25:32, 11th place
Race Report Coming...
Run Houston
Saturday, July 16, 2011
Rockville Rotary Twilight 8K
The highlight event of the summer is here. My goal is to compete well and make a statement of what I'm capable of this fall. I'd like to run down some guys I haven't beaten before. The course isn't the easiest so it's hard to have a goal time, so I'm just going to concentrate on competing and running down as many guys as I can.
Sunday, July 10, 2011
MidSummer Night's Mile Race Recap and Training
I ran the mile in a new personal best 4:27.8 this past friday. It's been a long time since I've raced the mile. In fact, technically I haven't raced a mile since high school. I was decent at itin High School, I got down to 4:35 a couple times...but it never really was my event. I am an endurance guy. The longer the race, the tougher I am to beat. The more suffering I can endure.
Then again, I am also trying to get faster, and Joe's coach, Jerry, make an excellent point about a guy like myself racing a mile. "If you're going to try to run 4:40 pace for a 5k then
you need to run a mile at least in the 4:20's." And as you add the numbers, the faster 5k does the same thing: It translates to a better 10k, on to the half marathon. A half marathon
pace of 4:57 requires even that 5k to be pretty quick. The marathon is a little bit different, but strong performances in distances less than 26.2 do not hurt.
Onto the Race:
Beth wonderfully came to Rockville High School to cheer me on. The heats were 8 deep, and I was in the fastest one, so it was kind of tricky knowing when to warm up. After the
fourth heat I started my warm-up, and was thankful that the weather was holding out. It stormed and rained violently earlier, and I was unsure if this race was still going to be run.
But somehow, the clouds broke up, and even the sun was coming through as it was setting. As I got back I put on my ever so light Nike Zoom Victory Spikes and headed to the track to do some drills and strides.
The Red Fox, Paul, Andrew Jesien...this heat had some fast guys. Little did I know it would be the fastest in its 35 year history of the event.
The sun was just setting as we started. Paul was to rabbit the event and sccording to records he is a great pacer. Since the race was a full mile(1609 meters), we started 9 meters behind the line and were off. I found 6-8 guys with me all in a pack that I clung onto. This race was going to be fast. Jake Klim was right in front of me, Paul surged to the front, and a few other guys and Jesien in between. We came through the first lap in 67(which really was 65 or 66 since it was over 400m), and the crowds started to get into it. Second lap was maintenance and I worked my way to keep my position behind Jake. We came through 800 in 2:13/2:14 and continued our drive. I pushed the 3rd lap with Jake to stay with the pace of the leaders and worked past some runners falling off the pace. I could hear Wiggy yelling splits at 1000m but I couldn't figure out the pace...but I didn't need to...I just needed to stay with Jake. 1200 meters came up and people were really getting into the race now. Pretty awesome for an event that isn't that big...me and these other guys were giving it a new name. Jesien surged to the lead and never looked back...the guy is an olympic trials miler and one of the better runners in the country. By now, Paul was still running-looks like he decided to finish the race after all...he had planned to drop out at 1200 since he was rabbiting. I pulled up on Jake's right hip at 1200 and split 3:20.
He then made a surge and I went with him and tried to hang on. Hang on. Just hang on. 300 to go and I felt the race was on. Jesien was throwing the hammer down, leading, paul second, some other college or post-college guy 3rd...Jake and I passed one runner on the back straight to put us in 4th and 5th respecively. Joe was going nuts cheering as we had 200 meters to go. Do I have a kick? I thought...I've been doing all this long distance mileage...Then, off the turn, I felt the runner we past come up on me and he made a move sprinting by me with just over 100 meters to go...I cursed and saw immediately he was slowing down in front and I blew by him with 50 meters to go with a nasty kick, finishing just a half a second behind Klim.
4:27.8 was my final time in 5th. Jesien won in a meet record 4:19. Paul ran for
2nd in 4:24. Klim 4:27.2
I'm happy with how this went, and it was an 8 second PR. It's a good "spark" to get my legs going again for the 2nd half of 2011-and it was nice to have that kick.
This week was another lesser week of mileage, finishing up at 75 miles for the week. The week before was 80, so having 2 weeks of 80 or lower have allowed my legs to recover a bit and do some intensity. I have a 2nd race coming up for the summer, the Rockville Twilight 8K, which is the most competitive race of the summer pretty much.
After the mile on Friday, we all went out to Matchbox to get pizza, it was a good time and I treated Beth and I to our favorite chicken pesto pizza. We had about 10-12 of us and talked over the race, and other goofball things.
