rawbee

via Knox Robinson - http://instagram.com/p/tD_DV0ptm2

Last Saturday 15 of 16 elite men broke the 4:00 barrier at the Fifth Avenue Mile. I’ll never run that fast, but like a lot of guys I’ll always remember when I first broke 5:00 for the mile/1600m in HS: a hot spring day with winter suddenly receding in upstate New York, running weather so no reason not to run fast, no excuses, just you, the air, the clock and the sound of your footfalls hitting the track in a rhythm that signaled, yes, you were moving faster than you ever had before—a sublimely intoxicating revelation for a teenage boy. The feeling of breaking five for the first time—the sense of having surmounted a challenge through hard work and hard running—indeed, the lasting impression I had and still have is that every step of that mile was hard—is one of a few experiences I’ve wanted to share with newer runners in our current boom. But how, exactly, would you train and coach an adult to run 4:59—or faster? @blackrosesnyc much of our energy has been devoted to preparing for long distances but Robby Abaya came into the current season intent on breaking 5:00 at Fifth Avenue, bettering last year’s time of 5:09. Robby’s a 30something dude with a powerful build; since 2012 he’s learned a great deal about how to match his running up with other folks’ more “classical” runner bodies. General fitness sessions—ie 12x400m with 100m recovery—were getting him in good running shape but not necessarily making him into a miler. So while most of the group continued to lay the groundwork of marathon training, Robby and a handful of others focused on a different kind of work with an eye on performance over the mile. Robby ran 4:55 down Fifth Ave over the weekend and we’ve shared a handful of build up sessions @blackrosesNYC. There’s nothing there that’s really mindblowing but the ideas we worked on were a big part of what got the guy to his goal. “One thing that stands out is how I progressed overall,” Robby texted me this week. “It was fun to set a goal, do the math…sort of thinking that it was out of reach, then put in the work and gradually get there.” Here’s to hoping and helping other folks get to where they want to go. cc @rawbee @blackrosesnyc foto via@reginadaley

via Knox Robinson - http://instagram.com/p/tD_DV0ptm2

Last Saturday 15 of 16 elite men broke the 4:00 barrier at the Fifth Avenue Mile. I’ll never run that fast, but like a lot of guys I’ll always remember when I first broke 5:00 for the mile/1600m in HS: a hot spring day with winter suddenly receding in upstate New York, running weather so no reason not to run fast, no excuses, just you, the air, the clock and the sound of your footfalls hitting the track in a rhythm that signaled, yes, you were moving faster than you ever had before—a sublimely intoxicating revelation for a teenage boy. The feeling of breaking five for the first time—the sense of having surmounted a challenge through hard work and hard running—indeed, the lasting impression I had and still have is that every step of that mile was hard—is one of a few experiences I’ve wanted to share with newer runners in our current boom. But how, exactly, would you train and coach an adult to run 4:59—or faster? @blackrosesnyc much of our energy has been devoted to preparing for long distances but Robby Abaya came into the current season intent on breaking 5:00 at Fifth Avenue, bettering last year’s time of 5:09. Robby’s a 30something dude with a powerful build; since 2012 he’s learned a great deal about how to match his running up with other folks’ more “classical” runner bodies. General fitness sessions—ie 12x400m with 100m recovery—were getting him in good running shape but not necessarily making him into a miler. So while most of the group continued to lay the groundwork of marathon training, Robby and a handful of others focused on a different kind of work with an eye on performance over the mile. Robby ran 4:55 down Fifth Ave over the weekend and we’ve shared a handful of build up sessions @blackrosesNYC. There’s nothing there that’s really mindblowing but the ideas we worked on were a big part of what got the guy to his goal. “One thing that stands out is how I progressed overall,” Robby texted me this week. “It was fun to set a goal, do the math…sort of thinking that it was out of reach, then put in the work and gradually get there.” Here’s to hoping and helping other folks get to where they want to go. cc @rawbee @blackrosesnyc foto via@reginadaley

Finish time: 4:55

@blackrosesnyc  (at NYRR 5th avenue mile)

Finish time: 4:55

@blackrosesnyc (at NYRR 5th avenue mile)

Fresh bagels and good conversation after this morning’s run. @blackrosesnyc  (at Tompkins Square Bagels)

Fresh bagels and good conversation after this morning’s run. @blackrosesnyc (at Tompkins Square Bagels)

Dominique Ansel’s Latest Creation: A pull-apart pretzel, shaped like a lobster tail, and stuffed with buttercrunch and peanut butter. Served warm with whipped brown-butter-honey sauce on the side. (at Dominique Ansel Bakery)

Dominique Ansel’s Latest Creation: A pull-apart pretzel, shaped like a lobster tail, and stuffed with buttercrunch and peanut butter. Served warm with whipped brown-butter-honey sauce on the side. (at Dominique Ansel Bakery)

Summer, New York City.  (at Le Bain at The Standard, High Line)

Summer, New York City. (at Le Bain at The Standard, High Line)

Saturday afternoon at the oval office. (at Icahn Stadium)

Saturday afternoon at the oval office. (at Icahn Stadium)