The Young College Mind

The Current Running Red Foxes
(photo courtesy of greg masto's facebook pictures)

College Running

I was your typical freshmen in college. I thought I knew it all, trained the bare minimum and lived for racing. I listened to my coach and got hyped up for every season only while I was finishing up whatever season preceded it. I was sick or injured at the end of almost every season and barely ran over the summer much like what Tim Broe talks about in this video. Actually, as I listen to it now, everything he is saying is basically how I was except I didn't go down to Australia to realize things. I realized everything while abroad in Alicante, Spain in September of 2005 at the end of a year long lower back injury. I came back telling myself that I didn't want to be a good runner, that I wanted to be the best I could be for now on.

Since that point I had to battle the College running scene. If you have experienced it then you will already know what I am going to say. For those of you who don't I will try to explain the scene the best I can. Basically it is a battle every day. Every day you have someone on your team who is feeling great that day and they want to push the run. After a brief name calling session (i.e. "Let's just pick it up, just a little." or "Don't puss out on me now!") you match the pace. Same thing goes for workouts. Recovery or easy days are far and few in between with an easy season completely out of the question, but college distance runners are expected to somehow. It has been proven impossible to run at top form for all three season. Something eventually gives and it is usually your body or your school work (and school work is a whole other dilemma).

However, upon returning from Spain after a year of serious thinking I knew what I had to do. I had to up my mileage (avg. 20-40 to 50-60) and take the easy days easy. Taking the easy days easy was very hard and I usually ran those days on my own or with a person who I could yell at to slow down (yeah, I know, bad. Sorry!). I watched my times come down to near respectable times (8:35 3k and 9:09 3k steeple) and I felt great. I trained over the summer and was dedicated. For my 5th year I had the goal of running well during cross country and outdoors. It was a hard concept for my team to understand and my coach, but god bless them, they went with it. I also had the luxury of living off campus and a busy schedule so I had a lot of time to run and train on my own and when I didn't I had Matt there who had similar goals and training philosophies. This rubbed many people the wrong way and others just said that it probably wouldn't work. My mom thought I was too skinny and that I was killing myself. My teammates did not like that I'd show up for a workout day after missing a few runs due to student teaching and I'd direct the workout and try to get them to do it my way. I understood everybody's' feelings but I knew what I had to do.

In the end, I went against the grain and I put 100% into it. It worked for the most part. I ran 14:42 in the 5k and got in some great base training for the first time in my life. Today, I still feel the effects of that training. But, the whole reason for this post is because I was talking to a former teammate about training and I felt as if I was preaching the Lydiard ways like it was an unknown concept or theory. I have only come across Lydiard's theory on training in the past few months, but since January 2006 I have more or less have trained this way (except for the higher mileage). I was trying to tell my ex-teammate to run based on feel and not by splits. That everyone needs to run off of feel or else they be over-trained or a poor racer that doesn't know what it feels like to run 4:45 back to back. I felt like some of the words were lost on him who is a good friend and was a great teammate. I know he was being as understanding as possible, but I know that it's hard to concider Lydiard when in the college ranks because every day there is some force to take you off of your plan. Kudos to all of those that have ever executed their plans to success. Actually, also to those who have failed, as long as you went at it 100%.

Training:
Wednesday:
Duration: 00hr 31min 00sec
Distance: 4 miles
Comments: Early run. Felt ok.

Thursday:
Duration: 00hr 32min 12sec
Distance: 3.5 miles
Comments: Didn't eat enough today and felt light-headed. Had to turn back way early. Will try again tomorrow.

Upper Body And Leg-Speed (edited)

Upper Body

I recently purchased two books about Lydiard's training. While I am waiting for them I have been reading as much as I can find on his training. I found one article of his lecture in Japan. Here he said a lot of the same, but one thing that struck a chord with me. It was his comments about upper body strength. He said that you should'nt do anything to build muscle since muscle is heavy and you don't need the extra weight in your arms. He mentioned that Lasse Viernen had almost no upper body muscle. So, should you or shouldn't you do pushups? Answer that question in the poll to your right.

My personal opinion is that I notice I run stronger when my arms are stronger, but now that I look at it, I am not running effciently when I run with my arms. I am slightly forceful when I do it, pumping my arms to pick up the pace or kill it up a hill. Lydiard, I assume, would be against this. He calls for a smooth arm swing in which your fist graze the side of you hips while using the least amount of energy as possible. I have been trying this and it is forcing me to lower my hands and this feels a bit ackward now, but I will give it a try. I am going to lay off the push ups for now and stick to core excersises.

