US Club Cross Country Championships

It has been six weeks since New York City Marathon. The recovery process was extremely good to me, as I was amazingly able run up and down stairs the day following the monumental 26.2 mile effort with a breeze. This was the quickest and least painful recovery process from the five marathons that I have run. That made me excited, and I was itching to start running after only a week off.

Of course I had my horizons set on my next obstacle, the US Club XC Nats in Lexington, KY. Club XC has been an annual event for three years now and brings back the team camaraderie which is truly missed since graduating from UW. We brought a full open womens and mens teams which made it that much funner. This is the only reason why I run every year, well that and a fun after party.

The Race
I got out hard, had to get in position. If you want to possibly win you have to get out, so I did. I was hoping for a top 10 finish, even tho I'm coming back from a marathon, and its been five weeks of total running. Anyhow the course is one of the most challenging courses I have ever seen. Up and Down the entire way, no flat sections period, and really un-even surface. Besides that it was perfect racing conditions, around 40º and not much wind.

As I got out, I was about top 15 through the first 5k, after passing the mile in 4:42, 3 miles in 14:19. Then I started to feel the pace, and dropped back to 20th or so... coming through 5 miles in 24:16, I started to pick people off again, and caught back up to Mark Mandi with 400 to go. At that point with spit all over my face I just dug as deep as I could, and finished 17th in a new XC PR of 30:30 for 10k.

Our team finished 6th, which tied the best finish ever (only 16 points out of fifth, done only twice)... all this without the services of three big guns, one of which was injured (Mike Kilburg) but decided to grind it out, a truly gutsy performance.

From here its time to get ready to run with the best in Houston for the USA Half Marathon Champs where I PR'ed last year in 63:52, I am looking to improve on both my place and finish in 2010! Check back for results and more!

Race Schedule From here:
1/17/2010 Houston Half - USA Champs
1/31/2010 ING Miami Half
2/13/2010 US XC Champs or Husky Classic 5k

And from there the rest of the season will be decided.

Results:

 PLACE   PLACE   SCORE                  FINISHER                  TIME        TEAM   

1    1 JrM     1  David Jankowski, 25, Blowing Rock, NC      29:18    Zap Fitness    
2    2 JrM        Josh Simpson, 25, Morgantown, WV           29:27    *New York Ac   
3    3 JrM     2  David Nightingale, 24, Blowing Rock, NC    29:40    Zap Fitness    
4    4 JrM     3  Jimmy Grabow, 25, Running Springs, CA      29:57    InternationalCityRtc
5    5 JrM     4  Charlie Serrano, 25, Simi Valley, CA       30:01    InternationalCityRtc
6    6 JrM        Jesse Armijo, 27, Albuquerque, NM          30:03    Dukes Track Club
7    7 JrM     5  Lucas Meyer, 26, Ridgefield, CT            30:04    Boston Athletic Assoc
8    8 JrM     6  Paul Michel, 27, Gunnison, CO              30:05    BoulderRunCo/adidas A
9    9 JrM     7  Ryan Bak, 28, St. Louis, MO                30:05    Big River Running Co
10   10 JrM     8  Thomas Kloos, 32, San Francisco, CA        30:10    Transports adidas Rt
11   11 JrM     9  Paul Hefferon, 23, Kansas City, KS         30:12    Kansas City Smoke
12   12 JrM    10  Thomas Morgan, 28, Blowing Rock, NC        30:14    Zap Fitness    
13   13 JrM    11  Brian Baker, 24, Beaumont, CA              30:15    InternationalCityRtc
14   14 JrM        Justin Lutz, 29, Framingham, MA            30:16                   
15   15 JrM    12  Crosby Freeman, 25, San Francisco, CA      30:22    Asics Aggie Rc 
16   16 JrM    13  Nate Peck, 24, Blowing Rock, NC            30:28    Zap Fitness    
   17   17 JrM    14  Mikhail Sayenko, 25, Bellevue, WA          30:30    Club Northwest       
18   18 JrM    15  Mark Mandi, 26, Seattle, WA                30:31    Club Northwest 
19   19 JrM    16  Phillip Reid, 24, San Luis Obispo, CA      30:33    Asics Aggie Rc 
20   20 JrM    17  Pat Mellea, 23, Ardmore, PA                30:33    Bryn Mawr Running Co.
21   21 JrM    18  Sergio Reyes, 28, Los Osos, CA             30:35    Asics Aggie Rc 
22   22 JrM    19  Greg Reindl, 25, Denver, CO                30:38    BoulderRunCo/adidas A
23   23 JrM    20  Scott Dahlberg, 25, Gunnison, CO           30:41    BoulderRunCo/adidas A
24   24 JrM    21  Chris Chavez, 23, Menlo Park, CA           30:43    Transports adidas Rt
25   25 JrM    22  Austin Ramos, 25, Fair Oaks, CA            30:44    Transports adidas Rt
26   26 JrM    23  Aucencio Martinez, 26, Alamosa, CO         30:45    BoulderRunCo/adidas A
27   27 JrM    24  Nicholas Hirsch, 26, Gunnison, CO          30:46    BoulderRunCo/adidas A
28   28 JrM    25  Ari Zamir, 24, Allston, MA                 30:47    New Balance Boston

