Ofer Barniv

Cold Weather is Here

noreply@blogger.com (Ofer Barniv) — Thu, 18 Dec 2008 19:36:00 +0000

So we've had several days of single digit temperatures over the past week or so. As you can imagine training is exteremly difficult. I made it outside once or twice. On Monday Kempton and I went down the 24 Hour Fitness Supersport in Aurora. They have a 6 lap per mile indoor track with 90 degree turns. But it really is not that terrible. We did a 3 mile cutdown for a warmup - 6:47-5:43-5:17. Afterwards we did 10laps of sprinting the long straight and jogging the short ones.

On Wednesday we had a group of 7 meet at Wash Park for a workout. The temp wasn't too bad. We ran the long side of the park hard (just over a mile) and the short sides easy. The trail was covered with a thin layer of snow but it was not very slippery. I ran 5:31-5:42-5:22-5:37 (the odd reps were a bit longer and more challenging) afterwards we did 5x30 second surges. All in all the run was about 13 miles or so. I felt surprisingly good after a full day of skiing. I guess I use differnt muscles. When I ski my quads burn but I did not feel them at all during the workout.

Workout Wednesday

noreply@blogger.com (Ofer Barniv) — Fri, 12 Dec 2008 17:01:00 +0000

Workout: 4.4 mile Temp Run at Wash Park.

I left work a little late to get to the Runner's Roost run at 6pm. Traffic was unfavorable and the 8 mile drive took 30 minutes. Needless to say I was 10 minutes late and the group had already left. I took off after them but could not catch them. I was meeting Kevin and Zeb at are usual spot for the workout and fortunately the Roost group just happend to run by that spot as we were about to start. I was supposed to meet up with Kieno for the workout, he did not know who I was. Picking him out of the group was not very difficult as he happend to be the only tall Kenyan runner among the group. I told him the workout and he decided to jump in. It was a cold night and we started off in control and picked up the pace throughout. I hung with Keino until about 3 mile mark and but was hurting pretty bad. I think I ran like 24 something for the 4.4 miles so the pace was relatively slow.

Back From Ohio

noreply@blogger.com (Ofer Barniv) — Sun, 07 Dec 2008 20:52:00 +0000

I went to Ohio For 8 day around Thanks Giving. Had a good time visiting the old stomping grounds. I entered the local Turkey Trot which is 6.5 loops around Plum Creek Park. I knew quite a bit of people at the race and had an enjoyable experience despite the cold weather and a poor performance. The race went out quick 2:21 at the half and 4:48 at the mile. I was running with a former high school teammate's husband. A bit past the mile mark I made a surge to see how I was feeling. The sensory area of my brain sent a neurological signal to my body (I'm reading a book called surviving the extremes which deals with the physiological responses of your body to extreme situations) warning of extreme pain. My initial reaction was to override the signal, something endurance athletes become accustomed to doing on a daily basis. I did not provoke a strong fight and quickly slowed my pace. I hung on to 2nd with a fast approaching Aaron Emig closing in and ready to move in for the kill had the race only been an agonizing few hundred meters longer.

Training is still inconsistent as I battle to get out the door for a run. I found taking at least a day off a week helps tremendously but by far the best motivator is training with a group. Wednesday nights I started meeting with people at Wash Park for tempo and fartleck type workouts. Of course I have the Sunday long run group so I'm able to have two quality days a week. Soccer season is over for now but skiing should help keep my legs strong.

Till next time...

Too Much Pizza

noreply@blogger.com (Ofer Barniv) — Tue, 18 Nov 2008 23:42:00 +0000

Kind of a slow week

The weather in Denver has been unbelievable, usually in the mid 60's. You know its been a slow few days when someone opens with the weather.

I've been feeling a bit fatigued during my runs the last few days.

I went out for pizza on Saturday night. Afterward we headed to meet some friends at a bar. The kitchen made an extra pizza and we had the privilege to be the fortuitous table that scored the free pie. I have a problem, when there is food in front of me I eat it. Even though I wasn't hungry, slice after slice made its way into my mouth, down my esophagus to my cringing digestive system. I woke up for Sunday's long run pretty tired. After slugging through the first 70 minutes of the run with a healthy group of 15 guys, I only dropped off the last few miles. Ensuing the Fast Food Challenge I figured my unflappable stomach would welcome such a paltry task.

Next time I hope for a more compelling entry, but I'm a firm believer of not forcing things.

