12.30.07

Ice-Free Running

Posted in Uncategorized at 11:54 pm by Brock

Ever since I’ve been home from school, most of the ground has been covered with snow and ice. I had one day here in Wichita when I first arrived back that it was clear, but the next day during our morning run a blizzard hit and pounded the city with 7 inches of snow and ice that has stayed on the ground since. It was great at the time and even for the first few days, but it wasn’t long before my legs started cramping up and aching from having to shorten my stride so as not to slip on ice.

It’s a point of pride for my friends and me to run outside regardless of the weather. I can take a wind chill of less than 10 degrees or even sleet, but this recent layer of snow/ice is testing my limits. Luckily the roads were clear enough today for me to enjoy my long run with a normal stride.

Next I’m off to Colorado for some skiing, where the outdoor running is sure to be treacherous. Luckily there will be a treadmill (I thought I’d never say that). I’m definitely looking forward to getting back to Chapel Hill for some decent weather and most of all even more people to run with. Happy New Years.

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12.28.07

Thanks teammates!

Posted in Uncategorized at 11:56 am by Rob

I just completed my 3rd consecutive Michigan workout last night.  While I cannot comfortably get out of my chair this morning, I feel great about the experience. 

I measured the tempo loops between intervals last night.  The first one was 2.05 miles, the second 1.63 miles, and the third 1.38 miles, making it a cumulative distance of 5 miles, and a total workout distance of 7.5 miles (8 if you include running up and down the steps).  The tempo pace was around 5:25-5:30 per mile, depending on the loop.

I feel great about the experience for one main reason: my teammates.  On the second tempo run, I fell off the pace of the lead pack with around 1000 meters left.  The top 3 guys slowed a little and Jason shouted back to me to push forward.  Brent then slowed further, to help pace me back into the group.  He also helped push me on the first mile, pacing me through 4:52, though I know he could run faster.

This is what makes this team special.  The top talent helps out the guys behind them, and the guys behind them cheer for and try to help out the top talent.  As I have said in a previous post, I truly get excited by my teammates accomplishments, and share them all with my friends in the running community.

I am not sure I had this kind of relationship with my teammates in college.  In fact, I am quite sure that I did NOT have this comraderie.  Perhaps it is because I was often in the lead group in those workouts, and not in the group behind, as I am now.  I was cheering on the younger guys, but was rarely cheered for by folks other than my close friends and coaches.  I think the greater reason, however, is that we have a great group of people in the CAC. 

When I ultimately stop with competitive running, I will remember details about splits in workouts.  What I will remember most of all, however, was moments like last night, when teammates slowed down to push me forward. 

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12.27.07

The unexpected benefits of the CAC blog

Posted in Jeuland's Musings at 3:15 pm by Marc

Over the course of the past year, I have come to experience both the expected and unexpected benefits of the new CAC blog. The expected benefits were things like: an informal means of communication with teammates, a way to get insight into their running experiences and lives, a record through which I could express both my progress and futility, and an instrument facilitating feedback and reflection on an individual and collective experience.

There were also some unexpected benefits. Some old friends and new acquaintances from far away places have reacted to a few of my posts (or Dave’s interview). Thomas Lecailler, for instance, a friend from Vitre, in France, who attended summer camp with me when we spent summers at my grandparents house there, and submitted a comment next to the interview. Or Sylvain Jeuland, who has roots from near Vitre and may be a distant relative. He is a competitive cyclist in Brittany along with some other family members (and who sent me an email after discovering me online). Donald Nguyen also has come across the blog; he is a friend from cross country in college.

Another important benefit for me is the ability to remain plugged into what is happening with CAC even as I travel around for my research and otherwise. Along with WorkoutLog, these two sites enable me to communicate with Joan regularly but also to hear about important CAC happenings, most notably the race at club cross country nationals.

A year ago, this club did not exist. I could not be more thankful for all of the efforts that keep it going, and look forward to what will come next, both as an individual, and as a member of this group. Thanks everyone for a wonderful first year together.

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speed work in December?!

Posted in Uncategorized at 10:45 am by Joan

On Monday, December 31st, CAC will begin the next phase in our training year. Everyone took a much-needed break in structured running after XC nationals, so I tend to think of this winter phase as base re-building … but it is not a strict mileage base. Oh, no, far from it. While other distance training philosophies send runners back to the roads and LSD (Lydiard’s term for Long, Slow, Distance), CAC will follow a radical trajectory of 10 weeks of maximum-effort speed work. At least I thought it was radical.

Turns out Matt Fitzgerald, in Brain Training for Runners, has discovered “my” secret:

“The most effective way to increase the number of usable fibers in your muscles is to run at maximum intensity, and the best time to do this type of running is early in the training process - that is, in the “base phase” of training - so that the added fibers may be used throughout the remainder of the training process. Incorporating maximum-speed training running into the base phase of training is definitely not the norm in distance running, but it is standard procedure in brain training.”

Ah HA!

