10.31.07

spin

Posted in Uncategorized at 9:01 am by Joan

I think Marc’s blog entry, Who Are We?, deserves a full post in reply (rather than a mere comment). The question of identity - group or individual - is bigger than how do we want the little world of running to see us, name us, label us (?). To me, this identity question is a uniquely American conundrum. We are a nation of image-obsessed self-promoters who spend way more time projecting ourselves than we do being ourselves. Sure, I’ll work with Dave on a front page for this blog … a bio page where onlookers can click and read what we want the world to know about each of us, what image we want projected … but there are no stats or statements that can reach the core of my identity, or yours.
How’s this for me:

Joan Nesbit Mabe … 1996 US Olympian, former UNC distance coach, professional runner for New Balance from 1984-2000, PR of 4:30 in the mile, 32:04 for 10k … even as I type in these facts I am pausing before each selection; I am writing to the audience of runners who may be reading this. To me, this is inauthentic. Might I write this, instead?

Joan Nesbit Mabe … BA and Master of Arts (UNC) in English, thesis on Zelda Fitzgerald, spent time after graduation traveling the South making a film on “The Meaning of Life” (which I did do in 1989, the one year I was injured). Favorite line of poetry: “Do not go gently into that good night; rage, rage against the dying of the light.” (Dylan Thomas)

Or this:

Joan Nesbit Mabe … stay-at-home mom, volunteers in the classroom and after school for a local youth running club, CC Pacers, enjoys taking gourmet cooking classes, sings in the choir. Recently served on the Chapel Hill arts council and will be the guest speaker at the Women’s Center this February.

Don’t you see? Each of these three bios projects a totally different picture of who I am. Perhaps that is why so many CAC members refuse to blog (or maybe they’re just slack … heh, heh … wanted to see if anyone is still reading). No one wants to be pigeon-holed.

Last night my daughters and I went around the circle and told what gifts we thought the fairy Godmother had bestowed on each of us - another form of labeling. For instance, we agreed that Rosie received the gifts of music, sense of humor, and peacemaking. For me, it was decided I was relentless and reliable.

My girls were saying the same thing about me … but using two totally different words. Which way should I spin it?

How do we want to spin CAC?

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10.30.07

Who are we?

Posted in Jeuland's Musings at 10:36 am by Marc

I have a lot of random, loosely connected thoughts about running going through my head these days, as I suppose should be expected before a big race. But after a “tuning” workout this morning (3×800 at a quick but controlled pace) on the Bolin Creek paved trail, Joan and I chatted a bit by the side of her pickup truck about various and sundry things, and one element of our conversation made me think…

It started when Matt Sciandra (former runner with the Fleet Feet squad) commented to me that he thought our team blog was great, but that we perhaps should have some official site too, so that the outside world could know us better and find us more easily. Joan and I were thinking this morning: but what is the identity we’d want to project? The club of runners we have assembled here in Carrboro is really unique in many ways. For one, we are not just runners; we have normal jobs and run because we enjoy the hard work, competition and camaraderie. It has been fabulous for me to discover a group of people who think of running in such a balanced way.

I have been reading a lot of material posted on the internet lately about the resurgence of distance running in the US, and how it is particularly happening in the marathon. Now this may be a lot of pre-trials hype (something akin to jingoism in the running community, getting the troops fired up for New York), but I do agree that there appears to be an improvement in the quality and depth of the marathon field. Many of the people who talk about this resurgence emphasize the role that running clubs play in it, with the team running, sponsorship, coaching, medical and other things they provide. There seems to be a great bit of truth in this line of argument.

Our CAC identity, however, seems to be a good bit different from that which is touted around these discussions. The most important distinction seems to be that we are people who live typical lives who happen to run and do pretty well at it. Even if I were good enough to do it, I would not give this up for one second to go run with the Hansons clubs or something like Zap Fitness, or Team USA in Mammoth Lakes.

But here’s a challenge for the CAC members…what is our identity? If we were going to project some image of ourselves what would it be?

