Upper Loops

Today: 9.5 miles

Week: 28.5 miles

Workout: WSY - 102nd St. Transverse - clockwise 4 x upper loop of Central Park @ Half marathon pace.

Splits on each loop: 9:23, 9:04, 8:49, 8:38. Windy. Harlem Hill wasn't too bad. It was the other hill that was tough!

Reservoir

Today: 7 miles

Week: 19 miles

Workout: NTNY - 3x reservoir - NTNY

Yesterday: 12 miles

Week: 12 miles

Workout: One clockwise loop of Central Park; followed by one counter clockwise loop.

The workout was only supposed to be 6 miles. I had planned on doing a little extra, maybe 2 miles. But I felt so good, I decided to keep going. Second loop was 43:11 (7:12/mile).

Coogan's 5K

Today: 5 miles

Week: 39.5 miles

Workout: 1 mile warm up - Coogan's 5K - 1 mile cool down

The temperature was a lot warmer than the past couple of years, but there was a bit of rain. I love this race since I can wake up late, and run a warm up to the starting line.

I got off to a relatively good start compared to one of my typical races. I only lost a couple of seconds having to weave my way around runners in the first 1/2 mile. The hills weren't as bad as I thought they would be. I kind of died in the last mile, which is obvious when you look at my splits. My goal was to do 5:50/mile, but I was happy with today's results.

Statistics

Splits: 5:53, 5:52, 6:00, 0:36 (last 0.1 mile). Total: 18:22. Avg. 5:55/mile

158th out of 2847 men

12th out of 384 in my age division

WSY Men 15th out of 62 teams

WSY Masters Men 12th out of 53 teams

Today: 6 miles

Week: 34.5 miles

Workout: One loop of Central Park

About 10:00/mile. Nice, warm day for a change.

Yesterday: 6 miles

Week: 28.5 miles

Workout: NTNY - Central Park's East Drive - 4x 800m (84th to 94th) - recovery 94th to 84th - back to store.

Tempo + Cat Hill repeats

Today: 8 miles

Week: 22.5 miles

Workout: West Side YMCA - 72nd St Transverse & E. Drive - 4 mile loop @ Half marathon pace - 6 Cat Hill repeats.

I ran the 4-mile loop in 27:17 (about 6:50/mile). I probably should have done the run slower. Legs still haven't recovered from the weekend runs.

Yesterday: 8.5 miles

Week: 14.5 miles

Workout: NTNY - lower loop - up W. Drive - around top of C. Park - 102nd St. Transverse - another upper loop - back to NTNY on W. Drive

Today: 6+ miles

Week: 6 miles

Workout: Full loop of Central Park. Run 2:00 hard, 2:00 easy, all the way around the park.

Tough workout. Legs were still sore from weekend runs.

Today: 10 miles

Week: 41 miles

Workout: Bridle path - 5 mile loop of Central Park

T-shirt weather! Legs were tired today. But still ran 6:50s with Lou and Farbod on the 5 mile loop.

Today: 10 miles

Week: 31 miles

Workout: NTNY - West Side Hwy - Laight St. - return to NTNY

Thursday Night at the Races

Today: 4 miles

Week: 21 miles

Workout: 3000 meter race at the Armory, 2 mile cool down

400 meter splits: 84s, 85, 85, 87 (5:42 for 1600 meters), 87, 88, 87, 38 (last 200 meters) Unofficial time 10:43.

My goal was to do 86s (10:45). I probably could have gone a little faster. However, I was behind someone for most of the race, and I didn't want to pass him and have to run on my own.

Big thanks to Kevin who came out to watch my race.

Cat Hill Repeats

Today: 6 miles

Week: 17 miles

Workout: 2 sets of 5x Cat Hill repeats, 3:00 minute rest between sets

1:48, 1:48, 1:48, 1:47, 1:47. Rest. 1:45, 1:46, 1:45, 1:44, 1:46.

Today: 6 miles

Week: 11 miles

Workout: NTNY - lower loop - 72nd Transverse - E. Drive - 102nd Transverse - return to NTNY the same way

Legs were tired today. Hope they feel better before Thursday Night at the Races at the Armory.

Tempo

Yesterday: 5 miles

Week: 5 miles

Workout: 5-mile loop of Central Park (3 miles at tempo pace)

This had to be the fewest people ever to show up for a WSY workout. Farbod and I were the only ones who were there today.

This run got progressively faster. We probably did the first mile at 8:00, the second at 7:30, the third at 7:00, and the fourth and fifth at 6:30.

