Today

Did bout 1000m loops 300 recover 400 tempo and 300 race pace and did that 6 times felt great bout 20 min up and 20 min back

Monday

50min nice and easy

sunday

45 min on sunday nice and easy

SUNYACS Potsdam

Beat Potsdam atleast

ran 28:56 and did really well in that rain and wind and nastyness. 17:30 around there at 5k it was good but the wind help me back.

Potsdam

Ran up at the indoor track 20 min and got in 6 straights

thursday

day off but wanted to crank in a lil time 15 min to keep the legs goin

Wow last wed

Short run if i remember 45 min legs felt heavy

Today

Afternoon run only...2 by 400 1000 2000 tempo 1000 2 by 400

Didnt feel good toward the end legs felt weird i dont know

monday

Last morning practice 20 min and meditate

45 min in the afternoon

Sunday

Long run up and around on the aquaduct an hour and 10 minutes

Saturday

Did 50 min with spurts in them

Last friday wtf

Ran 20 min in the morning

Aternoon i think we ran 45 i cant remember for sure

Yesterday once again

I gotta keep remembering to update just got so much to do after practice.

Did 20 min in the morning and then meditate like yesterday

45 min in the afternoon just me and rob went north cuz the rest wanted south we always go south ugh.

Last Hard Workout Day

30 minutes in the morning

8 by 1000m in the afternoon at the gardens it was cold and mucky and slippery and just was not in rhytmn at all

3:25

3:25

3:21

3:18

3:18

3:17

3:16

3:14

Legs are gonna hurt.

Monday day off

Did about 30 minutes down and around campus nice and easy

Sunday run

1 hour and 30 minutes up with harry and the guys felt really tired and dehydrated but it wasnt bad gonna watch football the rest of the day.

Hamilton INvy

Ran 29:34 started out with a 5:37 mile but it was at about 90 and all the times were really slow and people were dying all over the course. I finished 33rd but I felt rather good to hang out and finished first on the team and 3 races in a row under 30. Next step is PRing at Potsdam and I cant wait to do it cuz its guranteed to be alot cooler than all our races already.

Friday

20 min run that included 4 by 200 strides at 42 pace

yesterday again

Did 30 in the morning

Mad easy 52 in the afternoon

Speed day SPEED!

30 minutes in the morning

8 by 1000 in the afternoon

3:30
3:30
3:30
3:28

Then 2nd set was suppose to be faster

3:20
3:20
3:20
3:17

Felt great 3 min rest in between and 4 in between sets

YAY today

So today 30 min in the morning and 58 in the afternoon was really fast and quick and everything else

Sunday

Long run did 1 hour and 35 just cruising along

Geneseo Invy

Felt good up until 2k left my chest just hurt and was pounding and nose stuffed out immediately. Ran out in a 5:35 and latched on to this Geneseo runner for the whole thing except for the last 1k it wasnt too bad but later in the day so maybe ya.

Time: 29:00

Friday

30 min and strides in the morning 200s 4 times at 40 seconds

Wow way late with these...Thursday

Had the day off sick!

nice

35 min in the morning

40 min in the afternoon with hills and downhills

tomorrow is my first day off since june 4th that is almost 4 months straight of non stop running atleast once a day sweet!

200th Post

Yay 30 min in the morning

Ran from the end of the rail trail in rosendale back in 57 and change. Did 30 60 90 60 30 with 30 sec recovery in between each one and did it 4 times legs were sluggish from yesterday

Monday

Did 6 by 1000m Intervals with 6 min rest

330
330
329
327
326
321

I led pretty much the entire thing and the legs felt good. A bit of a dry mouth in the heat but thats ok. Cant wait to race Geneseo feeling good things.

Sunday

Run on my own did hs loop nice 40 minutes easy and slow its about 5 miles.

Sunday

Run on my own did hs loop nice 40 minutes easy and slow its about 5 miles.

Saturday

Long run 1 hour and 20 minutes to eagle point legs felt dead then went to c AP run at Bowdoin park and it was nice and recruiting was good.

Friday easy

30 minutes in the morning

55 minutes in the afternoon felt good

Track work day

Did 30 minutes this morning which was nice and smooth.

This afternoon was 5 by 1 mile and 1 minute recovery in between.

Kept them between 5:50-5:54 the entire time. I was the only one that finished all 5 and I ran them virtually by myself but Jay was there for 2 of them and Alex was with me for the first one. Felt good. Got 8 minutes in the ice bath too and that felt good. Raring and ready to go for another run tomorrow!

Yay today

30 minutes in the morning easy

The afternoon was an hour easy.

Tuesday

Ran 30 something in the morning and I was sick so its ok.

Did 8 400s in the afternoon. 30 min in spring farm then the 400s on rolling hills around 77 78 and then 30 min back.

Monday

Did the high school loop around 37 minutes

Yesterdays run

Went with Jay and Greg up to duck pond.

Did 55 minutes and 10 seconds. Legs are ok gonna go out and do the bridge and back for todays run.

NYU Invy at Van Cortland

Ran amazing weather was nice and it rained a lil bit toward the end of the guys race. I felt amazing a bit windy in some directions but barely noticeable.

28:57

Woot woot felt great. Once I hit the top of Cementary hill I knew I was good and I was gone and no one was going to catch me. Just felt amazing. 1st mile was 5:47 and 2nd was 11:20. The hill slowed me down a lil bit but otherwise I ran those downhills as fast as possible.

Feel amazing even during the cool down.

Friday

25 minute run and 4 by 200 around 39 seconds felt pretty good ate well today too

Thursday

Legs didnt feel so good

35 minutes in the morning

40 minutes in the afternoon feeling sluggish

todays run

35 minutes in the morning

afternoon and nice 1 hour and 1 minutes

Tuesday

35 minutes in the morning

Afternoon fast up to awosting and faster back around 46 round trip. 7 miles about

Monday

Short run 4.5 miles bridge and back 36 min

Long Run

12 miles Time: 1 hour 23 minutes really tired and saw the S.O.S. race and it was fun ready for some football!!!!

Race yesterday

31:35 finished 25th and a lot more teams came and it was unbearable hot with ppl passing out and falling all over the place. I got a bit sick afterwards and passed out when I got back to campus. Finished 2nd on the team felt good the 4th mile though and the beginning of the 5th and then died. Just felt like shit just too hot. Finished 8th as a team out of 11.

Day before Race Day

30 mins in the morning and 30 in the afternoon and 4 by 200 cant wait to race!

Yesterdays Run

An hour nice cuz we had the mornings off

THursday 3 days til race day

Did 35 minutes in the morning closer to 5 miles this morning.

Did the fartlek. 30 sec on 30 sec recovery 60 30 90 30 90 30 60 30 30 30 and did that 3 times the 30 always the recovery. It was sweet no practice tomorrow morning

Double day

Ran in the morning about 4-5 miles to the bridge and back.

Ran at under cliff over cliff. Ran 20 min to warm up. Did hill repeats on Godzilla with 6 1 mintues on with 3 min recovery then 8 30 second with 2 recovery. Then about 22 minutes back to the vans. Legs feel good bit tough trying to sprint. Im not much of a sprinter anyways

Hiking and running

Went hiking in the mountains with brittany. Went up castle point and then back hamilton. We ran a bit of hamilton back down and took it easy cuz it was rocky so i got some running in.

