ETG of Fort Wayne

You Sly Devil You....

2006-06-08T01:33:00.000-04:00

regional 1600 picture

2006-05-29T00:45:00.000-04:00

This might be one of the coolest pictures I have ever seen.

3 Rivers 12K 2006

2006-05-27T16:38:00.000-04:00

Here is the group we had out at the 12K....Casey wasn't there for the group picture but we somehow fit him in there.

Mans Best Friend

2006-05-08T00:42:00.000-04:00

2006-05-07T22:53:00.000-04:00

Hello all. This is the first time that I've posted on this blog, even though Casey told me a very long time ago to start posting. Outside of running, I'm pretty lazy. Anyway, I finally felt the need to post on here for a few reasons. First off, thanks Mitch for the ridiculous picture of me that you posted. I really appreciate that. Next, I want to give a much deserved congratulations to Eric and Casey. They both had huge races down at the Mini yesterday. I was at the race cheering the guys on (and helping Eric and another friend with some pacing during some tough stretches of the race). Watching them up there cranking it with some studs made me very proud to be a member of the ETG, as well as a friend of these two guys. Again, well done.

The Mini wasn't the only good race in town yesterday though. The Butler Twilight went down last night at IUPUI, and IPFW turned in some nice results. I want to express how proud I am of the job that the IPFW men did last night in the 5k. Brandon Reichert ran a gutsy race in his final collegiate meet and came away with a solid season's best in 15:55. Wes Kuhn also raced very well and fought to a PR of 16:35. Garret Bradtmueller also raced, and though he wasn't able to match his effort from last week's meet, he ran with some heart (like he always does), and I'll never fault anyone for that. I have thoroughly enjoyed coaching these guys this season, and I look forward to coming back next fall for some more fun.

Finally, I want to say how excited I am about the upcoming summer. For the first time in a long time the ETG will be training together at full speed. Everyone is healthy and looking for some big miles. I have been clicking off some solid miles lately and am feeling like my old self again after a rather disappointing winter. I'm really looking forward to making my racing comeback here in the next few weeks (it's been WAY too long), and I'm hoping to step it up a notch this summer. The ETG will be a big part of that. Here's to a big summer.

Wonder Boy

2006-05-06T00:56:00.000-04:00

Eric and the 15k

2006-04-20T19:55:00.001-04:00

Eric recently travelled down south in his quest for the Indy Mini to run the 15k portion of the racing series. He finished second overall with a time of 50:11, right behind former Bulter University star (and sub-14 5k guru), Thomas Frazer. The pace went out fast rolling 5:19's through the start of a semi-wet course from the nights rain before. Former Taylor University star Gabrielle Rop was also in the race, but unfortunately his shoe laces came untied around the mile mark and he was forced to slow to tie them, thus throwing him off pace. Eric paced a 32:06 on the six mile mark and crossed the 10k in 32:48, making him wonder the accuracy of the course mile marks. In the end his side cramped slightly and Frazer took full advantage leaving him ninteen seconds back, but a full fifty seconds ahead of his teamate Olly Laws (another Butler stud). No t-shirts were given, but a hefty seventeen dollars was shelled out to the race organizers. Good thing Panera bagels where at the finish for him.

VTG: Back on Track

2006-04-20T19:55:00.000-04:00

The workout for this coming Monday will be back at North Side at 5:30. It's once again time to hit the oval. Many of our runners are recoverying from races, once again congrats to all the Boston runners, or gearing up for the mini. Since we are two weeks out, I thought it was time to break back into the half marathon training mode with a 8 x 800 workout. However, instead of active recovery (which I am a huge fan) we will be doing full rest. The rest should be around three minutes between each set. The 800's will start at goal pace plus ten seconds, decreasing ten seconds per mile for each set of two. If your goal is 8:00 per mile then your first two will be in 4:05, the next two will be in 4:00, the next two in 3:55 and the final one in 3:50. We will follow up the workout with an easy two mile cool down. If your coming out for the first time, I may limit you to six sets depending on your fitness level and goals. Once again great job to the Boston Crew and I hope to see you all out this coming Monday.

