Winding down to Goofy - If that is possible

Well, it is five days post-Christmas; it is nearly 70 degrees out; and ... The start of the "Goofy" is only 12 days away. WOW! After having done this in 2008 I wonder what made me want to do it again. Oh, yeah ... But, that as is said, is another story. This past week began a standard two-week taper into the full marathon: 20 miles on the 20th, 12+ miles on the 27th, and 10-12 miles this Saturday on the 3rd. I have managed to get some good cross training rides in as well which is great on the hamstrings and hips. TRUST ME!

This week holds a couple of short runs: Intervals on 12.30 (about 4.5 miles worth); 5-6 miles on 1.1.2009; and then 10 or so miles on Saturday 1.3.2009. I also plan to ride on the 1st (post run, of course) and again on the 4th per a usual cross training schedule. The week after that is the final taper into The Goofy: easy 3-4 miles on 1.6.2009 and then about 5 easy miles on 1.7.2009. Yikes, it didn't seem so intimidating in January (2008) when I joined the group and said, "Sure, I'll do that again." What was I thinking?!!? And then to run the Donna 26.2 on February 15th? Who put those stupid pills in my vitamin bottle? I'll get them, don't worry!

The "Year 2009" looks like this in the preliminary planning stages. Please take note that ALL, and I truly mean ALL (except Goofy and Donna) are subject to change.

January

10-11 Goofy's Race and a Half Challenge

17 GWTC 15/30K (I plan to run only the 15K - I'll still be in recovery mode)

February

1 Tallahassee 1/2 Marathon

15 26.2 with Donna: The National Marathon to Fight Breast Cancer

March

7 TRBC 10K (GWTC Grand Prix Race)

14 Gate River Run (15K) in Jacksonville

28 Spring Time Tallahassee 10K (Grand Prix Race)

OR

29 Blue Line 100 Ride

April

4 Red Hills Triathlon (spectator only)

25 Rose City Run 10K

May

2 3 States 3 Mountains (Century Ride with Team IN Training...)

July

4 Freedom Springs Triathlon

or Peachtree 10K in Atlanta, Georgia

18 JAX Sprint Tri #2 (spectator only)

August

15 Breakfast on the Track 1 Mile Time Trials

September

19 Women's Distance Festival 5K (Grand Prix Race)

27 Six Gap 100 Ride in Delongah, Georgia

October

31 Boston (Georgia) Mini Marathon

November

26 Turkey Trot 15K (Grand Prix Race)

December

5 10 Mile Challenge (Grand Prix Race)

Wow! That One's Over

This past Saturday (12.20.2008) a fair percentage of "Richard's Goofy Team" ran the 20-miler that shows up on all marathon training calendars. I have, in the past, really dreaded this date on the calendar. Mostly I suppose, because I have had to make those miles alone. Somehow it has never worked out that I have been able to make that particular run with any of the group. So, as the date approached and the location was solidified, I became tense and worried. A 20-mile run an hour from home on the last Saturday before Christmas. Hmmm ... I did smell trouble brewing. Thanfully, with the support and encouragement of Mike, my ever positive personal cheerleader, I ventured off with my long-time friend Cathy to "run" 20 miles.

Some of the group met on the South side of town at 4:30 a.m. (OUCH!) to run flat, paved, lesser-traveled loops. Others of the group met at Team Tally's traditional 20-mile run location: St. Mark's Wildlife Refuge. When the clock chimed 9:00 a.m. this group set off on a perambulation of the St. Mark's Wildlife Refuge beginning at the Visitors' Center; running to the front gates; journeying to the Lighthouse; and then gutting it out back to the Visitors' Center. I had fully expected this run to be just about as close to miserable as one could get without actually receiving a medal for completing a marathon. However, in hind sight, I was pleasantly surprised that it was in fact no so at all. I would not exactly call it a pleasant run. The weather was in the 70's and one of the coolers we had put out near mile 10 was stolen before the first in our group reached it. That meant no water from miles 7+ to 13, and then again from miles 13 to 19. Fourtunately, one of the group (our fearless leader from the past, Chuck) drove up and down the road with Gatoraide in the back of his car to hand out along the way. I had tucked a bottle in my top at about mile 15 and rationed that out until I hit the last stop at just under mile 19.

I surprised myself by running consistent miles until mile 17 (when I was really, really hot and my water had run out...), but even then my time was faster than I had run the Donna in February. Overall, I was pleased. Except for a twinge in my right hip which I can't explain I feel pretty dog gone good. I can only pray that for the next 8 weeks I can stay HEALTHY and INJURY FREE. That is my plan, that is my goal and "I'm stickin' to it!"

I can say with all confidence, 20 miler not withstanding, I am glad that one's over! Whew!

Running Shoes and Turkey: A Great Combo

About the time my birthday rolls around, I begin to seriously plan my run/race/training calendar. I start looking at all the possible "official races" that I can fit in and afford in order to supplement my training schedule. I refer to races as "club supported training runs." You know, runs where someone else puts out the water, picks up the discarded cups and gel packs, keeps the time, and takes the pictures.

I usually start with a couple of shorter races in September and October, then the Boston (GA) Mini Marathon the last Saturday in October. I always add one measure of the Turkey Trot (Thanksgiving) and the 10 Mile Challenge on the first Saturday of December. Sometimes I double up and add the Jingle Bell Run, and occasionally I run the GWTC 15/30K (January). This year I have added cycling to my schedule as a cross training tool - it has really helped keep my hamstring a bit looser and not so painful. So, in October after I ran a somewhat disappointing Boston Mini (13.1 miles), I wondered how I was going to re-plan my "Goofy" training. You see, I had hoped for a finish in the neighborhood of 1:50, but ended up with a 1:57. That is a PR time, so I'll take it. Since then, I have been taking it easier on the long runs to keep myself more in check, and to give the hamstring more recovery time in between long runs.

Yesterday morning, Thanksgiving Day, I slid out of bed and prepped for this year's Turkey Trot: the 15K. Again, I had sort of set a goal, something I didn't used to do, but now sometimes try to accomplish. I thought 1:20-1:25 would be a good finish, but I had also told myself that I would be happy with any time under 1:30. So off we went. Oh yeah... Colin had decided that he would step up to run the 10K this year. He has run/walked it once before with his YaYa and Greepy when they were in town for Thanksgiving. But, since then the longest he has gone is 5K during a triathlon. But, he said he could. He said he would. And, it seems that he had set a goal: Beat my best 10K time (53:58). I might add it is a time, which by no stretch of the imagination is fast, however it did give him something tangible to attain.

We get to Southwood in plenty of time. We park, strip off our extra layers so they will be warm and dry when we finish; and we head with nearly 3,000 other people to the starting area. We see lots of friends and running buddies. It is kind of neat to start the eating Fest that is the holiday season with a good long run. It sort of justifies everything that we will eat as it comes our way in the next month or so.

Soon we're off. I don't see Colin again until I am coming into the 15K finish and he is waiting with a friend from school and her mother who happens to be a running partner of mine (they have run the 5K - splendidly). Colin finished his 10K in 45:13 (by his chip time) which was FABULOUS! That time put him 23rd overall in the 10K race. I finished the 15K in 1:20:39. I was beyond ecstatic. A PR by nearly 11 minutes, and I felt great afterwards.