Long Run

14 miles

Time: 1 hour 43 min

Friday run

NCAA day off and it was nice. Did short 4-5 miles 33:01

Thursday runs

Ran nice and easy in the morning a bit over 31 minutes

Did uptempo later by awosting falls it was nice. 5 minute on 1 recovery for 5 times it was good.

Wed easy day

Morning did 30 and change around 4 miles.

Time: 58:37

Long run in the bad heat felt good though.

Runs

Morning was 4 miles a bit longer than yesterday morning. 30:46 came back faster.

In the afternoon did 15 min warmup then did 4 by 200 and 8 by 300. 200s were between 35-38 and the 300s were 56 and the last one 54 all even. We all ran good. Sideburns is hurt so we just have 5.

Nice Monday

Morning did around 4. 30:25
Felt a bit sluggish but I do every morning.

Nice bridge and back on the North trail. 50:11.

Sunday Longish Run in the mountains

Ran to the dual-athalon. It was fun got to hang out at the same place as last year. Not as hot as yesterday thank god.

Went and did Castle Point then around Awosting Lake and then back green train.

Bout 12 miles I guess

Time: 1 hour 18 minutes

Saturday run

Went out 40 minutes nice and easy about 6K.

Did 5 minutes on one minute recovery times 4.

Did them all about 6:30 pace.

Rob, Alex, and Me were together for most of it I dropped back due to the heat in the last one in the last couple of minutes to just try and hold it together. Dan was back a ways and Tim and Sideburns was way back.

31 minutes to get back and everything.

Practice day 2

Morning was 41:08 run. Did 8 by 100 strides. I felt pretty good.

Afternoon did warm up of 20 minutes.

6 by 400 Between 78 on the last one and 83 on the first. With 3 min recovery. Was behind all the guys except Rob.

8 by 200 Between the last 34 and the first 38. With 2 min recovery. Was with Rob and Alex and Tim and Rob did not continue most of them.

Did 30 minute cool down that hurt bad.

First Day of Practice

Ran in the morning a nice 20 minutes felt good.

Ran 45 minutes in the afternoon went out 22 and came back in about 21 and it was good. Everything seems good just a bit sore from getting off pavement.

Wed Run before official first day of xc practice

I do not know the distance but I have an estimate. I ran from the back of Deyo up to the road and took a right and went all the way down to Jansen Road and took a right there. Then took that to the end and cross the road and down to the rail trail. Took the rail trail to the road and then followed the road back to the rail trail again. Then went all the way up Main Street back on to the original road I first turned on and back to the back of Deyo. Somewhere around 6 miles I think. The rest of the guys went to Split Rock and biked up there so I couldnt go. Girls I havent heard from.

Time: 43:58

Back in NP

Time: 30:26

Did 6 min warm up then 10 by 1 minute by 1 minute rest. Felt good to be with the team. Did some puddle running and it wasn't anything too hard. GREAT TO BE BACK!

AP Run

Ran witht he APXC team the one that runs this section 2.

Time:42:22

Did about 6 miles did the old mill run and then the treck around the school and fields. Ran pretty hard in the beginning and then last mile we relaxed and took it nice and easy to cool down. Did a warm up then stretched then drills then actually ran and felt good.

Packing now and off to NP tomorrow to the team that runs SUNYACS down in NP!

Long Run Sundays

Finished up the program with the 17 miles. Felt good finished nice and strong.

Time: 2 hours 10 minutes and 48 seconds

total mileage for the week is 74

total mileage of program is 693.1

I can not wait to be back Tuesday!

Running with the AP XC team tomorrow morning.

Run

Did 4 miles becuz I worked all morning was going to do 6 until my foot hurt after work.

Time: 31:23

PM Run

Ended up staying home cuz its hot and everything and I wanted to save money.

4 miles

Time: 31:29

Felt really sluggish

AM Run

7 mile run a bit tired and legs were tired heading to Saratoga for the races for the rest of the day so I might be lucky to get a run in late who knows. I got to work really early tomorrow morning so wont get a run then either so we shall see.

Time: 55:36

AM Run

Did 10 miles MP and felt pretty good.

First segment of 5 miles was about 37:50 so about 7:30 mile pace and that is saying a lot since there are 4 hills and one of them lasts an entire mile.

Second segment of 5 miles is a bit faster ran that in about 34:45 which is about a 6:57 mile pace and that has about 4 hills as well just not as drastic.

Felt really good a bit over exertion toward the end due to it being downhill for the middle of the last mile but other than that. My legs are not that tired at all and my breathing never wavered at all.

Total Time: 1 hour 12 minutes and 13 seconds

PM Run

4 miles nice and easy after work.

Time: 31:13

AM Run

Time: 53:30

Felt rather good toward the end. Started out above 8 minute miles for the first 3 miles and then went way under. I dont know why just happened.

PM Run

4 mile run felt effortless the entire way woot woot.

Time: 29:39

AM Run

8 miles and did some strides and felt really good.

Time: 1 hour 1 minute and 30 seconds

AM Run

Still in a lil pain waking up. Put on the new shoes to break them in this week and they felt amazing.

Time: 38:56

Legs kinda tired

Long Run Sundays

Time: 2 hours 12 minutes and 15 seconds

Went out a bit faster. Leg hurts again. Below the calf to the ankel. Like sharp pain when I move it. Does not hurt bad at all when I run. O well....talked for bout 2 and a half miles just to get my mind off the milege and it worked.

two weeks in a row with 72 mile weeks

PM Run

In the heat of the summer did the 4 miles right after getting out of work late.

Time: 30:49

Legs felt alright.

AM Run

So the leg felt a lot better this morning and that night off made me feel a lot fresher than usual which is good. I gotta get ready for work but I did 6 miles then going to do 4 right after work then head to brittanys to take care of her again.

Time: 47:33

AM Run

Did the longer run this morning. 7 miles in the pouring rain. I must have cramped up and twikked something in my right leg cuz my knee and calf are in some pain. Im gonna have to ice and take tonight off. I gotta take care of Brittany all afternoon too so Im gonna be on my feet and its gonna hurt.

Time: 54:01

PM Run

Ran 4 miles and thought I would go over the hill that I normally did during phase 1 and 2 and I found that it is still really stressful. I was going at a brisk pace and was about 20 seconds fast up until the hill and then once I got to the one mile mark I was 30 seconds over 8 minutes. I cant believe it I was so frustrated cuz I was fast and I was just keeping that pace and then I ended up slow. Then I was even for the next two miles. So I had to push the last mile and it sucks if I ran the other 4 miles loop I would have been around 29:30 at the pace I was going. It sucks cuz now I realize how much harder I worked during the first phase and second phase that I really did not have to put in and stress myself out more. I learn now not to do that loop. Lesson learned.

Time: 31:22

AM Run

10 miles MP

Time: 1 hour 15 minutes and 42 seconds

It seems to me that the longer runs work out better schedule wise in the morning. But I feel it involves a lot more effort to do than it would in the afternoon. The afternoon runs are pretty much effortless but if I did them in the morning it would be a lot harder.

Last Nights Run

Missed the blog but did 4 miles

Time: 30:26

Legs felt effortless

AM Run

Totally absolutely utterly exhausted when I woke up. 6 hours of sleep after rocking out for 12 hours with the amazing Big Day out at spac. Amy Lee and Lacey Mosley were amazing and Korn was out of this world along with HellYeah and Atreyu.