New England Patriots

noreply@blogger.com (Ofer Barniv) — Fri, 14 Nov 2008 00:53:00 +0000

Running: I wish Sunday group run was everyday so I can stay motivated. I met up with Matt and Sam today at wash park to run 2x2.7 loop around the park. The temperature was perfect but strong winds were brutal. We ran the first loop in 14:20 and after 4 minutes headed off again for a 14:01. Average was 2 seconds a loop slower than 9 days prior but I felt more comfortable at that pace until the last few minutes of the 2nd loop.

Skiing: Went up to ski Loveland for the first time on Wednesday for employee demo day. Skiing is a great time but my legs were sore the next day. As runners we only utilize certain muscles and as soon as lateral movement is involved, well forget about it. My legs were sore for today's workout.

Soccer: We are officially the New England Patriots of the Denver University indoor rec league. After finishing the season undefeated an being up 3-1 at halftime of the championship game we had a colossal meltdown and were shut out in the second half on the way to a 5-3 defeat. We had plenty of chances but could not capitalize and thus ended our undefeated streak. I had a great time anyway.

Fast Food Challenge: We got some press on Letsrun front page. Here is the link to the message board thread. Also a few pictures: Matt and Zeb. More photos and video to come shortly...

This Week

noreply@blogger.com (Ofer Barniv) — Sun, 09 Nov 2008 22:41:00 +0000

Training: Good week of training. Tuesday I met up with Sam at Wash Park for 2 x 2.7 mile tempo run with 4 minutes rest. We ran 14:17 and 14 flat, an exerting run but solid effort. We both felt as though we pushed fairly hard. On Thursday I met Matt at Wash Park to do a 8x800m on the cinders track. I made it through 6 averaging about 2:35 with 2 minutes rest. The pace was similar to my tempo run effort but my legs were dead. Not my day.

Soccer: We won our first playoff game quite handily and were supposed to play the finals a few hours later. Some confusion between the teams and league officials led to a communication break down and the game was rescheduled for this week. We've played our opponent twice already resulting in 1 tie and one come from behind 6-5 victory.

Lakewood Fast Food Challenge: McGuirk ,an ex-Cornell runner put this even together as a tribute to an old ritual from his college days. The unofficial race consisted of running around a lake to station one. At the first station each competitor had to eat a sloppy joe and drink a small coke and run to station two. Station 2 was a 7 11 where we had to eat a foot long and drink a slurpy. On to station 3 for a slice of pizza, garlic knot and a can of coke. From there we continued to Chipolte for 3 meat tacos with 2 toppings. And finally to Carl's Jr. for the ominous task of engulfing a chili burger and 600m dash to the finish. 10 guys showed up for the race and each station had several judges. The total running was about 2.8miles. I was feeling pretty good and Matt K and I were battling back and forth through the first 5 stations. On the way to Carl's Jr. Matt was moaning and groaning and I was feeling feathery light. We began to indulge our burgers and before I knew it I was finished and Matt was only half way done and in pain. I had an easy dash to the finish clocking in at 24:20 officially. Matt got lost and ended up 6th, Dusto was 2nd at about 28 minutes. 9 competitors finished (Jura dropped out), 8 competitors puked?, and we all had a good time? It was quite the experience to say the least. Official results, pictures, and possibly race footage to come....

Run Club: Wow, what a turnout. I didn't officially count but easily over 20 people (probably 23 or 24). I don't know if I ever ran in a group that big and that talented. I mean everyone there was good and with a a bit of serendipity from mother nature we also had great weather. Everyone's ego were clandestinely tucked away as the group managed to stay as a pack for the majority of the run. I imagine we were quite intimidating to a passerby, a group of stallions powering down the trail. The pace was honest but hardly challenging, perhaps 6:45 to 6:55 average. All and all a great success. Hopefully the turnout continues as the weather will turn inclement in the upcoming weeks.

Till next time...

Post

noreply@blogger.com (Ofer Barniv) — Thu, 30 Oct 2008 22:26:00 +0000

What's New:

1. I joined the Runner's Roost racing team

2. I started a coed soccer team called Two Left Feet. We just finished the regular season undefeated. Our last game was a squeaker as a late goal put us ahead 6-5 after being down 4-1 at half. Games are once a week on Wednesday. I must say my soccer skills have deteriorated quite noticeably ever since I started running seriously but my regression since high school is quite significant. In running unlike many team sports there is very little body contact with your competitors. Not entirely sure if running is the culprit or I'm just a complete wuss but aggressive body contact is not my strength. My strength used to be foot skills in tight areas but that aspect of my game is non existent as well.

