10/30-31 Race Reports

TAF Racing hit the podium a bunch of times this weekend. On Saturday, Brad took 3rd overall at the Seaboard Festival 5K (results). Alli G. ran an awesome at her Championship Race to make 2nd Team All Conference. Today, James sprinted to the finish of the Monster Dash, placing 2nd overall (1st AG) and setting a new PR. He narrowly edged out the 3rd place runner in the most exciting finish in the event's history. Laura Barry was 1st on the women's side (8th overall), smashing the previous course record by over a minute. Sean, racing as himself (and not Gavin in skinny jeans... that would have been difficult)... placed 1st in his age group (6th overall). Matt M. followed shortly behind him (3rd AG; 7th overall), I was the 2nd woman (1st AG), and Marty (dressed as superman) was right behind me (1st AG). All of us placed in the top 15... good times (results)!

We also saw a bunch of our friends from the Half Marathon Training Program and Fit-tastic at the Monster Dash, and they ran great races too! Brad, Lisa, Bri, Kari, Rita, Erica, Jennifer, Tom, Nikki, Sam, Matt C., Mr. Smythe, and the NCSU Club XC Team came out to help / cheer. Our other friends from TAF who actually had to work today (Alli G., Anna, Jon, Matt T., Mike, and Joey) were also out there, and Mike's son took 2nd in the mile. The NCSU Tri Team also competed in the mile dressed as a bobsled team! Lead by Nicole Lewis, they ran together... in a cardboard bobsled... with helmets and goggles and matching tri tops... it was awesome! Not surprisingly, they won the team costume award. If I'm leaving anyone out, I apologize... it was great to see everyone! CONGRATS to all those who raced and HAPPY HALLOWEEN! #20

... I'll link pictures when they get posted!

Weekend Racing

In case you haven't been reading the blog all week... the Monster Dash is this Sunday (2PM, Cameron Village). It's a TAF-sponsored race... so if you're not running, please come on out and help, cheer, eat candy, etc.! Packet pickup is today (4-7 at The Athlete's Foot) and tomorrow (2-6 at Great Outdoor Provision Company). The Seaboard Festival 5K is on Sat., and the TAF Half Marathon Training program is meeting for a long run. GOOD LUCK if you're racing... have a SPOOKTACULAR time! #20

And, for this week's amazing story, we're staying local again. Margaret Hagerty, and 87-year-old from Concord, NC, is planning on running her 81st marathon this year at Kiawah. She made the Guinness Book of World Records back in 2005 when she became the oldest person to complete a marathon on each of the seven continents! And no, we're not related (I spell my last name differently)... but I wish we were because she is just AWESOME! #20

Halloween is WICKED AWESOME

Aside from getting to wear a costume, there are other things that I love about Halloween (ok, this list/post is pretty random, but the links are related to running, exercise, nutrition, and ummm):

1. Pumpkins... they're fun to carve, good for you, and make good bikes
2. Apples... they're a much better addition to salads (arugula anyone?!?) than bananas, and candy apples are awesome (especially funfetti ones... wow wow wow!!!), and so is apple crisp, and apple pie, and really apple anything... plus, climbing trees is good cross training
3. Candy... funfetti... all the simple sugars that a runner could ever need!
4. Leaves... I guess they're nice to look at, but they're even better for JUMPING IN!
5. Running away from monsters, zombies, etc.

How to make the BEST running costume

Your mission, should you choose to accept it, is to encourage others, make people laugh, have fun, win a prize, or simply get your picture taken! How are you going to do this?... by making the BEST COSTUME EVER for the Monster Dash! If there was such a thing as an expert on costumes for runners, I'm pretty sure this guy would be it! In his "how to" he offers the following suggestions:

• Be big, bright, and tropical
• Be original, thought provoking, and funny
• Use lightweight and cool runner-friendly materials

Ok guys... we were superheroes last year... so what should we be this year?!? #20

Racing "In Style"

Mark Remy noted a few months back that there was an increase in the number of people who were running marathons in costumes. He chalked this up to:

1. A general lack of costume parties (he wasn't invited to the awesome TAF 80's party)
2. Wanting to stand out from the crowd (being that Boston filled up in 9hrs and 3min, I'm pretty sure he's right on the whole "blending in" phenomenon)
3. Racing times are getting slower (true... but I did run one of my fastest 5K times dressed as The Flash... guess I need to start training harder)
4. Costumes aren't more common, there are just more cameras to capture them (yes... but I'm pretty sure that of the 18 runners that competed in the first Boston Marathon, 0 were wearing costumes)
5. Those aren't costumes (AWESOME... Darth Vader totally IS running the marathon)

