Saturday, May 27, 2006
Friday, May 26, 2006
Tuesday, May 23, 2006
NCAA Division I Track Regional Predictions
East Regional
Men's 800m
1. Courtney Jaworski (Penn)
2. Tim Harris (Miami)
3. Dustin Emrani (American)
4. Tim Bayley (Iona)
5. Joel Legare (UConn)
Men's 1500m
1. Tom Lancashire (FSU)
2. Shane Stroup (UF)
3. Timothy Konoval (Pitt)
4. Philip Sakala (Army)
5. Max Smith (Providence)
Men's 3000m Steeplechase
1. Andrew Lemoncello (FSU)
2. Itay Magidi (Clemson)
3. Soeren Linder (Virginia)
4. Brad Baird (Cornell)
5. Gavin Coombs (NCState)
Men's 5000m
1. Richard Kiplagat (Iona)
2. Rod Koborsi (GTown)
3. Josh McDougal (Liberty)
4. Christo Landry (W&M)
5. William Macreery (Princeton)
Mideast Regional
Men's 800m
1. Joel Williams (JackSt)
2. Marcus Mayes (Missouri)
3. Vincent Rono (S. Alabama)
4. Neville Miller (Missouri)
5. Thomas Chamney (Notre Dame)
Men's 1500m
1. Mike Woods (Michigan)
2. John Jefferson (Indiana)
3. Vincent Rono (S. Alabama)
4. Tonny Okello (S. Alabama)
5. John Richardson (Kentucky)
Men's 3000m Steeplechase
1. Brian Olinger (Ohio)
2. Daniel Huling (Miami-Ohio)
3. Matt Loiselle (C. Michigan)
4. Zach Sabatino (Tennessee)
5. Corey Nowitzke (E. Michigan)
Men's 5000m
1. Chris Solinsky (Wisconsin)
2. Joshpat Boit (Arkansas)
3. Stephen Haas (Indiana)
4. Scott Overall (Butoner)
5. Seth Summerside (Arkansas)
Midwest Regional
Men's 800m
1. Prince Mumba (Oral Roberts)
2. Zach Glavash (Texas Tech)
3. Wil Fitts (Baylor)
4. Elias Koech (UTEP)
5. Shaun Smith (Oral Roberts)
Men's 1500m
1. Leonel Manzano (Texas)
2. Stephen Pifer (Colorado)
3. Kyle Miller (Texas)
4. Paul Michel (Colorado St.)
5. Pablo Solares (Rice)
Men's 3000m Steeplechase
1. Patrick Mutai (UTEP)
2. Mircea Bogdan (UTEP)
3. Haron Lagat (Texas Tech)
4. Joe Gray (Okla. St.)
5. Pete Janson (Colorado)
Men's 5000m
1. Brent Vaughn (Colorado)
2. Shadrack Songok (Texas-Corpus)
3. Micah VanDenend (Iowa)
4. Kip Kangogo (TCU)
5. Mark Korir (Wyoming)
West Regional
Men's 800m
1. Ryan Brown (Washington)
2. Duane Soloman (USC)
3. Martell Munguia (UCLA)
4. Raphael Asafo-Agyei (USC)
5. Alex McClary (California)
Men's 1500m
1. Robert Cheseret (Arizona)
2. Russell Brown (Stanford)
3. Thomasz Babiszkiewiecz (USC)
4. Kyle Perry (BYU)
5. Dustin Bybee (BYU)
Men's 3000m Steeplechase
1. Josh McAdams (BYU)
2. Aaron Aguayo (Arizona St.)
3. Erik Emilsson (UCLA)
4. Ryan Warrenburg (Arizona St.)
5. Jon Pierce (Stanford)
Men's 5000m
1. Robert Cheseret (Arizona)
2. Galen Rupp (Oregon)
3. Giliat Ghebray (Cal)
4. Obed Mutanya (Arizona)
5. Velibor Radejovic (Arizona St.)
Monday, May 22, 2006
Training: May 15-21, 2006
Tue (16) 4 miles in 32:05
Wed (17) 6 miles in 44:44
Thu (18) 4 miles in 32:10
Fri (19) 4 miles in 32:00
Sat (20) 4 miles in 31:36
Sun (21) 8 miles in 59:37
Total 34 miles in 4:25:16
* First consistent week back. Still have tightness/pain in my left hip flexor/abductor area, but I am choosing to run through this injury to strengthen it. It is progressing well with the help of Armando Cruz, but I am not out of the clear yet. Have been doing plenty of flexibility and strengthening drills, as well as plenty of Advil. Body should get more rest from now on as work slows down a bit. I am not at all concerned with pace on these runs, just easy running, as fluid as possible. I did have a minor breakthrough on Saturday, as I always seem to gain fitness on the 6th day of training. Anyhow, just working on form and getting my body to understand that I will be running seriously in the near future. Hopefully will lose the 5 lbs. or so that I have gained from the drop off in mileage. Otherwise, just consistently getting out the door and mentally dealing with being out of shape, but most importantly the goal is to be HEALTHY by June 1st.
My goal schedule for May 22-28 is the following progression (no workouts yet, just easy running), for a total of about 42 miles.
Mon (22) 30' easy
Tue (23) 45' easy
Wed (24) 30' easy
Thu (25) 60' easy
Fri (26) 30' easy
Sat (27) 45' easy