3. Started a run club named after the fabled Calorie Burning Club founded by James and Jake.
We meet Sunday mornings for long run. This will be week 3. Last week we had 10 runners and pace was very honest.

4. Kalen started a run club for the CU med students and asked me to help out. Med students are busy people, yesterday we had our biggest turnout, 5 people.

5. Training has been all over the map. I'm in decent shape but not consistent with my daily runs and workouts. I raced a few times. The Metro Fit Beat mile where I finished 4th in like 4:42 I think. I also ran a 5k in 17:3? but wasn't pushing that hard. Ran the Denver Marathon Relay 4.1 mile leg and ran 22:02 (15:58 through 3), the last mile was a treacherous uphill battle and I only managed 5:47 for that mile. My team won the relay in like 2:32.

noreply@blogger.com (Ofer Barniv) — Thu, 02 Oct 2008 16:01:00 +0000

The Blog is back online.

noreply@blogger.com (Ofer Barniv) — Sat, 26 Jul 2008 03:10:00 +0000

Training has been all over the place. I have been doing some running, biking, swimming and weight/core training. I participated in my first Stroke and Stride up in Boulder a few weeks ago. The swim didn't go well, I swam a 750m open water loop in 15 minutes. The run started out pretty hard but I cut down my miles a bit and ran 16:55. I was first across the line but all the good guys were doing the long swim. It was a fun experience. Earlier this week Matt and I ran 20x200m on the track with 50 seconds rest and cut it down nicely for 34 to 29's by the end. Felt good for not stepping on the track since my last race in early June. I signed up for the Pearl Street mile in Boulder next week. I'm not expecting much, I think I've been running like 20 to 30 miles a week tops. Just enjoying the outdoors this summer and taking a break from real hard training. Swimming is hard and frustrating. I guess being a pool rat in mid summer isn't exactly my idea of a great time, but it does help swimming with a group.

Till next time...

noreply@blogger.com (Ofer Barniv) — Thu, 03 Jul 2008 17:44:00 +0000

After the season I needed some time to not think about track.
My season ended in Indy, where I was trying to run fast enough to qualify for the Olympic Trials. On June 9th I felt terrible but still managed to run a 3:44. My next next race was June 11 and I was hoping to have the pop back. By the time I was at 1200 in 3:01, which felt comfortable but as though I already used up my kick, I staggerd home in 3:52. It was a pretty fun season. I wish I could have done a few more races, because I really felt as though I was ready to run 3 or 4 seconds faster. Being in Colorado I have to fly to sea level to run fast and that was just wearing me out so I decided to call it a season and vicariously through Gareth.
Watching the trails on tv is not so bad, it's been an exciting meet and the next 3 days should be fun to watch.

First time up Lookout on the road bike 2 days ago(from the light) - 28 minutes (Matt beat me up by about 45 secons.

JUNE 9th
Men 1500 Meter Run
================================================================
Name Year Team Finals
================================================================
1 Stroup, Shane Unattached 3:40.51
2 Morgan, Thomas Zap Fitness 3:43.54
3 O'Keefe, Brendan Zap Fitness 3:44.48
4 Ripley, Ryan Unattached 3:44.58
5 Barniv, Ofer Unattached 3:44.84
6 Miller, Ryley Unattached 3:46.25
7 Martinez, Aucencio Brc/Adidas 3:46.81
8 Strckeljahn, Dan Unattached 3:47.05
9 Debardi, Stephen Unattached 3:47.74
10 Didio, Michael Unattached 3:47.89
11 Bowman, Sean Unattached 3:49.37
12 Gill, David Unattached 3:49.69
13 Wyner, Jim Unattached 3:52.16
14 Duncan, Rob Unattached 3:58.74
15 Frazer, Thomas Unattached 4:01.34

