Talking shop

Went to the North Carolina USATF Junior Olympic XC meet Sunday in Hagan Stone State Park, just south of Greensboro.

Several of the kids I coach on the Cape Fear Flyers Club ran well, and qualified for the national meet in New Mexico coming up on December 12th. We even had a state champion, Sarah Martin in the 9-10 girls 2K division. Second state champion that our club has produced this year.

Great experience again coaching and being a part of a coaching staff. Made some mistakes as well such as not having enough knowledge of the courses being raced before-hand and during the actual events. This led to me to yell to a young kid to kick real hard, since I thought the 2K finish line was in about 30-40 meters, when in actuality he had about another 150 meters to go. Worked out ok as he held his competitor off, and finished in second place.

We learn as we go. I wasn't the only one confused at times by the direction, finish lines of the multiple course being used.

Rode up and back with a fellow coach Jeff, who's son is a freshman XC  and track runner at Queen's College, and is off to a promising start already in his collegiate career. Jeff and I talked a lot especially on the ride home about all kinds of facets of training, and running histories in our own lives, as well as what his son had done during his high school years, and what he is doing now. It's always so great to talk in depth with others who are not only passionate about the sport, but have had a lot of wide ranging experiences and successes and of course failures as well.

Got into a conversation at one point about training for shorter races specifically the 5K. Jeff talked about at how age 52, he finds himself not wanting to grit through some of the pain associated with faster speed work needed to run at a high competitive level in the local racing scene. How his focus shifts to other types of running and work outs that will keep him in a great shape, specifically 20 minutes of core and strength work early each morning. And make no mistake, he is a very good runner who certainly has done his fair share of demanding, tough running.

Was interesting to hear, because for one, (god willing I am alive and running) it is a bridge that I will likely someday cross in my own running. And two, I found myself today amending a work out since mentally I just couldn't get into that spot I needed to be to really gut through what I had initially intended to do. Though I can step back and accept that this happens to every single runner from time to time, and that specifically on a physiological level I was not in the best spot to tackle a higher level intensity work-out. (7 hours driving yesterday + several hours on my feet at the XC meet).

On the flipside, he relayed conversations that his son and teammates have about being able to get to that spot where one can run through a lot of pain and fatigue. Or to be able to sort of disassociate from mentally, while physically moving thru the task at hand. Oh to be young with the world at your fingertips?

Small microcosm of where three runners are at a given snapshot in time.

Keep talking, and keep running all.

Some changes

Have gone back to a lot more stretching, similar to what I used to do in high school. Basic exercises to work mainly on my hamstrings, quads, and calves. Am cautiously optimistic that this is helping my lower legs, specifically my left achillies, and outer sole of right foot heal. Time will tell.

Also though, and in conjunction with some reading I have been doing, and ancillary work at Flyers practices, I am revamping how I look ay myself holistically as a runner and an athlete. I've caught myself at times and realized that I don't have as full of a range of motion as I would like to have, or should have. Or to state another way, my body is so conditioned to run and move in the planes of motion,, legs, arms etc, that it takes to run. But faced with a physical task, and it doesn't have to be demanding, that deviates from what my body is hard wired to do, it can be more difficult than it should be. And/ or such activities expose glaring weaknesses I have either strength wise, or range in motion wise.

And sometimes it just takes a new approach or outlook on how one is going about their daily routines to interject a shot of new life into their overall running and fitness program. Get a little bounce back in the step. For me the genesis too has been running in pain often, and finally getting around my sometimes own pig headed -ness to change what I have been doing.

Monday morning got in about 7 miles total. Ran a 2.5 mile easy warm-up back into the Carolina Beach State Park. Then ran 5 minutes at a fast 5k pace x 2, with a 5 minute slower recovery jog in between. Felt pretty good, pacing fell around 5:50 per mile for the 2 fast segments which equates to a low 18 minute 5k time. Going to get a couple moderate paced 800s in tonite at Flyers practice, then likely take tomorrow off. Planning this week for my first 40+ mile week since the middle of August. Praying, hoping, and working towards doing that with less and less pain and discomfort.