Sun (28) 75' easy
Wednesday, May 17, 2006
Miami Gnat-Attack
I should have known that today would be the day. The past couple of days have been filled with raging thunderstorms of tropical storm proportions. These storms act as Mother Nature's warnings to those procrastinating Miamians who have refused to fix their storm-battered roofs, or who have tempted fate by rationalizing that this may be a year of hurricane asbsenteeism. But no, these storms have allowed homeowners to recognize the cracks in their fortresses, the lone shingle that is missing that could soak through in a category three hurricane long enough to cause roof failure and utter devastation to an otherwise overpriced paper millionaire's home.
Light rains sprinkled the lawn last night and carried over into the morning. My morning run, number three of my attempt back from injury, would have to be postponed to the afternoon- usually a blessing in disguise, allowing proper blood flow throughout the day to help warm-up and heal my injured hip flexor. I attended Don Strock's Diabetes Golf Tournament, collecting golf bags from former football greats Nat Moore and Gino Toretta, amongst a slew of wealthy Miami businessmen and jocks. Rain continued to fall.
After leaving the golf tournament to attend to some business in the office, I headed off to pick up Madelyn at her great-grandmother's house. The day had now turned quite humid and warm: essential gnat-producing egg weather... but I was oblivious to this notion due to my absence in Miami over the years.. and I proceeded to pick up Madelyn and drive home. Once home, and my little brother a willing babysitter, I opted to go for my run before my wife arrived home...
At first, I stepped out to run in my old "war red" New Balance On the Run Racing Team uniform and shorts with my trademark USA hat. But once I realized how sunny and warm it was, I returned inside to trade my hat for my sunglasses and headed back out the door.
30-minutes. A simple run, really. Just to promote good blood-flow in my legs and start the "getting-into-shape" process. I re-set my watch, and off I went. And then it hit me immediately: the first swarm of millions of gnats. One's first reaction is of utter disgust. I breathe solely through my nose, not daring to open my mouth and allow the black devils inside. It has not hit me yet that this is the genesis of gnat-day, G-Day, to be exact. I figure,
Can Specific Training Be Applied to the 5K Distance?
The most important philosophy that should be taken from such an article is one that is lost on many of America's marathoners and coaches: the need for specificity of training. In other words, many American systems are based to maximize V02 consumption, capitalize on speed intervals, etc. There is a time and place for all of this.
With this method, you would have a 6-8 week Introductory Period of easy running and mileage, not varying the stimulus much. 60-90' long runs, 30-45' tempos at 85% of marathon pace and 45-60' progression runs down to 90% of MP. The key of the Intro Period is to re-instate the body's capacity to work.
Then, you enter an 8-10 week Fundamental Period which focuses on aerobic power and endurance. This is the time for your V02 Max sessions, your 10 km racing, your killer speed workouts, interspersed with the occassional progression run and/or MP workout. The long run shifts to 90-120' and you begin to increase intensity and mileage. Workouts such as 8 x 1 km or 5000-4000-3000 with 3' recovery become key, stepping down the pace. For even shorter intervals, 10 x 500 + 8 x 400 or the like can be used. Here you want to build your speed. And here is where most Americans will jump into a Marathon Race... "oh, I've just PR'd for 10 km, that must mean I am ready for a Marathon PR".. and they are, in a way, but nowhere near their maximal capacity, because they have not dedicated themselves to the instrumental icing on the cake: The Specific Period.