June 11

Men 1500 Meter Run
================================================================
Name Year Team Finals
================================================================
1 King, Kyle Zap Fitness 3:43.59
2 Boldon, Blake Unattached 3:43.92
3 Thompson, Mark Unattached 3:44.01
4 Eby, Joe Brooks/Achilles 3:45.79
5 Brosnan, Sean Unattached 3:46.02
6 Juiliano, David Boulder Distance 3:46.65
7 Schmitz, Tommy Unattached 3:46.66
8 Kleimenhagen, Ryan Unattached 3:48.55
9 Didio, Michael Unattached 3:48.72
10 Martinez, Aucencio Brc/Adidas 3:49.06
11 Ripley, Ryan Unattached 3:49.29
12 Morgan, Thomas Zap Fitness 3:51.29
13 Barniv, Ofer Unattached 3:52.36
14 Polk, Nick Unattached 3:52.51
15 Huling, Dan Reebok 3:55.79
16 McCabe, Sean Unattached 3:59.44

noreply@blogger.com (Ofer Barniv) — Fri, 06 Jun 2008 03:11:00 +0000

I have been slacking on my blog posts. As it happens, I am not a huge fan of my own training blog/log. I do not like to over think my running and by writing it down I find myself getting to wrapped up in the numbers and thus hurting my performances. Over the past 2 weeks my training has been up and down. Most of the workouts I had planned I ended cutting in half. A few workouts that I did (though I was planning on doing more volume) are 800-400-200-200, 700-600-300-300. The first one started out well enough with 1:59.5, I wanted to hit a couple of 400's faster than race pace but only managed an all out 58.8. I was planning 4 to 8 200's but only managed 32's so I dropped out. The next workout I ran the 700 (100 sprint-100 float-100s-100f-300fast) and ran 146.99 with a 43.1 last 300m. The 600's was the same but with 200fast at the end and I ran 1:32(28.8) and the 300's were 42.8 and 42.2. This was my last workout before the American Milers Club in Indianapolis.

The race had about 20 guys on the start line and I got bumped on the line, so off to a slow start. But the rabbits did their job and I was towards the back in 59 and moved up a bit 1:59, with 500m to go I made a charge and moved from about 9th to 2nd at the bell and 2:59 at 1200m. A few guys went past me w/ 200m to go and I tried mustering up a 2nd kick but it really wasn't there. I missed my PR by .3 seconds and ended in 5ht. I'm giving myself 2 more shots to run fast on the 9th and 11th.

Yesterday I did some speed work, short workout - 2x400m w/ full recovery in 53.5-52.8, it was a bit windy and I felt in decent control.

Men 1500 Meter Run
================================================================
  Name                    Year Team                    Finals
================================================================
1 Strackeljahn, Dan            Unattached             3:42.69
2 Kleimenhagen, Ryan           Unattached             3:43.48
3 Sullivan, Patrick            Unattached             3:43.90
4 Doherty, Jeremy              Unattached             3:44.41
5 Barniv, Ofer                 Unattached             3:44.47
6 Dech, Sam                    Unattached             3:44.82
7 Thompson, Mark               Unattached             3:45.39
8 Eby, Joe                     Unattached             3:46.36
9 Ripley, Ryan                 Unattached             3:46.70
10 Kennedy, Tom                 Unattached             3:47.09
11 DiDio, Michael               Unattached             3:48.87
12 Mate, Scott                  Unattached             3:50.54
13 Duncan, Rob                  Unattached             3:51.59
14 Frazer, Thomas               Unattached             3:54.36
15 Perkins, Adam                Unattached             3:57.99

noreply@blogger.com (Ofer Barniv) — Thu, 22 May 2008 02:15:00 +0000

Jeffeco County Track
The workout3x3x400m - 62-62-60, 62-60-62, 60-62-62 (90 sec rest, 3 min rest bt sets)

Met up with Pete Remein and Patrick Sullivan (both 8:06 3k guys), couldn't ask for nicer weather. I woke up with a headache and all stuffed up, so I wasn't looking forward to the workout. However, it was nice to wokout with 3 people again. I led the first, than pete, than Patrick on each set. Pete and I struggled though the workout and Sullivan looked relaxed. I hit 63-61-59, 62-59-33(dropped out) 60-66-61. Though it was difficult I got through it alright. Felt better today and only ran an easy 30 with Matt and a short core workout.

noreply@blogger.com (Ofer Barniv) — Sun, 18 May 2008 05:02:00 +0000

Cherry Creek Track
3x1000m (200m walk) 5min rest- 5x300m (100m walk) 4 min rest 8x100m (15sec rest)

