Macon Tracks Running Club

Well life could not have been any more busy since my last post. Lots of training, coaching and now multi sporting.

Training has gone better than I ever imagined. I have totally bought into the Daniel’s Running Formula. I train by his sample plans in the back of the book. I run 3 EASY Days, 3 Quality Days and 1 LONG RUN Day. I mix in strides and pick ups in the middle of my runs.
All that led to my recent 5k PR of 16:35 at this year’s Macon LDRR. So I have to believe the training plan is working. Since my last injury this past winter I have been pretty healthy. I think it’s been due to a combination of running sprints at slower speeds, and also avoiding marathon training. I just maintain a regular steady 50 mile per week base. It works for me.

This fall my youngest, Bethany became our first triathlete in the family. She trained for and completed the IronKids Triathlon in the 7-8 year old division. I followed suit with my own 1st triathlon, the Vidlia Onion Sprint Triathlon. I confirmed that I am a runner and a sucky swimmer. But we are going to work on that. I need a new challenge and learning how to swim well is as good as any.

Tomorrow I will join TEAM ATS ASSAULT as the runner in the Augusta Half Iron Man. Now is as good a time as any to run a half marathon My buddy Tom is going to be doing the whole thing. God bless him!! Hope the temperature will just stay down.

Looking forward to the cooler fall weather and fall race season.

Run Strong Friends,

SAM (AKA RC)

TEAM POD

Well finding a few moments to capture thoughts is more challenging these days. When I’m not doing my full time job in Sandersville, I’m either training or coaching. Otherwise I’m sleeping.

These days things are real hectic. I’m back to full training load as I prepare for a late summer peak. I want to be in peak middle distance running condition for the Anniston Woodstock 5K and the Macon Labor Day Road Race 5K. They are about 4 weeks apart. I hope I have my nagging injuries behind me and that I can utilize some of the training tips I’m sharing with others. I’m back to 45-50 miles of running per week. The difference this time around is I’m much more focused on varying my pace and hitting specific distance and speed goals on each run. I really feel an improvement in my overall speed and endurance. But I won’t be able to confirm that for a few more weeks until I get in a race.

I’m now up to coaching 13 individuals. I’ve nicknamed our group Team POD for Team Pain of Discipline. This has become a life motto of mine after I heard a great speech from a football coach about the how the most successful men and women, athletes, managers, etc. managed to endure a high level of pain of discipline in their lives. He shared that we have a choice to embrace this pain and use it to our benefit or we will face the Pain of Regret sometime down the road.

All my athletes are training well and showing marked improvement. They just really need a little guidance and accountability. They understand running well takes commitment and discipline. They really do all the work. All I do is review their workouts, nod and tell them how well they are doing. Well I actually do a little more than that but lets save that for another blog update. I hope to be half the coach to them as they are great athletes to me.

Run Strong Friends,

Sam (AKA RC)
Team POD

The last few weeks have really been much better for me. I started running again after a few exercises meant to relieve pressure from a pinched nerve in my lower back. The improvement was quick and dramatic. I still have some residual soreness, but nothing like I used to have. So I am building a training routine to get back to peak performance in time for key races in late summer.

Coaching is going great. The runners that I’m working with are progressing so well it’s amazing.

Grasshopper had her goal race last weekend and she surpassed all our expectations posting a 24:33 at the Run for Missions 5K. We were all just so proud of her. She has come so far in just 4 months. The reason for her success is simple: POD (Pain of Discipline). She has followed a schedule, hit her training paces and kept a great mental attitude. If anyone wants to see how it’s done, just read her Blog (http://www.amysrunninglife.com/). She has meticulously recorded all aspects of her preparation for this goal race. Stay tuned as she already has her sights on a new fall P.R.

Run for Missions 5K was also my 2nd race of the year. I was very happy posting a 17:52 time after so many training interruptions this year. I think all the cross training in the gym and on my road bike is what has helped me maintain my running fitness. Now I just need to stay injury free the rest of the year so that I can go after some of my more far reaching goals for 2009 – Winning a Master’s Bobblehead at the Anniston Woodstock 5K and running a sub 17 5K at the Macon Labor Day Road Race.

