SPEED GROUPS WITH HENWOOD HOUNDS AND THE RUNNING COMPANY STORE

We meet at 90th and 5th every Tuesday and Saturday for group sessions.

2012 Year results:

Miami Marathon – Jan 22nd

In 71 degree heat at the start, Joe Chan line up in The Miami Marathon with a previous best Marathon of 3hr22mins. He had a goal of trying to get close to 3 hours. He went through the half way in 1hr30mins 40secs but decided to slow down with the heat , to finish with a time of 3hrs11mins17secs. A personal best by 11mins. Joe was certainly in sub 3 hour shape if the weather was ideal. The 6.14 pace 10km he ran in Central Park 3 weeks earlier had him ready to go. Great race Joe!

Houston Marathon – Jan 15th

Ana Johnson finished 10th with a 5min PR to run 2hr48mins04 secs and Melissa Raddatz finished 11th with a 3min PR of 2hr50mins41secs. Great results for the ladies! Both ran together up until 16 miles when Ana started to pull away from Melissa. They looked super strong at the finish. Kristine Carleton also ran strong and only 1min off her best for a time of 3hr15min01secs. Kristine is originally from New York but now lives in Vietnam and trains at 90 degree heat on treadmills every day. Crazy!

USA Olympic Trials  - Jan 14th

Caroline Lefrak (NYAC) ran an outstanding 2hr38mins16 secs to take 3mins off her best time. Wow!  She looked great at the finish and only dropped 45 secs in the second half of the race. Kelly Chin had problems in her race during the last 8 miles and just ran to finish. Sad for Kelly as she is in fantastic shape. Kelly ran 3hr05mins after being right on her 2.43 pace at 18 miles.

NYC Gotham Cup 3km track – Jan 13th

John Pollina has his first track race for a while with a 3rd place 8min51sec in the 3,ooo meter event. John was only 2 secs off his best time. Great run after just a couple of track sessions.

Joe Kleinerman 10km – Jan 7th

The Joe’s shone in the Joe kleinerman 10km! Joe Di Flumeri ran right up to his best with a 6.10 pace for the 10km. And Joe Chan ran his best ever race with a 6.14 pace and he gets ready for the Miami Marathon on January 29th. Great stuff! Melodie Fratt ran a 7.36 pace as a tempo run  which is right about around her best and Ranna Smith ran an 8.05 pace for her 2nd best performance in any race around Central Park. Overall, very strong performances from the team.

2011 Year Results:

Ted Corbitt 15km – Dec 17th

Some fast times today from my runners as they finished 1st, 2nd, 4th and 5th overall female in the race today. All 4 of these runners will be running a marathon in Houston in the weekend of Jan 14th 2012. Caroline Lefrak (NYAC) ran a blazing 5.34 pace for first female and 6th in the entire race. Unheard of!! Kelly Chin then finished 2nd female with a crazy 5.48 pace for her best race she’s ever run thus far in her career. Fantastic run! Both Caroline and Kelly will be running in the Olympic trials Marathon on Jan 14th 2012 and are in the form of their lives for it. Ana Johnson finished 4th with a 6.05 pace and Melissa Raddatz 5th with a 6.13 pace. Both Ana and Melissa are running the Houston marathon on Jan 15th and are also in great shape. Then Chelsea Friend who has been on the team for about 6 weeks ran her best race ever in Central Park with a 7.51 pace. A big improvement from Chelsea! Joe Chan was the only male from the team racing and raced right up around his best with a 6.32 pace. Nice Joe.

Jingle Bell Jog – Dec 11th

NYAC runner Caitlin Phillips, who just started in my training group a couple of weeks ago, went out and won the race today with a 5.49min per mile pace. Nice work Caitlin! Joe Chan PR’ed for his second week in a row with a 6.10 pace. Right on our prediction Joe! And Melodie Fratt also ran her best ever race with a huge PR of a 7.17 pace. Great running from the team again.

Run for the Voices 5miles – Dec 4th

In the last NYRR points race of the year, there were 5 PR’s out of 7 Henwood Hounds runners and the ladies finished 1st, 2nd and 3rd overall in the females. Thus picking up first in the team event for their efforts. Kelly Chin won the race with a huge PR at her level, running a 5.40 pace. She looked super strong. Ana Johnson ran right about around her best with a 5.52 pace for second. Then Melissa Raddatz went under 6min mile pace for the first time in any race with a 5.59 pace PR for third. Awesome running! Laura Kirk, who had not been training too much finished 15th place in a 6.24 pace. Great running off barely any running Laura! Mary Darling then came in 1st in her age group with a 6.31 pace for another “solid performance”. Melodie Fratt then came in with a PR 7.31 pace and she continues to improve after the NY marathon. Then Joe Di Flumeri smashed his PR with a 6.03 pace. Great run! And Sam Lieberman did the same – running a PR 6.19 pace. Both solid PR’s and breaking them into the next level. Fantastic day for the team as a whole and all the individuals running on the team today!