Matt and I both felt a very lethargic and uninspired on the warm-up. I was a bit surprised because we both felt great the day before doing a few easy runs. I also felt ok on my first run of the day. I'm also on what now seems to be the back end of a head cold. I wanted to run about 2:50's for the K's and accomplished just that. I took the first one in 2:48, Matt led the 2nd in 2:50 and I hit the third at 2:50. It took a lot of focus but I didn't feel that bad. I wanted to attack the first 300m to make sure I would hit 15oom pace after a long rest. I hit 45.1 and Matt was right on me so he took the next one and hit 44. 5, than 45.1, 44.4 and 42.4 for the last one. 100's were mostly all 15 seconds to shake out the lactic. I was wiped at the end and stumbled for 10 minutes on the cooldown.

noreply@blogger.com (Ofer Barniv) — Thu, 15 May 2008 23:37:00 +0000

Pictures from Colorado State Invite 800m. Pre-race, during race, post-race

It was colder than it looks I was pretty tired

Wed, May 14th:
Came back from Ohio with a head cold (bummer). Ran 10x2 min (1 min rest) at Wash Park with Matt yesterday. Matt crushed me on almost all of them. I don't think I was going all that fast but my heart rate was 180+ when I took it after the 6th one. I will take 2 weeks off racing after racing 5 weeks straight on the track with some decent success. Opened with a double at altitude 1500m- 403 (ouch) than 800 1:55 (better, at least I won), than my best race of the season 3:45 at Texas for the victory, followed by 800m at altitude 153.8 (3rd place), than in Ohio 4:08 mile in windy conditions for second and the following weekend 3:47.99 for the win leading most 1100m of the race. Next part of the season will be higher end meets, hopefully I'll be in good enough shape to get a PR.

noreply@blogger.com (Ofer Barniv) — Mon, 12 May 2008 03:12:00 +0000

Allegheny College Gator Invite - 5/9/2008

1500m

It was a cool night with a light breeze and a
pretty decent atmosphere
for the distance carnival.
I was so focused before the race that I forgot we were
running the 1500m and was waiting closer to the
mile start thinking,
'where the hell is everyone.'
When I realized it was a 1500m I did a stride across the infield and
to receive the "bad" news from Eby - "NO RABBIT".
I won't lie I was a bit shaken up and told Joe, "we
need to work together than".
The race went off and it was apparent nobody wanted to lead.

So 40m in I bolted to the lead. Not being the typical front runner,
I was feeling a bit uncomfrotable
with my position. I stayed focused and was able to come through
the 400m feeling relatively relaxed in 59 second.
Joe was on my shoulder so I waved at him and urged him to help me out.
He abided and took over the lead.
I felt the pace slow a bit but we were still at 2:01 half way through.
I bolted to the lead to keep the pace going.
I was going to have to charge from 700m.
Mentally this was tough to bear and I only managed a 62 for a 3:03.

I knew some people were close to me but no one really
came up and challenged me hard.
I was able to hold on for the victory
in 3:47.99. It is always nice to win but I really wanted a PR,
something I have not accomplished in a long time.
I'm itching to lower my personal best, it will have to wait for a future date.

Men 1500 Meter Run
========================
Name Year School Finals Points
=========================
1 Barniv, Ofer UN Unattached 3:47.99
2 Eby, Joseph UN Achilles/Brooks 3:48.95
3 Ptacek, Todd UN In. Elite Brooks 3:49.23
4 Weidman, Nick GR Unattached 3:49.80
5 Hiltner, Max SO Ashland 3:49.87
6 Mate, Scott UN Unattached 3:50.88
7 Pinto, Iuri SR E.S.U. 3:51.27
8 Stenuf, Nick SR Nazareth 3:52.57
9 Neyhart, Josh SO Shippensburg 3:52.84

noreply@blogger.com (Ofer Barniv) — Wed, 07 May 2008 05:44:00 +0000

Workout at Malone

Drove down to Malone College with James today to workout with the team. Bunch of really nice people down there. The workout prescribed wasn't too burdensome in efforts to feel fresh for the Gator Invite on Friday. I jumped in with the Malone MD guys and we ran 200m-200m-400m-400m-200m-200m all on 2 minutes rest. The rest was quite generous but I felt I need every bit of it. We went 27-27-60-61-27-28 then I decided to do a 400 @800m pace and ran 54.00 followed by 2 easier 200's in 31-29. Still don't feel right day to day, can't quite put a finger on it but nothing feels relaxed or in control, at least I feel pretty motivated at the moment (probably because I'm running relatively low mileage).

noreply@blogger.com (Ofer Barniv) — Sun, 04 May 2008 16:31:00 +0000

I kind of backed off this week hoping to run fast at Jesse Owens Mile.