8 miles

Time: 1 hour 3 minutes and 12 seconds

It was down pouring for the first 5 miles too and I had to go to the bathroom which hurt too it was bad lol.

AM Run

7 miles

Time: 52:47 felt slow toward the beginning but got better.

Will not be here the rest of the day gotta leave at 11 for the concert at 1 at spac! BIG DAY OUT 2007 FAMILY VALUES TOUR WOOT WOOT

KORN EVANESCENCE FLYLEAF TRIVIUM HELL YEAH ATREYU(SP) AND A COUPLE MORE BANDS BEST CONCERT OF THE SUMMER HELLS YES!

AM Run

Ugh so exhausted. I did everything possible to recover though. Stretched a couple of times yesterday...used ice...went in the pool and stood around...swam for a couple of minutes...used massage stick...ate alot...slept 10 hours...and drank 2 liters of water and then some more and gatorade and still felt like shit and tired as hell running today.

5 miles

Time: 41:56

Long Run Sundays

Was a nice day to wake up. Watched Arod hit his 500 and Bonds hit 755. The crazy Busch race was good yesterday even though I think Robby Gordon took the yellow flag cuz u saw it waving and then he spun out but they should not have let him stay in 2nd and just spin the other guy out cuz they knew it was going to happen and he had a chance. O well.

54 when I woke up this morning. Did 17 miles and first mile was like 9 minutes took a while to heat myself up to around 26 minutes. Was about 2 minutes off the pace around 10 mile mark.

Time: 2 hours and 15 minutes and 1 second

Last mile was nice about 7:10 felt really good. Relaxed most of the way.

PM Run

Nice and easy relaxing 4 miles right after work.

Time: 31:06

Nice and smooth with lil effort. Long run tomorrow woot woot!

AM Run

Started out and felt mad tired and the legs were really heavy. They hurt for a while and I did not think I could do the entire 6 miles I just felt so weak. So I did it anyways and tried my best.

Time: 44:34

It was tough. Gotta work later and then run again.

PM Run

Must have had some pent up energy. Got a run in between thunderstorms after the huge heat wave. I do not feel tired at all and didnt the entire time. It was mad humid though. I could see the fog and the breeze blowing it toward me as I ran. The pockets of hot and cold air I felt hitting me and passing me and saw it it was amazing.

4 miles
Time: 29:20

Legs feel great time for dinner mad hungry!

AM Run

Hot and humid needs to rain or something to get below 90 degrees around here. I twikked something in my left calf yesterday afternoon so I did not run not to mention it was above 100 for 50% of the day. Did 7 miles in the hot humid air today.

Time: 51:55

Even with the hills it seems its a fast 7 mile course I dont know why cuz no matter where I go its hills here.

AM Run

10 miles MP

Time: 1 hour 13 minutes 55 seconds

Felt pretty good last two miles hurt but otherwise felt good.

AM Run

8 miles

Time: 1 hour 2 minutes and 27 seconds

Felt pretty good. A lot of hills cuz I ran to Brittany's house. The last 3-4 miles is all up hill. About 12 hills on the way there and 3 downhills thats bout it.

PM Run

Did it at Brittanys house at 345 and it was mad hot and its a hilly road.

Time:30:34

Was not that bad but it was mad hot and the hills were bad but it wasnt bad.

AM Run

Blogging late from this morning.

Did 7 miles cuz I knew it would be hot. Wasnt bad.

Time: 50:37

Didnt feel bad at all.

AM Run

5 miles

39:37

Legs felt heavy toward the beginning but got better as the time went on. Still humid out.

Oops long run

Well I finally found out that the 10 mile loop that I have been doing is actually 10.3 miles so I have been doing .3 miles extra every Sunday run up to this point. Which means my 10 mile splits are off so my fastest is probably more around 1:12 rather than 1:14 or even faster. O well atleast I know now. So just add .3 to all sunday runs.

15.3 miles today

Time: 1 hour 57 minutes 54 seconds

Felt good though lil tired but good.

Am Run

Did 6 miles this morning and was really tired and legs felt heavy.

Time: 46:21

COmpany coming over so gotta get ready.

PM Run

6 miles

Time: 46:43

Started out nice and easy then toward the last 2 miles it started to thunderstorm and the sun went down after about 2 miles so I had to pick up the pace a bit. Going to run tomorrow morning but have company sleeping over so I wont run in the afternoon and sunday will be a long run while everyone is still sleeping.

AM Run

4 miles nice and hot and muggy out

Time: 30:44

PM Run

4 miles

Time: 30:28

Felt descent going out and then coming back felt better and better. Got a bit faster toward the end. Felt good. Hot out though.

Am Run

Did 8 miles MP. Started out quite fast but then the heat got to me and couldnt push as hard as I would have liked. I gutted it out though.

Time: 1 hour and 1 minute and 44 seconds.

It was alright glad to get it done this morning. Doctors appointment later for physical and shoulder and then I can send stuff in finally.

PM Run

Did 6 miles in hazy hot and humid 90 something degrees.

46:51

Felt pretty good a lil tired gonna try and do 8 tomorrow morning before it hits 96 tomorrow.

AM Run

Felt a bit tired starting out but felt better and better as I ran. I did 4 miles.

Time: 29:12


Spider pig spider pig does whatever a spider pig does...cant wait til friday

PM Run

7 miles with strides

52:05

Most of the first 4 miles is uphill and the rest is relatively downhill. Felt good coming back.

AM Run

Time: 31:14

Felt tired from Sunday still going out in a few minutes for the second run cuz Im posting late. Hopefully legs feel a bit less tired gonna do a lil hilly course.

AM Run

I did 6 miles by accident so an extra mile wont hurt. Legs felt heavy and tired.

Time: 47:55

Long Run Sundays

Time: 1 hour 54 minutes and 49 seconds

About 4 minutes faster than last week. I felt a lot better and alot better finishing too. Overall I feel pretty good.

Total milege about 67 miles.

AM Run

Did 6 miles.

45:50

Will be working this afternoon and night so no run later.

YAY 101 posts

Time: 44:14

6 miles felt pretty good. It was cool out with a strong head wind. Legs feel good along with the breathing. Shoulder still a bit in pain but I am working through it. I will get the longer run in tomorrow morning but I work all night and then Sunday I will get that 15 in. Should be a lil higher milege week almost 70. Schedule says 73 and I plan to hit it next week aslong as plans go well.

AM Run

Did 4 miles

31:08

Feeling better still hurting a lil bit.

PM Run

Did it pretty early like 4. I did 4 miles.

30:04

Felt really loose. Neck is ok just the shoulder and right arm. Cant lift anything.

AM Run MP

Did not run last night cuz I was still in pain and decided to just give it a rest and see if it helped.

Woke up this morning feeling a lot better than I did the day before. My neck does not hurt as much.

So I started out just going for 4 miles and I was like half a asleep and then I decided its not hot out Im going for all 8. So I decided that around 2 miles already in and then just double backed a bunch of times to get 8 off of a 4 mile distance. I have been doing that a lot lately keeps longer runs less boring.

Time: 59:26

Shoulder feels tight but neck feels good.

AM Run

Did 6 miles cuz the neck and shoulder still hurt and I might not run this afternoon and just let it heal so I did the longer run especially since I have to work this afternoon.