Here are two pictures I have found of us on the course. Colin is coming into the chute for the 10K finish. The shot of me making the turn for the 10K/15K split is grainy and blurred, but it is the only picture of me I can find. And, I actually look like I'm running! whoo-hoo! I'm chalking it up to being so "blazing fast" - Ha! Here they are as proof that we really do run, and did so "for our supper."

Looking Ahead

I'm looking back at my most recent post and see that it is a listing of training runs/rides. Well, guess what, this entry will be remarkable similar in content. But, if I don't get it down in words now to float around in cyber space then I may not make it to the pavement when the time comes. So, here we go ... for December, 2008.

11.30 Ride
12.2 4 miles of "speed intervals" from home; 5:30 a.m. (temperature permitting)
12.4 5 mile tempo run from home; 5:30 a.m. (temperature permitting)
12.6 "10 Mile Challenge" in Killearn Lakes; 8:00 a.m. (plus some extra tacked on)
OR
12.7 20 Miles on the St. Mark's Trail with the group; 8:00 a.m.

OR
12.7 Ride
12.9 3 miles of "speed intervals" from home; 5:30 a.m.
12.11 5 mile tempo run from home; 5:30 a.m.
12.13 12-15 miles

12.14 Ride
12.16 4.5 miles of "speed intervals" from home; 5:30 a.m.
12.18 5 mile tempo run from home; 5:30 a.m.
12.20 20 Miler with Cathy

12.21 Rest
12.22 3.5 miles of "speed intervals" from home; 5:30 a.m.
12.24 ??? with Cathy for her 40th birthday!
12.27 12-15 miles

12.28 Ride
12.30 3 miles of "speed intervals" from home; 5:30 a.m.
1.1.2009 8 tempo run from home in the afternoon
1.3 8-12 miles

REVISED: I'm Behind Again - Yikes!

Okay, okay, okay! So, I got behind in keeping the training schedule posted. Sue me! No really. Believe it or not, when I get off track in publicly posting my runs, I tend to slack off a bit - not much, but some. I'm trying something new in hopes of lessening the potential damage to a sore hamstring. Three days of running with one really GOOD day of cross training. The three runs should help the hamstring heal a bit and allow some variety in the runs: Tuesday - shorter and faster; Thursday - longer and more like a "pace" run; Saturday - Loooong ('nuff said).

So here we go for the next couple of weeks or so:

11.12 - 4 miles from home; 5:30 a.m.
11.13 - 6 miles from home; 5:30 a.m.
11.15 - 10-12 miles in Killearn Lakes with The Group 8:00 a.m.

11.16 - Ride "To Georgia and Back"; 1:30 p.m. with Georgia and Carmen
11.18 - 4 miles from home; 5:30 a.m.
11.20 - 7 miles from home; 5:15 a.m.
11.22 - 15 miles from "home"; Noon (when the temperature is above 40!)

11.23 - Ride HILLS; 1:30 p.m. with Georgia and Carmen
11.25 - 4 miles from home; 5:30 a.m.
11.27 - Turkey Trot 15K; eat a lot...
11.29 - 10-15 miles in Killearn (route below); 8:00 a.m.
11.30 - Ride and recover!

The Morning After

I am putting this here because I feel that it needs to be "out there" for everyone to consider; because we do live in a country where we can voice our opinions without fear of repercussions; where we will still love our friends and family "the morning after" because that is what we do. I have included ONE e-mail that I received this morning and ONE of my responses. That is all. I know there will be more exchanged, but I feel quite confident that they will only be a restating of the original messages.

Dear Friends and family,

"Husband" & I stayed up late to watch history made last night! As I drink my first cup of coffee this morning, the sun seems brighter and the sky bluer! Hope is the color of the future, and I thank God I was born an American!

Our problems are overwhelming. The path is long, but putting Obama at the helm lifts those challenges into the light where we can all see them and take our place in meeting them together.

I am sure that you, like us, had many friends who did not vote the way we did. Our response to this amazing election from here should be our personal commitment in reflecting the coming together and healing that this new hope represents. People we love and respect are not celebrating this morning. It is important that we be the face of unity and inclusion that Barak Obama presents, not only to Americans, but to the world.

Finally I ask you all to join with me in prayers for this man, his family, and mostly, for our country as we enter this new era of hope, sacrifice and hard work.

Much love,
"My Friend"

I must tell you that the decision to vote "Obama" yesterday was an extremely difficult one. And, I believe that had it not been for McCain's age, health issues, and his being so totally "not the same person" he was when he began campaigning some years ago I might have voted "McCain/Palin." And, that is saying something for this somewhat liberal, somewhat conservative Democrat. I'm just not sure that Obama has enough experience to be fully capable of the job at hand. I am hopeful that he, being a highly intelligent and well-educated man, will surround himself by those far more experienced and worldly than himself in order to accomplish those tasks now set before him.

In the light of the dawn of a new era, I can see that hope still springs eternal. Yet, in the next breath I find it difficult to grasp that we, as Floridians, did not see fit to remove language from the state constitution that prohibits "aliens" from receiving/inheriting property; and that we felt we could "play God" and dictate just what a "marriage" shall be, not taking into consideration all of those affected by that decision (not just the few who have chosen an alternative lifestyle). There is a lot to overcome, and unfortunately it begins at the state and local levels and must then filter up to the national and world forums.

If nothing else, we have watched history unfold before our very eyes. My children have heard and seen two monumental things take place: A racial minority elected to quite possibly the highest governing office on this planet; and a woman chosen as a running mate for that same position. Wow! And, both of those things happened during the same campaign. People will speak of this for generations to come. Yes, no matter how you voted it is now EVERYONE's job to be an American; to support the chosen president; and to move into the future along with and not against our country.

Pray. Pray long and hard. Pray continuously - not only for the president, his family, the congress, but also all of our other chosen leaders (whether they be your choice or not). God Bless the USA.

Eat to Run! Run to Win!

I copied out of Jeff Galloway's most recent e-mail newsletter. It makes some very important points, and has tips from which we can all benefit. I am the first one to say that I don't "eat my carbs" in the proper manner.

STRATEGIES TO EAT BETTER

Copyright: Nancy Clark, MS RD CSSD September 2008

Nutrition Issues in Underperforming Runners

“Nutrition is my missing link. I have my training down, but my eating needs help.”Time and again, I hear runners express this concern when they fail to get desired results from their workouts. These busy people, who range from casual joggers to competitive marathoners, are eating at the wrong times, choosing the wrong balance of carbohydrates, protein and fat, drinking too little fluids, and consuming adequate iron.The question arises: How much better could these runners run? The answer is: Lots better! The following article highlights some common missing food links, and provides solutions that can help you to avoid these pitfalls.

MISSING LINK #1: Respect for the power of food

“You know, Nancy, too many athletes show up for training but they don't show up for meals. They might as well not show up for training...” These words, spoken by a winning Boston College hockey coach, are true, indeed. Instead of rushing to practice, only to show up poorly fueled, you'd be better off taking 10 minutes from your training time to fuel properly and be able to get more from your workout. Plan ahead!

