Time: 89:47
Distance: 13.50 miles
Pace: 6:39
Map
Long run at McAlpine with friends. That's the skinny. I didn't have any pick ups and was just able to run comfortably the entire way. I ran the first 8 or 9 miles with Mike Crouch and Futsum. I felt fine as the pace wasn't too tough. When they peeled off to head back to Boyce, I added on some miles and dropped the pace. For whatever reason, I felt better running solo than I did running with those guys.
Showing posts with label futsum. Show all posts
Showing posts with label futsum. Show all posts
Sunday, May 23, 2010
Saturday, November 21, 2009
DII Nationals
Time: 39:29
Distance: 6.24 miles
Pace: 6:19
Map
I got in late last night to Henderson, KY but luckily we didn't have to be up early. I spent a relaxing morning by the Holiday Inn Express breakfast line. I wasn't eating but I definitely drank a pot of coffee.
When it was time, we drove out the the course in Evansville, IN. Southern Indiana University was hosting the race and the course took place on some backfields and frisbee golf course. It seemed like a decent venue to host a race, not the best but I've seen far worse.
Benny and I needed to get in a run and decided that it would be best to run the men's 10k loop. I needed to form a viewing game plan for the race and running the course would allow that to happen. We were running a little short on time and the pace of the run kept creeping down. I was feeling good having not run much the last 3 days and finally getting the chance, I wanted to make the most of it.
The course is brutally tough. The first loop is common between the men and women. One hill to worry about but the rest is a challenging cross country course. However, on the second loop that the men run, the back hills portion, is rough. And I mean rough. At about 3 miles the harriers will be sent up a monster of a hill, down a really long stretch and then straight back into the hill on loops 1 and 3. There will be some grimaced faces later in the day!
I was feeling the pain on my easy 6 mile run, so I could only imagine what was to come when the real running starts.
Women's 6k:
A few impressions from this race: 1) The Adam's State women race with white makeup and black lipstick. They look beat up. 2) DII schools almost make a mockery of themselves with all the capes, paint and swords. It definitely adds to the atmosphere, but perhaps not in the best way. 3) Meagan look shocked just before the mile when she was in 135th-ish place. She had the look of "why are there 134 other girls in front of me? She moved up well to finish 93rd. 4) The Queens team really needs a fifth runner. Know anybody? 5) This is not the best spectator friendly course. I had a hard time seeing the athletes more than 4 or 5 times. At regionals it was at least eight. 6) Neely Spence went out hard and paid the price. She was will eventual winner Jessica Pixler at 2.7 miles, but wound up 43rd overall. 7) I covered only 1.74 miles during the race.
Men's 10k:
1) The Adam's State team is really, really good. We already knew that. They ran a dominating race up front. 2) There is a lot of foreign blood in the lead pack. At one point I think I counted 12 of the top 15 as being foreign. 3) It's much easier to beat the women to important spots on the course than it is the men. 4) Several people made comments as to me being German Fernandez when I was racing around to cheer. 5) Simon Stuetzel loves to take it out hard. Today he paid for it. 6) Oscar ran a great race to finish 7th overall. 8) Futsum dropped out with a mile to go. 9) The Queens team placed 7th overall despite Futsum dropping out with a mile to go. 10) I ran 2.34 miles while cheering.
During the brief awards ceremony I fit in another 14:39 and 2.01 miles.
Distance: 6.24 miles
Pace: 6:19
Map
I got in late last night to Henderson, KY but luckily we didn't have to be up early. I spent a relaxing morning by the Holiday Inn Express breakfast line. I wasn't eating but I definitely drank a pot of coffee.
When it was time, we drove out the the course in Evansville, IN. Southern Indiana University was hosting the race and the course took place on some backfields and frisbee golf course. It seemed like a decent venue to host a race, not the best but I've seen far worse.
Benny and I needed to get in a run and decided that it would be best to run the men's 10k loop. I needed to form a viewing game plan for the race and running the course would allow that to happen. We were running a little short on time and the pace of the run kept creeping down. I was feeling good having not run much the last 3 days and finally getting the chance, I wanted to make the most of it.