Also, I am still looking for someone who would want to lead a Tuesday night group doing the same workouts. If you know anyone interested please get in contact with me so I can give more people options on the VTG workouts.

Gone For Stories

2006-04-19T19:58:00.000-04:00

I am currently in the process of getting stories from all the Boston runners, and I will be posting them on this site in the coming days. Look for them soon.

VTG: Hills and Thrills

2006-04-12T19:17:00.000-04:00

After a long debate, we came to the conclusion that more than four repeats would be extremely tough to do this early in the running season. Especially since my estimate of 1k loops ended up being closer to 1200's. We also talked about how last year we did this workout later in the season and started with three sets, but if I remember correctly it was after a mid-summer peak and we were starting to build back up for the fall. Anyway, the weather was glorious, with a subtle wind blowing through the last stretch after the second set. Once again the turnout was big, with many new faces and old familiars making appearances. A great day for running a tough workout. Two things I want to say about that run before I get into the workout for April 24th. The first is don't be discouraged if your body feels more sore after doing that workout, or if your times were not where you wanted them. Grass/trail running is much tougher than the flats of a track. Your legs got stronger by just running that workout. Also, that hill is tough and the workout was a strength not a speed workout. You build leg drive and lung capacity through hill intervals, while keeping the excess leg turnover to a minimum. Great job with keeping the recovery intervals slow, too.
As for the workout coming up April 24th, this will be a moderate interval workout. We will run 8 x 800 meter intervals with decreasing recovery, increasing pace. The first two will be at half marathon pace with 800 meter recovery, the second two will be at 10k pace with 600 meter recovery, third two will be 5k pace with 400 meter recovery, and the final two will be 3k pace with 200 meters recovery. This is design for building a kick and getting used to performing faster at the end of runs. Completing a workout like this will make pace work a synch. Hope to see you all out there in two weeks.

Building A Competitive Team

2006-04-08T14:44:00.000-04:00

This will be the fourth year for the ETG, and I wanted to share some thoughts on our team and the process of bringing competitive runners together. The first post I ever put on this site high-lighted how we were formed, and many other posts describe our process of making the team; but today's post will describe the ups and downs of Fort Wayne distance running. We've had some good years and we've had some bad years.

Some of our runners got hurt, some lost motivation, and others switched to other venues, but through it all the core guys have kept on trucking. We are all starting to find our little running niches, as far as training approaches and racing styles. This is helping keep us healthier and happier, and times are slowly but surely dropping. Up and down we know each others strengths and weaknesses. As a team we capitalize on this when we travel to races together to optimize our maximum potential. When I look back, we only attend one big event per season as the ETG. This year, our goal is to expand our reach to other events. We are going to plan better for a series of races instead of the classic "ROP" event. This fall, the stronger runners will focus on cross, and our faster runner will rabbit to help the stronger runners to excel. Track events will consist of more events with a push to the USATF club championships. By maximizing our exposure, we are hoping to draw more competitive attention to our local elites, and thus draw better runners to the area for training purposes. We've had our fun and developed in the last four years, and now we are going to take steps to becoming a legitimate team.

Spring Break Training

2006-04-06T19:35:00.000-04:00

Most runners train all winter long and put in tons of base mileage to get into great shape for the outdoor track season. Then spring break comes along and a few runners get lazy and drop training during that time. Why would you get yourself into great shape right before the season and slack off the week before the season starts? This is a question many runners must ask themselves when they decide to make plans during the break. One idea that comes to my mind is travel time. When your on the road in a car for so long, your body gets naturally tired from being sedentary. A great remedy for this is to take short stretch breaks on the drive, get out get some air, and then get back on the road. Another issue that arrives is the lack of location and specific distances when you arrive at your destination. The unfamiliarity of running in a strange location can mess with a routine. The solution is run for time. Put on your watch and run for a time. Time is your friend in strange places because you can guess pace and plan mileage accordingly.
Spring break isn't entirely negative. It causes a "break" in routine, but sometimes it is a needed break. Mentally it takes you out of training and refreshes you for the season to come. Just make sure you keep your training up while your away!

