July Training

Wow

Again WOW is pretty much how my training has been going. Well I'm back to fitness from 2 years ago and it's just the right time to have a good build up for this fall and going into the Olympic Trials in January.

Last couple of weeks...

20 x 400m avg. 66 seconds.

10k tempo/race ran 31.02

next day/sunday 16mile progressive long run- total 1.31- last 3 miles 5.30, 5.38, 5.18

tuesday- 6x mile with Cody Hill and David "Greenhorn" Marino help. avg. 4.43 per mile

friday/today- 6 mile progressive tempo- fast first mile 4.59, 5.08, 5.04, 5.03, 4.58, 4.46

feeling very good today after the workout and ready for more! my next races looks like sept. 5th Park to Park 10miler Denver, CO, sept 17th The Great Cow Harbor 10k Northport, NY, Oct. 3rd USATF 10 Mile Championships in Minneapolis, MN.

I know for a fact that i'm going to be extremely ready them and it will be a lot of fun seeing what I can do in them.

Oh yeah, it's nice to hear Paul Michaels is back in colorado and i know that Banana Hands Hayfer is back running and Aucencio is back racing this past weekend at the classic 10k! Plus, American Distance Project is starting to really form now with Scott Simmons being in town for a couple of weeks. We now have Chris Barnicle, Renee and Austin Baillie that are moved into town for the group. More to come about the group the closer we get to Oct....

Tommy

Foot healed and running underway!

Good news last week, the bone in my foot has healed nicely, and I was given the ok to gradually start running again. The very first run went surprisingly well, not only with the foot but also my fitness and just the awesome feeling of running that I've missed. Since then, I ran two days, took a day off, ran two more days, and am swimming today. The runs themselves have been 20 - 40 min, plus the Incline yesterday. The legs and foot are a bit sore, but that will keep me from doing too much too fast. It's a good kind of sore that should keep getting better. I can't wait to get back to running my favorite trails with friends again.

There were some awesome performances by those who raced the Classic 10k this weekend, especially considering how competitive it was! Nice job Tera, Shannon, Adrian, Adam, Robby, Tommy, and Matt. Sorry if I missed anyone.

