I Need A Montage

Carnage.

The day is approaching to give it your best

You've got to reach your prime!

That's when you need to put yourself to the test

And show us the passage of time.

We're gonna need a montage. (Montage)

A sports-training montage! (Montage)

I'm alive in that picture. Just barely though. Gags doesn't know what Twitter is, and he's always asking me what the heck LinkedIn is (I don't know the answer to that)...but the one thing he has ever said to me about online rules, is not to say what our workouts are. So that's why you don't get many times on my blog, because some things are sacred; Gags workouts being one of them.

And just show a lot of things happenin' at once.

Remind everyone of what's goin' on. (What's goin' on?)

And with every shot, show a little improvement

To show it won't take too long.

That's called a montage. (Montage)

Even Rocky had a montage! (Montage)

What I can tell you though, is that the feeling I have in that picture has been commonplace lately. Either I'm going to be in really good shape, or my legs are going to fall off. I did this workout with John Maloy my 5th year at Gtown the week before Penn. We did 100 at 12.5, 200 at 26, 300 at 40, 400 at 51. That was all with a lot of recovery. THEN, we did a 300, 200, 100 cutdown. Problem was: only 30 seconds rest between each interval. We ran 38.1, 24.4, and 11.7. It was one of the hardest workouts I've ever done. I think I still have a headache from it. Then John split 1:48 and then I split 1:46 on a 7:16 4x8 the next weekend.

In any sport, if you want to go

From just a beginner to a pro

You'll need a montage. (Montage)

A simple little montage! (Montage)

That's why I sometimes wish that my life was like a movie (who am I kidding, I always wish that). Like the lyrics that have been making their way into this post from a "South Park" episode, life would be easier with a montage. Just throw on some awesome music, do a few exercises, and you're good to go!

Always fade out (Montage) into a montage... (Montage)

If you fade out it seems like a long time (Montage) has passed in a montage... (Montage)

Montage... (Montage)

Asspen
Tags: SOUTH
PARKmore...

"800s"

Ben Zeeb, Andy Tolliver, and I before a workout at the Bath High School Track...Spring 2004

THE WORKOUT: 

"I see you stand like greyhounds in the slips,

Straining upon the start." - Shakespeare, "Henry V"

The wind picked up on the backstretch, as it usually did. All bunched up and taking slow, mincing steps, we barely noticed it. I found myself surrounded. It was an odd feeling for a workout, especially in high school. The skinny legs of Chris Stoddard pumped directly in front of me. Brett Domeyer's choppy stride  was in front of me to the right. To my right was Phillip Liesenhoff (a German exchange student), to my left was the rail. Behind me Ben Zeeb and Andy Tolliver (our two best sprinters) ran effortlessly. We couldn't have been going faster than seven minute per-mile pace, but there was only 250-meters to go in the interval. Thirty-meters later and nothing had changed. Then, all at once:

"Cowards!!*" Phil yelled as his stride quickened, he moved to the outside, and took off at full speed blowing by Chris and Brett and into the lead going into the turn. Almost immediately Andy and Ben were past me, pursuing the fleeing Phil. Chris and Brett tried gamely to match the surge, but their distance oriented leg speed wasn't enough to do it.

Phil, Andy and Ben were telescoping away from us as we rounded the turn.

I had known it was coming. The workout was an 800 meter interval where the first 400 was purposely slow. Then, at any point on the next 400, someone could take off, but they had to sprint to the finish. So it could be a 400 meter sprint, or it could be only 120...either way, you were sprinting your balls off once someone went. We would usually do 3 or 4 of the intervals. It was fun, but it also taught you how to race. Because I was excelling at the high school level, we would sometimes throw the sprinters into the mix to make these "800s" more interesting for everybody.

I quickly moved by Chris and Brett (sadly in lane 2 of the track) as Phil had 10 yards on me; Ben and Andy only 5. Around the bend I reeled them in some, then moved into lane 3 as the track straightened out and the finish line came into view. Phil was 5 yards ahead now as Ben and Andy were only a step in front of me. We were all well into our final sprint now and barely managed to hold our form together as we all became even with only 20 meters left.

We composed a blanket finish of 4 as we leaned across the line with Brett and Chris only a few ticks of the clock back. Phil went to the infield, found a resting spot, and splayed himself on the grass. Ben, Andy, and I grasped our knees and sucked for air around us. Coach Roberson -- the mastermind behind the workout -- came up to us: "25 seconds for the last 200, nice work guys!" We all murmured less than understandable responses. My headache wouldn't subside for hours.