VTG Workout of the Week

2006-04-05T16:54:00.000-04:00

Hopefully this will be the last day of brutal weather, as numbers dwindled, but spirits soared last Monday. There were points during the run when the wind would almost stand me straight upright, but the workout was still a success. Running in conditions like that get you mentally and physically tough. It was challenging, and I know everyone's times will get better for that workout later in the season by better weather alone. Here are the results and I still need a few others to send me them if you kept splits or laps.

20 minutes of 200/200:
Anne : 48's for the quick.
Mike : 39's for the quick, total laps: 12 3/4
Casey : 39's for the quick, total laps: 12 3/4
Kerry : Lap average 1:57, total laps: 10
Luke : Lap average 1:47, total laps: 11 3/4

As for next week, we are off the track on onto the trails/hills. We will be meeting at Franke Park (at the pavilion where the Firecracker 4/Zoo Race starts) at 5:30 and heading back to the old soapbox derby hill in the back of the park. We will be running four to six sets of 1,000 meter loops that takes you up the hill. I will measure it to check the distance. The recovery between sets will be five minutes. Also remember that the workout starts right around 5:30, so if you want more warm-up time then please try to get there for needed time. As the training schedule goes, this is the fourth week and I usually alternate three weeks on and one week off, so we will not be meeting the week of April 17th. An email will still go out that week updating you on the following weeks workout and location.

Also, I know some people can't make the Monday night workouts, and I wanted to know if anyone would be willing to step up and lead a Tuesday night group? I'm putting my feelers out now for anyone who is interested because I know a lot more people are interested in attending the workouts on Tuesday. If you are interested email me back and I (fingers crossed) am hoping to get a Tuesday group going the week after our week off. The weather breaking is right around the corner as the trees are in blossom, so I hope to see many of you out next Monday, 5:30 at Franke Park.

Hill Training

2006-04-04T19:17:00.000-04:00

Northeast Indiana is not well known for it's hills, but in order to get strength you need to run them. There are some hidden gems in the area, so take advantage of the information I am about to give you. If you like steep hills, then there are two really solid places to run. The first is Franke Park on the old soapbox derby hill. This is the most versatile hill in Fort Wayne because the short sides are steep, and the long side is gradual. This makes for great recovery because you can charge up the steep and recover down the long. The only bummer about this hill is the footing in some of the areas, but if you know where to run on the hill it's not that bad. The second hill is at Reservoir Park off of Clinton and Calhoun. This is the steepest hill in the area, and is around three hundred meters long. It goes up a section only to level off and go up another section. There are two sides to create a loop, too. If you can complete a set of ten without stopping then you know your in good shape. Other areas to mention for solid longer runs of gradual hills the whole way are, the Griff and Devil's Hollow aka Big/Small Block (check www.usatf.org/routes/map/ for the routes).
Good solid hill training is important right after the base phase of running because you have to have strength before you get speed. Taking five weeks to run hills after a solid eight week base phase can really improve your overall fitness, which improves the quality of the last weeks of speed in the overall training cycle.

Clark PR in Sam Costa Half-Marathon

2006-03-30T15:02:00.000-05:00

Last weekend, University of St. Francis sophomore Justin Clark ran a personal record in the half marathon, and narrowly missed qualifying for NAIA nationals by one minute and forty-seven seconds. That is right around eight seconds per mile for those of you counting. His finishing time was 1:19:27. This was his first attempt for the year, and now he is focusing on dropping back to the 10k for the rest of the season. When asked about his race, Clark commented that he went out in 6:04 for the first mile and dropped to 5:40's for the next few. The pace slowed back and he ended up hitting a 6:04 per mile split average for the whole run. Kind of ironic that his first mile was the same overall pace. Great run Clark and don't give up on this distance to early because I know with a few more weeks of down time while still hitting long runs, you can hit that needed 1:17:40 to qualify. Now actually running the marathon after you qualify, that will be a whole new experience.