The course is brutally tough. The first loop is common between the men and women. One hill to worry about but the rest is a challenging cross country course. However, on the second loop that the men run, the back hills portion, is rough. And I mean rough. At about 3 miles the harriers will be sent up a monster of a hill, down a really long stretch and then straight back into the hill on loops 1 and 3. There will be some grimaced faces later in the day!
I was feeling the pain on my easy 6 mile run, so I could only imagine what was to come when the real running starts.
Women's 6k:
A few impressions from this race: 1) The Adam's State women race with white makeup and black lipstick. They look beat up. 2) DII schools almost make a mockery of themselves with all the capes, paint and swords. It definitely adds to the atmosphere, but perhaps not in the best way. 3) Meagan look shocked just before the mile when she was in 135th-ish place. She had the look of "why are there 134 other girls in front of me? She moved up well to finish 93rd. 4) The Queens team really needs a fifth runner. Know anybody? 5) This is not the best spectator friendly course. I had a hard time seeing the athletes more than 4 or 5 times. At regionals it was at least eight. 6) Neely Spence went out hard and paid the price. She was will eventual winner Jessica Pixler at 2.7 miles, but wound up 43rd overall. 7) I covered only 1.74 miles during the race.
Men's 10k:
1) The Adam's State team is really, really good. We already knew that. They ran a dominating race up front. 2) There is a lot of foreign blood in the lead pack. At one point I think I counted 12 of the top 15 as being foreign. 3) It's much easier to beat the women to important spots on the course than it is the men. 4) Several people made comments as to me being German Fernandez when I was racing around to cheer. 5) Simon Stuetzel loves to take it out hard. Today he paid for it. 6) Oscar ran a great race to finish 7th overall. 8) Futsum dropped out with a mile to go. 9) The Queens team placed 7th overall despite Futsum dropping out with a mile to go. 10) I ran 2.34 miles while cheering.
During the brief awards ceremony I fit in another 14:39 and 2.01 miles.
Friday, October 23, 2009
Conference Carolinas Meet
Time: 71:27
Distance: 10.74 miles
W/u: 18:27 for 2.66 miles
W/u: 22:20 for 3.20 miles
W/o: 16:35 for 3.01 miles
C/d: 14:00 for 1.87 miles
600m Community Challenge: 1:41, 1st place
Predator Run:
Today was our last day without a car as Meagan and I would pick up a loaner from the Mini dealership after the meet, but first I had to get to Queens. I was meeting up with Benny Perez for a short workout out at McAlpine prior to the league championship meet. I used my feet as a car when I ran from the apartment to campus and then we drove out to the main entrance.
Out at McAlpine, Benny and I started by running the Footlocker course as a warm up. Scott Simmons and Jenna Wrieden, asst. coach, were out there finalizing course markings for the 5k and 8k later in the day. After a few strides Benny was ready to kick things off with a short predator run of the Footlocker course (first 3 miles). I decided to tag along because I wanted to test out the lungs with a light workout. I spent most of both warm ups coughing, but would be fine during the up tempo section.
We hit splits of:
5:29, 5:32, 5:31 for 16:32 total.
I was relaxed and in control the entire time. Benny struggled a bit after the hill on the course but responded to words of encouragement.
Community 600m:
There was a community 600 to run prior to the cross country meet. Most of the participants were Queens student-athletes and friends of the xc team who had come out to support. Meagan is taking a negotiation course this semester and her tactics are still a little green because it wasn't until 2 seconds after the race started that she convinced me to run. I weaved my way through the back of the field and targeted the leaders. Mind you, I was wearing basketball shorts, chewing gum and my left shoe was nearly falling off. I rounded the pond and by 350m I was sitting off the leader's shoulder. He was quick to throw in a surge which made the tempo pretty serious coming down the windy homestretch. It was a two man battle for nearly 200m. The crowd was in my favor and I had memories of my first beer mile when I got into a kicker's duel with Rob Sorrell. This race was meaningless, yet the competitive drive for a t-shirt and gift certificate was higher than ever. With about 15 meters left I finally got a step advantage and crossed the line first. The assistant coach for Anderson put up a great fight.
Conference Carolinas:
I was in charge of leading the women's and men's races during the Conference Carolinas Championships. Don't worry, I was on a bike. And I didn't mess things up. My instructions from Scott were: 1) Lead the race 2) Don't fall.