For new challenges always lie ahead... 

Learning

Learning.

The essence of growth. Asking questions. Looking for answers. Which lead to more questions. For my own training, as well as for my development as a coach.

Couple great peals of wisdom I've come across the last few days. Listening to Coach Jay Johnson's podcasts;  a story about his former college coach Mark Whetmore at The University of Colorado. Whetmore was coming off his first XC NCAA national championship, and planning for the upcoming season. Instead of having the mindset of simply recycling the training plan from the previous year, he was more interested in seeing what improvements could be made. Taking what he had learned since then and applying to his training, looking for areas or aspects to become more efficient at, analyzing processes with fresh eyes... and not being willing to rest on his laurels as a coach.

Also reading Vernon Gambetta's blog Functional Path Training. The importance of seeing in our athletes the complete spectrum of movement, and the need to develop strength, coordination, speed along interconnected planes of motion that we all use in our respective sports. Continually searching and seeking as practitioners of sport as well as coaches of sport new ways to improve upon how we train and view the training processes holistically. Never being content with what we know. The best in any field do not always have the answers; rather they are the ones who are asking the questions.

Coach Brad Hudson:  Believe in nothing since one needs to believe in everything.

Last night our Cape Fear Flyers XC team had an exhibition meet versus our cross town friends and rivals from the Without Limits squad.  As a coach it was a great opportunity to observe what my more experienced coaching brethren across the field were doing. The attention to detail, from the time they got there and set up their tent, to the very last stretches being done with elastic ropes by their athletes long after ours had gone home. Plus it was awe inspiring to watch 17, 18 year old boys run 2 miles on grass circling soccer fields in a little over ten minutes. Efficient and smooth, and in control.

It's wonderful and humbling to feel like after nearly three decades in the sport I am just scratching the surface.

Run, Roll and Stroll 5k

I had a feeling about a half to three quarters of a mile into the race that I was going to win. The steep hill which climbs back away from the Cape Fear River on Walnut Street hadn't taken too much out of my legs. And I was able to steadily wind my pace down though the 6:20s per mile into the 6:10s running on a slight upgrade, as the course made its way towards New Hanover High School.

But the principle logic for such heady speculation was that I was leading a small pack of runners, which then fell off to just me and Owen. His breathing had become a little more pronounced and labored as I continued to periodically call out our pace times. As we could see the one mile mark sign alongside of the road I began to pull away from him, but hollered "stay with me Owen." 

Then I was on my own.

I told myself a few times to "just keep it together" and you'll win. I figured if I could keep the hammer down through the middle section of the course I would be ok. Take the slight uphill city blocks hard and no-one will come after you, or if they do they'll have to bleed it out of themselves to catch up.

Those were some of my fuzzed thoughts as the sun continued to throw warmth onto the unshaded areas of asphalt on which we trod.  Hardly immune where we either to the abundance of humidity that permeated the November morning air. And added challenge to test the meddle of even the most hardened and battle scarred athletes amongst the smaller field of runners. It felt more like a late spring race...certainly not the middle of fall. But so it goes in our beloved sport.

And so I followed the kid on the bike. One block after the other. Past 12th, 11th, 10th, 9th streets... dear God get me through to the next block, and eventually back to the river. Then a half block at a time as I'd catch the alley entrances in my peripheral vision. Don't drop me now God I asked. And I got on myself for being a bit too whiney in my devotions. Keep it pure. A low hanging tree branch knocked my hat off. I didn't bat an eye and ran on.

We've come this far to get caught. I was the pursued, like a wild animal in the bush running with all it's might to avoid the ultimate penalty, death itself.  I passed Brenda again at the intersection of 5th street. I couldn't spare the energy this time to acknowledge. I listened though as I went past for her voice again... until I heard "go Owen"... which gave me a sense of what was coming up behind me.

I love the kid too. We joked before the race. We both know he is going to beat me one of these days. Sooner then later. I want that for him. But when he does he's going to have to earn it. And it wasn't going to be today.

