Friday, October 27, 2017

Silvia's win in Baltimore

Silvia winning the 2017 Baltimore Marathon in 2:58:36. 

I started coaching several years ago when I began to work with pure beginners or first time marathoners(and I still do).  In addition to first time marathoners, over time I have worked with more advanced runners, and sub-elite runners as well.  This year, I was fortunate that an awesome client of mine, Exavier Watson, introduced me to an incredible woman named Silvia Baage.  Silvia has always been a good runner, and she has come a long way.  She ran her first marathon in Baltimore 10 years ago, in 3:41.  Her previous PR was a 3:04, and she had run a bunch of 3:05s, so she was a bit stuck there.  She had placed 2nd and 3rd in the Baltimore Marathon in past years, and she really wanted to win it.  The winner of 2016 ran 2:59, so I think we both knew that she probably needed to be in sub 3:00 shape to win the race.  She needed to get comfortable running 6:40 pace.  But it's not always about the times.  I needed to see that she wanted to do this race-because that part is crucial.  One of the things I am really focused on implementing better in my coaching is to make sure my athletes actually want to do the races they signed up for- and that they aren't doing races just to try to run fast times.  What kind of race is it?  What can you get out of the race(or bring to it)?  There is a big difference.  Don't get me wrong, I think it's great to sign up for a fast race with fantastic weather and competition and do it because you will be pushed and have a chance at running a PR-what runner does not want to PR or qualify for Boston or the Trials or whatever...and PR's and times push the science aspect of running.   But at the very same time, from an artistic standpoint, there is so much more to running than just times.  I view running as an experience and, quoting Prefontaine, a work of art.  If you let it be that way, I think you'll find that your races will come to you, instead of you forcing things that may not fit.

Silvia wanted to break 3 hours in the marathon, but I also think she wanted to do it on the Baltimore course.  Silvia was made for this race.  She wanted to win it and give the city of Baltimore something special.  But I called her up the night before the race, and said to her to not put pressure on the time....that she may run like a 3:00+ time, BUT win the race, and she needed to be OK with that.  I wanted her to let the time come to her if it was meant to happen.

The race Silvia ran on Saturday, October 21, was a brilliantly executed race.  She never panicked.  She let the first woman go ahead of her in the beginning.  The race starts uphill, so it was really important she did not go out too hard in this race(it's important anyway in a marathon as it is!).  I told her around 7:00 pace for the first 3 miles or so give or take is "safe."  Around mile 9 I saw her during the race for the first time, and she was just catching the lead woman.  While she looked great, I told her she still had plenty of time, and to not get impatient out there.  She very very gradually started distancing herself from second place, and by mile 13, she had a very significant lead.  I gave her a check to make sure things were good and ran alongside as the crowds in the inner harbor cheered.  It was then a game of catching the men, and this could help her chase the time.  I told her to just look ahead and use the men to help her race.  I think she went through halfway right around 1:29:00.  Women cheered so loud it was deafening.  I then stopped, just took a look around in the crowds, and said to myself, "Wow.  These women are inspired."  This was the power of running.  

When I started with Silvia, she knew how to run 7:00 pace for the marathon.  Naturally, she isn't a track runner, so working on some intervals and shorter segments really was what I felt she needed, alongside some good long runs of course.  She had a great foundation of endurance.  Over the summer, she did a few 5Ks as speed workouts really.  Just to get familiar with 19 min 5Ks.  I think once we began doing 6:20 pace stuff, that really helped her feel like 6:40 pace wasn't so bad.  We then used Riley's Rumble half as a training run and I helped pace her a bit(and actually during that race I helped pace the early miles with my other awesome client, 3:10 marathoner Ansley who was just a few min behind) and she placed 3rd, in 1:28 on the extremely difficult course.  From there, a month after we decided to do the Annapolis 10 Miler, where she ran 64 min for 3rd place-again these races were used to boost her fitness.  Her strength is that she can adapt well to running just a bit slower than a 10K pace she will race, but maintain that pace for a much longer duration.  She is a really strong half marathon and marathon racer-I think those 2 distances are perfect for her.

