Friday, October 31, 2008

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."

Tuesday, October 28, 2008

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: 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

Friday, October 24, 2008

(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....

Wednesday, October 22, 2008

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.

Friday, October 17, 2008

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.

Tuesday, October 7, 2008

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

Sunday, October 5, 2008

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!!!

Friday, October 3, 2008

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

Coaches for a Cause

Mac's "SwimSTRONG" Foundation

Mac's "SwimSTRONG" Foundation
Love this art work. Click for link to the web site. And follow Team TRI Mac at www.trimac-competingforareason.blogspot.com