Time: 46:08

PM Run

7 miles

Was hot and humid blah.

Time: 51:42

Shoulder and neck a lil bit better. Shoulder hurting more than neck. Its swollen and tight.

AM Run

4 miles

Time: 30:09

Felt pretty good running. Neck and shoulder feels a bit better.

AM Run

5 miles

Time: 37:55

Slept in an extra hour and a half. Neck is still a mess and my shoulder. It really sucks cuz it hurts to swallow.

Long Run Sunday

1 hour and 58 minutes and 32 seconds

Hit 10 miles around 1 hour and 20
13 around 1 hour and 42

A lil faster than 8 minute mile pace. Hung around it for a while not at the beginning. It is a really hilly course so that played in. Legs were dead around 5-6 miles and back locked up around 10. Gonna go enjoy the day

PM Run

Felt really slow. Worked all morning and afternoon so I did about 2 miles of stuff there.

6 miles

Time: 46:58

ugh tired.

PM Run

Ran a nice 6 miles bit tired now gonna relax the rest of the night just feel stressed out.

Time: 43:23

AM Run

4 miles pretty easy felt a bit tired after last night.

Time: 30:58

Legs still feel a bit sluggish from sunday.

PM Run MP

Ran 8 miles 4 out and 4 back.

Time out was 30:55
Time back was 28:43
Total time: 59:38

Feel like I got major confidence from that race and I am starting to recover now from it. Felt really good but its really hot still but not as hot as it has been in past days. Especially at 5:15

AM Run

Did 4 miles.

Felt kinda stiff and a lil bit exhausted even though this was the most sleep ever I have gotten.

Time: 30:58

Gotta get ready for work.

AM Run

Ran 6 miles this morning. Hot and humid once again. Gonna be busy all day so 2nd run is unlikely since I wont be home probably.

Time: 46:55

Bit tired. Especially since I did 7 with strides last night. Kept the legs going though. Still feel a bit sore and recovering from the race.

PM Run

Running late tonight. Did 4 miles on the road and then 3 more in the back yard. Bout 27 laps.
Time: 50:55

Sucks out. Worked all morning and early afternoon. Has been in the triple digits all day and humidity still in the 80% region and still was 90 at 9 at night so its been tough. Felt good though glad I got something in.

AM RUN

5 miles Time: 43:37

Top of my thighs really sore and a tiny bit in the calves but that is about it. Hot and Humid out this morning just had storms pumel through so I had to wait another half an hour. Got a good night sleep gonna catch up more lata this week.

BOILERMAKER 15K 9.3 MILE RACE

For some reason it wont let me put a title damn computer.

Well ran the boilermaker this morning at 8.

It was amazing so much free stuff and amazing support.

11,000 runners showed up and over 40,000 fans supporting them along the street playing music, dancing, volunteering, signs, and anything you can imagine.

I had a slow seed time cuz I registered a long time ago so I was ranked in the 4th corrall number 1640 and thats how it was seeded. So I was behind 1600 ppl at the start. By the finish I was 350 and time wise since it took me 40 seconds to get to the start finish line put me 335th place out of 11,000 runners.

59:41 was my official time.

My friend Zach was seeded in the 600s and finished after me and Andrea, Sandy, and Elise all ran well. A lot of section 2 runners. I would have to say out of the top 500 I recognized 200 from section 2 alone where I run. There were about 20 in the top 100 and they have pros so like Kenyans, USA, and any other country had runners too so they were right up there. The highest person was Seamus Nally 23rd about 47 something runs for Cortland. There were a couple other Cortland and Geneseo runners. There were a few Burnt Hill girls runners Meghan and Sam. Saratoga had the Goutos brother and sister in the top 100. It was sweet though.

Felt amazing cant wait to go back.

AM Run

Felt mad good this morning. Everything went well. Through in some strides to just be ready for tomorrow morning. Really excited and pumped.

4 miles
Time: 30:40

Traveling the rest of today so race tomorrow woot woot!

Am Run

Woke up with legs that were so tired from running at 8 something last night. So badly tired.

6 miles
Time: 47:24

Its really humid and hot out just like race day will be too. The knee felt a lil weird at the beginning but I am not running this afternoon cuz I need the swelling in my ankels to go down from all the bug bites so it should help. I gotta run a short run tomorrow morning and then Im traveling and all that good stuff and then the race Sunday woot woot. I guess my friends Zach, Andrea, Elise, and Sandy are all running it too. A lot of section 2 runners ran it last year like Shamus Nally in 50 something minutes RJ Sniffen in 56 something Adam Harding in 51 something and a couple of Cortland runners that used it as a training run and did it around an hour and five minutes. Plus Catallano will be there and that girl is blazing and Brina broke an hour also and Zach was a minute and some seconds short so it will be fun.

PM RUn

Started out a bit slow out about 17:20 and then came back in 13:20. Had to beat the thunderstorm I was in for the last half mile. Felt good though.

Time: 30:41 Ran 4 miles

4th of July and AM Run

Had 4th of July up with the Bakers.

For being up there all day and playing football, baseball, basketball, and riding little cars I would have to say it was about 4 miles or work cuz I was exhausted and that was before it rained and stormed from 2 until this morning.

I did 6 miles this morning.
Time: 43:42

I found out I have about 30 mosquito bites on my right ankel and bout 20 on my left ankel. They swelled up when I ran. So I will run this afternoon but in order to be able to run again Im only gonna be able to run once tomorrow before my feet swell up so I cant run plus Boilermaker on Sunday so Im hoping.

AM RUn

Did 4 miles.

Time: 31:28

Really tired. Going to be traveling and heading places all day and night so a later run is doubtful.

PM Run

Nice outside not too hot with a nice breeze. Did 6 miles.

Time: 44:40

Felt loose and a little bit tired toward the beginning and thats it.

AM Run

Found a lil detour for a 4 mile run so it involves less stress on the body in the first mile. It seems to work. I was really relaxed the entire time and the legs still felt Sundays run but its starting to move out of the system.

Time: 30:53

Exhausted AM Run

Time: 33:42

Absolutely utterly exhausted for this 4 mile run. I have come to figure out anything over like 9 miles that I run I am exhausted and not recovered for the next 2-3 days. Same with races I dont recover until 3 days later. I might want to look into it.

Sunday Long Run

Did 13 miles again. This time I felt really good and it was nice a cool out.

Last week time was 1:39 and at 10 miles was 1:18

This week was 1:33 and at 10 miles was 1:14

Legs felt great. Cant wait for boilermaker next sunday.

Total milege this week 61 miles.

PM Run

Nice and easy PM run at around 330.

4 miles

Time:31:39

Felt very relaxed and laid back. Legs felt consistent too.

AM Run

Time: 47:07
6 miles
Felt really tired and my legs were really tired. First mile always slow so ya. Well gotta go to work.

PM Run MP

Did my MP run this afternoon even though it was suppose to be last night cuz I did not run cuz of not feeling good and being exhausted.

It was only 4 miles cuz of the heat so its ok.

Time:27:50

Felt in the groove once I did a quick first mile. Its always the first mile that seems to dictate the rest. I rather be fast than slower than 8 minutes I realize cuz it put me in the groove. Felt really good and open.

