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Congrats NYA!

First, congrats to all NYA sports I have been hearing about! The success NYAers have had over the fall so far is really great to hear. I certainly miss playing in the playoffs with the soccer team (sorry coach :] ), and according to julia they were up 2-0 at half today but I’m not sure how they ended up…anyone have the results on that? Also, congrats to girls FH winning states! AND, of course, guys xc! Great job! Keep that success going into track season.

Dartmouth also had some success on friday. We got 2nd place at the Ivy League Heptagonal Championships, at Van Cortlandt Park in New York. Princeton had some excellent runners, but we were definitely making them nervous throughout the race. Individually Ethan Shaw (Falmouth, ME) was 3rd, and then we got 10, 11 and 12th places. Ethan ran 24:20. I was 62 and ran 26:01. I felt good and was able to pass plenty of people throughout the last couple miles. I’m pretty sure I started out in the 80s…

I’m not sure if I will be on the squad heading to regionals, Coach will let us know early this week. Fingers Crossed!


Just a Quick Note…

to send a good luck to all NYA Boys and Girls competing this saturday for cross country! I heard both had impressive results at regionals, and I’m sure you guys will give nothing but your best at States! Go Panthers!

As a side note I will be running this friday at the Ivy League Championships in New York. Hopefully we can all have a good weekend for racing! I’ll post some results of the race as soon as I can…

PS I’d love to hear some comments from states from any runners that participate or watch :)


School update and Cross Country

It’s been a while since I have posted last, so considering what has happened it’s definitely time for an update!  A quick school recap. It has been going pretty well. My education class is probably my hardest class because it is a lecture (not that big about 57 kids but no one on one discussion), the information is hard to understand (although very interesting), and the teacher is a very specific grader. Besides that the only real annoying thing is drill every morning for french. M/W at 7:45 am and T/Th at 8:00 am…my roommates have classes at 10 and 9, so I’m usually the one to wake everyone up in the morning with my bustling around getting my things together.

Enough with school.

Michigan workout today! Junior boys when I come back for thanksgiving we’re doing this for fun…no buts. So originally, the Michigan workout is 1200, 800, 400, and has a lot of reps, I’m not sure how many, but they get up to about 7.5 miles in total. FOr us it was longer intervals but less reps. We do 2-mile, mile, 800, with a mile in before the mile and 800 at around 6:00 min pace. I think this is better for cross country because it gets us more into a race feel but there is still the 800 at the end for speed. Here are the results!

Cross Country Practice Session: Michigan

Oct. 19, 2010

Name                        2 mile goal                        mile goal            800

Group I goal            9:24 (4:42/split)            4:32

Shaw                        9:20.5                                    4:31                        2:07.4

Kenimer                   9:20.5                                    4:34                        2:08.0

Royer                        9:20.5                                    4:31                        2:08.0

Group II goal            9:32  (4:46/split)            4:40

Bleday                        9:33.2                                    4:42                        2:07.6

Jankovsky                 9:33.2                                    4:42                        2:07.6

Doherty                      9:33.2                                    4:43                        2:16.0

DeWitt                        9:33.2                                    4:49                        2:11.0

Geoghegan                9:33.2                                    4:49                        2:11.0

Group III goal            9:36  (4:48/split)            4:44

Summers                       9:37                                    4:38                        2:09

Sterling                         9:37                                    4:37                        2:09

Danaher                       9:37                                    4:38                        2:08

Shoemaker                   9:37                                    4:43                        2:17

Mangan                       9:37                                    4:37                        2:06

Group IV goal  9:48 (4:54/split)            4:48

Romaniw            9:52                                    4:49                        2:11

Pierce                  9:55                                    4:49                        2:15

Eldredge            9:52                                    4:49                        2:16

Mitchell            9:55                                    4:53                        2:19.5

Keggi                 9:56                                    5:07                        2:16

As you can see there were certainly some impressive times. There was no goal time for the 800 because it was supposed to be whatever you have left. For the 2-mile, my group came through the mile at I think 4:48, so we were right on pace. For the mile we came through perfect: 2:19.5…then I took over the last two laps and made us go a little too fast…surprise surprise! For the 800 I was 67/62. It felt great to have an awesome kick which I started around 250 to go. I was also excited because on saturday I had a pretty bad tempo run where I went slower than I did about 3 weeks ago doing the same workout.