Leg-Speed

I have also been wondering about how or when to push the pace during this base phase. I know some runs need to be faster than others, but where do steady-state runs and progression runs fit in? I was reading some things from Mcmillanelite, which is Lydiard based, and he was saying that they (Brett Goucher-I ran against him in the 10k at Jr. Nationals. He lapped me 3 times. He's a good guy I met him when I was visiting Hakon at Stanford.) did steady-state runs and leg speed drills once a week during base, but in Lydiard's lectures he mentions that leg-speed is to be done in the cordination phase. So I am confused. Hopefully someone can clear this up with me, but I will re-read his lecture that I have.

Training:
Sunday:
Duration: 02hr 01min 11sec
Distance: 16-17 miles
Comments: Felt awesome. Gradually worked into my pace. Ran an hour out on the Honolulu Marathon course avg. about 7:30 pace (I am guessing). On the way back my last several miles were 6:23, 6:15, 6:19, 6:23, 6:31 (hill), 6:33 (hill), 6:21. I wasn't pushing the pace just running comfortably.

Monday:
Duration: 00hr 42min 56sec
Distance: 4.5 miles (Very hilly- Aeia Loop Trail)
Comments: Had stomach issues. I'll leave it at that.

Tuesday:
Duration: oohr 30min 44sec (am) 01hr 30min 02sec (pm)
Distance: 3.5 miles (am) 11-11.5 miles
Comments: Morning run was relaxed and slow. Afternoon it took me about 30-45min to feel ok. Ran on the bike path.

Getting Back In The Groove

5:30 am Turkey Trot Style

Sorry for the lapse in posting. We all know the story. Work gets crazy, holiday festivities come around, etc. Again sorry.

To make up for it I will just update you with my running and a link to an interesting opinion from someone.

Training:

Tuesday:
Duration: 01hr 18min 47sec
Distance: 11.5 miles
Comments: Did some fartlek for 25 min (around Ford Island). Felt recovered from the long run.

Wednesday:
Duration: 00hr 30min 31sec
Distance: 4 miles
Comments: Ran with Kristine. Felt good after first time pushing in a long time.

Thursday:
Duration: 01hr 30min 00sec ??
Distance: 13-13.5 miles
Comments: 10 mile Turkey Trot. Ran it as a steady state run. Felt great the first 6-7 miles. Had to be conscious not to dig deep the last 3-4 miles. Averaged sub 5:50 pace/ mile. Was really happy with my time.

Friday:
Duration: 00hr 45min 23sec
Distance: 6 miles
Comments: Felt awesome after the workout the previous day. Keep the run as a recovery run.

Saturday:
Duration: 00hr 15min 10sec
Distance: 2 miles
Comments: Slept in and ran before bed. Been eating like crap and I have a long run in the morning so I kept it short to get more sleep.

Motivation

(click on title above.)

Motivation

We can get motivated from the most unlikely sources, with the most unlikely mediums. For instance, Aerosmith's "Dream On" gets me going to the point where it gives me goosebumps (or chicken skin as it is called in Hawaii). Or, better yet, reading John L. Parker, Jr.'s Once a Runner (I am reading it for the first time now) or watching Without Limits. But, it is the unlikely sources that we don't even consider that sometimes are the ones that inspire us the most.

I recall a certain one of Kristine's comments prior to the beginning of my training. It was a harmless comment, but it cut through me clean like a hot knife through butter (or margarine, whichever you prefer). One morning we both were downstairs after a run and she observed, "Your calves don't look as defined as they usually do." Now, again, that might seem harmless, but, in my own opinion, long distance runners are defined, well, by the definition of their leg muscles. Just look at this picture above by clicking on the title. Yeah, that is what I thought. Anyways, my calves are shaping back into their old form and I am looking for other ways for motivation. Hopefully these observations remain at bay for now. I'll stick to books and music for now.

Updates

I am feeling my 20 miler a bit lately. I am not sore, but just fatigued. It also doesn't help that I consumed a large quantity of sugar this weekend. Anyways, I started my run out slow and was struggling so I took my own advice about starting off slow and increasing the speed steadily throughout the run. I continued at a comfortable pace for a little while and gradually picked it up. I probably started at 8:30/mile pace and struggling at first, but got it down to sub 7:30/mile and feeling very comfortable by the end of it. I tacked on an extra 20 minutes with my girlfriend, which was a great finish to a presumably worthless run. Is any run worthless? I guess that is another post.