Seoul Half Marathon – Nov 26th Korea

Kristine Carleton PR’d by a couple of mins for a 3rd place female finish overall with a time of 1hr32mins05 secs. Awesome run Kristine!

Wild Turkey Trott – 5 miles , Salem, MA,  Nov 24th

Nikki Nolan finished 2nd out of 84 in her age group (45-49) for the women with a PR time of a 7.25min per mile pace average. Great run Nikki!

Philly Marathon and Half Marathon Nov 20th

Caroline Lefrak ran right on pace with a strong 6th place and a PR Half Marathon with a time of 1hr14mins20secs. Fantastic time by Caroline! Ranna Smith ran awesome in the marathon , breaking for 4 hours for the first time in at least 10 years with a time of 3hr55mins57secs. Great result Ranna! Katherine Brown went out strong for the first half of her half marathon but faded to a time of 1hr50mins50sec to be a couple of minutes of her best. A few more long runs Katherine!

New York Marathon Nov 6th

Some great personal results from the team in the Marathon. Firstly Eric Gomberg ran 2hr58mins31secs for a PR. Nice! Then Joe Di Flumeri broke 3 hours for his first time (2hr59mins19secs). Joe had been trying for years and actually ran a solid 1hr28min second half of the race with a 6min14sec last mile. Wow! Sam Lieberman finished about right on what we predicted with a time of 3hr04mins28 secs. Great stuff Sam! Then Ellen Basile ended up with a PR and first of the ladies on the team to cross the line. Ellen ran a strong even race to finish in 3hr11mins52secs. And Julia Knittel was very happy with her 3hrs14mins42 secs considering she was traveling and working like a demon 10 weeks ago.  Mary Darling ran a solid performance of 3hr17mins18 secs. Dan Osias, who now lives in Seattle, went out too fast for the condition he was in after missing a few weeks with quad pain. Dan ran 3hr17mins36secs but is well capable of breaking 3 hours we he gets it right. Janice Fletcher ran a PR 3hr21mins with a fantastic consistent run. Good stuff Jan! Then Kate Curtis-ram (NY Flyers) ran a huge PR by 26mins with a time of 3hr35mins17secs. Kates last performance was 4hr01mins. Wow! Kate just kept getting better and better every week in her Tuesday group workouts. Natalie Sopic (Brooklyn Road runners) ran an incredible first marathon of 3hr41mins flat. Fantastic run Natalie!  -Another one that just kept improving right up until the race. Coco Nagasaki ran a strong 3hr41mins50secs for another PR. Coco had to go to the bathroom 3 times so could have taken 5mins off that time. Next time Coco! Good performance! John Ehrenkranz then also ran a PR with a time of 3hr51mins25secs. John had some hamstring cramps at the end but still muscled out a PR. Good stuff! Julie Connolly didn’t have the race she wanted to run and has had problems throughout her build up with her feet. Julie ran 3hrs52mins35secs.  Sorry Julie. Melodie ran a strong 3hr53mins06secs in her first marathon. Great result Melodie!You will get only better. Will Gillies ran 3hr54mins56secs after having a couple of problems in the race. Will lost at least 20 pds during the training  and looks a lean machine for his next training cycle. Michael Darling went out like a rocket for the first half of the marathon (1hr46mins). He then paid for it, losing 25mins in the second half to run 3hr56mins46secs. Mikes first half should give him a lot of confidence for his next build up. Faith Paris ran under 4 hours for her first time with a time of 3hr57mins40secs. Nice Faith! And Bernie Ford finished in 3hr58mins51secs. Bernie had a couple of leg problems going into the race but still ran even. Good run Bernie.

5km Dash in Central Park – Nov 5th

Caroline Lefrak finished 17th with a 5.28 pace as she gets back into her higher mileage training for the Olympic Trials. A solid performance but off her best and will improve a lot from it. Joe Chan ran a 6.12 pace for his best race in Central Park. Joe is working towards the Miami Marathon in January. Also Katherine Brown ran her best race ever, with a 7.28 pace.  Katherine has the Philly Half coming up on November 20th. Great racing guys!

Frankfurt Marathon  – Oct 30th

Christophe Wilhelm smashed 5mins30secs of his best marathon time with a time of 2hr45mins44secs to reach his goal of breaking 2hr50mins. Fantastic result Christophe! I have been training Christophe on line as he lives in Switzerland.

East Brunswick 10km – Oct 16th

Joe Chan ran a 3min PR and finished a strong 6th place in this 10km event. Joe ran 39min01sec. Awesome!