For training I pretty much ran easy most of the week with one workout.

700m-500m-300m-200m-200m

1:49-1:24-:46 - 27.0-25.7. For the 700m I ran 100m fast-100 float-100 fast-100 float-300m kick(41.7) and felt horrible. For the 500m I did 200m hard(29)100 float-200m hard(28). For the 300m I did 100 hard-float-hard. And the 200's I did with Matt. I really felt aweful this session, I usually do the 700's in 145 or under. Afterwards I went to get a sports Massage to aid in recovery. It was painful.

Jesse Owens Classic Mile
Flew to Ohio to run the Jesse Owens Classic in Columbus. It's been one of my favorite meets and I almost always run well on that track. It was a nice day out but unfortunately very windy. I had the start of my life and was able to get right on the rabbit, a place I do not feel very comfortable. I stayed there for about 400m and was passed by another runner. I pretty much stayed in that position for much of the race except being passed one time for a few seconds. I fell asleep a bit out there and didn't pay much attention to the splits. When I finally heard the bell the leader had about 2.5 second gap on me. So in typical fashion I put my head down and went to work. I slowly started reeling him in all the way to the last 50m and couldn't close the gap any more after that. Crossed the line and saw 4:08 to Huling's 4:07. It was a disappointing time but a hard effort with such strong winds and I felt very flat with no pop. Trouble is the lack of opportunities for me to race fast. That may be my only mile this season.

Event 60 Men 1 Mile Run College/Open
===============================================================
Owens Stad.: $ 3:59.43 2007 Rob Meyers, Reebok
Meet Rec.: # 3:59.43 5/5/2007 Rob Myers, Ohio State
Name Year School Finals
===============================================================
Section 1
1 HULLING, DAN reebok 4:07.26
2 BARNIV, OFER Unattached 4:08.08
3 BALYO, CHAD SO Ohio State 4:09.97
4 PLOTNER, BRENNON JR Indiana 4:10.29
5 EBY, JOE Brooks 4:13.90
6 HILDITCH, SCOTT FR Kent State 4:14.78
7 KANDIE, SOLOMON Unattached 4:18.69
8 EDWARDS, JAKE FR Ohio State 4:23.03
9 FULLER, BRIAN SR Penn State 4:31.41
10 JOHNSON, TIM JR Penn State 4:39.97
-- OLINGER, BRIAN reebok DNF

noreply@blogger.com (Ofer Barniv) — Mon, 28 Apr 2008 01:14:00 +0000

Jack Christiansen Invite - Colorado State University, Fort Collins

800m - 153.8 = 3rd place

It was a cold (42 degrees) and windy day. I felt pretty decent warming up. The race went out fast thanks to a rabbit. I got out slow and moved up nicely hitting the bell midpack in 54 seconds. I kept moving up and tucked in down the windy backstretch. With 150m to go I pulled up to the leaders should ready to strike. I reached down for my kick and nothing was there. I tensed up the last 100m as the leader pulled away and I was passed by another runner. I finished 3rd in 153.8 (winner 152.0). After the race I had altitude cough bad. Although not the most stellar time for me, I was fairly pleased because I have never raced well at altitude, not a great cold weather runner and had a hard week of training.

Training
On Tuesday I went to the track by myself. It was a nice day but fairly windy. I started with 3x500m with 85 seconds rest. The plan was to float 300m and kick 200m. I went 46-28=74, 47-29=76, 48-28=76 and was having trouble recovering. I took 5 minutes rest and went into 5x300m with 1 min rest, I went 49-48-46-46-44. I felt like I had nothing left from the start but was able to cut them down. I wanted to hit 45 on all of them but it wasn't there. After a substantial break I went into some 200's but with 10m to go on the first one my calf went into a ball. So i stretched and opted to run 8x100m with 15 seconds rest (wind sprints) hit 16 for all of them.

Thursday I went to the track by myself again. I did 4x800 w 200m jog in 221-223-226-224 and hurt bad doing them. Then I went into some fast 200's. Got excited on the first one and ripped a 25.2. I paid for it the next one was 26.2 followed by a 26.8 and I was spent. So i cut the last 2 and cooled down. Just can't feel good at practice, luckily race practice doesn't matter.

noreply@blogger.com (Ofer Barniv) — Tue, 22 Apr 2008 16:16:00 +0000

After racing in Boulder the previous weekend, the following week of training was a struggle. I was battling a very sore hamstring, which did not help my motivation. On tuesday I was able to do a good day of fast strides. On wednesday, I headed out to the track with Matt to do a fast 1500m session. During strides it started snowing and after coming through 34 seconds in my first 200m I decided to cut the workout and do a few 200m to stay sharp. Took Thursday off and flew to Austin on Friday.