I took my 12 year old daughter on her 1st road ride. We rode about 14 miles out in the country. We both enjoyed that time together very much. So much that I gave her one of my bikes so that we can make this a regular training date. It helps with my running and with her swimming.

That’s it for now, be well and get out and enjoy this beautiful world we live in. Life is short, precious and meant to be enjoyed.

Run Strong Friends,

Sam
Team POD

Well this year is turning out to be the year of Injuries. I’ve already reached my medical deductible, I’ve had 2 sets of X-rays, a bone scan, an MRI, a steroid injection, 2 prescriptions and weeks of rehab.

Ever had the pleasure of a steroid shot in the sacroiliac joint? Well I have and let me tell you its no stroll in the park. When he got that needle in the spot and let loose with the fluid I let out some kind of “yurgle!!!” something between and yell and a gurgle.
It is an aggressive treatment coupled with anti-inflammatory meds.

So now its back to rehab with my trusty and talented personal trainer. She and I are spending a lot more quality time this year than either one of us planned. I usually just say hello and goodbye each day at Wellness as I’m headed out to go run. If I’m lucky she’ll have a few minutes to stretch out my hammy’s and quads.
But this season is different. We are 4 months into the year and I have only put together 1 month of injury free running. So I’ve had to count on PT (personal trainer Kelly) to study up on my particular injuries and put together rehab exercises for us to work on. She can’t get rid of me.

I suppose I should be grateful of having a pretty injury free 2.5 years of running. I’ve had minor overuse injuries but all were remedied with a few days of rest and ice. I’ve noticed that the severity of my injuries have increased as my training and racing pace has increased. I hope that is just a temporary thing as I hate the thought of having to run easy just to stay out of the doctor’s office. I love speedwork but it appears it doesn’t love me.

In the mean time I continue to cross train and learn more new stretches.

Hope everyone had a great Easter and enjoyed the celebration of our Savior’s victory over death.

Run Strong Friends,

Sam

It’s been 2 and 1/2 weeks since my last post. I was enjoying being back in a normal training mode. I had ramped my mileage up in the 40-50 mile per week range and had started introducing quality runs (repetitions and tempo runs).

But just as quickly as I got started I am sidelined again. This time the issue is on my right side instead of my left side. It started with Piriformis Syndrome pain that has worked its way up towards my lower back. I took last Wed, Thurs, and Fri completely off and cycled 50 miles on Saturday instead of running. Sunday I ran with Amy on her time trial and got 9 total miles in at my recovery pace. That was followed by steady lower back muscle spasms the rest of the afternoon.
I get relief when I roll the injured area on a tennis ball.
I dream back on the days when I could run two times a day without any problems. When my biggest ache was a blister on my toe. Oh to be back in the good old days. Still I will not give up and I will continue to look forward to running injury free sometime in the future.
Injury unfortunately is something many runners have to contend with. I wish I knew a way to overcome them. In the mean time I will cross-train and try to have a positive attitude.

Run Strong Friends,

Sam

If you want to improve your running performance. Say get a little faster in your next 5K, you may want to try changing speeds. One thing that we all do at times is we fix our running pace on a comfortable cruise control and we leave it there for many of our miles.

In actuality we all should have about 5 manual gears (paces) that we should use instead of that single automatic cruise control.

Those are EASY, MARATHON, TEMPO, INTERVAL, and REPETITION. Each one as its own benefits and should be used to improve our performance.

Today I ran 5 miles at MARATHON PACE. For me that was about 6:28 pace at a 162 ave heart rate. This type of run builds endurance, mental toughness, and stamina. It’s a tough one to hold at constant pace as our natural instinct is to slow down after long periods of exertion.

Today completes my 4 weeks of rehab training and I am back to normal training, as long as my injury does not start to hinder me. I still have soreness in my lower ab and hip but it is minimal and usually lessens with running. That is a good sign.

So next week its time to practice at all 5 of my gears and get ready for a great spring and summer race season. Don’t wait any longer, get out and run yourself to wellness.

Run Strong Friends,
Sam
(AKA RC)