Macon Tracks Running Club

RC and Grasshopper

First let’s get the Grasshopper reference out of the way. For the youngin’s who didn’t get to watch Kung Fu in the early 70’s:

Why is  the main character Caine,  in the 70’s TV show Kung Fu called “grasshopper”?

The very first time Caine meets Master Po (the kung fu master), he says that to be blind must be the worst affliction. But Master Po shows the young Caine that he can even hear the grasshopper at the young Caine’s feet, which Caine couldn’t hear. The TV show flashes back to  lessons on the mental and spiritual power that Caine had gained from his rigorous training. In these flashbacks, Master Po often calls his young student “Grasshopper” to remind him of how much he still had to learn.

When working with newbies I like to refer to them as Grasshopper for the very same reason. GH has had to learn much. Things like Phase training, Cruise Intervals, Repetitions, Lactate Threshold, etc.

This past weekend my running student had her 1st test and boy was it a tough one. She was running the Al Toll 5k, which in my recollection has the longest steady incline on any 5k course that I have run. I was just as nervous as if I were running this race myself. I wasn’t sure if she had learned or developed enough in this short time to show a marked improvement. If she had a bad race, would she doubt the work we’ve done?

Well there was no turning back at this point. So I tried to present this race as just a simple training run, a long lactate threshold run, nothing more. I wanted her to feel as little pressure to perform as possible. All the while I was trying to prepare her for a real race. One and half mile warm up, strides, stretching, pre race instructions, pace targets, mental strategy,etc.

After the start, all I could do was wait and hope that she followed the gameplan. I was hoping she would at least be in her average 5K race time from 2008, which was about 27:40.

So how did GH do? She ran her perfect race, that is what she did! She achieved a Personal Best 25.47, besting her PR by almost 40 seconds.

Don’t believe me? Just look at her splits:

I knew I could not take 3 weeks off of running without losing my mind. At least that is what I thought. I imagined that I would be laying around the house feeling sorry for myself, eating everything in site and watching 10 hrs a day of TV.

Looking back at the last three weeks I can honestly say it has been nothing like that. I’ve started back working out in the gym. For cross training I do about one hour a day including 40 minutes of high intensity cardio on an elliptical or arc trainer. I follow that up with strength exercises and stretching. My weekends are full between 40 mile bike rides, playing soccer and tennis with the girls and taking them out on dates. I’ve also had a blast coaching a couple of really great athletes. It’s great to see them improve in their performance. As far as coaching is concerned, I don’t claim to be an expert. I’m just one blind man trying to show another blind man how to find bread (sorry stole that line from my preacher). I think I’ve done so many things related to running so wrong I can’t help but think I can help others avoid my mistakes.

I’ve had a revelation in the last three weeks: all in all my life without running is really just as blessed and wonderful as when I am running. Running is a great gift and something that brings me tremendous joy. But it is not everything. If I can run without injuring myself then running will remain one of my most enjoyable activities. I will savor every minute of it. But if for some reason I am unable to run, then I will find just as much happiness and fulfillment in other things, whatever they may be. As long as I have that attitude I believe I can keep everything in perspective.

One last thing, I had the most wonderful dream the other night. I was running down a scenic country road on a beautiful afternoon. Nothing hurt and I felt like I was floating with each step. The air was so clean I could taste it. I wasn’t racing or working out. I was just running for the pure joy of it. I encourage other runners to always know the purpose of every run. In my dream the purpose for that run was just to be.

Run Strong Friends,

Sam

Well three marathons later I am starting to see a pattern. Here is how it goes for me anyway:

 1. Train hard for marathon

2. Run marathon hard

 3. Nagging injuries after marathon

 It’s the part 3 that drives me nuts! I’ve been nursing a nagging foot pain since the day after the marathon. Amazingly most other body parts have not hurt at all. But the top of the right foot extending from my ankle down the tendon to the big toe has hurt every day.

 I’ve taken days off each week, sometimes two days in a row (which I never do!!!) and it still lingers. Today has been the best day as I’m coming off two days rest. I ran 6 miles at 6:40 pace and was relatively pain free for most of it. It was the best run I’ve had since finishing Chickamauga. I am thankful that the injuries seem less frequent but I wish they were non-existent. You see for me training (running) is as basic an every day habit as brushing my teeth or tying my shoelaces. I do it without thought. So when there is something that screws up that routine in my life I get cranky. I am out of my natural rhythm.

 Thankfully I’ve had distractions to keep my mind off the fact that I’ve not been running my usual. I’ve been working on a cool project for Habitat for Humanity. They will be showcasing this amazing Christmas light display at Chic-Fil-A Arkwright Rd here in Macon in a few weeks. It will include thousands of lights, a 40 foot led Christmas tree, animation from custom led projectors and a 36 foot tunnel of lights people will be able to drive through. It will all be run through computer programmable controllers synced to Christmas music. Can’t wait to see the whole thing fired up.

