After running a breakthrough 8:44 in the 3K at the 2017 Yale Track Classic, I struggled in the event and didn't PR for 7 straight years - quite a long time considering it was my primary event in high school and still a major focus in college.
Season Best by Year
2017 8:44.64 - Yale Track Classic
2018 8:50 - Outdoor States
2019 8:51 - UNH Indoor Meet
2020 8:51 - UNH Time Trial
2021 9:30 - UNH Outdoor Meet
2022 8:53 - UMaine Indoor Meet
2023 8:46.97 - USATF-NE Indoor Champs
2024 9:01 - NYRR Meet
In 2023, I ran a full indoor season and came up with 8:46 high. It felt like I just needed one more race so I raced again the next weekend and came up well short with a 9:07. With a marathon focus in 2024, I didn't actively pursue a 3K PR. In 2025, I was clearly in excellent shape quite early and January felt like a massive opportunity when I ran a 8:46 low at the same NYRR meet as the previous year - my second fastest 3K ever, and by far my fastest 3K opener.
I went for it two weeks later at the Riverhawk Invite, with a mixed and very frustrating outcome - a 3 second PR of 8:41.64, but a fall on the final lap prevented what was almost certainly a sub-8:40 coming. I had finally broken the 8 year old PR and I couldn't even be happy about it since I felt robbed (I was pushed) of a major barrier. With marathon training, I had to wait another year. But would I get in such good shape in January again? After all, I had typically been in around high 8:50s/low 9:00s at that time of the year.
I waited two months to race post Philadelphia Marathon, and as a result I had a very good opener - 8:42.61 at the Suffolk invite in Boston. It was pretty clear I had the ability to go under 8:40. I thought if I had two attempts at it, there was a very good chance I'd get under 8:40.
I really didn't want to race at crowded Riverhawk again and settled on the Scarlet Knight 3K at the Armory February 6th. If I got it in New York, I could race a track 5K two weeks later at the USATF-NE champs. If not, I'd run it back the next weekend at Yale. Given the cost of traveling to NYC is quite a bit more than Boston, this felt like an investment to me and I was really hoping to come back from NYC with a sub-8:40. It would also make marathon training better opening that next weekend for a long run spot versus doing the weekend before the Wilmington Half Marathon. And if I didn't get it, Yale would be the last shot in 2026 before shifting focus to the roads, a lot of pressure to put on one race.
Scarlet Knight Open
February 6th, 2026
Armory Track- New York, NY
I came into Scarlet Knight heavy in training, with my first 100 mile week the week prior. I had slipped on some ice the Sunday before, and bruised my rib. It was quite uncomfortable going into the race, and I was also concerned my legs just might be really trashed from the training.
Headed down to NYC Friday morning by train after a 2 mile shakeout. Since I was racing in the evening, I find my legs feel a little better with that short shakeout in the morning. Got some bagels, went to the hotel, relaxed before heading to the track. Very crowded subway, fortunately was able to sit down. Racing in the evening or night is a nerve-wracking experience. All day to think about the impending race, knowing small decisions could have an impact. Figuring out what to eat is always tough for me. I try not to overeat but that often leads to me feels very sluggish by race time.
This race felt about as high pressure as it comes for me. I didn't break 8:40 last year. My 8:42 opener was clear evidence I was in shape. I now had to get it done, and with heavy legs running 3 seconds faster would be very difficult.
I tried to get there fairly early as I had nearly gotten scratched at the Suffolk meet because they required to declare well before the race started. Fortunately, that wasn't an issue here (nor is it at most meets). Usual warm-up I've done from the Armory on Riverside drive. I often warm up a bit too early as I did here but it's hard to know if the meet will run ahead of time. It ended up going about 15 minutes later than planned so I kind of stood around nervously, alternating trying to go the bathroom, checking on where heats were and eventually just headed down to the track.
We'd have 21 people in one heat, which is quite crowded for an indoor race. Which was a bit frustrating given one of the appealing factors of the race was that last year there were only 12 in the heat. And now I was back in a similar scenario to riverhawk - an overcrowded heat that could result in a fall. It wasn't as bad as the seed times were far more spread out, meaning I'd likely have dropped a good chunk of the field by the final 1K.