*We actually wouldn't yell "Cowards." The rule was that you had to yell a disgusting word as you took off...none of these words are appropriate for this blog.
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Those were the days of high school running. Work your butt off and then see what happened on race day. It seems that I'm back in that mode of training, and I'm pretty happy about it. At Columbia and Georgetown I would probably have a "workout headache" once every two months. Lately, they have been coming once every two weeks, sometimes even more. When you start workouts with 2:59 1200s or 54 second 400s I guess that's what happens.

Getting excited for the indoor season to start. The New Jersey/New York TC will be in DC next weekend opening the season up. I'm pretty jacked for it. Hoping to race like we would in those Bath workouts...

The Wind, The Wind

RIVERBANK...

It felt like I got the wind knocked out of me and socked in the groin at the same time. I was running a 500 last Friday at Red Bank Regional High School and was rounding the turn into the 200 meter mark when it happened. Whabam! I was stopped cold. No matter how hard I pumped my arms or how quickly I picked up my legs, I couldn’t go fast enough. I thought it was one of the windiest days I had ever worked out on. But I forgot about the Riverbank Track at 145th St.

This morning was one of the worst possible days to run. Rainy, humid, and WINDY. The track is right on the Hudson River next to a sewage plant (I always used to joke that I had eaten the wrong foods if we ever worked out there at Columbia), and the gusts are plain foolish. I have been doing my tempos in Central Park, which is a little tough because of the hills, but I would have loved to be there this morning blocked from the howling wind. Instead, kicking up puddles of water in my face were Will and Delilah as we all took turns taking the brunt of the wind.

I have no one to blame except myself however. I have consistently chosen windy tracks as places to train my entire running life. And the least windy track I have ever been on (aside from high school), wasn’t even a full 400 meters.

The Bath track has actually been the least problematic weather-wise of all the tracks that I have called home. It would get some gusts on the back-stretch here and there, but overall it was a darn good high school track.

The Baker Field Track opened my eyes to what winds could be. Situated on the northernmost tip of Manhattan, it gets some bursts of wind off the Hudson as well. It also seemed that whenever it was calm there, someone, *cough*CoachWood*cough*, would mention how calm it was and within minutes a monsoon would be approaching.

The Duke Ellington Track at Georgetown didn’t have many meteorological mishaps, but 4 and ¾ laps to a mile? C’mon.

Now, my two main home tracks are Rutgers and Riverbank. Somehow, Rutgers is windy as hell. Not as bad as Riverbank, but not much is.

Nothing you can do about weather, unless you choose to live somewhere with great weather. But in my mind, it’s not really worth it. I’d rather live in New York and toughen myself up than somewhere without wind. Now if only it would stay light past 5pm.

Workout Wednesday

There seems to be a new trend developing on runLBP.com: The Wednesday Post. I guess it’s the day that works best for the working man, so from now on, check back Wednesdays instead of Sundays for new journal entries. Fittingly, I will often times be working out on Wednesdays (hence the name steal from FloTrack), so there can hopefully be a few good posts to check out.

And thankfully…the workouts have begun for me! Last Friday I was able to put my first workout in at the Rutgers Track and drop 4x800 in 2:32, 2:32, 2:30, 2:29 before rocking some strides after. Then yesterday, I was able to hop into some 1ks with Delilah and Frances Koons (one of my new teammates). As chivalrous as I am I led the last two. Then I discarded my gentlemanly ways and tried dropping them…alas, it was to no avail. But I did get in 4x1k at around 3:15 (~2:36 ½ mile pace) before running some 150s and concentrating on form.

On top of getting back into running, I have been doing some more strength-based exercising and trying to get jacked. I am incorporating a lot of hurdle work, drill work, and push-up work so that I can rock that last 120 of a race. Delilah and I were doing some exercises a week or two ago. One in particular proved extremely challenging:

Someone must be sitting in a chair in front of you, their back and the backrest facing you (they are sitting there to anchor the chair). You lie face-down on the ground and reach up with your hands so that you are grabbing the top of the chair, thus your back is arched (kinda like the cobra pose in yoga but your arms are up in the air grabbing a chair). From there, you pull yourself up using your core strength. The book we were using told us that it may feel as if your back was going to break in half. But that you would make it through and then complete the exercise by standing over the chair, it defeated below you.

I got about halfway through the exercise and, sure enough, I thought my back was going to break in half. I stopped immediately and cried out in horror.

Needless to say, I didn’t beat the chair that day. I have always known it, but I am really starting to understand that to be great at this sport, you really have to work your ass off. So keep in touch for when I start beating that chair, and really start to fill out the shirt in the picture below... Let’s Go!

LBP Cribs

Short post today...but you get a movie to go along with it!