Saturday morning I met up with Luci at Old Angler's Inn for a long run on the towpath. She had planned on doing a pretty solid workout and I was happy to help her out. We started out easy and took to the trails that eventually went out to Great Falls. I felt remarkably good once I got warmed up. It was quite humid as well. We ran down to Great Falls and then agreed to turn back to Old Angler's(just under 40 min in) to grab some Accelerade. After getting some fuel, we went back out to MacArthur Blvd, and ran South for 5 miles before we would turn onto the towpath again. The sun was strong on MacArthur so once we turned back onto the Canal the shade felt nice. As we got onto the towpath we added on some miles before turning around to head back...we both wanted to get in 2 hours or so. We progressed in pace to 6:30s and began to press furthur. I could tell Luci was taking this no problem-her fitness certainly is progressing from last year-qualifying for the olympic trials marathon is a realistic and attainable goal for her. She wanted to work down to 6:15s so we proceeded to do so. Our last mile was 5:58 and the total distance was about 18 miles I would say.
Mileage next week will probably be in the 80-90 range.
Looking foward to the Twilighter.
4:27.8 was my final time in 5th. Jesien won in a meet record 4:19. Paul ran for
2nd in 4:24. Klim 4:27.2
I'm happy with how this went, and it was an 8 second PR. It's a good "spark" to get my legs going again for the 2nd half of 2011-and it was nice to have that kick.
This week was another lesser week of mileage, finishing up at 75 miles for the week. The week before was 80, so having 2 weeks of 80 or lower have allowed my legs to recover a bit and do some intensity. I have a 2nd race coming up for the summer, the Rockville Twilight 8K, which is the most competitive race of the summer pretty much.
After the mile on Friday, we all went out to Matchbox to get pizza, it was a good time and I treated Beth and I to our favorite chicken pesto pizza. We had about 10-12 of us and talked over the race, and other goofball things.
Saturday morning I met up with Luci at Old Angler's Inn for a long run on the towpath. She had planned on doing a pretty solid workout and I was happy to help her out. We started out easy and took to the trails that eventually went out to Great Falls. I felt remarkably good once I got warmed up. It was quite humid as well. We ran down to Great Falls and then agreed to turn back to Old Angler's(just under 40 min in) to grab some Accelerade. After getting some fuel, we went back out to MacArthur Blvd, and ran South for 5 miles before we would turn onto the towpath again. The sun was strong on MacArthur so once we turned back onto the Canal the shade felt nice. As we got onto the towpath we added on some miles before turning around to head back...we both wanted to get in 2 hours or so. We progressed in pace to 6:30s and began to press furthur. I could tell Luci was taking this no problem-her fitness certainly is progressing from last year-qualifying for the olympic trials marathon is a realistic and attainable goal for her. She wanted to work down to 6:15s so we proceeded to do so. Our last mile was 5:58 and the total distance was about 18 miles I would say.
Mileage next week will probably be in the 80-90 range.
Looking foward to the Twilighter.
Friday, July 8, 2011
OFFICIAL: 4:27.8, PR
1 1/95 1/12 2747 Andrew Jesien M 24 Rockville MD 4:19.3
2 2/95 2/12 2754 Paul Guevara M 24 Alexandria VA 4:24.0
3 3/95 3/12 2723 Chris Barnard M 22 Olney MD 4:26.0
4 4/95 1/15 953 Jake Klim M 30 North Bethesda MD MCRRC 4:27.2
5 5/95 1/8 2746 Chris Sloane M 28 Rockville MD 4:27.8
6 6/95 4/12 2757 Kevin Meehan M 24 San Francisco CA 4:29.5
7 7/95 5/12 2758 Will Palmer M 22 Bethesda MD 4:30.1
8 8/95 2/15 2755 Dickson Mercer M 30 Washington DC 4:30.6
9 9/95 2/8 2716 Jason Myers M 25 Alexandria VA 4:35.4