Training:
Sunday:
Duration: ooh 31min 05 sec
Distance: 3.5 - 4 miles
Comments: Felt weak from all of the sugar I ate all day. I did my run in the evening so I could sleep in a bit.

Monday:
Duration: 01hr 18min 53sec
Distance: 9.5 miles
Comments: Read above.

If Mottram Can't Do It Than No One Can?

Click on the title to watch part 1 of 3 of Craig Mottram.)

I came across this video about a year ago and it is very inspiring to see a person who respects Africans as much as he does, but who's whole goal is to conquer them. To me, that is admirable. I also enjoy this since it gives an inside perspective of one of the top distance runners of our time. Part 1 focuses more on the 2005 World Championships and the 2006 Common Wealth Games. Basically, this guy has some balls to go after such fast runners and not to show any fear like many people do.


Ultras?
Yesterday I did my long run with some of the HURT guys. I stumbled across them a few months ago. This is a group of runners who do /train for trail ultras. They are training for the HURT 100, which is a 100-mile trail race here in Oahu at the end of January. On my Thursday group run I mentioned how I LOVE trail running and they suggested that I talk to a guy who runs with them sometimes. I spoke with him and he wrote me off and said that they are two serious into their training and that I should wait until February to run with them. Well, being as stubborn as I am, what do you think I did? Yup, I went out Saturday morning to see what exactly it was that "I didn't want to do".

The race course and all of the trails go straight up and straight down the mountains here. We started at 6:00 am and 5 hours and 20 miles later I officially finished my longest run ever. Actually, I found out that ultra guys do a lot of hiking/walking. I wasn't prepared for that at first, but saw the importance of it, especially if you are going further like one of the guys that I was running with (he was doing 40 miles that day, NUTS!). My legs do not feel that bad as of this post, but the bottoms of my feet are a bit sore. We'll see later how everything feels in 2-3 days. Also, it was very enjoyable, both the trails and the people. Actually, I found the people very interesting and very down-to-earth. I have a new profound respect for ultra runners in general and for the HURT guys/gals too. I probably will do this every other weekend for strength.

While running with them I did a lot of contemplating in my head whether or not I think I could finish a 100-mile race. After finishing the 20 mile loop in a fairly fast 5 hours I felt comfortably tired. I know this would only compound loop after loop and would be especially tough running through the night, but I think I can do it. I don't know, but I find it partly amusing to run an ultra before I did a marathon. Maybe I am just being a bit cocky (hey I'm only 23 and have tons to learn), but the gentlemen I was running with said that I definitely had the physical capabilities to complete it. Since they just had met me the issue that they are not sure with is the mental aspect. They changed their minds a bit when I explained to them about an adventure race that I once finished after suffering from a mild case of hypothermia from flipping my kayak and being in cold water for over 15 minutes. Hey, I was in college and paid $125 to do the race. I was going to freaking finish and that we did, second place baby. Let me know if you want a more detailed description.

Training:
Friday:
Duration: 00hr 33min 13sec (pm)
Distance: ??
Comments: Ran up in Aiea. Felt weak again, cut the run short.

Saturday:
Duration: 05hr 05min 00sec
Distance: 20 miles
Comments: Felt great the whole time and could have pushed it harder, but I didn't want to change the purpose of their run even though I did a little.

My Bud

I was searching around for articles on Flotrack and I stumbled upon this article on my high school teammate Hakon Devries. He and I trained together and still do when we are both at home. He's a stand up person and a great training partner. It's great to see other people think so too. Good luck at Nationals!

Slow Going: Good or Bad?

This applies to a few things in my life right now. Sometimes it is better to go slower, but man is it hard sometimes. It doesn't help when everyone else thinks the opposite and so does one half of your mind.

Training Slow(er)

Running slow is the hardest thing to do and so many people in the running world tell us to shorten your runs to get better quality, usually, since many of us have lives besides running. Let me ask you this; how many of you out there have felt awesome on a few consecutive days to follow those days up either with a week of sore legs or an injury? Probably many of you, myself included.

