1500 run
Adam Vess, 4:02.28. 66, 2:11 (65), 3:14 (63), 4:02.28 (63.28 final 400)
Conor Shelley, 4:05.20. 62, 2:11 (69), 3:17 (66), 4:05.20 (64.20 final 400)
Mike Rolek, 4:12.22. 65, 2:14 (69), 3:22 (68), 4:12.22 (67.22 final 400)
Tim Keegan, 4:18.13. 67, 2:16 (69), 3:26 (70), 4:18.13 (70.13 final 400)
Matt Maynes, 4:20.20. 67, 2:18 (71), 3:27 (69), 4:20.20 (69.20 final 400)
3000 steeplechase
Matt Janczyk 9:55.62. 77, 2:32 (75), 3:52 (80), 5:07 (75), 6:26 (79), 7:45 (79), 9:06 (81), 9:55.62 (49.62)
John Keenan 10:01.12. 76, 2:31 (75), 3:51 (80), 5:07 (76), 6:28 (81), 7:48 (80), 9:10 (82), 10:01.12 (51.12)
Nick Webster 10:03.00. 76, 2:32 (76), 3:52 (80), 5:09 (77), 6:30 (81), 7:52 (82), 9:14 (82), 10:03.00 (49.00)
Greg Masto 10:23.32. 77, 2:36 (79), 3:56 (80), 5:20 (84), 6:44 (84), 8:09 (85), 9:33 (84), 10:23.32 (50.32)
Kris Geist 10:41.14. 78, 2:35 (77), 3:55 (80), 5:18 (83), 6:45 (87), 8:14 (89), 9:42 (yikes), 10:41.14.
5000 run
Zak Smetana 16:09.94. 75, 2:31 (76), 3:50 (79), 5:06 (76), 6:26 (80), 7:43 (77), 9:01 (78), 10:20 (79), 11:40 (80), 12:58 (78), 14:15 (77), 15:32 (77), 16:09.94 (37.94)
Aleks Emerel 16:18.85. 75, 2:31 (76), 3:50 (79), 5:06 (76), 6:26 (80), 7:43 (77), 9:02 (79), 10:20 (78), 11:41 (81), 13:00 (79), 14:20 (80), 15:40 (80), 16:18.85 (38.85)
Joe Tarantello 16:30.87. 77, 2:32 (75), 3:51 (79), 5:08 (77), 6:28 (80), 7:45 (77), 9:05 (80), 10:27 (82), 11:50 (83), 13:14 (84), 14:37 (83), 15:57 (80), 16:30.87 (33.87)
Ted Marak 16:59.94. 78, 2:33 (75), 3:51 (78), 5:10 (79), 6:31 (81), 7:50 (79), 9:14 (84), 10:42 (78), 12:08 (86), 13:32 (84), 14:58 (86), 16:25 (87), 16:59.94 (34.94)
Some very bizarre splits here, mostly due to weather, drafting and people not wanting to lead (or, in some cases, leading when they should not have). Over, done with, and we move on ...
Sunday, March 30, 2008
Alumni team does us proud!
THIS JUST IN:
The Marist Alumni Racing Team of Steve Hicks, Kirk Dornton, Geoff Decker and Sean Hopkins -- now that, my friends, is a POWER team -- won the team competition at Mudders and Grunters, a trail race down in Westchester County. The won the coveted "skull" team award, which will be displayed proudly in my office for the next year, at which time these boys will retrieve it and do their best to defend it against challenging competition.
Our favorite Mudders finished ahead of the Albany Running Exchange, an excellent group of runners to our north.
Being the immature idiots that they are (and you KNOW I love them all!), they did not enter under the Marist Alumni Racing Team banner but rather as The Winners. That way, when they were announced as the winners, it was announced as: "the winners are The Winners." I firmly believe all the stupid, immature and bad puns I have fed them throughout the years was behind this idiocy.
Congrats to the Alumni Runners, and look for The Skull to be placed prominently in my trainwreck of an office for the coming months ...
The Marist Alumni Racing Team of Steve Hicks, Kirk Dornton, Geoff Decker and Sean Hopkins -- now that, my friends, is a POWER team -- won the team competition at Mudders and Grunters, a trail race down in Westchester County. The won the coveted "skull" team award, which will be displayed proudly in my office for the next year, at which time these boys will retrieve it and do their best to defend it against challenging competition.
Our favorite Mudders finished ahead of the Albany Running Exchange, an excellent group of runners to our north.
Being the immature idiots that they are (and you KNOW I love them all!), they did not enter under the Marist Alumni Racing Team banner but rather as The Winners. That way, when they were announced as the winners, it was announced as: "the winners are The Winners." I firmly believe all the stupid, immature and bad puns I have fed them throughout the years was behind this idiocy.
Congrats to the Alumni Runners, and look for The Skull to be placed prominently in my trainwreck of an office for the coming months ...
It felt like I was running into a wall
Southern Connecticut Invitational, Saturday, March 29. I heard the above statement more than once. The wind was brutal. It really was. And it certainly wasn't warm.
Phil and I have stood out in some of the most miserable weather imaginable in the past 17 years. Saturday ranks up there as pretty bad. However, it was sunny and it was not wet. But in terms of fast times ... that wasn't happening on this day.
You get what you get for outdoor track in the Northeast on March 29. Hopefully, better days are ahead. A few random notes on what I discussed with you guys before your long run this morning, while most were probably half-awake ...
1. We will train HARD the next few weeks, gearing up for end-of-season meets. The first few meets, run them hard but expect to be a bit tired. We can't be sharp for everything.
2. If you are a distance runner not racing Friday night in Princeton, most likely you'll be in the 1500 or 800 on Saturday since all the longer races (with FAST cutoff times) are on Friday night.
3. The 4.12 meet at USMMA does not have a steeple and has an entry limit of 3 per event. There is a flat 3k (rare for outdoors) and a 10k. That, combined with the fact that several Friday night Princeton runners will take the meet off, will enable most if not all to race. Even if it's out of event.
4. Workout schedule this week will be as discussed: Those that are racing Friday will do a track workout on Tuesday; those that are racing Saturday will do a road fartlek on Monday followed by a hard track workout on Wednesday.
5. THANKS VERY MUCH to Mike Holinko for taking down splits for us. Saved me from frostbite.
6. THANKS VERY MUCH to Mr. Raucci and David Raucci for driving out to the meet and watching the meet even though Dave did not run. That is true dedication to the program.
That's all for now. I'll post splits from the meet later tonight or Monday morning.
Coach Pete
Phil and I have stood out in some of the most miserable weather imaginable in the past 17 years. Saturday ranks up there as pretty bad. However, it was sunny and it was not wet. But in terms of fast times ... that wasn't happening on this day.
You get what you get for outdoor track in the Northeast on March 29. Hopefully, better days are ahead. A few random notes on what I discussed with you guys before your long run this morning, while most were probably half-awake ...
1. We will train HARD the next few weeks, gearing up for end-of-season meets. The first few meets, run them hard but expect to be a bit tired. We can't be sharp for everything.