Kurt Steiner 5km XC – Oct 16th

Caroline Lefrak easily won the 5km in Van Courtland Park as she begins her training for the USA Olympic Trials in January. Her time of 17min40secs was pretty relaxed for her after she won the Quad Cities Marathon a few weeks ago.

Chicago Marathon – Oct 9th

In warm conditions Katarina Janosikova finished 15th in a time of 2hr44mins19secs to be 1 minute off the Olympic B standard for Slovakia. Great run! She will have a go at the A standard in the Houston Marathon in Jan. Melissa Raddatz ran a PR 2hr53mins21secs for 55th place after going through the half way in 1hr24mins. Fantastic run Melissa! Robert Riordan had a small cold and hit the wall at mile 12 to run 3hr12mins after looking for a time 20mins quicker. Hard luck Rob! Nikki Nolan ran a PR 3hr57mins22sec as the heat got to her over that last hour. Nikki has been doing her long runs faster than that pace and will look to PR easy again when doing the NY Marathon in cooler weather. Brian Stutz had some bad luck having to pull out with a foot issue around half way. Sorry Brian!

20km Paris – Oct 9th

Swiss runner, Christophe Wilhelm had an awesome 20km as he looks to break 2hr50mins for the Frankfurt Marathon on Oct 30th. Christophe ran 1hr14mins32secs, which is about a 1.19 half marathon if he carried on. His PR half marathon is 1hr20mins24secs so he would have PR’ed if it was a half marathon distance. Great run Christophe!

Marathon , Seoul – Oct 9th

Kristine Carleton finished 2nd female with a time of 3hr17min34secs to be 3mins slower than her best marathon time. Great result for 2nd kristine!

Staten Iland 1/2 Marathon – Oct 9th

On a fairly warm day, I finished 2nd after starting 5min30secs behind the gun and 3000 other runners. (1,500 runners could not fit on the ferry to make the starting time) My time was 68min46secs after going in and out of all the runners ahead of me. Eric Goldberg game in strong with a time of 1hr24mins 56secs. Solid run by Eric and a minute slower than his PR. Sam Lieberman ran 1hr29mins27 secs to be a minute slower than his PR from Philly a few weeks ago. Great run as today was hotter and on a tougher course. Coco Nakasaka ran 1hr40min12 secs to be 4mins slower than her best time. Coco will improve from that run for the NY marathon. Julie Connolly (Flyers) ran 1hr41min14secs as she just had to run it in over the last 10km with a foot problem that has been bugging her. Sorry Julie!

Gretes Half Marathon- Oct 1st Central Park

Another great day for the Hounds as some of them had this race as their big lead up Half Marathon for the New York City Marathon in early November. Out of the women, Ana Johnson came in with a time of 1hr23mins58secs. Solid run by Ana as she was suffering from a sore hamstring in the race. Laura Kirk who hasn’t basically trained so much, showed her natural talent with a time of 1hr31mins15secs. Julia Knittel had an awesome race to finish in 1hr32mins28secs to be 11secs off her best which she did on a flat course. Great run Julia! Mary Darling and Ellen Basile ran 1hr33mins37secs as a workout before carrying on with their long run. Solid! Then the PR’s started rolling. Mae Resurreccion then came in with a PR time of 1hr36mins flat to take 2.5mins of her time. Good stuff Mae! Natalie Sopic was next in for the women to take 4mins off her time with a time of 1hr43mins.02 secs. Fantastic Natalie! Rita Ashlock PR’ed by 70 secs with a time of 1hr44min24secs to show she’s on track for New York. Nice! Melodie Fratt dropped her PR by 8mins! She ran 1hr45mins28secs. And she kicked for home like a monster the last 200m’s! Then Faith Paris ran 1hr47mins.32secs to take a minute off her PR. Great Faith! The women finished 4th team overall. Well done! In the men , Joe Chan ran a strong 1hr30mins06 secs after a couple of easy weeks after setting his PR in the Rock n Roll Philly Half where he ran 1hr27mins. Will Gillies ran an awesome time of 1hr44mins 12sec. This is Wills fastest time in 3.5 years and Will has lost 20 pds in the last 3 months to get to this. Fantastic will William! Then Micheal “I need my angels” Darling finished with a time of 1hr45mins31secs. After hernia surgery Mike has been slowly but steadily improving and will be much stronger for the New York Marathon from this run.

Quad Cities Marathon Sept 25th Iowa

Caroline Lefrak won the Quad Citites Marathon in a new PR time of 2hr41mins11secs. Awesome! It started to down pour in the last 10km and she suffered from some calf cramps but a PR is a PR and a win’s a win. She picked up $3,000.00. On to the Olympic trials in January!

Berlin Marathon Sept 25th

Sarah Goldstein set a PR marathon with a time of 3hr39mins in Berlin. Well done Sarah!