Later, in September, I felt she could run a fast half in her, even during this training cycle, because her paces were getting quicker and she was adapting.  In September, at the Parks Half Marathon, she blazed a new PR of 1:24:06(averaging a 6:24 pace) and a 1 minute win over previous year's winner Megan DiGregorio.  The weather was nice too so that helped.  I think she took 4 minutes off her previous best half.  That definitely told me she was probably in 2:55 shape(if run on a flat course, good weather).  We looked at the race as not a peak race at all-it was merely to get her fitter and the goal was to use it as such.  But what was cool was even though it wasn't the focus of the race, she won anyway!

The parks race awarded her $500 for the win.  
She donated the money to hurricane relief.

We did some hill repeats, but also those hard courses helped prepare her for the hills of Baltimore.  We also worked on starting a bit more conservatively on her long runs, so she could run faster as her run progressed instead of running the same pace the whole way.  We didn't do any on/off stuff during long runs(for example we didn't do anything like 4 miles at mp, 1 mile moderate, 3 miles at mp, 1 mile moderate, etc...)....not saying those aren't good workouts though!  I just didn't think it was necessary for her at this time.  But during the week we did fartleks in an earlier phase of her training (5:00 on/off stuff) and I think that was enough of the on/off work and no more was needed after that phase(besides interval work on the track or mile repeats later).  I think more consistency was better for her long runs so there was no break in the pace once she got down to it.  The trick was to get started right.  We worked on mostly starting a bit more conservatively so she could build into it(not jogging, but just easy), and progressing the pace later faster and finding the pace that felt right.  While she averaged like 6:59-7:00 pace for some of her faster long runs, during those long runs she was able to progress her runs so she was running anywhere from 6:30-6:40 pace during a certain portion of those runs.  She reminds me a bit of my friend Lucy, who I did some training with back in 2011 to help her prepare for the 2012 Olympic Trials and owned a 2:43 PR.  Lucy would very very gradually slowly pick up her pace for her entire long run and could get down to low 6's.  She was a machine.

I got to mile 23 and waited.  Ah, that anticipation only coaches and spectators know.  I hadn't seen her between miles 15-23, so I really was not sure where she was.  I somehow knew she was killing it though-she just looked so strong halfway and I could tell by her cadence and form that she had plenty in the tank.  The tracking on my phone wasn't working(of course).  I had a feeling she was doing awesome, but in the marathon, even if the training goes perfectly, you're not guaranteed to have things go your way.  I saw my friend Dave Berdan who I was pulling for the win.  He was just a bit behind the leader.  Then came Michael Wardian-I am sure he was tired after doing some crazy ultra race recently.  Some more men passed-not that many though.  Then, I saw a woman-she was not Silvia.  But then I quickly realized she was part of the relay they have during the race as well.  Shit, I hope she told Silvia that.  

Then I saw the lead motorcycle....and the shadow of the runner next to the bike.  It was her.  I recognized her strong form immediately.  She looked the same-which was great-nothing in her form had broken down.  I got ready to run the last 3 miles alongside of her.  Like a lunatic, I kept grabbing water cups from the aid stations for her.  It was probably hilarious watching me out there-I zigzagged across the road and if I provided any entertainment to help get her through those last few miles then I certainly succeeded.  As we passed through mile 25, I could not help but look at my watch and it said 2:51 since the gun went off.  I knew then she was not only going to win- she was going to break 3 hours.   

As we got into the final weeks of training, Silvia jumped in a low key 20 miler on the towpath, which actually Exavier ended up winning in a pretty good time on a hot day.  For the women though, Sarah Bishop(who won MCM in 2:45:06 in a near Olympic Trials qualifying time by 6 seconds) went on to take the win over Silvia.  Silvia was upset about not being able to run faster, but I was actually happy she didn't go too hard on that 20 miler.  It was important she didn't blast out a mega fast 20 miler and I actually had her do 22 miles total that day to get in more volume instead of racing the 20.  It was for the purpose of getting in something strong, but not over the line.  

Then later on a few weeks before the marathon her speed really came through.  She did a workout of 8 x 800m all in the 2:50's-your famous Yasso 800s so to speak-which I take with a grain of salt.  There is a lot more to marathon prediction than those darn 800s people use.  I also think it is not good to do them all the time.  Variation is something I constantly do.  She also did 5 x 1200m at sub 6:00 pace the week after that.  Then she was ready.  She didn't do any workouts the week of the marathon, just short runs.  She had a nice short long run a week out(11 miles), and that was enough to me.  During the cycle, I think her highest mileage weeks were 75-80.

