Great workout today, men!
The early crew reported with a good job in the morning, and the afternoon team workout went really well. I was happy to see everyone working hard and getting through the entire workout, which took about 40 minutes to complete.
Great effort after a tough week of mileage in the heat.
Long run Saturday morning, then a very easy day Sunday, followed by a relatively restful week (60-70) next week leading up to Mets on Friday.
Nice job.
Friday, September 28, 2007
Tuesday, September 25, 2007
Today's workout
Great job today to those of you that knocked out the 2 x 4km thresh/tempo workout under the blazing hot sun at Vassar Farms. Wow. It was nearly 90 degrees, humid and windy. What's with this summer that won't end? Nicely done.
Wednesday will be an easy distance day with some light strides at North Field.
Thursday is a double day (a.m./p.m.)
Friday is hill fartlek at Bowdoin.
Keep it up, men!
Wednesday will be an easy distance day with some light strides at North Field.
Thursday is a double day (a.m./p.m.)
Friday is hill fartlek at Bowdoin.
Keep it up, men!
Iona MOC photos
Hello men: Go to www.stocktonphoto.com to check out pictures from Saturday's meet.
I'm guessing most of you will be too cheap to buy any of the pix, but they are pretty good nonetheless.
I'm guessing most of you will be too cheap to buy any of the pix, but they are pretty good nonetheless.
Monday, September 24, 2007
Asics order information
I'll have this information at practice on Tuesday but in case you check ...
Everyone: Half-zip tops and 2 pairs of shorts, cost for all is $50.
Individual orders:
Joe T.: $57
Tom W.: $51
Adam: 2120, $57; Kayano, $81; T-shirt, $10
Keenan: Kayano, $81; 2120, $57 each; shirt, $35
Zak: $66
Sam: $114 total
Duggan: $66
Nick: $57 + $10 for shirt
Keegan: $57
T-Dix: $57
Alex: $51
Conor: $20 total
Hydrate for a HOT workout on Tuesday!
Everyone: Half-zip tops and 2 pairs of shorts, cost for all is $50.
Individual orders:
Joe T.: $57
Tom W.: $51
Adam: 2120, $57; Kayano, $81; T-shirt, $10
Keenan: Kayano, $81; 2120, $57 each; shirt, $35
Zak: $66
Sam: $114 total
Duggan: $66
Nick: $57 + $10 for shirt
Keegan: $57
T-Dix: $57
Alex: $51
Conor: $20 total
Hydrate for a HOT workout on Tuesday!
Individual post-race analysis: Iona MOC
Here is my individual, post-meet analysis for those of you who raced Iona MOC. I’ll post some possible VCP goals for the Mets meet in a few days. Hope you are enjoying the now-alive blog. I’ll do my best to keep it going.
3. Girma Segni 25:13.5. Personal-best time. Great effort! You looked smooth and in control throughout. Nicely done! What was great about this is that you were nowhere near 100 percent physically. So hopefully, big improvements are on the way.
15. David Raucci 25:51.0. A solid effort for you, but not what you were hoping for. You are training hard, and I think you were a little “off.” I think your big-time goals are still well within reach. Keep working hard. The important meets are all ahead, and you have never been fitter or worked this hard at this point in the season.
64. Mike Rolek 26:51.2. Another solid effort, and an important one for this team. I think you are primed for your best season yet. Keep it up, and stay healthy! Train smart and hard, stay positive and remember: you can kick with anyone around you at the end of the race.
78. Adam Vess 27:11.1. A too-fast start led to a too-slow finish. That’s the simple analysis. Digging deeper, I think your training level is very high right now, and has left you at less than 100 percent in terms of racing. That’s OK, but you should be – AND WILL BE –- a lot faster than this. It’s all part of the plan. Expect a big leap of improvement the next time out.
100. Timothy Keegan 27:42.1. Although the time is about a minute off where I expect you to be, your effort was strong and key as our 5th man. Nicely done. Keep up the great work. I think you are slowly adapting to the stresses of college training and racing. Keep it up!