When we feel good we tell ourselves, "I feel good so I can push this run." We push the run and then when we get home we don't think to stretch, hydrate, or eat properly because we are just pumped that we felt good. Why doesn't it cross our minds to hold back a little, save that pushing of one run and carry it over into the next few runs? I guess it is the "need for speed". Corny, but true. If you read the article in the last post you will see that the Africans train hard, but always leave some in the "tank" to use for harder days or, better yet, for races.

How many of you know "Workout Heroes"? Workout Heroes are the athletes that kill you in the workout and the run, but finish about 2 minutes behind you in a 10k. We all have come across those runners and at time we have been that runner. This seems to be how the Americans train. Interval, speed work, and pushing 45min-1 hr runs.

Now, the reason why I am bringing this up is to get everyone thinking about trying to back of the pace a bit and go a bit further. For instance, I think many people would benefit from doing 1hr 30min at 7:30 pace instead of 1 hr at 6:30 pace. As Lydiard says, it's time on the feet.

Personally, I have trained this way the past few years and I notice an incredible difference in aerobic output. This doesn't mean I chill out on every run and don't push the pace, it just means that I back off a little (i.e. 7:15 pace/mile instead of 6:50 pace/mile) and extend my run. You still have to get quality runs in, bu going further will tax the aerobic systems the same if not more than if you go shorter and faster.

I think all runs should be a progression run of some sort. The Kenyans have been known to go many days consecutively with hard running. Some can do a 10 mile run starting at 8:00/mile pace and crank up their speed to be finishing their last 400m in sub 60 pace. They can repeat this daily. The thing is though that the smart ones, which is many of them (until they land a shoe contract, that's another story) will progress through their run until their form goes bad or they feel that they cannot hold that pace for the duration of the run. So they kept the pace that they are running or they back off a little and continue their run. Essentially, they listen to what their bodies are telling them and take the day easier if they have too.

I had an Ethiopian on my college team and the differences between the American system and the African system was presented to me on a daily basis. Everyday, our team would start our run and 3/4 of the team would be half a mile to one mile ahead (and usually me too) only after 10 min -20min of running. Now, this gentleman is a 14:35 5k guy and the rest are about 15:20-17:00min. He always started off slow and eased into his pace. By the end of the run he usually would be miles ahead or he'd be adding an extra 3-4 miles to his run.

Basically the moral of this post is to look at your running, assess whether you are pushing it too hard or not, and make adjustments. The human body is complex, but very efficient. If you are feeling tired all the time, sore, or getting injured/sick often you are doing something wrong!

Adapting to Training

Each week I keep feeling stronger and more efficient. Although my most recent run of 11.5 miles averaged 8:16 pace I feel a whole lot faster than that. I always start my runs slower than when I am finishing and I think Arthur would be proud. I am also going a lot longer than usual at this early into my training schedule. I think the single greatest thing I am doing is varying the type of terrain I run on. In Hawaii the terrain is either straight up and down or dead flat. I am fortunate to have the two extremes. I use this to force my body to continually adapt and never feel completely at comfort. I have been averaging 3-4 hilly runs and 3-4 flat runs.

Like I have said before, my body is adapting to all of the running of last week with Matt. I will finish off this weekend with a shorter long run and then get into more of Lydiard's training next week. I am going to supplement strides (John Kellogg) and plyometrics on the easier days. Also, I am looking to do some type of time trial, most likely a 2 mile time trial at 3/4 effort to get a baseline for training.

Training:
Thursday:
Duration: 01hr 35min 25sec
Distance: 11.5 miles
Comments: Ran with Runners HI on the bike path. Calves felt a lot better during and after.

Friday:
Duration: 00hr 25min 00sec (am)
Distance: 3 miles
Comments: Shake out run. Easy pace. Legs felt good.

Picking It Up

After Monday's "shaky" run I was curious to what Teusday would bring. First, I made sure I made one of my Super Shakes (raw cocoa powder, spirulina, maca, dairy-free yogurt, rice milk, organic bananas, hemp protein, goldenseal, coconut oil, and echinachea) Monday night. Well, I woke up to do an easy morning run and I noticed a surprising difference. I felt like super man. I made sure to keep my pace slow since I'd be joining the Runners HI group run later in the evening.

A typical Tuesday or Thursday I run with the Runners HI group that goes around Ford Island. I enjoy this run since there are plenty of people out exercising. I park about 1.5 miles away to add in extra mileage. Usually it takes me 40-45 minutes to make it around the island, but on Tuesday, still feel great from the morning I gradually cranked down the pace and held it. I'd say I was averaging around 6:45 pace. I know that is not fast, but most of my other runs, due to terrain, have been much slower.

