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Comment by Louis Csak on October 9, 2012 at 10:14am

check out the new site for 2013...

...this site is now obsolete...

Comment by Ken Rolston on September 28, 2012 at 8:34pm

Sorry, forgot to post a workout for this week. On Tuesday we did straight up 4 x 1200@ comfortable pace, 400 recovery, although as always, the pace turned pretty serious for some. 

Comment by Ken Rolston on September 28, 2012 at 8:32pm

Hi all, 

Thanks for a supreme effort at this years' edition of the 5th Ave. mile. Can't tell you how proud I was to see and hear how hard you ran. Lou, thanks for getting this site rolling for 2012. I was thrilled for you especially when it appeared that you may not be able to run. I hope you're pleased with the 5:04. I believe sub-5 is right around the corner.Kyle, congrats on your 5:02, you are in great shape as evidenced by your blistering 1200's the other night. Dave F, you ran incredibly well and you are primed to go sub 3 in your next marathon.My calcs suggest you are capable of a 2:52. Rachel, your spirit and enthusiasm makes us all better. Congrats on your 5:39 Melissa, congrats on another personal best, 5:33. The yoga agrees with you ! Beni, you ran a really smart race,5:40, you should be proud as hell ! Dan, you keep getting better and better.5.25, 10 seconds better than you thought. Laura, you ran a smart tough race for your 5:23.Thanks for the champagne. Next year, Roly goes down ! Hiroshi, congrats on breaking 6, it's not easy but you did it. Dom, I feel your pain ! 6:01 is the same as my time last year. Let's break 6 together next year. Catherine, great to see you out there, both for the mile and the 18 miler. Can't wait for next years' edition.

Comment by Rachel M Kimber on September 21, 2012 at 3:54pm

rolled my ankle last sunday, so I've been laying low all week.  3 miles at lunch says I'm ready to race tomorrow :)

Comment by Benigno Veraz on September 17, 2012 at 12:42pm

Great mile recipe Ken. Thank you!

Comment by Ken Rolston on September 17, 2012 at 8:01am

Final workout for the race- 2 x 400@ mile pace with 2 minute recovery. Then, 4 x 200@ mile pace with 1 minute recovery. Short and sweet. The rest of the week should be easy running. You may want to throw in some strideouts after the easy runs.Warm up on race day is different form longer races. 30 minutes prior to race time do 10-15 minutes easy jogging. Then do 4-6 100 meter strideouts to feel suitably warmed up and ready to go.

Comment by Ken Rolston on September 15, 2012 at 5:28pm

Lou, you may need to connect with Janet Cupo at NYRR. She's generally cooperative with us. If she's having an off day you'll simply have to beguile her. And I know you can..............babe !!

Comment by Louis Csak on September 15, 2012 at 8:13am

Nice work, everyone, Friday night!
Rest up this week.
Any ideas, Ken for a workout?

I'm going to try to get in fifth avenue

Comment by Ken Rolston on September 14, 2012 at 10:26pm

That's great, Lou. Are you running 5th Ave ?

Comment by Louis Csak on September 14, 2012 at 10:13pm

Friday night mile
5:09
77, 80, 76, 75
Nice kick...fun way to run

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