Guest Post: Response to Tuesday

2006-03-30T14:47:00.000-05:00

This is exactly the kind of response I was hoping to get back. Today's blog is guest posted by another local runner who is attending Huntington University. He recently ran a 15:30 5k at NC Charlotte and a first 10k in 32:57 last weekend. If you see him you'll have to ask him about the conditions in the race (snow and twenty degree temperature change). Here is his response to Tuesday's topic heard on the run.

Hey Casey,

How are things going for you? I was reading the Blog page, and I saw your post on why Ade is feeling tired from his 16 milers. It is interesting because we just talked about this in my pre-med cell biology class, and I was assigned to talk about lactic acid and its affect on today's athlete. So, here is the biological answer to your question: As you and most every runner knows, every runner is able to do different things according to his or her physical, biological, and metal abilities. Some people are genetically and biologically able to do more than others because of various factors such as hemoglobin levels, bone density, and body fat percentage. We call this "natural ability," and rightfully so because these people already have a natural advantage over others. The reason that you were able to complete 18 mile runs, while feeling apparently better than Ade is feeling, simply comes down to your genetics and your training history, along with lifestyle factors. It has been scientifically proven that after 90 minutes of continuous running your body starts to break down. No matter what your fitness level is, at 90 minutes your body is going to start producing ATP at a slower rate. The only difference is how much your body slows down, and this is when your fitness level comes into play because people who are more fit will naturally be able to go longer at the same rate or even faster. However, at this point your body undergoes Lactic Acid Fermentation to produce energy. Lactic Acid Fermentation is your bodies last resort to produce ATP and keep your muscles firing, and it occurs by breaking down pyruvic acid to 3-carbon lactic acid. Although this process continues to make ATP, it is minimal compared to Glycolysis. In Glycolysis 30 ATP's are yielded, whereas with Lactic Acid Fermentation very few ATP's are produced. The difference in people's ability to continue at a desired pace after 90 minutes of running is the amount of ATP stored up from Glycolysis before the body entered Lactic Acid Fermentation. Anyways, there is a long answer to a short question. Hope this helps you to better understand the reasoning behind Ade's tiredness. By the way, this can be easily treated with a few dietary and lifestyle changes. The addition of a few bananas a day (for potassium), and some energy drinks would be extremely effective. Another good thing to do is to get your blood tested every now and then. Once a year would be a good idea, but if he was getting easily tired after only 16 mile runs then maybe something is going on molecularly. It's worth a shot. It saved my life back in February.

Hope to see you around sometime!
Nicholas Johnson

p.s. I got my info. from the Journal of Sports Sciences (a great medical journal!), in case you wanted to check some of their stuff out."

You don't have to go somewhere to be big or to be something, you can do that anywhere" ~Papa Fetters~

Thanks again Nick and we hope to venture down to Huntington for more runs with your crew and the MIB this summer.

VTG: Meat and Potato Workout

2006-03-29T17:24:00.000-05:00

As I looked through the information last week, I noticed one thing in particular for the workout. Only two people did the longer than 10k workout, which means one of two things: 1. You want more speedwork, or 2. Your still gradually easing into the speed sessions. The workout last week was broken down into six kilometers worth of speed and two kilometers worth of recovery for a grand total of five miles for the 5k/10 focus group and nine kilometers of speed and two and a fourth miles of recovery for a little over seven for the whole workout (not including the extra 400 and warm-up/cool down). Both the paces varied because the recovery was so little, which will benefit your training earlier by adapting the lungs and legs faster. The psychological factors are also beneficial because you will feel more rested later when you get more recovery time, which is similar to the 6x800 workout we ran with full recovery before the mini last year because everyone felt like they didn't even run a workout after the 800s. Going back to the workout we did Monday, I know that extra 1200 added on was extremely hard, and I am glad we train as a group because having other people out there keeps the motivation levels high. Our group is really supportive of each other and I know that I needed it on that type of workout. It was great seeing everyone working hard and pushing each other. The packs were amazing to see, especially this early in the year. Fourteen people attended the workout, and as the weather warms up I expect even more to come. Also, more people are inquiring about the VTG and you will see the email list growing.
I debated about what workout to do for next week, and I think it's time for a essential workout for early season training. We did a series of these last year building up from twenty minutes to forty minutes. The workout is back to twenty minutes and it is the 200 on and 200 off at 10k pace for the on and recovery pace for the off. This week will be perfect because this is the first of the backbone workouts of checking fitness progression. Your fitness level should increase each time you complete this workout through out the VTG sessions. I would like for most of you to wear a watch and keep track of your splits on this workout because it's the easiest one to check fitness. Then we will write them out afterwards (or you can email them to me). The workout will be held at North Side at 5:30, and we will switch up to Franke, April tenth for some hills and trail mix. Good luck to all of you running the mastodon Stomp this weekend and to all of you doing your last long run before Boston, too.