2 minutes after passing through Mile 25, I told Silvia all she had was 5 minutes left of running.  I wanted to break that down for her-not sure if it made any impact but psychologically I felt it was good to break things down by time-almost like one last track interval.  As she made a left turn to go straight towards the finish line, I jumped off the road onto the side, and watched her sprint down the home straightaway alongside the roars of crowds and all the women cheering for her.  After placing 3rd and 2nd a few times, she finally won the race.  She deserved every bit of it.  It was awesome to see.  It was one of my best moments as a coach.  

Silvia was interviewed after the race (video below).  I think she was in a bit of shock after she finished.  She had won the race, and also ran an outstanding 2:58:36 personal best, 6 minutes faster than her previous best time on a really hard course!  She averaged 6:48 per mile.  Like I said earlier, this course is rough-it makes Boston look easy.  She explains as well in the interview.

In the spring of 2018, she will run the Boston Marathon.

Thursday, May 18, 2017


"And Cassidy stood tall there in the dark,while a cool breeze ruffled the ragged lock of hair on his forehead, knowing that for one instant there would be a kind of calm in the midst of all that pounding, roaring furor, a moment of serene calm before an unholy storm.There would be a single instant of near disbelief that it would finally be happening in a fraction of a second; finally happening after the months, the miles, the misty mornings;finally happening after the eight or ninth now forgotten interval along the way somewhere that broke your heart once again.He would be leaning over tensely with the rest of them while the white lights burned down on them and for an awful split-second he would feel as if his legs had no strength at all.But then his heart would nearly explode when the pistol cracked"

-John L. Parker, Once a Runner


In a previous post, I mentioned I have gone back to self coaching, and in that process with an open mind to bouncing ideas off of others such as Roland(who coached me to 4 PR's between 2014-2016)...or my friends Wilson Komen, Jerry Greenlaw, Brian Flynn, Conrad, Jake name a few.  I self coached myself between 2007-2014, and I was very successful at it and it feels rejuvenating to go back to that.  I have talked to Wilson about bouncing ideas off of him for the marathon, which is the next breakthrough area I have been searching for and not gotten quite right yet and needs some adjustments-but I think I found some missing pieces that I picked up last fall.  Getting injured last fall, by pushing to the extreme told me a lot about my body.  And as a result I know myself even more now.  I think learning to go back to trusting myself is helping me tremendously right now.  I pretty much have been self coaching since coming back from injury last fall.  It was unfair to my last coach, but things just didn't fit, and that's ok, and that's why it was better for both of us for me to go on my own.  I had to trust my instincts, and I felt the training I was doing was going to lead to something very positive this spring.

And, this week, a window of opportunity came.  I entered myself in the Swarthmore 5,000m, in the fastest heat.  I felt like I could run somewhere in the 14:30's if everything went perfectly, so I set that as my A goal.  My B goal was to run faster than my PR of 14:49, and my C goal was to break 15:00 if it was a rough day.  Though there was some worry it might be a bit windy, the winds thankfully calmed down in time for the race, and the weather turned out to be ideal racing conditions.  It was awesome.  I think it was 59 degrees when the gun went off at 10:05 pm.  It was a late start, which is always a bit awkward.  I had to pay attention to my body and to make sure it kept its caloric intake up all day, but also not eating anything heavy at the same time.  I ate a big lunch, and then snacked for the rest of the day on nuts, bagels, clif bars, fruit, etc.  10:00 was late-nearly my bedtime!  But conditions were awesome, and there is something magical about racing at night, with the stadium lights on.  For a 5K, I feel like ideal conditions to be anywhere in the 55-65 degree range, where as for the longer distances 45-55 is more ideal.  Anything above 70 isn't as comfortable, though you can still grind through a 5K in a fast time in that temperature.  Once it is 80 degrees, everything sucks, unless it is a 1 mile race-even then it is certainly not pleasant.  But again, it is doable because it is such a short distance.  



