Hey everyone it's been a while so I'll get right to things.
Raced this past weekend at the Terrier Invitational in Boston. I'm pleased with how it went, 5th in 7:57.66 for a new personal best by 2 sec indoors and 1 sec out. My training partner Reid Coolsaet was 2nd in 7:53.
The time's good but what I'm most encouraged about is how it was achieved, only 3200m of work on the track in 2008 and one 1200m workout late Dec. Our focus has been on strength workouts the past few months with the amount of work ranging from 25 up to 50 minutes per session, lately more towards the longer end.
What the next couple months will consist of is a long build up to a couple 10000m races in California mid April and early May. As part of that build up phase I hope to incorporate four weeks at altitude in Flagstaff, Arizona. I've never been to altitude but with the right approach I believe it'll work in my favor. I'll be going there with my training partner Reid Coolsaet who spent a month up there last year.
I'll try and keep you all informed on how training's going more often.
Chow for now.
Watch the race here http://www.flocasts.org/flotrack/coverage.php?c=163&id=8077
Results: Men 3000 Meter Run
1 Quigley, Sean La Salle 7:52.47
2 Coolsaet, Reid Speed River Tfc 7:53.51
3 Kasagule, Francis Lamar 7:56.10
4 King, Kyle 7:56.11
5 Gillis, Eric Speed River Tfc 7:57.66
6 Miller, Mark B.A.A. 8:07.82
7 Norton, Harry Dartmouth 8:10.91
8 Alfano, David La Salle 8:11.15
9 Spooner, Chris Duke 8:11.48
10 Lavallee, Roland New Balance Bost 8:11.68