MISSING LINK #2: Eating enough during the active part of the day.

The same runners who show up underfueled for training are generally the ones who undereat nourishing meals by day, only to overeat “junk” by night. This pattern fails to support an optimal sports diet—nor long-term health. "Why do so many runners undereat during the active part of their day?"

• Some claim they are “too busy.” Wrong. If they can find time to train, they can find time to fuel for training.

• Other runners are purposefully restricting their food intake at breakfast and lunch, with hopes of losing weight.

In a survey of 425 female collegiate athletes (some of whom were runners), the vast majority wanted to lose five pounds. Forty-three percent of the women reported feeling terrified of becoming overweight; 22% were extremely preoccupied with food and weight.(1) This fear that “food is fattening” certainly deters many runners from fueling optimally.If you are weight-conscious, pay attention to when you eat. Fuel adequately during the active part of your day, so you have energy to exercise. You will then be less hungry at the end of the day and better able to “diet” at night (that is, eat less dinner or fewer evening snacks). After dinner, get out of the kitchen and away from food, brush your teeth after dinner, go to bed early, and lose weight when you are sleeping, instead of when you are trying to run.

Note: If you want to lose weight, you should not severely undereat. Rather, create just a small 100- to 200-calorie deficit. Little changes at the end of the day—like eating just 2 to 4 fewer Oreos—can knock off 100 to 200 calories a day and theoretically lead to 10 to 20 pounds of fat loss a year.

MISSING LINK #3: Eating the right amount of calories at evenly sized, evenly scheduled meals.

Too many runners eat in a crescendo, with the biggest meal in the evening. The better plan is to divide your calories evenly throughout the day, eating every 4 hours, so you are always in the process of fueling-up or re-fueling.

Here’s an example of a 2,400-calorie fueling plan for a female runner (or a dieting male runner):

Breakfast 7-8:00 AM 600 calories

Lunch 11-12 noon 600 calories

Second Lunch 3-4:00 PM 500 calories

Workout 5-6:30 PM 600 calories

Dinner 7-8:00 PM 700 calories

If you have trouble listening to bodily cues that regulate a proper food intake, you might want to meet with a sports dietitian who can help you estimate your calorie needs and translate that calorie information into a food plan for a balanced sports diet. To find a local sports dietitian, use the referral network at http://www.scandpg.org/.

MISSING LINK #4: Eating an appropriate amount of fat.

Runners who eat too much fat (butter, oil, salad dressing, fried foods) displace the carbs they need to optimally fuel their muscles. That is, if you fill up on cheese and oil in the fettuccini Alfred, you are not filling up on the carb-rich pasta. You’ll end up with “dead legs.” Runners who eat too little fat fail to replenish fat stored within the muscles that supports endurance performance.

A study with runners who ate a very low (16%) fat diet for a month reports they had 14% less endurance compared to when they ate a moderate (31% fat) diet. Their self-selected diets were supposed to offer equal calories, but the runners with the moderate-fat diet actually ate not only more fat but also more calories. Yet, the extra calories did not make them fatter. That’s because the runners had been undereating on the low fat diet and conserving energy; they lost their ability to perform well. (2)

Conclusion: Including some healthful dietary fat in addition to adequate carbs and calories offers important fuel that gets stored within the muscles and can improve endurance performance. Enjoy some peanut butter on the bagel, olive oil on the salad, nuts for snacks, salmon for dinner.

MISSING LINK #5: Fueling before you exercise.

If you think you have “no time” to eat before your workout, think again. Eating 100 to 300 calories of a pre-exercise snack even 5 minutes prior to running enhances performance, assuming:

1) you will be running at a pace you can maintain for more than 30 minutes and

2) you can tolerate pre-run food.

How much difference does this pre-run fuel make? Lots! In a study where the subjects ate dinner, and then the next morning exercised to exhaustion, they lasted 109 minutes with no breakfast, 136 minutes with breakfast (400 calories, equivalent to a bowl of Wheaties with milk and a banana). That’s quite an improvement!(3) In another study, athletes biked hard for 45 minutes, and then sprinted as hard as they could for 15 minutes. When they ate a 180 or 270-calorie snack just five minutes before they exercised, they improved 10% in the last 15 minutes. They improved 20% when they had eaten a meal four hours prior to the exercise, then the snack 5 minutes pre-exercise.(4)

This means: Eat breakfast and lunch, plus a pre-run snack and you’ll have a stellar afternoon workout! If you fear undesired pit stops or gastric distress, train your intestinal track to tolerate food. Start with one saltine, or one pretzel, and then work up to a more substantial intake. Learning to tolerate pre-run feul will help you get to the next level. Even if you are working out for less than an hour, you should still eat a pre-run snack and drink water. Athletes who ate no breakfast, biked hard for 50 minutes and then sprinted for 10 minutes to the finish were able to sprint 6% harder when they consumed adequate water vs. minimal water, 6% harder with adequate carbs vs. no carbs and minimal water, and 12% harder with a sports drink (adequate carbs+water).(5)

Fueling works!

One way to organize your pre-run fueling is to eat part of the upcoming meal prior to your workout. For example—

• If you run in the morning, enjoy a banana before your workout, and then afterwards refuel with the rest of your breakfast, such as a bagel and a yogurt.

• If you run at lunch, eat half a sandwich before your run and then enjoy the rest of your lunch afterwards.

• For afternoon or afterwork sessions, enjoy a granola bar or some graham crackers pre-run, and then refuel with chocolate milk.Whatever you do, don’t let nutrition be your missing link. You will always win with good nutrition!

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in SportsDietetics) offers private consultations to casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her new Sports Nutrition Guidebook (2008), Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.

References:

1. Beals, K., and M. Manore. 2000. Behavioral, psychological, and physical characteristics of female athletes with subclinical eating disorders. Int J Sports Nutr and Exerc Metab 10(2):128-143.
2. Horvath, P.J., C.K. Eagen, N.M. Fisher, J.J. Leddy, and D.R. Pendergast. 2000. The effects of varying dietary fat on performance and metabolism in trained male and female runners. J Am Coll Nutr 19(1):52-60
3. Schabort, E., A. Bosch, S. Welton, and T. Noakes. 1999. The effect of a preexercise meal on time to fatigue during prolonged cycling exercise. Med Sci Sports Exerc 31(3):464-471.
4. Neufer, P.D., D. Costill, M. Flynn, J. Kirwan, J. Mitchell, and J. Houmard. 1987. Improvements in exercise performance: Effects of carbohydrate feedings and diet. J Appl Physiol 62 (3): 983-988.
5. Below, P., R. Mora-Rodriquez, J, Gonzalez-Alonso, E. Coyle, 1995. Fluid and carbohydrate ingestion independently improve performance during 1 hour of intense exercise. Med Sci Sports Exerc 27:200-210.
-----------------------------
For personalized nutrition help, consult with a registered dietitian (RD) who is a board certified specialist in sports dietetics (CSSD). Use the referral network at www.SCANdpg.org to find your local food coach.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via nancyclarkrd.com (books, powerpoint, handouts). See also sportsnutritionworkshop.com (Chicago, Indy, Detroit).--Nancy Clark MS RD CSSDSports Nutrition ServicesHealthworks, 1300 Boylston St., Chestnut Hill MA 02467Phone: 617.795.1875 Fax: 617.795.1876

"Helping active people win with good nutrition."