To get us started, here’s a contribution: on Saturday, I will be out running loops around Central Park because I love it. Is that why the others will be there?

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10.28.07

Types of Races

Posted in Uncategorized at 8:04 pm by Diana

In my experiences, there are 3 types of races:

1) Fast races that just seem to happen. They feel good, you feel strong and smooth, and everything is hunky-dory. These are amazing and don’t happen often enough.

2) Fast races that HURT. They are hard, take every ounce of your energy to stay focused and propel yourself forward, and are worth every single second of your fast time. These are satisfying, but it takes a while to recover once you managed to cross the line.

3) Other races. This is a catch-all categories for the mediocre, the painful-yet-slow, and the races you wish never happened. These races can be fun or just plain embarrassing.

For me, the Pumpkin Run fell into category 2. It was painful. More painful than a race has been in a long time. My legs were burning and screaming in agony after the first mile, but I knew that I was running fast, and that was motivation enough to keep pushing (oh yeah…and there was Joan coaching and yelling and prodding and supporting right next to me, behind me, and in front of me the whole way!). Here’s to 5 more weeks of workouts to work toward a category 1 race in Ohio…

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finally, a fall race!

Posted in Uncategorized at 2:24 pm by Joan

I thought it would never get here: fall.

But, sure enough, the weather finally cooled off and we were able to run fast (with out worrying about dehydration :). There’s nothing like zipping around a 4k trail loop to wake up those XC racing legs.

Congratulations to all CAC athletes for a fantastic sweep in the 2007 Pumpkin Run.

The men went 1,2,3,4,5,6, with breaking the course record. Jason ran 11:58 (old course record was 12:13), followed by marathoner-turned-cross-man, Brent Ferrell (also under the record) in 12:06. Tyler Johnson rounded out the top three with his second race of the day [Tyler ran a solid 15:06 for 5k the morning of Pumpkin]. Counting two warm ups and two cool downs … plus the 9,000m of racing … Tyler, what was your mileage for the day?

Our women went 1,2,3,4,5, with the top four coming in under 15:02 - last year’s winning time at Pumpkin. Plain-shirted Tori Botticcelli (who will sign her CAC contract in January) truly blazed the trail in 14:29, with Diana Rancourt’s 40-second course PR bringing her home in 14:33.

Full results are here.

Next up for CAC is Marc Jeuland’s Olympic Trials marathon Trials in New York City; undergrad, Brock Phillips’ UNC Club National championships in Bloomington, Indiana - both on Nov. 3rd. Then, on Nov. 10-11, a slew of CAC racers in the North Carolina half-marathon championships at the Outer Banks (OBX), along with our older crew … who really should be age-graded against the young pups …. heading to Richmond, VA (John Hinton and Kim Certain in the 8k); and Wilmington, NC (Rob Benjamin for the Battleship 1/2 marathon title).

I’m starting to get excited about Club XC nationals, folks.

Let’s keep it rolling!

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10.25.07

Last years Pumpkin Run, last 100 yards….

Posted in Uncategorized at 10:21 pm by Rob

Getting ready for a little pain this Saturday…..

(Jason not pictured, as he was too far ahead)

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10.23.07

Interview with Diana Rancourt

Posted in Interview at 12:13 pm by Dave

Tell us a little about yourself, Diana.

Such a broad inquiry! I grew up an only child in Santa Rosa, CA and graduated from Montgomery High school in 1998. Given that my parents are originally from Vermont (mom) and Maine (dad), I decided I wanted to go to college on the East Coast to explore my roots a bit. I decided on Amherst College and graduated in 2002. When I made that decision, though, I didn’t know at that point that my parents would leave CA! Had I known that, I may have been swayed to go to Berkeley instead…

Currently, I’m pursuing my PhD in clinical psychology at UNC. I received my masters in the spring, so if all goes well, I have three more years until I do my internship, at which point I’ll be awarded my PhD. I’m specializing in children/adolescents, and do research examining the influence of peers on adolescents’ adoption of risky dieting behaviors.