2. If you are a distance runner not racing Friday night in Princeton, most likely you'll be in the 1500 or 800 on Saturday since all the longer races (with FAST cutoff times) are on Friday night.
3. The 4.12 meet at USMMA does not have a steeple and has an entry limit of 3 per event. There is a flat 3k (rare for outdoors) and a 10k. That, combined with the fact that several Friday night Princeton runners will take the meet off, will enable most if not all to race. Even if it's out of event.
4. Workout schedule this week will be as discussed: Those that are racing Friday will do a track workout on Tuesday; those that are racing Saturday will do a road fartlek on Monday followed by a hard track workout on Wednesday.
5. THANKS VERY MUCH to Mike Holinko for taking down splits for us. Saved me from frostbite.
6. THANKS VERY MUCH to Mr. Raucci and David Raucci for driving out to the meet and watching the meet even though Dave did not run. That is true dedication to the program.
That's all for now. I'll post splits from the meet later tonight or Monday morning.
Coach Pete
Wednesday, March 26, 2008
SCSU Meet: Order of Events
Saturday's order of track events (women, then men, unless otherwise noted)
11:15 a.m.: Steeple (men first!)
11:45 a.m.: 4x100
12:05 p.m.: 1500
12:40 p.m.: high hurdles
1:15 p.m.: 400
1:35 p.m.: 100
1:55 p.m.: 800
2:25 p.m.: intermediate hurdles
2:55 p.m.: 200
3:15 p.m.: 5k
4:30 p.m.: 4x400 relay
Note 1: This is an estimated time schedule. It may run behind
Note 2: The latest weather forecast I saw was for sunny and cool conditions. Not bad for 3.29.08. Of course, that could change at a moment's notice.
11:15 a.m.: Steeple (men first!)
11:45 a.m.: 4x100
12:05 p.m.: 1500
12:40 p.m.: high hurdles
1:15 p.m.: 400
1:35 p.m.: 100
1:55 p.m.: 800
2:25 p.m.: intermediate hurdles
2:55 p.m.: 200
3:15 p.m.: 5k
4:30 p.m.: 4x400 relay
Note 1: This is an estimated time schedule. It may run behind
Note 2: The latest weather forecast I saw was for sunny and cool conditions. Not bad for 3.29.08. Of course, that could change at a moment's notice.
Today on the track
It was WINDY!
So, what else is new for early outdoor track, right?
Loved the effort today in the bad conditions, guys. Great stuff. Looking forward to the start of another season.
Remember: There is a double on Thursday. 6:30 a.m. McCann Center. See you there.
So, what else is new for early outdoor track, right?
Loved the effort today in the bad conditions, guys. Great stuff. Looking forward to the start of another season.
Remember: There is a double on Thursday. 6:30 a.m. McCann Center. See you there.
Soft Parade
Hello men:
Glad to see/hear that most of you ran the Culinary Trails on Tuesday for practice.
It was a long, cold -- and very HARD -- winter. What I mean by HARD is RUNNING SURFACES. Not much choice in the winter: It's either our hard, junky indoor track, or the freezing cold, hard pavement outdoors.
Well now the snow has melted and the ground has thawed sufficiently so you can run the Culinary (and other) trails, as well as North Field if you don't mind the boring loops. You know Dave R. will be down there, probably shoeless, for hours on end.
As your coach, I strongly encourage you to run on soft surfaces (trails, grass) as much as you can now that you can. The trails are our friends! Become reacquainted with them. Often. It will keep you from getting banged up and injured. And besides, isn't it more fun to run off-road and get a little muddy?
Just be careful not to run along any cliffs (across the river) or do stupid stuff like a high-wire act on a log with a 30-foot drop to a stream below (for details, see Dumb and Dumber). Translation: Be careful and don't take stupid risks.
See you on the track very soon ...
Glad to see/hear that most of you ran the Culinary Trails on Tuesday for practice.
It was a long, cold -- and very HARD -- winter. What I mean by HARD is RUNNING SURFACES. Not much choice in the winter: It's either our hard, junky indoor track, or the freezing cold, hard pavement outdoors.
Well now the snow has melted and the ground has thawed sufficiently so you can run the Culinary (and other) trails, as well as North Field if you don't mind the boring loops. You know Dave R. will be down there, probably shoeless, for hours on end.
As your coach, I strongly encourage you to run on soft surfaces (trails, grass) as much as you can now that you can. The trails are our friends! Become reacquainted with them. Often. It will keep you from getting banged up and injured. And besides, isn't it more fun to run off-road and get a little muddy?
Just be careful not to run along any cliffs (across the river) or do stupid stuff like a high-wire act on a log with a 30-foot drop to a stream below (for details, see Dumb and Dumber). Translation: Be careful and don't take stupid risks.
See you on the track very soon ...
Monday, March 24, 2008
Welcome back
Hello men! If you read this before running today, try to get a light fartlek workout in on the roads.
Something like:
2-3 sets of 3-2-1 (3 hard, 2 easy, etc) in the middle of a 9-11 mile run.
We will ALL go to the track on Wednesday for an interval workout. I think it makes more sense to go Wednesday when most/all of you guys will be there, and that will give me a day to sort out what everyone did over break.
Note: It will be a HARD workout, as it is the only time we will be on the track. And then we open the season Saturday.
See you Tuesday at practice. I will be at McCann this afternoon for a short time as well if anyone is around.
LAST POINT: ASICS ORDER IS IN. BRING CASH/CHECK IF YOU WANT YOUR GEAR!
Something like:
2-3 sets of 3-2-1 (3 hard, 2 easy, etc) in the middle of a 9-11 mile run.
We will ALL go to the track on Wednesday for an interval workout. I think it makes more sense to go Wednesday when most/all of you guys will be there, and that will give me a day to sort out what everyone did over break.
Note: It will be a HARD workout, as it is the only time we will be on the track. And then we open the season Saturday.
See you Tuesday at practice. I will be at McCann this afternoon for a short time as well if anyone is around.
LAST POINT: ASICS ORDER IS IN. BRING CASH/CHECK IF YOU WANT YOUR GEAR!
Friday, March 14, 2008
Spring Break Training
Hey guys:
Here are some ideas for spring break training. As always, if you have your old high school team to train with, all the better. Just do lots of mileage and lots of strength. Please. No 200-meter repeats for workouts. Unless you do about 30 of them with 30 seconds break. It's March. Focus on strength. Speed comes later. Here is a day-to-day schedule. Adjust accordingly. Just run a lot.
Friday, March 14: Easy distance, recovery from workout yesterday.
Saturday, March 15: Dynamic Run. 8-11 miles with 4-6 x 45 seconds hard/1:30 recovery in the middle of the run. Basically, extended stides in the middle of a distance run.
Sunday, March 16: Long run. 11-16 miles.
Monday, March 17: Threshold/tempo style workout. Your choice of any of the following workouts:
-- 5-6 x 1 mile with 1:30 min recovery
-- 6-8 x 1k with 1 min recovery
-- 2 x 10 min tempo pace with 3:00 recovery
-- 1 x 20 min tempo pace straight
If you do not know your thresh pace, call me. Most of you guys should know it. With warmup and cooldown, this should be about a 10-11 mile day.