Finally I could see the Cape Fear River as the course began to roll down hill towards her gently flowing waters. Blessed river. Just keep following the bike. You'll get there. Just keep taking the pain. Keep following the bike. Another half block, another block. Elaine and her Girls on the Run friends cheering again. God I'm almost at the boardwalk. I can smell the river. It's right there. Follow the kid on the bike and take a left. Watch your step. He called out to some people to make way.

And I just kept following, it was all that mattered. Life right then and there was that elementary. Follow the bike. Down the boardwalk, past some people but it was all a whirling blur peppering my senses. I glanced back, once. I didn't want any surprises. Then we went behind the Hilton. Dam this hotel is big. Takes awhile to get past. I dry heaved behind this hotel years ago near the end of a race going in the opposite direction. I had told the story when me & coach Peyton and a bunch of the kids were warming up. But I didn't think of that gastric occurrence now.

Finally we went through a congregation of spectators cheering at the finish as I heard my friend Colin on the PA system calling out my name. And that quickly it was over. 18 minutes and 45 seconds. Once again I was able to stare down and sort of square up the waves of pain...and mute all the conniving voices which beg and plead for us to slow down. Was it Emerson that said the best way thru it is a straight line?

Owen came in 2nd and Zach 3rd. Was happy and proud. Later I would find out that Paxton was 1st, coach Amie 2nd, and Hannah the 3rd female. A clean sweep for the Cape Fear Flyers Club. Several other of my fellow coaches and our runners won age group medals.

One of the best days out of thousands of days that this sport has blessed me with. I hope and pray the ride never ends. For me, for you... for all of us.

2 Tough Miles.

Been staying in Shallotte and running the Copas Road 8.5 mile loop. Sunday morning I added 5 pick-ups of 2/10s of a mile at about 5k race pace at the start of each new mile. Felt petty good, but was a warm, humid morning. I chided myself shortly into the run for not shucking my shirt at the start. Back in Pennsylvania, we would have referred to such as weather as "Indian summer."

Took off Monday and Tuesday as the warmth and the sun were replaced by clouds and a deluge of rain. But the Gods of Nature can work in our favor, or do things for us that we seemingly can't always do for ourselves. Which in this case was to take some needed rest.

Wednesday morning ran a moderate effort based 5 mile cut-down on the Brierwood loop. Started the run in the mid 8s per mile, and ended in the mid to high 6 minute range.

Flyer's practice then later in evening. Set up a half mile course around the perimeter of some soccer fields to mainly take advantage of the lights that ring the complex. Plus to keep the workouts on softer surfaces, and avoid the macadam and asphalt by the schools.

Workout called for 2 x 1600m with a rest interval of half the mile split time. Ran very hard at the beginning of the first rep to stay in front of Dakota and the rest of the fastest boys in order to direct them around the course. But it was a good exercise in being able to take a punch run wise, and not hit the mat. Or to simulate what happens when we would go out too fast in a race, and have to quickly navigate through the unyielding demands of oxygen debt.

On the far back stretch, and in the darkness (the lights had been turned off along the far end of the adjacent soccer fields) I was able to regain some modicum of control, and settle into a tough hard pace while following behind Dakota and Thomas, two seniors in high school. I had a brief flashback to running the 1500 meters in Myrtle Beach last June, when I clung to the backs of Thomas and his two brothers for 3 and 3 quarters laps.

Ran the first 1600m (or in actuality a mile per my garmin) in 5:35, then after an all too quick sub 3 minute reprieve, ran the 2nd 1600m in 5:39. I let my mind sort of check out for a good bit on that one, and just let the legs and body take over and pull me through.  Sometimes it's best to just to strip it down to its barest essentials, and let our animal like, primal instincts guide us through the undulating levels of pain and discomfiture.  Or if we check in, its on the most basic terms like how much farther is left to run.

Added 5 striders for good measure after the 1600s, and had a nice, easy cool down run with Paxton and Elle.

This morning I ran an easy 4.5 miles thru the fog and mist... clearing out some of the lactic acid from yesterday's tribulations.

Going to rest Friday, and perhaps race Saturday. Blessed to be living the running life.