I can't remember the start of this race. Usually I try not to be too aggressive off the line as I don't want it to be too physical. I got stuck out in lane 2 for quite a while. I don't remember the exact race plan, but I wanted to be around 2:52 per 1K- x3 this is about 8:36 for the 3K which gives a tiny bit of wiggle room if I'm not feeling up to a big close. About 4:35-4:36 in the 1600. This would be 34.5 per lap or so, a little intimidating compared the even 35s/2:55 1Ks for 8:45. 33.7 followed a 35.7 to go through 400m in 1:09.4. 34.4, 34.1, and 34.0 to go through the 1K in a 2:52, a good start. I was finally able to cut into lane 1 around there. This was a much quicker than I'm used to holding and I felt it - this was a hard effort.
33.8, 34.0, and 34.5 to hit the 1600 in 4:34.5 - slightly ahead of schedule. It felt super hard and I was trying to hang on. One thing to be very wary about in a faster race like that is slow downs - if I hold these quick 34 lows I'm in good shape. And that slow down is exactly what happened - either the people in front of me slowed or someone surged past me, cut in and then slowed. The top 2-3 split off continuing to run 34s while I stuck with these guys - 35.9 and 35.5 to hit the 2K 5:45.9. This is right on 8:39 pace so my banked time was gone, I'd need a strong last 1K to get this. I had to dig deep and push past these guys as one more lap at pace could kill my race. I was going back and forth with a college athlete, who would pass me, then cut in too early and I'd have to put my hand out to not crash into him. These were momentum killers and I'd repeatedly have to tell myself to either repass him or be ready to pick it up. 34.8, 35.1 and 34.5 going into 2 to go.
With 2 to go, I only needed a 69.4 for sub-8:40, which felt as good as done. I felt like I had more in the tank, but my legs were so wobbly and the race had become so physical. I largely tried to hold lane 1 and be aware of people passing - a slight touch at this point could mean me losing my balance, falling, and walking away with the same result as Riverhawk from last year. The same college runner passed me again, threw me off balance a bit, and I settled in behind. I wasn't really kicking hard, I was desparately trying to hold onto the sub-8:40 and prevent a fall at all costs. Hit 1 to go. Made the bend in that same survival mindset, then finally felt safe to unleash a kick in the final 50, going by the college runner. Out of the corner of my eye, I noticed another runner charging down the stretch, I pushed a bit more, leaned and got him at the line. 8:37? I definitely got under, the question was what was the time.
34.5-33.5, not a grand kick by any means but enough to hang on. I got off the track immediately and stared at the timing display for my time to show. Either an 8:37 or 8:38. The first placer was listed as 8:42, which was clearly wrong. The times behind filled in, but weren't showing the top finishers. The lack of validation was bit frustrating. I headed back to the stands and checked the live results and those weren't working. No matter - I knew I had done it. I got a bit emotional, this barrier is probably the longest I've struggled with and the feeling of finally getting it , after 9 years of struggling in the event and missing it with a fall last year, felt like a massive weight off my shoulders. It also felt great that after a lot of pressure coming into it, I achieved it. And it being such a hard, physical race made it feel even more earned. I didn't just coast to any easy, paced sub-8:40. It was a crowded, physical race where I had to lock in multiple times to keep it alive.
This was not some exceptional breakthrough race on my part. It was sloppy, inconsistent and my close/kick wasn't anything special. It's totally plausible there were a few more seconds out there, and likely I would have run faster in a less crowded race. But it didn't matter. I took a low risk approach in the final 1K to avoid falling, and it was enough to achieve the goal. And that's all I needed for the day.
It's a great feeling to go for a cooldown knowing you accomplished what you came for. But I was especially happy going on this one with the extra weight of having that goal on my list for so many years. I came back and got my validation - 8:38.55 for 4th. Enjoyed a good ramen that night and experienced one of the biggest post-race highs I've had since high school. Even teared up a little bit. Took a few days to enjoy that one, then thought there's a lot more ahead - shifted my focus to the next one. Results.
Got in a good long run in NYC the next morning, exploring some new spots on various paths and parks in Upper Manhattan. Surprisingly lots of heated public restrooms. 19 miles with a 14 degree start and near 20mph wind, very cold.
