After a fun two months of training and running in a variety of meets, the indoor season is finally in its final third and championship season has arrived. While there's still plenty of opportunities to run great times, the pressure is on now which makes the meets less enjoyable. First off is the division championships on January 28 (Saturday). I was hoping to do a 1500/1000 double to try and get down times of 4:08/4:09 and 2:38/2:39, but soon learned I was running the 3K/1K double. I didn't really want to run the 3000 since I knew I wasn't going to be anywhere my time at Yale, which was run in perfect conditions (competition + banked track). On the other hand, it would be nice to break 9 for the second time indoors and win my second division championship ever. My goals for the 3K went something like this: A) Sub-8:50, B) Low 8:50s, C) Break 9 minutes. I knew I had the win easy for this one. For the 1K, I had bigger goals that went something like this: A) 2:38 low, B) 2:39 low, C) Crack 2:40. A win in the 1K was possible, but there was good competition from some Chariho guys and an NK guy who would be coming in fresh.
Monday: 9 Miles. Tried to relax as my legs weren't feeling great despite taking Sunday off. Mixed in some grass trails in moore woods and ran half of it with a teammate, but still not really enjoyable. It was an extremely windy week and it started off it hard. Ran in RB cemetery for the first time in a while and that was quite brutal.
Tuesday: 10 Miles. Was ready for a workout, but strangely practice was cancelled. Took the opportunity to explore a new route. Mapped out a route that went past boombridge (I've never run it past the border before), right on Anthony and back on post office. Post office looked like a driveway on the map and I wasn't sure how that would work out. I ended up feeling heavy and tired and the wind from yesterday was back. When I got to post office lane, I tried to follow it but ended up running through slippery and deep mud and took a 1-mile long detour going the wrong way on dirt roads. I tried another path but came out to a construction site. I ended up having to go back to Anthony and take an alternate route back, running two extra miles.
Wednesday: 8 Miles. Without practice again (this time for a math meet), I decided I wanted to run in another cool location. Picked Ninigret park, wanting to get on a few new segments, possibly take a few. Really great place to run, especially the gravel and grass trails. Felt tired again, but enjoyed the first 5 on a mix of bike path, road and gravel/grass trails. Wind was strong and constant in the last few which was not enjoyable. Ended up taking a segment, which was nice. With the flatness of the place, was able to run a pretty fast pace of 6:16, which was encouraging.
Thursday: 4 Miles. After doing distance runs all week, we had a light workout Thursday that was very short in mileage. Fortunately, the wind wasn't present on this one and the temperature was perfect at 45 degrees. 4x200 at 33 w/1 min rest, before an all out 400. I hadn't fared too well in the all out 400s in XC, so I was a little nervous about this. I went out in what felt like a slow pace and felt people right me, which was a little scary. It felt like I was slowing in the last 200 and my thighs got very tight in the last 100. I was pretty sure I'd be passed, but I guess I had more distance than I thought. Fortunately, they were running fast and not me running slow. I was pleasantly surprised to hear 55 seconds. 3x150 pickups afterwards before a normal cooldown. Difficulty: 3/5.
Friday: 8 Miles. Out and back to Stonington high school. Explored some trails there for the first time, which wasn't the best move as they were pretty wet and I stepped in mud several times. Saw SHS runners practicing. Still felt heavy/uncomfortable.
Saturday: 6 Miles. Very nervous about running in division. I knew the 3K would be really tough and I certainly didn't think running a 1K in 2:38 would be easier either. We ended up being behind schedule and running the 3K about 20 minutes later than planned. Despite this, I still felt a little rushed. I had the usual worries about being too full and still having to use the bathroom while racing. I was the top seed and went out in a 33, pushing to the lead right away. The usual annoying people tried to pass me, but I kept them slightly behind. I clocked fast splits at the beginning, going through 400 in 67, 800 in 2:18 and 1K in 2:53. My legs weren't feeling great, but I felt like I plenty of energy left. People dropped off after 4 laps. I slowed a little in the second 1000, but was still on pace for a sub-9 performance, going through the 1600 in 4:43 and 2K in 5:56. I got really tired with 5 to go and even though it felt like I was picking it up, I was slowing down quite a bit and finished in 9:03.50. Definitely a little disappointing, but I wasn't exactly expecting a fantastic time. It was nice to win, but disappointing again when I found out I was within 10 seconds of a meet record, knowing that if I didn't slow down so much in the last 1K I could've taken it. I was hoping to still come back and run a hard 1000.
Competitors in the 1K included two Chariho guys and an NK runner. I thought I could beat the Chariho guys and that it was between me and the NK runner. Interestingly, he won last year and I finished runner-up to him. I figured he'd have the advantage since he has more speed and hadn't raced yet, but I certainly thought it would be close and come down to the last lap. People went out fast and I tried my best to get up to the front. The NK runner went out a little faster and took the lead. I tried to get right on him. We ran well through 400 in about 62. I was feeling pretty good and wanted to pass into the lead, but a Coventry runner was right next to him in lane two and it would take up too much energy to slow down and then pass both, going all the way into lane three. I sat in third and then decided to make a big surge around them to the lead. It took a big surge, but I got the lead and picked it up a little. I was pretty he'd get me back in the last lap and that's exactly what happened. What I didn't expect is that he didn't take off and remained just 10-20 meters ahead. I even gained a little bit in the last stretch. I was pretty sure I saw a 2:39 on the clock when I crossed, but later found out I ran 2:40.02. Still a PR, but definitely would have preferred to be under 2:40 for the first time.
Overall, happy with the performance but would have liked to run a little faster in both. Legs feeling really trashed afterwards.
Sunday: 7 Miles, woody hill group mix. Ran a few extra miles than expected and was really feeling it at the end.
Weekly Total: 52 Miles
YTD Total: 180 Miles
Class Championships next week. Hoping to do 1500/1000 double and run times of 4:07 and 2:38. Will be pushed by a fast barrington runner.
Sunday, January 29, 2017
Sunday, January 22, 2017
Yale Track Classic- Weekly Log: January 16 to 22
Now at the halfway point of the season, we've gone through many meets. While many were fun and I hit a few PR's as well, none were anywhere near as important as the Yale track classic. Right now, I'm ahead of where I was at last (2016 outdoor) track season in the 800 (which includes 600/1000) and about where I left off in the 1500/mile, yet for some reason am struggling in the 3K and way off with my best time this season being 9:07. I managed to make the seeded heat of the Yale 3K, so I hoping the competition can pull me along to get back where I was before. In my 3200 at New Englands the 3K conversion is about 8:47 and my official PR is 8:54. I don't think I can quite hit 8:47, but I think there's definitely a chance to PR. My goal is around 8:50, as close as possible. Should easily beat my indoor PR of 9:04 and break as 9. How far under 9 will have to wait until Saturday. Am also anchoring DMR at Yale on Friday night, but that's not very important for me.
Monday: 7 Miles. Day off for MLK. Ran early with a teammate, half local road, half local trails. First few miles were frigid, but eventually warmed-up. Felt pretty smooth and was mostly enjoyable. Good to get it done early.
Tuesday: 6 Miles, Hill Workout. We mixed things up and went to hill view drive (off high street), a shorter hill. It starts out very steep but gradually gets less steep as you get to the top to the point where its nearly flat. While the grade gets easier as go you up and the distance is pretty short, this one is tough because of the very short recoveries. Felt decent at first, but got more and more tired as I went on. Legs were heavy at the end. Difficulty: 4/5. Felt absolutely horrible post-workout.
Wednesday: 8 Miles. Legs a little heavy, but felt mostly good through a somewhat hilly route. Went by quickly and overall enjoyed it. The route 2 section wasn't enjoyable, but the rest of the route was better.
Thursday: 4 Miles. Was surprised to get a workout the day before a race, but fortunately it was a fairly easy 10x200 @33s w/1 min recovery. My calves started to tighten up at the end, but mostly felt good and didn't have a problem with it. Difficulty: 2/5. Still would have preferred to do an easy run.
Friday: 4 Miles. Waited a long time to race (arrived at 12:30, raced at 7:30), but I wasn't too nervous since this was just the DMR. Ate a normal lunch on the bus ride (11:00 AM), before passing the time exploring the surrounding area, watching some races, and eating my pre-race meal. The time passed quickly, and eventually it was time to warm-up. The track area was hot, so we did all of our pre-race routine outside. Since the field I did strides on last year was locked up, we did them just outside that on a paved path (without spikes). I used the bathroom for the final time and then changed into my spikes, preparing to go.
I noticed that the heat ahead of us was waiting to go, so we had at least 12 minutes before going off. While I would prefer to go a little earlier, I was okay with it. They called us up and we had to wait in a certain spot while the race ahead of us went, which was a little annoying. I then realized we wouldn't just be waiting in that spot for the 12 minutes of race, but an additional 12-15 minutes as there was a second heat of the girls DMR under 600. We waited in a tight spot surrounded by the other teams for half an hour, which was tiring and uncomfortable. Finally we were up. As soon as we got onto the track, the gun was fired.
I couldn't really tell how our team was doing. We were somewhere in the middle, but I wasn't sure what people were running for individual times. I saw some of the other anchors jogging or doing strides to the end of the track. Since my legs were feeling pretty terrible, I did a few. Eventually, it was my turn. Someone started to pass me as soon as I got the baton, so I surged ahead and started going. My legs were feeling pretty awful, but the banked curve felt more comfortable than it had in years past. I had no idea what my splits were the whole time. It felt like I was running really slow, but I was also pretty tired most of the race. On lap 2 or 3, I passed a runner whose split was called out as 34. I was a little concerned I was already running 34s (it felt like I was slowing a lot), but I then realized that he was running 34s and I must have been a few second faster. It was tough to keep going after 3. My legs were still trash and I didn't feel like I had much energy. Eventually, I had 400 to go and finally was able to understand the time on the clock. I went through at about 10:12, so I knew if I hit a 70, we'd get around 11:22, which would be a significant improvement over last time (11:35). I tried to pick it up and crossed the line in 11:23. I was ready to hear my time was 4:38, because it felt very slow and exhausting. It was certainly a pleasant surprise to hear my split was 4:30, and more surprising to hear that my first 400 was 62 seconds.
I couldn't relax and enjoy this success, because my big event was tomorrow and I was the first one running.