Flyers race, 200s, and more runnin'

Great experience last weekend putting on the 1st annual Monster Dash race for the Cape Fear Flyers Club. Got to be involved in all aspects of race planning, and specifically, in designing two courses and marking as well as decorating them in a Halloween theme. With of course the help of some of my fellow coaches. Friday evening I was walking by myself through the Carolina Beach State park woods where the race was to be held. As darkness slowly descended upon the silent, still woods, I prayed that the Gods of running would watch over us, the runners, and all those involved... and that a fun, festive, competitive day could be had by all. Which, thankfully ended up being the experience shared amongst a hundred and fifty to two hundred people who turned out on a sunny, gorgeous autumn morning.

Wednesday after the rains cleared, I laid out three 200 meter courses for the Flyers kids, and some of us coaches like me to run on. We've got the kids grouped A, B, and C per ability. I took the top A kids through a 14 x 200m workout, averaging each rep in about 38 seconds, with a forty second rest interval. Kids ran hard, efficient. Talking to them on some of the reps about how workouts like this make us tougher, faster runners... able to dial up or tap into those last crucibles of energy in the latter stages of races, when our bodies and minds are flooding us with distress signals.

Then talking afterwards about the timeless wisdom of Frank Shorter. The importance of running fast and hard when it's time to run fast and hard, but conversely running slow and easy when it's time to recover and run slow and easy.

Though I violated that a bit myself running four miles with Amie the next morning around Greenfield Lake. We averaged a low to mid eight minute per mile pace, which again I told her impressed me about her running, since she is more into strength and weight training, and runs to supplement those activities. In my mind I told her I'm gauging how she would do versus the female competition in her age group (35-39) around the Wilmington area. Learning some valuable tips from her for my own ancillary strength and core work, which supplements my running.

Friday morning ran the Copas Road loop from my Dad's house in Brunswick County. Another pristine, sunny autumn morning... though I'm hoping for some more cooler weather again like we had about two weeks ago. Enjoyed the rambling run through the country side, and closed the last mile and a half of the eight and a half mile run fairly strong in a mid six to low seven minute per mile pace. Got lost in my own thoughts... the rest of the Flyers cross country season, ramping my own training slowly back up, entering some upcoming races.  Cognizant of my form in the last three quarters of mile... something I need to be more aware of.

Looking forward to a Saturday morning run tomorrow in the Carolina Beach State park with Peyton and some of the kids.

If I can paraphrase what a wise man once said... if you get to spend an hour each day doing something you love... life aint half bad.

Fall rolls on

Last Friday ran 3 threshold miles on the roads in Carolina Beach. Splits were 6:25, 6:18, 6:19. Felt a bit better than the last time I tried a harder tempo run, but I still didn't have what I would call my top end gear.

I think part of this is that I am still recovering from the high mileage of the summer, followed by a grueling 30 mile ultra in the Appalachian mountains Labor Day weekend. Recovering in the sense of being able to tap into those higher end yet controlled paces as I was able to better do during the spring.

But late Monday afternoon was a different story as I ran another quasi time trial through the 6k course in the Carolina Beach State Park that we will be using for our inaugural Cape Fear Flyers Monster Dash. Running 95% on trails (some of which consist of loose sand, or are literally covered in six inches of water) I laid down mile splits of 7:02, 6:41, 6:22, 6:32.  And felt like I was cruising at a fairly hard but not too strenuous pace and effort. Was pleased afterwards.

Took the older kids through the course then later at practice. Told them my time, and that its the current course record. Sarah correctly pointed out that I was the only one who had run it so far. They enjoyed being out on the trails and in the woods. Mixed in several one minute bursts of race pace running. Got back to the marina parking lot just before dark.

The weather really cooled off the past few days. What a welcome change from the warmth and humidity. Even put on a long sleeve shirt and gloves running Sunday morning in the State Park with Amie. Took her through some real water logged spots on the trails too. She toughed it out quite well.

Playing the fall race calendar by ear, and slowly upping some mileage. Doing some calf/ Achilles exercises and stretches to try and heal up my lower left leg. Perhaps it is slowly paying some dividends. The negative side effects of the sport we love.

Which helps us all appreciate the runs we do get in all the more.