Today I got out for a run this morning since I have to stay at work later on Wednesdays. My outside lower calves are bothering me. I think it's that my form wasn't up to par on Tuesdays up-tempo run.

Let It Start

I'm taking the rest of the week easier to get ready for the full on training to start next week. I have been reading a bunch on how the many of the African nations train and, at least to me, seem very similiar to Lydiard's methods. Lots of endurance based running near/just under Lactic Threshold. I think this is what many people get wrong about Lydiard's training. They think that it is suppose to be LSD (long slow distance), but if you read Lydiard's lectures you will see that this was not what he meant. I truly believe that a majority of your runs should be progression runs with a large portion (25-60 min) near your threshold. I think this is what Lydiard meant by "comfortably tired after each run." You don't see the African's killing themselves doing track work (some do when they move to Europe). Check out this Marius Bakken's website. He explains his experience with Kenyan's here. You can also click on the toolbar to the left to read more.

Training:
Tuesday:
Duration: oohr 26min 52 sec (am), 01hr 19min 39sec (pm)
Distance: 3.5 miles (am), 10.5 -11.0 miles
Comments:
Felt great, pushed a little, but had sore calves. Actually, it is in a wierd spot on the bone. Hope it's nothing much.

Wednesday:
Duration: 00hr 41min 08sec
Distance: 5 miles
Comments:
Took it easy with my left calf. Didn't really feel it until the end. Just trying to be careful. Can feel it while walking (maybe it's my sandals).

Shaky Feelings

Today I had off for Veteran's Day and I did not plan anything extravagant because I had some house cleaning to tend too. I started the day by driving Kristine into work and going grocery shopping. $193 later (that'll last us a week/week and a half) and I was home to take a nap. Today was one of those naps when you cannot lift your head off of the pillow. It felt like there was a magnet between my head and the pillow, but I had to get up to clean our bathroom and bedroom. It has been neglected for way too long and it had to be done. Afterwards I headed up to Pearl Ridge to run where Matt and I had run this past Wednesday and Saturday. I was going very slow since I didn't get a chance to run yesterday and I didn't eat enough today. Well, 18 minutes into the run I was feeling light headed and had shaky. If there is one thing that I learned as a vegetarian is that when you feel weak it's best to stop, throw the towel in, go eat, and get ready for the next day. I have been meat-free for over one year now and I still make mistakes. I replenished when I got home and I am ready for the group run for tomorrow.

Nutrition:

With todays "bonk" it made me think that I haven't really mentioned much about my diet. Well, it's not that I haven't thought about it, but it is just that I have been changing my diet and I wanted to give it some time before I posted on it.

To bring everyone up to speed Kristine and I attempted going vegan (dairy free vegetarians) prior to Halloween. It lasted about a week before we were over-loaded with candy and treats. Sweets are my nemesis since I can never turn them down. Anyways, even though I was vegan for a week I really noticed a very "refreshing" feeling. My runs were smoother and my legs recovered a bit faster. Along with candy, we also caved in for pizza when Matt was here and I noticed a significant feeling of lethargy the day after. All of this has lead me eat a more raw diet.

I have decided that the research on raw diets is too compelling for me personally. I mean, if you are going to eat vegetables why would you cook them and eliminate a large percentage of the very things that make them beneficial to humans (i.e. antioxidants, nutrients, minerals, etc. ). One study found that broccoli, when microwaved, losses 97% of it's antioxidants.

Can runners afford to waster time and energy? The answer is simple; no. So, when everything is so delicate why is it that so many Americans eat so poorly. I am not tooting my horn here. I was a meat-eater for almost 22 years and when presented with the facts I could not possibly continue to eat meat any longer.

This is probably a good spot to let everyone know how I became a vegetarian. I initiated a bet with Kristine on the premises that if I stopped eating meat that she would have to stop (insert bad habit) when she went out with her friends. Who ever lasted the longest would win and the loser would have to buy the winner dinner. Well, six months later I won the bet, but I had made the transition and noticed an improvement in my running and overall well being. I was the type of runner that always got sick right before the big races year after year, season after season. Not any longer. And when I say sick I mean dead on the couch not moving for 3-4 days. However, since May 2006, the day the bet began, I have been that sick only once! I have had a few colds, maybe 4-5, but nothing one or two days off of running couldn't fix.