Saturday: 6 Miles. It wasn't long until I started to warm-up after getting off the bus. It wasn't rushed, but since I was the first one on the team running, I was already going off. I got to see some 3Ks go off, which was fun to watch but made me nervous as I knew I be doing that soon. I did my warm-ups, used the bathroom a few times, and got a few strides in on the adjacent field. My thighs felt very heavy, which was certainly a concern. I was extremely nervous at this point and finally went in. I saw that the girls seeded 3K had just finished and also saw that boys section 2 was about to go off, which contained several fast RI runners I knew. I tried to go to the bathroom a final time, but it was closed for cleaning. The RI runners in section 2 did quite well, running times of 8:46, 8:49, 8:53, and 8:55. I was not expecting to beat some of them.
We were given a few minutes to do strides. I did one and then jogged back. It was time to go. I was in the staggered start on the outside. The gun went off. I went out fast and was the furthest ahead on the outside. I was close to the front when cutting in, so I slowed down a little and tried to let some people pass me. We went through in about 34 seconds, and I was alarmingly close to the leaders, who I knew to be much faster than me. I couldn't find a spot to stick in and people were frequently passing me, sometimes pushing me. My thighs were feeling like cement and the pace felt very uncomfortable. I thought about dropping out after 400 (I wasn't actually considering it, but was really not enjoying the race at that point). I finally found a comfortable position behind a yellow-singlet runner. We went through 800 in 2:20 and 1000 in 2:56. The leaders were surprisingly very close and only a few seconds ahead. I did my best to hang onto the yellow-singlet runner, but my thighs were still feeling like bricks and it was certainly uncomfortable. I managed to stay there for a few laps, until someone else passed me. We went through 1600 in 4:42, which I knew was a good split, but it would become a good time if I could hold on. I ran with the runner who just passed me for a few laps and my coach told me to pass him back. I felt good right there and didn't want to exhaust myself by making a move around him. After a few laps, I somehow passed him with ease. I went through 2K in 5:50-5:52, and knew I was having a good race since I just needed to run 3:00 to run 8:50-8:52, which would be a PR. I was also feeling really good, especially for this late in the race. A clump of four runners were just ahead of me, and I was gaining on them. I put in a big surge with 600 to go and passed them. I passed the yellow-singlet runner as well. The next runner was too far ahead to catch. I closed in a 33 to run 8:44.64, much faster than anticipated. Easily the best race of the season and perhaps of my Junior year.
Moved up to #2 in state rankings, #10 in the country.
Sunday: 0 Miles. Day Off.
Weekly Total: 35 Miles
YTD Total: 128 Miles
Monday: 7 Miles. Day off for MLK. Ran early with a teammate, half local road, half local trails. First few miles were frigid, but eventually warmed-up. Felt pretty smooth and was mostly enjoyable. Good to get it done early.
Tuesday: 6 Miles, Hill Workout. We mixed things up and went to hill view drive (off high street), a shorter hill. It starts out very steep but gradually gets less steep as you get to the top to the point where its nearly flat. While the grade gets easier as go you up and the distance is pretty short, this one is tough because of the very short recoveries. Felt decent at first, but got more and more tired as I went on. Legs were heavy at the end. Difficulty: 4/5. Felt absolutely horrible post-workout.
Wednesday: 8 Miles. Legs a little heavy, but felt mostly good through a somewhat hilly route. Went by quickly and overall enjoyed it. The route 2 section wasn't enjoyable, but the rest of the route was better.
Thursday: 4 Miles. Was surprised to get a workout the day before a race, but fortunately it was a fairly easy 10x200 @33s w/1 min recovery. My calves started to tighten up at the end, but mostly felt good and didn't have a problem with it. Difficulty: 2/5. Still would have preferred to do an easy run.
Friday: 4 Miles. Waited a long time to race (arrived at 12:30, raced at 7:30), but I wasn't too nervous since this was just the DMR. Ate a normal lunch on the bus ride (11:00 AM), before passing the time exploring the surrounding area, watching some races, and eating my pre-race meal. The time passed quickly, and eventually it was time to warm-up. The track area was hot, so we did all of our pre-race routine outside. Since the field I did strides on last year was locked up, we did them just outside that on a paved path (without spikes). I used the bathroom for the final time and then changed into my spikes, preparing to go.
I noticed that the heat ahead of us was waiting to go, so we had at least 12 minutes before going off. While I would prefer to go a little earlier, I was okay with it. They called us up and we had to wait in a certain spot while the race ahead of us went, which was a little annoying. I then realized we wouldn't just be waiting in that spot for the 12 minutes of race, but an additional 12-15 minutes as there was a second heat of the girls DMR under 600. We waited in a tight spot surrounded by the other teams for half an hour, which was tiring and uncomfortable. Finally we were up. As soon as we got onto the track, the gun was fired.
I couldn't really tell how our team was doing. We were somewhere in the middle, but I wasn't sure what people were running for individual times. I saw some of the other anchors jogging or doing strides to the end of the track. Since my legs were feeling pretty terrible, I did a few. Eventually, it was my turn. Someone started to pass me as soon as I got the baton, so I surged ahead and started going. My legs were feeling pretty awful, but the banked curve felt more comfortable than it had in years past. I had no idea what my splits were the whole time. It felt like I was running really slow, but I was also pretty tired most of the race. On lap 2 or 3, I passed a runner whose split was called out as 34. I was a little concerned I was already running 34s (it felt like I was slowing a lot), but I then realized that he was running 34s and I must have been a few second faster. It was tough to keep going after 3. My legs were still trash and I didn't feel like I had much energy. Eventually, I had 400 to go and finally was able to understand the time on the clock. I went through at about 10:12, so I knew if I hit a 70, we'd get around 11:22, which would be a significant improvement over last time (11:35). I tried to pick it up and crossed the line in 11:23. I was ready to hear my time was 4:38, because it felt very slow and exhausting. It was certainly a pleasant surprise to hear my split was 4:30, and more surprising to hear that my first 400 was 62 seconds.
I couldn't relax and enjoy this success, because my big event was tomorrow and I was the first one running.
Saturday: 6 Miles. It wasn't long until I started to warm-up after getting off the bus. It wasn't rushed, but since I was the first one on the team running, I was already going off. I got to see some 3Ks go off, which was fun to watch but made me nervous as I knew I be doing that soon. I did my warm-ups, used the bathroom a few times, and got a few strides in on the adjacent field. My thighs felt very heavy, which was certainly a concern. I was extremely nervous at this point and finally went in. I saw that the girls seeded 3K had just finished and also saw that boys section 2 was about to go off, which contained several fast RI runners I knew. I tried to go to the bathroom a final time, but it was closed for cleaning. The RI runners in section 2 did quite well, running times of 8:46, 8:49, 8:53, and 8:55. I was not expecting to beat some of them.
We were given a few minutes to do strides. I did one and then jogged back. It was time to go. I was in the staggered start on the outside. The gun went off. I went out fast and was the furthest ahead on the outside. I was close to the front when cutting in, so I slowed down a little and tried to let some people pass me. We went through in about 34 seconds, and I was alarmingly close to the leaders, who I knew to be much faster than me. I couldn't find a spot to stick in and people were frequently passing me, sometimes pushing me. My thighs were feeling like cement and the pace felt very uncomfortable. I thought about dropping out after 400 (I wasn't actually considering it, but was really not enjoying the race at that point). I finally found a comfortable position behind a yellow-singlet runner. We went through 800 in 2:20 and 1000 in 2:56. The leaders were surprisingly very close and only a few seconds ahead. I did my best to hang onto the yellow-singlet runner, but my thighs were still feeling like bricks and it was certainly uncomfortable. I managed to stay there for a few laps, until someone else passed me. We went through 1600 in 4:42, which I knew was a good split, but it would become a good time if I could hold on. I ran with the runner who just passed me for a few laps and my coach told me to pass him back. I felt good right there and didn't want to exhaust myself by making a move around him. After a few laps, I somehow passed him with ease. I went through 2K in 5:50-5:52, and knew I was having a good race since I just needed to run 3:00 to run 8:50-8:52, which would be a PR. I was also feeling really good, especially for this late in the race. A clump of four runners were just ahead of me, and I was gaining on them. I put in a big surge with 600 to go and passed them. I passed the yellow-singlet runner as well. The next runner was too far ahead to catch. I closed in a 33 to run 8:44.64, much faster than anticipated. Easily the best race of the season and perhaps of my Junior year.
Moved up to #2 in state rankings, #10 in the country.
Sunday: 0 Miles. Day Off.
Weekly Total: 35 Miles
YTD Total: 128 Miles
Monday, January 16, 2017
East Coast Invitational- Weekly Log: January 9 to 15
The indoor season goes on, just about the halfway point of the season. While the championship season is now only two weeks way, something not too exciting because the invitationals are less pressured, there still are a few of those left. With two Saturdays before Championship season starts, there are two invitationals left. This Saturday's is East Coast Invitational. I'm excited for many reasons for this meet:
1) I've never done it before. It's always fallen on the same weekend as the Yale Track Classic (which is on Jan 21 this year) and Yale tends to have much better competition. I always like going to new meets and this one certainly looks fun.
2) It has unique distances which offer PR opportunities. This meet, likely catering to out of state runners, takes a break from the usual 300/600/1000/1500/3000 distance standards of rhode island and instead offers 400/800/Mile/2 Mile. Since I rarely race the mile and 800, at least not indoors, it'll be interesting to see how that feels and what I can do in those events. My 800 PR is from an unofficial relay time and I'd like to PR and get an official time down, while my Mile PR is back from the last time I raced it, June 2015, where I clocked a 4:44, obviously something I can easily beat.
3) Strong competition. While sometimes it feels good to go out and destroy the entire field, there's nothing better than a stacked race. At the east coast invitational, it looks like both my races have strong fields, especially with teams usually attending Yale now at this meet. With many possible 4:25 and 2:00 runners, it's likely that getting pushed won't be a problem and I'll basically have pacers right there for me.
My goals were break 4:30 and 2:04. I would end up having a long wait (from 9 until 1:15) between getting there and running the mile, and a long wait between the mile and 800 (from 1:20 to 4:50). Earlier in the week, Dual meet against strong teams NK and Prout.
Monday: 9 Miles. Had a route planned out and was prepared to run it, but after slipping and struggling on snow on the sidewalk, decided to run local with a teammate. Enjoyable run, mix of CT and RI roads. A few cemetery miles as well.
Tuesday: 4 Miles, Dual Meet #2. Learned the day before that I was running 3K and 600, which was a surprise to me as I expected to run 1500 and 1000. On one hand, I wanted to improve on my 4:14 1500 effort from a week ago, but on the other I certainly wanted to beat my 9:10 3K from early December and my very old 600 PR of 1:32. I didn't really have a goal in the 3K, just try to go sub-9 if possible and definitely under 9:10. For the 6, I wanted to break 1:30.
