09.29.07

train hard, rest well, race fast

Posted in Uncategorized at 5:50 pm by Joan

CAC just put in a monster 10-day hit of hard training that should be leaving their legs torn and frayed.

There are only a few times in each season when races should be sacrificed to training and this week-end was one of those times. Mile race on Sun. 09/16, Long Run Monday, 4 X a hilly 1,400m circuit with limited recovery Wednesday, Long Run or workout on the week-end, Tower Hills on Monday (these suckers are several minutes straight up to the highest point in Chatham county - the radio towers), 2-3 X 4,000m tempo intervals on Wednesday with only 3:00 recovery, race TIRED this week-end. (5k or 8k). I hate to allow my athletes to “race tired” but sometimes there’s just no way around it. You can only truly taper for your peak race; all other rests are planned breaks in training to allow for absorption.

I was/am impressed with how hard most in this group can train … but the real test will be in whether or not these same athletes who train hard can rest well. If you’ re one of those cats who is addicted to fatigue, then my training will break you. You MUST rest well to race fast, especially after workouts that bring you to your knees.

Here’s a very well-written explanation of how absorption works from Runbayou:

http://www.runbayou.com/OptimalRest.htm

In the end, cumulative training without proper absorption is like beating a dead horse, er, runner.

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09.25.07

Tower Hills

Posted in Uncategorized at 10:30 am by Diana

Yesterday evening, Kim prepped us for the Tower Hills workout by saying, “If you come up with any good coping strategies, let me now, because I have yet to find one that works.”

I think I have her answer.

Now that I have been initiated, I would prefer to think of Tower Hills not as a workout, but as a bonding experience.

I think this is a nice reframe.

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09.20.07

Success vs. Failure - which is which?

Posted in Uncategorized at 5:22 pm by Tyler

I have the honor of being Facebook “friends” with Josh McDougal, NCAA XC and track star at Liberty University, and recently noticed a powerful note he had shared with the Facebook world. I’ll let his note speak for itself…

————————————-

2007/2008 Running Goals

12:45am Tuesday, Sep 18

This entry has everthing, and at the same time, nothing to do with my running.

As I am currently setting goals for my SR year, I have been looking through my journal entry’s from last year, to see what I want to do differently during the upcoming year. I was just looking through one of my old journals, and I came across this entry I had written last February. I had the privilege of sharing it with some campers at Jim Ryun’s Camp this summer, and in light of that thought I would put it up here for everyone who so chooses to read.
First, before I post the entry let me give some quick background info.

This entry came during one of the darkest moments during the hardest time of my life thus far. I scratched this entry out on a piece of paper while killing time during a long lay over in O’Hare International Airport on the way back from a disappointing race out in Seattle. At this time, I had just become aware that my running had become my identity, it was no longer something I loved to do, it had become all that I was, something that I used to try derive satisfaction and meaning from for my life. In light of this fact, and with a string of utterly disappointing races behind me, I found myself completely drained of happiness, motivation, and purpose.
So there I was sitting on a bench all alone in one of the most crowded airports in the world, for the just about the first time in my life sincerely wondering if running was still worth it to me. It was right then after months of running 100 milers per hour in the wrong direction that I turned around, cried out to the Lord, and did two things that I sadly had not done much of for the past several months. I prayed, and I opened up my bible, and asked God to speak to me. Afterwards I took out a piece of scrapbook paper and just let it all out. This is NOT a sermon, or even a planned lesson, its just the wild ramblings of a desperate individual who was at the end of his rope. In fact like most areas of my life this entry ends not with a complete solution, but with more questions.

Thoughts - 2/11/07 Chicago IL - O’Hare International Airport.