111. Conor Shelley 27:52.0. Way, way off where you should be and where you will be. You are coming along quickly in training. Keep working hard. Keep believing in yourself as much as me and your teammates believe in you.
117. John Keenan 28:06.9. This was another flat effort from you, I know you are capable of about 2 minutes faster than this! You are training really well right now, and preparing mentally. Keep doing what you are doing, and things will start breaking your way. They must!
125. Matt Janczyk 28:18.7. You were only about 10 seconds off your all-time VCP best, which on this day was pretty amazing considering the entire field was a bit off that. Your effort was strong, and you are giving us even more depth than expected. Keep it up and great things will continue to occur.
129. Nick Webster 28:23.2. This was a solid, first-time effort at VCP. You were definitely feeling things out for your first time on the 5-mile course. Aim for about 27:30 (or faster) your next time out. I feel that is definitely doable.
134. Tom Dixon 28:31.5. Similar to Matt Janczyk, I thought this was a solid and positive effort. Your times will come down significantly once we back off training. Trust it, and trust yourself. Good job. Think PR next time out.
144. Joe Tarantello 28:50.8. Ditto T-Dix. Strong effort, and with continued hard work and backing off, the time could drop by 1 minute or more. Keep up the excellent work. Think PR next time out.
149. Kris Geist 29:02.5. All things considered, this was a positive start for you. Your legs are going to be a bit weary from the increase in training, but I expect you to bounce back, and quickly. You need to advance to close to the scoring pack. You can do that!
151. Zak Smetana 29:05.0. This was a strong start to your VCP career. Ultimately, I want you aiming for 27:30 or faster, but for now on this high-volume training, this is a decent start.
173. Tom Williams 30:22.5. Not much to say about this, other than it will get better.
176. Patrick Duggan 30:28.7. Ugh. You wound up in the ambulance after this, so obviously you were affected by the conditions; perhaps you entered the race a bit tired and dehydrated. Either way, I’m glad you are OK. We’ll have you lay low for a few days before resuming normal training.
General comments: We’re sticking to the plan, men. Continued hard work will lead us to where we want to go. We’ll back off slightly for Mets (not much) and hopefully see some big leaps in racing times on Friday, October 5. I’m proud of the work you guys are putting in; we are going to maintain this level, and then gradually back off in the volume. Remember: The entire season is still in front of us. September meets are not that important in the overall scheme of things; kind of like spring-training baseball. The “regular season” starts in October. Let’s be ready to make it great.
3. Girma Segni 25:13.5. Personal-best time. Great effort! You looked smooth and in control throughout. Nicely done! What was great about this is that you were nowhere near 100 percent physically. So hopefully, big improvements are on the way.
15. David Raucci 25:51.0. A solid effort for you, but not what you were hoping for. You are training hard, and I think you were a little “off.” I think your big-time goals are still well within reach. Keep working hard. The important meets are all ahead, and you have never been fitter or worked this hard at this point in the season.
64. Mike Rolek 26:51.2. Another solid effort, and an important one for this team. I think you are primed for your best season yet. Keep it up, and stay healthy! Train smart and hard, stay positive and remember: you can kick with anyone around you at the end of the race.
78. Adam Vess 27:11.1. A too-fast start led to a too-slow finish. That’s the simple analysis. Digging deeper, I think your training level is very high right now, and has left you at less than 100 percent in terms of racing. That’s OK, but you should be – AND WILL BE –- a lot faster than this. It’s all part of the plan. Expect a big leap of improvement the next time out.
100. Timothy Keegan 27:42.1. Although the time is about a minute off where I expect you to be, your effort was strong and key as our 5th man. Nicely done. Keep up the great work. I think you are slowly adapting to the stresses of college training and racing. Keep it up!