On October 9th both the Dartmouth B and C teams won the Varsity and JV races at the New England Championship Meet. This was the first time since 1994 that Dartmouth has won the NE championship and the first time that we won BOTH races! Without out our top 6 runners (excluding the fact that Tom Robbins ’11 was there), it was an impressive day for both the Varsity and JV teams. I think the main reason that we ran so well was the presence of Chris Mazzurco, Peter Sillin and Jack Sillin. For them to make the drive up and root on the Big Green was much appreciated and did not go over looked. Coach Mazzurco made sure to let me know that I made my “henry face” during the race, which I think was around 6-7k. We had some other work outs and races which I was not in, but I will post anyway because it’s always interesting to see what the rest of the team is doing.

Dartmouth College Men’s XC Results

Paul Short Inv. @ Lehigh  Oct. 1, 2010

Team Scores (42 teams)

1. Virginia                        132

2. Georgetown                        149

3. William/Mary            170

4. Dartmouth College            179

5. Guelph                        206

6. Richmond                        224

7. Columbia                        227

8. Cornell                        321

9. Liberty                        308

10.Binghamton                        335

11. Navy                        356

12. Lock Haven                        413

13. Tennessee                        436

14. High Point                        461

15. Penn                        464

16. New Mexico St.            485

17. La Salle                        486

18. Appalachian St.            510

19. Duquesne                        542

20. Maryland                        559

21. Allegheny                        615

22. St. Lawrence            619

23. Brown                        640

24. Haverford                        655

25. Kent St./Marist            677

Individuals (387 finishers)

1.  Chelanga            Liberty                        23:34

2. Heineking            Virginia            23:49

3. Benford            Richmond            23:52

4. Taye                        Gtown                        23:54

5. Gillespie            W/M                        24:00

6. Llano            Richmond            24:01

7. Hanko            Navy                        24:03

8. Van Ingen            Binghamton            24:04

9.  Boorsma            Guelph                        24:06

10. Kelsey            Maryland            24:08

11. Kigen            Liberty                        24:09

12. Woodard            W/M                        24:12

13. Lumbar            Gtown                        24:12

14. Shaw            Dart.                        24:14

15. Edelman            Cornell                        24:15

16. Gonzalez            Rider                        24:15

17. Lundy            Maryland            24:18

18. Collins            Virginia            24:19

19. Heymann            Plattsburgh            24:20

20. Spooner            Tenn.                        24:24

21. Genest            Guelph                        24:27

22. Proudfoot            Guelph                        24:28

23. Hilton            Lock Haven            24:29

24. Quinn            Richmond            24:31

25. Foley            Virginia            24:35

Other Dartmouth Runners

28. Royer            Dart.                        24:38

29. Kenimer            Dart.                        24:38

50. Bleday            Dart.                        24:53

58. Doherty            Dart.                        24:57

69. Gault            Dart.                        25:03

155. Jankovsky Dart.                        25:29

192. Miner            Dart.                        25:46

Here are coaches comments on the Paul Short race.

DARTMOUTH CROSS COUNTRY

JUST THE FACTS

Paul Short Inv.

10-1-10

SPREAD

1-5                        24:14            24:57                        :43

1-6                        24:14            25:03                        :49

1-7                        24:14            25:29                        1:15

(This is an area of big improvement from last year. I would like to see this at 30 seconds or less but this was still quite good.  To beat good teams at the pre-meet, we need to really work together as a pack because it will be a lot tougher to do in Terre Haute.)

TIME DOES MATTER

No one knows better than I do that it is difficult to compare times in XC. Having said that; check out the time comparison between ourselves and some other schools.

Dartmouth College            Avg. time of 24:40

Columbia                        Avg. time of  24:49 (They ran without Merber.) (23 second spread of 1-5)

Cornell                                    Avg. time of 24:53

William/Mary                        Avg. time of  24:34.

My best estimate is that the course was 30 seconds slower in 2010 than in 2009.

Name                        1st mile                        avg. pace            Difference

Shaw                        4:46                        4:53                        -7

Royer                        4:51                        4:58                        -7

Kenimer                        4:51                        4:58                        -7

Bleday                        4:51                        5:01                        -10

Doherty                        4:52                        5:02                        -10

Gault                        4:51                        5:03                        -12

Jankovsky            4:57                        5:08                        -11

Miner                        4:58                        5:12                        -14

RACE TACTICS

We got off the line much better than in 2009. I hope this shows everyone that they can get out under 5:00 and still have something in the tank the last 400. (I think that virtually everyone picked up some spots down the last straight. )Once we have done a little speed work, this will get even easier.