10 10/95 6/12 458 William Orndorff M 20 Rockville MD MCRRC 4:35.9
11 11/95 7/12 2741 Reagan Lynch M 22 Gaithersburg MD 4:37.1
12 12/95 8/12 764 Daniel George M 24 Bethesda MD MCRRC 4:37.1
13 13/95 9/12 702 Alex Booth M 23 Bethesda MD MCRRC 4:41.4
14 14/95 3/15 959 Steven Moore M 33 Kensington MD MCRRC 4:43.5
15 15/95 1/7 2753 Nathan Austin M 10 Rockville MD 4:49.0
16 16/95 1/2 299 Kevin Yates M 39 Olney MD MCRRC 4:56.3
17 17/95 1/13 441 Mark Neff M 48 Derwood MD MCRRC 4:56.7
18 18/95 2/13 452 David Haaga M 49 Rockville MD MCRRC 4:57.1
19 19/95 4/15 730 James Fogg M 32 Kensington MD MCRRC 4:58.1
20 20/95 3/8 948 Quentin Glorieux M 27 Potomac MD MCRRC 4:59.4
2 2/95 2/12 2754 Paul Guevara M 24 Alexandria VA 4:24.0
3 3/95 3/12 2723 Chris Barnard M 22 Olney MD 4:26.0
4 4/95 1/15 953 Jake Klim M 30 North Bethesda MD MCRRC 4:27.2
5 5/95 1/8 2746 Chris Sloane M 28 Rockville MD 4:27.8
6 6/95 4/12 2757 Kevin Meehan M 24 San Francisco CA 4:29.5
7 7/95 5/12 2758 Will Palmer M 22 Bethesda MD 4:30.1
8 8/95 2/15 2755 Dickson Mercer M 30 Washington DC 4:30.6
9 9/95 2/8 2716 Jason Myers M 25 Alexandria VA 4:35.4
10 10/95 6/12 458 William Orndorff M 20 Rockville MD MCRRC 4:35.9
11 11/95 7/12 2741 Reagan Lynch M 22 Gaithersburg MD 4:37.1
12 12/95 8/12 764 Daniel George M 24 Bethesda MD MCRRC 4:37.1
13 13/95 9/12 702 Alex Booth M 23 Bethesda MD MCRRC 4:41.4
14 14/95 3/15 959 Steven Moore M 33 Kensington MD MCRRC 4:43.5
15 15/95 1/7 2753 Nathan Austin M 10 Rockville MD 4:49.0
16 16/95 1/2 299 Kevin Yates M 39 Olney MD MCRRC 4:56.3
17 17/95 1/13 441 Mark Neff M 48 Derwood MD MCRRC 4:56.7
18 18/95 2/13 452 David Haaga M 49 Rockville MD MCRRC 4:57.1
19 19/95 4/15 730 James Fogg M 32 Kensington MD MCRRC 4:58.1
20 20/95 3/8 948 Quentin Glorieux M 27 Potomac MD MCRRC 4:59.4
Thursday, July 7, 2011
Friday Night Mile
latest news:
Georgetown Running Company will be sending some runners out to the MidSummer Night's Mile tomorrow evening. Jake Klim(the Red Fox) will be there along with Paul Guevara(2:21 marathoner), Dickson Mercer, and a few others rabbiting the race.
Klim owns the record of 4:22. He is returning to form after a year off due to a rough injury. His goal is to break 4:30.
For me to run a mile well, I need to go out pretty strong and run pretty even(or slightly negative split)...I am not a runner who sits back the whole race and kicks the last lap like Jim Ryun did. My plan is to run even and aim to run 66s for the first 2 laps(2:12), and then negative split 65 and 64 the last 2 laps.
Aiming to run anywhere between 4:20-4:25.
Georgetown Running Company will be sending some runners out to the MidSummer Night's Mile tomorrow evening. Jake Klim(the Red Fox) will be there along with Paul Guevara(2:21 marathoner), Dickson Mercer, and a few others rabbiting the race.
Klim owns the record of 4:22. He is returning to form after a year off due to a rough injury. His goal is to break 4:30.
For me to run a mile well, I need to go out pretty strong and run pretty even(or slightly negative split)...I am not a runner who sits back the whole race and kicks the last lap like Jim Ryun did. My plan is to run even and aim to run 66s for the first 2 laps(2:12), and then negative split 65 and 64 the last 2 laps.
Aiming to run anywhere between 4:20-4:25.
Wednesday, July 6, 2011
2011 Spring Rankings-DC, MD, VA
The Spring 2011 Rankings are here.
in red is =PR=
blue is Georgetown
and purple is Pacers
Georgetown is the obvious powerhouse with PR and Pacers dueling out second place. A big loss is Adam Condit, who ran with me during much of the Cherry Blossom 10 Mile Race, who moved recently. Aaron Church, however, who is not ranked, is on a comeback for the fall and has been racing well. This time around I got ranked 24th, which is great since last year I was 39th. There are a lot of good runners in the area and it's been quite a competitive year so far.