I know I am starting to run on here about this, but look for a few more structured posts on my nutrition and diet. Later.

Training:
Sunday: OFF
Comments: Went to the beach all day for Matt's last day in Hawaii.

Monday:
Duration: oohr 18min 45 sec
Distance: 1.5 miles
Comments: Didn't eat enough during the day and felt like I was going to faint. Stopped run early and walked back.

P.S. Last week I had 7.5 hours of quality running.

Extended Weekend

Atop Wa'ahila Ridge Trail

I have a four day weekend this week. I took of Friday to show my friend around the island. We ended running/hiking up Wa'ahila Ridge in St. Louis Heights. I have done this hike before and I'm not sure of the elevation gain (forgot to check my watch before I shut it off), but it usually takes me 01hr 45min -02hr 00min to get up at a good pace. Matt and myself made it up in 43min and 42 min respectively. It was a great workout. We relaxed at the top and explored a bit until I got stung by a bee and they started to swarm.

Yesterday was more of the same; exploring. This time we ran up a ridge near Pearl City. We found this trail on Wednesday. We explored for a long time, found some great trails that ended with a very over-grown trail. We forged ahead for a little while, but turned around after an hour. All in all it was a 02hr 00min run with 2,500 ft of vertical gain while running.

I just wanted to update everyone on some of my training philosophies and thoughts. I have been doing a long run every other week at this early stage of training. With work and everything else I have noticed that doing this allows me to bounce back much quicker and to get more longer/better quality runs in. Also, I haven't been following Lydiard's training schedule verbatim. The reason is I was not in running shape. I am not a high mileage guy and I break down sometimes and I do not want that to happen. I think next week I will follow the short week schedule more closely and the week after I will get into it more. I am thinking I should do a time trail before I really start. What do you guys think? Do I do 3k or 5k or 10k? Later.

Training:
Friday:
Duration 00hr 42min 45sec
Distance: ?
Comments: Hill climb. Felt good.

Saturday:
Duration: 02hr 00min 00sec
Distance: ?
Comments: 2,500ft of vertical gain. Felt good. Legs tired at the end.

Run With Someone Day: Feb. 18th, 2007

I mentioned in my last post that my friend and training partner during college, Matt, is in town visiting. His presence on the runs has been felt a great deal. I noticed that I have been keeping a better pace, going further, and getting out there on the tougher days. This renewed revelation of what it is like to have someone to run with has led me to start an unoffical "Run With Someone" Day. This will be on Febuary 18th, 2007 (President's Day). I hope that you readers can do one of two things (hopefully both). I ask you to spread the word any way you can and to actually participate on that day. Also, please fill out the survey on the right.

There are many reasons why I have come up with this idea and this date and here are a few:

1) Running with someone pass the time much better, whether it's debating politics, discussing training, or just having someone by your side can make all the difference in the world on some days.

2) I am originally from the northeast (NY) and Feburary is a very tough time to train especially for us long distance runners who have jobs and a life. March's weather is a bit up and down but everyone knows that spring is just around the corner. However, Feburary, as short as it is, can just plain suck. So what better time than to run with a friend to provide the much needed pick up in your training.

3) Feburary 18th, 2007 is President's Day so I figured that some people will actually have off and we all know that getting in a run on your day off would please many of us.

4) Take this day to push the pace, go further than normal, or go explore a new part of town. That's what running partners are great for; partners in crime!

5) I just think that way too many people train on their own, myself included. I think the survival rate of long distance runners increases when you have a good selection of training partners or group runs in your local area. If there isn't one now start one, even if it is unofficial and informal.

Training

Training has been going well but, sleep has been an issue. This weekend's adventures to Maui are catching up a bit. This is my third week of training and I am noticing that my breathing has been slightly more efficient even with the high humidity. Speaking of training in high humidity areas, I have heard that the affects are similar to training at altitude since the water vapor molecules replace some of the oxygen molecules. Who knows, but I certainly can see that since sometimes I have a tough time breathing even though I am relaxed and running at a comfortable pace. Check back on that topic. I will have to do some serious research.

Training:
Wednesday:
Duration: 01hr 00min 00sec
Distance: 7.5-8 miles
Comments: Ran late last night with Matt. It was very humid, but the pace was honest. Felt good.