The air became still- as if it was waiting for the stampede of runners to scream through the night on the track.  I looked up at the sky.  It was a beautiful night, clear.  I looked around-there were some fast guys in this heat.  We were the fastest of 3 heats.  Each heat had about 30 runners.  We lined up like soldiers ready to go to battle.  #1...#2....#3........#12.  I was #12, and lined up along the precise curve, as close to the line as possible without going over, my Saucony Endorphin spikes on my feet.  I couldn't help but worry if my feet could handle this.  Although I ran one workout with my spikes, I hadn't done a single race in them in over a year.  I had to dust them off.




32 warriors fired off into the night....the battle was on...and it was fast.  I started practically last.  I do much better by taking just the first lap a bit easier, then settling into my rhythm.  But I also got boxed in and really couldn't go anywhere.  Dammit.  Stay calm, I told myself, you'll get them later.  I settled into the turn and just wanted to make sure I didn't get shoved or spiked or tripped.  I went through the first 200m in 36.  Good start, but needed to make sure I continued to press on.  I didn't want to settle into 72's.  I came out here to run 70's.  Gradually, I worked into my rhythm.  Frustratingly I had to go into lane 2 to go around some guys that already were starting to slow, but this was about competing!  Catching as many guys as I could was the game.  Laps 1 and 2 I was 28th place.  Lap 3, 27th.  After lap 3 I began to move up.  I went through the first 1000m in 2:56, which was dead on 14:40 pace.  On the 4th lap, I began to catch more runners, snatching 5 more guys and moving up to 22nd.  By the 5th lap, I had moved into 20th, and split a few 69's in there.  After the first 36 second 200m, I had run the following mile in 4:38.  I was moving!  Flynn yelled out my splits each lap...."69....70!"

That's it, just keep picking off people....

Halfway into the race, I moved into 16th position and stayed tough.  Halfway into the 5K, you start to feel the pain.  The aerobic capacity is working at its maximum, and your heart feels like it's going to burst through your chest.  But I was used to the pain.  I smiled.  I thought, "Those 16 x 400's you did!  The grind through the half marathon champs in heat and humidity.  All those pool runs, the injury you went through last fall...all for over 14 and 1/2 minutes of pain and glory!"  I thought back to the Theodore Roosevelt quote:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

― Theodore Roosevelt

9:20, 9:21!!!!   Coaches shouted at their athletes as we passed through 2 miles.

By now I was moving back and forth between 12th and 13th position.  Each runner I had passed I gave a surge in lane 2 to go by them.  Surge, then settle, then press on!  
Flynn yelled out to me with 3 laps to go: "You run 3:30 the last 3/4 mile and you'll run 14:37!!!"

My next lap was a 71.  Dammit.  Stay focused.  You gotta WANT IT.  

I saw the clock read 12:20 with 2 laps to go.  Shit, I had to run my last 800m in under 2:20.  Could I do this?

2 laps to go.  Just 2 damn laps.  I had to run my last 800m in under 2:20 in order to break 14:40.  While I was already going to run a PR for sure at this point, I couldn't settle.


People were yelling and screaming all over the place at this point.  The end of the battle neared....

Then I saw right ahead of me Stewart Reich, a 29 min 10K guy and 14:30 5K, so that was surprising to me to see him in sight.  He had led the race for the first 2 miles and then faded.  I then caught him nearing one lap to go.  I found myself in 10th place at this point.

CHRIS!!!!!!!! Flynn cheered.

13:31.  1 LAP TO GO.  I needed a 68.

Dammit, I did not come all the way out here to run 14:40.

You must give everything you have, absolutely everything, Chris.  If you don't, you'll regret it.  If you run 14:40 and give everything you have, that's all you can do.

"who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat....”

The last lap is a blur.  This is the art of racing.  There is something magical about digging so deep within yourself.  It feels completely numbing yet at the same time you never feel so alive.  It is a rare humble moment of feeling pure raw emotion and pain.  It is a painful but incredibly powerful moment. 


I finished in 14:39 for 10th place.  I collapsed on the ground with exhaustion.  What a feeling.  I ended up 10th overall out of all 90 runners in all 3 heats.