The High and Mighty

So I have been meaning to post about this subject for some time now but could never really convince myself to put it out there on the internet where I can never take it back. However, after my most recent experience my mind has changed. I think it is time we adjusted the rules of trail etiquette when it comes to horses. As it stands right now all shall immediately yield to the high and mighty horse should one encounter one on a trail. Now I recognize that this is a safety thing for the rider as startling a hours could be potentially dangerous. I do not refute this fact but the part that rubs me wrong is the attitude that the riders have during these unfortunate encounters. Just about every time I have been forced to yield to the almighty horsemen, the horsemen has hardly been gracious and has more frequently spoken to me in an annoyed manner suggesting that my very presence has ruined the whole day's ride or more often than not they have scolded me for doing something improperly. I have been chided for failing to not announce my presence on the trail soon enough then in the next instance was scolded for alerting the riders too loudly. Now I ponder, how should one announce one's presence quietly from a significant distance? I have also had the unfortunate occurrence of crossing paths with the "noble" beasts while in the midst of tempo runs where maintaining a certain effort is kind of the point. On two separate occasions I have been forced to stop and follow the horse slowly until the rider could find ground suitable enough for him to allow the horses delicate feet to leave the trail. I felt like asking the rider if perhaps it would help if I were to lay down a bed of rose petals for the horse to trample. Please note that both of these instances occurred in areas of the trail where the sides were merely flat tall grass.
This brings me to my next issue with horses, the condition of the trail. Running down a trail that has seen any significant horse traffic is a miserable experience. Not only is there concern about having to actually encounter a horse and deal with the riders and their attitudes but the trail itself is pretty useless. Just about every time the footing on the trail is absolutely terrible because of all of the hoof-prints. Now I conceded the is little or nothing that can be done about this but the other, more offensive, ways in which horses ruin the trail do have solutions. I am of course referring to horse urination and defecation. Running down a trail where horses have recently passed is always an adventure in bounding over puddles that could qualify as small lakes of urine and tip-toeing past mounds of feces large enough as to worthy of being given names like so many mountains. These factors combine to make certain trails virtually impassable via any other mode of transport than the horse and this is why I take exception.
Are there solutions to these problems? Yes, there are. Perhaps a runner should just learn where the horses are and avoid those parks. This is the de facto solution that now exists but it is a shame because it limits access to great areas to train such as the Garden of the Gods, Bear Creek, and Greenland here in the springs and I'm sure countless others throughout the state. Perhaps we should just ban the horses. While this solution suits me alright it is however rather unfair to those who prefer to recreate on horseback. No, the solutions I propose are this: 1. we can keep the same rules about yielding the right of way on the trail but we need to establish a set etiquette about how to alert the rider you are approaching and how quickly that rider must clear the way if need be. Also, if the rider refuses to deal with the runner in a respectful manner he or she can expect to receive no respect back and this is to include a cease to waiting for the horse to move. 2. While little can be done about the ruined footing or lakes of urine, horse owners should have to pick up thier horses feces, immediately. We expect dog owners to immediately scoop and carry away their dog's "business" and those piles are at most 1/8 the size of a good horse deuce. While not all dog owners follow this (that's a whole another blog itself) it is the proper etiquette and without it our trails would be riddled with old crusty dog turds, which coincidentally is what the trails of the Garden are like with horse deuce. Now horse owners may not fancy hopping of their steeds to letdown there to fill up a plastic bag (or two!) mid-ride but it wouldn't be long before someone invented a receptacle that attaches to the horse or saddle to catch such things in action thus eliminating the need to dismount. Heck, there may already be such a thing I don't know I'm not a horse person. That's it, two little changes to the accepted trail etiquette and I feel that we would have much better trail interactions and for that matter trails themselves.

Rolling back into action...soon!

Time for an update. It's been a fun summer so far with some time off work and cross-training in the form of swimming, biking, and hiking the Incline. Also, some friends are visiting from Baylor and Harvard so it's literally a houseful of runners and there's always something going on!

Last week, I saw the doctor for another x-ray. It was a 4-week check-in (total of 10 weeks). The bone is healing beautifully and looked great. But just to be conservative, he's giving it two more weeks. Most likely, I'll start running then! In the meantime, I can keep doing what I've been doing. My foot is a bit sore in that area, so I'll use the time to stretch and strengthen my feet and ankles and cut back on the extra support in my shoes. I'm grateful it has healed so well since it could have taken much longer or not healed at all. I'm a little anxious about change on the horizon, even if I'm looking forward to it, but there's really no need to worry or rush. Just enjoy the journey.

What lightning?

I have had quite that last few months, having officially graduated from PA school, passed my boards and now have the sole daily task of finding a job :( finalizing wedding plans and training :) As newly graduated and currently unemployed, I realize now what it would be like to have running as my full time job and it is pretty sweet. Although, it is a testament to everyone who works and runs because I have lived both and it takes a truly dedicated runner to run after a long day at work, or get up before the sun rises to get your run in. So hats off to all my employed friends!

I ran my first 5k since Club Cross a few weekends ago and it was bittersweet. David and I went into the race with a plan based on current fitness and I ran right on pace. While I was happy I ran to plan, it was hard to see my final time and realize how far I am from my 2008 year. I know that I have to start somewhere and now I know where that is. Thanks to Andy Rinne and his garmin for pacing me throughout the race, it was greatly appreciated!