3000
I was a little nervous going into the 3000 because once again, we (and many other teams) arrived very late and warm-ups were extremely rushed. I still got in a decent warm-up, even if I wasn't feeling good. Fortunately for me and a few teammates, we were in the second heat due the merge with the northern division meet. This gave me the extra time I needed to use the bathroom, drink some water, get in a few strides and relax a little. We still had a big heat and I still wasn't feeling great. I was pretty nervous on the line and soon the gun went off. A Chariho runner went out hard from the gun, which was quite annoying because I knew he wouldn't be running anywhere near that pace for the second lap. I didn't want to have to run in lane two this early, so I went in front and did my best not to let him pass or make me go to fast. We went out in 34, and unsurprisingly, I was left alone after that. My next few splits were 34-36, keeping it in a range I wanted. My 800 was about 2:21 and my 1000 was about 2:56, on pace. I started to lap people, a process that often brought me into lane 3 and happened frequently for the rest of the race. At some point, I got tired and fell off the pace, producing a slow second kilometer. I think I went through in about 6:04. I tried to push the last 1K to try to run a fast time, but couldn't get fast enough splits down. I ended up saving a little too much for the end, finishing in a 33. I finished in 9:07.49, a little slower than I expected but not a bad time overall. Dual meet PR.
600
With the combination of the two meets, I had more than enough recovery for the 600. I didn't expect to win this one as I was going against NK. When I learned that some of their best mid-distance guys were in it, I knew I wasn't going to win. My plan was to stick with the top guys as long as I could and try and hold on for sub-1:30. My legs felt tired during strides and I was suddenly not looking forward to it and didn't think I'd be able to break 1:30. After all, I haven't really done anything under 30 seconds for one lap this year. I got a little caught up when the gun fired and wasn't in a great position. I was able to get out quickly and followed the movement of the top NK guy in the race. I tried to get right behind him, but his teammate took the spot and I was stuck in third. At first, I was annoyed by this, but soon I realized they were both fast enough and I could just sit in third. We went through 200 in about 27. At about 300, my legs were starting to feel it and I was wondering if I'd drop off. I managed to stay with them for a little longer. 400 was about 57. My legs started to tighten up with 150 to go and I fell back a little. I did my best not to let the gap grow or slow down too much. I finished in 1:29.11, definitely happy with this race.
15 minute cool-down afterwards.
Wednesday: 8 Miles, out and back on boombridge. Unusually warm weather was unusual, but made for a comfortable run with few to no slippery surface. Out and back on boombridge on somewhat tight legs.
Thursday: 7 Miles, Field Street Fingers. 2x(Field/Palmer/Mayflower), 1x(Field). Felt decent on the first, but absolutely exhausted after that. Struggled on the steeper ones and legs were really feeling it. Difficulty: 4/5.
Friday: 9 Miles. Out and back Hopkinton loop. Not super cold, but cold blasts of wind made me feel otherwise. Got really upset as about 10 cars went by and didn't stop at a crosswalk. Really did not enjoy this run, because besides the cold annoying wind, I felt extremely weak after 4 miles and had a hard time coming back.
Saturday: 4 Miles, East Coast Invitational.
Mile
After a long break that included watching many races, eating and warming up it was finally time to run. We ended up going 15 minutes early. My plan was to try and stick to the front pack as I long as could. I was in the staggered section, meaning I cut in after the first curve. I got out quickly and was in third place at the 100. I moved up into second behind Cumberland runner Ben Drezek, who said he was going for a 4:25 time. We went through the 200 in 33 and 400 in 68. I stuck right on him and surprisingly we opened a small gap after 400. For the next 3, I ran right behind him, clocking splits between 32-35. Eventually, another runner caught up on the sixth and passed us both. The rest of the pack quickly caught up in the 7th lap. I fell back a little on a fast last lap and was passed by two guys. I tried to get the second one back in the last 50 and was gaining, but he saw me and accelerated enough to hold me off. I ended up 5th in 4:29.37.
Definitely happy to finally update my mile PR and get under 4:30. My legs felt rubbery during the race, but I felt like I had plenty of energy.
800
After a long break with some eating, strides and many bathroom breaks, it was time for the 800. I had the same plan, hang on to faster runners, but I figured it would go out fast and I'd be towards the back. I was originally seeded 16th and was only able to make it to the fast heat since a few others had dropped out. I was a little nervous since the 800 always seems really tough and I wasn't sure if I'd be able to meet my goal. I went out fast again and found myself mid-pack. I was surprised to be right behind several 2:00 Rhode island runners. For the distance we were running, the pace seemed very comfortable. We went through in about 29 and 60 and I was feeling really good. My legs started to tighten up with 300 to go, but I managed to stay with the runners ahead of me for another 150 meters. At that point, I struggled and people pulled away from me. I slowed down too much in the last 100 and was passed by two runners. I ended up finishing 9th in 2:03.89. Just got under my PR. Happy with this race, but probably could have put more into that last lap. Felt really good and enjoyed it overall.
Happy to hit a couple of PR's, 5 in total over 8 days (Saturday to Saturday). Really enjoyed this meet.
Sunday: 5 Miles. Taking it easy in Hopkinton grills. Fun with a light layer of snow.
Weekly Total: 46 Miles
YTD Total: 93 Miles
Next week, 3K at the Yale Track Classic. I'll definitely be nervous for this one as I want to PR (8:54) and finally get back to where I should be in the 3000. Important meet for me.
1) I've never done it before. It's always fallen on the same weekend as the Yale Track Classic (which is on Jan 21 this year) and Yale tends to have much better competition. I always like going to new meets and this one certainly looks fun.
2) It has unique distances which offer PR opportunities. This meet, likely catering to out of state runners, takes a break from the usual 300/600/1000/1500/3000 distance standards of rhode island and instead offers 400/800/Mile/2 Mile. Since I rarely race the mile and 800, at least not indoors, it'll be interesting to see how that feels and what I can do in those events. My 800 PR is from an unofficial relay time and I'd like to PR and get an official time down, while my Mile PR is back from the last time I raced it, June 2015, where I clocked a 4:44, obviously something I can easily beat.
3) Strong competition. While sometimes it feels good to go out and destroy the entire field, there's nothing better than a stacked race. At the east coast invitational, it looks like both my races have strong fields, especially with teams usually attending Yale now at this meet. With many possible 4:25 and 2:00 runners, it's likely that getting pushed won't be a problem and I'll basically have pacers right there for me.
My goals were break 4:30 and 2:04. I would end up having a long wait (from 9 until 1:15) between getting there and running the mile, and a long wait between the mile and 800 (from 1:20 to 4:50). Earlier in the week, Dual meet against strong teams NK and Prout.
Monday: 9 Miles. Had a route planned out and was prepared to run it, but after slipping and struggling on snow on the sidewalk, decided to run local with a teammate. Enjoyable run, mix of CT and RI roads. A few cemetery miles as well.
Tuesday: 4 Miles, Dual Meet #2. Learned the day before that I was running 3K and 600, which was a surprise to me as I expected to run 1500 and 1000. On one hand, I wanted to improve on my 4:14 1500 effort from a week ago, but on the other I certainly wanted to beat my 9:10 3K from early December and my very old 600 PR of 1:32. I didn't really have a goal in the 3K, just try to go sub-9 if possible and definitely under 9:10. For the 6, I wanted to break 1:30.
3000
I was a little nervous going into the 3000 because once again, we (and many other teams) arrived very late and warm-ups were extremely rushed. I still got in a decent warm-up, even if I wasn't feeling good. Fortunately for me and a few teammates, we were in the second heat due the merge with the northern division meet. This gave me the extra time I needed to use the bathroom, drink some water, get in a few strides and relax a little. We still had a big heat and I still wasn't feeling great. I was pretty nervous on the line and soon the gun went off. A Chariho runner went out hard from the gun, which was quite annoying because I knew he wouldn't be running anywhere near that pace for the second lap. I didn't want to have to run in lane two this early, so I went in front and did my best not to let him pass or make me go to fast. We went out in 34, and unsurprisingly, I was left alone after that. My next few splits were 34-36, keeping it in a range I wanted. My 800 was about 2:21 and my 1000 was about 2:56, on pace. I started to lap people, a process that often brought me into lane 3 and happened frequently for the rest of the race. At some point, I got tired and fell off the pace, producing a slow second kilometer. I think I went through in about 6:04. I tried to push the last 1K to try to run a fast time, but couldn't get fast enough splits down. I ended up saving a little too much for the end, finishing in a 33. I finished in 9:07.49, a little slower than I expected but not a bad time overall. Dual meet PR.
600
With the combination of the two meets, I had more than enough recovery for the 600. I didn't expect to win this one as I was going against NK. When I learned that some of their best mid-distance guys were in it, I knew I wasn't going to win. My plan was to stick with the top guys as long as I could and try and hold on for sub-1:30. My legs felt tired during strides and I was suddenly not looking forward to it and didn't think I'd be able to break 1:30. After all, I haven't really done anything under 30 seconds for one lap this year. I got a little caught up when the gun fired and wasn't in a great position. I was able to get out quickly and followed the movement of the top NK guy in the race. I tried to get right behind him, but his teammate took the spot and I was stuck in third. At first, I was annoyed by this, but soon I realized they were both fast enough and I could just sit in third. We went through 200 in about 27. At about 300, my legs were starting to feel it and I was wondering if I'd drop off. I managed to stay with them for a little longer. 400 was about 57. My legs started to tighten up with 150 to go and I fell back a little. I did my best not to let the gap grow or slow down too much. I finished in 1:29.11, definitely happy with this race.
15 minute cool-down afterwards.
Wednesday: 8 Miles, out and back on boombridge. Unusually warm weather was unusual, but made for a comfortable run with few to no slippery surface. Out and back on boombridge on somewhat tight legs.
Thursday: 7 Miles, Field Street Fingers. 2x(Field/Palmer/Mayflower), 1x(Field). Felt decent on the first, but absolutely exhausted after that. Struggled on the steeper ones and legs were really feeling it. Difficulty: 4/5.
Friday: 9 Miles. Out and back Hopkinton loop. Not super cold, but cold blasts of wind made me feel otherwise. Got really upset as about 10 cars went by and didn't stop at a crosswalk. Really did not enjoy this run, because besides the cold annoying wind, I felt extremely weak after 4 miles and had a hard time coming back.