Long Run

Today: 14.5 miles

Week: 42 miles

Workout: Y - West Side Hwy - Battery Park - East River Ped Path - 34th St. - Y

My longest run of the year. 1 hour 40 minutes. Sub-7:00/mile. I wouldn't have been running that fast if I hadn't been running with Farbod.

Today: 10.5 miles

Week: 27.5 miles

Workout: NTNY - 2x Queenboro Bridge - East River Pedestrian path to 76th - 63rd St

- First Ave. - 73rd - Fifth Ave. - NTNY

Tough wind!!!

Today: 6 miles

Week: 17 miles

Workout: Warmup from Niketown to 84th & E. Drive - 4xIndian Run from 84th to 94th, recovery back to 84th.

Shorts and t-shirt weather!

Today: 5 miles

Week: 11 miles

Workout: 5 mile loop in Central Park

Had planned on running on the reservoir, but it was too icy.

Mile Repeats

Today: 6 miles

Week: 6 miles

Workout: 4x1 Mile with 3:00 minutes recovery on lower loop of Central Park

6:08, 5:42, 5:37, 5:41. I wanted to run 5 of them, but I didn't think I could do another one under 6:00. However, I did run one additional mile repeat with Cami in 6:20. Lou paced me on all the miles. I would not have run them as fast as I did without someone to run with.

Bernard Lagat at the Armory

Lagat after setting the American indoor 2-mile record, 8:10.07

2 laps to go in Bernard Lagat's American indoor 2-mile record attempt

I can't believe I only had to pay $10 to watch this event. Plus, there were only a few hundred people watching the event, and most of those were competitors who were participating in the track meet.

Yesterday: 12 miles

Week: 37 miles

Workout: One full counter clockwise loop of Central Park, followed by one full clockwise loop of the park at conversational pace.

I think that was the longest run I've completed since the marathon.

Thursday Night at the Races

Yesterday: 6 miles

Week: 25 miles

Race: Mile, 800m, 2-mile at the Armory in Washington Heights. 1 mile cool down after each race.

All these times are unofficial.

Mile 5:21

800m 2:33 (400m splits: 79, 74)

2-Mile 11:54 (Mile splits: 6:06, 5:48, 400m splits: 99, 90, 87, 88, 87, 90, 89, 82)

The days of me being able to run a sub-5:10 mile without any kind of training are over. They need to do something about the way they organize heats at the Armory. Obviously my pacing wasn't very good. I had too much energy left at the end of the 800 and 2-mile.

Harlem Hill Repeats

Today: 6 miles

Week: 19 miles

Workout: Central Park's W. Drive - 102nd St. Transverse - 5x Harlem Hill - return to the Y

I tried to take it easy on the hills so that my legs would be fresh for the race at the Armory tomorrow.

Today: 6 miles

Week: 13 miles

Workout: 3xlower loop Central Park. Run hard to a light pole. Easy to the next, and so on.

Averaged 8:00/mile for the first two loops and a little faster for the last loop.

Tempo

Yesterday: 7 miles

Week: 7 miles

Workout: 6-mile loop of Central Park, (5 miles at tempo pace), 1 mile cool down

The whole loop took just under 42 minutes. So I guess I must have been doing about 6:40/mile for the 5-mile tempo.

Gridiron Classic 4M

Today: 4 miles

Week: 23 miles

Workout: 4 mile race in Central Park. E. Drive & 68th - 102nd - W. Drive - Tavern on the Green

31:54. Ran with other NTNY pacers. Beautiful day for a run. Skipped the football throwing competition. Voted for the Packers on 102nd Transverse.

West Side Hwy

Today: 9 miles

Week: 19 miles

Workout: Niketown - West Side Hwy - Warren Street and back

What a dreary day.

Today: 5 miles

Week: 10 miles

Workout: Niketown - Central Park's E. Drive - 3x800m repeats from 84th to 94th

600 meter repeats

Today: 5 miles

Week: 5 miles

Workout: 600 meter repeats on the lower loop

The distance of the repeats is just an approximation. The workout was actually mile repeats. Since I ran all those stairs yesterday, I decided to just pace the middle of other runner's mile repeats. I ended up doing about 6 of them.

Empire State Building Run-Up

Looks daunting from the sidewalk. Can't even see the top.

After finishing the race.

I usually don't care for medals,

but this one is cool!

86 Floors

1,576 stairs

16 minutes 6 seconds