CONCLUSIONS

1. This meet went very well for us; we impressed a lot of other teams.  And I think we all know that we are capable of even more.

2. After looking at the results, there is no doubt in my mind that we are just as good as William/Mary, I hope we see them again. It was also nice to beat 4 other Ivies; keep in mind that they will be gunning for us later on.

3. For the week ahead, guys going to New England’s should think about racing hard. I think that a dry Franklin Park will run faster than a wet Lehigh. Guys going to the pre-meet need to understand that Tuesday and Friday are the important days this week. Don’t let your desire for mileage impact your ability to practice hard.

Dartmouth College/Men’s XC Results

Keene St. Inv.

Oct. 2, 2010

Team Scores

1. Dartmouth College                        19

2. RPI                                                72

3. Unat.                                                88

4. Keene State                                    94

5. Fitchburg                                    156

6. NEC                                                170

7. Wheaton                                    193

8. Colby-Sawyer                        228

9. St. Joseph (ME)                        235

Individuals

1. Shoemaker                        D            26:01

2. Miller                        Un.            26:08

3. Geoghegan                        D            26:09

4. Sterling                        D            26:12

5. Summers                        D            26:21

6. Danaher                        D            26:23

7. Pierce                        D            26:28

8. Mangan                        D            26:42

9. Loonan                        Keene            26:46

10. Levitz                        RPI            26:47

11. Fyffe                        Unat.            26:52

12. Romaniw                        D            26:54

13. Nelson                        D            26:57

14. Hammet                        Unat.            27:01

15. Widzgoski                        Keene            27:03

16. Cavanagh                        RPI            27:04

17. Eldredge                        D            27:05

18. Debronsky                        RPI            27:12

19. Mitchell                        D            27:14

20. Ryan                        RPI            27:18

(86 runners)

Cross Country Practice Session

Freshman Hill Session

Oct. 5, 2010

(Water in stream crossing. Goal pace of 6:05 for #1 and then sub 6:00)

Shaw                        5:59            5:58            5:55            5:53

Kenimer                   same                              5:57            5:57

Royer                        same                              5:56            6:09

Gault                          6:01             6:04            6:03            5:59

Bleday                        same            6:04            6:15            6:25

Doherty                       6:01            6:23            6:30            X

Oct. 8, 2008

True                   5:47            5:47            5:46            5:46

Robbins            5:57            6:01            5:56            5:54

Randall            5:57            5:58            5:56            5:58

Treadway            6:08            6:03            6:04            6:06

Zablocki              6:08            6:05            6:04            ?

Han                     6:08            6:05            6:04            6:17

Schroeder            6:08            6:16            6:35            X

Oct. 5, 2006

True                        6:03            5:56            5:58            5:54

Mucchetti               same                                6:01            5:56

Davis                        same            5:58            6:01            6:00

Dooley                      same            5:58            6:02            6:02

Randall                     6:11            6:17            6:14            6:25

Norton                        6:03            5:58            6:10            X

Results from Oct. 5, 2005

True                        6:08            6:05            6:04            5:54

Marcus                  same

Burnham               same                                6:03

Wall                        same                                6:10                   6:

Norton                     6:16            6:13         6:11                 6:09

Mucchetti                6:16            6:16            6:19                     6:14

Cross Country Practice Session

Golf Course

Oct. 12, 2010

5 x 1000. Goal pace of 2:55-3:00. Rest of 3:00.

White House to parking lot.

Robbins                   2:58            2:54            2:55            2:57            2:58

Shaw                        same

Royer                        same

Kenimer                  same

Gault                         same

Doherty                    same

Bleday                        same

Cross Country Practice Session

Golf Course

Oct. 13, 2010

4 x 2K. Goal pace of 6:15-6:20. Rest of 3:30

Start at White House, perimeter loop, finish at ski jump.