Saturday: 4 Miles, East Coast Invitational.
Mile
After a long break that included watching many races, eating and warming up it was finally time to run. We ended up going 15 minutes early. My plan was to try and stick to the front pack as I long as could. I was in the staggered section, meaning I cut in after the first curve. I got out quickly and was in third place at the 100. I moved up into second behind Cumberland runner Ben Drezek, who said he was going for a 4:25 time. We went through the 200 in 33 and 400 in 68. I stuck right on him and surprisingly we opened a small gap after 400. For the next 3, I ran right behind him, clocking splits between 32-35. Eventually, another runner caught up on the sixth and passed us both. The rest of the pack quickly caught up in the 7th lap. I fell back a little on a fast last lap and was passed by two guys. I tried to get the second one back in the last 50 and was gaining, but he saw me and accelerated enough to hold me off. I ended up 5th in 4:29.37.
Definitely happy to finally update my mile PR and get under 4:30. My legs felt rubbery during the race, but I felt like I had plenty of energy.
800
After a long break with some eating, strides and many bathroom breaks, it was time for the 800. I had the same plan, hang on to faster runners, but I figured it would go out fast and I'd be towards the back. I was originally seeded 16th and was only able to make it to the fast heat since a few others had dropped out. I was a little nervous since the 800 always seems really tough and I wasn't sure if I'd be able to meet my goal. I went out fast again and found myself mid-pack. I was surprised to be right behind several 2:00 Rhode island runners. For the distance we were running, the pace seemed very comfortable. We went through in about 29 and 60 and I was feeling really good. My legs started to tighten up with 300 to go, but I managed to stay with the runners ahead of me for another 150 meters. At that point, I struggled and people pulled away from me. I slowed down too much in the last 100 and was passed by two runners. I ended up finishing 9th in 2:03.89. Just got under my PR. Happy with this race, but probably could have put more into that last lap. Felt really good and enjoyed it overall.
Happy to hit a couple of PR's, 5 in total over 8 days (Saturday to Saturday). Really enjoyed this meet.
Sunday: 5 Miles. Taking it easy in Hopkinton grills. Fun with a light layer of snow.
Weekly Total: 46 Miles
YTD Total: 93 Miles
Next week, 3K at the Yale Track Classic. I'll definitely be nervous for this one as I want to PR (8:54) and finally get back to where I should be in the 3000. Important meet for me.
Sunday, January 8, 2017
2016 in Review
2016 has passed and it's time to write those end of the year blogs. For this post, I'm a little behind as I started it later and wasn't as committed to finishing as usual. I think 2015 was the first year I was completely committed to running, and I was certainly more dedicated this year.
To start, how did I do on my 2015 goals?
Distance
2016 Stats (w/comparison to 2015)
I clearly got in many more miles in 2016 than 2015, which was certainly one of the more enjoyable and satisfying aspects of the year. Amount of races were about the same, and the breakdown into terrain and distance was also pretty similar. Getting to do long distance races was a highlight, and I preferred 2016's races over 2015.
6 Worst Races
Unfortunately and unlike 2015, I had my share of bad races in 2016. I didn't include races that meant nothing or ones where I had some kind of injury/sickness hurting me. In all, I came up with 6 races where I was way off what I should be running. Here they are, ranked best to worst.
6) Indoor New Englands
After a mostly successful 3K indoor campaign, I barely broke 10 minutes in the two-mile, faded badly after 800 meters and was about 15 seconds off my PR pace. I ended coming in one of the last positions.
5) Bobby Doyle Summer Classic
My goal was 26:40. I finished in 28:10. Ran a good first mile, but pace died all the way down to a pathetic 6 minute pace, running splits even slower than blessing. Form became terrible, and pretty much just slowed down the entire time after just a half a mile of running strong.
4) Avenger Invitational
I should have won or come close and should have been under 16 minutes for the first time. Instead, I displayed terrible pacing and mental strength as I faded badly and was out of contention after just a mile and a half.
3) XC New England Championships
After a bad state meet, I was ready to come back strong but instead ran pretty terrible, way off my time at class and nowhere near making all New England for top 25. Faded badly after the mile as well.
2) Indoor Class C Championships
I was the top seed by three seconds in the 1500. I was the fastest miler in the field and should have easily won my first class championship. I faded badly in the second half to run one of the slowest times of the season and then followed that up with a bad 1000, where I only took 5th. Unfortunately, the one event I did well was the 4x400.
1) XC States
All season I had felt ready to break 16. All season I felt that I would not only make first team all-state, but get top 5, perhaps even top 3 at the state meet. Yet I finished 8th in the worst time of the season for any big meet and only a mere 2 seconds ahead of 2015's time. Certainly one of the most devastating defeats I've ever felt in racing, much more so than any other entry of this list.
Overall, most of the bad races were scattered randomly and didn't have too much of an impact, except for the XC races, which was not a fun spot to be in and hurt the enthusiasm I had for the sport. I had still had a good season overall and managed to come right into the indoor season strong.
10 Best
2016 broke new ground as I became significantly faster than I was in 2015, improving many PRs and placements in races. While it many not have matched 2015 in terms of consistency, most of my races were at the very least decent and many of them satisfying. Once again, I had many quality races that it was hard to narrow it down to 10. I cheated a little by tying two for the 10th spot and technically making it a top 11.
Honorable Mentions: URI Track Classic, Ocean's Run, Sailfest 5K
10) Run 4 Kerri (tie)
In a summer where the heat was brutal and never seemed to go away, good performances were much harder to come by. I felt off in several races and many times I didn't match goals. At Run 4 Kerri, I was able to turn in a strong performance. Despite feeling weak in the early stages of the race, I never let the pace drop and pushed until the very end. This resulted in a big PR of 21:10 and my first top 10 finish at the race.
10) XC Bradford Preserve Dual Meets (tie)
While these were two separate races, they felt similar enough in terms of success, pacing and competition that I could merge them into one position. At the brand new XC home course, a long hard hill was present and times were bound to be slow. I never thought of hills as a strength for me and wasn't even sure I could win. I expected the time to be around 18 minutes with the tough course. I easily ran first miles of 4:48 and 4:42 and not only broke 18, but went 17 minutes with times of 16:55 and 16:40. Even better was that I had a big kick for once, something rare for me.
9) Little Rhody
My little Rhody races have been nothing but successful. While not quite the race I had in 2015 or 2014 and the smallest PR I've had at this race, I still managed to lower all but one mile split and remain sub-6 pace on a trail race. I came in a satisfying second, moving up from my third place showing from 2015 and brought my time into the 46s.
8) Indoor Division
The 1500 was an event of big improvement my sophomore year, and my PR was 4:15 going into the meet. I pushed the pace the whole time and brought it down to 4:12, my current indoor best. The 1000 wasn't quite as great as expected time wise, but I managed to surprisingly take second and beat a strong competitor at the finish line.
7) Ocean State XC Invitational
Pushed through weakness and overcame nervousness to run a strong time and PR of 16:09, much faster than I expected on a very soft course. Was also able to push during the hard points of the race to get a badly wanted top 10 spot in the featured championship race.
6) Pie Run
After a bad race at Bobby Doyle, my 5-Mile PR was way off what I wanted it to be. Seeing this opportunity during the offseason gave me a chance to get it back. I paced consistently and kept clocking sub-5:20 splits before staying strong on the hill. I had a good kick to take 4th overall in a strong race and a massive PR of 26:41.
5) Last Chance Meet
I managed to hit a PR of 9:06 in a mostly solo effort in the 3K, continuing the trend of 2 second PRs in the event. I was also able to run a good double. After struggling in the 1000 to run good times since early in the season, I finally got back to the times I wanted and ran a PR of 2:41, beating out some strong competitors.
4) Hendricken
I was extremely nervous about attempting to finally break 9 minutes in my best event, the 3000. The outdoor season had overall been good, but I had made no improvement in the event and struggled to hit fast times. In 82 degree open weather, I was able to lead a stacked field for most of the race and consistently clocked 71s and 72s. While I closed in a slow 37, I finally broke 9- getting 2nd place in 8:57.
3) Blessing
In 2015, Blessing was a good race because I hit exactly the mark I wanted to. In 2016, it was a great race because I exceeded the mark I wanted to hit while many others were way off. I got 12th place in a field of over 2000 and maintained a 5:45 pace for a whole ten miles. Definitely a satisfying experience and a picture of what I can do in the longer distances.
2) New Englands Outdoor
After running a PR of 8:54 in the 3K at states, I was satisfied with my season and didn't have much interest taking it further. I felt horrible during warm-ups the following week and really just wanted to be under 9:40 for the 3200 distance, not caring much about my final result. I didn't feel good during the race, but was able to hold onto a fast 71 pace in the lead group. I ended having a burst of energy and finishing in 9:23, equivalent to an 8:47 3K.
1) East Bay Challenge
After a poor race at Avenger Invitational, I was determined (but also very nervous) to come back strong at the East Bay Challenge. If I ran poorly again, I would have no confidence at all going into the big meets. I took off from the gun and stayed strong on a hilly course. I expected a time around 16:25 with all the hills and stayed on the pace the whole time, winning easily and taking a PR of 16:01.
I managed to run many good races in 2016, with many not mentioned here. The streak of 4 great races in a row at the end of outdoor was perhaps the best running of the year for me.
All-Time Best Races
My best 2016 races weren't quite as good as some in the past, but certainly made their mark. Since I've already given a description of each in some kind of previous post, this will just be a listing. These are my best races of all time:
Honorable Mentions: Blessing 2013, Indoor Dual #1 2014, Blessing 2016
10) Avondale 2014
9) Little Rhody 2014
8) Outdoor New Englands 2016
7) East Bay Challenge 2016
6) Little Rhody 2015
5) XC States 2015
4) Little Rhody 2012
3) XC Freshman States 2014
2) Surftown 2013
1) Outdoor Freshman States 2015
Ranking My Shoes of 2016
8) New Balance Fresh Foam Zante (Road Trainer)
While this shoe certainly was fast and looked good, it didn't give me the same amount of comfort as the other road trainer I tested out and seemed to wear down pretty quickly. The only 2016 shoe I wouldn't renew.
7) New Balance XC900v2 (XC Spike)
I never had a big problem with this spike, it just didn't impress quite as much as other entries in the list. It started to wear down towards the end of the season and didn't give as much comfort and flexibility as my track spikes. Overall, it was pretty good, just perhaps not great to use two years in a row.