I did just that by keeping about a 20 meter lead in the races. I decided not to go up the only hill on the course, not because I couldn't make it, but rather I didn't want to descend. I was on Mike Crouch's Schwinn purchased from Wal-Mart and there is a swamp on the other side of the hill. I had visions of flying down the course, sliding into the turn, off the trail and into the muck. I opted to sit the hill out and pick up the racers on the other side.
Oscar and Futsum had a nice battle up front that wasn't decided until the final half mile. Simon (of "It's not a tumor" fame) ran great to finish third. The Queens men swept the top 6 spots. Results.
The women won their first ever conference title by beating Lees-Mcrae who had won the last nine championships.
Congrats to the Royals.
Distance: 10.74 miles
W/u: 18:27 for 2.66 miles
W/u: 22:20 for 3.20 miles
W/o: 16:35 for 3.01 miles
C/d: 14:00 for 1.87 miles
600m Community Challenge: 1:41, 1st place
Predator Run:
Today was our last day without a car as Meagan and I would pick up a loaner from the Mini dealership after the meet, but first I had to get to Queens. I was meeting up with Benny Perez for a short workout out at McAlpine prior to the league championship meet. I used my feet as a car when I ran from the apartment to campus and then we drove out to the main entrance.
Out at McAlpine, Benny and I started by running the Footlocker course as a warm up. Scott Simmons and Jenna Wrieden, asst. coach, were out there finalizing course markings for the 5k and 8k later in the day. After a few strides Benny was ready to kick things off with a short predator run of the Footlocker course (first 3 miles). I decided to tag along because I wanted to test out the lungs with a light workout. I spent most of both warm ups coughing, but would be fine during the up tempo section.
We hit splits of:
5:29, 5:32, 5:31 for 16:32 total.
I was relaxed and in control the entire time. Benny struggled a bit after the hill on the course but responded to words of encouragement.
Community 600m:
There was a community 600 to run prior to the cross country meet. Most of the participants were Queens student-athletes and friends of the xc team who had come out to support. Meagan is taking a negotiation course this semester and her tactics are still a little green because it wasn't until 2 seconds after the race started that she convinced me to run. I weaved my way through the back of the field and targeted the leaders. Mind you, I was wearing basketball shorts, chewing gum and my left shoe was nearly falling off. I rounded the pond and by 350m I was sitting off the leader's shoulder. He was quick to throw in a surge which made the tempo pretty serious coming down the windy homestretch. It was a two man battle for nearly 200m. The crowd was in my favor and I had memories of my first beer mile when I got into a kicker's duel with Rob Sorrell. This race was meaningless, yet the competitive drive for a t-shirt and gift certificate was higher than ever. With about 15 meters left I finally got a step advantage and crossed the line first. The assistant coach for Anderson put up a great fight.
Conference Carolinas:
I was in charge of leading the women's and men's races during the Conference Carolinas Championships. Don't worry, I was on a bike. And I didn't mess things up. My instructions from Scott were: 1) Lead the race 2) Don't fall.
I did just that by keeping about a 20 meter lead in the races. I decided not to go up the only hill on the course, not because I couldn't make it, but rather I didn't want to descend. I was on Mike Crouch's Schwinn purchased from Wal-Mart and there is a swamp on the other side of the hill. I had visions of flying down the course, sliding into the turn, off the trail and into the muck. I opted to sit the hill out and pick up the racers on the other side.
Oscar and Futsum had a nice battle up front that wasn't decided until the final half mile. Simon (of "It's not a tumor" fame) ran great to finish third. The Queens men swept the top 6 spots. Results.
The women won their first ever conference title by beating Lees-Mcrae who had won the last nine championships.
Congrats to the Royals.
Wednesday, October 7, 2009
The Kid is Back
Time: ~65 mins
Distance: 10.13 miles
W/u: 22:33 for 3.00 miles
W/o: 25 x 400 on a 2:00 interval
C/d: 17:09 for 1.88 miles
I needed redemption after last week's 400 workout. I opted out of a workout yesterday because I thought an extra day of rest would do the calves good. The Queens team was running there fabled 25 x 400 meter workout on a 2 minute interval this afternoon and I thought that I would tag along. The 2 minute interval makes things interesting because the fast you run, the more rest you get. For instance, run 65 seconds, get 55 seconds rest.