AM Run

Time: 45:36

I did 6 miles this morning on a hilly course. I did not feel too hot last night so I did not run. I just did not feel good at all so I did not run. Hopefully I will be able to tonight even with the million things going on so I should get some run in.

AM Run

Time: 34:16 4 miles

Really tired and really sluggish.

Nasty PM Run

Ran after the bad storm. Trees all over the road and the roads are a mess. We only lost power for a little bit and I got home from work just in time. Up the road lots of trees are down and Bradley Park is out of power. Its really a mess and still really humid. Did drop from 100 degrees to 72 in a matter of 5 minutes which is ridiculous.

Well I did 6 miles on my own cuz Drew was lazy.

Time: 45:01

Felt tired though a bit struggling on the turnover but I checked it and it was good. I dont know what it was maybe just cuz I worked all day it happens like that most of the time.

Muggy AM Run

I pretty tired from last night but had to get an early run in cuz it was going to be really hot today and storm so I have atleast one run in before work and before storms.

4 miles

Time: 30:49

Felt really good bit slow toward the beginning then picked up later. Saw Cattallano and Tara along the way too woot woot. Drew has biked in the mornings with me now and runs the afternoons so its good.

Late PM Run

Did the PM run at about 8:15 at night cuz its been above 100 all day and was still 85 with a heat index in the 90s so it was rather humid. I felt really amazing though running. Probably the best I have all summer so far. I felt really loose and flexible. I found myself going so fast that I told myself to tone it back becuz their is a time and place for everything and good runs stay good runs and you dont need to over do it. I really felt amazing though. Stretching I felt flexible than ever.

6 miles
Time: 42:34

I was holding myself back a bit toward the end but I was originally on pace to be in the 40s but didnt want to ruin it. Did strides in the 2nd to last mile to help things. Turnover was good too. Overall amazing run I dont care how hot it was.

AM Run

Time: 31:21

Legs still felt a bit tired but it was not bad at all takes me about a mile or two to get the legs going a bit faster. That is about it gonna be hot so going to wait til late tonight to get another run in. Brittany is at orientation at New Paltz the next 3 days woot woot good stuff.

Warm AM Run

It was really warm this morning running.

Did 4 miles.

30:57

16:40 out 2 miles
14:17 back 2 miles

Felt alot betta coming back. Well gotta get ready for work.

Long Run Sundays

Time: 1 hour 39 minutes and 14 seconds

I did 13 miles so I could end up at an even 60 for the week. Felt pretty good. Legs started to really hurt around the 8-9 mile part but my breathing wasn't heavy at all so cardiovascullarly I am good. I feel pretty good now too not that tired. It was 45 degrees when I began this morning and when I finished it was like 65 degrees. Nice change.

PM Run

Time: 31:30

Ran 4 miles nice and easy with Drew. Felt pretty good just preparing for tomorrows long run and getting ready tonight for Brittany's graduation and then party tomorrow. Otherwise the legs feel good.

AM Run

Did 6 miles this morning becuz I will have lil time tonight after I get off from work and heading to Brittany's graduation.

Time: 47:06

Legs felt really tired in the last two miles just gonna hydrate a lot at work and then run 4 miles easy afterwards. Then long run tomorrow.

PM Run

Ran without looking at the watch the entire time just to see how good I was pacing myself. Started a bit earlier than usual right after the movie which was sweet by the way cuz Steve Carrell is the man.

Time: 43:45

Ran 6 miles really smooth and collective too. Legs felt good and now getting used to going into the wind in the last mile and a half.

Exhausted AM Run

Well I got back from the dance last night which last 7 hours at like 130 and got to sleep by 2. So tired. Woke up for a run this morning around 9 and was just so tired.

Time: 31:12

Not bad for running the last mile into the wind and the first mile being 8:50. So tired just felt like I was sprinting running at a 7:50 mile pace lol. Well gonna run lata and c how that works too. Evan Almighty came out today woot woot gonna go c that.

AM Run MP

I did 6 miles at MP pace.

Time: 45:38

Started out pretty good and then died basically in the last mile or two. Just did not feel good at all. Got to work today then out to lunch for senior day and then senior dinner dance all night so this should be the last run I miss for a while barring anything else.

PM Run

Did the PM run after work today with Drew and Steffi biking.

Time: 45:00

Went 6 miles a little bit different from the other one. A bit more hilly. Felt really tired toward the last mile and a half to a mile left. It was all into the wind the last 3 miles too so that didnt help.

AM Run

Pissed that I missed last nights run becuz of it being 95 all day and then stormed and it got too dark. So I was really mad cuz I knew I was going to miss Thursday's run.

Time: 46:12

I did 6 miles to make up some mileage. Felt really good. Drew biked and other runs I had Brittany or Steffi bike or Drew run. Felt good though to have someone there. It is a lot easier.

AM Run

4 miles in the morning and later will be another run of 6 miles and strides.

Time: 30:35

Felt pretty good. Started out a bit sluggish but then once I got down the one hill my hips opened up and I was able to drive my legs forward more with ease. Felt pretty comfortable the entire way after that. Once you get locked in you locked in.

AM Run

Legs were tired from yesterdays run so I took it really easy. Nice 5 miles in the morning.

Time: 38:52

Gotta get ready for work now.

Long Sunday Run

Time: 1 hour and 17 minutes

2 minutes slower than last Sunday. It was a bout 10 degrees warmer this Sunday and I woke up to run 2 hours earlier this Sunday also. Legs felt pretty good at the beginning and felt worked over at about half way. Once I got to the 7-8 mile I felt like I was a bit faster again and then the last mile was a little bit of a struggle toward the end since it ends on a hill almost. Otherwise it was good need to drink lots of water.

Total mileage for the week is 48 miles 2 short of last week which is ok cuz I am doing my best. Start boosting it up this week coming up.

PM Run

Worked all morning and early afternoon so I got in a late run in this hot weather of mid 90s.

Time: 36:20

Felt pretty good. Legs were a bit exhausted in the heat and from working all day. Long run tomorrow just gonna keep stretching and hydrating tonight.

PM Run

Did 4 miles.

Time: 28:04

Felt amazing even in this hot weather and I did it at 3. Just felt amazing enough said.

AM Run

Time: 36:36

Last mile was a bit faster than the rest cuz I felt good toward the end and it was 5 miles just cuz I could use the shorter run in the afternoon today. Felt really good though.

PM Run

Did not get a morning run in this morning becuz I was still feelings sick blah.

I did 6 miles this afternoon in 44:12. Felt really good. Enough said felt wonderful and tomorrow night is movie night so I may not get another run in ugh and Saturday Im working all morning and afternoon so its tough lately.

PM Run BLAH!

Went to work then took Brittany out for lunch and ate like a huge meal.

Then came back and decided to run big mistake.

Time: 37:15

Felt pretty sick to my stomach and for a good portion afterwards blah never do that again. Was good to have Bill and Steffi bike and Drew run with me. It was good I miss these ppl.

Rainy PM Run

Did the run around 5ish when the storm was almost over and then it got hot immediately right after wonderful timing. 5 miles.

Time: 34:40

Felt amazing for some reason and just kept going. I am going to miss tomorrow mornings run becuz I have to work 7-12 and its impossible to get up any earlier and shower and eat and stuff before 7. Which really stinks cuz I dont wanna miss a day cuz Im gonna miss saturday morning run also cuz I work 7-2. Well I felt good and even better when I finished.

