Summer Track WK #3

I made my way down to Myers Park High School Track for week number three of the Summer Track Series. During third week they typically substitute the 5k for the 2 mile run. This left me on the fence about how many events that I was going to do.

As the track meet start drew closer, I finally decided on skipping the 100 and 200. This left me running multiple heats of the mile, then the 400, 800, and 5k. This wasn't a whole lot different from the previous weeks but still, the work load is pretty stiff. After all, there is still over 5 miles in hard running.

We were called to the line for the first heat of the mile. I stay with my game plan and hit the first lap hard. I pass Billy Shue during this lap but honestly was expecting him to come roaring back by me.

Lap 2 goes in the book, I look at the clock. I know I am running faster, but it isn't easy. I hear them announcing that Billy is behind me. Still the expectation lingers that he will go flying by me any second.

We come around for the 3 lap. I am just under 4 minutes. Again I hear them calling out Billy's name. I know it is possible for him to blow by me at any second. However, this doesn't mean that I will make it easy for him.

Going down the back stretch, I found the oxygen to push harder. Then, coming off the final turn, I can see the clock ahead. My arms are pumping and my legs are churning. Each stride carries me closer to the finish. Finally, I lean across the line in 5:12. This is 6 seconds better than last week and a full 12 seconds better than week one. My lungs are still trying to process enough oxygen as my heart rate slows. Wow! This was fun.

I am still recovering when we are called for the second heat of the mile. I come off the line but I quickly realize this isn't going to be good. I was not completely recovered from the first heat. My legs are churning but they feel weak. The laps click off but I don't have the energy to drive them forward. I run in the second position most of the heat but settle for 4 when a couple of guys pass me in the final run to the finish. This heat, I was slower than last week but the same as week one: 5:45.

I get a few minutes to recover while the 400 heats start. I am so luck. I am running with 4 other ladies who say they are planning to run the 400 in the 70 second range. Tom fires the gun and these ladies are gone. I was being honest with my expected 400 time. My plan was to run the 70 second time range which I did: 72. However these ladies were running like they stole something. They all ran in the 60 second range. I am last but finishing last is okay. To me, it is all about competing.

Next up is the 800. Everyone one is running in the same heat so there must have been 18 of us. My legs are still wobbly but I am determined. They created a gap but I was still trying to dig deep. One lap in I know I got this one. I start pushing harder. My legs are shaking with each stride. I come off the final turn and start looking for the clock. It ticks slowly toward the 2:30. I try to surge again but there is nothing left for me to surge with. I cross the finish line in 2:30. This is still 3 seconds faster than last week and nine seconds after than the first week of summer track.

While they are running the 200 heats, I switch out to a racing flat with a little more cushioning. I need the extra support.

The 5k is 12 and half laps of the track. Everyone gathers at the 200 meter mark to start to the 5k. Brad and Chris quickly put some distance on the field. I settle in to my spot and watch Matt and Scott battle back and forth in front of me. They are gapping me pretty good.

Six laps in Brad and Chris catch me. A couple of laps later Dan surges past me. Finally Chad surges past me. My last lap comes and I am happy to be finished. My time isn't anything earth shattering: 18:44. Later when I was looking at my splits: I realized that I ran 12 and half laps. Each lap varied on by a second – from 1:29 to 1:31.

"Shouts-outs" need to be given to Danelle, Andrea, Jinnie, and CSB for their support on each lap that we ran. When I am hot and tired, even the smallest bit of support can make me feel better. Also Jinnie took some great pictures of us racing down the back stretch.

I have to give another "shout out" to Stan. He was running on a sore hamstring. Here's hoping that he improves before next week.

Without them Tim, Tom, and the entire crew from RFYF, this would not be possible so "Thank You"!!!!

 

Sharing one thought at time,

The Cool Down Runner

On the Bike again

Nearly 2 years has passed since I have spent any significant time on my bike. After I pulled my hamstring in 2011 riding the bike was just too painful. However, with the weather man saying the Charlotte temperatures would be pushing in to the 90s, I really wanted to do some riding.

Last night, I ventured down for the regularly Wednesday TrySports group ride. I have ridden with these guys in the past so I know something about how the rides go and the course. I had no expectations of a great ride. I have only gone for a few really short rides and nothing hard.

Going into the ride, I thought it might be safe to ride with the "C" group, but then, I said "what the heck". Start with the "B" group and slide back to the "C" if I get dropped.

Mark kept the pace pretty solid and I drifted toward the back through the early part of the ride. Not spending much time on the bike or in a group ride, I didn't want my "rust" to cause an accident. 10 miles in to the ride sweat was running down my arms and off my helmet. Rolling along with the wind in my face on the bike felt awesome. We made the climb up to Waxhaw and I felt good. After a brief regroup at "Nicks", we hit the 2.5 mile Rehobeth hill climb. This would be my test and let me know if I still had any cycling legs. I rolled along with the guys as they were climbing. I felt good, strong, but winded. The regroup at the top was a much needed respite.