Tuesday, March 18: Easy distance. Light strides. Double. Total mileage for day 9-13 miles.
Wednesday, March 19: Dynamic Distance. Same as last Saturday. Double. Total mileage for day 10-14 miles.
Thursday, March 20: Strength-based workout. Your choice of any of the following
-- Hill repeats. Simulate 3 sets of 5 midrise hills, 3-4 min recovery
-- Hard hilly run. If you have a 9-11 mile course on hills, warm up 2 miles then run the hilly portion of the run at an uptempo pace. Make sure to have at least an easy jog 1 mile cooldown. This is the preferred workout for the day, if you have an applicable course.
-- Track workout 1: 1 x 400 stride. 1 x 1k at 5k pace. 3 x 1600 at between 5k-10k pace. 1 x 1k at 5k pace. 1 x 400 stride. Interval recoveries (same time as it takes to run the interval), active recovery (jogging)
-- Track workout 2: 1 x 400 stride. 6-8 x 800 at slightly faster than 5k pace. 1 lap jog recoveries. 1 x 400 stride.
-- Track workout 3: 400 repeats. Either 2 sets of 8 x 400 with 1:00-1:30 rec, at a pace between mile and 5k race pace. Or: 3 sets of 5 x 400, everything else the same. Full recovery (1 lap jog) between sets)
Friday, March 20: Same as Tuesday.
Saturday, March 21: Rest day. Very short run (35-45 mins). Light strides.
Sunday, March 22: Long run.
Monday, March 23: Same as Tuesday/Friday. Regular distance. Double. Strides.
Practice resumes on Tuesday, March 24, at 2 p.m. We will go to the track for a workout either Tuesday or Wednesday, depending on weather. Guys racing 10k at Princeton will do a 10k-specific workout on Wednesday, regardless of the weather.
Note to steeplers: The meet on 4.12 at USMMA will NOT have a steeplechase. Keep this in mind. This is OK, since we race every weekend. However, for those not racing the steeple at Princeton, you will have one opportunity early (S. Conn) and then not another until Mets. This is OK! After that gap, there is a steeple every week. This will give us time to practice technique and also give the Weather Gods time for maybe some warm conditions. Just a note for planning purposes. We could switch back to going to Rider for the 4.12 date, but I think we'll keep it as it is.
Any questions, call (845 309 3640) or email (runhed246@hotmail.com) at any time.
Coach Pete
Here are some ideas for spring break training. As always, if you have your old high school team to train with, all the better. Just do lots of mileage and lots of strength. Please. No 200-meter repeats for workouts. Unless you do about 30 of them with 30 seconds break. It's March. Focus on strength. Speed comes later. Here is a day-to-day schedule. Adjust accordingly. Just run a lot.
Friday, March 14: Easy distance, recovery from workout yesterday.
Saturday, March 15: Dynamic Run. 8-11 miles with 4-6 x 45 seconds hard/1:30 recovery in the middle of the run. Basically, extended stides in the middle of a distance run.
Sunday, March 16: Long run. 11-16 miles.
Monday, March 17: Threshold/tempo style workout. Your choice of any of the following workouts:
-- 5-6 x 1 mile with 1:30 min recovery
-- 6-8 x 1k with 1 min recovery
-- 2 x 10 min tempo pace with 3:00 recovery
-- 1 x 20 min tempo pace straight
If you do not know your thresh pace, call me. Most of you guys should know it. With warmup and cooldown, this should be about a 10-11 mile day.
Tuesday, March 18: Easy distance. Light strides. Double. Total mileage for day 9-13 miles.
Wednesday, March 19: Dynamic Distance. Same as last Saturday. Double. Total mileage for day 10-14 miles.
Thursday, March 20: Strength-based workout. Your choice of any of the following
-- Hill repeats. Simulate 3 sets of 5 midrise hills, 3-4 min recovery
-- Hard hilly run. If you have a 9-11 mile course on hills, warm up 2 miles then run the hilly portion of the run at an uptempo pace. Make sure to have at least an easy jog 1 mile cooldown. This is the preferred workout for the day, if you have an applicable course.
-- Track workout 1: 1 x 400 stride. 1 x 1k at 5k pace. 3 x 1600 at between 5k-10k pace. 1 x 1k at 5k pace. 1 x 400 stride. Interval recoveries (same time as it takes to run the interval), active recovery (jogging)
-- Track workout 2: 1 x 400 stride. 6-8 x 800 at slightly faster than 5k pace. 1 lap jog recoveries. 1 x 400 stride.
-- Track workout 3: 400 repeats. Either 2 sets of 8 x 400 with 1:00-1:30 rec, at a pace between mile and 5k race pace. Or: 3 sets of 5 x 400, everything else the same. Full recovery (1 lap jog) between sets)
Friday, March 20: Same as Tuesday.
Saturday, March 21: Rest day. Very short run (35-45 mins). Light strides.
Sunday, March 22: Long run.
Monday, March 23: Same as Tuesday/Friday. Regular distance. Double. Strides.
Practice resumes on Tuesday, March 24, at 2 p.m. We will go to the track for a workout either Tuesday or Wednesday, depending on weather. Guys racing 10k at Princeton will do a 10k-specific workout on Wednesday, regardless of the weather.
Note to steeplers: The meet on 4.12 at USMMA will NOT have a steeplechase. Keep this in mind. This is OK, since we race every weekend. However, for those not racing the steeple at Princeton, you will have one opportunity early (S. Conn) and then not another until Mets. This is OK! After that gap, there is a steeple every week. This will give us time to practice technique and also give the Weather Gods time for maybe some warm conditions. Just a note for planning purposes. We could switch back to going to Rider for the 4.12 date, but I think we'll keep it as it is.
Any questions, call (845 309 3640) or email (runhed246@hotmail.com) at any time.
Coach Pete
Kirk's Day/AAU history, from Jut
Guys,
In case you did not see Justin Harris' comment on the previous post, I am posting it here for all to see. Courtesy of Jut in sunny Hawai'i ... cleaned up for the purposes of this family blog ...
A little background information from one of the originators.
So it goes like this. Unhappy with the monotony and rather ease of 10x800 or 5-6x1,000 (Coach's idea of originality and fun) I walked into Sean Prinz's room in G11 and said, "Prinz, we need to do something hard. You know, the kind of workouts that when you think about them while you are sitting in class your heart rate immediately jumps up because you are a bit intimidated."
Prinz answers: "Yeah I miss those. What were you thinking about Jut?" "I don't know because 2x2mile,1x1mile at threshold is so easy. What if we just tried 2x2mile avg. sub 10?" I responded. "Oh, geez (edited). With full recovery in between?" Prinz shuttered. And at that moment I believe Schab chimed in as he stared deeply at the Pre poster in his room, "We could call it the AAU Championships!" And the rest is history.
There are only two rules really:
Rule Number 1: Do not let Coach talk you out of it. Some of the best races of certain runners careers were made during this workout. So don't let him fool you.
Rule Number 2: You have to try and average 10:00 for both.
Anything and everything else is legal. I'm glad that this great, great workout has become a tradition.