Texas Twilight 1500m
Perfect weather at 8 PM. The Texas coach came up to me and told me what the rabbit was going to do. I was instructed to tuck in and let them do all the work. This plan worked out well. We came through 61 seconds and I felt very comfortable. What a difference a week makes (and sea level), the week before when I hit the 400m in 61 I was out of gas. The rabbits slowed down a bit and we came through 800m in 2:03. I feel asleep a bit and let a small 2m gap form between me and the lead pack. I hit the bell in 2:48 and felt like I had something left. Came through 1200m in 3:03 and told myself to hold back and wait to strike. Well race instincts took over as I found myself in the lead 20m later. With 200m to go I felt like I was all in, but when an athlete came up on my shoulder I found and extra gear. Same thing happend with 100m to go and again with 50m to. I kept finding gears I didn't think I had when someone would come up and challenge me. I was elated to cross the finish line in 1st place, victory always feels so sweet. I was shocked when I looked up at the scoreboard and saw my time, 3:45. Wow, I finished in 42 seconds for the last 300m. I was very pleased with the effort, a step in the right direction. Austin is a fun town when the sun goes down.

noreply@blogger.com (Ofer Barniv) — Mon, 14 Apr 2008 04:05:00 +0000

Colorado Invite
1500m
Well to put it simply, I wasn't ready to race. The gun went off in the 1500m and I felt uncomfortable. Coming through the 400m in 62 seconds I knew I was in trouble. I tried to remain calm because I can usually re-group and start moving my way up through the pack. The leaders stayed on a fast pace and I came through the 800m in about 207. I lost my focus and didn't even muster a kick and ended up running the slowest 1500m of my post high school career and finished second to last in my heat.

800m
Ok, so I told myself it can't be much worse than what I just did. Going in I was pretty low on confidence but I had about a 2 hour break and didn't feel as though the 1500m took much out of me physically. The pace wasn't that fast but I still found myself near the back at 200m, I moved up quite well over the next 200m, I heard splits 57/58 and decided to throw in a surge. Surprisingly, I found myself reeling in the leaders down the very windy backstretch. With about 150m to go I was within striking distance. I summoned a partial kick and went by the leader and was able to hold on for the win in 1:55 something. So the time wasn't fast but wins aren't easy to come by so I'll take it. I don't think these performances are indicative of my current shape, I just tend to struggle first outdoor meet and quickly get back into the groove. At least that is what I'm telling myself, positive thinking will lead to fast times.

The day after the race my legs felt pretty good, which tells me that physiologically the effort wasn't too great. Back to miles, or not, speed work time...

Colorado Invite Results

noreply@blogger.com (Ofer Barniv) — Thu, 10 Apr 2008 15:56:00 +0000

I have not been feeling good at all on runs because of my cold. On Sunday I went to the track but 10 minutes into my warmup decided to just run easy.

Always Have a Little More
On Wednesday, Matt and I headed up to Boulder to meet up with Pete. I was feeling much better. We all did 4x400m together with 75 sec rest - 62-61-62-62. I felt awful. Those guys wanted to do 3x600m at 5k pace so I veered off and wanted to do 2x400 at 800m pace (55 sec). I ran 58.8 on my first one and was spent, I cut the next one to a 300m and ran 46 slowing down every 100m. I waited for those guys to finish up and joined them for 6x200m with long recoveries (around 2 min). I ran 28.8-27.2-27.6-27.3-28.4-25.6. Again I felt horrible until the last one when I realized I had a little bit more than I thought left in the tank. I'll open up my season this weekend at CU with little expectations.

noreply@blogger.com (Ofer Barniv) — Sat, 05 Apr 2008 15:11:00 +0000

Thursday, April 3rd

I ran two 31 minute easy runs, on my second one I got my roommate off the couch and biked along side of me.