I didn’t get to edit the cribs of LBP Eurotrip, but check it out and you can see what the apartment looks like. Bumbi is coming up to visit today, and I’m supposed to meet him in like 15 minutes, so that’s why there’s not much going on for this post.

I did a little 4x800 workout tomorrow. There isn’t much of a point to do that much more working out...all the hay’s in the barn already. Now you just have to out there and give a good effort and hop something good comes out of it.

The only thing bumbi and I aren’t going to do today is hit up the red light district....NOT.

Alright, that’s all for now, maybe on some downtime later today there will be another post.

Race day getting closer, can’t wait!

Let’s Go!

SWULY

Cooling down at Olympic Stadium...

There are some things you hope live on when you leave a place. This being a running related web-journal, I always hope to leave a team better off than when I got there. However, this being an other-side-of-running-related-web-journal, I also hope to leave a team better off with awesome non-running characteristics as well.

I think at Columbia I did a pretty good job. When my brother left Columbia in ’05, he claimed that he wouldn’t have been able to make the team with the times he ran in high school. I had some stud times in high school, but I felt pretty similar when I left the campus. Now all my school records are gone, so my legacy has been left to remain in other ways (all I have running wise on the current team is my Penn Relays Title – hopefully they can get that on me too). Things like eating contests – Koronets anyone, bird rating scales, those are the thigns that remain. And now, the Columbia team is even cooler than when I left. They have names for each month with a way to live each one. While I often take part in a self-proclaimed Man Month, these kids do it every month. Currently we are in Swuly.

Swuly is all about getting jacked muscle wise. A lot of core is supposed to take place and a lot of picking up heavy things just to prove you can. While it isn’t ideal for me to be doing a ton of lifting at the tail end of the season, I salute the month, and have been doing some push-up wars by myself after my runs just to keep tone. Plus, I’m going to be heading to the beach in Michigan only a week from now so need to get my beach muscles ready.

Had a nice workout on the track yesterday…2x(4x300) at 45-43-41-39 with 90” rest and 9min rest between sets. It wasn’t easy, especially in some wind, but felt good to run 39 even though it was hard. Will be doing mini-workouts every other day leading up to the race in Dublin on the 21st.

Going to learn about Vincent Van Gough now. Let’s Go!

A-Train: my little sister's nickname.

The PTFL

“With the 27th pick in the 2009 PTFL Draft, the Detroit HorsePower select Liam Boylan-Pett of Georgetown and Columbia University…” (it sucks that in my own fantasy I understand around where I would have been picked in a 30 team draft of last years Track and Field Draft…)

I stand up and button my jacket. I give the obligatory hug and kiss on the cheek to my Mom and Dad and brother and sister and step-dad and cousins and friends (I roll with an entourage); then walk up to the podium, shake the commissioner’s hand and pull the black hat down over my mop of hair, it’s logo – a golden horse with track spikes on it – glowing.

I show up to Detroit a few days later, sign my three-year contract (I get the added bonus of a POWERBAR deal mixed in as well), and get to work. The Horsepower just signed Dathan Ritzenhein as well (they like Michigan talent), to cover the distance events, but I’ll be expected to carry the load from the 8 to the mile.

Little Caesar Stadium is nestled in next to Ford Field and Comerica Park, I run interval after interval and then cool down with a run along the river and a view of Canada.

Then, the season starts, I travel all around the country on chartered jets from St. Louis to Salt Lake City competing in sold out stadiums in events like the 1k one night then the mile the next. I run great some nights; then I struggle the next.

This is life as a rookie in the Professional Track and Field League.

That’s what it could have been. If only I’d have chosen a cooler sport…Or if only track were more popular.

OOOORRRRRR, things could have been terrible. What if I was a kid who didn’t know what to do with a lot of money at a young age? What if I turned into a sports star A-hole who was all about drugs, sex, and rock n’ roll? (Although, I think in the nerdy world of running, I would have maybe only had to worry about rock n’ roll.) Hopefully the PTFL wouldn’t have destroyed me. We’ll never have to find out…
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I was pretty jacked about my last week of training. I did some 5k stuff on Tuesday (7x800, all around 65-66pace) and then came back on Friday for my tougher workout of the week. I am finally starting to get to do some speed stuff, or as my coach calls it, speed endurance work. This is the stuff that makes me, well…me.

The workout was pretty simple – 3x1k at 75-76 (easy pace for 1ks) and then 2x150 at 19 seconds (~26 second 200 pace). This was all part of the warm-up though…next up was a 500. I was working out with Dylan Sorensen, a freshman at Gtown who has been having a great season, and he led us through. It was a hot morning, but I passed him with 200 to go and ran a 64.3 second 500 –which is a definite PR, and you can never complain about PRs in practice. Then I rested up about 9 minutes and ran a 51flat 400 to close out the workout. I was STRUGGLING afterwards (aching head, cotton-mouth, burning legs), but it wasn’t supposed to feel good.