We then flew down the back side of Rehobeth and into Waxhaw. Here the group began to splitter into smaller sub groups. I got caught at a couple of lights on the way back and could never make up the distance.

There were three of us that rode back together. A nice little group where each of us was taking turns on the front.

Across the entire ride, we averaged a little over 18 mph. Not bad for my first ride group ride back.

Over the coming weeks, I am planning a few more rides and hopefully enjoy a few more of these sweltering summer evenings on my bike.

Everyone is welcome on the TrySports group rides. This includes TT bikes. They start at the Rea Rd store at 6:15. There is usually a "C" which rides around 15 to 16 mph. There's a "B" group that rides about "18". There is also a "B+" group that rides around 20+ and then there is an "A" group that rides over 23 mph.

The rides are pretty safe and the traffic is fairly light on most of the roads after 6pm.

Come out for an evening and check it out. I think the first Wednesday of each month is "Beer" night so after the ride, a frosty beverage awaits.

 

Sharing one thought at time,

The Cool Down Runner

Testing one’s limits

I was watching the one of the several trailers for the new Superman movie and one of the lines from the trailer talks about "testing limits". Basically, what they were saying is that to know what a person's limits are, they have to attempt to surpass them.

Sounds simple doesn't it. I just keep pushing myself until I fail and that's where my limit is.

There is some truth here but the picture is completely painted with this analogy..

As a runner, I am constantly testing my limits. I want to try to exceed them. If I run a 5:24 mile, then I want to run a 5:18 mile, and then I want to run a 5:12.

But are these really limits are just hurdles that I hit on the way to my limit.

I think all limits are linked back to two areas: mental drive and then talent/training.

Training makes me better. It makes me stronger. It gives me a better chance of achieving my goal and overcoming my natural limits. Talent, well talent is just that. I freely admit that some people are just more naturally gifted to perform certain task betters than others. I cannot throw a baseball at 100 mph. I can probably shot 5 out 10 from the free through line. I could probably hit a golf ball several hundred yards, but I would hardly say that I am gifted at any of these sports or most any sport. I will also have to admit that I don't do any training for any of these sports so I should be expecting to "rock" the world.

Then, there is mental drive. Mental drive is an intangible asset that lies within all of us. Mental drive pushes us to excel. It makes us train hard and race even harder. More than a few times, I have see exceeding talented runners that my gut says have not raced up to their limits because they lack the mental drive to do it. This may sound like a criticism but it really isn't. I recognize that training hard and pushing their bodies just isn't a priority for them. There is nothing wrong with going through life this way. By all accounts, they are leading perfectly happy normal lives. But boy sometimes, I just wish they could see what I see and made the effort.

When I started writing this piece, I thought I knew what I wanted to say. However, as the words flew down and out my finger times, on to the key pad, and in this blog post, I realized something even more important.

Maybe the real limit factor in exceeding our limits is not mental or training or talent. Time is really the limit that we all "but" our heads against. A very few individuals actually earn enough income from their said sport full time. The rest of us fuel our love of physical activity around families and work primarily.

In the end, we all test our "limits" within the confines of the lives that we lead. Being happy, healthy, and enjoying life is what it is all about.

 

Sharing one thought at time,

The Cool Down Runner

The almost Stan’s Workout

Tuesday was week 2 of the Summer Track Series at Myers Park High School. I must say that it was a blast. There were a lot more people running this week than last week. If I recall correctly, the number of people running topped 110.

That's an amazing total when you consider this a small event with minimal advertising for it. I guess "word of mouth" still carries a lot weight among runners. At least this is how I will frame it.

Days after last week's workout, my quads and hip flex were still sore. I feel that I can expect nothing less based on how Tuesday night's workout went.

Stan told me that he was planning to run all of the events – starting with the 100. A 100 meters, it has been forever since I last ran 100 meters. Honestly, I don't even want to recall.

Jeff and I swap lanes just before the start. Whether I ran in lane one or lane seven, I don't see my time being any different. Tom shoots the gun, and everyone is tearing down the track. I mean everyone. I was last in an outstanding time of 16 seconds. Stan gets me by at least a second or two.

Next up is the mile. I hit the first lap hard and then start slow slide down hill. I finish in 5:18 which is 6 seconds better than last week. Tim is a little slow gathering the cards for the results, and I finally ask Matt to give Tim my card. The second heat of the mile is lining up.

I jump in the back and head off. Jamaar, who I have not seen in months, rockets off the front. I end up 3^rd or 4^th after being passed in the 100 meters. I wish I had more to give but it wasn't happening.

I am turning in my position card when I realized that there was a 3^rd heat of the mile. I wasn't paying attention so I didn't realize was that Bobby and Stan had jumped in to this heat.