I ran a near perfect 68 second last lap to get the 14:39.  This is my best track race of my career thus far.  I achieved this because I trusted myself, and my training.  I also could not have gotten here without Terrel Hale's support and Georgetown Sports Massage.  We have continued to work on getting me more efficient and as an artist myself I view Terrel's work as true artwork.  But trusting my own training is how I got here.  I went into the Swarthmore 5,000m invite with the goal of beating my previous PR of 14:49 and I knew I could do it.  I knew this was possible based on certain workouts I'd done, but also just how I felt going into the race.  I think the best workout I'd done that prepared me for this race was 5 x 1K in 2:58, 2:53, 2:53, 2:52, 2:52, all with 400m jog between each.  That told me that going into the race 2:55/K was possible, which would put me at 14:35.  I felt that was doable.  I also did a workout in April of 16 x 400m, with 100m jog rest, and averaged about 69-70 for those.  Each time I have PR'd in the 5K my cycle has been different.  There are workouts I have done in the past that I did not repeat this time, and new workouts this time that I have never done before.  The 5 x 1K I have done before, and I love that workout and it is a staple for performing in the 5K...for me.  But I also give myself a lot of credit for the 16 x 400m-I actually think that is one of the most well thought out workouts I have ever done-particularly because of the 100m jog rest.  I've done 400's before, but never with that short of rest.  

I looked back at the race video, and I definitely had to do some running in lane 2 in order to pass people.  I suppose if things were perfect and I was in lane 1 the whole time I might have run a few seconds faster.  But the goal was to get into the 14:30's, and I did it!

Race Video:(I'm in the bright green singlet, starting out in the back of the pack)

Lap 1 & 2: 28th
Lap 3: 27th
Lap 4: 22nd
Lap 5: 20th
Lap 6: 16th
Lap 7-9: 13th
Lap 10: 12th
Lap 11-13: 10th

400m splits: 36 (200m), 71, 69, 69, 69, 70, 71, 71, 71, 71, 71, 71, 68

1K splits: 2:56, 2:54, 2:56, 2:57, 2:56

1600m splits: 36 (200m), 4:38, 4:43, 4:41

On to what's next...

The Trials of Miles, Miles of Trials.

