Monday, April 30, 2012

Marathon Review (4/29)

A couple of great performances around the United States from some intrepid NY marathoners this weekend. Katie Aldridge of Alpine won the Gettysburg North-South Marathon on Sunday with a time of 3:05:50. It is Katie’s third marathon win, after winning the 2010 Atlantic City Marathon and Erie Marathon at Presque Isle. Her time qualifies her both for Boston and a guaranteed entry at the New York City Marathon in 2013.
Meghan Davey of Rotterdam was the runner up at the Kentucky Derby Festival Marathon in Lexington, KY over the weekend, clocking a 3:09:50. Her previous best finish was a 7th place at the Gansett Marathon in 2011 in Rhode Island.
More to come!

Sunday, April 29, 2012

Cherry on Top: The Payton Jordan Invitational


As if your track weekend wasn't already incredible--the Payton Jordan Invitational is happening right now at Stanford University! This is a last-ditch effort for American Olympic hopefuls to achieve that elusive “Olympic A Standard” in the 1500m, 5000m & 10000m.
 

Mitch Goose is there! The Iona senior will be throwing it down in the Men’s 5000m in a few minutes. He was this week's College Men's Runner of the Week over here. The 10,000m field is stacked, too--more on that later.
 
Follow the race live over at Flotrack, here. We’ll provide updates periodically on Twitter and post-race coverage as it becomes available.

Kenya Announces Olympic Marathon Teams



...Yeah, we got this.


From Marathon Guide, the Kenyan Athletic Department has announced its 2012 London Olympic Marathon Team. You'll notice a few glaring omissions:


Men: Wilson Kipsang, Abel Kirui & Moses Mosop





Women: Mary Keitany, Edna Kiplagat & Priscah Jeptoo


 






























Missing? The man with the world record (Patrick Makau) and the man with the ridiculous sounding "world's fastest marathon ever" (yet of course, not a world record--thanks IAAF), Geoffrey Mutai.


Kipsang is the class of the men's side, running a 2:04:44 to win last weekend's London Marathon.


The women's side looks like it came straight out of the most recent London Marathon leaderboard, with Keitany running something like 2:18.


It's a talented group of runners, to be sure. They are all tested and at least one (Kipsang) is known for both his legs and his mouth. Still, this is a field America can compete with.


How will Keflezighi, Hall, Abdirahman, Flanagan, Davila and Goucher stack up? Hall, Flanagan and Davila bring the best times on the American side to bear against the competition, and with Meb, the proven ability to hang with race favorites for 26.2 miles. Olympic gold is the goal, and as countries continue to announce their 2012 London squads, the plot thickens.


American gold starts here, today.

Runners of the Week--4/29

Happy Sunday! I hope everyone is recovering from their Penn Relays hangovers nicely. Time to get back to New York and into the thick of our state's outdoor track and road racing seasons. Congratulations to this week's Runners of the Week, for meets ending April 29th!


High School Men
-CAMERON CONEYS, Senior, Harborfields: A scintillating 9:32 victory in the 3200m this weekend in the Bob Pratt Smithtown Invitational. This was a PR for Cameron, and 15 seconds faster than any other 2-mile race so far this season. He is a top contender in a very competitive Section 11 and Class A this year.

High School Women
-MARY CAIN, Sophomore, Bronxville: Section I, meet your diva. Bronxville sophomore Mary Cain put on such a show at the Penn Relays this weekend that she'll have talking heads erupting all season. And she's only a sophomore. Her killer 4:39.28 in the women's mile was a meet record in a year devoid of records. Everyone will keep coming back to her 62.5 second last lap gallup, but can Cain improve? Is she the shining star the distance running community has been waiting for? Time, determination and smart practice will tell.

College Men
-MITCH GOOSE, Senior, Iona University: Our two collegiate runners of the week come from last weekend's Larry Ellis Invitational. Most of our NCAA athletes are studying hard for final exams before heading to conference, regional and then--God willing--NCAA championships. Mitch's 3:45 showing in the elite 1500m running was good enough for this week's honors, as he helps lead his Iona team to glory in the remaining weeks of the season.