I have been saying this for years … since 1991 to be exact, when I discovered the secret of speed from sprint coach Charles Foster, who learned it from Olympic Coach Dr. LeRoy Walker. Foster would drawl, “Joan, the fastest runner wins.” So, I learned how to execute turn-around 100m sprints (in sets of 5; timing the whole set and walking 100m recovery) and eventually came up with my seemingly crazy series of 3,4,5,6,4,6 7,8,6,4 sets over 10 weeks (note: 8 sets of 5 X 100m = 4,000m of all-out sprinting). The first year I did this in my winter BASE training was 1992 and that spring/summer I dropped my 3k PR from 9:07 to 8:51 and my 1,500m PR from 4:21 to 4:12. I made the finals of two Olympic Trials events and, though my overall mileage was low, I felt strong throughout the 5 races over 9 days.

However, I don’t believe it’s just your brain that gets trained; it’s your heart, lungs, legs, blood, and guts that get taken through the wringer.

It’s pain tolerance, pure and simple: turn-around, PAIN, turn-around, PAIN, turn-around, PAIN, turn-around, PAIN, turn-around PAIN.

Repeat.

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12.17.07

A Team Effort

Posted in Uncategorized at 12:47 am by Brock

As I left Chapel Hill this past Friday, I left a semester marked with a number of firsts: losing to El Gigante at Bandidos (the plate shard in it didn’t help), slugging through mud with over 400 other runners in Ohio, and completing the first ever Donut Challenge.

It was a different experience training with two different teams this past season. Unfortunately my immune system isn’t what it was back in my younger years, but I was fortunate enough to compete in two different national club cross country meets. Training and competing with a team is my favorite part of the sport, but also something I’ve come to take for granted. The Wednesday before we headed up to nationals, Jason jokingly turned to me on a run and asked what advice I had for the upcoming cross country race. Seems one of the few areas I have the rest of the guys beat is in racing with a team within the past few years. Sadly the only advice I could muster was turn left, which didn’t help at all.

It was great being part of a team that was providing so many other people with one more opportunity to race with a team, some not having done so for over 15 years. Luckily, the team effort didn’t end there. During Fat Week, which I participated in almost too diligently, I took on a task that I hoped would put my name up there with some of the eating greats such as Kobayashi and Joey Chestnut (possibly netting myself a few bucks in the process). The challenge: 25 Sweet Sixteen donuts in 10 minutes followed by another 25 in an hour, all of which had to be held in for at least 10 minutes.

The turnout of the event was unprecedented (and not just because it hadn’t ever been held before). In front of crowd that numbered in the double-digits (10), including Joan, Dave, Tyler, Mary, and Apartments 38B, C, and F, history was made. Unlike running, where the completion of a race typically leaves you excited for the next, the donuts did not immediately bring about thoughts of the next conquest.

After a few days, I’m wondering, is a CAC team eating challenge in order?

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12.14.07

Fat Week

Posted in Uncategorized at 9:06 pm by Joan

At the end of a season, serious runners often give themselves permission to indulge in activities they would normally forgo. Rob spoke of the weekday beers and dessert while Tori wrote of the freedom to “running whatever.” I once let myself go snow skiing after NCAA’s in Provo, Utah. And what was CAC youngster, Brockstar’s, debauchery of choice? Donuts. Yep, donuts. 50 of them, to be exact. Never one to waste time, Brock immediately began training for his next goal on the van ride home from XC nationals. Brock’s roommate bet him 20 bucks that he couldn’t eat 25 Sweet Sixteen donuts in 10 minutes and another 20 bucks if he finished 25 more in an hour … so, Brock was purchasing little six-packs of donuts at every gas stop on the 9-hour van ride home from West Chester. Stunned by this young man’s commitment to achievement and excellence, I decided to show up and support my athlete during the donut challenge  - I even made some signs to flash (”Fifty is Nifty” and “Brock those Donuts!”). Per usual, Brock did not disappoint. He crushed his first goal of 25 in 10 minutes, then manhandled the remaining 25 donuts like the true champion he is.

Brock ON!

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12.13.07

Season Wrap-up

Posted in Uncategorized at 10:49 pm by Tori

Well, now that the season is officially “over,” I was thinking on my run this morning of it in its entirety (this thought process was also helping me not notice the still lingering pain and stiffness from Saturday’s race - yes, running was still at a jog pace - which if you know me is a significant statement). - I wrote this originally on Tuesday..

So, what about this season…well, I have learned a lot and grown a lot.

First, of all cross country spikes and serious mud gripping teeth are cooL! I have never had a pair of XC spikes and those fangs were an enormous confidence booster.

Second, hills = no longer a fear. In fact, Joan, I now secretly am starting to love them. There is nothing like powering up those hills and knowing that any sort of hill thrown at me is no contest. In my self-delusion, I can now think of myself as a hill eating monster. Arggg….

3. Long car rides are do-able. Still not an avid fan, but I must say it was fun and a long time since I’ve had to do one.

4. Everything must be taken in stride. I’ve never had such a “long season” before and I’ve never had a season where I actually overcame injury to finish it out. So, that was a new and frustrating experience.

5. Lastly, I have realized how much of a runner I am, how much I love being challenged and part of a team, how good it feels to run fast, and again how much of a runner I am and that is OKAY! [still working on the running/life balance - self definition thing though].  I can’t deny that I feel most comfortable when with you all and hearing your stories and life things because I can relate and I realize that many others cannot.