6) Saucony Velocity 5 (Track Spike)
Extremely durable and with fantastic range, this spike lasted me 5 seasons of workouts and 2 seasons of racing without ever breaking down. It's not as light or fast as my current spikes, but definitely feels comfortable in any event I ran.
5) New Balance 1500 (Road Racing Flat)
While I may prefer a lighter option w/less cushioning (I wanted to get the 1400, but don't race enough roads for it to be worth it), the 1500 was very comfortable from the 5K-10K distance. It feels incredibly smooth and I never have a problem running low 5s with it. The only flaws were that it didn't do a great job releasing heat during summer racing, has a tight fit and the back feels a little weird.
4) New Balance Vazee Pace (Road Trainer)
This fantastic shoe brought a smooth and comfortable ride to the road w/great traction even when wet. It's lightweight and extremely fast, definitely a shoe I'd like to keep using for the future.
3) Saucony Kinvara 7 (Road Trainer)
I slightly prefer these over the vazee pace. The traction isn't quite as great, but they look amazing and are more comfortable. They're pretty fast and good for long distances as well, even if the bottom soles don't hold out as well.
2) New Balance MD800v5 (Track Spikes)
After a long time searching for new track spikes online, I was disappointed I couldn't find a Saucony mid distance for a good price. After wearing these a few times, I'm not anymore. Going fast in these spikes is incredibly easy as it seems to propel the user forward with ease. I don't think they're as comfortable as the velocity and don't have quite the range, but are certainly much faster for the mid-distance races.
1) Saucony Peregrine 6 (Trail Trainer)
My first trail shoe was nothing short of amazing. Extremely durable, comfortable, grippy, fast and good looking, it may be the best shoe I've ever owned. I not only have plenty more miles on my current pair, but am excited to get another one. A highlight of getting on the trail is just so I can put these shoes on.
Saucony or New Balance?
I've always wondered which shoe brand I like better, I think my answer would have to be New Balance. While I'm certainly enjoying Saucony in trail department and Saucony seems to have a better fit, I've enjoyed new balance racing shoes much more and usually tend to get more new balance shoes.
Indoor Track
-Run a 3K 8:35 or faster
-Run close to 4:00 in the 1500
To start, how did I do on my 2015 goals?
Distance
- Run 2,000 Miles for the Year PASS: Beat this easy w/over 2300
- Run 15 miles or more in a single run PASS: About 15 exactly at the Heil Vesturgatan 24K
- Run over 50 Miles in week PASS: Did this many times w/my highest being 61.
- Run the Loon Mountain Race on July 3rd PASS: Had a lot of fun and did well here.
- Run a Trail Race 10K or longer (besides little Rhody) PASS: Ran the beavers 10-miler in July.
- Pull off a back-to-back win (options: Bottone, Schonning, Pumpkins, Penguins, Chariho Alumni) PASS: Did this several times at Schonning, Stavros, Pumpkins and the RI Classic 3K.
- Sub 4:30 Mile NEITHER: I never ran the full mile, but my 1500 converts to a 4:28 mile.
- Sub 18 at the Westerly Fun Run PASS: Did this frequently and dipped under 17 as well.
- Sub 22:00 Four Mile PASS: Ran a 21:10 at the Run 4 Kerri.
- Sub 28:00 Five Mile PASS: Ran 26:41 at the Pie Run.
- Sub 36:00 10K NEITHER: Didn't meet this goal, but not going to count it since I never ran a road 10K and my 10K split at blessing was sub-36.
- Sub 60 Blessing PASS: Ran a 57:42.
- Beat My Time on Narragansett Ave. Summer to Ward Segment (53 seconds, 4:19 pace) NEITHER: I ended up beating with a 52, but it didn't feel right and it might have been a strava glitch.
- All State-First Team FAIL: A disappointing state meet placed me 8th.
- Sub 16 3-Miler PASS: Schonning ended up being 3 miles in 15:42.
- Qualify for New Englands in Indoor and Outdoor (top 6 at states) PASS: I actually placed 7th at both indoor and outdoor states for 3K, but managed to slip in as faster runners dropped out.
- Sub 9 Minute 3000 PASS: Broke 9 for the first time at Hendricken Invitational in May with a 8:57.
- Sub 4:10 1500 FAIL: But came very close with a 4:10.0.
- Remain all class and all division for both seasons and win a division or class title FAIL: I was all class and all division for indoor, but only all class for outdoor as I was sick and off my usual times at the division championships. I also went runner-up 4 times, but never won an event.
- Sub 57 Second 400 PASS: Ran a unofficial 55.6 in practice late in the outdoor season.
- Sub 2:05 800m PASS: I don't have an official time, but ran 2:04 in a 4x800 in April.
2016 Stats (w/comparison to 2015)
 |
| # of Races (w/breakdown into terrain/distances) |
 |
| PR Stats |
 |
| Mileage Stats |
I clearly got in many more miles in 2016 than 2015, which was certainly one of the more enjoyable and satisfying aspects of the year. Amount of races were about the same, and the breakdown into terrain and distance was also pretty similar. Getting to do long distance races was a highlight, and I preferred 2016's races over 2015.
6 Worst Races
Unfortunately and unlike 2015, I had my share of bad races in 2016. I didn't include races that meant nothing or ones where I had some kind of injury/sickness hurting me. In all, I came up with 6 races where I was way off what I should be running. Here they are, ranked best to worst.
6) Indoor New Englands
After a mostly successful 3K indoor campaign, I barely broke 10 minutes in the two-mile, faded badly after 800 meters and was about 15 seconds off my PR pace. I ended coming in one of the last positions.
5) Bobby Doyle Summer Classic
My goal was 26:40. I finished in 28:10. Ran a good first mile, but pace died all the way down to a pathetic 6 minute pace, running splits even slower than blessing. Form became terrible, and pretty much just slowed down the entire time after just a half a mile of running strong.
4) Avenger Invitational
I should have won or come close and should have been under 16 minutes for the first time. Instead, I displayed terrible pacing and mental strength as I faded badly and was out of contention after just a mile and a half.
3) XC New England Championships
After a bad state meet, I was ready to come back strong but instead ran pretty terrible, way off my time at class and nowhere near making all New England for top 25. Faded badly after the mile as well.
2) Indoor Class C Championships
I was the top seed by three seconds in the 1500. I was the fastest miler in the field and should have easily won my first class championship. I faded badly in the second half to run one of the slowest times of the season and then followed that up with a bad 1000, where I only took 5th. Unfortunately, the one event I did well was the 4x400.
1) XC States
All season I had felt ready to break 16. All season I felt that I would not only make first team all-state, but get top 5, perhaps even top 3 at the state meet. Yet I finished 8th in the worst time of the season for any big meet and only a mere 2 seconds ahead of 2015's time. Certainly one of the most devastating defeats I've ever felt in racing, much more so than any other entry of this list.
Overall, most of the bad races were scattered randomly and didn't have too much of an impact, except for the XC races, which was not a fun spot to be in and hurt the enthusiasm I had for the sport. I had still had a good season overall and managed to come right into the indoor season strong.
10 Best
2016 broke new ground as I became significantly faster than I was in 2015, improving many PRs and placements in races. While it many not have matched 2015 in terms of consistency, most of my races were at the very least decent and many of them satisfying. Once again, I had many quality races that it was hard to narrow it down to 10. I cheated a little by tying two for the 10th spot and technically making it a top 11.
Honorable Mentions: URI Track Classic, Ocean's Run, Sailfest 5K
10) Run 4 Kerri (tie)
In a summer where the heat was brutal and never seemed to go away, good performances were much harder to come by. I felt off in several races and many times I didn't match goals. At Run 4 Kerri, I was able to turn in a strong performance. Despite feeling weak in the early stages of the race, I never let the pace drop and pushed until the very end. This resulted in a big PR of 21:10 and my first top 10 finish at the race.
10) XC Bradford Preserve Dual Meets (tie)
While these were two separate races, they felt similar enough in terms of success, pacing and competition that I could merge them into one position. At the brand new XC home course, a long hard hill was present and times were bound to be slow. I never thought of hills as a strength for me and wasn't even sure I could win. I expected the time to be around 18 minutes with the tough course. I easily ran first miles of 4:48 and 4:42 and not only broke 18, but went 17 minutes with times of 16:55 and 16:40. Even better was that I had a big kick for once, something rare for me.
9) Little Rhody
My little Rhody races have been nothing but successful. While not quite the race I had in 2015 or 2014 and the smallest PR I've had at this race, I still managed to lower all but one mile split and remain sub-6 pace on a trail race. I came in a satisfying second, moving up from my third place showing from 2015 and brought my time into the 46s.
8) Indoor Division
The 1500 was an event of big improvement my sophomore year, and my PR was 4:15 going into the meet. I pushed the pace the whole time and brought it down to 4:12, my current indoor best. The 1000 wasn't quite as great as expected time wise, but I managed to surprisingly take second and beat a strong competitor at the finish line.
7) Ocean State XC Invitational
Pushed through weakness and overcame nervousness to run a strong time and PR of 16:09, much faster than I expected on a very soft course. Was also able to push during the hard points of the race to get a badly wanted top 10 spot in the featured championship race.
6) Pie Run
After a bad race at Bobby Doyle, my 5-Mile PR was way off what I wanted it to be. Seeing this opportunity during the offseason gave me a chance to get it back. I paced consistently and kept clocking sub-5:20 splits before staying strong on the hill. I had a good kick to take 4th overall in a strong race and a massive PR of 26:41.
5) Last Chance Meet
I managed to hit a PR of 9:06 in a mostly solo effort in the 3K, continuing the trend of 2 second PRs in the event. I was also able to run a good double. After struggling in the 1000 to run good times since early in the season, I finally got back to the times I wanted and ran a PR of 2:41, beating out some strong competitors.
4) Hendricken
I was extremely nervous about attempting to finally break 9 minutes in my best event, the 3000. The outdoor season had overall been good, but I had made no improvement in the event and struggled to hit fast times. In 82 degree open weather, I was able to lead a stacked field for most of the race and consistently clocked 71s and 72s. While I closed in a slow 37, I finally broke 9- getting 2nd place in 8:57.
3) Blessing
In 2015, Blessing was a good race because I hit exactly the mark I wanted to. In 2016, it was a great race because I exceeded the mark I wanted to hit while many others were way off. I got 12th place in a field of over 2000 and maintained a 5:45 pace for a whole ten miles. Definitely a satisfying experience and a picture of what I can do in the longer distances.