College Women
-LAUREN PENNEY, Freshman, Syracuse University: Lauren had a great meet at the Larry Ellis, running a season best 16:16 in the 5000m. A second place finish before final exams is great for this outstanding freshman runner for the Orange, who will be a 4-year warrior for an up-and-coming squad. She is coming off an impressive 29th place showing in her cross country debut last fall. She also broke SU's women's mile record earlier this spring.

Saturday, April 28, 2012

America: Break This Record

In 1999, Hicham El Guerrouj broke the world record in the mile run, in Rome. He ran a 3:43.13.

13 years is too long. It's time to bring the mile back to America.

Penn Relays: Friday Recap, Saturday Preview

Friday was a big day for high school distance runners and collegiate relays.


In the Women's College 4x1500m relay, Iona was the sole NY representative. They placed 6th with a solid 18:22.25. Oregon took home the gold on this day.

In the Men's College Distance Medley Relay, Columbia took home a very strong 5th place performance. Their time of 9:43.21 was less than 8/10 of a second off the winner--Princeton--in one of the tightest match-ups of its kind in PR history.

The Boys' High School DMR had Arlington coming in at 4th, Stuyvesant in 10th, St. Anthony's behind them in 11th, followed by Monsignor Farrell in 12th and wrapped up by Port Jefferson.

The Boys' High School Mile featured a remarkably speedy field of runners. Zavon Watkins finished 6th in a time of 4:15.49. Christian Delago was next in 8th place at 4:17.12.

In the Boys' High School 3000m Championship, Marc Violone of Byram Hills was the first New Yorker across the line in 6th place at 8:35.46. He was followed by Kris Moran of North Babylon at 8:40.72 in 13th, Austin Lane of Greenwich Central at 8:49.45 in 17th, Thomas Awad in 19th at 8:52.55 for Chaminade, and rounded out by an 8:53.71 performance from Mitchell Kun of Sheepshead Bay.

GREAT JOB by all runners last night! We are looking forward to more of the same today, and here is what you can expect to see:

At 1:25 PM today, the College Men's Mile Championship. Columbia (#1 in our NY State Poll) and Navy (not from NY, but a fan favorite) will line up here.

At 2:05 PM, a "USA vs The World" event--the Distance Medley Relay. Two American teams will face off against teams from Canada, Ethiopia, Kenya and elsewhere.

At 3:00 PM we'll see the Olympic Development Mile, with quite a few New York runners from various clubs around the metro area and Syracuse Chargers. At 3:55 PM, the men will have their turn at the same event.

Today is the last day of this epic track meet. Tomorrow, we'll have a 5-day recap and name our MVNY (Most Valuable New Yorker) with a few runners-up. Run smart and run free!

Friday, April 27, 2012

Am I Overweight?

I started writing a post a few minutes ago about "Sugar vs. Running in America," about how foods high in sugar have negatively impacted both our waistlines and our running times. My interest was piqued this morning after reading a CNN article from Dr. Sanjay Gupta's team about sugar and obesity being "Public Enemy #1." I fully agree with their premise and think that everyone could save a lot of health and various other bills if they significantly cut their sugar intake (in a few easy ways).

At the outset of the article, I set to define both "obesity" and "Body Mass Index," two terms that are thrown around quite a bit but that few really understand. BMI is a measured of your weight to your height, and is calculated by dividing your weight in kilograms by the square root of your height in meters. Obesity is defined as a BMI of greater than 30. Further, you are considered "overweight" if you have a BMI of 25 or greater. "Normal weight" would be a BMI between 18.5 and 25.

I am about 5-10 1/2, and on any given day (depending on where I am in the ol' training regimen), I weight between 165-175 lbs. I run fairly consistently and eat decently well--although, of course, I can always do much better. I've finished 7 marathons and dozens of other races and still look pretty good in a uniform.

Yet, according to the CDC, my BMI is between 24-25--the extreme upper end of "normal weight" and delving into the "overweight" category.