Congrats to Rolek! Now, if you don't break 15 flat for 5k then I am going to beat your ---.
Till we met again
Jut.
In case you did not see Justin Harris' comment on the previous post, I am posting it here for all to see. Courtesy of Jut in sunny Hawai'i ... cleaned up for the purposes of this family blog ...
A little background information from one of the originators.
So it goes like this. Unhappy with the monotony and rather ease of 10x800 or 5-6x1,000 (Coach's idea of originality and fun) I walked into Sean Prinz's room in G11 and said, "Prinz, we need to do something hard. You know, the kind of workouts that when you think about them while you are sitting in class your heart rate immediately jumps up because you are a bit intimidated."
Prinz answers: "Yeah I miss those. What were you thinking about Jut?" "I don't know because 2x2mile,1x1mile at threshold is so easy. What if we just tried 2x2mile avg. sub 10?" I responded. "Oh, geez (edited). With full recovery in between?" Prinz shuttered. And at that moment I believe Schab chimed in as he stared deeply at the Pre poster in his room, "We could call it the AAU Championships!" And the rest is history.
There are only two rules really:
Rule Number 1: Do not let Coach talk you out of it. Some of the best races of certain runners careers were made during this workout. So don't let him fool you.
Rule Number 2: You have to try and average 10:00 for both.
Anything and everything else is legal. I'm glad that this great, great workout has become a tradition.
Congrats to Rolek! Now, if you don't break 15 flat for 5k then I am going to beat your ---.
Till we met again
Jut.
Thursday, March 13, 2008
A tradition continues ...
It started about 5 or 6 years ago on a snowy March day. An indoor workout at the McCann Center track. Kirk Dornton turned it into legend, banging out 800-meter repeat after 800-meter repeat. When it was over, he did a lot of them. I can't remember how many. 12? 15? Something around that number. All of them fast. Something called "Kirk's Day" evolved from that, and it was "celebrated" on Tuesday by Kirk's friends and family.
Somehow -- I think Sean Prinz, Justin Harris and Mike Schab were behind it, but I might be wrong -- the idea morphed into something called the AAU Championships. Basically, It amounted to this: A killer workout right before Spring Break, consisting of 2 x 3200 meters all out, with a 10-minute recovery in between. Why the AAU Championships? Who knows. But the tradition endures and today (March 13), several members of the current team took part in the killer workout in McCann.
Some guys didn't run the workout as per my suggestion. Others did parts of it. Still others did the whole thing. The star of the day? Without a doubt, Mike Rolek. OK. Without further ado, here are the "results." It was fun.
First 3200-meter "race"
Mike Rolek 9:47
Matt Janczyk 9:58
Tim Keegan 9:59
Pat Duggan 10:01
John Keenan 10:12
Zak Smetana 10:20
Joe Tarantello 10:20
Teddy Marak 10:40
Nick Webster 10:43
Colin Johnson 10:53
Kris Geist 11:15
-- -- -- --
Bryan Dixon 3:38 for 1200 (rabbit)
Matt Maynes 4:46 for 1600 (rabbit)
Second 3200-meter "race"
Mike Rolek 9:35
Tim Keegan 10:12
Nick Webster 10:17
Pat Duggan 10:19
John Keenan 10:24
Teddy Marak 10:36
Zak Smetana 10:38
Kris Geist 11:29
-- -- -- --
Matt Janczyk 3:32 for 1200 (rabbit), also helped Rolek over the last several laps. Nicely done ...
Bryan Dixon and Matt Maynes 2:20 for 800 (rabbit)
Colin Johnson 5:06 for 1600
Joe Tarantello 5:20 for 1600
Thanks to Conor Shelley, Adam Vess and Chris Locke for the MUSIC
Thanks to Conor for the starting balloons and whistle for the bell laps
Thanks to Mike Holinko for keeping track of the finishing and split times
It was fun, guys. Have a great Spring Break. I will post workout schedules here on Friday. Check back.
Until then ... Run. Rehydrate. Run Some More.
Somehow -- I think Sean Prinz, Justin Harris and Mike Schab were behind it, but I might be wrong -- the idea morphed into something called the AAU Championships. Basically, It amounted to this: A killer workout right before Spring Break, consisting of 2 x 3200 meters all out, with a 10-minute recovery in between. Why the AAU Championships? Who knows. But the tradition endures and today (March 13), several members of the current team took part in the killer workout in McCann.
Some guys didn't run the workout as per my suggestion. Others did parts of it. Still others did the whole thing. The star of the day? Without a doubt, Mike Rolek. OK. Without further ado, here are the "results." It was fun.
First 3200-meter "race"
Mike Rolek 9:47
Matt Janczyk 9:58
Tim Keegan 9:59
Pat Duggan 10:01
John Keenan 10:12
Zak Smetana 10:20
Joe Tarantello 10:20
Teddy Marak 10:40
Nick Webster 10:43
Colin Johnson 10:53
Kris Geist 11:15
-- -- -- --
Bryan Dixon 3:38 for 1200 (rabbit)
Matt Maynes 4:46 for 1600 (rabbit)
Second 3200-meter "race"
Mike Rolek 9:35
Tim Keegan 10:12
Nick Webster 10:17
Pat Duggan 10:19
John Keenan 10:24
Teddy Marak 10:36
Zak Smetana 10:38
Kris Geist 11:29
-- -- -- --
Matt Janczyk 3:32 for 1200 (rabbit), also helped Rolek over the last several laps. Nicely done ...
Bryan Dixon and Matt Maynes 2:20 for 800 (rabbit)
Colin Johnson 5:06 for 1600
Joe Tarantello 5:20 for 1600
Thanks to Conor Shelley, Adam Vess and Chris Locke for the MUSIC
Thanks to Conor for the starting balloons and whistle for the bell laps
Thanks to Mike Holinko for keeping track of the finishing and split times
It was fun, guys. Have a great Spring Break. I will post workout schedules here on Friday. Check back.
Until then ... Run. Rehydrate. Run Some More.
Tuesday, March 11, 2008
Loose ends
Hello men:
It's been a weird, disconnected time over the past several days. And with practice pre-empted on Wednesday because of the mandatory NCAA speaker, I probably will not be seeing you guys till Thursday afternoon. A couple of thoughts between now and then ...
1. I will post training schedules and workout lists on the blog for spring break in a few days. Check back for that. As always, I will give you guys PLENTY of options from which to choose.
2. Doubles. I'll admit that I have not been forceful and decisive in this area since we have restarted these, mostly because of my crazy schedule and insanity at home. I can only do so much. Having said that ... we all need to be serious about doubling. If you are reading this, you are probably serious about doubling so I'm "preaching to the choir." Regardless, here's the deal: I don't think we should have a double on Thursday. I cannot get in there in the morning, plus Thursday afternoon's "AAU Championship" practice will be grueling. And it's midterm week. Let's start fresh after break with a Monday-Thursday routine and I will see to it that I am there for all of them. It will only be for a few weeks, anyway, but we need to get in the habit. And, I need to be there. It's only fair.