111. Conor Shelley 27:52.0. Way, way off where you should be and where you will be. You are coming along quickly in training. Keep working hard. Keep believing in yourself as much as me and your teammates believe in you.
117. John Keenan 28:06.9. This was another flat effort from you, I know you are capable of about 2 minutes faster than this! You are training really well right now, and preparing mentally. Keep doing what you are doing, and things will start breaking your way. They must!
125. Matt Janczyk 28:18.7. You were only about 10 seconds off your all-time VCP best, which on this day was pretty amazing considering the entire field was a bit off that. Your effort was strong, and you are giving us even more depth than expected. Keep it up and great things will continue to occur.
129. Nick Webster 28:23.2. This was a solid, first-time effort at VCP. You were definitely feeling things out for your first time on the 5-mile course. Aim for about 27:30 (or faster) your next time out. I feel that is definitely doable.
134. Tom Dixon 28:31.5. Similar to Matt Janczyk, I thought this was a solid and positive effort. Your times will come down significantly once we back off training. Trust it, and trust yourself. Good job. Think PR next time out.
144. Joe Tarantello 28:50.8. Ditto T-Dix. Strong effort, and with continued hard work and backing off, the time could drop by 1 minute or more. Keep up the excellent work. Think PR next time out.
149. Kris Geist 29:02.5. All things considered, this was a positive start for you. Your legs are going to be a bit weary from the increase in training, but I expect you to bounce back, and quickly. You need to advance to close to the scoring pack. You can do that!
151. Zak Smetana 29:05.0. This was a strong start to your VCP career. Ultimately, I want you aiming for 27:30 or faster, but for now on this high-volume training, this is a decent start.
173. Tom Williams 30:22.5. Not much to say about this, other than it will get better.
176. Patrick Duggan 30:28.7. Ugh. You wound up in the ambulance after this, so obviously you were affected by the conditions; perhaps you entered the race a bit tired and dehydrated. Either way, I’m glad you are OK. We’ll have you lay low for a few days before resuming normal training.
General comments: We’re sticking to the plan, men. Continued hard work will lead us to where we want to go. We’ll back off slightly for Mets (not much) and hopefully see some big leaps in racing times on Friday, October 5. I’m proud of the work you guys are putting in; we are going to maintain this level, and then gradually back off in the volume. Remember: The entire season is still in front of us. September meets are not that important in the overall scheme of things; kind of like spring-training baseball. The “regular season” starts in October. Let’s be ready to make it great.
VCP individual bests to date
VCP Personal-Best Times, as of September 2007
Girma Segni: 25:13.5
David Raucci: 25:32.9
Conor Shelley: 25:46.1
John Keenan: 26:18.4
Tom Williams: 26:27.8
Mike Rolek: 26:35.0
Alex Emerel: 27:07.2
Adam Vess: 27:11.1
Rob Fleming: 27:35.2
Teddy Marak: 27:35.5
Kris Geist: 27:41.4
Tim Keegan: 27:42.1
Tom Dixon: 27:51.0
Matt Janczyk: 28:07.4
Greg Masto: 28:10.2
Nick Webster 28:23.2
Joe Tarantello: 28:39.3
Bryan Dixon: 29:02.1
Zak Smetana: 29:05.0
Matt Maynes: 30:00.2
Pat Duggan: 30:28.7
Sam McMullen: None yet
Shane Reilly: None yet
Mike Holinko: None yet
Girma Segni: 25:13.5
David Raucci: 25:32.9
Conor Shelley: 25:46.1
John Keenan: 26:18.4
Tom Williams: 26:27.8
Mike Rolek: 26:35.0
Alex Emerel: 27:07.2
Adam Vess: 27:11.1
Rob Fleming: 27:35.2
Teddy Marak: 27:35.5
Kris Geist: 27:41.4
Tim Keegan: 27:42.1
Tom Dixon: 27:51.0
Matt Janczyk: 28:07.4
Greg Masto: 28:10.2
Nick Webster 28:23.2
Joe Tarantello: 28:39.3
Bryan Dixon: 29:02.1
Zak Smetana: 29:05.0
Matt Maynes: 30:00.2
Pat Duggan: 30:28.7
Sam McMullen: None yet
Shane Reilly: None yet
Mike Holinko: None yet
Possible change in plans: Tuesday
With expected high heat and humidity on Tuesday, I'm considering changing the workout venue to Locust Grove, where there is ample shade. We'll use the usual loop we have in there in the past. I'll wheel it out and try to avoid that rocky downhill portion. We'll see. I'll keep you posted ...