1 Endale, Abiyot 24 Silver Spring, MD
2 Nightingale, David* 25 Washington, DC
3 Towett, George** 26 Virginia Beach, VA
4 Berdan, Dave 29 Owings Mills, MD
5 Feysa, Birhanu* 29 Silver Spring, MD
6 Tefera, Demesse* 29 Washington, DC
7 Flynn, Ricky** 23 Lynchburg, VA
8 Dusen, Karl 28 North Bethesda, MD, GRC
9 McDougal, Jordan 23 Culpeper, VA
10 Rodriguez, Bert** 31 Arlington, VA, Pacers
11 Flynn, Brian 27 Weyers Cave, VA
12 Komen, Wilson* 33 Washington, DC
13 Wardian, Michael*** 37 Arlington, VA
14 Megerssa, Gurmessa** 31 Washington, DC
15 Luff, Samuel* 24 Rockville, MD, GRC
16 Hutchinson, Seth** 27 Charlottesville, VA
17 Wiegner, Joe 29 Rockville, MD, GRC
18 Baressi, Matt 28 Falls Church, VA, Pacers
19 De Heer, Dirk 30 Silver Spring, MD, GRC
20 Hurt, Charlie 27 Richmond, VA
21 Burnham, David 26 Arlington, VA, GRC
22 Saunders, Rich 22 Alexandria, VA
23 Condit, Adam 28 Ashburn, VA, =PR=
24 Sloane, Christopher 27 Rockville, MD, =PR=
25 Meeker, Dustin 29 Baltimore, MD
26 Mercer, Dickson 29 Washington, DC, GRC
27 Carr, Allen 27 Washington, DC, Pacers
28 Renjifo, Carlos* 28 Columbia, MD
29 Cherry, Brandon* 28 Washington, DC
30 Miller, David 27 Arlington, VA, =PR=
31 Wertz, David 35 Arlington, VA, GRC
32 Grout, Alexander* 24 Williamsburg, VA
33 Burke, Edmund* 41 Burtonsville, MD, Pacers
34 Foster, Ryan* 25 Arlington, VA, Pacers
35 Belford, Luke 28 Nottingham, MD
36 Sovonick, Andy* 24 Gaithersburg, MD, GRC
37 Wingo, Joey 24 Mechanicsville, VA
38 Henry, James 28 Silver Spring, MD
39 Murphy, Patrick 26 Washington, DC, GRC
40 Viviani, Will*** 29 Arlington, VA, Pacers
41 Whitlow, Dustin 24 Arlington, VA, =PR=
42 Aramayo, Ed 24 Baltimore, MD
43 Buschman, Mark 26 Ellicott City, MD
44 Carroll, Ryan** 28 Portsmouth, VA
45 Hryvniak, David 26 Chesapeake, VA
46 Brown, Karsten** 37 Front Royal, VA
47 Toland, Hugh*** 30 Fairfax, VA, =PR=
48 Fitzgerald, Jason 27 Silver Spring, MD
49 Deak, Ryan** 25 Burke, VA
50 Boyd, Wyatt**26 Washington, DC
51 Wegner, Michael* 14 Columbia, MD
52 Ciarfalia, Andrew 28 Reston, VA
53 Nevarez, Elias 27 Arlington, VA
54 Colaiacovo, Mike 41 Ellicott City, MD
55 Ethica, Kumsa 27 Washington, DC
56 Green, Jake* 26 Reston, VA
57 Logan, Matthew 25 Washington, DC
in red is =PR=
blue is Georgetown
and purple is Pacers
Georgetown is the obvious powerhouse with PR and Pacers dueling out second place. A big loss is Adam Condit, who ran with me during much of the Cherry Blossom 10 Mile Race, who moved recently. Aaron Church, however, who is not ranked, is on a comeback for the fall and has been racing well. This time around I got ranked 24th, which is great since last year I was 39th. There are a lot of good runners in the area and it's been quite a competitive year so far.