3. Thursday's "race" practice: Let's have some fun with it, but I will definitely monitor it so it's not out of control and no one gets hurt. We will make adjustments accordingly. Again, we want to come out of it with a hard day but unscathed too. I'm looking forward to it.
4. Thursday's practice, Part 2: I will have a brief meeting with the women's team to go over some future issues, at 2 p.m. You guys can get together and start warming up around 2:05 to 2:10 and then I'll meet everyone around 2:30 to get things going.
Lastly: I like what I'm seeing with the group. Everyone that is healthy is working hard. I'm hopeful for an excellent outdoor season. After all the illnesses and other crap during the winter, it'll be nice to get outdoors and literally clear the air.
Set big goals, and run to achieve them.
Run. Rehydrate. Run Some More.
coach pete
It's been a weird, disconnected time over the past several days. And with practice pre-empted on Wednesday because of the mandatory NCAA speaker, I probably will not be seeing you guys till Thursday afternoon. A couple of thoughts between now and then ...
1. I will post training schedules and workout lists on the blog for spring break in a few days. Check back for that. As always, I will give you guys PLENTY of options from which to choose.
2. Doubles. I'll admit that I have not been forceful and decisive in this area since we have restarted these, mostly because of my crazy schedule and insanity at home. I can only do so much. Having said that ... we all need to be serious about doubling. If you are reading this, you are probably serious about doubling so I'm "preaching to the choir." Regardless, here's the deal: I don't think we should have a double on Thursday. I cannot get in there in the morning, plus Thursday afternoon's "AAU Championship" practice will be grueling. And it's midterm week. Let's start fresh after break with a Monday-Thursday routine and I will see to it that I am there for all of them. It will only be for a few weeks, anyway, but we need to get in the habit. And, I need to be there. It's only fair.
3. Thursday's "race" practice: Let's have some fun with it, but I will definitely monitor it so it's not out of control and no one gets hurt. We will make adjustments accordingly. Again, we want to come out of it with a hard day but unscathed too. I'm looking forward to it.
4. Thursday's practice, Part 2: I will have a brief meeting with the women's team to go over some future issues, at 2 p.m. You guys can get together and start warming up around 2:05 to 2:10 and then I'll meet everyone around 2:30 to get things going.
Lastly: I like what I'm seeing with the group. Everyone that is healthy is working hard. I'm hopeful for an excellent outdoor season. After all the illnesses and other crap during the winter, it'll be nice to get outdoors and literally clear the air.
Set big goals, and run to achieve them.
Run. Rehydrate. Run Some More.
coach pete
Monday, March 10, 2008
IC4A splits: 3.8 and 3.9
5000-meter run:
7th place, Girma Segni 14:22.73. School record. IC4A All-East.
34.9, 69.8 (34.9), 1:44.2 (34.4), 2:18.6 (34.4), 2:52.7 (34.1). 1k: 2:52.7
3:26.7 (34.0), 4:00.9 (34.2), 4:34.8 (33.9), 5:08.8 (34.0), 5:42.6 (33.8). 2k: 5:42.6 (2:48.9)
6:16.8 (34.2), 6:51.3 (34.5), 7:26.0 (34.7), 8:01.4 (35.4), 8:36.7 (35.3). 3k: 8:36.7 (2:54.1)
9:10.9 (34.8), 9:45.3 (34.5), 10:20.0 (34.7), 10:54.5 (34.5), 11:29.6 (35.1). 4k: 11:29.6 (2:52.9)
12:05.0 (35.4), 12:40.3 (35.3), 13:15.1 (34.8), 13:49.1 (34.0), 14:22.73 (33.63). 5k: 14:22.73 (2:53.73)
3000-meter run:
29th place out of 46, 6th place in slow section
Girma Segni 8:28.25
34.5, 69.3 (34.8), 1:45.3 (36.0), 2:19.1 (33.8), 2:52.8 (33.7). 1k: 2:52.8
3:26.5 (33.7), 4:00.2 (33.7), 4:33.6 (33.4), 5:07.1 (33.5), 5:40.7 (33.7). 2k: 5:40.7 (2:47.9)
6:14.7 (34.0), 6:48.8 (34.1), 7:22.4 (33.6), 7:55.3 (32.8), 8:28.25 (32.95). 3k: 8:28.25 (2:47.55)
DMR: 10:35.44. 26th of 34 teams.
1200, Conor Shelley: 3:09.4. 30, 61 (31), 1:32 (31), 2:04 (32), 2:36 (32), 3:09.4 (33.4)
400: John Carabetta, 51.6
800: Matt Maynes, 1:59.8. 28, 57 (29), 1:28 (31), 1:59.8 (31.8)
1600: David Raucci 4:34.2. 31, 63 (32), 1:36 (33), 2:10 (34), 2:46 (36), 3:22 (36), 3:58 (36), 4:34.2 (36.2)
7th place, Girma Segni 14:22.73. School record. IC4A All-East.
34.9, 69.8 (34.9), 1:44.2 (34.4), 2:18.6 (34.4), 2:52.7 (34.1). 1k: 2:52.7
3:26.7 (34.0), 4:00.9 (34.2), 4:34.8 (33.9), 5:08.8 (34.0), 5:42.6 (33.8). 2k: 5:42.6 (2:48.9)
6:16.8 (34.2), 6:51.3 (34.5), 7:26.0 (34.7), 8:01.4 (35.4), 8:36.7 (35.3). 3k: 8:36.7 (2:54.1)
9:10.9 (34.8), 9:45.3 (34.5), 10:20.0 (34.7), 10:54.5 (34.5), 11:29.6 (35.1). 4k: 11:29.6 (2:52.9)
12:05.0 (35.4), 12:40.3 (35.3), 13:15.1 (34.8), 13:49.1 (34.0), 14:22.73 (33.63). 5k: 14:22.73 (2:53.73)
3000-meter run:
29th place out of 46, 6th place in slow section
Girma Segni 8:28.25
34.5, 69.3 (34.8), 1:45.3 (36.0), 2:19.1 (33.8), 2:52.8 (33.7). 1k: 2:52.8
3:26.5 (33.7), 4:00.2 (33.7), 4:33.6 (33.4), 5:07.1 (33.5), 5:40.7 (33.7). 2k: 5:40.7 (2:47.9)
6:14.7 (34.0), 6:48.8 (34.1), 7:22.4 (33.6), 7:55.3 (32.8), 8:28.25 (32.95). 3k: 8:28.25 (2:47.55)
DMR: 10:35.44. 26th of 34 teams.