When and how did you get started running?

I was always interested in sports, but somehow my mom always managed to miss soccer sign-ups! But, I managed to convince her to let me add running track to my already long list of after-school interests and activities in eight grade. I went to practice twice a week, managed to place in the city-wide meet, and haven’t looked back since. Slowly, the other after-school interests faded while my interest in running grew. I continued to run in high school (where I ran against people like Julia Stamps and Sara Hall (formerly Bei) on a weekly basis), then college. I needed a break after college and ran on my own a bit until I came down here for grad school in 2005 and felt refreshed and ready to dive back into the sport.

What types of races do you feel suit your strengths? (1500, marathon, etc)

Although I love mid-distance events (especially the 800 and 1000), I have a feeling I’m not best suited to them. After the state track meet my senior year of high school, at which I’d performed well, but wasn’t ever going to challenge Lindsey Hyatt who had been running under 2:10 since her freshman year, my coach said to me “You know, you could have been someone in the 2 mile!” Since college I’ve tried the 10K, which I find long and painful and the half-marathon during which I lose my head around 9 miles (although, neither of these experiences mean I couldn’t be good at these events). So, that brings me back to the 2 mile-ish distance, at least for track. I think Larry might have been on to something there!

What type of workout gives you the most confidence?

That depends on the season. If I’m training for xc, then something like what we did a couple weeks ago where we did 2 x Pumpkin Loop (a hilly 4k trail loop) or mile-ish repeats on an xc-type surface give me confidence that I can power up and through difficult courses. If it’s track season and I’m training for mid-distance, running a few quality 300s and 400s gives me confidence that I have my approximate race pace programmed and I only have to worry about racing because everything else is already there.

What type of workout do you like the least, but that you know you get a lot of benefit from?

I’m not a huge tempo run fan. I didn’t really have to do them in high school or college (or maybe they were disguised?). I often find them grueling and kind of uninteresting. But, I know that they can really help me in practicing staying mentally tough, gaining strength, and building confidence.

What interests do you have outside of running?

Does volunteering with the Carrboro High School xc team count as “outside of running?” I have a secret love of celebrity gossip, how about that? More seriously, I love being outside and wish I had more time to camp and hike and explore Western NC. I always keep an eye out for interesting exhibits at the NC Museum of Art. I love to travel and mourn the fact that my graduate student stipend does not really provide for international travel. I have lots of side interests (like reading, knitting, baking), but between being a grad student, running, and maintaining a healthy home/social life, I don’t have a lot of time to spend doing them right now.

How does WorkoutLog make your life easier?

WorkoutLog is great because it motivates me to keep track of everything. I have tried over the years to keep a running log and I forget, or I lose it, or I don’t record important things like if something started hurting. WorkoutLog has awesome graphs (I love graphical presentations of data!) and you can see what your month looked like in terms of training (although sometimes I don’t really want to see that!). It’s also a nice way to get my information to Joan — she doesn’t have to worry about tons of emails coming in from her athletes and she can look at it whenever is convenient for her. It has actually helped me improve my training — it became clear I was running too fast on non-workout days. Since I’ve worked on slowing those days down, my workouts are more quality and I have more to give during races.

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My “Wednesday” series

Posted in Jeuland's Musings at 9:10 am by Marc

Per Joan’s request, here is my “Wednesday” series (not all my speed work was done on Wednesdays). Joan deserves much praise for such a creative and diverse, challenging set of workouts!

May 23 - June 14: No speed work

June 14, June 21, June 27: Short tempo runs (23, 25, 25 minutes)

July 4: 4 on the 4th (20:07)

July 12: Fartlek workout on UNC cross country course 3 x (1-2-3-2-1 minutes) with 5 minutes between sets, rest within sets 45s-40s-35s). Went through 2-mile mark in 10:59, 11:04, 11:01. Total miles: 15.5.