May I learn to accept my successes with as much humility as I do my failures, and may I never confuse the two.
Looking back over the “learning experiences” I have had in my life. I am stunned to find that success was never (at least at the time) associated with the results or outcome. It was in these moments of “failure” that I have learned the most, these most, these moments of failure that strip away all traces of my foolish pride, and lay bare my true self. It is in these painful moments of candidness that I see myself for who I truly am, and not for who I truly think myself to be. Contrarily, it is in these moments of “success” that I see myself for who I truly think myself to be, and not for who I truly am. Which leads me to question. Which is the true success? Which is the true failure?
Though I may succeed in the eyes of the public I fail to see who I truly am, and in fact only reinforce a false image of myself. Where as, when I fail in the eyes of the public, I get a true glimpse of who I really am. Which I now come to see is worth so much more, for then I can get a gauge of who I truly am, and some degree of learning takes place, which is not the case with my successes.
Its strange that I have never noticed it before, but my most monumental “successes” have usually followed in the footsteps of some of my most monumental “failures.” Though this is a two way street, for most of my monumental “successes” have lead to some of my most monumental “failures.”
How can something that leads to success be called a failure ? How can something that leads to failure be called a success ?
I know I’m not the only one who suffers through this vicious cycle. As I read the Old Testament I see Israel time and time again rebel in the good times, and repent in the bad. It doesn’t seem like they learned anything from their successes or failures, and apparently they never learned to distinguish between the two.

I know that the Lord has great plans for my life, for my running career. Heights I have not reached yet, though why would the Lord allow me to “succeed” if it only drives us apart ? Why wouldn’t he allow me to “fail” if it brings me closer to him ?
I think the Lord wants to bless me, though it is more important to him that the state of my heart is right with him.
For me to reach the heights the Lord desires for me to stand upon I must learn find a way to learn from my successes as I do my failures. I must learn to be as close to the Lord in my successes as In my failures.

HOW DO I DO THIS ???

———————————–

This was not the last of my struggles, but merely the turn of the tide it you will. The point where I realized my problem and in desperation began to fight. The fight is still a constant reality in my life, my running still becomes my identity at times, and as such is an idol in my life. It is a constant struggle, but I keep fighting, I press on. Currently I’m where the apostle Paul was at when he said. “But one thing I do: Forgetting what is behind and straining toward what is ahead press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”

Currently I’m about to embark upon my final athletic year here at Liberty. I’m not sure how it is going to turn out, but I’m looking forward with great expectation to the journey. I know there will be joys, struggles, victories, and defeats along the way, but for my part I will try and embrace them all with the same spirit of humility, and learn from one as well as the other. Sure I’d love to win nationals and even make the Olympic team, but if that is my driving passion behind every step I take this year I will have to look back over the past year and call it a failure, even if the goals I set were attained. My one goal for the year is to be able to look back over my SR year, and with the same level of confidence that Paul while looking back over his life in 2 Timothy 4:7 say “I have fought the good fight, I have finished the race, I have kept the faith.”

Its going to be a great year!

- Josh McDougal

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09.19.07

fantasy marathon

Posted in Uncategorized at 10:07 pm by Joan

Hey all you marathon fans, check out this flocast article by Carolina track man, Nathan Shopay:

http://www.flocasts.org/flotrack/articles.php?u=17565 

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09.18.07

My goal race

Posted in Uncategorized at 7:46 pm by Rob

I continue to be inspired by my CAC teammates. I am still in awe, quite frankly, that I am a part of this group. 3 years ago, when I started running again, I was desperate to find a group to train with. I remember asking the coach of Tim Surface and his group if I could train with them, and was told that I was welcome to join, but would likely be 25-30 yards behind them on each interval. I think this was probably true, but it left me a little depressed and down at the time. It did not leave me deterred, however.

After getting beaten soundly by John in yet another race, I asked him who he trained with, and then joined up with him, Dave, and of course Joan. I came home that first night so excited to be a part of this team, and I felt a comradery soon that I had not felt since college. To then witness the formation of the CAC and the incredible influx of talent has been even more unbelievable. I realize at times, when I am telling my running friends about the exploits of my teammates that I sound like a proud family member, because it seems that I talk about the group more than about any of my achievements.

This being said, I am looking forward to the Battleship Half Marathon in November.  It does not attract the Kenyans or the 65:50 talents like Marc, but it has been a very special race to me in the last 2 years.  I ran it at the pedestrian time of 75:30 two years ago, but won the race.  It was an amazing experience to run alone through the town, following the cop car and hearing the crowd cheer, hoping that I would not collapse or cramp up.