Debated On the Run

2006-03-28T18:02:00.000-05:00

Last Sunday afternoon for our conversation paced run, we started discussing the affect mileage has on the body. Eric was talking about how much his weekend sixteen milers are wearing him down, and I asked him what is difference between his sixteen at a slower pace compared to the ten to twelve he does regularly everyday? Why is the sixteen miler wearing him down so much? Is an extra twenty-six to twenty-eight minutes really going to deplete the body that much in comparison? I know that when I was logging mileage, I didn't get any more tired doing eighteen compared to doing ten. This is where you have to take endurance, training, and body design into consideration. Nutrition and energy expenditure are also important factors when going long. How quick does your body burn through it's glycogen stores? Depending on your own personal depletion level, you may need to intake gels or energy drinks during workouts sooner than other people because you need to keep your stores up when going long. Once the glycogen stores are depleted your body starts burning other energy sources which causes the bonk or tired feeling.
I was just wondering how much of this actually affects a person over four miles (in Eric's case), or is his mind playing tricks on him because he knows his body will get more depleted? Mentally knowing something can affect you is a negative because your mind can over-amplify the effects. The reason I state this is I always thought my body would get depleted on my long runs, until I really hit the wall and found out what tired really means. We discussed back and forth and everyone got a good laugh at the thoughts heard on the Sunday run.

Sleep and Running Performance

2006-03-23T16:04:00.000-05:00

Today's racing factor discussion is sleep and how it affects race performance. Athletes will always perform better at peak times when the body is rested. The amount of rest needed will vary from person to person, but a good recommended nights sleep is eight hours. If you increase your mileage, then you may want to increase your sleep time. I know when I am running ninety plus miles a week, I sleep a lot more than usual (around ten total hours varying from ten hour sleep sessions to two hour naps in the afternoon). Here nine of the best ways to improve your sleeping conditions to optimize your running performance.

1. Trying to sleep the same time each night will help your sleep pattern, and training rhythm. Catch up sleep on the weekends only throws your sleep schedule off its normal basis. You want to try to sleep and wake up the same times each day.

2. Don't eat big meals or intake caffeine two to three hours before bedtime. This will increase your chance of not being able to fall asleep and once again will throw the pattern of good sleep off.

3. Relax and enjoy sleeping when you lie down for bed. To many people focus on the tasks for the next day and get worked up thinking ahead all night. Your body will thank you by being well rested the less you stress during bedtime.

4. Number three applies directly to racing as you should try and focus on a good nights sleep two to three days out from a major race. Doing this will help just in case you get the pre-race jitters which are known to keep some people awake at night.

5. Take naps during the day if your body is tired. A twenty minute nap can rejuvenate the body for a great workout. Just don't use the naps to make up for the full eight hours off needed sleep.

6. If you have a mattress that is over twelve years old, then get it replaced because it can contribute to a bad nights sleep. Just like running shoes, mattresses wear out. Replace them when needed.

7. If your having trouble sleeping, then it could be a sign of over-training. Take a look at your log book and see if you've been over doing it, and take the steps to getting your body recovered.

8. Don't schedule workouts right before bed time. Your body will still be pumped up from the run and your increased heart rate can contribute to a poor nights sleep. Make sure you have enough calm down time to get that needed recovery rest.