1 Endale, Abiyot 24 Silver Spring, MD
2 Nightingale, David* 25 Washington, DC
3 Towett, George** 26 Virginia Beach, VA
4 Berdan, Dave 29 Owings Mills, MD
5 Feysa, Birhanu* 29 Silver Spring, MD
6 Tefera, Demesse* 29 Washington, DC
7 Flynn, Ricky** 23 Lynchburg, VA
8 Dusen, Karl 28 North Bethesda, MD, GRC
9 McDougal, Jordan 23 Culpeper, VA
10 Rodriguez, Bert** 31 Arlington, VA, Pacers
11 Flynn, Brian 27 Weyers Cave, VA
12 Komen, Wilson* 33 Washington, DC
13 Wardian, Michael*** 37 Arlington, VA
14 Megerssa, Gurmessa** 31 Washington, DC
15 Luff, Samuel* 24 Rockville, MD, GRC
16 Hutchinson, Seth** 27 Charlottesville, VA
17 Wiegner, Joe 29 Rockville, MD, GRC
18 Baressi, Matt 28 Falls Church, VA, Pacers
19 De Heer, Dirk 30 Silver Spring, MD, GRC
20 Hurt, Charlie 27 Richmond, VA
21 Burnham, David 26 Arlington, VA, GRC
22 Saunders, Rich 22 Alexandria, VA
23 Condit, Adam 28 Ashburn, VA, =PR=
24 Sloane, Christopher 27 Rockville, MD, =PR=
25 Meeker, Dustin 29 Baltimore, MD
26 Mercer, Dickson 29 Washington, DC, GRC
27 Carr, Allen 27 Washington, DC, Pacers
28 Renjifo, Carlos* 28 Columbia, MD
29 Cherry, Brandon* 28 Washington, DC
30 Miller, David 27 Arlington, VA, =PR=
31 Wertz, David 35 Arlington, VA, GRC
32 Grout, Alexander* 24 Williamsburg, VA
33 Burke, Edmund* 41 Burtonsville, MD, Pacers
34 Foster, Ryan* 25 Arlington, VA, Pacers
35 Belford, Luke 28 Nottingham, MD
36 Sovonick, Andy* 24 Gaithersburg, MD, GRC
37 Wingo, Joey 24 Mechanicsville, VA
38 Henry, James 28 Silver Spring, MD
39 Murphy, Patrick 26 Washington, DC, GRC
40 Viviani, Will*** 29 Arlington, VA, Pacers
41 Whitlow, Dustin 24 Arlington, VA, =PR=
42 Aramayo, Ed 24 Baltimore, MD
43 Buschman, Mark 26 Ellicott City, MD
44 Carroll, Ryan** 28 Portsmouth, VA
45 Hryvniak, David 26 Chesapeake, VA
46 Brown, Karsten** 37 Front Royal, VA
47 Toland, Hugh*** 30 Fairfax, VA, =PR=
48 Fitzgerald, Jason 27 Silver Spring, MD
49 Deak, Ryan** 25 Burke, VA
50 Boyd, Wyatt**26 Washington, DC
51 Wegner, Michael* 14 Columbia, MD
52 Ciarfalia, Andrew 28 Reston, VA
53 Nevarez, Elias 27 Arlington, VA
54 Colaiacovo, Mike 41 Ellicott City, MD
55 Ethica, Kumsa 27 Washington, DC
56 Green, Jake* 26 Reston, VA
57 Logan, Matthew 25 Washington, DC
Tuesday, July 5, 2011
June Summary and July Training
June was a great month of just pure volume and general running with no real workouts. The June weeks were 98, 90, 105, 118, and I averaged 103 miles/week. I have a good foundation set, and now I am adding workouts for July with a little less mileage. Furthur out, August will be the toughest mountain to climb. Last week I hit 80 miles with a 6x400 track workout. The thing that's great about my adaptation to training over the past 2 years is that 80miles/week doesn't seem so high to me anymore. The goal for July is to use the foundation I have built by running reasonable mileage(80-90 mpw) while working on the gears and efficiency by introducing speedwork and formwork. One of the main reasons I am running a 1 mile track race this friday is not because I am a miler(it is stretching the limits of the shortest distance race I can run well at)...but because it will help me improve as a runner-along with track work-improve my form, stride, turnover, and power in my stride. It's all about efficiency, at the end of the day, this will translate to helping me become a better runner, and running well at the events that I excel in.
Today I did a workout of 1x400, 1x800, 1x400, with 3 minute rest, hitting 66, 2:14, and 64 respectively. I wanted the 800 to be faster but I think it was good enough.
Today I did a workout of 1x400, 1x800, 1x400, with 3 minute rest, hitting 66, 2:14, and 64 respectively. I wanted the 800 to be faster but I think it was good enough.
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