Friday, April 4th

Met Matt at 7 pm, we jogged over to the track to do a 4 mile tempo run. I used to do these in college and remembered not minding them too much. I wanted to cut down the miles and keep it in control because I was still battling a cold. First mile was 5:37 and we cut it down to 5:25 followed by 5:12, at this point I was a bit tired but felt like picking it up. I came through the next half in 2:32 and finished it up in 4:55, so 5:37-5:25-5:12-4:55 = 21:12 for 4. I was pretty happy with that time at altitude, pretty similar to what I did in college I think. We were supposed to race on Saturday but missed the entry deadline, so I'll open up next weekend at CU.

noreply@blogger.com (Ofer Barniv) — Thu, 03 Apr 2008 16:28:00 +0000

Long time since my last post, so I'll highlight my key workouts.
I'll probably open up this weekend with a 1500m at 4200 ft.
Wednesday 4-2
Finally back in Colorado and running at altitude, where I'm used to running fast. Woke up with a sore throat but decided to meet Matt anyways for a track session. I felt a bit weak from my cold and my legs feel as though they are going to pop but the workout went ok. We started with 5x300m with 1 min and went 50-50-50-49-50, jogged 300m and 5x300m w/1 min in 48-47-47-48-48, jogged 300m and 5x300m w/1 min in 46-45-46-46-46, jogged 400m and 5x200m with 1:20 rest in 31-31-30-29-28, walked 200m and 5x100m with 15sec rest in 15-16-15-16-16.

I really felt like going faster but my legs would not allow and Matt was feeling the same way. I Need to seriously start doing some recovery stuff but it's just so tedious.

Monday 3-31
Back in Ohio, weather was 45 degrees, rainy and windy. Luckily I had managed to assimilate a group of some of my favorite runners, Sjostrom, Inge, Brothers, and Jennybob at my house to run with me and help with my workout. I decided to run a 1000m time trial although I was admittedly tired from my long journey back from Israel. They were taking turns taking 200m to cut the wind for me. I started feeling good coming through in 58 but started to really feel it hitting the 800m in 158 only managing a 32 last 200m to run 2:30 for the 1000m. I felt pretty happy with the effort in the condition and under those circumstances.

Wednesday 3-26

Still in Tel-Aviv, Workout 10x400m 60 sec rest. Started well 62-61-61-61-61-62-63 at this point my legs were not cooperating even though I was feeling pretty decent. I took a longer break and drank some water and was able to run 60 seconds for the next one too a 75 second rest and ran another 60. I felt like 9 was all could handle, afterwards I ran 8x100m in 15 to 16 seconds. I need to do some serious stretching.

noreply@blogger.com (Ofer Barniv) — Tue, 25 Mar 2008 12:02:00 +0000

Sunday
I woke up to late and it was 95 degrees. So I could not run in the morning and had to go to a wedding at 6 pm. I was able to squeeze in 28 minute run around 5 pm when the temp had gone down drastically by about 20 degrees. My legs are not recovering for some reason and I feel as though they are about to cramp up at any minute.

Monday
The wedding was a blast but left me dehydrated. I finally found some motivation to run at 5:30 pm and the weather was nice, about 65 degrees. My legs still not coming around so I was jogging slowly. I ran into a triathlon club that was running pretty hard. That was all the motivation I needed to do my planned workout of 10x2min on 1 min off. I ended up doing 8 of them and try to keep it in control, I'll be back on the track in 2 days and don't want to pull anything. It is much easier to train when you get into a routine and have people around you with similar goals. To most of my family and friends here, running is an insane activity that serves little purpose other than maybe burning your daily calories

noreply@blogger.com (Ofer Barniv) — Sat, 22 Mar 2008 09:44:00 +0000

Thursday
I desperately wanted to do a decent workout. I woke up early to beat the heat but quickly found out that my legs were trashed. A 30 minute jog was in the cards this morning, so I listened to my aching body. In the afternoon I travled to my favorite Israeli city, Hafia. The city is built on a small mountain range called the Carmel and has great rolling hillss throughout. Not sure how I motivated myself to get out the door that night but I went for another 30 min run. Started feeling good in the cool night air anddd ran about 6 minute pace through the rolling terrian.

Friday
I lost all motivation again but my cousin informed me there is a marked 3427 meter trail a few km away from the house. The paved loop was marked every 100m and was littered with walkers and night joggers. I was feeling kind of good so I decided to do 2x3427m with a short rest. I went out in 538 and next mile was 514 and i finished in 11:30 took 3 minutes rest and went again, this time in 11:20 with a 71 second last 400m. I did all this in trainers and with my notoriosly bad workouts in trainers and by myself I was more than pleased with the effort.

If anyone is reading (which I highly doubt), I need some motivation to run today with a high of 85.