Sunday, September 23, 2007
Training schedule, this week
Monday: 6:30 a.m. double; afternoon practice, distance
Tuesday: Vassar Farms, thresh workout; 2 x 4km
Wednesday: Distance/strides
Thursday: 6:30 a.m. double; afternoon distance
Friday: Bowdoin Park. Hill fartlek.
Saturday: Long
Sunday: Easy or off
Note: Guys that want/need a day off should take it on any easy day this week. If it is a double day, you can simply run short in the morning and take off in the afternoon.
We want to hit 70-80 miles this week. We'll back off slightly the week of Mets.
Tuesday: Vassar Farms, thresh workout; 2 x 4km
Wednesday: Distance/strides
Thursday: 6:30 a.m. double; afternoon distance
Friday: Bowdoin Park. Hill fartlek.
Saturday: Long
Sunday: Easy or off
Note: Guys that want/need a day off should take it on any easy day this week. If it is a double day, you can simply run short in the morning and take off in the afternoon.
We want to hit 70-80 miles this week. We'll back off slightly the week of Mets.
Saturday, September 22, 2007
More thoughts
OK. So today wasn't a great representation of what this team can do.
However ...
You guys have been working your ASSES off in training the past month. Really hard stuff. Harder than any team I've coached.
Last week, from Sunday to Saturday, with bookended long runs, most of you got over 80 miles in. With two quality workouts.
THIS IS WHAT WE NEED TO BE DOING, IN SEPTEMBER.
The races that matter? They are in OCTOBER AND NOVEMBER. When that time comes, this work should make you ready for those meets.
This coming week, we will be working hard again. Get ready for it. Look forward to it. And get mentally prepared NOW for Mets, where we can do some serious stuff.
Wow. Two posts in one day after none for 3 weeks!
However ...
You guys have been working your ASSES off in training the past month. Really hard stuff. Harder than any team I've coached.
Last week, from Sunday to Saturday, with bookended long runs, most of you got over 80 miles in. With two quality workouts.
THIS IS WHAT WE NEED TO BE DOING, IN SEPTEMBER.
The races that matter? They are in OCTOBER AND NOVEMBER. When that time comes, this work should make you ready for those meets.
This coming week, we will be working hard again. Get ready for it. Look forward to it. And get mentally prepared NOW for Mets, where we can do some serious stuff.
Wow. Two posts in one day after none for 3 weeks!
What's this? A post? YES!
Hello men,
Below is what I sent to Marist sports info for today's meet. Great job for Girma!
As a team, our best showing ever at this meet. But overall, not a great team effort. We are MUCH BETTER THAN THIS!
And, you know what? We will show everyone that in two weeks. At Mets.
I'll do my best to update this more frequently in the coming days/weeks.
See you Sunday morning,
coach pete
NEW YORK – Junior Girma Segni (Bronx, NY) ran the third-fastest time in Marist College men’s cross country school history at Van Cortlandt Park Saturday, leading the Running Red Foxes to an eighth-place finish at the 13th annual Iona College Meet of Champions.
The Red Foxes scored 193 points, narrowly missing seventh place (Army) by two points (191). The placement was the highest for a Marist team in meet history, eclipsing the 2005 team’s showing of 10th place with 329 points.