The Specific Period is simple: 6-8 weeks of MP running. All workouts revolve around this fundamental principle. You focus on the marathon rhythm. You run 10 x 1K "on", 1K "off" with the "on" being MP pace or a bit quicker and the "off" being 20-30 sec per kilo slower. You run a couple "Prefontaines" or Specific Blocks, as Canova calls them, or the same workout in the AM as the PM.. you run 10 km in 40 min + 12 km at MP, then follow that up in the PM with 10 km in 40 min + 10 x 1000 m at 102-105% MP pace. If you can handle all this, while keeping a consistent volume throughout, you will run the Marathon you dream of in your sleep. Follow through with the Specific Phase and you'll be glad you did.
Yes, I sure would.. the principles remain the same, especially transitioning to the specific training for your event of choice. Also, let us not forget one of the most important training elements of the Specific Period: REST!! Yes, you need to recover well between bouts of training, fully recover in order to attack the next prescribed workout. Obviously, since I have not stated this prior, the Specific Period also entails a certain amount of tapering ( i.e., rest) and sharpening, but keep in mind you are doing the majority of your workouts now at your Goal Pace.
Think Dellinger, if you'd like: Date Pace early on in training and then a transition to Goal Pace as the race approaches. Or, think Squires and the same principle holds.. an Alpha Phase, a SWEP Phase, and then a Specific Race Phase
Sunday, May 14, 2006
Saturday, May 06, 2006
Wednesday, May 03, 2006
Regeneration
However, before I get to my conclusions, here is summary of what's going on: once I pulled out of Boston, I took 12 days off to heal my injured peroneal tendon on my right foot. Once that pain subsided, I figured I still had a great base by the way I felt on my first run back from injury and decided to accelerate my training program (Cardinal Sin #1). So, I jumped into a 60-mile week of good intensity (Cardinal Sin #2). I should have listened to my inner voice telling me, like it always has, that I could not handle this much volume and intensity so soon. I am not a natural runner, thus it takes a lot of time for my body to strengthen and absorb the training.
Anyhow, this brought upon my compounded injury- a blown left abductor. I felt it coming on, but chose to focus on the treatment and healing of my foot (which had stopped me cold prior to Boston). Well, the abductor stopped me cold, as well. I had absolutely no lift or power on my left leg, thus no running.
I have been getting technological treatments from my health rock: Brother Herb Baker of Columbus High School, getting regular treatments of ultrasound, stim, stretching, massage, and everything else I can handle. However, my saviour has been my training partner, Armando Cruz. Perhaps the most intelligent and educator of my close knit of friends, Armando is selflessly dedicated to working on my weaknesses. I have been going to his house at 9:00pm at night to engage in punishing rehab for my hip flexor and abductor. I cannot share his secret techniques, but they are quite painful, yet intriguing. And yet, I am getting better.
Ah, my conlcusions: in my downtime, I do something I enjoy. I re-read my old training logs. And guess what I found out:
- Every April/May I am injured. It does not fail. Since 2001, I have either been injured or depressed or unmotivated. It does not fail. 2001, hip flexor. 2002, hamstring, etc. etc. etc.
- I have concluded that the 8 critical years of my life (high school and college) which laid the foundation of my training and running was cyclical in that the summer months of June-August was time to build mileage (slowly), August-November was Cross Country Training & Racing, Dec-Feb was Indoor Training (and usually this is when I set my personal bests), and March-May was Outdoor Track Racing in which I usually performed sub-par and began losing interest/motivation.
And, thus, ever since 2001, I have been injured in April and/or May. I believe that my body has been trained to "rest" during these months. I am going to start listening, because it is inevitable that I will become injured in these months until I build the strength to train through these months.
Anyhow, that has been my life the past month. Right now I am relegated to an 8-minute miler just getting in shape like everyone else. I look forward to a rejuvenated May of training and a great finish to 2006. We are not robots. We are not machines. We cannot go on forever at full-speed ahead.
I will continue working with Armando, and I look forward to developing strength, power, and explosion that I have neglected. This will set me in the right direction towards late 2007.
Press on, everyone. Press on..