Wanting to work on some speed I planned on running the Boulder Track series 800m last night. I left from the Springs and it took about 3 hours to get to Boulder due to pouring rain, flooding and rush hour traffic. I stressed the entire way up to the track and became increasing disappointed as I realized I was going miss my race. On the drive up I heard from Jay that they had postponed and were waiting till 6:45 to call the meet due to lightning strikes in the area. I had a glimmer of hope that I could still race after driving for so long. However, as I pulled up, the track officials were packing up and my heart sank. As Jay and I stood discussing the situation in the drizzle, we met a gentleman who had also driven up from the Springs who was hoping to run the 800 in preparation for the Master's World Championships next week. I told him I was considering jumping on the track anyway, I didn't see any lightning and we were here weren't we? Upon discussing my racing goal, he offered to pace me, as did Jay and his coworker. The track official then walked up and started to lock up the track and for the second time that day, I was crushed. However, our new friend talked with the official and convinced him to leave one gate open which we promised to lock up as soon as we were done. We left for a warm-up and on the way, met another rain soaked runner and invited him to our little race, he agreed and we proceeded with our warm-up.

Before toeing the line, the guys and I discussed my paces and who would be in front, next to and behind me. We started off with a plan. I haven't run an 800 competitively since high school but it was like I had never left it. The 800 is beautiful because it's tactical and fast and it brings out the competitive runner inside. We raced around the track, ran pouring down, spikes slipping on the flooded track but surrounded by 3 wonderful strangers and my fiance. This is what I run for, for these moments that seem surreal. As I hit the last backstretch, I went, and it felt so great that by the homestretch I picked it up, arms swinging, water flying, guys urging me on and came in under goal! I called David (my coach) and told him that I wanted to integrate quicker races into my schedule. I realized tonight that I was built for this, and while 5K's are fun, they are nothing like the thrill I get from the 800 and 1500. Thank you to Mike Wolfe, the Runner's Roost guy, Jay's co-worker Ryan and to Jay, who is always there for me when I need him. We'll see what future training brings, hopefully some new speed, continued health and maybe some PR's. Happy running!

Long time

I don't think many people would be super excited about running a marathon in 97 degrees. But I absolutely can't wait! In just over 7 weeks ill be toeing the line at the World Championships in South Korea for my first major race since January.
yep, January. For someone who would race every weekend if possible its been a tough year. Coming back from multiple foot surgeries hasn't been the easiest thing I have ever done. But I do think im a LOT stronger physically and mentally from the experience. I literally worked my butt off in the gym (its WAY too small right now!) in my time off and its paying off big time as I get into the full swing of marathon training. I didn't lose nearly as much fitness as I expected.
I know a lot of people don't think cross training does much but I'm a believer. I guess we will find out come August 27th.

Peachtree. wooooo!!

I spent this year’s 4^th of July the same way I have the past 2 years – strolling 10k down Peachtree street through the heart of Atlanta with some of the fastest runners in the world. The Atlanta Peachtree has been my favorite event by far since graduating college and this year’s edition didn’t disappoint. I’m not sure if it’s the southern enthusiasm for the 4^th or returning to the state I went to college, but I always seem to turn a corner at this race. This year’s Peachtree didn’t exactly go as well as the previous two, but I still came away satisfied with the result.

During the first half of the race, I was extremely worried it was about to turn into a disaster. Unlike 2009 and 2010, my legs just didn’t feel quite right from the start and the conditions were triggering my allergies. By 5k, I had lost considerable ground on the lead Americans and was probably around 35^th place overall. The second half of the race is mostly uphill and really saved my day. The leaders were long gone but I was able to catch a decent amount of people and managed to sneak in the top 10 US finishers. Although I don’t feel as though I had a particularly great race, I was very pleased with where my strength was. I think I’m in decent half marathon shape and am now looking for a race to see if I can pr.

USA Nationals

Thank you teammates, family, friends, and Adidas for all the kind words and excitment about us racing the USA National Championship. It was a wonderful experience.

Working up to this race I was having the best workouts of my life and feeling amazing. Since Stanford I focused on training with two small races that served as workouts to keep my racing mood fresh. My best workouts were 12x300 and 6xmile. The 300 workout started at 57 and worked down with the last one at 49!! That was the fastest I'd ever run a 300 at sea level so I was a bit shocked that I hit that. The mile workout was the one I posted about previously that wouldn't have been possible without Cody, David, and Adrian. The week before the race I ran a mile on the track at Boulder, which I was hoping for a really fast time but it wasn't so I had a small panic moment that I wasn't ready for Eugene. Apparently, I was fine but I turn into a head case at times.