Did you know...

Do you ever wonder what endurance athletes talk about? Below is just an example of today's conversation between two of my favorite endurance athletes about other endurance athletes (all names and personal references removed to protect the innocent - ha!). Gotta love 'em. We surely do.

I Run 13point1: Hey there! Do you have RP's e-mail? I wanted to send him a congrats on his Marine Corps finish, but I don't know which address is his in the "list" that I get from some of you guys.

PIrish66: ??????@comcast.net

PIrish66: or ?????????

I Run 13point1: Thank you so very much! Do you happen to know how he felt about his finish?

PIrish66: you're welcome. crappy

I Run 13point1: Really? I didn't think his time was that bad. But, then I don't know him very well, and do not know what his goal time was.

I Run 13point1: What about DK and JE?

PIrish66: he was an hour slower than his projected time. JE and SL kept him company during his struggles from 15 miles to the finish. DK did a 4:39.

I Run 13point1: Really. When I have run with him I would have put him right near where he finished, but that's just me and I am not a very good judge of that kind of thing.

I Run 13point1: You'll laugh...Colin is already registered for Red Hills. He wants to go 1:15 ish this year. What a snot.

PIrish66: ah, youth. tell him not to rub it in too much.

I Run 13point1: I told him, I'll believe it when I see it. 1:15 means dropping more than 20 minutes from a 1:38. He has dropped his run times to about 20-21 minute 5Ks, but he will need to drop a lot on the bike to make that goal.

PIrish66: rh is won on the bike

I Run 13point1: So I hear. But, that is Colin's real weakness - he is scared of the downhill. He can crank on the ups, but the downs on skinny tires worry him. He'll get better with time and experience I think.

I Run 13point1: Talked to CK yesterday - he's trying to qualify for Kona.

PIrish66: me too

I Run 13point1: Reallllllly...Wow. You're a bigger better person/athlete than I'll ever be. Nope. NO desire to go that far all by myself in one day on my legs.

PIrish66: you're smarter than me and chuck. my chances are slim. i have left hip replacement on 11/18 and then resectioning my right replacement 6 weeks later. i'm going to pcb this weekend to sign up for im fl '09.

I Run 13point1: EEEK! I'm not sure I'd say smarter - afterall I am doing Goofy in January, and then five weeks later 26.2 with Donna in Jacksonville, and then hopefully 3 States 3 Mountains with Team In Training, and ..... A whole lot of stupid pills being ingested around here. Hmmm...maybe it's in the water.

PIrish66: dang. hey, we have the stc, the stoopid triathlon club. i'm president.

I Run 13point1: That must make me the President Elect or fan club recruiter.

PIrish66: we have a prominent spot reserved for you

I Run 13point1: yeah, I'll bet. Right next to the Electric Chair for those parents who others believe live vicariously through their triathlon-racing children.

PIrish66: consider it a legacy

I Run 13point1: Thanks, I think.

PIrish66: you're welcome. i know

(UPDATE) Red Hills Has Opened ... Will You Measure Up?

I received an e-mail from the race director of the Red Hills Triathlon earlier this month announcing the opening of race registration. I went home, told Colin, and was immediately greeted by, "GET ME IN!!!!!" So in he is. Not only will he most likely be the youngest competitor (again), but he may very well be the first registered racer this year.

Look out, Red Hills - here comes Colin, again! This event may never be the same.

Update 10.31.2008

I just checked the "Registered Participants" list on the web site. I have to tell you I am amazed. The first day I checked there were 94 athletes, now only 1 or 2 days later there are 161! WOW! And, I am pleased to report that there appear to be two Father/Son (not relays) pairs, and a couple of families "tri-ing" it on for a weekend of fun.

I do so love a good athletic event that brings the family spirit out, and fosters a safe competitive nature. Whee! Here we go....

What an Inspiration!

Today I received a somewhat "random" e-mail with "Leukemia Survivor Documentary" in the subject line. I guessed that it must have come from Team In Training or the Leukemia and Lymphoma folks, because they seem to follow this blog, and they send me very interesting things from time-to-time. Not so from them I find as I open the e-mail. However, the information contained in the e-mail was nonetheless very, very inspirational and much appreciated by me. If you get a chance, I do encourage you to skip over to either of the links below and read for yourself just what this Ironman has accomplished - both on and off the athletic field.

From Jeff Keating:

Check out the thread 'Leukemia Survivor Documentary' on The Leukemia & Lymphoma Society Community. Or check out http://www.livingiswinning.com/ Just follow this link to see the thread: http://community.lls.org/thread/1365 (If the link doesn't work, try copying and pasting it from this email into your browser's address bar.)

Excerpt from the Synopsis page of http://www.livingiswinning.com/

In the calm, cold water of Mirror Lake, the starting gun for Ironman Lake Placid is ready to fire. Andrew 'Drew' Johnston floats, waiting to battle competitors from all over the world as they swim over, under, and around each other on a quest to qualify for the Ford Ironman World Championship. But for Drew, a different struggle weighs heavily on his mind and in his heart. In 2004, a recurring leg injury forced his withdrawal with 10 miles left in this race, something he never imagined possible. This injury led to a frightening diagnosis of Leukemia (CML). One year later, after the oral chemo Gleevac put his disease in remission, Drew began competing at an elite level again, and winning. But he had unfinished business, and his emotional return to Lake Placid serves as the backbone of this film.

Throughout the grueling 2.4 mile swim, 112 mile bike, and 26.2 mile run, Drew retells his inspirational life story. From his introduction to cycling and early struggles with triathlon to his diagnosis and successful comeback at the famous Ford Ironman World Championship in Kailua-Kona, Drew’s story is one of strength, determination, love, family and friendship. Surprisingly funny interviews with family and friends provide more than the usual glimpse into the world of an elite athlete. And with every stroke, pedal, and step Drew takes, you not only root for him, you cheer for what he believes in – a nothing is impossible attitude and a day-to-day appreciation of life. Andrew Johnston overcomes the odds to challenge himself and to inspire others to live life to its fullest. He proves that our only limitations are the ones we set for ourselves.

Training 10.19 - 11.1 (or more running...)

Somewhere between then and now I forgot to put down in writing - which might begin to explain the somewhat laid back running this week - my training ambitions for this past week.  Oh, well, "the best laid plans of mice and men..."  I have had a couple of pretty good pre-dawn runs, and I am looking forward to a strong 10-miler either today or tomorrow.  I did ride the ENTIRE 100+ miles of The 25th Spaghetti 100 last Saturday (10.11.2008) and had a blast.  I can easily see myself going more to cycling as my marathoning slides back to one per year.  I LOVE IT!!!  Oh, yeah!

Anyway, the next two weeks or so of training, here we go:

10 miles sometime this weekend and one day of hard riding

10.19 - Rest or Ride

10.20 - 5 miles from home 5:30 a.m.

10.21 - 7 miles from home 5:00 a.m.

10.22 - 4 or 5 miles from home 5:30 a.m.