-Chris Sloane

1.Mahalsky, Ryan District Track Club14:06.01-1(1) 
2.Crowley, Daniel Unattached14:21.17-1(2) 
3.Saddler, NeilJR-3NYU14:21.95-1(3) 
4.Woods, HenryJR-3Haverford14:26.36-1(4) 
5.Seelaus, Jeffrey Bryn Mawr Running Co.14:27.01-1(5) 
6.Kramer, AlexSR-4SUNY Geneseo14:27.65-1(6)
7.DuBois, Eric Breakneck Track Club14:34.99-1(7) 
8.Bucci, Anthony Unattached14:35.16-1(8) 
9.Norris, Max Unattached14:36.03-1(9) 
10.Sloane, Christopher Unattached14:39.28-1(10) 
11.Reich, Stewart Georgetown Running Company14:41.72-1(11) 
12.Gearinger, DylanSO-2Haverford14:42.85-1(12) 
13.Reid, GraysonSO-2Christopher Newport14:42.96-1(13) 
14.Fitch, AlexanderSO-2Misericordia14:44.23-1(14)
15.Trama, Zach Bryn Mawr Running Company14:45.41-1(15) 
16.Dell, GrantJR-3York (Pa.)14:46.02-1(16) 
17.Hiegel, RobertSO-2Bridgewater (Va.)14:46.44-1(17)
18.Lapsnsky, Kevin Unattached14:47.29-1(18) 
19.Gorman, JimmySR-4Haverford14:51.53-1(19) 
20.Murch, SamuelJR-3Christopher Newport14:53.60-1(20) 
21.Livolsi, FranklinFR-1Widener14:54.85-1(21)
22.Meyer, JohnSR-4Rowan14:54.99-1(22)
23.Quilty, Brian Breakneck Track Club14:56.05-1(23) 
24.Price, Kyle adidas Garden State Track Club14:56.40-2(1) 
25.Hale, CharlieSR-4Haverford14:56.73-1(24) 
26.Herlihy, RyanSO-2Haverford14:57.18-1(25) 
27.Doran, AlexSO-2Johns Hopkins14:57.25-1(26)
28.Duckworth, JakeSR-4Fordham14:58.12-2(2) 
29.Dover, JeffreySO-2Christopher Newport14:59.05-3(1) 
30.Tate, JacksonFR-1SUNY Geneseo15:01.02-2(3)
31.Archer, Alex Unattached15:03.57-2(4) 
32.Gagnon, JohnSR-4Swarthmore15:03.57-1(27)
33.Artz, PeytonSO-2Christopher Newport15:05.10-2(5) 
34.Gerstenbacher, SamuelFR-1Elizabethtown15:05.61-2(6) 
35.Shirazi, BrandonSO-2NYU15:06.22-2(7)
36.LaPointe, JohnSR-4Christopher Newport15:07.50-1(28) 
37.Lesko, AndrewSR-4Elizabethtown15:08.21-2(8) 
38.Mears, Donovan Unattached15:08.52-1(29) 
39.Evans, Ben Unattached15:09.57-2(9) 
40.Weidman, MaxFR-1Bridgewater (Va.)15:11.42-2(10)
41.Hete, Sam Delaware TC15:11.47-3(2) 
42.sharkey, luke Unattached15:11.73-1(30) 
43.Putnam, JasonFR-1Christopher Newport15:14.70-2(11) 
44.Santis, GarrettFR-1Lebanon Valley15:15.45-3(3)
45.Dengler, BrianFR-1Bucknell15:16.22-2(12) 
46.Sussman, ChadSO-2Bucknell15:16.56-2(13) 
47.Schroeder, John Pacers//New Balance15:18.81-2(14) 
48.Matuszak, Paul Phila Runner TC15:20.80-3(4) 
49.Maguder, ConnorSR-4Bridgewater (Va.)15:21.88-2(15)
50.Read, DanielJR-3Christopher Newport15:22.09-3(5) 
51.Bruner, WillSR-4Christopher Newport15:22.44-3(6) 
52.Lucy-Speidel, TristanSO-2Lynchburg15:22.54-2(16)
53.Fontal, Ken Unattached15:22.71-3(7) 
54.Hamilton, EvanSR-4Haverford15:23.38-2(17) 
55.Kinne, AustinFR-1Washington and Lee15:25.90-3(8)
56.Patel , PanthJR-3Johns Hopkins15:25.99-1(31) 
57.Donohue, Sean adidas Garden State Track Club15:27.28-2(18) 
58.Erickson, AndrewJR-3York (Pa.)15:27.66-3(9) 
59.Dimond, ConorJR-3Juniata15:28.22-3(10) 
60.Holveck, Brandon Delaware TC15:28.49-3(11) 
61.Ulrich, EvanFR-1Juniata15:28.67-3(12) 
62.VanDerWilt, ErikJR-3Ramapo15:30.58-3(13) 
63.Morelli, Anthony Unattached15:30.80-1(32) 
64.Reed, TreverSR-4Misericordia15:31.33-3(14) 
65.Tuohy, MattSO-2Ramapo15:31.59-2(19) 
66.Hesselbirg, ConnorSR-4Salisbury15:34.22-3(15) 
67.Gibson, TreySR-4Bridgewater (Va.)15:34.56-2(20)
68.LoBianco, Stephen Unattached15:37.61-3(16) 
69.Pruitt, CharlesSR-4Christopher Newport15:38.46-3(17) 
70.Parts, VaughnFR-1Swarthmore15:39.62-3(18) 
71.Budinski, NickSR-4Marywood15:40.00-3(19) 
72.Thornton, Mitchell Unattached15:44.73-2(21) 
73.Delaney, LandinSO-2Bucknell15:45.61-2(22) 
74.Stortz, Sam Unattached15:50.95-3(20) 
75.Rozinski, ThomasSO-2Widener15:52.79-3(21) 
76.Beit, RobertSR-4NYU15:54.37-3(22) 
77.Gourley, Steve Unattached15:55.66-3(23) 
78.Marrufo, JulianSO-2NYU15:56.78-3(24) 
79.Burns, Tim Unattached15:57.37-3(25) 
80.Mummert, KirkFR-1Messiah15:57.86-3(26) 
81.Duncan, Jeffrey Unattached16:09.30-2(23) 
82.Catalano, JakeFR-1Stevens Institute16:13.20-3(27) 
83.Bomgardner, ChadJR-3Lebanon Valley16:15.90-3(28) 
84.Sullivan, WillSR-4Swarthmore16:25.38-3(29) 
85.Codianni, Jim adidas Garden State Track Club16:30.04-3(30) 
86.Ronayne, TylerSO-2Elizabethtown16:37.80-3(31)