Really?

Let's take a look at what a guy my size would have to weight/look like: a 5-10 individual would have to weigh between 132-167 lbs to be considered "normal." Is that realistic? Healthy?

I know I'm not perfect. I just had some chocolate-covered orange-flavored gummies from Sunkist (hey, they were dark-chocolate covered, that's good for you right?). But am I really overweight?

If you're a serious runner, you probably don't have this problem. But for the rest of us, the question becomes: "What is healthy?" Has the culture of sugary, processed foods really driven me to a point where my usual weight--even as a regular runner--is considered overweight? Damn! Are we all really that bad?

I think the CDC misleads more than a few people to pad their statistics here. I don't truly fall in this category, but there are tens of thousands of men nationwide who hit the gym pretty regularly for some weightlifting. Are "muscle pounds" considered unhealthy?

I'm not free from fault in this scenario. I realize that I have to continue to be committed to cutting sugar and processed foods from my diet (it's hard when they taste so good!) while keeping up a regular cardio/weight routine every day. But some of the blame here falls on the CDC. While the national obesity epidemic is real--and folks with BMIs over 30 should definitely take a long, hard look at their habits and think of making serious changes in their lifestyles--why psychologically mess with folks who are in the middle?

Then again, perhaps it is a bit of statistical motivation for folks like you and me. Curious about our own BMI, we hit Google to search for a calculator and, terrified at the results, vow to work harder to stay healthy and get faster. There's no doubt that shedding a solid 10-20 pounds would lead to fewer lower-extremity injuries in my running routine, after all.

So to the CDC I say: challenge accepted. I see your BMI calculation and raise you a commitment to a healthier lifestyle--and to help others to do the same.

(On a positive note, our state--NEW YORK!--has one of the lowest obesity rates in the country. That's sort of a morbid thing to cheer, but we're still proud.)

College Outdoor State Rankings

Before I post this week's rankings, a note about the methodology: this is not necessarily a "scientific" poll, but rather more of a "writer's" set of rankings. I keep a tab on weekly track events from the 1500m up through the 10000m; each school's men's and women's teams are combined to come up with their overall New York Distance Project ranking. If you have comments, post them! We'd love to hear them. Above all, we're focused on highlighting the great things going on around the state at every level, and we're proud of our runners.

For Meets Through 4/20:



1. Columbia
2. Cornell
3. Syracuse
4. Fordham
5. SUNY Stony Brook
6. Iona
7. Colgate
8. NYU
9. SUNY Albany
10. Wagner

Keep checking back daily and weekly for updates to rankings, meet and athlete highlights, running/nutrition/lifestyle tips and the comings and goings of running in New York!

Friday at the Penn Relays

Things to look for today on the distance side from New York:


-High School Boys' Mile Championship: Zavon Watkins (Liverpool), Christian Delago (Shaker) & Adam McIe (Brewster) are all toeing the line this evening at 6:05 PM EDT. Zavon posts the best time of the three, running a 4:13.83 at the Millrose Games for the win earlier this year.


-High School Boys' 3000m Championship: Five New Yorkers are toeing the line just after the mile race for a chance at 3000m gold. Thomas Awad (Chaminade), Eric Holt (Carmel), Kris Moran (North Babylon), Marc Violone (Byram Hills), Mitchell Kun (Sheepshead Bay), Austin Lane (Greenwich Central) & Mike Libruk (Shaker) will be representing the Empire State tonight.

Best of luck to today's participants and, as always, run smart & run free!

NY Collegiate Leaderboard

The national running focus is on the Penn Relays this weekend, but here are some of the best performances by NY's college distance runners so far this year:


-SUNY Stony Brook senior Lucy Van Dalen is #2 in the country with a 15:23.54 5000-meter showing.
-Cornell junior Katie Kellner is #6 in the nation with a 32:58.73 in the 10k. Syracuse sophomore Sarah Pagano is ranked 18th nationally.
-SUNY Binghamton senior Erik Van Ingen is #3 nationally in the 1500m with a 3:40.94. Columbia senior Kyle Merber is 12th.
-Syracuse junior Tito Medrano is #12 in the nation with a 29:07.73 in the 10k. Iona senior Alexander Soderberg is #17 and Medrano's Syracuse teammate--junior Pat Dupont--is #23.