2) New Englands Outdoor
After running a PR of 8:54 in the 3K at states, I was satisfied with my season and didn't have much interest taking it further. I felt horrible during warm-ups the following week and really just wanted to be under 9:40 for the 3200 distance, not caring much about my final result. I didn't feel good during the race, but was able to hold onto a fast 71 pace in the lead group. I ended having a burst of energy and finishing in 9:23, equivalent to an 8:47 3K.
1) East Bay Challenge
After a poor race at Avenger Invitational, I was determined (but also very nervous) to come back strong at the East Bay Challenge. If I ran poorly again, I would have no confidence at all going into the big meets. I took off from the gun and stayed strong on a hilly course. I expected a time around 16:25 with all the hills and stayed on the pace the whole time, winning easily and taking a PR of 16:01.
I managed to run many good races in 2016, with many not mentioned here. The streak of 4 great races in a row at the end of outdoor was perhaps the best running of the year for me.
All-Time Best Races
My best 2016 races weren't quite as good as some in the past, but certainly made their mark. Since I've already given a description of each in some kind of previous post, this will just be a listing. These are my best races of all time:
Honorable Mentions: Blessing 2013, Indoor Dual #1 2014, Blessing 2016
10) Avondale 2014
9) Little Rhody 2014
8) Outdoor New Englands 2016
7) East Bay Challenge 2016
6) Little Rhody 2015
5) XC States 2015
4) Little Rhody 2012
3) XC Freshman States 2014
2) Surftown 2013
1) Outdoor Freshman States 2015
Ranking My Shoes of 2016
8) New Balance Fresh Foam Zante (Road Trainer)
While this shoe certainly was fast and looked good, it didn't give me the same amount of comfort as the other road trainer I tested out and seemed to wear down pretty quickly. The only 2016 shoe I wouldn't renew.
7) New Balance XC900v2 (XC Spike)
I never had a big problem with this spike, it just didn't impress quite as much as other entries in the list. It started to wear down towards the end of the season and didn't give as much comfort and flexibility as my track spikes. Overall, it was pretty good, just perhaps not great to use two years in a row.
6) Saucony Velocity 5 (Track Spike)
Extremely durable and with fantastic range, this spike lasted me 5 seasons of workouts and 2 seasons of racing without ever breaking down. It's not as light or fast as my current spikes, but definitely feels comfortable in any event I ran.
5) New Balance 1500 (Road Racing Flat)
While I may prefer a lighter option w/less cushioning (I wanted to get the 1400, but don't race enough roads for it to be worth it), the 1500 was very comfortable from the 5K-10K distance. It feels incredibly smooth and I never have a problem running low 5s with it. The only flaws were that it didn't do a great job releasing heat during summer racing, has a tight fit and the back feels a little weird.
4) New Balance Vazee Pace (Road Trainer)
This fantastic shoe brought a smooth and comfortable ride to the road w/great traction even when wet. It's lightweight and extremely fast, definitely a shoe I'd like to keep using for the future.
3) Saucony Kinvara 7 (Road Trainer)
I slightly prefer these over the vazee pace. The traction isn't quite as great, but they look amazing and are more comfortable. They're pretty fast and good for long distances as well, even if the bottom soles don't hold out as well.
2) New Balance MD800v5 (Track Spikes)
After a long time searching for new track spikes online, I was disappointed I couldn't find a Saucony mid distance for a good price. After wearing these a few times, I'm not anymore. Going fast in these spikes is incredibly easy as it seems to propel the user forward with ease. I don't think they're as comfortable as the velocity and don't have quite the range, but are certainly much faster for the mid-distance races.
1) Saucony Peregrine 6 (Trail Trainer)
My first trail shoe was nothing short of amazing. Extremely durable, comfortable, grippy, fast and good looking, it may be the best shoe I've ever owned. I not only have plenty more miles on my current pair, but am excited to get another one. A highlight of getting on the trail is just so I can put these shoes on.
Saucony or New Balance?
I've always wondered which shoe brand I like better, I think my answer would have to be New Balance. While I'm certainly enjoying Saucony in trail department and Saucony seems to have a better fit, I've enjoyed new balance racing shoes much more and usually tend to get more new balance shoes.
2017 Goals
-Beat my current distance mileage PRs for:
- Single Run (15)
- Week (61)
- Year (2,336)
Racing
-Run Loon Mountain Race Again
-Win Wahaneeta, Stavros and Pumpkins in course record time
-Run a new race
Indoor Track
-Run under 4:30 in the Mile
-Run 8:50 in the 3K at the Yale Track Classic (Jan 21)
-Get my 3K down to 8:40
-Run a 600 under 1:30
-PR in the 800 (2:04)
-Run 2:36 in the 1000
-Run close to 4:05 in the 1500
-Get my 3K down to 8:40
-Run a 600 under 1:30
-PR in the 800 (2:04)
-Run 2:36 in the 1000
-Run close to 4:05 in the 1500
-Win a Class and Division Title
-Place Top Three in the 3K at the State Meet
-Place Top Six in the 1500 and 1000 at the State Meet
-Place Top Six at New Englands in the Two Mile
-Qualify for New Balance Nationals and run a 5K sub-15:20
Outdoor Track
-Place Top Six at New Englands in the Two Mile
-Qualify for New Balance Nationals and run a 5K sub-15:20
Outdoor Track
-Run a 3K 8:35 or faster
-Run close to 4:00 in the 1500
-Break 2 minutes in the 800
-PR in the 400
-Win a Class and Division Title
-Place Top Three in the 3000 at States
-Place Top Six in the 1500 at States
-Place Top Six at New Englands
-PR in the 400
-Win a Class and Division Title
-Place Top Three in the 3000 at States
-Place Top Six in the 1500 at States
-Place Top Six at New Englands
-Qualify for New Balance Nationals and run close to 15:00 in the 5K
-Win an invitational (Schomp, Classical, Hendricken)
Summer
-Run faster at Loon
-Run close to 26:00 in a Five-Miler
-Run in a unique location
-Do a mountain run
Cross Country
-Run a 5K low to mid 15s
-Place Top 3 at the Ocean State Invitational Championship race
-Win the East Bay Challenge in course record time
-Win an invitational (Schomp, Classical, Hendricken)
Summer
-Run faster at Loon
-Run close to 26:00 in a Five-Miler
-Run in a unique location
-Do a mountain run
Cross Country
-Run a 5K low to mid 15s
-Place Top 3 at the Ocean State Invitational Championship race
-Win the East Bay Challenge in course record time
-Win the Class B Title and Place Top 3 at XC States
-Place Top 10 at XC New Englands
-Qualify for a XC National Meet
2016 was a mixed year. 2015 was consistently good with the occasional bad or disappointing, but 2016 was all over the place. I had high success in some races, while other times I ran unbelievably bad. Overall, I had many satisfying races in 2016 and I hit most of my time goals, the consistent success of 2015 makes it a better year. I hoping 2017 will be consistent improvement that occasionally lead to fantastic races that crush expectations.
URI Track Classic- January 2 to 8
January brings one of the most fun meets in the season at a non-PCTA track. The URI Track Classic on Saturday. I've run the 1600 and 1000 both previous years, and am doing the same this year. Should definitely be one of the contenders for a win, at least in the 1600. Earlier in the week, 1500 and 1K at a dual meet.
Monday: 8 Miles. Easy pace and light rain. Started to get cold towards the end, but was comfortable during the run. Incorporated enjoyable roads in and even a few new ones. Disappointing to end off the vacation. Run changed from 50 to 60 minutes. If it goes up to 65 soon, I can get in some new routes.
Tuesday: 4 Miles, Dual Meet #2.
While I expected and had no competition, I still wanted to do well at this meet and had goals coming in. For the 1500, I wanted to run 4:12 but would probably be satisfied with an effort 4:15 or faster. My main focus was the 1000. I haven't hit any PRs this season and I figure the 1K will the first event I'll PR in. Given my current PR of 2:41, I was hoping to hit 2:40, but would still be satisfied with a 2:41 or 2:42. I would be pretty upset if I ended up running any slower than my current season best of 2:45.
1500
We got there a little later than usual and warm-ups were a little rushed. I was feeling pretty weak pre-race. Soon enough, we were on the line and the gun went off. I took it out right away and went through the 100 in 16. I wasn't sure how good I'd feel later on in the race, but tried to hit as many 33s as I could. I dropped off a little bit in the third quarter, but still finished strong in 4:14.49. While I would've preferred to run 4:12, which would have tied my indoor PR, this was still my 2nd best time indoors and 4th fastest 1500 ever. I'm still ahead of where I was last season and moved to 5th in state rankings for the event.
Next time I'd certainly like to run at least 4:12, if not a little faster.
1000
I felt that recovery went by very quickly because it was suddenly time to run the 1000. We ended up having more time than expected, but not as much as I would have liked. I was feeling pretty terrible after the 1500 and even after a decent break I still felt weak. I didn't feel ready to run 2:40 or 2:41 and dialed my expectations down a little bit. Last time, I went out in 30 which was fast but felt right. This time I went out in 33, which was too slow and I didn't realize it. I tried to keep the pace fast, but never really had to the strength to hit off 31s and make the race a PR. I never felt as good as I did in the 1500. I finished in 2:44.02, my 4th fastest of all-time and better than the last effort. That time placed me 7th in state rankings.
Next time I want to run 2:40 or 2:41, possibly even under 2:40 with the right kind of race.
Wednesday: 9 Miles, fast river road run.
Looking back at previous distance runs, I've taken them really easy most of the season around 6:50 pace when my average used to be around 6:30. While I was planning a 6:50 pace run, I heard my coach tell the next group that they should be running 7:00 pace and I figured my 6:50 was probably too slow for me. I ran 6:30 on river road, which was comfortable out but really tough on the way back. I wish I had taken it easy or waited for another time where I had more energy.
Thursday: 6 Miles, Hill Workout.
8xPark Ave. A little colder than usual, but still pretty comfortable. Tried to go out a little easier than normal and be more consistent. Definitely an exhausting workout, as I'm tending to feel that way about hills recently. Difficulty: 4/5.
Friday: 9 Miles, Potter Hill Loop.
Since it was the day before a meet, I didn't want to overdo it on pace. This time, I felt really good and unexpectedly ran 6:40 pace despite planning for slower. Very comfortable and enjoyable roads. Only felt tired on the steep grade of hardwood. First few were not so fun as I was cold and running through slush, but the middle miles were good. Got very cold with blasts of wind in the final miles.
Saturday: 4 Miles, URI Track Classic.