They both looked strong and pushed each other to the finish.

Stan's up on me by one event now so I need to get back even. Bobby says that he and Nicole want to run the 4x100 relay. I quickly tell him that I am in. We get one other person and we are set.

I don't know where we finished in the 4x100. Running the relays is always special because it is the only event where everyone works as a team.

Next up was the 400. I don't know how many heats were run but it was a lot. Stan started in lane 1 and I started in lane 2. Stan pulls even with me by the 100 and slightly ahead of me during the 200 and 300 meter sections. I had my doubts if I could catch him but coming off the 4^th turn, I found another gear. I just barely got past him at the finish while running 72 seconds.

This was a cool battle to the finish and racing against Stan made it even more fun.

Following the 400, comes the 800. The previous week, I knocked out a 2:38. This week, I ran a 2:33. I am not even sure where this 2:33 came originated. It was seconds faster than I ran in the mile.

Now, it was on to the 200 before the 2 mile. Clayton and Stan joined me for the 200. I never realized these two have a lot of good leg turnover. I ran 35 seconds, and they were both well in front of me.

Finally, the few, the proud, those running the 2 mile wondered on the track. Dusk was in full swing by now, so I left the sunglasses on the side lines.

Running the 2 mile should be easy – right? I mean; it is only 8 laps but it is 8 laps tacked on to the end of an already exhausting workout. We start and the guys quickly really stretch things out in front of me.

I am feeling okay but not great. I make it through the first mile, and I am starting to gauge my effort. 4 more laps are just in front of me.

After the first lap no one passes me and I don't pass anyone else. I settle into my place and just a 100+ meters or so in front of me is Billy.

I round the last corner and run an 11:33. I walk around to let my heart slow and let my breathing catch up.

The time is getting close to nine pm. I gather up my stuff and head toward my car. I am tired, and my quads are hurting already. They didn't even wait the customary 24 to 48 hours before the onset of DOMS.

Now, I need to give my legs a few days to recovery and to think about next week. I might be doing the same plan, but next week the final event is a 5k rather than a 2 mile. I am just wondering how much into the "well" that I want to go.

To find out, come out to Summer Track next Tuesday night and find out.

 

Sharing one thought at time,

The Cool Down Runner

 

 

 

Yeomen’s Workout

The last of May and throughout June, Run for Your Life puts on the Summer Track Series at Myers Park High School. Having missed all of summer track last year, I made plans for returning this year. Running on a track has always been a mystery for me. I never ran track in high school or college so running around the paper clip oval intrigues me. But for some reason, I have a love/hate relationship with the track. I enjoy the shorter heats and the multiple heats, but I hate the oxygen debt that my body endures while running them.

In years past, I focused just on running the mile heats. However, Tuesday night, I ventured out of my norm. I ran multiple events of different distances and just see how I would do.

I started off with two heats of the mile: 5:24 and 5:45. I went out way too fast on the first lap running a 75 and then 2:33 for the half. The second lap a monkey started jumping on my back. By the third lap, this same monkey was jumping on my shoulders. On the final lap, he was jumping on my head. I was just happy to finish. Maybe a minute later, I jumped in the 2^nd heat of the mile. I just tried to relax and run it. The 5:45 seemed a lot easier than the 5:24.

Next up was the 400, I was in lane 5. On the start I launched off the line but by first turn those guys had made up the stagger. I thought this is going to be ugly, but I actually surprised myself and ran a 73 second quarter. This was the fast quarter that I have run in years.

I followed 400 with the 800 in 2:38. Gathering at the line, I looked across and saw Anthony Famiflietti. As a group we left the starting line together. By the first turn Famiflietti was already pulling away from the group. Talk about feeling slow. He looked like he was launched out of a cannon going down the back stretch. The thought actually crossed my mind "I hope I don't get lapped in the 800". I am coming to the line to complete the first 400, and I glanced across the track. Famiflietti is already more than half way down the back stretch. Well, at least I will not get caught in the 800.

Watching him run is just amazing.

I would like to thank Stan, Aaron, and David for some infield laps between the events. This really helped keep my legs loose while waiting between events.

Finally, around 8:15 it was time for the 2 mile. I just tried to settle in. My legs were tired. I was pushing very close to 13 miles. After the hard running from the 400 and 800, this actually felt pretty easy. I wasn't trying to push. The first mile went down a little slower than I expected, but the second mile felt good. Actually, I felt the best in the 2 mile of any of the events the entire evening. Strange as it may sound, I guess this means that I am just a distance kind of guy. I had a very respectable 11:36 for me.

Next week, I will be back, and I am thinking of adding the 200 to my list of events. I know that I'll get crushed but who cares. It is fun to do something different.

 

Sharing one thought at a time,

The Cool Down Runner