AM Run

Time: 30:44

Felt a bit rested more this morning even though I slept a little less. Felt pretty comfortable did about 7:40 miles which seem to be the sweet spot for me. Otherwise I felt great.

AM Run

Every morning no matter how much sleep I get I feel more extremely exhausted than the last morning. Today my legs felt so exhausted it was hard to keep an 8 minute mile pace and all week last night was my longest night of sleep of 10 hours and it felt like such a struggle.

Time: 31:11

First mile was about 8:15 I definitely could not go any faster but 9 minute mile felt comfortable. Second mile was 8:10ish and that is the fast part with no hills so I basically got slower. Third mile I forced myself to go a little faster and hit like 7:45 and was out of breath and last mile was about 7 something which it felt like I was going a 4 minute mile. I was just trying to make up the ten seconds and I knew that I was extremely tired and these morning runs are not easy anymore becuz 8 minute mile pace is not easy to hold for me anymore it is just too much.

No matter how much sleep or food or what I did the day before each morning I am getting more exhausted and today was proof atleast at the beginning. I need to find out some way that I do not have to take a nap right now after 10 hours of sleep.

Long Run Sunday

Went 10 miles on a pretty hilly course but there isn't a road around here that does not have hills so you can't avoid it.

Time: 1:14:58

Felt a bit slow at the beginning and the beginning was tougher than the end becuz there is about 7 hills in the first 5 miles and only 4 in the second half so it is a bit easier once you reach that second half. Once I got rolling I was good. Felt like I could have gone that pace for another 5 or more miles.

Total Milege for the week has hit 50. Most that I have done.

AM Run

Did not get a chance to run last night due to it being extremely hot and my leg still hurt so decided that it was gonna be more pain then benefit.

I did run this morning and my leg left a lot betta. I did 5 miles cuz I don't know if I am going to get in the PM run since I work 2-9 today. Really sucks wish today was the extremely hot day.

Anyways the time was 36:05 and I felt pretty good. I always feel a bit exhausted starting the runs but once I get into them I feel quite comfortable. Hopefully I will be able to add something later.

AM Run

Time: 30:58

Felt absolutely exhausted the entire time. Just can not get rid of the swelling in my left knee. Using ice does not seem to take it down at all. I do not feel it when I am running but once I am done and stretch and I feel it with every step I take walking. It has felt better. I am going to try my ice. It is at like the base of my knee and then goes around to the back of the calf and then locks up the knee sometimes.

Warm PM Run

Ran by myself today over at the high school. Ran the varsity course twice so its about 5.2 miles. Time was 38:30. Felt a lot better this afternoon than I did this morning running. I put new soles in my shoes and I did not have to run on pavement so my knee feels a lot better. Maybe my shoes are starting to wear out because I have had them since March. Just never had shoes run out that fast or maybe I just wear out the sole of the shoe more than anything else. I do not know. See how it feels tomorrow. Felt good though a little sluggish in the middle but other than that was a good run.

AM Run

Time: 28:58

Went a bit faster today. Woke up really sore and hurting in my left knee. It hurt the entire way like the inside of the leg down toward the side of the calf. I am doing exercises again. What was weird was that the higher the turnover the more it hurt. The faster I went the less it hurt. Could also just be I have never trained on pavement before well only 3 times a week normally and it wasn't double days too. Maybe cuz the pavement is uneven and the outside foot my left one gets sloped down is possible too. Maybe I will head to the high school on the old varsity track just to get off the pavement.

Amazing PM Run

Time: 35:44

Drew came over for the run. 5 miles. Very nice outside. Ran really well felt really good. Not used to pavement so much. I can feel it a bit on the shins and in my knees. Keeping the turnover high and everything. Gotta run though stretch shower eat concert. WOOT WOOT AMAZING OUTSIDE!!

Cold AM Run

Time: 30:15

Started out a little bit faster today cuz I was freezing and wanted to warm up so that is where a lot of the difference is. It was pretty nice. Legs felt loose and everything. By the way I do the same 4 mile run every morning out and back so its comparable. Now I have to get ready for work at 12 get off at 5 pick up Drew get changed and then run the 5 miles then stretch take a shower eat and be at Brittanys last concert by 7. Crossing my fingers.

Hot and Humid PM Run

Time: 38:30

Was a nice 5 mile run and Drew ran with me and it makes the time go by so much faster when u run with someone. Atleast I will only have to wait until he gets out of high school another 2 weeks until it gets easier mentally. Felt really good. First 2 miles were rather slow then we picked it up a bit in the 3rd mile and 4th and was nice and easy coming in. Was rather humid though so sweating alot. Felt good though.

AM Run

Time: 30:39

Run was very nice. Still had problems with going slow. At one point I was barely moving almost shuffling my feet for an entire half mile and I still ended up going around 7:30 mile. Going to stretch and then be ready for the pm run.

Mikes Program Begins Today

Program begins today....so xc begins today...

Ran the 4 mile am run and there is no pm run today.
Ran to the white house and back exactly 4 miles pretty sweet.
Time: 30:38.
Mile 1-7:57
Mile 2-7:40
Mile 3-7:30
Mile 4-7:30ish

Mike told me that the easy runs should be 8 minute mile pace. It was actually really uncomfortable trying to go the 8 minute mile pace. I felt terrible the first mile trying to go 8 minutes. My body just wanted to go faster naturally and even though I thought I was slowing below down for the next mile to hit 8 minutes it was getting faster. I felt I was putting more effort into going slower at 8 minute mile pace than I was just naturally running easy. I will have to get used to it because I am going to need the mileage and they need to be a rather easy pace. I am really excited this is where it all begins....

Intervals

Did some intervals today. Started with a 15 minute jog warm up with Brittany 7:30 out and 7:30 back. Then did 3 10 minute intervals with 2 minute rest in between. The first mile went out in about 6:05 and then felt pretty good. Had a hill in the middle of it. The middle section was hard too felt good though. Came back a bit faster. Last interval the last mile was 5:59 and ended up being back 55 seconds faster than going out. Then did a 10 minute cool down. My confidence went back up which is good. I am glad I ran good today not to mention it was in 88 degree weather and high humidity. Its thunderstorming now.

Next week I start with Drew. Thinking of a plan. Sundays long run..Monday 40 min...Tuesday hill run...Wednesday interval work like today...Thursday 45min...Friday 30 min with strides...Saturdays off. That is for June so July maybe at 5 min to runs and then August 5 more min. Sounds like a plan to me.

Short Bike

I biked for a short time outside cuz I didnt want to not be active today. It was about 30 minutes maybe a little bit longer. Just a bunch of times around the yard and it was really hot out so maybe about 3 miles biking. Knee felt a little funny but I will be running tomorrow so its all good.

Ugh

Its the only way to describe this run today.