I flew to Eugene on Wednesday and hung out with Ali and my friend Ed from Charlotte. I ate dinner with the Charlotte crew and enjoyed a peaceful night at the Super 8 (unlike Ali's night that you will have to ask about, crazy story) in Springfield (supposedly it's not the nicest side of town but no one tells you this until it's too late). Thursday, race day, was the normal routine of a shake out run (on the Prefontaine trail), sitting in the hotel catching up on crap TV, finding food, and napping.

The Race. I felt amazing before the race except for a few tears from nervousness and uncertainty. On the line I knew I was ready for a great race and to be competitive and I must have been thinking too much because the gun went off and I ended up near the back of the pack. Ahh! I about panicked at 200m since I was nearly last, but remembered that there was still 24.5 laps to go and that David told me NOT to be too fast on the first few laps. So I slowly worked to the middle of the pack by 500m. I was worried about my position again after the next lap when many of the girls I typically race with were 10m meters ahead and separating from the group I was in. I listened to my splits and decided I was ok and going to stick to the plan on 78-79s laps and let the other group go. The group I was in was stacked with good girls too and we've worked well racing together before and with so many laps I had time to adjust later. I was a bit fast at the mile at 5:10, but was perfect at 5k with 16:27. Up to this point the race seemed to be a bit physical with girls jostling of positions, bumping, stepping on the inside, trying to pass on the inside, and clipping spikes. When did the 10k become so violent? Anyway, the pace was consistent and the second pack of girls came back to us. With a mile to go a few of us broke off and tried to thin the group. At 600m to go I picked up the pace and with a lap to go all I could hear was David yelling that I had to go. I finished in a 73 (which felt like a 60) to get a personal best of 32:55!!!

I was thrilled once I could stand straight again and comprehend what just occurred. I couldn't believe I just placed 8th and broke 33 minutes. Wow. I felt like I was living a dream and couldn't stop smiling for a few days.

It was so nice to have so many friends, teammates, and previous coaches at the race cheering me on. Thank you all!

Congrats to Ali, Nicole, and Kristin for having great races too!

It was also really awesome to have Eron and the Adidas crew up in Eugene too. They provided the AdiHaus to hang out at, which was decked out with tv's, video games, a pool table, a basketball game (ask Ali about this too, she add a new competition with the McMillans - we may have to have a shooting contest), basketball court, couches, and snacks. The decor was cool since it was posters of the Adidas athletes and the new Adidas apparrel. We got to meet many of the Adidas staff and athletes. The had some fun runs as a group on Friday and Saturday. The Friday run was "Run with the Pros" for local high school runners, which they all kicked Ali and I's butts as we slowly trotted with post-race legs. Saturday was "Girls Run" with Jen Rhines leading it and it was in honor of Grete Waitz. Both runs adventured through the Pre Trail, which was very pretty and soft. Thanks Adidas for everything!

P.S. I have pictures to post from the race, Eugene, and from the AdiHaus, but I'm having computer issues so it may be in a separate post.

It's Been One Crazy Year

Well it's been quite a year, a very very long year. A lot has changed in my life over the last year personally but things seem to be settling down finally. I'm still in gunny, still coaching at Western State, and still running but those are probably the only constants in my life.

As far as my running is concerned I'm not totally over the foot injury that put me out oct-feb but I'm darn near there. I've been running since the last week of February but it's been very low mileage, around 60 per week because my foot seemed to act up whenever I went higher. However, just recently it has started to feel a lot better and I hit 92 miles last week. Still a far cry from the mileage I would prefer to be doing but it's progress. Right now I'm pretty sure I'm dealing with tendinitis in the tendon where the bone is that I had a fracture in. It seems to hurt only post-run and is always ready to go by the next morning.