10.23 - Rest and stretch

10.24 - Rest and stretch - prep for tomorrow!

10.25 - 13.1 in Boston, GA with Chuck's Team In Training group

10.26 - Rest; track Marine Corps runners (It's my 41st birthday!)

10.27 - Rest?

10.28 - 5 miles from home 5:30 a.m.

10.29 - 7 miles from home 5:00 a.m.

10.30 - 5 miles from home 5:30 a.m.

10.31 - Halloween!  Resting!

11.1 - Hmm!  I may wait to decide on this one.

Play 2 Cure

Dear Team In Training Supporter -

Below are the contents of an e-mail I just received from the Leukemia and Lymphoma Society. It sounds like a lot of fun, and it is a safe and secure environment for children. If you, your children, children you know, Internet gaming "addicts" that you know are into on-line games, this is just for you. AND...it serves a great and wonderful cause that is near and dear to my heart.

Please, please skip over to the site and check it out. Let me or Christine Lazzari (e-mail below) know what you think; how it might be better; and any suggestions.

All my love and admiration for the support you have given me, Team In Training, and Leukemia and Lymphoma Society.

"We (Leukemia and Lymphoma Society) have just launched a new promotional fundraiser called LLS Play2Cures (http://lls.play2cures.org). Essentially, it's an online casual gaming platform where users purchase tokens and compete with one another in games like sudoku, solitaire, golf, etc. The money raised goes to LLS to fund blood cancer research and programs for patients and their families.

It's a very simple theory - play games, fight cancer - but the true magic behind it is that the entire thing was developed by Jim Carol, while his 11 year old son, Taylor, was unexpectedly undergoing treatments for a rare form of leukemia.

While Jim worked on building the idea, Taylor was the VP of Game Development and skillfully tested out each game to determine which to include. Sharing this experience helped the two overcome some tough times while Taylor was going through chemo and a bone marrow transplant. Now, they're using the idea to help raise awareness and funds for other kids just like Taylor.

I invite you to take a look at the site. It's really a ton of fun. My favorite game is LadyBug - although I can't manage to get the high score (I'm cryssteen on the leader boards). I'd be honored if you gave it a try.

Hope you enjoy it. And I welcome any feedback you have!"

Thanks, Christine

Christine Lazzari Internet Marketing Specialist:: The Leukemia & Lymphoma Society 1311 Mamaroneck Avenue, Suite 310 White Plains, NY 10605:: 914.821.8881 www.lls.org Christine.Lazzari@lls.org

Dixie Chicks Rock the Iron - 70.3 Iron That Is!

It seems like a hundred years since I have been to Amelia Island. It is nothing like the last time I was there. To be honest, I didn't even recognize the place. I did manage to locate my hotel and then Main Beach where check-in took place for what may be the newest half Ironman triathlon in the country. If it wasn't a national debut event, it certainly was a Florida debut event. The Atlantic Coast Triathlon (70.3 distance: 1.2 mile swim, 56 mile ride, 13.1 mile run) was held yesterday, October 4, on beautiful Amelia Island, Florida. And, it promises to become a premier half ironman triathlon over the next two or three years if the inaugural event was any indicator. There were about 370 or so athletes registered for the combination of this 70.3 and the "Amelia Man" Olympic Distance Triathlons. DRC Sports and Chris Moling (JAX Sprint TRI series and Crystal River Sprint TRI series) put on a great event. It was well organized, and the volunteer support was almost up there with the 26.2 with Donna. I am impressed. I am actually considering going back in 2009.

Let me first straighten out a couple of things as I am sure you are gaping and wondering who in the world is really writing this. NO! I did not complete the entire 70.3 miles of the event. Two other girlfriends and I decided to do this "race" as a relay - The Dixie Chicks. Andra was our swimmer and she is a fabulous open water fish. Kathy was our cyclist and she knew she could mash out those 56 miles on the bike with the best of them. That left me to run the half marathon closer. Yippee! Or, yikes depending on how you look at it. The nice thing about a relay is no one gets pounded or destroyed by having to train for the entire distance, and ... as we quickly found out, you can have some fun all at the same time. Every one gets the chance to eat, shower, sleep in a bit or go back for a nap and still see all the transitions and the last leg cross the finish line (which we did in just about 6:01...not bad, I think).

The swim leg is in fact 1.2 miles of open water in the Atlantic Ocean. Thankfully there had been no recent storms and none looming off shore to stir up the surf and pound the swimmers into chum. Kathy says the bike course was "gorgeous" and that's enough for her to want to come back next year. The run is beautiful. The first four miles run through a little beachy neighborhood that is as cute as beachy streets can be. I would love to see the residents out on the course more in the coming years. That would add a lot to that portion. Miles 4.5 - 13 are run inside Fort Clinch State Park. Nearly all of it is canopied, beautiful North Florida (nearly Georgia) forest and cooler than the open streets. The race director was true to his word, there was hydration/fuel/iced towels/porta potties at every mile marker. The course, while not as well signed or "street marked" as I would have expected, was VERY well staffed by volunteers and police auxiliary - if only the Tallahassee Marathon would take some pointers...

The bad thing about being the last leg is that it's hot. And, if you are me and used to running in the dark and cool, hot is not always so good. There in lies the rub... So, while it was not a PR for me on the run at the end, it was good heat training and pace training (when your first 4 miles are right at an 8 minute pace, the remaining 9 are going to suffer if you happen to be a pretty steady 8:45 - 9:00 runner). Thankfully, we had all gone into it with the understanding that it was a new course; I had a hamstring issue; Andra's knee was bothering her; and well Kathy may have PR'd. Stinker! Not to mention, this was supposed to be FUN!!! It was, however, my second best time. Nothing to report to the record books, but I'll take it for training purposes. Now I know what to expect when running 13.1 miles near the coast between the hours of 11:30 a.m. and 1:30 p.m. And, it WAS fun!

I now know what I am getting myself into for the next one. And, I am sure there will be a next one - especially if I can be part of a relay team like this one. Dixie Chicks - You Rock!!!

Championship Runners

Boys Break at the Start Girls prep for the start.

Disclaimer: All names, finish times, and finish places have not yet been double-checked. I will do that as soon as the official results become available. What you read below is my own observations and human recollections. Enjoy. Be patient. I will update, edit, correct over the weekend. - LJRA

The City Cross Country Championship Meet, hmmm... Well, it had its ups and its downs. Records were set. The boys top four finishers were all mixed up. Schools were classified by enrollment into Divisions 1A ("small" schools) and 2A ("big" schools). Coaches fretted and fumed and paced. Some runners were ecstatic; some disappointed; some elated; some inconsolable. Runners cried; runners jumped for joy. In the end, runners - well, they ran.

Last week CeCe Williams (Deerlake) became the only girl in Leon County Cross Country history to break the 12 minute mark. This week she became the only girl to do it twice (and in the same season, and in consecutive weeks I might add). She absolutely burned up the course with her 11:45-ish 2 miler. Rachel Givens (Raa) smoked in for second at 12:02 (I think). Raa finished with all five of their scoring girls in the top ten this week: Rachel Givens, Camille Baker, Jessica Beyer, Ursula McPherson-Vitkus, and Brady Kidd.