ING New York City Marathon 2009

The race was a huge blessing with all the things going on around me. The three months leading up were crazy, I was in Ukraine, then quad strain four weeks ago, car accident (5 days later), then hamstring issues, and on top of that my long time good friend Karen died of liver and pancreas cancer in just five days of doctors finding out about it. It has been a really tough last month, I didn't think I would run after most of this, running for Karen was the only motivation for me.

I want to thank all my friends and family support. Specifically I want to thank Mark Mandi, who has helped pace me during workouts. Tom Cotner, who has supervised my training for the last two years and knows about anything you can think of (hes really smart! make sure you have plenty of time to talk tho if you ask a question). Greg Metcalf, my college coach who has always supported me and believed in me and continues to allow me to use the UW facilities and meets. Neil Chasan, who has helped me rehab from the quad strain a great Physical Therapist. Dale Schenck, who has helped work on me throughout the year helping me stay loose with massage. And last but not least Greg Jimmerson, who has given me the inspiration, and also a great masseur as well. Again thanks for everyone that has helped me along the way.



Now for all the nitty gritty if your a running fan you will probably enjoy this if not, well then I hope it helps you somehow in your attempt at the distance.

Also, please follow me on the right side bar, under followers to receive the lates blog updates. Let me know of anything you would like to hear about and I will cook something up.

Getting Ready fo ING New York City Marathon

After a rough week after the 10 mile USA Championships not being able to run for much of the week due to a quad strain caused by a massage and hardly able to walk that Monday. During that entire week I saw Neil Chasan, owner of Bellevue Sports Physical Therapy Center. After five days of flexibility, ultra sounds, electrical stim, and a good job taping the quad to get extra blood flowing through that area to promote recovery I was able to get to 100% by that Friday. Seemed almost a miracle since I could barely walk on Monday.

Neil helped Asses my mechanics, and found several imbalances that he and I will work on after the marathon to put me in even better shape then I am from this training cycle. That is exciting for me because I knew that I had this imbalance for a while, but did nothing about it. I was a little burned out from doing all the little things such as flexibility, drills, weights, and core routine. So I stopped doing all the little things completely. I have not done any since last track season, some four months ago. Part of it is traveling all around Europe getting distracted by many things and the fact that in Ukraine the act of running and stretching is really bizarre to people, I didn’t even attempt to do any of the little important things that help with injury prevention and imbalances.

For example my hip flexors are very tight that carried over from this summers Europe Tip. I hope that after working on the flexibility and strength work that I will pick up that signature kick that is so often needed at the end of a professional race, as there is usually more then one athlete left with 400 meters to go.