Jankovsky            6:22            6:17            6:18            6:16

DeWitt                        same

Geoghegan            same

Sterling            same

Summers            same

Mangan            6:21            6:18            6:16            6:11

Danaher            same

Shoemaker            same

Pierce                        same            6:21            6:18            6:16

Romaniw            6:33            6:30            6:25            6:21

Eldredge            same

Mitchell            6:35            6:30            6:25            6:29

Keggi                        6:44            6:36            6:37            6:51

Dartmouth College

Men’s Cross Country Results

NCAA Pre-Meet

Terre Haute, IN   Blue Division

Oct. 16, 2010

Team Scores

1. Stanford                        43

2. Iona                                    127

3. Florida State                        154

4. N. Arizona                        192

5. Princeton                        196

6. William/Mary            204

7. California                        233

8. North Carolina            336

9. Florida                        350

10. Louisville                        354

11. UCLA                        375

12. Dartmouth                         384

13. Ohio State                        400

14. Montana State            418

15. Illinois                        441

16. Richmond                        452

17. UTEP                        499

18. Michigan State            521

19. Purdue                        549

20. Binghamton                        562

21.McNeese State            566

Dayton                        566

23. Michigan                        595

24. Nebraska                        622

25. Georgia                        641

26. Washington                        643

27. Marquette                        660

28. Missisippi                        662

29. Colorado State            663

30. Baylor                        669

31.  Utah Valley            707

32. S. Dakota State            737

33. Clemson                        902

34. Arizona                        925

35. Montana                        987

Individuals

1. Derrick            Stan.                        23:16

2. Heath            Stan.                        23:16

3. Riley                        Stan.                        23:17

4. Kiriu                        Miss.                        23:29

5. Estrada            N. AZ.                        23:33

6. Cabral            Prin.                        23:36

7. Coe                        Cal.                        23:37

8. Gillespie            W/M                        23:43

9. Korir                        Iona                        23:49

10. O’Lionaird            Fl. State            23:52

11. Rooney            McNeese St.            23:55

12. Hughes            Louisville            23:58

13. Osman            N. Az.                        23:58

14. Woodard            W/M                        23:58

15. Hlaselo            Florida                        23:59

16. Leung            Prin.                        24:01

17. Burke            W/M                        24:02

18. Johnson            Stan.                        24:02

19. Unterreiner            Stan.                        24:02

20. Goose            Iona                        24:04

(231 runners)

Dartmouth Runners

36. Phil Royer                        D            24:16

47. Ethan Shaw            D            24:25

93. Brad Kenimer            D            24:52

100. Tom Robbins            D            24:56

108. Jon Gault                        D            24:59

175. Adam Doherty            D            25:45

182. John Bleday            D            25:50

Here are coach’s comments on Pre Nats

DARTMOUTH CROSS COUNTRY

JUST THE FACTS

NCAA Pre-Meet

10-16-10

SPREAD

1-5                        24:16            24:59                        :43

1-6                        24:16            25:45                        1:29

1-7                        24:16            25:50                        1:34

This was not too bad but if we had our goal of a 30 second spread we would have moved up a place or two

TIME DOES MATTER

No one knows better than I do that it is difficult to compare times in XC. Having said that, it looks like the times were a good bit faster this year. The course was in good shape and the weather was favorable as well.

Name                        2010            2009            Difference

Royer                        24:16            DNR

Shaw                        24:25            25:26            -1:01

Kenimer                        24:52            25:52            -1:00

Robbins                        24:56            24:46            +10

Gault                        24:59            25:55            -56

Doherty                        25:45            DNR

Bleday                        25:52            DNR

Princeton            avg. 24:14

Dartmouth            avg. 24:42  (25:07 in 2009, 24:44 in 2008, 25:00 in 2007, 24:41 in 2006, 24:31 in 2005)

Columbia            avg. 24:43

Providence            avg. 24:51 (That includes a 23:47)

Harvard                        avg. 24:51 (That includes a 23:32)

Princeton is obviously running great, we are going to need some help from them to have a shot there.

I really believe that we can beat Columbia man for man. Remember that VCP is their home course and that they run tough there. We are now ranked 3rd in our region but we are going to have keep proving that.

RACE TACTICS

I think that our early pace was about where it needed to be. I think that the middle of the race was just much harder than we thought it was going to be. At the pre-meet, the intensity just never lets up. I think we all worked hard in the middle, but Phil was the only one to move up. Everyone else either just held on or drifted back. At the Heps, it will be a lot easier to see where we are at.

After we have done the Michigan session and a quicker paced fartlek, we’ll feel better during the early tempo we can expect at Heps and be more confident and aggressive in the middle of the race. At the Heps it is going to be very important to control our pace, to watch the runners in the top 10, and work on our matchups.

CONCLUSIONS

1. Overall, I would rank this as an average meet. We did not blow up, but we did not run up to our abilities either. For now, it is about Heps.

2. On race day at Heps, everyone on the line is going to have to make a commitment to win some matchups with the other schools. Be a student of the sport and start checking the top 5 at Columbia, Cornell and Princeton now.