2008 Middle School Top Ten Girls

1st - CeCe Williams, 2nd - Rachel Givens, 3rd - Camille Baker, 4th - Jessica Beyer

6th - Ursula McPherson-Vitkus, 9th - Lia Lombardi, 10th - Brady Kidd

But,wait, let me tell you about the top ten shake up in the boys division! As the pace vehicle (a bit like a souped up golf cart) came around the final turn in to the finish sprint, it was not Will Henderson in the lead by yards and yards as the previous three weeks. It was Cameron Wong! Yes, my friends: The Amazin' Blazin' Asian was cruisin' in on his "oriental power" for a first place finish. Will's teammate from Raa made the turn towards home all by himself. There was nothing in front or behind him but clear real estate and the finish clock. Cameron brought home the 1st place finish for Raa for the first time this season - and for the 4th consecutive week for Raa. Will soon came around the bend followed closely not by Scott Fortier of Swift Creek but rather by HIS Swift Creek team mate Trevor Touchton. Scott was not far behind Trevor and did clinch the fourth place finish for Swift Creek. It is a blur of finishers from then until Colin. But, I have pictures to add later that will undoubtedly aid in clearing the fog. The top scoring runners from Raa included Cameron, Will, Colin, Cameron Ohlin, Grayson Ruhl, and Wil Luca (I am not sure if Grayson or Wil finished first, sorry). Hallelujah! The Raa boys pulled a City Division 1A Cross Country Championship out of their running shoes by two points over Swift Creek.

2008 Top Ten Middle School Boys

1st - Cameron Wong, 2nd - Will Henderson, 3rd - Trevor Touchton

4th - Scott Fortier, 9th - Colin Abbey

Colin did run well, just not as well as he (or his coaches or his mother) would have liked. He was only 3 seconds off his best time from last week (12:42 yesterday) and finished 15th overall out of 200+ boys. Which, unfortunately, was not the top ten finish he had originally hoped for, and thus he was very cranky, sad, disappointed in himself, you name it. I reminded him more than once that it was "just one run" and that this is a "team effort" and the Team won - granted only by two points - and he was somewhat more satisfied with that answer.

Colin nearing the 1 mile mark

Later, as the awards ceremonies began, it was announced that the schools had been classified into 1A ("small" schools) and 2A ("big" schools) divisions. Six of the runners who had finished ahead of Colin were members of 1A schools, thus moving him into the 9th spot for the 2A division. He was happy then to be "reclassified" as 9th, although he still remains disappointed with his personal performance.

Every person has their own "carrot on the stick." With Colin it is usually something he can show off: an ATAC parka; aero bars for the road bike; Fastskin racing suits. All Colin really wanted out of this entire cross country thing is the "hoodie" that the coaches order for the kids if they win the City Championships. Now he can have one, and he is very pleased with that.

2008 Raa Boys Cross Country Team

City Champions

The Many Faces of My Michael

Today is "my honey's" 45th birthday. I sometimes can't believe that I have known and loved him long enough to see him reach 45. You see, I am easily bored and distracted by the numerous "shiny things" in life. "Until death us do part" seemed like an unbearably long time when I first heard it. Now, it is one of the parts of us that I love the most. And, recently I have found it interesting that my sister and I (completely different in nearly every aspect of our lives) have married men who are remarkably similar. Not just in stature, but in their dispositions, their commitment to both career and family, and then yes in looks.

Mike, me, Tanya, and her husband James

(October, 2007 when they were married)

My Michael also is patient and nurturing. He spends extraordinarily disproportionate amounts of time with our sons given the amount of hours he sees the daylight. He minds not teaching them how to make funny noises or building complicated medieval weapons with them. Yes, he will even show them how to take sneaky "I'm hiding behind a bush so you won't see me" pictures with the camera-phone (see below).

He loves his job and more often than not would rather teach (discipline: both positive and negative) than punish - even when a punishment is more deserved or warranted. The squad below has been "his squad" for nearly a year if not longer. He is currently preparing to hand over supervision to a new sergeant as he readies to move "inside" to the Vice Unit. Yet another side of him yet to be explored and appreciated by all who touch his world.

He has many different faces; many different sides; many different personalities - all of them wonderful and loving and giving and fabulous.

Happy Birthday! I love you!

Inside an Endurance Athlete's Mind

This was sent to me via the local track club "listserv" and I liked how it pointed out that we (read those crazy, self-torturing, endurance athletes) are like-minded, and that we are NOT the picture perfect model body type athletes. Yet, we persevere and continue on to the finish. Yes, the finish: that very small, all important piece of real estate that says, "You did it!"

Inside The Endurance Athlete's Mind

by Allison Van Dusen, 09.22.08, 4:00 PM ET

Bob Whitman's days start at 2:45 a.m. While the rest of us are rolling over in our beds, Whitman, CEO of the Salt Lake City, Utah-based Franklin Covey, is fitting in a few hours of biking, swimming and running before work in preparation for next month's Ford Ironman World Championship in Kona, Hawaii. Considering that the majority of Americans have trouble finding the time or energy to work out at all, let alone train for a grueling triathlon while juggling a C-suite position, it begs the question: How does he do it?

In Depth: What Are Endurance Athletes Thinking?
Much of it is mental. While many endurance athletes say there's nothing special about their physical abilities, clearly people who are drawn to and are able to accomplish feats such as marathons, triathlons and challenging ultra endurance events differ from the rest of us somehow. A big piece of the puzzle is how these athletes think about their lives, goals and the obstacles they face.

"Moderation bores me," says Dean Karnazes, who completed 50 marathons in 50 states in 50 consecutive days and wrote about the experience in the new book, 50/50. He is also currently trying to be the first person ever to complete the world's five major desert foot races in one year. "Once I did a marathon, I thought, 'Huh, I think I can go further than this.' I wanted to explore not only my physical limits but my mental confines."

A Certain Personality

Just as they tend to have a specific body type (i.e., lean, not too tall), many endurance athletes also have common personality traits, says Jenny Susser, a clinical health psychologist specializing in sports psychology at the Women's Sports Medicine Center at the Hospital for Special Surgery. These traits include persistence, endless curiosity, a lack of fear when it comes to failure and a sense of boldness.

Persistence is particularly crucial in helping endurance athletes stick to a training schedule, which they know can't be compromised no matter how much work is waiting for them at the office or how sore or tired they may feel. The benefits of showing up every day for a workout aren't just about being physically prepared on the big day. They can help an athlete feel like he or she has done everything possible to meet a challenge, ultimately translating into confidence at the starting line, Susser says.

Successful endurance athletes also have to know how to psychologically face and overcome pain during events. Roger Little, CEO of Spire Corp. (nasdaq: SPIR - news - people ) and a longtime triathlete, was competing in the World Championships Triathlon Long Distance in Almere, Netherlands, last month when he hit a giant wall.

Little swam 3.1 miles and rode his bike for 76 miles on a hot and windy course when he started to feel sick. After completing his ride, he took the first step of a 20-mile run and set what he calls a new "personal pain" record. Even though the event took him 10 hours to finish, he didn't give up--it wouldn't jibe with the way he thinks of himself as an athlete. "You get into the sport and you talk about it so much that you end up having an image you've created that you have to live up to," Little says. "You can't just say, 'I've had a bad day.'"