9. When it comes to race morning, make sure your up and awake at least an hour before the race. This will help with increased blood flow and the early morning stiffness that comes from sleeping.

VTG Prediction Run

2006-03-21T18:19:00.000-05:00

I know I originally had planned to post racing topic on Tuesday, but I had to put the VTG information up after our first meeting yesterday. It was a success and if you want to know more, or be added to our group email list then email me at casey@3riversrunning.com.

This workout was designed to get everyone used to the track again, plus as a semi-hard workout for those of us who ran the Nutri-Run the previous Saturday. Seven of the eleven runners who came to the workout ran the race, and the conditions where not as favorable yesterday. The whole straight away was into the wind, and the temperatures stayed right around thirty-five to thirty-seven degrees, however that did not deter any those who came out. Ten runners completed the workout (Mike S. was still recovering from a three minute betterment of his 2005 time at the 20k), seven of which being veteran VTGers (it's great to start training with all of you again), and four being fresh new faces for the start of 2006. It's great we have new runners coming out and adding extra quality to our group. Also, thanks to Anne Duff for being able to make it out to your first run (she did all the workouts last year by herself which is incredibly tough). The idea behind the run was to come as close to possible in the distance predicted for the run. We were working on our internal pace clocks, or the knowledge of how fast we think we are running compared to the actual time we are running. When you have a good internal clock, then you can master race strategy because you will understand how the stress of a pace wears on your body. Doing this without a watch is how you learn the stress of a pace because you have to focus on how your body feels as you reach out towards a set distance. Everyone was pretty close (between .15 meters), except Mike H., Jean L., and I. We need to learn how to better in-tune with comfortable pace/quick pace in comparison to our daily running goals. I for one know that I felt good so I just went with it, and that defeated the purpose of the workout, granted somedays it's good to audible, but most of the time you want to stick to your game plan. Here are the results from the VTG Twenty-five Minute Prediction Run.
Predicted Actual Difference
James McKinnon 3.5 3.35 -(.15)
Kerry Blanchette 2.75 2.875 .125
Anne Duff 3.5 3.55 .05
Casey Shafer 4.0 4.55 .55
Brad Basham 3.25 3.3 .05
Steve Leffers 3.25 3.3 .05
Jean L'Esperance 4.0 3.5 -(.5)
Greg Smith 3.5 3.55 .05
Mike Henry 3.5 3.75 .25
Paul Knott 3.25 3.3 .05
Mike Slaubaugh* Thanks for the support and wishes.

I'm going to bounce a few ideas off of the group for next week. I've got two options depending on everyone's fitness level and goal races. If your focusing more on the quick stuff (5k-10k), then you will do one set; where if your running longer, then you will do an additional up-swing (the last half) of next weeks workout. We are going to do a modified ladder workout of 800 (400), 1000 (500), 1200 (600), 1000 (500), 800. Also, if the weather is nicer or above 45 degrees, both groups will add a 400 to the end of the session. I don't like to do to much quick speed when the muscles risk getting cold. I hope to see you all again next week Monday, 5:30 at North Side.

Two Years of Running In the Fort

2006-03-16T19:44:00.000-05:00

I just wanted everyone out there to know that today is the 3 River's Running Company two year anniversary. Two years of educating Fort Wayne locals about the joys of running, and the locals sharing even more education with us working here. A lot has changed since the days we first opened, but the foundation of the store remains the same, and that's continue to provide the best service to our running community. I have two many stories to share, but if you want to hear them come in this Saturday after the Nutri-Run 20k for cake and celebrate with us. Also, don't forget to wear green tomorrow for St. Patrick's Day festivities.