I thought it may be cancelled due to an afternoon snowstorm, but was glad to go the meet. It was very disappointing to find out that more than half the teams didn't show up and the times of the races would be much earlier than anticipated. One of my favorite things about this meet was how long the recoveries were and that you could just relax. Another thing I enjoyed how many competitors were in the races and in the track, something that was absent this year. I didn't know how much this would affect the competition and was excited to see that East Greenwich and North Kingstown still showed up. The 1600 was originally supposed to go off at 11:15, and I didn't expect it to go much earlier. I certainly hoped it wouldn't since I had ate for an 11:15 race and anything earlier I may not feel as good and possibly have to use the bathroom.
Starting to warm-up at 9:45 was not a good sign, as we usually do our first warm-up run 1 hour before races. During stretching, I was relaxed and still confident but my stomach was still somewhat full. I had time for a bathroom break, but soon after we were suddenly checking and getting ready to race. I rushed to get my spikes and check in, feeling full and still having to use the bathroom. In the end, we went at 10:30, 45 minutes earlier than expected without getting in the main and essential part of the warm-up. I was not happy about the sudden change and didn't expect to do very well. I only got in one stride and it did not feel good.
1600
The top seed had dropped out, so I figured it would be between me and the top EG runner, who's been running well lately. There may be another competitor up there as well. The EG runner said he wasn't happy about the change either and didn't get to warm-up. I went out hard from the gun, finding myself in second. After 100 meters, I passed for the lead. I wasn't feeling strong and it felt more like 1000 pace than 1600. I kept pushing and was surprised to find that not only had I not been passed, but no one seemed really close behind. At 1000 meters, I couldn't hear anything close and thought I had a good lead. I wanted to win and was nervous people behind me may have good kicks. I had no idea what any of my splits were and never really thought about the time. The pace felt fast, so at least that was encouraging. I had a pretty good kick and ended up winning by a whole 8 seconds, but having no idea what time I ran. I got none of my splits during the race and really had no guess as to what the time was. I figured it was a least decent, but had no idea if it was 4:25 or 4:35. I'm guessing it was in that range. I later found out it was 4:30.48. Overall, I'd say I was satisfied with that. I wanted to run under 4:30, but with the lack of warm-up and strides and a somewhat full stomach, I'll definitely take it. It felt good to win it, but a little less satisfying as the track was much emptier than usual.
Originally the plan was to run 3 and a half hours after the 1600, but it was reduced to a little over an hour of recovery. I felt really good after the race, besides the initial 10 minutes after. The meet was soon 3 hours ahead of schedule, which I was not happy about. The 1K was supposed to have some good competition, and originally I expected I'd be around 3rd. Since so many were missing, it looked like it would be between me and a fast looking guy. I ended up underestimated how long the 300s would take and I didn't get in any strides and wasn't feeling great on the line again.
1000
I went out hard again. I was right behind the other runner that I thought might be fast, but was able to slip by him on the inside in the first 100 meters and take the lead. I pushed the next few laps, but already didn't feel that great. I kept going and surprisingly started to feel better and get into another gear. I thought the other runner was right behind me and perhaps that helped push me. Even though he was further back than anticipated, I for some reason thought he was right with me on the final straightaway and really pushed it. I ended up winning in 2:40.64. Assuming the second runner was right with me at 400, I heard a split of 61. I was definitely happy with time. I certainly would have preferred to go under 2:40, but was happy to get the PR. The win wasn't very satisfying as I knew the race could have been so much better. The meet started out well, but got more and more disappointing as it went on, eventually get 5 hours ahead of schedule, having 1 runner in an entire race and even scratching an entire race.
I came back in 3rd leg of the 4x400, running a 56.7, definitely a time I'm very happy with. We also ended up winning, as there were only 4 teams, so technically I won three events. I certainly had a good day overall, but am certainly curious to see how I would have done with full recoveries, full warm-ups, actual race start time and the complete competition. A good performance, but just a preview of what it could have been and unfortunately a meet that had a lot of a potential completely wasted. Except for the 1600 and 600, the amount of fast and total runners was almost completely absent.
Sunday: 0. Day off. Didn't have a problem with that.
Weekly Total: 40 Miles
YTD Total: 47 Miles
After two disappointing and slow races at the RI Classic, my confidence was a little hurt coming into the season, but after four (five if you count the 4x400) good races this week, I'm feeling much better where I'm at now.
Next up: 4x800, Mile and 800 at the East Coast Invitational. I've never been to the meet before as it's always fallen on the same weekend as the Yale Track Classic, so I'm excited to go this, especially as I get my first full mile since mid-2015 and my first open 800 indoors. The 4x800 is always fun as well.
Dual meet on Tuesday. Probably 1500 and 1000. Strong competition from NK.
Goals for next week's races:
Dual #3
4:12 or faster in the 1500
2:41 or faster in the 1000
East Coast
2:03 or faster in the 4x800
4:29 or faster in the mile
2:03 or faster in the 800
Monday: 8 Miles. Easy pace and light rain. Started to get cold towards the end, but was comfortable during the run. Incorporated enjoyable roads in and even a few new ones. Disappointing to end off the vacation. Run changed from 50 to 60 minutes. If it goes up to 65 soon, I can get in some new routes.
Tuesday: 4 Miles, Dual Meet #2.
While I expected and had no competition, I still wanted to do well at this meet and had goals coming in. For the 1500, I wanted to run 4:12 but would probably be satisfied with an effort 4:15 or faster. My main focus was the 1000. I haven't hit any PRs this season and I figure the 1K will the first event I'll PR in. Given my current PR of 2:41, I was hoping to hit 2:40, but would still be satisfied with a 2:41 or 2:42. I would be pretty upset if I ended up running any slower than my current season best of 2:45.
1500
We got there a little later than usual and warm-ups were a little rushed. I was feeling pretty weak pre-race. Soon enough, we were on the line and the gun went off. I took it out right away and went through the 100 in 16. I wasn't sure how good I'd feel later on in the race, but tried to hit as many 33s as I could. I dropped off a little bit in the third quarter, but still finished strong in 4:14.49. While I would've preferred to run 4:12, which would have tied my indoor PR, this was still my 2nd best time indoors and 4th fastest 1500 ever. I'm still ahead of where I was last season and moved to 5th in state rankings for the event.
Next time I'd certainly like to run at least 4:12, if not a little faster.
1000
I felt that recovery went by very quickly because it was suddenly time to run the 1000. We ended up having more time than expected, but not as much as I would have liked. I was feeling pretty terrible after the 1500 and even after a decent break I still felt weak. I didn't feel ready to run 2:40 or 2:41 and dialed my expectations down a little bit. Last time, I went out in 30 which was fast but felt right. This time I went out in 33, which was too slow and I didn't realize it. I tried to keep the pace fast, but never really had to the strength to hit off 31s and make the race a PR. I never felt as good as I did in the 1500. I finished in 2:44.02, my 4th fastest of all-time and better than the last effort. That time placed me 7th in state rankings.
Next time I want to run 2:40 or 2:41, possibly even under 2:40 with the right kind of race.
Wednesday: 9 Miles, fast river road run.
Looking back at previous distance runs, I've taken them really easy most of the season around 6:50 pace when my average used to be around 6:30. While I was planning a 6:50 pace run, I heard my coach tell the next group that they should be running 7:00 pace and I figured my 6:50 was probably too slow for me. I ran 6:30 on river road, which was comfortable out but really tough on the way back. I wish I had taken it easy or waited for another time where I had more energy.
Thursday: 6 Miles, Hill Workout.
8xPark Ave. A little colder than usual, but still pretty comfortable. Tried to go out a little easier than normal and be more consistent. Definitely an exhausting workout, as I'm tending to feel that way about hills recently. Difficulty: 4/5.
Friday: 9 Miles, Potter Hill Loop.
Since it was the day before a meet, I didn't want to overdo it on pace. This time, I felt really good and unexpectedly ran 6:40 pace despite planning for slower. Very comfortable and enjoyable roads. Only felt tired on the steep grade of hardwood. First few were not so fun as I was cold and running through slush, but the middle miles were good. Got very cold with blasts of wind in the final miles.
Saturday: 4 Miles, URI Track Classic.
I thought it may be cancelled due to an afternoon snowstorm, but was glad to go the meet. It was very disappointing to find out that more than half the teams didn't show up and the times of the races would be much earlier than anticipated. One of my favorite things about this meet was how long the recoveries were and that you could just relax. Another thing I enjoyed how many competitors were in the races and in the track, something that was absent this year. I didn't know how much this would affect the competition and was excited to see that East Greenwich and North Kingstown still showed up. The 1600 was originally supposed to go off at 11:15, and I didn't expect it to go much earlier. I certainly hoped it wouldn't since I had ate for an 11:15 race and anything earlier I may not feel as good and possibly have to use the bathroom.
Starting to warm-up at 9:45 was not a good sign, as we usually do our first warm-up run 1 hour before races. During stretching, I was relaxed and still confident but my stomach was still somewhat full. I had time for a bathroom break, but soon after we were suddenly checking and getting ready to race. I rushed to get my spikes and check in, feeling full and still having to use the bathroom. In the end, we went at 10:30, 45 minutes earlier than expected without getting in the main and essential part of the warm-up. I was not happy about the sudden change and didn't expect to do very well. I only got in one stride and it did not feel good.
1600
The top seed had dropped out, so I figured it would be between me and the top EG runner, who's been running well lately. There may be another competitor up there as well. The EG runner said he wasn't happy about the change either and didn't get to warm-up. I went out hard from the gun, finding myself in second. After 100 meters, I passed for the lead. I wasn't feeling strong and it felt more like 1000 pace than 1600. I kept pushing and was surprised to find that not only had I not been passed, but no one seemed really close behind. At 1000 meters, I couldn't hear anything close and thought I had a good lead. I wanted to win and was nervous people behind me may have good kicks. I had no idea what any of my splits were and never really thought about the time. The pace felt fast, so at least that was encouraging. I had a pretty good kick and ended up winning by a whole 8 seconds, but having no idea what time I ran. I got none of my splits during the race and really had no guess as to what the time was. I figured it was a least decent, but had no idea if it was 4:25 or 4:35. I'm guessing it was in that range. I later found out it was 4:30.48. Overall, I'd say I was satisfied with that. I wanted to run under 4:30, but with the lack of warm-up and strides and a somewhat full stomach, I'll definitely take it. It felt good to win it, but a little less satisfying as the track was much emptier than usual.