Pain Management While specific techniques vary, endurance athletes rely on methods of distraction to get through painful or difficult patches. Susser counsels people to focus on the technicality of their sport by zeroing in on their strides, or to play games, such as coming up with an animal for every letter of the alphabet. During the Ironman swim, while Whitman is trying to avoid getting dunked or kicked, he counts his strokes and recites a poem called The Little Red Hen to keep himself on pace.

"It might be a little like a pingpong game--this type of distraction is never 100%," Susser says. "But if you can swap your focus enough you can get yourself through it."

In the event that they should have to quit, endurance athletes know how to embrace their failures, too. Karnazes recalls passing out in 1995 at about the halfway mark of his first attempt of the Badwater Ultramarathon, a 135-mile run through Death Valley in the middle of summer. The experience was crushing, since Karnazes had spent six months training and planning for the race. He later realized that his problem wasn't his preparation, but his lack of mental flexibility. At some point early on, Karnazes unknowingly downed some nonpotable water, which quickly made him sick. Rather than slowing down and letting his body recover, he pushed himself to nail a certain time--a decision that cost him the chance to cross the finish line. But the experience infused in him a fire to conquer the course the following year, as well as many times since.

"Unless you push yourself to failure," Karnazes says, "you don't know how far you're going to go."

The link below takes you to a slide show courtesy of Forbes.com (this is also the originating site of this article).

Inside The Endurance Athlete's Mind

Another Two Weeks of Training

The next two weeks of training will be interesting to say the least. I am the anchor leg (run) of a new 70.3 Triathlon at Amelia Island next weekend, so that will be my long run for the week. In addition to some shorter runs this week and next, I am really trying to incorporate a good stretching routine/regimen to help me over my hamstring problem(s). So, there will be some shorter runs and more biking in hopes of assisting in the healing process. So, here you have it for whatever it's worth to you - probably nothing...

9.28 - Rest, Relax, Hang out with The Boyz

9.29 - 4 miles from home 5:30 a.m.

9.30 - 6 miles from home 5:30 a.m.

and...it's Mike's 45th Birthday!!!

10.1 - 4 miles from home 5:30 a.m.

10.2 - Rest (City/County Middle School Cross Country Championship Event)

10.3 - Rest - get myself to Amelia Island

10.4 - Atlantic Coast Triathlon (70.3) with Andra (1.2 mile swim), Kathy (56 mile ride), and me (YIKES! 13.1 mile run) 10.5 - Rest; maybe......ride easy

10.6 - Rest

10.7 - 5 miles from home 5:30 a.m.

10.8 - 7 miles from home 5:30 a.m.

10.9 - 5 miles from home 5:30 a.m.

10.10 - Rest

10.11 - The options are endless: Race for the Cure 5K in Birmingham or the Spaghetti 100 Ride

And, then again, we're off to the races...

What do you call it when...?

What do you call it when the top three runners on your team run faster than the previous two weeks and yet it seems that you might not win the meet? I don't know either, but it is not any fun to look those runners in the face and try to explain it. Thankfully, you sit around eating snow cones and wait for the results to be announced. The top three Raa runners this week were "on their game." However, BelleVue, Cobb and Fairview all "came to play" this week. Not-to-mention Swift Creek had once again brought some of their swiftest: Scott Fortier and Trevor Touchton.

Below is nearly all, if not all, of the

2008 Raa Boys Cross Country Team and Coaches.

The Everhart Owl Run is held in the West quandrant of the city at the Gretchen Everhart School. Before the starting bells ever clanged, I had the privilege of meeting and working with a couple of the students who are associated with The Alzheimer's Project. The Owl Run begins with a category just for the students of the school and it is so inspiring to see them run a small portion of the middle school competition course. All of the middle school competitors, the coaches, and parents line the course to cheer the Everhart runners across the field, around the turns, through the playground, down the hill and into the finish chute. It genuinely warms the heart and soul to see all of those mainstream middle schoolers cheering for those they may never again lay eyes on. I am glad they had the opportunity to see someone outside their circle of friends and social life that enjoys the same thing they do: running in the cool of the new come autumn, and enjoying the splendor of God's world around them.

Raa, with 5 or 6 girls in the top ten, had some punch this week. Unfortunately, they sacrificed first place to Deer Lake's CeCe Williams who flew down the final hill for a sub-12 minute finish. Then Rachel Givens (Raa) came in for 2nd after having battled what appeared to be cramps and then getting sick in the finish area. Camille and Ursula were right on her heels, and then along came Lia Lombardi (Deer Lake), Jessica and Lindsey for a couple more top ten finishes.

"Wonderful" Will Henderson and Cameron "The Amazin' Blazin' Asian" Wong (complete with his Oriental Power) took the 1-2 place finishes again this week. Hey, at least they are consistent. It seems to me that Will was 11:55 or better and that Cameron was not far behind him as he powered up the hill and around then bend then back down the hill to the finish. Colin finished in 10th Place with a 12:39; dropping time again from last week's 12:47 in Tom Brown Park.

Colin as he comes up hill towards the water stop and

turn around for the half-way point.

A Runner's Ten Commandments

I am sure, in fact very sure, that most of us have heard most of these before today. However, I always like them, so they are today's "insight." I find my self guilty or succumbing to many of them frequently. I think I'll try to be better about that.

1. Don't be a whiner. Nobody likes a whiner, not even another whiner.

2. Getting out of bed (walking out the door) is often the toughest part of any run.

3. Don't make running your life. Make it part of your life.

4. During group training runs, don't let anyone run alone.

5. Keep promises, especially ones made to yourself.

6. When doing group runs, start on time no matter who's missing.

7. The faster you are the less you should talk about your times.

8. Keep change in your pocket. One day you'll need to call for a ride.

9. Don't compare yourself to other runners.

10. All runners are equal, some are just faster than others.

Thank you, Joe Kelly (via the July/August 2008 Fleet Foot, newsletter of the Gulf Winds Track Club).

How to Achieve A Goal

"This week's report from the Middle School Cross Country world" ... insert teletype sounds as heard in the forties on the news reels ...

On the south east side of town sits a large green and grassy area surrounded by woods and trails complete with a lake and a pond or two. Locals call this place Tom Brown Park. Today it was the location of the "Swift Creek Battle at 'The Brown'." For the second time this season the middle schools of Leon County gathered their most adept cross country runners, boys and girls, in one place to strut their stuff. Running in Tom Brown is challenging, as many of us endurance runners will tell you, and that is me plodding along at a 9 minute/mile or slower pace. These kids are racing, yes racing, over the same terrain at about 6.30 minute/mile or better without killing themselves. A lot of the course is not visible to the casual observer, but if you yourself run from "turn to turn" and you don't mind sweating you can see the runners at least 4 different times.

Colin's goal this week was simple: Break into the top ten. Nothing more; nothing less. He told me plain as day, "All I want to do this week, Mom, is make the top ten." "Okay," I said to him, "then you better pick a fast kid, and stay with him."