I decided to wait to make my decision to run NYC marathon until I got healthy and attempted a workout. So Monday Oct 12th I attempted my first workout, a 14-mile tempo on the familiar Sammamish River trail at marathon pace. The workout by surprise went really well, enough to make me want to add a couple miles to the end of the workout. After a solid week of training I decided that NYC Marathon is in the cards! I am excited to give it a real go, and this time take a real swing for the fence. On November 1st, I will get a chance to battle it out with the best in the country and the world! With US Olympians such as Abdi Abdirahman, Ryan Hall, Meb keflezighi, Brian Sell, Jorge Torres, and Bolota Asmerom. The

Americans are followed by two-time winner and defending champion Marilson Gomes dos Santos of Brazil (2006, 2008) headlines an all-star field of former champions including Hendrick Ramaala of South Africa (2004), Paul Tergat (2005 and former World Record Holder) and Martin Lel of Kenya (2003, 2007).

I just feel blessed to be running in the same race as some of the greats and legends of the sport. For now its time to start tapering and feeling good before the long 26.2 mile trek.

Getting Ready fo ING New York City Marathon

After a rough week after the 10 mile USA Championships not being able to run for much of the week due to a quad strain caused by a massage and hardly able to walk that Monday. During that entire week I saw Neil Chasan, owner of Bellevue Sports Physical Therapy Center. After five days of flexibility, ultra sounds, electrical stim, and a good job taping the quad to get extra blood flowing through that area to promote recovery I was able to get to 100% by that Friday. Seemed almost a miracle since I could barely walk on Monday.

Neil helped Asses my mechanics, and found several imbalances that he and I will work on after the marathon to put me in even better shape then I am from this training cycle. That is exciting for me because I knew that I had this imbalance for a while, but did nothing about it. I was a little burned out from doing all the little things such as flexibility, drills, weights, and core routine. So I stopped doing all the little things completely. I have not done any since last track season, some four months ago. Part of it is traveling all around Europe getting distracted by many things and the fact that in Ukraine the act of running and stretching is really bizarre to people, I didn’t even attempt to do any of the little important things that help with injury prevention and imbalances.

For example my hip flexors are very tight that carried over from this summers Europe Tip. I hope that after working on the flexibility and strength work that I will pick up that signature kick that is so often needed at the end of a professional race, as there is usually more then one athlete left with 400 meters to go.

I decided to wait to make my decision to run NYC marathon until I got healthy and attempted a workout. So Monday Oct 12th I attempted my first workout, a 14-mile tempo on the familiar Sammamish River trail at marathon pace. The workout by surprise went really well, enough to make me want to add a couple miles to the end of the workout. After a solid week of training I decided that NYC Marathon is in the cards! I am excited to give it a real go, and this time take a real swing for the fence. On November 1st, I will get a chance to battle it out with the best in the country and the world! With US Olympians such as Abdi Abdirahman, Ryan Hall, Meb keflezighi, Brian Sell, Jorge Torres, and Bolota Asmerom. The

Americans are followed by two-time winner and defending champion Marilson Gomes dos Santos of Brazil (2006, 2008) headlines an all-star field of former champions including Hendrick Ramaala of South Africa (2004), Paul Tergat (2005 and former World Record Holder) and Martin Lel of Kenya (2003, 2007).

I just feel blessed to be running in the same race as some of the greats and legends of the sport. For now its time to start tapering and feeling good before the long 26.2 mile trek. After a rough week after the 10 mile USA Championships not being able to run for much of the week due to a quad strain caused by a massage and hardly able to walk that Monday. During that entire week I saw Neil Chasan, owner of Bellevue SportsPhysical Therapy Center. After five days of flexibility, ultra sounds, electrical stim, and a good job taping the quad to get extra blood flowing through that area to promote recovery I was able to get to 100% by that Friday. Seemed almost a miracle since I could barely walk on Monday.

Neil helped Asses my mechanics, and found several imbalances that he and I will work on after the marathon to put me in even better shape then I am from this training cycle. That is exciting for me because I knew that I had this imbalance for a while, but did nothing about it. I was a little burned out from doing all the little things such as flexibility, drills, weights, and core routine. So I stopped doing all the little things completely. I have not done any since last track season, some four months ago. Part of it is traveling all around Europe getting distracted by many things and the fact that in Ukraine the act of running and stretching is really bizarre to people, I didn’t even attempt to do any of the little important things that help with injury prevention and imbalances.