Thursday:
Duration: 01hr 04min 15sec
Distance: 7-7.5 miles
Comments: Ran at 4:30am with Matt. Slower pace since both are legs were a little tired. It was super humid again (80%) so that did not help.

Catching Up

Kristine and I at the top.

Went to Maui this weekend with my girlfriend Kristine. We visited Hana and Haleakala. To get to Hana you have to drive 27 miles on a road that cuts through the mountains and forests of Maui. At some points the road goes from a two lane road to barely a one lane road. Haleakala is a 10,000 ft active volcano on Maui. The picture above is of Kristine and me at the top. We went hiking, but that didn't last long in the 40 degree rainy day that we had at the top of the mountain. All in all it was a great trip.

Running wise I took Saturday and Sunday off. We were traveling at strange hours and I didn't feel that great physically. I had a little trouble breathing and just felt a tad run down. However, I have a friend visiting who was my main training partner last year. His name is Matt and we have a jammed pack week of some great runs.

So far we explore some trails yesterday near Kristine's job. It was a steady climb up that took about 29 minutes and we did not even get to the top. We couldn't keep going up as far as we wanted to because I had to get back down the mountain to finish up our run with my girlfriend. I think we are heading up there either tomorrow or Friday.

Today we joined one of the local running shops, Runners HI, for their run around Ford Island. It's a mix range of people from walkers to serious marathoners with many casual runners in the middle. I try to make it when I am near the store. It looks like I will be doing this every Tuesday and Thursday at 5:30 pm.

I am in the works of making this blog a bit more dynamic with multimedia. My training partner who is visiting expressed interest about posting and so has my girlfriend. I think they will post once a week on different topics. My friend Matt will most likely post about things to supplement running such as lifting weights, stretching or plyometrics and Kristine will probably post on nutrition. Now, both of these people are experienced in these areas as well as pursuing higher degrees in similar fields (Matt-general surgeon; Kristine-Natropathic Doctor). The information will hopefully be research based and we'll try to present the facts in a non-judgmental manner. Then, at the end, we'll give you our opinions. Also, I'm hoping to add video footage and pictures daily, especially of what the plyo's or stretching looks like. Ultimately, what I am hoping for is to provide a multitude of resources for you readers to take and use on a daily basis. Well, that is my goal anyways!

Training:

Saturday: Off

Sunday: Off

Monday:
Duration: 01hr 20min 05sec
Distance: 8-9 miles
Comments: The run was straight up and straight down. No real flat spots. Felt good.

Tuesday:
Duration: 01hr 24min 00sec
Distance: 10-11 miles
Comments: Felt great. Ran 1.5 miles with Matt to the running shop, did 7-8 around Ford Island (felt smooth, uptempo pace), and 1.5 miles back to our car. Certainly noticing a difference with a training partner.

Looking Up and Confused

*Aiea Loop Trail elevation Profile courtesy of http://www.oahuhiking.com/

Looking Up-
After my post about how I was frustrated with my pace I had an excellent run yesterday. My legs felt a lot better after the 20+ minute morning run. I had time after work so I was able to get in a great run up on the Aiea Loop Trail. It measures 4.5 miles long with 1,000 ft (+,- 20ft) of vertical ascent per loop. It's no joke. The uphills are 15-20 minute grinds and the downhills are fun, fast, and muddy.

So far I have learned a lot from personal trial and error, but I am getting some thoughtful and helpful comments from you readers. I can't thank you all enough. I have learned that 8:00 minute pace is not ungodly slow at this stage of the base period, that my body can handle a lot of running with the proper amount of recovery, and my runs have to start out at a slow pace so I can last longer.

Confused-
There still remains one issue. Time management! It seems to be the biggest issue for all post-college runners. How do we balance running and training with jobs, recovery, spouses, children, bills, relationships and life. Currently I am struggling with the later. At what point does getting in that extra 30 minutes or getting to bed an extra hour early become not a necessity but selfish? The thing is that I think this is different for every individual and the more I think about it, it's all runners who suffer with this. High school athletes must balance sports, academics, and social life. College athletes deal with similar issue, but also with preparing for their future. I'm curious to hear how some of you successfully deal with time management. When I am training well something has to give. Either it's less sleep or less time with Kristine. It's either the proper amount of recovery or the proper amount of time to get things done for work.