Time: 43:25

Well Sunday I set the tone with my first mile being around 6:45 and felt good the entire way through. Today started out and went about 7:30-40s and I knew that I did not feel that good obviously the first mile sets my tone for the rest of the run. I had a nice run planned out would have taken me about 45 min but then I did not feel it at all so I decided to trim it up a bit and run about a 35 min run and that did not work out so good. I went up my road and then took the left out to 43. Then took that up Gettle and then cut the corner so I did not have to go all the way out to Jiffy. Then came back in the wind. Was about 25 minutes there and I already felt like I was not good. Took that all the way back to my road and took a left and then up my street to my house. Just did not feel good at all. I felt like I was out of rhythmn and I just could not get in tune with my body at all. Felt like I was jerky and I kept checking my turnover like I always do and that was still the usual. It might be cuz I did not run yesterday but I dont know. Just felt out of sorts I cant even explain hence the title. Once I knew I was not feeling so hot I made sure I did not make attempts to go faster so that I was to be all over the place and feel terrible while trying to go faster. Felt I needed to be mature and just run. At times I felt like I was just shuffling my feet. I dont know cant explain. First day I felt like my legs were just not under me and my cardio was fine. Normally its the other way around that slows me down. Just was an off day but it happens. Kinda got hot toward the end but still didnt bother me.

Plus got that email from Greg this morning. I am in absolutely shock to say the least. I feel like I want to do something to have him come back but I dont know. I want the four of us Rob, Alex, Tim, and me to make him proud and show him where we started and how we end up becuz of him. I just feel like I wanna not let him down and show him we were the turning point and the foundation and pull through with his trust and belief in us. I am almost kinda heartbroken I guess becuz he helped me pick this college. I came to him a couple of times and visited him and he made me want to be here and it was just always so great to talk to him. No matter what he was always there to talk to. He really had a huge impact on me picking New Paltz and that isnt going to change. I learned a lot from him and all this with just one year under my belt. I just really wish there was something I could do....

Long Run

Time: 59:30

I ran up the road to Burden Lake Road and then took a left to 43. I crossed over and past the church and headed to 66. Then went to the intersection and took 351 all the way back down to 43. Then took 43 down to my house and then take a left. The first mile has only one hill in it. The 2nd mile has no hills and the third has two hard hills. The 4th mile has a hard hill. The rest of the miles have one hill. Rode in the car to map out how long it was and ended up being 8.5 miles so it averaged exactly 7 minute miles. The goal is to break an hour in the Boilermaker 15K 9.3 miles. Felt good and definitely could have gone faster but this isn't the time to be blowing out the fast runs.

Ultimate Frisbee Day

Well since sectionals was yesterday and that lasted until 10 last night that makes today the first day of no practice for the rest of the school year which means Ultimate Frisbee Day. Everyone from the track team and alumni and anyone else who wants to play comes out and plays ultimate frisbee for the day. It was about 90 degrees and we played about 2 hours so it was good. A fun time.

Basketball

Had an off day yesterday because of work and other stuff throughout the day. Today I decided to play basketball and I played over an hour maybe an hour and a half. Then I am going to sectionals class A at 2 and that runs until about 9 and its at our track so that should be fun. Its amazing out too 80 something.

Hill Repeats

Time: 30:00

Went up my road about 5:30 minutes then did repeats up this hill. Did that about 12 times and it takes about a 1:15 to get to the top and 30 seconds back down. Then ran back a bit faster and did one loop around my yard. It was a bit hot out but still felt good. Didn't feel like the hills were bothering me at all until the 9th or 10th time.

Nice Day Run

Time: 43:20

Ran out 22:30 down my road with the wind and ran back 1:40 faster into the wind on the way back. Really did not feel like i was going that much faster. I felt really comfortable. Definitely 6 miles maybe a little bit more. It was a nice run and it helps that Brittany biked while I ran. Its a lot easier to run when someone else is around you either biking or running. It was a really nice day out went out at about 2:45 too and it probably was about 70 degrees. Felt really good throughout.

The Back Way To Brittany's Run

Time: 49:34

I went the back way from my house to Brittany's house through the hills and all of the pavement this morning around 7:30. It was raining for the first 2 miles and then it stopped. It was a lot of hills. My dad made a description and mapped out the miles its exactly a 7 mile run.

1st Mile- 7:25 and it is slightly inclined for the first half mile and then 1/10 of a mile is a steep hill, slight decline. Felt really good just going out conservative because I know there are hills coming.

2nd Mile-7:20 Total time-14:45 It is a steady decline for 4/10 of a mile, slight incline for 2/10 of a mile then slight decline for 1/10 and incline for 2/10 and 1/10 decline. Still felt good staying consistent.

3rd Mile-7:04 Total time-21:49 Steady steep hill for 3/10 of a mile, slight decline for 2/10, steep decline for 2/10, steep uphill for 2/10 and level for 1/10. Went through 2 big hills and had a nice drop off and felt really good so far.

4th Mile-6:49 Total time-28:38 Slight decline for 4/10 of a mile and level for 6/10. Felt really good and could have gone faster but knew that there were big hills that were coming up. Felt really comfy.

5th Mile-7:56 Total time-36:34 Steep hill for 5/10 of a mile gradual decline for 1/10 and steep hill for 4/10. This is where it was though. Started right at the bottom of a steep hill and then finished at the top of a 2nd steep hill farther down. It is a steep incline and I felt and just increased my turnover and worked on my breathing and just kept at it between the hills.

6th Mile-7:00 Total time-43:34 Steep decline for 2/10, small hill for 1/10, level for 1/10, incline for 1/10, decline for 1/10, small hill for 1/10, decline for 1/10, and incline for 2/10. Felt like I got a second wind after those two big hills. Ran the downhills really smoothly and powered up the other hills cuz they were nothing compared to the ones I already ran over.

7th Mile-6:00 Total time-49:34 Incline for 1/10, decline for 1/10, steep decline for 2/10, level for 1/10, decline for 3/10, and steep incline for 2/10. Pavement switched over to a dirt driveway half way through this mile and most of it was down hill. Once I got on the dirt driveway I felt like I was going faster and those last two hills were pretty easy. Overall I felt like I could have gone longer, but it was a good workout and I will probably do this run again so I am leaving the description here.

Was a great day for running.

First Run Back in AP

Went to the high school for track practices and got to see everyone that I missed so much. Got to see Rachael, Sandy, Roxanne, Elise, Taylor, Drew, and Emily. I really missed everyone a lot. Well I went on a 2.5 mile tempo run around the Jiffy Loop and it was really nice. Ran it in about 19:00 minutes. Its got a nice hill at the beginning about 1000m up and pretty inclined and then the rest of the way is flat or gradual downhill felt really good even though its a bit cold. Had a little bit of a rest for frisbee then was bored and ran another 10 laps on the track which is about 2.5 miles in about 16:10. It felt really good the wind was on the back stretch and I ran the opposite direction cuz everyone else was. Just felt good to be running and back again nice and refreshing.

Adventure Run

Went up to overcliff undercliff and split rock today. Rob, Alex, Harry, and me went about 5 minutes on the trail then headed trailblazing up off the train and ontop of the cliff. We spent about a half an hour climbing up to the other side over the edge and then back. Got a few scratches of blood. Then ran another 15 minutes and stopped at this place where it was cold. Like another rock scramble and stuff. Then ran another 20 minutes down a rocky trail to split rock. Took a nice dip in the water and went under a few times. It was freezing. Matt and Laura came too and they were there once we were about to leave and drove us up to the parking lot. I was a bit exhausted from climbing and everything but I felt good running. It was a very accomplishing day and everything. Felt really good. Was going pretty fast with Rob to split rock after the second stop. It was great.