1200, Conor Shelley: 3:09.4. 30, 61 (31), 1:32 (31), 2:04 (32), 2:36 (32), 3:09.4 (33.4)
400: John Carabetta, 51.6
800: Matt Maynes, 1:59.8. 28, 57 (29), 1:28 (31), 1:59.8 (31.8)
1600: David Raucci 4:34.2. 31, 63 (32), 1:36 (33), 2:10 (34), 2:46 (36), 3:22 (36), 3:58 (36), 4:34.2 (36.2)
Outdoor schedule 2008
Hello men:
Now that the indoor season, the longest of the three seasons, is finally over, it's time to post the final and updated outdoor slate for 2008. Just so there are no questions about where we are going and when we are going. Here it is:
Saturday, March 29: at Southern Connecticut Invitational, New Haven, CT
Friday, April 4: at Sam Howell Invitational, Distance Night (steeple, 5k, 10k), Princeton
Saturday, April 5: at Sam Howell Invitational, Rest of the Meet, Princeton
Saturday, April 12: at Coach O Invitational, USMMA, Kings Point, NY
Saturday, April 19: at Mets Championships, site TBA (somewhere in Jersey, I think)
Thursday, April 24: at Penn Relays, Distance Night (steeple, 5k, 10k)
Sunday, April 27: at Yale Springtime Invitational, New Haven, CT
Saturday/Sunday, May 3-4: at MAAC Championships, Rider University, Lawrenceville, NJ
Saturday, May 10: at Icahn Stadium, Last Chance Qualifier, Randalls Island, NYC
Friday, May 16: at IC4A Championships, Princeton
Notes on the schedule:
Sam Howell Distance Night: There are entry standards for the events; 9:30 for steeple; 15:00 for 5k; 32:00 for 10k. Those running that night will travel by van with me and stay overnight. Rest of team will travel by bus Saturday morning with Coach Chuck
USMMA meet: New on the schedule, but a good meet from what I have heard
Penn: Probably won't run relays there this year, just distance runners
MAAC: Overnight for the entire team. Limited sked on Sat afternoon, full sked on Sunday
Icahn: It's after finals week, probably will have very limited entries from us based on interest level and who is still chasin' it
Now that the indoor season, the longest of the three seasons, is finally over, it's time to post the final and updated outdoor slate for 2008. Just so there are no questions about where we are going and when we are going. Here it is:
Saturday, March 29: at Southern Connecticut Invitational, New Haven, CT
Friday, April 4: at Sam Howell Invitational, Distance Night (steeple, 5k, 10k), Princeton
Saturday, April 5: at Sam Howell Invitational, Rest of the Meet, Princeton
Saturday, April 12: at Coach O Invitational, USMMA, Kings Point, NY
Saturday, April 19: at Mets Championships, site TBA (somewhere in Jersey, I think)
Thursday, April 24: at Penn Relays, Distance Night (steeple, 5k, 10k)
Sunday, April 27: at Yale Springtime Invitational, New Haven, CT
Saturday/Sunday, May 3-4: at MAAC Championships, Rider University, Lawrenceville, NJ
Saturday, May 10: at Icahn Stadium, Last Chance Qualifier, Randalls Island, NYC
Friday, May 16: at IC4A Championships, Princeton
Notes on the schedule:
Sam Howell Distance Night: There are entry standards for the events; 9:30 for steeple; 15:00 for 5k; 32:00 for 10k. Those running that night will travel by van with me and stay overnight. Rest of team will travel by bus Saturday morning with Coach Chuck
USMMA meet: New on the schedule, but a good meet from what I have heard
Penn: Probably won't run relays there this year, just distance runners
MAAC: Overnight for the entire team. Limited sked on Sat afternoon, full sked on Sunday
Icahn: It's after finals week, probably will have very limited entries from us based on interest level and who is still chasin' it
Monday, March 3, 2008
Convergence
Another Friday night at The Armory. Another long race for which to take splits. I’m not saying it’s ho-hum for me, not in the least! I still look forward to every race in which I have athletes running. The blood gets pumping. The adrenaline gets flowing. I’m inspired and fired up enough to yell, and rant, and rave. However, there is a repetitiveness to it. Here we go again. Get to my usual spot track-side, pull out the reporter’s notebook, get the split chart ready, find my lucky timing watch. Here we go again.
It’s just that sometimes … sometimes, you just never know when something special will occur, when the stars will align just right, when everything converges and makes that memorable moment.
And that’s what happened to me on Friday night, Leap Night, 2.29.08, at the NYU Fastrack Invitational. In my usual spot, trackside, with my reporter’s notebook and split chart and lucky timing watch.
Unseeded section of the 5k. My gangly freshman Timmy Keegan is in there. One of my boys, Marist alum Geoff Decker – now running for Central Park Track Club – he’s in there, too. I remember when he too was a gangly freshman. Seems like last year, but it was a long time ago.
The gun goes off. Time to take the splits, as usual. I’m taking down the splits for Timmy. I’m also taking down the splits for Decker. He’s no longer wearing the Marist red-and-white singlet, but he is one of us now and always. Doesn’t matter that he is wearing the orange CPTC singlet. I’m proud that he is running, and running well, with this respected club.
Early in the race, Decker takes the lead. He has the fastest seed time of all the entrants and so he is setting the pace. We yell at Timmy to hang with Decker. Eventually, this is exactly what he does. Decker leads the way and Timmy follows. Each of them clicking off 37-second laps routinely.
Outwardly, I’m yelling the usual stuff. Smooth, smooth! Relax, relax! Another 37, great! In control, in control! Same stuff I’ve been yelling for years.
Inwardly, I take a figurative step back, and I see the beauty in this. The past and the present have converged in this race. At 37 seconds per lap, I see something that as a coach and a runner I have been striving for since I started coaching the Marist Running Program in 1991. One of our alums, three years removed from college running, is still going strong and running fast and chasing it. One of our freshmen is running a smart 5k, on his way to a big-time PR and a competitive time.
Decker leads. Keegan follows. The past and the present merge into one. Makes me smile on the inside and feel like we have created something pretty neat, indeed.
Back to the live action … it turns out Decker did all the dirty work for Timmy. As I have stressed for years, it’s hard to lead a race wire-to-wire. Being in front is stressful. It’s tough. It’s tiring. Sure enough, a little past 2 miles, Timmy starts surging. Decker falters slightly.
Timmy goes on to run his best collegiate race to date, pulling away to win the section. His final 1k is closed in about 2:55, fabulous! His finishing time of 15:11.86 is a PR by more than 15 seconds. It is the fastest non-Girma/non-Raucci freshman 5k time in history (I know, a convoluted statement, but if you are reading this, you probably know the significance of it).
Decker? Oh sure, he was disappointed in his time of 15:25.62. But I remind him that earlier in the week he had mentioned his goal was 15:20. So that was not too far off. And then he realizes that this is an indoor PR by about 15 seconds. Pretty darn good, if you ask me.
Decker is the past, but his present is still pretty darn good. I’m proud of that. Keegan is the present, and his future is pretty darn promising. I'm proud of that, too.
On one night, at the Armory, they converged in the same race, and made this old coach smile.
It’s just that sometimes … sometimes, you just never know when something special will occur, when the stars will align just right, when everything converges and makes that memorable moment.
And that’s what happened to me on Friday night, Leap Night, 2.29.08, at the NYU Fastrack Invitational. In my usual spot, trackside, with my reporter’s notebook and split chart and lucky timing watch.
Unseeded section of the 5k. My gangly freshman Timmy Keegan is in there. One of my boys, Marist alum Geoff Decker – now running for Central Park Track Club – he’s in there, too. I remember when he too was a gangly freshman. Seems like last year, but it was a long time ago.