We used a section of McAlpine just off the main path because it ends with a slight uphill on the way out. I wasn't looking to impress anyone today with my foot speed so I opted out of "hammering" some of the later intervals with some of the guys. My goal was to stay consistent and relaxed as possible. The group of guys broke up nicely to where I was running with Oscar, Nelson, Simon and Futsum for the majority of the workout. Devin was lurking just behind, but made his presence felt during the hammers and late in the workout.
The intervals started out quicker than they usually do based on the guys' reactions after the first 3. I hit splits of:
67.54 (50.90), 63.49 (58.28), 65.18 (54.64), 63.51 (56.37), 64.95 (55.35),
63.57 (55.90), 64.98 (55.05), 64.27 (56.03), 65.45 (54.30), 63.66 (56.32),
65.82 (53.93), 64.57 (55.20), 66.36 (54.32), 64.02 (56.13), 66.22 (53.93),
64.75 (55.45), 65.77 (53.90), 65.10 (55.41), 66.39 (52.65), 66.53 (54.87),
66.28 (52.90), 67.05 (53.00), 67.82 (51.43), 65.24 (54.58), 64.01 for 49:03 and 6.65 miles.
Avg = 65.30 sec.
Avg rest = 54.62 sec.
The workout is incredibly long and took a lot of focus. After each interval I found myself walking a little bit to shake out the legs and hoping that by 30 sec. I felt recovered enough to start running again. The countdown for the 2 min. interval would come pretty quickly and the group would jump off the line and get back at it. I'm pretty sure this is the most 400s I have ever run, surpassing the 20 I did earlier this summer. I'm not convinced the section of trail we were running was a complete 400 meters and would guess that it was 380-385, but this is not a complete science and the work we put it was solid.
Distance: 10.13 miles
W/u: 22:33 for 3.00 miles
W/o: 25 x 400 on a 2:00 interval
C/d: 17:09 for 1.88 miles
I needed redemption after last week's 400 workout. I opted out of a workout yesterday because I thought an extra day of rest would do the calves good. The Queens team was running there fabled 25 x 400 meter workout on a 2 minute interval this afternoon and I thought that I would tag along. The 2 minute interval makes things interesting because the fast you run, the more rest you get. For instance, run 65 seconds, get 55 seconds rest.
We used a section of McAlpine just off the main path because it ends with a slight uphill on the way out. I wasn't looking to impress anyone today with my foot speed so I opted out of "hammering" some of the later intervals with some of the guys. My goal was to stay consistent and relaxed as possible. The group of guys broke up nicely to where I was running with Oscar, Nelson, Simon and Futsum for the majority of the workout. Devin was lurking just behind, but made his presence felt during the hammers and late in the workout.
The intervals started out quicker than they usually do based on the guys' reactions after the first 3. I hit splits of:
67.54 (50.90), 63.49 (58.28), 65.18 (54.64), 63.51 (56.37), 64.95 (55.35),
63.57 (55.90), 64.98 (55.05), 64.27 (56.03), 65.45 (54.30), 63.66 (56.32),
65.82 (53.93), 64.57 (55.20), 66.36 (54.32), 64.02 (56.13), 66.22 (53.93),
64.75 (55.45), 65.77 (53.90), 65.10 (55.41), 66.39 (52.65), 66.53 (54.87),
66.28 (52.90), 67.05 (53.00), 67.82 (51.43), 65.24 (54.58), 64.01 for 49:03 and 6.65 miles.
Avg = 65.30 sec.
Avg rest = 54.62 sec.
The workout is incredibly long and took a lot of focus. After each interval I found myself walking a little bit to shake out the legs and hoping that by 30 sec. I felt recovered enough to start running again. The countdown for the 2 min. interval would come pretty quickly and the group would jump off the line and get back at it. I'm pretty sure this is the most 400s I have ever run, surpassing the 20 I did earlier this summer. I'm not convinced the section of trail we were running was a complete 400 meters and would guess that it was 380-385, but this is not a complete science and the work we put it was solid.
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