Originally the plan was to run 3 and a half hours after the 1600, but it was reduced to a little over an hour of recovery. I felt really good after the race, besides the initial 10 minutes after. The meet was soon 3 hours ahead of schedule, which I was not happy about. The 1K was supposed to have some good competition, and originally I expected I'd be around 3rd. Since so many were missing, it looked like it would be between me and a fast looking guy. I ended up underestimated how long the 300s would take and I didn't get in any strides and wasn't feeling great on the line again.
1000
I went out hard again. I was right behind the other runner that I thought might be fast, but was able to slip by him on the inside in the first 100 meters and take the lead. I pushed the next few laps, but already didn't feel that great. I kept going and surprisingly started to feel better and get into another gear. I thought the other runner was right behind me and perhaps that helped push me. Even though he was further back than anticipated, I for some reason thought he was right with me on the final straightaway and really pushed it. I ended up winning in 2:40.64. Assuming the second runner was right with me at 400, I heard a split of 61. I was definitely happy with time. I certainly would have preferred to go under 2:40, but was happy to get the PR. The win wasn't very satisfying as I knew the race could have been so much better. The meet started out well, but got more and more disappointing as it went on, eventually get 5 hours ahead of schedule, having 1 runner in an entire race and even scratching an entire race.
I came back in 3rd leg of the 4x400, running a 56.7, definitely a time I'm very happy with. We also ended up winning, as there were only 4 teams, so technically I won three events. I certainly had a good day overall, but am certainly curious to see how I would have done with full recoveries, full warm-ups, actual race start time and the complete competition. A good performance, but just a preview of what it could have been and unfortunately a meet that had a lot of a potential completely wasted. Except for the 1600 and 600, the amount of fast and total runners was almost completely absent.
Sunday: 0. Day off. Didn't have a problem with that.
Weekly Total: 40 Miles
YTD Total: 47 Miles
After two disappointing and slow races at the RI Classic, my confidence was a little hurt coming into the season, but after four (five if you count the 4x400) good races this week, I'm feeling much better where I'm at now.
Next up: 4x800, Mile and 800 at the East Coast Invitational. I've never been to the meet before as it's always fallen on the same weekend as the Yale Track Classic, so I'm excited to go this, especially as I get my first full mile since mid-2015 and my first open 800 indoors. The 4x800 is always fun as well.
Dual meet on Tuesday. Probably 1500 and 1000. Strong competition from NK.
Goals for next week's races:
Dual #3
4:12 or faster in the 1500
2:41 or faster in the 1000
East Coast
2:03 or faster in the 4x800
4:29 or faster in the mile
2:03 or faster in the 800
Sunday, January 1, 2017
RI Classic and End of 2016- Weekly Log: December 26 to January 1
2016 comes to a close w/a fun but important meet and a nice week off from school. Unfortunately, that week is pretty much over and wasn't particularly memorable, not even in running.
Monday: 8 Miles. Kept the pace somewhat light before the meet. A little chilly at first, but ran on mostly enjoyable roads and warmed up quickly. A little heavy, but nothing to worry about. First time running the entirety of east avenue in a while.
Tuesday: 5 Miles, RI Classic.
Running DMR and 3K w/ 3+ hours recovery in-between. For DMR, I wanted around 4:30 for my anchor leg but would okay with 4:35. In 2015, the race was pretty slow after the top two and we would easily get 3rd, so I hoping to get top 6 and medal. We were in the unseeded heat and all the previous Westerly runners ran well, putting us about in 4th. I felt really good and went out in 33. I was surprised I didn't go out faster, but did my best to hold on. I felt really good and ran consistent 33s and occasionally 34s, going through the 800 in 2:13. I finally caught up to and passed the leader, but he hung right there and blew by me with 200 to go. I didn't feel like I slowed down much, but the final split was 4:36. We took 24 seconds off our previous time, not medaling but finishing 8th overall in 11:35.
The recovery went by quickly and soon it was time for the 3K. I had been drinking water and had a bagel, but suddenly had to use the bathroom just minutes before the race. I had to dismiss this and get ready. I ran 9:10 at the dual meet a few weeks back, and wanted to run around 8:55 and if not definitely get under 9 minutes. I was defending champion, running 9:10 last year and wanted to make the wins back-to-back and get the meet record of 9:00. Like last time, I wanted to run 36s the whole time but try not to go out as fast. I was pretty sure I'd be running alone and win easy, the only possible contender was a 4:30 miler from CT. I felt that the pace was going out fast, so I dropped to the back and relaxed. After 300 meters, I took the lead. I was a little off going through 400 in 73, but then ran a 34 to be 1:47 at 600. I ran pretty consistent 35-36 second laps until the mile in about 4:48-4:49. I had dropped everyone after just 600 meters and felt weak after 1200. The pace got really slow after the mile, and I started to run 37s w/an occasional 38. I knew I wasn't breaking 9 going through 2K @ about 6:03, but wanted to be as close as possible. I felt really terrible and the pace only got slower. With 200 to go, I though I saw 8:33 and thought I could finish in 9:06, which wouldn't be too bad. I had a decent last lap but somehow finished in 9:11. Definitely not a strong race and much slower than I both expected and wanted. On the bright side, I did defend my title.
Overall, not bad but a mediocre day. In both races, I was right on pace halfway through and slowed down too much. I think passing someone screwed me up a little in the DMR and I unintentionally dropped the pace and in the 3K I just wasn't feeling it. I have opportunities coming up in January where I'd like to back to where I was in outdoor.
Wednesday: 7 Miles, fun ninigret recovery. Ran the entire bike path and most of the gravel/paved trails. Great route in perfect weather, but legs really feeling from the meet. Would have preferred to get some more sleep.
Thursday: 8 Miles. Was ready for a workout, but surprised to have a distance run. A little panicked at first when I had no route in mind, but just ran many roads in the old pumpkins/apache neighborhood. Ran at a comfortable pace on a relatively hilly route.
Friday: 6 Miles. 5xField Street, with all but the last all the way to the top (Mayflower). Both a leg and lungbuster on every single uphill. Really felt the burn on the this one, and being a little sick for the first time since May didn't exactly help. Difficulty: 5/5.
Saturday: 10 Miles, point to point from Ashville pond to beach pond, group of 6. Some great trails, but dirt roads in the middle were awful. Legs were getting worn out at the end.
Sunday: 7 Miles, first time around Green Falls. Wanted to run the green falls road to dam (and reverse) segments hard, but didn't realize how technical it was and ended up slowing down quite a bit. The trail around the pond was also quite technical, and wet rocks slowed the pace down even more. I liked the trails, but not the run as everything was too slippery. I did manage to get the hidden lake CCW CR.
Weekly Mileage: 51 Miles
2016 Final Mileage: 2,336 Miles
2017 YTD Mileage: 7 Miles
Monday: 8 Miles. Kept the pace somewhat light before the meet. A little chilly at first, but ran on mostly enjoyable roads and warmed up quickly. A little heavy, but nothing to worry about. First time running the entirety of east avenue in a while.
Tuesday: 5 Miles, RI Classic.
Running DMR and 3K w/ 3+ hours recovery in-between. For DMR, I wanted around 4:30 for my anchor leg but would okay with 4:35. In 2015, the race was pretty slow after the top two and we would easily get 3rd, so I hoping to get top 6 and medal. We were in the unseeded heat and all the previous Westerly runners ran well, putting us about in 4th. I felt really good and went out in 33. I was surprised I didn't go out faster, but did my best to hold on. I felt really good and ran consistent 33s and occasionally 34s, going through the 800 in 2:13. I finally caught up to and passed the leader, but he hung right there and blew by me with 200 to go. I didn't feel like I slowed down much, but the final split was 4:36. We took 24 seconds off our previous time, not medaling but finishing 8th overall in 11:35.
The recovery went by quickly and soon it was time for the 3K. I had been drinking water and had a bagel, but suddenly had to use the bathroom just minutes before the race. I had to dismiss this and get ready. I ran 9:10 at the dual meet a few weeks back, and wanted to run around 8:55 and if not definitely get under 9 minutes. I was defending champion, running 9:10 last year and wanted to make the wins back-to-back and get the meet record of 9:00. Like last time, I wanted to run 36s the whole time but try not to go out as fast. I was pretty sure I'd be running alone and win easy, the only possible contender was a 4:30 miler from CT. I felt that the pace was going out fast, so I dropped to the back and relaxed. After 300 meters, I took the lead. I was a little off going through 400 in 73, but then ran a 34 to be 1:47 at 600. I ran pretty consistent 35-36 second laps until the mile in about 4:48-4:49. I had dropped everyone after just 600 meters and felt weak after 1200. The pace got really slow after the mile, and I started to run 37s w/an occasional 38. I knew I wasn't breaking 9 going through 2K @ about 6:03, but wanted to be as close as possible. I felt really terrible and the pace only got slower. With 200 to go, I though I saw 8:33 and thought I could finish in 9:06, which wouldn't be too bad. I had a decent last lap but somehow finished in 9:11. Definitely not a strong race and much slower than I both expected and wanted. On the bright side, I did defend my title.
Overall, not bad but a mediocre day. In both races, I was right on pace halfway through and slowed down too much. I think passing someone screwed me up a little in the DMR and I unintentionally dropped the pace and in the 3K I just wasn't feeling it. I have opportunities coming up in January where I'd like to back to where I was in outdoor.
Wednesday: 7 Miles, fun ninigret recovery. Ran the entire bike path and most of the gravel/paved trails. Great route in perfect weather, but legs really feeling from the meet. Would have preferred to get some more sleep.
Thursday: 8 Miles. Was ready for a workout, but surprised to have a distance run. A little panicked at first when I had no route in mind, but just ran many roads in the old pumpkins/apache neighborhood. Ran at a comfortable pace on a relatively hilly route.
Friday: 6 Miles. 5xField Street, with all but the last all the way to the top (Mayflower). Both a leg and lungbuster on every single uphill. Really felt the burn on the this one, and being a little sick for the first time since May didn't exactly help. Difficulty: 5/5.
Saturday: 10 Miles, point to point from Ashville pond to beach pond, group of 6. Some great trails, but dirt roads in the middle were awful. Legs were getting worn out at the end.
Sunday: 7 Miles, first time around Green Falls. Wanted to run the green falls road to dam (and reverse) segments hard, but didn't realize how technical it was and ended up slowing down quite a bit. The trail around the pond was also quite technical, and wet rocks slowed the pace down even more. I liked the trails, but not the run as everything was too slippery. I did manage to get the hidden lake CCW CR.
Weekly Mileage: 51 Miles
2016 Final Mileage: 2,336 Miles
2017 YTD Mileage: 7 Miles
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