Running Performance and Mind set

2006-03-14T18:26:00.000-05:00

The previous Tuesday's post discussed racing and formulating percentages based off sample races. I've had debates with my training partners and finding an accurate percentage will be impossible because the outside factors that influence race performance. It's sad to say, but even the world record holder in the 5k is affected by outside factors of life. That being said, could a person do a study on the top factors that influence performances, to minimalize or prepare athletes for them when and if they arrive. Prime example once again is how Bekele's wife suddenly passed away, and he didn't race well for a season, so dealing with death can influence your train of thought, which affects personal mind set, in turn affecting race performance. Death is something that's completely out of your control, and is the most severe of all negative factors. Illness, injury, relationship issues (as discussed in earlier blogs), nutrition, and sleep are a few others on the main scale; along with habits/superstitions, weather, track surfaces/shapes, and a few other environmental issues that negatively affect performance on a less grand scale. Because of all these outside factors, and the shear amount of background knowledge of ever single runner in all the races analyzed, it would be nearly impossible to formulate an accurate percentage for the odds of busting a PR in a race scenario. You could formulate the data based of just numbers, and even then, I am now thinking that the percentage of setting a PR in the ideal race scenario will be lower than I previously thought (my earlier guess would have been around a 56% chance). By answering the questions, we pose more questions about how can limiting the outside factors in training, affect race performance? Tuesday's column will now be about the mental aspect of training towards a personal best, and how to train your mind by not limiting the bodies potential.

Proper Running Attire

2006-03-13T20:56:00.000-05:00

A Little Creative Writing: Creative Nonfiction Writing

2006-03-13T19:48:00.000-05:00

This is my second paper I have written for my creative writing class. Realize that it's only a first draft so I'm sure that it'll be re-written several times. The location takes place at the Central Noble High School CC course. Not too sure who has raced this course, but just try to imagine...

Racing by Sensation

Running the sport of cross country has brought countless memories to my rickety life. However intense or terrifying life might be, the memories from the fast-paced sport have given a calm and refreshing passion to my lifestyle. These are the types of recollections that will continue to travel with me for the rest of my life and prosper after I’m finished breathing on this dust ball we call “Earth”. Some reminiscences may include the close friends, fierce competition, and demanding practices during the crisp autumn afternoons. I have a vivid remembrance that many who run the sport simply overlook. The aspect of cross country running that many of the runners and competitors around the world forget to cherish is the sheer beauty of the sport’s surroundings.
Running through the woods on a nippy autumn afternoon during a race is one of the most electric feelings somebody can experience when there is a chill on your spine not only produced by the cool temperatures, but knowing there are forty or fifty more competitors racing behind you. With the wind quickly whipping past your face, tears can develop not from pain or lack of courage, but the freshness and dampness the wooded trail brings to your eyes. These are the moments the quickly moving trees and wood chips zoom past my peripheral vision and begin to blur. During a race it is highly unlikely that competitors consider anything to be beautiful on a cross country course. It is usually not until after a race that I realize the extreme amount of beauty available in the wooded trails of the course. Competition and paranoia both detract from the obvious exquisiteness that the clashing greens and browns bring to the aura of the setting.
It is tremendously vital that after doing a workout or physical activity for a long period of time to conduct some type of cooling down process for one’s body. Without this course of action, the pain and aching after battling through a race can be quite severe the next morning. Having a morning of pangs and tenderness is usually the last thing I want to encounter after a hard day’s work on the course. This is a prime opportunity to jog a couple of very easy miles through the exact same locations that were raced on the cross country course. The calmness and chilled temperatures begin bombarding my body and inner emotions. Random sentiments about the race, competition, and overall atmosphere the forest provides rip through my memory like lightning. After trotting down the marshy wet trails at a pedestrian pace, mud builds up on the bottom of my shirt and trickles down the lower part of my calves. Little did I realize, during the final sprint of about a half mile, the small tranquil stream that seeped past and branched off into oblivion. The flow of the stream oddly enough reminds me of the grueling pace set during the pursuit. My pace was swift and compact, yet I was able to surge very well through the course with reckless abandon if some of the other runners were approaching me. Even though the temperatures are cooling, moving into the earlier evening hours, the sticky and humid air is still present during the recovery run. The moist air seems to pollute my lungs during the oxygen’s dark entry into my esophagus. Every once in a while, a small swarm of obnoxious gnats gathered to form a cloud around my head and flocked my face and chest. Some of the pests splattered and stuck onto my perspiring body. It is as if the gnats did not care that I was running through their designated air space. They know their task is a suicide mission by making me feel as uncomfortable as possible. It reminded me how exciting the prize of receiving a shower back at the locker room feels. Recalling how incredibly hard it is to breathe air that is saturated with water and minuscule insects gives me the sensation of an overwhelming panic and insecurity. I feel as if I am suffocating while running. The running is only deepening the predicament. Finally, the proverbial “light at the end of the tunnel” becomes apparent right in front of me. I can at last escape this sultry mess and prepare to board the bus and embark on the forty-five minute trek back to my school. Finally out of the woods, I feel relieved and revived after inhaling the fresh air into my lungs. Thinking about the beauty of the trails and the arbitrary arrangement of greens that sprawled out in front of me made me feel full of life and thrilled to be participating in my preferred sport, cross country. I remembered the serenity of the stream, which cancels out the noisy and boisterous interstate two miles away from the course. As much as I overanalyzed the annoyances of running through the muggy air, I wonder how terrible it actually is. I had completed the cool-down run after a vigorous race. Why did I feel like my trip to this course was incomplete? Feeling my momentum shift in the complete opposite direction that I was moving, I turned around and headed back into the now dimly-lit tunnel of forest green. I knew that if I had not scampered back through the trail, I would be not taking full advantage of all the perks and benefits that were offered. The same sensations came back even stronger and more prominent than the first and second times I sped through the woods. I was amazed at how much detail I had missed. By respecting and being aware of nature and what it has to offer, I could generate a sense of closure to my day on the cross country course. The pure magnificence and hospitability that a small passageway can have completes the team sport of cross country by making me step back and realize that the streets, buildings, and subways were not here first. Nature was born first. The jog through the woods might in a sense have been a form of light meditation. Running was able to give me an interconnection with the many different aspects of nature including the quiet sounds of the stream, the vibrant colors of the ground and transparent green walls, and the feeling of moisture and sweat beading on my body. From that point on, every time I carry out a recovery run after a race, I absorb the vast amounts of pleasure that are included in all types of nature. Performing recovery runs in this manner not only helps my legs and body recuperate physically, it also helps restore form to my intellect and soul by the natural purification of the composed sensations I experience from the outdoors. For the rest of my life, however hectic or busy I might be, I will always take the time to accommodate and absorb the atmosphere that my natural surroundings have to offer. I will never hesitate to halt whatever I am doing and soak up the stunning ambiance nature provides. I will be racing through life by sensation.