For example my hip flexors are very tight that carried over from this summers Europe Tip. I hope that after working on the flexibility and strength work that I will pick up that signature kick that is so often needed at the end of a professional race, as there is usually more then one athlete left with 400 meters to go.

I decided to wait to make my descision to run NYC marathon until I got healthy and attempted a workout. So Monday Oct 12th I attempted my first workout, a 14 mile tempo on the familiar Sammamish River trail at marathon pace. The workout by surprise went really well, enough to make me want to add a couple miles to the end of the workout. After a solid week of training I decided that NYC Marathon is in the cards! I am excited to give it a real go, and this time take a real swing for the fence. On November 1st, I will get a chance to battle it out with the best in the country and the world! With US Olympians such as Abdi Abdirahman, Ryan Hall, Meb keflezighi, Brian Sell, Jorge Torres, and Bolota Asmerom. The

Americans are followed by two-time winner and defending champion Marilson Gomes dos Santos of Brazil (2006, 2008) headlines an all-star field of former champions including Hendrick Ramaala of South Africa (2004), Paul Tergat (2005 and former World Record Holder) and Martin Lel of Kenya (2003, 2007).

I just feel blessed to be running in the same race as some of the greats and legends of the sport. For now its time to start tapering and feeling good before the long 26.2 mile trek.

USA 10 Mile Championships

Last weekend it was the USA 10 mile champs on Oct 4th in Minneapolis, Minnesota. This was to be my last race before NYC Marathon on Nov 1st. Its a great workout as I prepare for the biggest marathon of my life in NYC, running against the best in the world as four previous champs are coming back and six Olympians from US are running (its also the USA Championships this year). All in the biggest media market in the world.

Training was going pretty ideally at that point, as every week I was improving by leaps and bounds. The Thursday before the race I went in for my customary massage. Of course massage is suppose to help you get loose and ready to go before the big one. Well not in this case the massage caused some damage... straining my quad causing damage to connective tissue, tendon, and some muscle (up by the groin area). Of course I just jogged the next two days before a race thinking I could possibly run through it.

I was sweating it not sure what I should do, run or not run? I did what most any runner would do and push through the pain, racing on pure adrenaline. The problem is the gravity of a hilly course.

Other then the quad it was perfect conditions for the race, about 50º no noticeable wind, and finally no rain as last year it pored for about 2 hours of our race (I ran the US Marathon Champs here last year to finish 5th).

MILE SPLITS: 4:33, 4:47, 4:56, 4:53, 4:52, 4:58, 5:07, 4:49, 4:49, 4:40.

I got out kicked, as my quad could not go any more. After the race I could barely cool down as my quad was as sore I had the G-Limp going and not by choice. I always wanted to be Snoop Dog, but not this way.

Since then I was not able to run on Monday and Tuesday, but getting much better as I have been seeing Neil Chasan, a great physical therapist out in Bellevue, WA. We have been working on flexibility, ultra sounds, electrical stim, and a good job taping the quad to get extra blood flowing through that area to promote recovery.

This Wednesday for the first time I was able to run almost pain free, on an Alter G treadmill, thanks to University of Washington and Greg Metcalf (my college coach). It's basically a treadmill where you can set how much of your body weight you run with as you run in a bubble from waist down. I ran at 65% body weight and felt like a feather, great machine... so I am still prayerful and optimistic for a quick recovery to try to salvage my training for the marathon. As soon as I get a 100% I will make the final decision on whether to run the race or not.

I am completely trustful in the situation that God will use this for good; I know he has something up his sleeve. In the mean time I ask for a quick prayer.