Nice Run

Time: 51:18

Ran with Harry at about 7:45ish at night. We went down to 32 and saw his old apartment he used to have. Then kept going out about 20:15 and then we turned around. We then went down Boces to Hugenot street. From there we went through the gardens and then back Hugenot again. We then went up Main Street and back over toward ours dorms to stretch outside. Felt really good the entire time. I have not rain since the race so it was good to be fresh and everything. We went a nice pace the entire time and then up main street we went a bit hard and then over to the school at a nice cool down pace. Just felt really good to keep going and it was so nice out. Love sunset runs and sunrise runs its amazing stuff.

Hike up to Sky Top

Went for a hike up to sky top with Matt and Laura. It was really nice and everything. Nice walk and everything else. It was my workout and it was good something to keep the legs going and the exercise up. It was still really nice overall.

5k Race

Hence the title today was the 5k Race on Hugenot street. I remember running it back in August in about 19:10s or something around that. It is not a fast course but is pretty much completely flat.

Time was 18:10 and I had a 5:22 mile to start it off then a 6:00 mile. First mile I stayed a couple of seconds behind Rob and Harry and Mike ran it too. I was in 6th. Felt aggressive at the beginning it was tough. Rail trail killed me. Harry was about 40 something seconds in front of me at about the 2nd mile and I had fallen to 7th and by myself. No one else was going to pass me and I was catching up on the last mile. I managed to come in 7th. Cut the lead of Harry down to 8 seconds so about 30 something seconds I cut off in the last mile and more like 20 something seconds to Rob who finished 5th. Mike won the race and then another strong runner who runs fast miles that Mike knows. A pro triathalon girl finished 3rd and then another guy that I did not know. I feel pretty beat now. Did about 25 minute cool down just did the course nice and easy once more. The rail trail part was really slow and I felt really slow there. Just felt that I could not run well that part of the race. Tim and Alex had strong runs I think Tim was low 19s and Alex was just under 20. It was a hot day too had a nice breeze here and there probably 83 or something before the race. Otherwise I am satisfied and beat. Girls finished strong too. Steph, Lisa, Becca, Kelly, and everyone else ran great.

Athletic Banquet Day

Time: 30:01

Did a run with Harry it was about 86 degrees outside so we did the NPHS loop. It was really hot and felt really comfy and everything just sweated a lot that is about it. Just going to spend a lot of time hydrating for tomorrow's race. Stretch was good too.

Hot Run Today

Time: 39.02

It was a hot day and a nice easy slow run was in order. Used to going hard these days, but today was a nice day coming up the race thursday. Everything felt good although a bit sluggish cuz of the heat but besides that it was a good run. We all felt the heat and I felt pretty comfy toward the end so it is all good. Banquet tomorrow woot woot!

Nice Easy Run

Time: 39:03

Did a nice short easy run today. Went out about 19 minutes just passed the bridge rail trail south. Felt like a really nice pace. Felt pretty comfortable with everyone Alex, Rob, and Tim. We all seemed comfy running. It was a nice day outside anyways and was a good time. Had a good stretch and that is about it.

Workout I did yesterday

Went out on the track with matt and did a mile about 8:40 at his pace then did 4 by 200 and 2 by 400. Later went and played a lil frisbee and then played some softball. 200s were a bit fast around 37 and the 400 were around 1:15 so I know I need to tone that back a lil bit. Felt really good though.

Duck Pond run last practice

Time: 51:33
Was a sweet day perfect weather outside. Went up the hills at duck pond and then came down it was a really nice run. Stayed up with Rob, Harry, and Greg the entire way up and then we went down hill and it was just Harry and me and then Greg was a little bit farther back. I felt amazing just going up the hills then going down hill just freed everything up and I felt great. We came down fast cuz it was down hill so Greg had us run on the aquaduct for a lil bit to get up to 50 minutes and then went back. I guess the rest of the guys just went straight back so they finished before we did and probably before the 50 minutes but thats alright. Felt really good I think Greg said we were averaging a 6:50 mile pace and that is a good sign with the hills and with the long run. Just felt really good sad its the last practice.

Hard Tempo Day

Time:58.29

That was the full time of the run. We did a 15 min warmup down to the rail trail and rail trail south and back then started right at the steps. We did 30 minute interval trying to hold our pace. The first two miles were good about 6:06 pace and then hit about the 16-17 minute mark and started to feel uncomfortable and turned around at about the 18 and a half minute mark. On the way back was able to keep the pace I think about in the 6:10-6:20 range. I felt like crap once I hit about 6-7 minutes to go. Rob had a good day and then I was a bit farther back. Harry was farther back from me and Tim was somewhere probably turned around a bit sooner and Alex was recovering from his hip problems. Then we just headed back down the rail trail and up to the gym to stretch. My guess is that it was between 7 and a half to 8 mile run with about 5 mile 30 minute interval in there just around an 8K. Right now I feel pretty dead the heat was a bit much too. I sweated a lot and have a lot of salt deposits all over me but other than that I feel very accomplished. Tomorrow is the last practice gonna miss it so much.

Track workout Tuesdays

Had a nice patterned workout today. Did a 15 minutes warmup with 4 by 100 strides at the end. Then doing 4 by 200 to find that target pace ended up being between 40-42 the entire time. Then we did an 800-2 minute 30 second rest-600-1 minute 30 second rest-400-30 second rest-200 5 minute rest between sets and we repeated that.

Splits were:
800-2:45
600-2:06
400-1:23
200-40

800-2:43
600-1:59
400-1:16
200-35

Felt really good throughout stayed on Rob and Harry's back shoulder the entire time and toward the end would fan out next to them. The wind was mostly on the back stretch too and it was not that hot today. I felt that it was a really good effort because we hit those target paces and then went below because we knew we could. Then we finished with a 10 minute cool down and then a nice up to the stomach ice bath which felt really good. I have been feeling really strong since that 6 by 1000 workout the past week which I was able to hold 3:28-3:30 pace actually descending from 3:30 to 3:28. Was a big confidence booster to have a workout like that. Can not wait to run tomorrow already.

E-Run Day

Time: 49.42

50 minute run went out 25 min rail trail south then turned around and came back.
Felt really good went farther than everyone else it was a nice day and nice weather. Good sun and a nice breeze perfect day for running felt really good throughout.

PRs

I am putting my PRs within this post for all the distances that I have ran just to keep it up to date and will update PRs as time goes on in later posts cuz the PRs will drop.

300- 44.3 (indoor 2003) ran it only once
400- 58.7 (outdoor 2006) down from my first 400 PR in 2004 65
600- 1:42 (indoor 2005) ran it only once
800- 2:16 (indoor 2006 on a banked track) 800- 2:17 (outdoor 2006) down from my first race in 2003 2:45
1000- 3:00 (indoor 2006 4xs) down from my first race 3:43 in 2003
1200- 3:37 (outdoor 2006) down from my first race at 4:10 in 2004
1600- 4:58 (outdoor 2006) down from my first race 6:03 in 2002
3200- 11:04 (outdoor 2006) down from my first race in 2004 11:55
3000 steeple- 10:54 (outdoor 2006) down from my first race in 2005 12:10
3000-10:15 (NP spring 2007) ran it once

3.05 mile- 17:24 in SPAC 2006 down from 18:58 in 2005
5K-3.01 mile- 18:04 in Queensbury down from 19:20 in 2005
8K- 29:37 in NPXC 2007 ECACs in Mount Vernon- first "8K" race in 2007 31:43