Segni ran a personal-best time of 25:13.5, placing third overall in the field of 205 runners. The time was two seconds faster than his previous best of 25:15.5, set at the 2006 Metropolitan Championships. On the school’s all-time record list, he trails only 1999 graduate Mike Melfi, who ran 25:11 and 25:12.3 during the 1998 cross country season at VCP.
Junior David Raucci (Clermont, NY) placed 15th overall in 25:51.0. Raucci is a model of consistency on the Van Cortlandt Park course. It was his seventh time under the 26:00 barrier on the famed, 5-mile layout. It was also Segni’s seventh sub-26:00 on the course as well.
Senior captain Mike Rolek (Maplewood, NJ) was 64th overall in 26:51.2, less than 15 seconds off his all-time best on the course. Freshmen Adam Vess (Cromwell, CT) and Timothy Keegan (Huntington Station, NY) rounded out the top five for the Red Foxes, placing 78th (27:11.1) and 100th (27:42.1), respectively.
The men’s cross country team returns to action Friday, October 5, at the Metropolitan Championships at Van Cortlandt Park.
Marist finishers:
3. Girma Segni 25:13.5
15. David Raucci 25:51.0
64. Mike Rolek 26:51.2
78. Adam Vess 27:11.1
100. Timothy Keegan 27:42.1
111. Conor Shelley 27:52.0
117. John Keenan 28:06.9
125. Matt Janczyk 28:18.7
129. Nick Webster 28:23.2
134. Tom Dixon 28:31.5
144. Joe Tarantello 28:50.8
149. Kris Geist 29:02.5
151. Zak Smetana 29:05.0
173. Tom Williams 30:22.5
176. Patrick Duggan 30:28.7
205 finishers
Team standings:
1. Iona 72, 2. Brown 77, 3. Penn State 93, 4. Navy 109, 5. American 120, 6. Cornell 176, 7. Army 191, 8. Marist 193, 9. U Mass Lowell 224, 10. Youngstown State 320, 11. Manhattan 337, 12. Harvard 354, 13. Kutztown 399, 14. Brockport State 428, 15. Albany 431, 16. West Virginia Wesleyan 459, 17. Le Moyne 462, 18. FDU 517, 19. NJIT 589, 20. LIU Inc.
Below is what I sent to Marist sports info for today's meet. Great job for Girma!
As a team, our best showing ever at this meet. But overall, not a great team effort. We are MUCH BETTER THAN THIS!
And, you know what? We will show everyone that in two weeks. At Mets.
I'll do my best to update this more frequently in the coming days/weeks.
See you Sunday morning,
coach pete
NEW YORK – Junior Girma Segni (Bronx, NY) ran the third-fastest time in Marist College men’s cross country school history at Van Cortlandt Park Saturday, leading the Running Red Foxes to an eighth-place finish at the 13th annual Iona College Meet of Champions.
The Red Foxes scored 193 points, narrowly missing seventh place (Army) by two points (191). The placement was the highest for a Marist team in meet history, eclipsing the 2005 team’s showing of 10th place with 329 points.
Segni ran a personal-best time of 25:13.5, placing third overall in the field of 205 runners. The time was two seconds faster than his previous best of 25:15.5, set at the 2006 Metropolitan Championships. On the school’s all-time record list, he trails only 1999 graduate Mike Melfi, who ran 25:11 and 25:12.3 during the 1998 cross country season at VCP.
Junior David Raucci (Clermont, NY) placed 15th overall in 25:51.0. Raucci is a model of consistency on the Van Cortlandt Park course. It was his seventh time under the 26:00 barrier on the famed, 5-mile layout. It was also Segni’s seventh sub-26:00 on the course as well.
Senior captain Mike Rolek (Maplewood, NJ) was 64th overall in 26:51.2, less than 15 seconds off his all-time best on the course. Freshmen Adam Vess (Cromwell, CT) and Timothy Keegan (Huntington Station, NY) rounded out the top five for the Red Foxes, placing 78th (27:11.1) and 100th (27:42.1), respectively.