Men's Top-15 *Full Results

1.	Abi Abdirahman	46:35
2.	Joshua Moen	46:38
3.	Patrick Smyth	47:09
4.	Jason Lehmkuhle	47:16
5.	Ian Burrell	47:41
6.	Max King	47:58
7.	Anthony Famiglietti	48:09
8.	Mike Spence	48:13
9.	Craig Curley	48:15
10.	Joshua Eberly	48:26
11.	Mike Sayenko	48:28
12.	Chris Rombough	48:41
13.	Zachary Hine	48:45
14.	Stephan Shay	48:52
15.	Michael Reneau	48:53

ING Philadelphia Distance Run

First time in Philly, didn't know what to expect. All I heard was how fast the race course was. I had been training for 7 weeks now and am building upon every workout. I like to think of it as a snow ball effect, every workout puts on a new layer of snow.. until you get one massive snow ball! well mine is about the size of a tennis ball right now with the hopes of growing into a nice big softball by the time Nov 1st New York City Marathon rolls around.

The conditions were nothing short of perfect, with a forecast calling for a slight chance of pain. My plan was to just try to run under 65min and go after it rather then sitting at home doing a 13 mile tempo by myself.

At the crack of the gun, I went straight to the lead pack and hung with them for two miles, the pace was a little too rich for my blood at this point of my training. Ran solo after 7miles.. To 9.5 then Joel Mwaura led for .5 then I dropped him and ran solo the rest of the way.. lightning fast course I wish I was in sub 63 shape for it so i can run with the front pack, as this is the only chance to run with a group. I did end up running 1:50 min faster then two weeks prior. Afterwords I had the treat of watching the Eagles vs. Saints.. unfortunately Eagles blew it in the second half.

One last tune up next weekend in Minnesota, USA 10 mile champs on Oct 4th.

SPLITS: 4:49, 4:43, 4:57 (15:04 - 5k), 4:59, 5:00, 5:03 (29:33 - 30:37 10k), 4:58, 4:56, 5:04, 5:04 (49:40 - 10 miles), 4:59, 4:57. 4:59, 30 sec last .1.


1. Ryan Hall - USA - 1:01:52

2. Samuel Ndereba - Kenya – 1:01:56

3. Benjamin Limo - Kenya – 1:02:01

4. Valentine Orare - Kenya – 1:02:22

5. Mike Sayenko - USA / WA – 1:05:04

6. Josh Cox - USA / CA – 1:05:09

7. Andrew Dumm - USA – 1:05:41

8. Lee Troop - Australia – 1:05:42

9. Joel Mwaura - USA / MD – 1:05:47

10. Mike McKeeman - USA / PA – 1:05:59

Super Jock N Jill Half Marathon

First race or workout what ever you wanna call it was on Labor Day Sep 7th. It has officially been my 5th week of running and the plan was to use the race as a marathon workout. Meaning I was planning on running "Marathon GOAL pace". This is the premiere half marathon in Washington and usually some good folks show up. And apparently that was the case, as Ben Bruce from Nike Oregon Project decided to show up (8:26 steepler twice this year), and what I considered the favorite.

This was a week after I had gotten back home from the 8 week euro trip and was still a little tired from that but since the race was in my back yard I was able to rest a little better sleeping in my own bed.

The race went about as well as I could have hoped on the fitness that I had off of two workouts, I was very nervous before the race as my tempo four days before did not go over well as I only managed 5:17 pace for 8 miles and was really struggling the last couple.

So going back to the race, I worked in a pack of four for about 6 miles, at the point where the UW Bothell campus hills started coming. We dropped Mark Currell and it was down to Paul, Ben, and I. I stuck with them up until 10.25 at which point I knew I could not go with them any more so I just stuck to survival mode from there on out, but no one was behind me for a good quarter mile so I was able to comfortably cost in for 3rd.

After the race Ben, Steph, and I got a tour of Red Hook Brewery (also the sponsor of the race), a local favorite.

SPLITS:
4:47, 5:07, 5:03, 5:03, 5:02, 10:24, 4:55, 10:06 (50:31 - 10miles), 5:09, 5:17, 5:20, 31

RESULTS:
1. Paul Limpf 1:05:52
2. Ben Bruce 1:06:14
3. Mike Sayenko 1:06:50
4. Mark Currell 1:07:44
5. Mark Mandi 1:08:10
6. Sean Sundwall 1:09:33
7. Brett Winegar 1:09:35
8. Greg Crowther 1:10:32
9. Chris Olinger 1:10:41
10. Joshua Ricardi 1:11:06