I look forward to the new lessons and challenges and PRs this next season will bring…oh and I love the nicknames the men are working on giving each other…such commaderie.

What are everyone else’s favorite season moments?

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Just….Can’t…..Not Run!!!!

Posted in Uncategorized at 8:04 pm by Rob

I have always said that, if medical science proved that running was bad for me, I would quit.  I now know that this was probably a lie.  I don’t think I can stop.

I am currently in a “break” week, the first since May.  I am not supposed to run, to give my legs time to rest and get ready for the hard training ahead.  So, what do I now do to break up the stress of the day, and to give myself some time away from the family and from the stresses of my job?  I run…..

I remember Matt Kuchar, professional golfer, saying that after playing in a somewhat stressful pro tournament that he was looking forward to traveling with his father so he could rest, relax, and, well, play golf.  It seemed ironic to me that he would consider golfing a break, given this is what he does professionally.  I realized, however, that he was describing was different.  Playing with his father, away from the stresses of the PGA, was nothing but relaxing for him.

This is how I view running when we have these brief off times.  I love going out on the trails and jogging for 35 minutes on the average day.  I don’t feel the need to go fast or long, and I don’t do it every day.  I realize, of course, the need for rest, particularly as I get older, and so I take more rest days and more swim days.  What I realize most of all, however, is that there is nothing as liberating to me as running.  There is no book I can read, no food I can eat, no beer I can drink, and certainly no athletic activity I can participate in that gives me the feeling that pounding the trails does.  The cliche is true for me: it is an addiction.  I need it to feel centered, feel off-balance without it, and would give up sleep and food to have it.

The tragic death of Ryan Shay and some other lower profile runners early in their lives (my track coach, for instance, who died last year at the age of 47, while running) has made me worry at times about the safety of this sport.  I sure hope noone comes out with a study that says it is unquestionably unhealthy to run.   My mental health would take a big hit if this were the case.

In the meantime, I will take my easy week, run when I need to, and enjoy those weeknight beers and desserts.  They may not be quite as satisfying as running hard, but I will make do……for a little while.

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12.12.07

Effort in Amsterdam

Posted in Jeuland's Musings at 2:21 pm by Marc

This morning I ran my first hard workout while on my current road trip. As I was trucking around the Vondelpark in Amsterdam (a 1.5-2 km long pencil-wide haven in the middle of a densely-packed European city), I thought of a few things. First, I told myself that whatever difficulty I was having at any given moment in time had nothing to with what my CAC teammates ran through in Ohio. That gave me some added motivation. Second, detracting from that motivation almost as quickly was the thought that I was running alone, without any of my teammates to push me. Luckily, there were plenty of bikes speeding alongside of me, and some were just slow enough to try to keep pace with.

In some ways, this city seemed like the perfect place for someone like me who likes to bike rather than drive, but in too many ways, I also long for home. True, about one in every two people living in the city rides a bike to get around, but also true is the fact that it seems like about that many people also have smoking habits, and some do both (smoking and biking) at the same time. That’s much less enjoyable for me. The air in the hotel corridors and at breakfast (everyone likes a post-breakfast smoke it seems) was positively noxious, and by this morning I had started coughing. I am glad now to have moved on to the Hague, which is the more straight-laced version of the Netherlands. They even have a wood nearby which I will explore during my run tomorrow morning.

I hope everyone is recovering well!

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12.11.07

effort is all

Posted in Uncategorized at 1:50 pm by Joan

They say a picture’s worth a thousand words … well, this photo of Brent expresses what is essential about CAC’s first-ever National Club cross-country championship: effort.

Every single CAC athlete on the men’s and women’s team ran as hard as they could in West Chester, Ohio on December 8, 2007. What more could a coach ask for? We didn’t line up our fastest team of men … Marc is post-marathoning, Devin is RRO, and Tom was taking his law school exams … but we certainly took a team with the best of intentions to run their hearts out. The women ran to exhaustion as well, earning a happy van ride home (I told them 9 hours in a van is a looooooong time if you don’t race well).

My only regret is that I misjudged the caliber of the field, perhaps setting the team up for disappointment. Looking at results from the last 5 years of club Nationals, there was no way to predict 50 men’s teams and 32 total women’s teams. I had hoped for two top 10 finishes … and was initially disappointed with 17th (women) and 21st (men) … but, I must say now after having a few days to let the week-end sink in, I am truly pleased with this first-year team’s performances. I am already thinking about next year! It takes three years to get it right: one to gather information, another to practice implementing what you’ve learned, and a third to get it right. It took me years to get it right; when I was an “elite” athlete I can remember many a middle-of-the-pack race when I was straining to see what was happening up front.

That’s where CAC is right now … middle of the pack … straining to get up front.

AND training to make the jump. I see it in Brent’s face and I saw it in each and every one of the Club XC racers this past Saturday. I am proud and humbled to coach this group of high caliber men and women.

view results: http://www.usatf.org/events/2007/USATFClubXCChampionships/schedule.asp

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