The men’s cross country team returns to action Friday, October 5, at the Metropolitan Championships at Van Cortlandt Park.
Marist finishers:
3. Girma Segni 25:13.5
15. David Raucci 25:51.0
64. Mike Rolek 26:51.2
78. Adam Vess 27:11.1
100. Timothy Keegan 27:42.1
111. Conor Shelley 27:52.0
117. John Keenan 28:06.9
125. Matt Janczyk 28:18.7
129. Nick Webster 28:23.2
134. Tom Dixon 28:31.5
144. Joe Tarantello 28:50.8
149. Kris Geist 29:02.5
151. Zak Smetana 29:05.0
173. Tom Williams 30:22.5
176. Patrick Duggan 30:28.7
205 finishers
Team standings:
1. Iona 72, 2. Brown 77, 3. Penn State 93, 4. Navy 109, 5. American 120, 6. Cornell 176, 7. Army 191, 8. Marist 193, 9. U Mass Lowell 224, 10. Youngstown State 320, 11. Manhattan 337, 12. Harvard 354, 13. Kutztown 399, 14. Brockport State 428, 15. Albany 431, 16. West Virginia Wesleyan 459, 17. Le Moyne 462, 18. FDU 517, 19. NJIT 589, 20. LIU Inc.
Saturday, September 1, 2007
West Point scrimmage on the mountain
Results from Friday's scrimmage meet at West Point. Hilly as all heck! Nicely done for those who raced. For those who didn't ... you are lucky. Check out the pace-per-mile chart below.
Note that barring natural disaster this will be your SLOWEST pace of the year by a lot, considering the brutal terrain.
Great job, fellas. See you Monday morning for the Mad Dash workout.
I'll do my best to post more frequently ...
1-David Raucci, 19:57.2. 5:21.0 pace
13-Nick Webster, 21:14.30 . 5:41.7 pace
19-Timothy Keegan, 21:27.90 . 5:45.4 pace
25-Matt Janczyk, 21:47.50. 5:50.6 pace
33-John Reilly, 22:09.30. 5:56.5 pace.
34-Sam McMullen, 22:11.00. 5:56.9 pace
35-Joe Tarantello, 22:14.10. 5:57.7 pace.
36-John Keenan, 22:17.50. 5:58.7 pace.
39-Thomas Dixon, 22:40.30. 6:04.8 pace.
41-Zak Smetana, 22:44.50. 6:05.9 pace.
45-Ted Marak, 23:22.50. 6:16.1 pace.
46-Patrick Duggan, 23:28.50. 6:17.7 pace.
52-Greg Masto, 23:59.30. 6:26.0 pace.
55-Michael Holinko, 24:30.90. 6:34.4 pace.
Note that barring natural disaster this will be your SLOWEST pace of the year by a lot, considering the brutal terrain.
Great job, fellas. See you Monday morning for the Mad Dash workout.
I'll do my best to post more frequently ...
1-David Raucci, 19:57.2. 5:21.0 pace
13-Nick Webster, 21:14.30 . 5:41.7 pace
19-Timothy Keegan, 21:27.90 . 5:45.4 pace
25-Matt Janczyk, 21:47.50. 5:50.6 pace
33-John Reilly, 22:09.30. 5:56.5 pace.
34-Sam McMullen, 22:11.00. 5:56.9 pace
35-Joe Tarantello, 22:14.10. 5:57.7 pace.
36-John Keenan, 22:17.50. 5:58.7 pace.
39-Thomas Dixon, 22:40.30. 6:04.8 pace.
41-Zak Smetana, 22:44.50. 6:05.9 pace.
45-Ted Marak, 23:22.50. 6:16.1 pace.
46-Patrick Duggan, 23:28.50. 6:17.7 pace.
52-Greg Masto, 23:59.30. 6:26.0 pace.
55-Michael Holinko, 24:30.90. 6:34.4 pace.
Subscribe to:
Posts (Atom)