Last year, I knew the race would be different, and that I would have to run faster if I wanted to win.  I told my friend after winning in 75:30 that I thought I would have to come back ready to run in the 72 minute range if I wanted to have a chance the next year.

I thought I was out of contention for most of the race, as I trailed the leader by 25 yards for miles 2-6.  We ran together for the next 5 miles, and then he tried to drop me at mile 11.  I caught back up, then waited for the last uphill and just went with everything I had.  It was the most dead-legged and excruciating fatigue I had felt, but it was also a total rush.  I knew this was the last surge I had, and if he beat me, I would know I put everything into it.  At the top of the hill, a bystander told me I had a 50 yard lead, with 1/2 mile to go.  I don’t think I have every felt so thrilled.  I crossed the line in 72:30.  My time from the last year would have placed me 7th this year.

I had thought about that race for the 2 months leading up to it, and had known this runner would be there.  I also thought about that last hill at mile 12, particularly doing the hill workouts last fall in the pitch black at 6am on Mondays.  I decided that, if I was close to him at that point in the race, that hill would be the place to try and go for it.

Things don’t usually work out like that in life or in sports.  With this group assembled in Chapel Hill, I know my chances of winning races are remote to none.  This doesn’t dampen my enthusiasm, however.  I can’t wait for the Battleship in November, and this time hope to break 72 minutes.  With the help of this team, I think I can do it.

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Go-go gadget legs!

Posted in Uncategorized at 11:45 am by Diana

The Magnificent Mile was magnificent for some, painful for others (ahem, me). It was awesome to see the guys race and come flying down the hill (funny how it didn’t feel like a downhill when I was running), leading the field. As our women’s race started, I took a risk and pushed our little pack. At 800 meters, though, it felt more like I had rabbited the start…couldn’t I end early for having set people up so well? Obviously not. So I put my head down and tried to keep contact. Reminding myself that the end was “downhill.” I made the turn, excited to get a little help on the way to the finish line, but alas, my body didn’t feel the downhill. About halfway down that last road I thought to myself, okay, it’s time to get some turnover. <silence> Umm…body? Hello? Go-go gadget legs!! <silence> Hmm…one more time, louder now. GO-GO GADGET LEGS! <silence>

Apparently, my body was feeling a bit like Inspector Gadget on Sunday because despite my desperate internal pleas and commands and raging yells in my head, nothing happened externally as I intended it to, except for me keeping my form. Which isn’t such a bad thing.

On Monday morning I thought the long run would be a “clickety-clack” run. But despite my soreness and lingering cough, I had a long run that reminded me why I love running and how amazing long runs can be. I felt strong (although sore); I was never calculating how much longer or farther I had to go; I felt like I was recovering without feeling like a sack of bricks; it was cool and beautiful, hinting of the impending fall weather. All in all, the long run was refreshing and motivating and made up for the Inspector Gadget-ness of my legs on Sunday.

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A New Beginning

Posted in Uncategorized at 9:24 am by Tori

It’s been a pretty epic week for me, which all compounded in the Friday rainstorm.  But, through Friday’s rainstorm, Saturday’s sorting out of the rainstorm, and Sunday’s day for God with a Raleigh Mag Mile spectator-ship (and amazing weather to boot) – a lot has gone through, is going through, and has ephiphan-ied in my brain.

After all of the tumultuous thinking of the past two days, I went to watch my fellow mates run the Raleigh Mag. Mile race on Sunday afternoon and wow! Amazing.  Their performances and the small town atmosphere was so great. I normally have a difficult time watching races I want to run, but can’t, but this time I was okay just cheering from the sidelines (maybe because it was a choice and not forced – kind of). I thoroughly enjoyed be the spectator…

I watched my teammates warm up and experienced their pre-race jitters, self-motivating inner thought “babble,” and syking up; the girls’ post-race pain and analytics, worry, and confidence all thrown together.  I offered support in anyway I could, I chatted with them  and other non-running members.