5th Avenue Mile, Sept 24th ,NY

Awesome results from the ladies led the Hounds to finish 3rd in the womens team event. All 6 runners ran their fastest ever mile! Kelly Chin won her age group race in 5mins15sec. Ellen Basile (5mins.45secs) , Julia Knittel (5mins48secs) and Dani Mcintyre (5mins52secs) finished 8th, 9th and 13th respectively in their age group. Then came the 40-44yrs old females, where Coco Nagasaka (6mins) and Mae Ressurreccion (6mins07secs) flew for 6th and 7th place respectively. Wow!! I won the mens 35-39yrs old race by 9secs witha time of 4mins21secs. And Rob Riordan ran his fastest mile with a time of 5mins17secs for the BPTC. Nice run Rob!

Rock ‘n’ Roll Philly Half Marathon Sept 18th ,

There were 7 PR’s in philly this year from the team. Highlights were Katarina Janosikovas awesome 1hr15min45sec PR finishing 22nd woman overall, Mary Darling running with a squashed hershey bar for fuel for a 1hr28mins 30secs time. Mary was attracked by a dog in Central Park 2 days before the race (twenty stitches in the arm) and finished 2nd in her age group. And Robert Riordan beating Marcus Wilhelm by 1 second. (1hr23mins 19secs to 1hr23mins 20secs). Other PR’s besides Katarina came from Max Chen with a time of 1hr20mins 33secs to take over 2mins off. Awesome Max! Melissa Raddatz – 1hr21mins 50secs to take about 90 secs off. Nice! Joe Chan breaking 1hr30mins with a time of 1hr27min20secs. Killed it! Sam Liebreman running a PR of 1hr27mins35secs. Good stuff Sam! Ellen Basile taking about 2mins off her time with 1hr29mins 47secs. Great run Ellen! And Ranna Smith setting a PR 1hr48mins.01 secs. Well done Ranna! I ran 69min 14 secs after stopping for at least a min to take out my orthotics and then pacing Thom Little to a PR by 2mins for him. Brian Stutz just ran a solid effort as he takes care of a flaring hamstring with a time of 1hr28mins 22secs. kate Curtis ran very close to her PR with a time of 1hr40mins 45secs. Good run kate! Nikki Nolan is back to her best form with a 1hr42min06 secs run to also be very close to her PR. Onwards to Chicago Nikki! And Julie Connolly didn’t have a great race for her. but will have this sorted out before NY. She ran 1hr44mins 24secs. Overall some great performances!

Fitness 4 miler – Central Park , Sept 17th

Great results from the team in this race! Natalie Sopic ran a PR 7.17 pace which was 20 secs per mile faster than she has ever ran before. Melodie Fratt also ran 20secs faster than shes ran before with a 7.37 pace. Rita Ashlock bounced back from New Haven with a PR 7.24 pace. And Mae Resurreccion ran her first 4 miler or (any fast race) with a 7.08 pace. You 4 ladies rock!! Julia Knittel also ran one of her best races with a 6.48 pace and Michael Darling ran just under 7mins per mile with a hot 6.42 last mile to have one of his best races. Awesome day from the team!

New Haven 20km (American 20km Champs) Sept 5th

Caroline lefrak ran an outstanding 4th place with a 5.38 pace in 93% humidity. Wow!! Fantasic run for this USA Championship race. Caroline will race the Quad Cities Marathon in Iowa 3 weeks from this race. Dani Mcintyre ran better than her best half marathon pace with a 7.57 pace. Nice Dani. Rita Ashlock had trouble in the conditions and came in with an 8.44 pace. As did Nikki Nolan , who pulled out at 10km. The humidity was terrible.

Rock ‘N” Roll Half Marathon in Chicago – August 14th

Joe Chan has a goal to run under 1hr30mins in the Philly Half on Sept 18 th and decided to have a warm up half marathon in Chicago a month before. Today he ran 1hr30mins01secs so just missed his goal by 1 sec. So close! He still has a month to get ready for Philly where he should have no problem getting under his target time.

Falmouth Road Race – August 14th – 7.1 miles

Kelly Chin finished strong for 39th female accross the line with a 5.59 pace. Nice Kel.

Doggy Dash 5 miles Central Park – August 7th

Marcus Wilhelm and and his dog Max ( not Max Chen) ran the 5 mile loop of Central Park, competing against another 30 dogs with their owners. Marcus had his best running result ever to finish in 2nd place with his little Jack Russell. The dogs and their owners had to go in for a pit stop at half way to check on their heart rates etc… They averaged about a 6.25 pace. Good stuff Marcus and Max!

10km Leg of NYC Triathlon – August 7th

Peter Land ran a solid 40min55secs for his leg. Great run Peter!

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