As far as racing goes, I ran a couple races during the outdoor season, all pathetically slow, but that was expected after missing so much time. Now that I am able to run decent mileage I hope to get fit quickly and may do a race or two on the front range between now and the end of the summer. My main focus is just to get the foot to 100% and be able to sustain some solid mileage through the summer and fall with the big races coming next spring.

In non-running news, I'm don't think any of you know but for work outside of coaching I run a handful of websites and I am in the process of launching a new site. It's not finished yet and my Gunnison web designer (Josh Eberly - a sub 2:20 marathoner) at Run Sleep Design is still making changes to it. The site is called You Review It and I'm really excited about its potential.

On a side note, props to our girls who ran the 10k at USA's, Alisha Williams, Nicole Feest, and Cassie Slade. And Big props to Cassie who placed 8th and got the marathon Olympic trial qualifier. Oh and not to be forgotten, Tommy Neal (originally from my home state of Missouri) ran a marathon Olympic trial qualifier also.

Olympic Trials Qualifier!

I raced at Gary Bjorklund 1/2 marathon 2 weeks ago and was able to hit a big PR and qualify for the long time goal of qualifying for the Olympic Trials. I was a extremely cool experiences when I went to Duluth, Minnesota try and catch the standard. The morning of the race was raining and pretty chilly with what was going to be an good tail wind all the way in to Duluth. Which I knew were prefect conditions to have a shot at running 1.05 or under.

When the gun shot off I went out with the top guys knowing that if i was in the front i would be able to sore out pretty easy who was going to work together to hit 1.05 and under. after about 800 meters it was pretty clear that the lead pack was going much faster then I fancied which was like 4.30ish (I went through at about 4.48). shortly after that a group of about 14 Americans formed that were trying to run the standard. I was in front leading the group through about 9 or 10 miles and I believe we were about 49.24. That was about the time everyone pretty much started to pull away or fall off. I kept it pretty even and felt good but didn't want to make any big moves and keep from blowing up the last couple of miles. I kept holding on and went through the last mile marker and checked my watch for the first time to see where I was and how fast I needed to go to stay on pace. I knew I was close, but I didn't know how close I was until I hit the final turn. I looked up and it still said 1.04 low and I didn't know if I could make it in time to go under 1.05. I put everything I had into the last meters trying catch every second I could. I finished looking up at the clock that said 1.04.58, but there were a lot of questions I was asking my self after that. I didn't know which timing pad my foot crossed with the timing chip, when it crossed, which foot had the chip on it, or the big clock was right or if it was a couple of seconds off. All those things were going though my head and I was just hoping... just hoping that i was lucky enough to do it.

Luckily my former roommate Nate Jenkins and a old missouri friend Adam McDowell was there and is a super awesome guys to calm me down a little bit. when we finished cooling down I went strait the to computer to see my time and... 1.05.02 :( I was kind of bummed but at the same time i PR by over a min. and I know have a new coach! I wasn't on dead end street. I am really close and with the right direction I will completely rock out the next race for a qualifier. Nate and I where hanging out and I called some of my friends and family to let them know the good news of the race, but the small let down of being 2 seconds off. I was saying the results are not official yet and the could change, but I didn't think anything would change. All during the day I kept asking Nate, "do you think they will change the results?" I would again agree and also say, "yeah, i know it's very unlikely." I checked for like the 10th time and I said 1.05.00! I asked Nate if that put's me in or not? we checked USATF race entry and there is another guy that qualified with a 1.05.00 which means i'm in!!!! Nate and I jumped around, hugged, then we talked about how special it is to go, compete at the trials, his 7th place finish last time and how there is nothing like it to run in the race. First race I have ever hit a standard that I was training for and wanted so bad to get. It is one of those unforgettable moments I will always have.

Enjoy the dreams that come true, because time doesn't stop and you might not get another chance.

Thanks for all you the facebook messages, text, and phone calls.

Tommy