Run smart. Run free!

There's Something About Mary


Big news out of the Penn Relays last night--Bronxville sophomore Mary Cain turned in a best-in-the-nation performance, running a blistering 4:39:28 in the mile. The American record in this event is 4:16.71.

Can Cain compete at the next level? She has been having a field day with the competition since her arrival on the varsity track scene. As only a sophomore, she has a lot of upside. Her comparable collegiate event--the women's 1500m--has some serious talent, however. Katie Flood, a sophomore at the University of Washington, holds the national best this year in that event at 4:11.66. Cain's comparable best is 4:17.84, which would make her the 14th fastest runner at that distance in all of NCAA Outdoor Track.

NY Milesplit has more--including an excited Mary talking times in an interview.

Stride Analysis 101

This links to a great video about stride length geometry, and how a few simple changes can increase your PR by up to 10%.


http://www.somaxsports.com/video.php?analysis=chris-solinsky-stride-analysis


Somax Performance Institute breaks down star American runner Chris Solinsky frame-by-frame and notes how simple increases in form geometry could make Solinsky not just a national phenomenon, but a world-record holder in multiple events.


Definitely the best stride video floating around the Internet.

Thursday, April 26, 2012

Speedwork: It Hurts So Good

Having just recently come off of a 1.5 mile PRT run for the Navy, I can vouch both for how important speedwork is for your overall fitness level and running ability, and for how much it sucks. End-of-the-run wheezing was pretty intense, and distance runners know that we don't take to the whole "wheezing" thing too well. Our legs are usually numb and dead by the time our breathing gets prohibitively problematic.

And yet, speedwork is good for us. How can you incorporate speed into your daily routine? The answer is "it depends," but mostly it is "smartly."

I generally recommend two speed routines per week--and they need not decrease your mileage or effort totals for the week, either.

For my marathon and half marathon folks, do "long" and "short" speed days. Your long speed days should include intervals of no less that 600m up to 1200m. Typical "long" speed workouts I'll rotate through: 6x800m, 2x 600-800-1000m, 3x1200m, etc. Do what feels comfortable, and gradually increase your number of repeats. For serious marathon runners, working up to 8x800m should be your goal.

For your "short" speed days, nothing less than 400m and nothing more than 800m. My favorite short speed workout is 400m repeats. Every month, I try to get in at least one round of 10x400m to gauge my fitness. And of course, if you're familiar with the book "Once a Runner," you know how crazy you can get with increasing your intervals--but the hard work you put in now will pay off later, in the form of PRs.

For my folks running events between the mile and the 10,000m, shorter intervals focusing on greater speed are key. Two speedwork days are still recommended, but typical workouts look more like 400m repeats or a "Distance Medley" type workout. For example: 400-800-1200-800-400 (for mile runners). If you're running the 10,000m, I'd recommend the following DNA-esque chain: 400-800-1200-800-1200-400-1200-800-400. This will help teach your legs to keep firing even during the middle of the race when you're tired.

An added bonus from speedwork is that it economizes your running gait. Your body relishes "the path of least resistance." If you are telling it to run faster, it is going to attempt to shed any extraneous form irregularities and perfect the motion of your legs over the ground. Focus on this point, and remember it for your longer runs and races.

YouTube is a great thing--use it before you run. Study the form of running greats like Bekele, Gebreselassie, Hall, Lagat and El Gerrouj. This will get your brain thinking about proper form and give you something to emulate (though remember: your form is your own) during the workout.

You should push yourself, but above all, remember: don't go nuts. Too many people (and I'd be willing to bet the majority of folks) injure themselves while trying to push their envelope of speed. Pace yourself and concentrate on proper running form. It'll hurt, but it'll be worth it.