So, I did some additional "research"... found that it's a tradition in some races (ok, mud run and costumes, why didn't we know about this?!?), it's fun, and superheros have more energy. I can't wait for the Monster Dash! #20

Bananaman

Apparently, you can run fast dressed as a superhero... like 3:36 marathon fast!!! Darren Stone... sorry, Bananaman... raised £1,400 for the St Margaret's Hospice in Taunton, England during this year's London Marathon. In "real life" he is a semi-professional soccer player who runs a cafe. #20

... Team TAF could totally take him at the Monster Dash (FYI, the theme of the week is Halloween & Running)!!!

10/23-24 Race Reports

Lisa Howell took first in her age group at the The Colony Lost and Found 5K in Manteo... wahooo! Not sure if anyone else raced this weekend. If you did, let us know and CONGRATS LISA! #20

Weekend Outlook

Training... racing... enjoying this AWESOME weather... Run for Healthier Babies is on Saturday. Also, the TAF Half Marathon Training Program is meeting for a long run. Not sure what everyone has up for the weekend...

And, for Friday's story of someone doing something completely amazing, I bring you news from someone we actually know... Brad's Dad! Mr. Smythe completed his "run a marathon in all 50 states" quest last week at the Des Moines Marathon... CONGRATS!!!

For real?!?

Suffice to say, the Brooks Cavalcade of Curiosities is... well... completely bizarre. One of the weirdest and most memorable of the "side shows" is the human Jesus Lizard. Basically, the Jesus Lizard's claim to fame is that he/she/it can run across a pool of "non-Newtonian substance" (i.e., the Brooks DNA). Ok, so I was under the impression that this was pretty much just weird, and that the people who dreamed up the cavalcade probably also enjoyed a good game of Ultimate Frisbee. Then, to my utter surprise, one night when I was watching the Discovery Channel they started talking about The Jesus Lizard. This caught my attention... enough to look up and actually watch the TV versus just listening to it. And... well... there was an actual lizard on the screen! Wait... so this means that there is AN ACTUAL JESUS LIZARD?!? They DIDN'T MAKE THAT UP?!? The Jesus Lizard walks on water?!? Wow... wow... wow... maybe these people should study the Jesus Lizard's technique! #20

9.81 m/sec^2

It seems unfair to me that going down stairs / downhill hurts more than going up stairs / uphill after a difficult workout or race. I mean, gravity is working in our favor on the way down... have to fight it on the way up... so, what's the deal? Turns out, going down a slope requires an eccentric muscle contraction (muscle lengthens), whereas going up requires a concentric muscle contraction (muscle shortens). It is the former that results in lactic acid build-up, and is currently "of interest" because people with degrees higher than mine have noticed an increased rate of muscle soreness and injury. However, just because it hurts more going down stairs doesn't mean that you are actually working harder (this is apparently a relatively common myth... not sure why... guess they haven't had to draw zillions of free body diagrams). #20

!!!!!!!

Look Look Look... the "featured article"... guess who's the author!?!

p.s. I will be jumping up the hills at tonight's practice! #20

Sneakers

First... the Boston Marathon filled up in 9hrs... that's just insane... wow... only took 25 emails, 10 text messages, 2 phone calls, and who knows how many facebook posts to get Team TAF registered!

Ok... back to this "regularly scheduled" blog post! When I was in undergrad, I thought the coolest internship would be in a biomechanics lab at a running shoe company. So, when I'm "watching" TV, I sometimes read running shoe reviews for old times sake:

• Lightweight Training/Racing Shoes (road)
• Lightweight Training/Racing Shoes (trail)
• Comprehensive Spring, Summer, and Fall 2010 Shoes
• Trail-Specific Shoes and more Trail-Specific Shoes

... I now think the coolest job EVER would be developing sensors for compression stockings! However, the majority of the public does not agree with me (if this whole grad school thing doesn't work out, my new plan is "fake executive"). #20

10/16-17 Race Reports

Looks like I was wrong about it being a quiet weekend... WAHOOO TEAM TAF:

