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.
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.
25 August 2009
WTF!!!
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!
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.
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
-Mark Twain
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