The gun goes off. Time to take the splits, as usual. I’m taking down the splits for Timmy. I’m also taking down the splits for Decker. He’s no longer wearing the Marist red-and-white singlet, but he is one of us now and always. Doesn’t matter that he is wearing the orange CPTC singlet. I’m proud that he is running, and running well, with this respected club.
Early in the race, Decker takes the lead. He has the fastest seed time of all the entrants and so he is setting the pace. We yell at Timmy to hang with Decker. Eventually, this is exactly what he does. Decker leads the way and Timmy follows. Each of them clicking off 37-second laps routinely.
Outwardly, I’m yelling the usual stuff. Smooth, smooth! Relax, relax! Another 37, great! In control, in control! Same stuff I’ve been yelling for years.
Inwardly, I take a figurative step back, and I see the beauty in this. The past and the present have converged in this race. At 37 seconds per lap, I see something that as a coach and a runner I have been striving for since I started coaching the Marist Running Program in 1991. One of our alums, three years removed from college running, is still going strong and running fast and chasing it. One of our freshmen is running a smart 5k, on his way to a big-time PR and a competitive time.
Decker leads. Keegan follows. The past and the present merge into one. Makes me smile on the inside and feel like we have created something pretty neat, indeed.
Back to the live action … it turns out Decker did all the dirty work for Timmy. As I have stressed for years, it’s hard to lead a race wire-to-wire. Being in front is stressful. It’s tough. It’s tiring. Sure enough, a little past 2 miles, Timmy starts surging. Decker falters slightly.
Timmy goes on to run his best collegiate race to date, pulling away to win the section. His final 1k is closed in about 2:55, fabulous! His finishing time of 15:11.86 is a PR by more than 15 seconds. It is the fastest non-Girma/non-Raucci freshman 5k time in history (I know, a convoluted statement, but if you are reading this, you probably know the significance of it).
Decker? Oh sure, he was disappointed in his time of 15:25.62. But I remind him that earlier in the week he had mentioned his goal was 15:20. So that was not too far off. And then he realizes that this is an indoor PR by about 15 seconds. Pretty darn good, if you ask me.
Decker is the past, but his present is still pretty darn good. I’m proud of that. Keegan is the present, and his future is pretty darn promising. I'm proud of that, too.
On one night, at the Armory, they converged in the same race, and made this old coach smile.
Sunday, March 2, 2008
NYU Fastrack splits: 3k
Girma Segni: 8:25.01. Personal-best. IC4A Qualifier
33.2, 67.0 (33.8), 1:40.1 (33.1), 2:13.6 (33.5), 2:47.4 (33.8). 1k: 2:47.4.
3:20.6 (33.2), 3:54.2 (33.6), 4:28.4 (34.2), 5:01.6 (33.2), 5:35.2 (33.6). 2k: 5:35.2 (2:46.8)
6:09.0 (33.8), 6:43.0 (34.0), 7:16.2 (33.2), 7:49.3 (33.1), 8:25.01 (35.81). 3k: 8:25.01 (2:49.81)
Pat Duggan: 9:04.42. Nice effort.
35, 71 (36), 1:47 (36), 2:23 (37), 3:00 (37). 1k: 3:00
3:36 (36), 4:13 (37), 4:50 (37), 5:27 (37), 6:03 (37). 2k: 6:03 (3:03)
6:39 (36), 7:17 (38), 7:54 (37), 8:30 (36), 9:04.42 (34.42). 3k: 9:04.42 (3:01.42)
John Keenan: 9:04.73. Not-so-nice-effort.
34.9, 71.6 (36.7), 1:47.8 (36.2), 2:22.3 (34.5), 2:58.4 (36.1). 1k: 2:58.4.
3:34.1 (35.7), 4:09.4 (35.4), 4:46.0 (36.6), 5:22.2 (36.2), 5:58.0 (35.8). 2k: 5:58.0 (2:59.6).
6:35.2 (37.2), 7:12.5 (37.3), 7:50.7 (38.2), 8:28.4 (37.7), 9:04.73 (36.33). 3k: 9:04.73 (3:06.73)
Kris Geist: 9:29.43. Ugh.
37, 72 (35), 1:48 (36), 2:25 (37), 3:02 (37). 1k: 3:02.
3:38 (36), 4:15 (37), 4:53 (38), 5:31 (38), 6:10 (39). 2k: 6:10 (3:08)
6:49 (390, 7:29 (40), --- (missed split), 8:50, 9:29.43 (39.43). 3k: 9:29.43 (3:19.43)
33.2, 67.0 (33.8), 1:40.1 (33.1), 2:13.6 (33.5), 2:47.4 (33.8). 1k: 2:47.4.
3:20.6 (33.2), 3:54.2 (33.6), 4:28.4 (34.2), 5:01.6 (33.2), 5:35.2 (33.6). 2k: 5:35.2 (2:46.8)
6:09.0 (33.8), 6:43.0 (34.0), 7:16.2 (33.2), 7:49.3 (33.1), 8:25.01 (35.81). 3k: 8:25.01 (2:49.81)
Pat Duggan: 9:04.42. Nice effort.
35, 71 (36), 1:47 (36), 2:23 (37), 3:00 (37). 1k: 3:00
3:36 (36), 4:13 (37), 4:50 (37), 5:27 (37), 6:03 (37). 2k: 6:03 (3:03)
6:39 (36), 7:17 (38), 7:54 (37), 8:30 (36), 9:04.42 (34.42). 3k: 9:04.42 (3:01.42)
John Keenan: 9:04.73. Not-so-nice-effort.
34.9, 71.6 (36.7), 1:47.8 (36.2), 2:22.3 (34.5), 2:58.4 (36.1). 1k: 2:58.4.
3:34.1 (35.7), 4:09.4 (35.4), 4:46.0 (36.6), 5:22.2 (36.2), 5:58.0 (35.8). 2k: 5:58.0 (2:59.6).
6:35.2 (37.2), 7:12.5 (37.3), 7:50.7 (38.2), 8:28.4 (37.7), 9:04.73 (36.33). 3k: 9:04.73 (3:06.73)
Kris Geist: 9:29.43. Ugh.
37, 72 (35), 1:48 (36), 2:25 (37), 3:02 (37). 1k: 3:02.
3:38 (36), 4:15 (37), 4:53 (38), 5:31 (38), 6:10 (39). 2k: 6:10 (3:08)
6:49 (390, 7:29 (40), --- (missed split), 8:50, 9:29.43 (39.43). 3k: 9:29.43 (3:19.43)
NYU Fastrack splits: 5k
Mike Rolek: 15:06.11. Personal-best time.
36.5, 72.5 (36.0), 1:46.7 (34.2), 2:21.7 (35.0), 2:56.8 (35.1). 1k: 2:56.8
3:31.8 (35.0), 4:07.3 (35.5), 4:43.3 (36.0), 5:20.0 (36.7), 5:56.1 (36.1). 2k: 5:56.1 (2:59.3)
6:32.2 (36.1), 7:08.3 (36.1), 7:44.5 (36.2), 8:20.7 (36.2), 8:57.2 (36.5). 3k: 8:57.2 (3:01.1)
9:33.3 (36.1), 10:10.3 (37.0), 10:47.4 (37.1), 11:24.4 (37.0), 12:02.8 (38.4). 4k: 12:02.8 (3:05.6)
12:40.4 (37.6), 13:17.8 (37.4), 13:55.3 (37.5), 14:32.3 (37.0), 15:06.11 (33.81). 5k: 15:06.11 (3:03.31)
Tim Keegan: 15:11.86. Personal-best time. Won "slow" section.
