. After high school he attended Villanova where he ran for legendary Irish miler Marcus O'Sullivan. In the fall of 2006 I returned to my alma mater, Monmouth University as an assistant cross country coach and Craig was enrolling as a graduate student, completing his fifth year of eligibility as a Hawk. Over the next year we spent many hours training, racing and traveling around the northeast. During the outdoor track season he broke my school record for 10,000 meters. Upon completing his eligibility Craig asked me if I would be interested in coaching him in his post colligate endeavors. I excepted and Evolution Performance Training was born. His goal was/is simple. Run the marathon and run it as fast as he possibly can. On November 23, 2008 at the Philadelphia Marathon, Craig ran 2:25.09 to finish 4th overall. On November 22, 2009 he will be toeing the line again in Philadelphia. Through out the fall Craig will be blogging for all to see his build up to the Marathon. Click here to see how Craig's training is going.

20 July 2009

Core Strength

Have you been keeping up with your core strengthening? Hopefully you have and are ready for something new. If you feel comfortable doing you general core poses then you may want to try adding something new to your daily routine. Many of these poses are minor variations of the originals.

3 point prone hand stand
Start in the prone handstand pose. Once in a prone handstand pose bring your knee toward your elbow.
Try alternating knees every 5-10 seconds to start off. Remember to focus on you posture keeping your shoulders and hips inline.

Quote of the Day

When you actually do what you say you're going to do, you will, gratify some people and astonish the rest.
-Mark Twain

09 July 2009

Quote of the Day

"If the word quit is part of your vocabulary, then the word finish is likely not."
- B.G. Jett

29 June 2009

Quote of the Day

Whether you think you can or whether you think you can't, you're right.
Henry Ford

26 June 2009

Evolution Nutrition Tip

Want a quick and easy way to lose weight and save some money?
Stop and for a minute and think about your daily fluid intake. Better yet write it down. Keep a daily journal of your fluid intake for one week. You might be a little surprised at the amount of calories you consume through fluids. Recent studies show that the average adult american consumes over 21% of all total calories from fluids, double of what is was in the 1960's. According to the USDA General Survey of 2008 - 2009 the average American eats 4,270 calories a day. Thats 897 calories from fluids.

While you're keeping your journal make sure to make a note each time you stop at a convenience to get a drink even if it's a bottle of water. Were you surprised at the amount of calories and money you were wasting on your fluid intake? It adds up and fast. Here's Evolution Nutrition Tip #1 Get yourself a reusable water bottle, start drinking more water, and cut out the convenience store stops. I guarantee you'll notice a difference in your waistline and your wallet.

Quote of the Day

I like running because it's a challenge. If you run hard, there's the pain - and you've got to work your way through the pain. You know, lately it seems all you hear is? Don't overdo it' and? Don't push yourself.' Well, I think that's a lot of bull. If you push the human body, it will respond."
- Bob Clarke, Philadelphia Flyers

24 June 2009

Suples Training

Suples Training Bag are designed by Bulgarian Olympian Ivan Ivanov who now lives in the United Stated training U.S. Olympic hopefuls. Don't be fooled by all the wrestlers, Suples Bags can be used by all. Suples range in size from 11 lbs. - 50 lbs. I highly recommend that if you're looking for a change of pace from the gym that you try a Suples workout. Stay tuned I'll be posting Suples Training tips all summer.

Quote of the Day

“Success isn't how far you got, but the distance you traveled from where you started.”

23 June 2009

Quote of the Day

There are only two options regarding commitment. You're either in or out. There's no such thing as a life in-between.
Pat Riley

22 June 2009

20 June 2009

Quote of the Day

Every morning in Africa, a gazelle wakes up.
It knows it must outrun the fastest lion or it will be killed.
Every morning in Africa, a lion wakes up.
It knows that it must run faster than the slowest gazelle, or it will starve.
It doesn't matter whether you're a lion or a gazelle
when the sun comes up you'd better be running.

Ab Circuit

The following is an Ab Circuit that I picked up about a year ago. I like it because it's quick, simple, can be done anywhere and most important you'll see results. If your just starting out I would recommend doing each exercise for 20 -30 seconds. As you progress and adapt increase 5 - 10 seconds every three to four weeks. Focus on full range of motion and go slow.

Navy Seals



Heel Touch

Finish of the circuit with another set of the Navy Seals

18 June 2009

Push-Up Variety

After you've mastered the Vern Gambetta perfect push-up you may want to try some different variations of hand and feet placement.

Decline Push-Up

Incline Push-Up

Race Report

Evolution trained athlete Craig Segal recently finished 2nd at the George Sheehan Classic. Below is Craig's race report.