Getting ready for an 800 in Indy on the 12th as my last tune-up before USAs…getting excited.

Let’s Go!

MAN MONTH

December has been a great month for me. I don’t mind the cold (that’s what being a Michigan boy does for you), school is almost over (just a 20 page story about racing trains due this Wednesday), and it is MAN MONTH.

Man Month is something my brother, our buddy Kevin Verge, and I started about a year ago. At the risk of sounding like a misogynist pig, we do everything in these months as manly as possible. So that means I’m running hard, lifting hard, eating steak raw…you know, the basics.

Man Month is a way for us all to make sure that we are getting things done, and getting them done right. Say it was today and it was rainy and cold and I didn’t really feel like going for my run…Man Month makes you go for your runs.

This year, Alan Weeth joined in with Kevin, Will and I for Man Month, he has done nothing but act manly. The champion of his bowling league, he has continually sent out pictures of him eating skyline chili, there is even rumor that his arms no longer fit in his shirts, because his muscles have become too big.

The funny thing about Man Month for me is that it really got things rolling for me in its original installment. February of ‘09 was the original Man Month. However, I knew that I was running in a fast mile on January the 31st. I moved the month one day up, and for the first time in my life, a 3 was the first number listed in my mile time.
God, I love Man Month…
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And now each week I’ll put a little bit more in there about my actual running life. Don’t worry, the completely non-running related topics (although in my life pretty much everything makes its way back to running in some way or another) will continue on, but there will be some more training oriented issues talked about.

This week was a pretty relaxed one, with some more strength based stuff that I have been working on as the main attraction. Tuesday we did a 6xmile workout that ended up being a pretty tough one. It was one of the times where coach had originally told me I would be doing 5, but then at the last second decided that 6 was better.

There’s no real secret to “by-mile” workouts, usually just 60 seconds rest in between each one. So my group clicked off miles of 4:56, 4:56, 4:56, 4:55, then instead of the 60 seconds, we were only given 45, and we ran 4:52 then were given only 30 seconds and ran a 4:49 final mile. The rest is what kills you on that one.

Hit my usual 70 miles for the week with a nice long run with the team down around the monuments. Let’s Go!

Phitens and Heps and Peanut Butter Cups

It is rumored that Gilbert Arenas, the NBA star, tried out an altitude tent in order to help in get in shape for b-ball season. He decided that it was working too well, and that it felt like he was “cheating,” so he stopped using it. This is exactly how I feel about my new Phiten Titanium Necklace.

You may recognize the Phiten Necklace from Major League Baseball. A lot of guys use the thing that supposedly aids in recovery of muscles by increasing your circulation. I was pretty skeptical about the things, but then my roommates and I decided that we should start a new fad. And recovery necklaces were the route we chose.

Let’s just say that before I got my Phiten, my body ached at all times, and now I sometimes don’t even realize that I was just running for 20 miles at 6 minute pace. The thing just makes you feel great and recovered at all times.

And the fad has taken off. Will and Delilah up in New York have joined in. Kevin up in New Hampshire and Renee in D.C. have donned the necklaces. Hell, even Alan in Columbus has decided to join in on the Phiten Phun! And we all feel great. And yes, it is all in our heads.

And on top of that, my fastball has improved drastically since I started wearing Phiten.

If you do check my web journal often enough, then you saw that Columbia won HEPS this weekend in dramatic fashion. HEPS is an indescribable meet filled with emotion and heart. Somehow, men and women become heroes on this day only to return to their normal selves very soon after.

For an Ivy League runner HEPS has everything to do with it. It is a double sided sword, but the sharper side shines brightest. What I mean by that is this: Sometimes we put too much emotional energy into something like the Ivy League Championship that the rest of our season is compromised. However, I wouldn’t change a thing. HEPS is where you compete your balls off and nothing else matters. Times don’t matter, weather doesn’t matter, place is the only thing that counts.

HEPS is where every Ivy League school hates each other. HEPS is where every Ivy League school respects one another. HEPS is where Jimmy Wyner was DQ’d for celebrating. HEPS is where I became LBP as the chants roared through the Armory in 2007 when I won my first Heptagonal Crown.

In the end, I have supposedly moved on to bigger and better things, but HEPS will always have a special place in my heart.
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Just so I have a reason for the title of my entry…instead of dressing up for Halloween last night since all of my friends were getting back late from Big East XC, I spent the night eating REESE’S Peanut Butter cups…I have no complaints.