July 19: Hills on 54 (1-2-3-4-3-2-1 minutes with jog down rest). Burning legs! Total miles: 11.

July 23: Road intervals 10 x 1000 meters on rolling road loop near cross country course (3:04, 3:01, 3:01,2:56,2:58,3:01, 3:00, 2:59,3:02,2:58). Variable rest between reps 105s, 90s, 75s, 60s, 3 min, 60s, 75s, 90s, 105s. Total miles: 15.5.

August 1: Pumpkin trail intervals “around the island” 8 x 880 (2:46 - 2:55). Rest: 90s,90s,90s,3min,90s,90s,90s. This was an “off day”, the workout felt really tough. Total miles: 11.

August 7: Tempo run (35 minutes 5:15-5:20 pace)

August 15: Track 4 x 2k hard (6:07, 6:15, 6:11, 6:02 with slow 400 rest in about 150s). Total miles: 11.

August 22: Road intervals 5 x mile on Kings Mill Rd. (800 hard uphill 2:35-2:40, 30s recovery, 85s hard float, 90s recovery). Total miles: 10.5.

August 29: Trail intervals 6 x “short” 1200 (3:19-3:24, 1:50 rest). Total miles: 16.

September 5: Trail intervals on upper loop of UNC cross country course (mix of short and long intervals - 3 x 1 lap, rest, 1 lap, 2 lap, rest, 3 lap, rest, 3 x 1 lap; rest 3 minutes). Total miles: 13.

September 12: Road intervals in Philly 8 x 1000 (before half marathon). Through marked 800 meters in 2:22-2:30, rest 75s. Total miles: 15.

September 19: AA intervals 4 x AA loop (4:10, 3:56, 3:53, 3:51). Total miles: 10.

September 26: Pumpkin trail intervals 3 x pumpkin loop (12:30, 12:15, 12:22). 3 minute rest. Total miles: 15.

October 3: Road intervals 8 x 1000 meters on rolling road loop near cross country course (2:54 - 3:02). Variable rest between reps 90s, 75s, 60s, 3 min, 60s, 75s, 90s. Total miles: 10.8

October 10: Pumpkin trail intervals 3 x (4 x cutoff loops with steady rest back to start). Total miles: 14.

October 17: Track intervals 4 x (Mile at pace - 200 rest - 400 push - 200 rest); Mile times 4:56, 4:55, 4:53, 4:53, 200 rest (45-50s), 400 push (70, 70, 70, 66). Total time for 9400 meters 30:06. Total miles: 11.3.

And Coming October 24: Mason farm 3 loops steady tempo run

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10.19.07

Nearing the end of a cycle

Posted in Jeuland's Musings at 1:09 pm by Marc

Over the next couple of weeks (leading up to the Trials), I will try to post some thoughts as I approach the end of another training cycle in my running “career”. I hope to achieve two things through this: 1) seeing how other runners and coaches react to what I have done, with the hope of learning from their wisdom and perhaps also contributing something to their own training approaches, and 2) looking back over the past 20+ weeks in an attempt to let this work and preparation soak in.

I feel prepared to engage in this reflection regardless of what actually occurs on November 3 in New York City, knowing that I am more fit than I have ever been before. I know enough from my two marathons in Chicago to realize that anything can happen in a 26.2 mile race. Truly, it takes a combination of physical preparation, mental stability and positive state of mind, and good fortune (weather and health), to really “pop” one. I am looking forward to the opportunity to do just that, and feel blessed that I have come this far.

Today was the last run before I begin my 10% reduction rule for marathon preparation 2-weeks out. What this basically means is that I cut all my running efforts about 10% over the next week. In the week leading to the race, I will cut this down much more dramatically. Not surprisingly, there’s actually some debate among marathoners (just as there is among track and cross country runners) about what exactly constitutes a good taper. I think I fall in the camp of people who would rather not cut back too much, although I admittedly start from a much lower base mileage than most. I have no doubt that many of those runners doing 100+ mileage right now will only cut back to about 80 the week before; rare for me is the non-taper week that takes me above 80 miles.