37, 74 (37), 1:50 (36), 2:26 (36), 3:03 (37). 1k: 3:03
3:40 (37), 4:16 (36), 4:52 (36), 5:29 (37), 6:06 (37). 2k: 6:06 (3:03)
6:43 (37), 7:20 (37), 7:57 (37), 8:34 (37), 9:11 (37). 3k: 9:11 (3:05)
9:48 (37), 10:24 (36), 11:02 (38), 11:38 (36), 12:16 (38). 4k: 12:16 (3:05)
12:51 (35), 13:28 (37), 14:04 (36), 14:39 (35), 15:11.86 (32.86). 5k: 15:11.86 (2:55.86)
Geoff Decker: 15:25.62. Indoor personal-best time. Running for Central Park Track Club. But a Running Red Fox Forever!
36, 73 (37), 1:50 (37), 2:26 (36), 3:01 (35). 1k: 3:01
3:38 (37), 4:14 (36), 4:51 (37), 5:27 (36), 6:04 (37). 2k: 6:04 (3:03)
6:41 (37), 7:18 (37), 7:55 (37), 8:32 (37), 9:09 (37). 3k: 9:09 (3:05)
9:46 (37), 10:23 (37), 11:01 (38), 11:38 (37), 12:16 (38). 4k: 12:16 (3:07)
12:53 (37), 13:31 (38), 14:10 (39), 14:48 (38), 15:25.62 (37.62). 5k: 15:25.62 (3:09.62)
36.5, 72.5 (36.0), 1:46.7 (34.2), 2:21.7 (35.0), 2:56.8 (35.1). 1k: 2:56.8
3:31.8 (35.0), 4:07.3 (35.5), 4:43.3 (36.0), 5:20.0 (36.7), 5:56.1 (36.1). 2k: 5:56.1 (2:59.3)
6:32.2 (36.1), 7:08.3 (36.1), 7:44.5 (36.2), 8:20.7 (36.2), 8:57.2 (36.5). 3k: 8:57.2 (3:01.1)
9:33.3 (36.1), 10:10.3 (37.0), 10:47.4 (37.1), 11:24.4 (37.0), 12:02.8 (38.4). 4k: 12:02.8 (3:05.6)
12:40.4 (37.6), 13:17.8 (37.4), 13:55.3 (37.5), 14:32.3 (37.0), 15:06.11 (33.81). 5k: 15:06.11 (3:03.31)
Tim Keegan: 15:11.86. Personal-best time. Won "slow" section.
37, 74 (37), 1:50 (36), 2:26 (36), 3:03 (37). 1k: 3:03
3:40 (37), 4:16 (36), 4:52 (36), 5:29 (37), 6:06 (37). 2k: 6:06 (3:03)
6:43 (37), 7:20 (37), 7:57 (37), 8:34 (37), 9:11 (37). 3k: 9:11 (3:05)
9:48 (37), 10:24 (36), 11:02 (38), 11:38 (36), 12:16 (38). 4k: 12:16 (3:05)
12:51 (35), 13:28 (37), 14:04 (36), 14:39 (35), 15:11.86 (32.86). 5k: 15:11.86 (2:55.86)
Geoff Decker: 15:25.62. Indoor personal-best time. Running for Central Park Track Club. But a Running Red Fox Forever!
36, 73 (37), 1:50 (37), 2:26 (36), 3:01 (35). 1k: 3:01
3:38 (37), 4:14 (36), 4:51 (37), 5:27 (36), 6:04 (37). 2k: 6:04 (3:03)
6:41 (37), 7:18 (37), 7:55 (37), 8:32 (37), 9:09 (37). 3k: 9:09 (3:05)
9:46 (37), 10:23 (37), 11:01 (38), 11:38 (37), 12:16 (38). 4k: 12:16 (3:07)
12:53 (37), 13:31 (38), 14:10 (39), 14:48 (38), 15:25.62 (37.62). 5k: 15:25.62 (3:09.62)
NYU Fastrack splits: 800 and 1000
800 meters
Tom Dixon: 29, 60 (31), 1:31 (31), 2:00.88 (29.88)
Greg Dubois: 30, 61 (31), 1:32 (31), 2:03.06 (31.06)
Bryan Dixon: 29, 60 (31), 1:33 (33), 2:05.63 (32.63)
Colin Johnson: 29, 60 (31), 1:32 (32), 2:05.94 (33.94)
Corey Ennist: 29, 60 (31), 1:32 (32), 2:06.77 (34.77)
1000 meters
Matt Janczyk: 30.1, 61.3 (31.2), 1:31.7 (30.4), 2:04.4 (32.7), 2:39.40 (35.00)
Zak Smetana: 32.1, 64.0 (31.9), 1:37.1 (33.1), 2:10.1 (33.0), 2:42.13 (32.03)
Notes: Personal-best times for Greg, Colin and Zak
Tom Dixon: 29, 60 (31), 1:31 (31), 2:00.88 (29.88)
Greg Dubois: 30, 61 (31), 1:32 (31), 2:03.06 (31.06)
Bryan Dixon: 29, 60 (31), 1:33 (33), 2:05.63 (32.63)
Colin Johnson: 29, 60 (31), 1:32 (32), 2:05.94 (33.94)
Corey Ennist: 29, 60 (31), 1:32 (32), 2:06.77 (34.77)
1000 meters
Matt Janczyk: 30.1, 61.3 (31.2), 1:31.7 (30.4), 2:04.4 (32.7), 2:39.40 (35.00)
Zak Smetana: 32.1, 64.0 (31.9), 1:37.1 (33.1), 2:10.1 (33.0), 2:42.13 (32.03)
Notes: Personal-best times for Greg, Colin and Zak
NYU Fastrack splits: DMR
3rd place, 10:16.36. IC4A Qualifier. Everyone hit their splits perfectly. Nicely done.
1200, David Raucci: 31, 62 (31), 1:32 (30), 2:04 (32), 2:36 (32), 3:07.8 (31.8)
400, John Carabetta: 50.8
800, Matt Maynes: 27, 57 (30), 1:27 (30), 1:59.2 (32.2)
1600, Girma Segni: 32, 64 (32), 1:36 (32), 2:08 (32), 2:41 (33), 3:13 (32), 3:46 (33), 4:18.1 (32.1)
1200, David Raucci: 31, 62 (31), 1:32 (30), 2:04 (32), 2:36 (32), 3:07.8 (31.8)
400, John Carabetta: 50.8
800, Matt Maynes: 27, 57 (30), 1:27 (30), 1:59.2 (32.2)
1600, Girma Segni: 32, 64 (32), 1:36 (32), 2:08 (32), 2:41 (33), 3:13 (32), 3:46 (33), 4:18.1 (32.1)
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