USATF-NE Indoor Champs 5K
Breaking 8:40 in NYC was big for many reasons, but it also helped a lot with how I was scheduling racing. Not needing another attempt the following weekend meant I could use the next week to train, then run an indoor 5K at Harvard on the 22nd. Going into Wilmington Half on the 28th with a 5K race in my legs rather than a big mileage week and a long run would definitely make for fresher legs in North Carolina as well. I hadn't raced a track 5K in good shape since 2020, my current PR of 15:21 during a time trial when races had been cancelled due to COVID. I tried some in Spring 2024 in California, but just wasn't in good enough shape to do anything. Now with an 8:38, I was clearly in great shape. I didn't want to get too ahead of myself and call this sub-15 or bust, but it was certainly a possibility. That would be an amazing February to cross sub 8:40, sub 15, and sub-1:10 in the same month, all long time goals. My goal for this one would be a sub-15:10 but given I haven't PR'd since 2020 I'd probably be content with a PR. A rare race where I can have A, B, C goals (sub-15, sub-15:10, PR) where they are meaningful. Whereas Scarlet Knight was a true sub-8:40 or bust, either walking away ecstatic with that race or sorely disappointed.
I was coming off a 100 mile week like Scarlet Knight and definitely feeling some fatigue. Since Philadelphia I've had some issue with my right calf which I strained during the race. That was feeling very tight during the week and up until the race, although improving. Even on strides I could feel a bit and was a little nervous about it tensing up.
This was a loaded edition of the 5K. I've run the 3K here twice, in 2020 and 2023 but this would be my first indoor 5K since 2022. Harvard's track is 220y rather than 200m, so it throws off the splits a little. I think I barely made the fast heat, which I wasn't sure was a good thing but given my fitness at the time I thought it was better. 14 people in the heat, far more manageable than 21 from Scarlet Knight.
I don't remember any strict plan, other than hitting the 3K just over 9. I stayed at a hotel near the JFK/UMass red line stop. Race day transit was a bit more complicated than usual due to bus service replacing some of the rail stops, but I got to the Harvard track without issue. One great thing about doing a 5K this time was it was the first event, with a roughly 10:00am start, very different than waiting until 4pm or later and having to frequently monitor if the meet is running on time.
I think my warm-up was better timed this time, and I had plenty of time for strides/bathroom without just waiting around for time to pass. On strides, I could feel some tension in the calf which wasn't a great sign. I also got some last minute nerves. 25 laps? That didn't sound very fun.
Race went off and the leaders were clearly going for much faster than a sub-15. I went to the back immediately. The other guy just ahead of me let the others go and through 1K or so, we were well behind in last. It's not the most motivating feeling being in dead last and dropped, but the pace/effort felt right. I roughly monitored the splits and when we appeared to slow, I passed this guy and entered no man's land.
The race was a blur from there as I ran solo and the laps ticked by. I'd occasionally catch a straggler who went out too fast, including Sam Mills who I stuck with for a little bit before realizing he had also gone out too hard and I'd need to pass. When catching people in a track race, the best move is almost always to pass them immediately as they're slowing and you need to keep your momentum.
I felt pretty bad after the mile or so and it was hard to tell what pace I was as the track is 220y and I wasn't sure what the differential was to get my actual split. The laps went by quicker than I expected and before I knew, 10 to go. Then 8. Hurting quite a bit but a little more manageable to hold 5K pace than 3K. Passed a lot of people in the final mile, then realized I had a bit more and kicked it. Surprised to the clock tick over 15 and then get there in a 15:03.32. I got lapped by the winner. Results.
Ended up 11th place overall as 4 beat me from the second heat. This was an 18 second PR, and 25 indoors - by far the 5K I've ever run. It stung a tiny bit to miss out on sub-15, but I was definitely happy with the result. It just would have been really great to cross that off so early in the year. As far as I can tell, I ran fairly even. Like the 3K, there was no free ride to an easy sub 15. This got hard early, and I had to do all the work to keep myself in it. I think I raced this one fairly smart and judged it well. I had some calf tightness early but it never turned into an issue.
Got a nice long cooldown on the river paths, which were super crowded.
8:42 3K opener, 8:38 3K PR, and 15:03 5K PR - without question my best track season ever. Like last year's good track races, I didn't need to workout on the track once - getting in really good marathon shape did the trick. This was a great start to the year, before an immediate transition to the roads with Wilmington Half 6 days later.