Here are some opening stats on my most recent training cycle. Reactions are welcome! More details to come later…

Weeks of running since May 21: 21

Low mileage week: 37.3 (May 21-27)

High mileage week: 84.1 (July 9-15)

Average weekly mileage: 70.1

Average weekly long run: 18.7

Number of weeks above 80 miles: 5

Number of long runs over 20 miles: 11

Number of yoga practices: 16 (90 minutes each)

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10.14.07

Autism 5K

Posted in Uncategorized at 11:18 pm by Victor

Hey everyone!

I thought I would share my unique experience I had this weekend in Raleigh. It was the first time that I had ever been so late to a race. Besides being late to the race, I had pulled an all night study session finishing a physics lab report one night before the race. I got a little confused with the directions to the race. I made it there at 8:35 ish and barely had time to register and visit the bathroom before the race started at 9:00! My warm-up consisted of jogging from the bathroom to the start which turned out to be a minute. The gun went off and my legs felt weak…like when you get up the morning after a hard workout and take your first few steps. I came through the mile at 4:57 felt comfortable but strange because my legs still felt numb. Finally, at two miles i split 9:56 and my legs were feeling more awake. I just remember seeing the 400 meter sign and I thought to myself….this is over already! I started to move and finished in 15:38. I remember smiling after the race and thinking 15:38 for a warm-up not bad. I was more satisfied with the effort than the time. I love hearing about everyones training. It has been very inspiring to me. Thanks for the great details Marc and Brent about the training sessions.

Has anyone had any unique pre-race experiences?

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I think he is ready, folks.

Posted in Uncategorized at 4:54 pm by Brent

Yesterday, I had the pleasure of accompanying Marc and Tom on a most excellent adventure (difficult workout).  Earlier in the week, Tom had written Marc about potentially doing their long run together. In his usual understated manner, Marc replied that he was going to do 30 minutes at steady pace (6-6:30), 60 minutes at marathon pace (5:10-5:15), followed by another easy 30 minutes (6-6:30).  yes, i said 5:10-5:15 pace. Undaunted, Tom agreed to run and do what he could to help Marc. I agreed to an infinitely easier task of taking splits, supplying water, and riding along with my bike.  Not a big deal to me, but I know how infinitely helpful it was when Joan did the same for me a month ago.  I even convinced them to start the up tempo part from my house, thanks to its hilly and relatively traffic-free nature.

At the appointed time, the guys strode into my parking lot, hydrated, and were off. The first mile is a nice downhill to get things going. 5:08. Rolling hills on the second. 10:22 for Marc, 10:30 for Tom. The third mile is hilly. 15:28 (5:06) M, 15:40 (5:10) T.  Fourth mile is hilly but the guys push and use a long down hill.  20:28ish (5:00)M, 20:45 (5:05) T.  At a turnaround after mile four, Tom turns early to push marc on the 5th mile and both guys run by 5 miles in about 25:39 (5:11). After 5.5 miles of great effort, Tom calls it a day and turns around.  NICE EFFORT by Mr. Kreger-it is hard to stay with the “Buzzsaw” when he gets going. Mile 6, 30:49 (5:10).  Mile seven has 100+ ft hill in it, which gets Marc breathing hard for the first time. 7 at 36:12 (5:23). solid for this beastly incline. 8 through 10 marc finds his groove again and runs some rollings hills in 41:24 (5:12) at 8, 51:50 (10:26 for those two miles) at 10. 56:10 at 11 and 60 minutes even and 11.53 miles later marc is done. 5:12 per mile pace.  2:16 marathon pace.  I think he is ready. (M and T, splits are correct to within a couple seconds) 

for your viewing pleasure:

 www.usatf.org/routes/view.asp?rID=170801 this is the map/elev. of the run marc did. (we added on to make it longer)

http://www.usatf.org/routes/view.asp?rID=170753 this is a map of two loops of the trials course

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