Founding Fathers and A Novabomb

2006-03-13T19:43:00.000-05:00

It was pretty ironic that I posted about the friends you make along the way on Friday. On Sunday the four ETG founding fathers, along with Novy, united for the first time this year. The weather was gorgeous (68 degrees) with very little wind. It was great running, with some of us running seven and a half, while others went up to twelve miles. We all caught up with "the new" and shared a few stories, along with a few jokes. I can tell most of us are gearing up for a great out door season as Eric and Dan look very fit. Novy is coming off a great indoor season and his confidence is starting to shine. Blume is even turning it on early after coming off achilles tendonitis that knocked him out for nearly three months, and I felt solid even thought I've been down from patella issues. I know Eric is gearing up for the mini (he's going to hit a sub 1:10:00), Dan is finishing his senior season at Anderson, Novy is questing to the sub-16 barrier, Blume is getting back into fitness and hopes to run a solid 5k/10k this summer, and I am going after another fall marathon. We also discussed new shirts for the year, and possible designs for the classic black and white tee's (we should be unveiling them at a local race right before the parade). Things are really shaping up for our club and I should have more updates about our members in the coming weeks.

Also, if you didn't get to check out the current track and field news, then you didn't see Craig Mottram's new country record in the 2k of 4:50.76. That's an amazing time! Indoor world's results are also up, and a few highlights from the event was the men's 1500 in 3:42.08 by Ivan Heshko followed closely by Daniel Komen in 3:42.55. The women's 3k was won in 8:38 by Defar Meseret, and the men's 3k was Kenenisa Bekele in 7:39.