3. In regard to the NCAA at large system, I know it was frustrating to see UCLA and Florida right ahead of us; we’ll worry about that later Lets put that on the back burner for now. The good news is that we have moved up to 3rd in our region, and deservedly so.

Stanford is disgusting. 3 guys side-by-side at the finish slapping hands, and they scored under 50…no disputing they’re #1 in the country.

http://www.neicaaa.org/XC/2010XC.html

The picture is of the JV team…not sure why they did that but still cool any way! Good luck panthers!


Classes start! Workouts, races, etc.

Sorry posts have been so slow this week…and last week…and for a while in general.

Updates: Classes started on the 22nd at 9 am sharp. My first class was français 2. Then I had english and that was it! Classes so far have been going very well. Work is very manageable and they are all pretty interesting overall. My education 1 class is a little dry/boring, but besides that pretty interesting.

In terms of running: http://www.youtube.com/user/somaxperformance#p/a/u/1/0hqspH_OTzA

^^Very cool video on running strides/form/etc. I’m not sure how important it would be to implement everything in the video, but there are definitely some good tips to think about.

We had our second meet yesterday at Keene State. Overall we took places 1-3-4-5-6-7-8-9…almost a perfect score! There was a guy that was running unattached who got second…he was on an “unattached team” Yes that makes sense. Jake Shoemaker got 1st, Brunswick great Will Geoghegan got 3rd, and I was right behind him with 4th place finish and a time of 26:11. Next weekend we have Varsity New Englands at Franklin Park in Boston, MA. CAN’T WAIT! Coach will be coming down too, hopefully, so it will be good to see him. In terms of work outs, they all have been going very well.

Sachem Cruise Intervals: September 28th, 2010

Cross Country Practice Session

Sachem Cruise Intervals

Measured 1000 meter repeats, 1:00 recovery.

9-28-2010 (warm, humid and overcast, approx. 72 degrees)

Group I            Goal time of 3:05 (8 reps)

Shaw                  3:08            3:06            3:07            3:08            3:08            3:08            3:08            3:06

Robbins             same

Gault                  same                                                            3:09            3:14            X

Kenimer            same                                                            3:09            3:20            X

Group II            Goal time of 3:10-3:15  (8 reps)

Bleday                        3:10            3:12            3:10            3:13            3:09            3:08            3:09            3:05

Royer                         same                                                                                                                   X                X

Doherty                    same                                                                         3:13            3:08            3:09         3:12

DeWitt                      same                                                                          3:13            3:19            X                X

Jankovsky               same                                                                          3:13            3:18            X                X

Miner                        same                                                3:13                   X            3:09            3:10            3:12

Group III            Goal time of 3:15  (7 reps)

Sterling             3:14            3:15            3:14            3:14            3:14            3:13            3:06

Geoghegan      same

Danaher           same

Mangan           same                                                                        3:22            X            X

Shoemaker      same                                                                                                                 3:10

Group IV            Goal time of 3:15-3:20  (6 reps)

Nelson                        3:18            3:20            3:18            3:19            3:17            3:14

Summers                    same

Pierce                        same

Alexis                        same                                                                         3:20            3:12

Group V            Goal time of 3:20  (6 reps)

Romaniw            3:20            3:20            3:20            3:21            3:20            3:12

Mitchell              same                                                      3:25            3:20            3:16

Keggi                   same                                                       X                  X                  X

Eldredge            same                                                       3:25            3:40            X

These were far better than the first time we did them, way back about 3 weeks ago. My group stayed together very well on a humid day with wet grass. It was a last tune-up type deal before our saturday meet.

Here is a later workout we did on a very hot day:

Skinripper Hill September 24, 2010

Cross Country Practice Session

Skinripper Hill Session

Sept. 24, 2010

(Course in good shape, weather warm and humid, around 80 degrees)

Shaw                  4:30              4:37               4:32            4:33            4:30            4:33

Kenimer            same                                      4:33            4:44            4:32            4:34

Robbins            same                                       4:34            4:40            4:30            X

Gault                   4:34             4:42                   4:53             5:02                X               X

DeWitt                        4:39            4:39            4:38            4:46            4:39

Doherty                     same

Bleday                        same

Jankovsky                 same                                                   4:50

Miner                          same                                   X                X                    X

Sterling            4:37            4:42            4:39            4:33            4:45

Mangan            same                              4:42            4:42            4:45