George Sheehan Classic – June 13th
Red Bank, NJ
Overall time: 25:27
2nd place overall
Coming off of a solid effort at the Spring Lake 5 miler, I had high hopes for the George Sheehan Classic. Prior to the race, I had similar expectations as I had before Spring Lake – break 25 minutes and/or win the race. I have had a solid 3 weeks of training since the last race, and believe that these goals were well within reach. That said, as all long distance/endurance athletes know, not every race will go as planned, nor do you always feel your best at every race. This unfortunately was the case with Sheehan this year.
After a 5:30 AM wake up, I had my regular English muffin with peanut butter and a cup of cereal, along with my Multi V vitamin. After finishing up breakfast, I mixed up some Gatorade Endurance, and sipped on it up until the race. I headed over the Nick’s place at around 6:15 and we got in to Red Bank around 7:00. After meeting up with coach and friend Rich Airey, the three of us headed out for an easy 20 minute warm-up. Throughout the warm-up the three of us noticed how humid it was, and that it was getting hotter as the start time approached. After finishing up the warm-up, both Nick and I did some stretching and strides in a parking lot before heading over to the start.
After a short jog over to the starting line, both Nick and I were ready to go. As is the case with many of the local races, you are never 100% certain about who is going to show up. As the race got under way, the front lead pack was narrowed down to six competitors, two of which were Nick and I. Both of us sat off of the pace for the first mile or so, feeling out the other runners in the pack. We came through the first mile in about 4:58 or so.
As we headed towards mile 2, Nick went to the front and started to gap the field a bit. Although the pace was not fast at all, I felt as though I couldn’t get into a groove, nor could I really respond. This early on, my legs felt a bit sluggish, and fatigued. As we rolled through two miles in 9:58, the race looked as follows – Nick a bit out front, with myself and two other runners in the chase pack. I knew I was not feeling my best, but I wanted to make sure I put forth an honest effort, and stick with the chase pack.
The race stayed pretty much the same as we came through mile third in around 15:10 and mile forth in 20:20, with Nick out front, and myself and one other competitor a bit behind. Running this course a number of times, I wanted to sit with the chase pack until the forth mile and the make a surge up Tower Hill, the only real challenging hill on the five mile course. Even though I was not having a good day, I still stuck to this plan and made a move up the hill and gapped the other runners in the chase pack and finished the race up in 2nd place (25:27).
Post Race:
After taking in some water, and a short walk back to the car, Nick, Rich and I headed out for an easy 30 minutes around Red Bank for our cool down. Once we got back, I took in a mix of orange Endurox R4 and water and we finished up with some easy stretching.
Reflecting back on the race, I am extremely pumped for Nick and how his race panned out. He has battled injuries for the past four years, and has been on and off with consistent training over that period of time. I am glad to see that he is back on course.
As for how my race went, while although I am disappointed with the race itself, and how I felt during it, I still can take away positives from the effort. Even though I did not feel my best, and probably ran about the worst I could have run for my fitness level, I was still able to run sub 25:30 (faster than I ran to win this race last year). Looking forward, I am still confident in my fitness and the direction it is going. This race has shown me that even though you can prepare to the fullest, you can still going to have “off” days. That said, the great thing about our sport is the ability to walk away from a disappointing race, and start the next race with a clean slate. Every time you step to the line, you have the chance to forget about previous races, good or bad, and focus solely on the immediate opportunity to excel.

Quote of the Day

Qui audet adipiscitur - Who Dares Win

17 June 2009

The Real Perfect Push-Up

About ten years ago I was fortunate enough to attend a clinic that Vern Gambetta spoke at. At the time I had no idea who Vern was. Lucky for me the person I was with did. I learned a great deal in that hour, some of which I still incorporate into my daily training. One of those was his explanation on how to do a proper push-up. To often I see people doing improper push-ups, so I figured I pass along what I learned from Mr. Gambetta.

The key is hand placement, try to keep your hands as close to your body as you can.

Start in a Prone Handstand.

Remembering not to compromise your plank pose on the way down

Or on the way back up.

And always strive for full range of motion!

Quote of the Day

Remember yesterday and hope for tomorrow but live for today.

16 June 2009

Core Strength

I hear more and more people talking about core strength everyday.  I am firm believer in core strength and all its benefits.  The key to developing a strong core is proper posture in all poses.  The longer you can hold each pose the better.  If you are just starting to build your core I would recommend you try to hold each pose for 15-30 seconds.  Remember the key is good posture.

Prone Handstand

Supine Handstand

Lateral Handstand

Prone Elbowstand

Supine Elbowstand

Lateral Elbowstand