I stood at the start/finish line and watched my clock waiting to see who would be the first face over that last swell behind the cop car. I loved that I would know this person, I got to cheer for this person. Glenn (Sarah’s husband) and I sized up the competitive field before each “gun” went off, but each time we would turn to each other and laugh saying, “but you NEVER know!”

I think one of my favorite pieces of the whole day and what really struck something in me was observing my coach, Joan, in her element - talking shop with the boys, and girls, giving advice and strategy plans, but also running with her jeans rolled up and hair clipped back next to her little girl encouraging her to the finish line and boy! what a kick Lizzy had!

Driving home from the race with my God music on I was thinking – wow, what a week - and with my windows rolled down breathing in that perceptable change in the weather I knew something else was changing also - a new stage in my life.

Sunday watching my team compete and being there, just there amongst them – I realized these are the people I would miss. This was my issue when leaving Boston – it was leaving and missing those RUNNING connections I had – the security and validation I felt in that world, amongst those people and that is what I was struggling with here also – missing these people – this world that I love so much and feel so safe in and a part of. I understand them, they understand me – I aspire to be better in that, they inspire me to be better in that also and in other areas of my life.  I don’t want to be complacent – Erin (my bff), I will never be just satisfied.  I am a searcher – and will be, but that is okay.  I am a searcher in other ways than the way that Erin does not wish me to be.  Thank you Trish for showing me and okaying that in me.  A searcher – I think it is the nature of a life-long athlete; always searching for something more, something better, improving yourself – it’s inherent to my nature and thus it is also what makes me the athlete I am and am trying to be.

Life goes on. Change is good. I don’t want to be one of those people and never have wanted to be one of those people that looks back at high school or the college years and says, “man THOSE were days,” always reminiscing to other times. If you are always living in “those days” then what is the point of living in “these days!”? I want to live in THESE days and make them worthwhile.  I don’t mind reminiscing and thinking of those great times, but those are those times and not what I want these times to be.

I realized as scary and shaming as it is to get “let go” from your job, it’s the best thing for me and this explains my bizarre happiness: W5 didn’t give me the option to make these times, times worth becoming “those times.” My ex-job kept making me live in “those times” and doing nothing with myself now. I don’t want that. So, on the drive home I decided and accepted that I want to live in these days with God, I want to race and cheer my teammates on, I want to get to that point of unabashed self-security I observed and admire in Joan…

and so as fall begins and the air changes, so do I. I know there are going to many struggles ahead, but I’m okay with that and for once in a long time – I feel happy.

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09.17.07

The Philadelphia Distance Run

Posted in Jeuland's Musings at 9:05 pm by Marc

This race has a nicely understated name. It sounds like it might be just another running event on an ever growing list of races and fitness events cropping up around the country. Judging by the East Africans who showed up to race, though, this race is serious. Even in Chicago I did not see such a thick pack of fast Kenyan and Ethiopian runners. And perhaps in homage to the tone of the race’s name, the first two miles felt somewhat leisurely; the world class distance runners at the front just warming up on a chilly, autumn morning.

I do not like to deviate from my pace. That is perhaps my greatest strength and weakness as a runner. I have a hard time making the surges that some runners thrive on. I also do not like it when the pace languishes too much. My goal was to run 5-minute mile pace in this race, and these athletes were not going to prevent my doing that. In the middle of the front pack, I accepted the opening 5:07 patiently, but when we started to further slow in the second mile, I started to get annoyed and parked myself to the side of the pack. Pretty soon, I found myself running in the front row on the far right side of the street, and we still went through 2 miles in 10:18. My irritation at seeing that time on the clock, however, evaporated as some subtle signal passed among the svelte runners to my left. The pace quickened, and at the 5K, we were back on my goal pace (it was a fast third mile, since we were through in 15:38). From then on, I let the twenty real elite runners in the race glide away from me, and focused on not getting caught up in the momentum of the pace change…

Before the race, I had identified that a group of other Marathon Trials qualifiers was going to try to run about 5 minute mile pace in this race, so I used that information to pick other Americans to run with. That worked until about the five mile mark, but I then found myself alone again, almost like in Grand Rapids. The rest of the race is just a memory of steady running, without the slight final fade from that 25K race in May. I am well pleased with the time the effort earned me – a big PR for the half marathon distance (1:05:50). Thanks to all the CAC runners who have been helping me in workouts and long runs throughout the hot North Carolina summer.