Fortunately for Colin, this meet starts in an open field where the kids have some room to spread out, and not on a track where each school is given only one lane to cram full of runners. No crowds to contend with, and only one fall near the start to avoid. He broke well, came through the first turn in 11th, and when I saw him next on the trails, he was in 8th. He had some left at the finish and sprinted in from a good 100 yards out.

He had a great run, and a wonderful finish. He had picked the fast kids, and refused to let them out of his sight. Now, that's how you achieve a goal: Set one that is first attainable; have a plan; and stick to it.

The girls were wicked fast this week. Cece Williams (2nd place last week) blazed in first at just about 12 minutes. Rachel, last week's winner, followed closely behind at just over 12 minutes. She was followed by Lia Lombardi (3rd last week) and just a bit later Camille from Raa and Ursula from Raa were soon in. I honestly don't remember the rest of the top ten girls, but my photos (to be inserted later) will help to jog my memory I am sure.

Top Five Girls

1st - Cece Williams, Deerlake

2nd - Rachel Givens, Raa

3rd - Lia Lombardi, Deerlake

4th - Camille Baker, Raa

5th - Jessica Beyer, Raa

6th - Ursula McPherson-Vitkus, Raa

I was told that the boys were a bit off the pace this week-not by much, but no less fabulous to watch. And, in the end, it seems they all beat last week's times. Will Henderson held onto the Boys' First place for a second week in a row as his teammate Cameron Wong (The Amazin' Blazin' Asian - a nickname he enjoys, by-the-way) screamed in for second place and then Scott Fortier of Swift Creek. Colin and a fourth Raa runner, Wil Luca, rounded out the top ten in 9th and and 10th place respectively.

It should be pointed out that that 7th, 8th, and 9th places were all scored and timed (12:47) identically and Colin, who actually finished 8th, just didn't argue with the finish line officials and took the 9th place like a champ standing proudly next to his 6th grade Team Mate.

Top Ten Boys

1st - Will Henderson, Raa

2nd - Cameron Wong, Raa

3rd - Scott Fortier, Swift Creek

4th - Trevor Touchton, Swift Creek

9th - Colin Abbey, Raa

10th - Wil Luca, Raa

Custom Runner's Word Art

Okay, so I just loved Erin's on her blog page. What can I say? The "wordle" site is awesome in how it pulls words randomly from your blog and makes this. I love it!

To view it in a larger window, just click on it. It really is cool. ;-)

Training: 14 - 27 September 2008

Sunday - REST! 10 "good" miles yesterday
Monday - Rest - just a bit more
Tuesday - 5 from the house 5:30 a.m.
Wednesday - 7 from the house 5:30 a.m.
Thursday - Rest
Friday - 5 from the house 5:30 a.m.
Saturday - Hmmm.... 13-15 EARLY, EARLY

Sunday - Ride
Monday - Rest
Tuesday - 5 from the house 5:30 a.m.
Wednesday - 7 from the house 5:30 a.m.
Thursday - Rest
Friday - 5 from the house 5:30 a.m.
Saturday - 10 long ones!

High Standards and Bountiful Grace

I was not a runner when Jim McWhinnie was my pastor; it wasn't even a consideration. But lately, when I have been questioning my "distance/endurance running illness" he always seems to have just what I need to hear. I absolutely love it when he says something that strikes right at my heart. This one is right on, as usual when God is speaking "just to you." As runners, and fellow endurance athletes I hope you will receive a personal message as well.

Blessings to you all.

Friday, September 12, 2008

High Standards and Bountiful Grace

"The scribes and the Pharisees tie up heavy burdens and lay them on people's shoulders, but they themselves are unwilling to do anyting to help lift them with as much as a finger." - Matthew 23:4

Jesus had concerns with the religious leadership of his day. They set set high moral demands for the people, but did nothing to help. But where was the fault ... in the eyes of Jesus ... the high standards or the lack of understanding grace?

A very subtle error we can make is to understand "grace" as meaning "anything goes" or "low expectations". Grace is not involved in the setting of the high standard of excellence but in the helping of one to get to that higher excellence.

In the Olympics, the amazing athletes who run the marathon are to accomplish what for most of us seems to be an impossible task. At one of the recent Olympic Games, the officials were concerned for the detrimental effect that the higher than usual heat and humidity might have on the well-being of the runners. But still they ran the marathon at the same distance, but increased the number of water stations and installed cool spray machines along the way.

The marathon is the highest standard of moral excellence; the heat and humidity are symbols of our human frailty; the water stations and the cool spray machines are the grace of God. Some would disagree with me about the need for both high standards and bountiful grace, but this I do believe.

PRAYER FOCUS: Lord, I am willing and committed to running the race but I must confess, I certainly could use Your help ...

Whew, It's Hot Out There: Again, with the running thing

He didn't win but neither did he lose. He DID earn points for the TEAM, but he had nothing to show for himself. So, is Colin pleased with his first middle school cross country meet? I think so. He started on the line near "the fast kids" but quickly fell back to near 20th place - behind "the fastest kids" and behind his swimming buddies and behind his friend from down the street who he has known since they were toddlers.

The horn sounded and they were off: a mass of more than a hundred boys, maybe closer to two hundred, in grades 6 through 8. Colin broke with the crowd; but quickly fell back - crowds aren't his thing. I watched as the lead pack thinned and the pace was set by one of Colin's Raa teammates - not by the boys who leapt out to the front. I watched as another of Colin's Raa teammates began to edge up towards the front and a couple of the ATAC swimmers were striding along at a pretty peppy pace. Colin was moving up in the ranks, I guess when the pack thinned at first he was about 25th maybe 20th, but he was slowly working his way to the front.

Colin - far left - getting ready to leave the track

The leaders left the track and headed out "to the country" portion of the race. Through a parking lot; around the baseball field and then behind the soccer/football practice field; around the high school and through another parking lot; around the outside of the track and then back in for one quarter of a lap around the track to the finish line and the clock. I can probably name half of the top ten boy runners, and at least down to 11th or 12th where Colin finished - still earning points as the third runner finishing for Raa Middle School. I know there was a Montford boy and a Belle Vue boy in there, and another Deerlake runner I think.

Top Ten Boys - Chiles XC Meet - 9.11.2008

1st - Will Henderson, Raa

2nd - Cameron Wong, Raa

3rd - Scott Fortier, Switft Creek (ATAC swimmer)

6th - Sergey Rogachev, Deerlake (ATAC swimmer)

7th - Trevor Touchton, Swift Creek (friend from the neighborhood)

Top Ten Girls - Chiles XC Meet - 9.11.2008

1st - Rachel Givens, Raa

2nd - Cece Williams, Deerlake (ATAC swimmer)

3rd - Lia Lombardi, Deerlake (ATAC swimmer)

4th - Jessica Beyer, Raa

5th - Ursula McPherson-Vitkus, Raa

9th - Camille Baker, Raa

By-the-way, I find it amusing and important to point out that many of the top ten runners are friends in some way, shape, or form of Colin's. It's a small world.

Raa took first place in both the boys' and girls' divisions of this meet. A great start to a very short season: 3 meets, one championship meet. Way to go Raa Rams! Happy Running!

See you on the streets ...