I know I have read a few posts from Mike, the author of Champions Everywhere, and how he balances running, family (a wife and two kids), and work. I think he does it well, but I will leave that up to him and only him to ultimately judge. I also have seen it, especially recently, with Coach Pete. Often when I call he is watching his three children as he is talking to me about the team (Marist) or my training. Most of the time he has to get off the phone to tend to the things that are the most important to him; family. Me, I have a tougher time currently with making those distinctions of what is most important to me. Ahh, it's tough sometimes.

On to better things. Kristine and I are off to Maui tomorrow morning. We're both excited to check out Hana and Haleakala (10,000 ft. dormant volcano). I'll try to post, but look for something on Monday

Person Records Clarification

Today I read a comment from a reader that said based on my 10k pr that my half-marathon should be faster and I agree. Let me explain some of my pr's because some of them aren't at full effort. So here it goes.

400m- 56.2-Ran this for a workout after a 3,200m in high school (graduated 2002).

800m-1:57.9-Ran this as the lead-off leg of the 4x800m IC4A indoor championships sophomore year of college (2004). I ran all out.

1,500m- 4:03-Ran this after a higher mileage week as a tune-up for a steeple chase during my 5th year (2007). I ran all out.

1,600m-4:35- Ran this going out for a 3k outdoor sophomore year (2004). I died pretty bad and ran 8:53

3,000m-8:35- Ran this at the end of a season that I started with a 9:26 3k and a 16:22 5k (I was injured for a year and was just getting back to it.). This was senior year (2006).

3,000m Steeple- 9:09- Ran this at Penn Relays (2006). It was a continuation of an excellent season after being injured for a year. I ended up winning my conference a few days later in this event. First time in school history.

5,000m-14:42-This was my last collegiate race (2007). I didn't run so hot the day prior (3k steeple) so this was my farewell race. I was struggling with breathing issues for a month prior and in my 3k steeple so I took a Claritin and ran. I finally could breath. I missed our 8 year school record by a 1/2 second. This was a 16 second pr from my 14:58 during the indoor season and a vindication for all of my hard training that I put in over the winter.

10,000m-32:17- I ran 32:22? freshman year to qualify for Jr. nationals, but hadn't really run the event since that race. So I decided to run this one as a workout at an outdoor meet this past season (2007). I did the first 5k as tempo (16:28) and then tried a progression run for the last 5k. I ended up coming back in 15:48 for my last 5k. I felt awesome the whole time and didn't have to go into the reserve to much at all!

10miler- 55:3x?- I ran this after not running two weeks since my last race (the 14:42 5k). It was the last week of school before graduation and all the seniors go out to the bars and party it up. My coach has put together and made jerseys for our alumni team and he proudly gave me my jersey. I ran in it the day after graduation. Honestly, I was just out there to win some money. I went out in 5:03 and then it was a death march for 7-8 miles, but I hung tough. I ended up getting 3rd place and winning $50. I was pleased but sore for weeks.

Half-Marathon- 1:18- When I was studying abroad in Spain, the director of my program was an avid runner at the age of 53. He knew I was a runner and called me up one Saturday evening telling me he entered me and himself in a half-marathon in a small town about 45 minutes from where we lived. I said sure, but then immediately question my fitness. You see, the reason why I went to Spain was because I had a year long lower back injured that prevented me from running. Coach Pete and I decided that I would red-shirt and stay a 5th year. In the year I didn't run I cycled a ton (avg. aprox. 30 miles a day). I started to run a bit in Spain before I did this 100 mile pilgrimage called El Camino de Santiago for a class. We completed this task that Europeans have been during since the 9th century in four days (the whole pilgrimage is aprox. 350 miles). Anyways, I was sick for a week afterwards, then healthy for a week and then I had this half-marathon.

My initial plan was to jog it with the director of the program Armando, so he and I lined up behind the 400 people . Well, as soon as the gun went off it took me about 30 seconds to realize that I was going to race it. I dashed through the crowds of people and it took about 4 miles before I caught up to the gentlemen that I eventually would finish with. I sat in their group made a few moves and kicked at 19k instead of 21k. Ha ha, that hurt so bad. I was so sore for weeks I couldn't even walk down stairs.

Anyways, even though times seem eternal and non-judgemental, I firmly believe that their is a profound story behind every time, every race, and every experience for that matter. So I will leave the ultimate judgement up to my readers and let you debate my talent or lack there of in some of your minds.