This is of course, only a beginning. I have another 7 weeks to go before the Olympic Trials race. There is still much to do. That has been my primary thought since the race. I think that going to Hawk Mountain in northeast Pennsylvania with my sister and brother-in-law on Sunday afternoon after the race stimulated those machinations of my mind. We watched majestic birds – ospreys, broadwing hawks, and a few other types – in the midst of their fall migration towards the south. The birds like to come down a particular ridge of the Pennsylvania, and Hawk Mountain offers bird watchers a wide view of the ridge. I became enamored with watching how these birds just ride the thermal air currents near the ridge upwards, and then glide along it, conserving energy and only flapping their wings a few times over hundreds of meters. They know when the moment is right to move.

The other impression the day left in my mind was a renewed sense of what makes running special to me. It offers me opportunities to be with family and friends in places far and wide. Whether in Chicago running marathons near my parents, or in Philadelphia staying with my sister before a race, or in some other place having traveled with my wife, the journey is about so much more than running.

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09.13.07

no thrashing today

Posted in Uncategorized at 11:48 pm by Joan

I ate a PowerBar today with my afternoon cup of coffee and the cardboardy/vitaminy taste of the almost-chocolate brought me immediately back to my running heyday in the 90’s (a long-ass time ago, I know). They say one’s sense of smell is directly linked to memory in our brains and, it’s true … whenever I smell British Sterling cologne I think of my dad getting ready to go out on a Saturday night. Old Spice was his every day scent; British Sterling was for special occasions. So, when I smelled/tasted that PowerBar today I remembered all those afternoons when I would dutifully eat half a PowerBar with a strong cup of coffee before my Wednesday night thrashings on the track. There was no thrashing today after my bar … only a nice 30 minute run on the trails. I feel like some Shakespearian character - Prospero, maybe - washed up on the beach, waiting for my fool to tell me what this all means.

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09.11.07

“Live a runner’s lifestyle.”

Posted in Uncategorized at 12:42 pm by Tori

The other week when I took a much needed rest day (which tend to be few and difficult to do for me), I walked to the local grocery store to beat my boredom and enjoy the cooler weather. There I picked up the latest issue of Runner’s Magazine and browsed through it before getting some dinner groceries.  I breezed through the main articles beginning at the back and flipping forward. I came across a particular article that had quotes and words of advice from elite athletes.  When, I got to the beginning of the article I read Deena Kastor’s words, “Live a runner’s lifestyle.” The article explains:

“Kastor started running when she was 11 years old, but it wasn’t until after high school and college that she became a world-beater. The transformation came when she moved to Colorado to be coached by Joe Vigil. “He told me that if I really wanted to be successful, I needed to live a runner’s lifestyle. There are choices you make throughout the day that will affect how you do when it’s time to run. Only then…” 

Over the past many months, but more compounded in the past few weeks has been my struggle with juggling my job and running: do I stay? do I try to work this out? should I move on to something else? switching will be failure because you can balance this…My roommate has listened and advised me endlessly on this topic while I continued to flail around, lost, in my own sea of life.

However, these words stuck with me. The following day when I went to leave work early for Wednesday practice, but to my surprise had to ask permission and was almost was denied, I thought, “I just can’t do it anymore. It will always be a struggle with this job.  Thus, is the nature of the situation and why am I putting myself through this - who am I proving to? I can get my masochist kicks in running not the battle between these two (haha).”

So, these thoughts matched with the Unconventional thoughts and the Wednesday surprise all led me to finally feel some security and direction in the next life path turn God wants me to take. “He gives us the desires of our hearts” my roommate said a long time ago - I just finally realized I have to be willing and daring enough to take them. So, where and what this new path is I don’t know, but it’s not going to be the one I’m currently on. I choose to “live a runner’s lifestyle,” whatever God may deem that to be.

[And so far the decision has been positive.]

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