Geoghegan        same                              4:45            4:47            4:47

Danaher              same        4:48            4:50            4:47            4:56

Nelson                      4:40            4:48            4:51            4:49            4:58

Pierce                        4:40            4:44            4:49            4:48            4:47

Shoemaker               4:40            4:41            4:51            4:55            5:02

Summers                 4:40            4:48            4:51            4:50            4:57

Alexis                        4:58            4:50            4:50            4:45            4:42

Eldredge                   4:58            5:01            5:25            5:20            5:10

Mitchell                    5:09            5:05            5:09            4:55            X

Keggi                        Injured/back

This workout felt very good for me. We were always about 2:30 through the half mile, which was right at the bottom of a hill. We would climb this hill for I think about 400m, then end on a relatively flat part at the top running to coach.

In between these work outs we have been doing some tempos and a fartlek, along with our very easy runs (about 7-7:30 pace) and long runs on sundays (always under 7). Remember, easy runs should FEEL easy. There is no need to get out and feel like you need to be running 6:30′s and have it be easy. Sometimes that may be the case, but most times a nice 7:15 pace for 10 miles is perfectly fine.

Keep pounding the pavement! GO NYA XC!!


DOC Trips and First Practices

View of the School!Well trips are…amazing? Incredible? It’s tough to put into words what the experience was like. The upper class-men took songs from the radio and changed the words so that they had to do with DOC trips and us incoming 14s! It doesn’t sound so cool, but the amount of work, choreography and effort that the upper class-men put into this was unbelievable. It really made us 14s realize how close and welcoming people are here. I also had my first practice this morning. 10 miles-ish through the woods…chase didn’t exactly know the way so at some points it was stop and go. Right now I’m pretty exhausted and so I’m going to go take a nap. We have lifting at 4:30 and a workout tomorrow (9/7) consisting of 6-8 1ks at “cruise” pace…whatever that is!

The first work out went great. In my group I was with fellow freshmen steve mangan and matt piece, along with dylan sumemrs (jr) and mike danaher (jr). Our goal pace was about 3:18 for 1000m. Here are the results!

Danaher            3:14            3:16            3:16            3:17            3:15            3:15  (3:11) danaher did an extra one

Mangan           same

Pierce                same

Sterling             same

Summers          same

The next two days were easy run days consisting of a 4 miler and a 5.5 miler. On friday we ran 2 miles to the course, ran the 5 mile course, and then ran 2.5 back for a 7.5 mile day. The course seemed very difficult with 3 hills (freshman, ski jump, and and valley of death) that were killer.

On saturday we had our first cross meet versus Yale, Williams and Middlebury. We won the meet, although it was a little closer than we thought it was going to be because Yale had a good race. The first group of runners was headed by Ethan Shaw (Falmouth, ME) but there was a little bit too much separation between the first and second group. For our next race our coach wants the second group to move more with the first group so that when it comes down to the end it will be a more clustered finish, instead of Dartmouth Dartmouth Dartmouth, Yale Yale Yale. Personally I ran a 26:35.02 for the 5 mile course. The biggest change was adjusting to bumps and hills along the way. Stumbling over roots and rocks, although it doesn’t sound like much, made it a lot harder to keep pace when running for that long. The three hills listed above were INSANE. Freshman hill was right at the 5k and ski jump was a long, long hill right before the final 1000m of the race, which is where you’re supposed to start your kick. When I finished, my first thought was, “Wow…I don’t want to do that again” But of course that feeling didn’t last long and now I’m excited for my upcoming 3 weeks of training before the next race.

This week: 7 runs, 57.3 miles, long of 11.5

Race Recap:

http://dartmouthsports.com/ViewArticle.dbml?SPSID=48825&SPID=4710&DB_OEM_ID=11600&ATCLID=204992444


Wow – who knew summer training existed…

Last week I hit my summer mileage high of 58 miles in 7 runs with a long of 11.6 and a fartlek at the end. The fartlek consisted of a 2-3 mile warm up + cool down and 5 x (3:00 min hard 2:00 min easy). I started training way back on July 2nd after taking 2 weeks off following my final competition, the 5k at nationals. Mileage each week went as follows: 43, 50, 51, 55, 55, 55, 51, and 58. Whew! On August 7th I ran the Beach to Beacon with my brother James. It was an awesome race and I can’t wait for next year. In the next 2 days I’ll be finishing up packing things for school, my outing club trip, and heading down to Hanover!Packing!