 I’ve also finally started a photography website on SmugMug. It’s at www.photosbysamjr.com. I hope to get started uploading different photo albums there shortly. Currently I only have the one with the Christmas Tree raising at Chic-Fil-A.

Well I’m excited to be off for Thanksgiving. Looking forward to spending time with Robin’s family in West Georgia, eating well and watching football!!! Man life is good. Also just enjoying the family being home together.

I hope we each remember all the good things we should be thankful for and share that with others. Have a great Thanksgiving.

 Run (and eat) Strong Friends,

Sam

Well here we go again, another marathon. I can’t believe it’s been 6 months since Boston. This will be my 3rd marathon and 2nd time to Chickamauga. I must admit I am much more relaxed this go around. After all once you’ve run Boston it’s hard to get intimidated about another marathon.

I can’t believe how much stronger my body feels this time around. I am much less fatigued and have had many less aches and pains. I am training loosely just going by my internal drive and not really following any particular program. I run when I want and as far as I want and I rest when I feel I need rest. So far its working pretty well. The final result will be pretty evident on Nov. 8th once the race is behind me. This Sunday will be my 4th and final run over 20 miles and then it’s TAPER TIME!!! I love TAPER TIME. Shorter runs equal more time to do other things.

 Have one more race to squeeze in before the marathon, the Susan Komen Race for the Cure 5K. Can you say fast course. Throw in some cool fall temperatures and we may be going for a new 5K PR. We’ll have to wait and see.

Anyway got to run (literally - 6 miles easy).

 Get outdoors and enjoy life.

Run Strong Friends,

Sam

This week has gone pretty well. I pushed it a little hard this past weekend with a 4 hour adventure race, a 14 hour long run and a 22 mile bike ride all in a 30 hour time frame. Needless to say come Monday morning I had some new aches and pains. Why did I do all that…… because it felt right So the last four days have been all about rest and rehab. My talented personal trainer has me in better shape with some much needed exercises and stretching.

I managed to go to the track on Tuesday and stick with a light workout. Just a few 800’s at a reasonable pace. A little trail running on Wednesday and an easy 5 mile run today and I’m wrapping it up.

The Quest for the Bobblehead is soon coming to an end. By 7:50 am on Saturday it will be decided. 3.1 miles of war!! I’m glad I set a lofty goal. It has really helped me train better and stay focused. That’s not always easy to do in this incredible summer heat we have to contend with in Middle Georgia. The one downside of setting a lofty goal is that pressure of having to complete it. I am the kind of person that believes in achieving a goal once its in the public domain. Quitting is not an option. I guess this is how President Kennedy felt in 1961 when he announced his goal to Congress of putting a man on the moon before the end of the decade. He just couldn’t forget about it and move on to another goal. He had to stick with it until finally in 1969 Apollo 11 landed on the moon.

In just the same way I have to follow this through to the end. I have to put forth the greatest of efforts. I can’t let my foot off the gas. I have to give until there is no more to give. Until finally I hear those words, “Houston …… the Bobblehead has landed!”

 I hope you the reader has had as much fun as I’ve had kidding over this Bobblehead Quest. I try not to take myself too seriously and this was my way of poking fun at my real obsessive compulsive behaviors (such as organizing my clothes by type neatly in my closet). But I am really not that compulsive about this trophy, or am I??

Run Strong Friends,

Sam

Well I made a commitment to make this race my goal race for the summer. It has kept me focused and energized. I have tried to keep my eye on the prize, THE BOBBLEHEAD TROPHY. I may not win that trophy, but it won’t stop me from trying. The competitor in me has to have something to shoot for.

The training has gone very well so far:

 >> I’ve not had to deal with much in terms of serious injury. Have had a few nagging aches and pains but that is normal for me.

>> My mileage has been in the 50 to 60 mile per week range for most of the summer.

>> I’ve introduced more sprinting in my speedworkouts. Last workout was 20 x 200 repeats!! Thanks Kurt, I survived. Averaged 32 seconds on last 5 as you asked

>> I’ve lost 10 lbs which I unnecessarily gained after the Boston Marathon from poor eating habits. Dropped doughnuts and cakes, and replaced them with fresh fruit smoothies. Made a huge difference.

>> Bought a pair of Brooks T5 racing shoes. The fastest shoes on the planet.

All in all  I feel like I’ve done everything I could to be prepared for the start on Saturday August 2nd. Now it’s time to rest physically and prepare mentally. I know my family and I will have a great time as the Anniston Runners club know how to put a great race on. Looking forward to the delicious Waffle House hashbrowns after the race. That is another incentive to run fast!

 Find out more about the race here >> Woodstock 5K & RRCA Southern Regional Championship.

Bobblehead or no Bobblehead I plan to leave the race that day knowing I did everything I could. After all isn’t that what we all should shoot for in all we do??

Run Strong Friends,

Sam