• Dave M. took first in his age group at the Neuse River Bridge Run Half Marathon despite the wind and the hills (and running a half marathon two weeks ago)! He also saw Mark and Donna from the Half Marathon Training Program out there, and both turned in great times! (results)
• Looks like James, Nicole, Ed, and our other friends on the NCSU Tri team did awesome at the Pinehurst Tri on Sat. NCSU claimed 1st and 3rd in the relays, and had a bunch of great individual performances! (relay results, men's results, women's results)
• Marty Gaal ran in the Atlantic City Half Marathon on Sunday, running a negative split for a 1:32:29... not sure I've ever negative-split a race! (results)

Ok, back to work... didn't get much accomplished this morning other than filling out the Boston registration form like a zillion times! See you guys at some run and have a great week! #20

BOSTON Registration

OPENS TODAY AT 9AM!!!

The Weekend Outlook

Nicole, James, and some of our friends from the NCSU Tri Team are teaming up to compete at the Pinehurst Triathlon on Sat. (either as a relay or individually). I'm not sure if anyone else is racing this weekend... GOOD LUCK and HAVE FUN if you are... think it is going to be a "bye week" for most of the rest of us! #20

And, because we're getting close to Halloween... the record for the largest gathering of superheroes was just recently broken at the DreamWorks MEGAMIND event. Will Ferrell was joined by 1580 Caped Crusaders on Oct. 2nd, crushing the previous record of 1501... AWESOME!!!

The Steamtown Report

Although the results pretty much speak for themselves, they are only part of the story of TAF's domination at the Steamtown Marathon. This is the rest (note: most of this report is going to be written from my perspective being that I am me and no one else):

The Morning

The windshield of the car was covered in ice... granted, it was 5:20, but below freezing?!? Thanks to our early start, we were able to get on one of the first buses to Forest City High School. Everyone was kind of nervous, but you had to laugh at the R-U-N-N-E-R-S cheer being shouted as we got off the bus (but I do want to go ahead right now and thank all of the volunteers who got up so early and stood in the freezing cold). We got into the gym and set up camp, "reserving" one of the mats to sleep on. The next 1.5hrs was pretty uneventful... we tried to find Gary, John G., and John T... talked a bit to the woman sitting next to us (she was quite excited that I had an extra pair of neon pink gloves)... ate some nutritious and delicious PowerBars... etc.

The Start

At 7:50 we began moving outside. Rita and I wished Keith, Sean, and Dan good luck... run fast... see you in 26.2 miles... etc. The start was, well... how many races are started by cannon fire?!? It was really cool. Rita and I soon began running down the first hill, and within 0.1 miles spotted John T! We agreed that it was going to be a good day because (1) the cannon was awesome and (2) we found our friend.

Down, down, down we went. Sometime soon after, we passed a store named Tobacco Road. Cool... just like home... our friends were even running at the ATT today... it was going to be a great race! We ran into Dan around the 1 mile mark, and continued to run together for a bit. Rita pulled ahead of the two of us by the 2 mile mark, and continued to gain on us. By the 10K mark, I was on my own...

The "Middle" Miles

I could see Rita up ahead of me for a bit (red shirts and white compression socks are easy to pick out in a crowd). After 6 miles of downhill, we leveled off for a bit, and then went down some more (albeit at a less steep grade). I dropped my inhaler about mile 11, and completely lost sight of Rita (the red shirts in front of me were not wearing white compression socks). The course began to level out at this point, and we spotted the clock from The Office around the halfway point. However, no one was handing out Jello-shots nor wearing a Run for Rabies shirt.

We entered the "Rails to Trails" section a little before the 15 mile mark. The leaves were turning... the river was 10ft away... it was nice to be off the roads for a bit... I looked at my watch at the 2hr mark and thought, "At 10 o'clock on 10-10-10 I am running a marathon. This trail is beautiful, I feel good, my friends are running well... this is perfect, like the number 10." We left the trail shortly before the 18 mile mark. The next 2 miles were nice, we looped around a soccer field and a park and there were lots of people out cheering (although the best spectator award definitely goes to the "old guy with the boombox").

I think we all began to get tired somewhere around the 20 mile mark... the beginning downhills were starting to take their toll. By 22 miles, I know I was pretty dead.

The Last 5K

I thought about the Daves and their 5K on Sat... tried to tell myself that I've run 5K's when I felt worse... this made me laugh because it was a blatant lie and I knew it. The hill around mile 24 felt like a mountain, but at least there were lots of people out cheering and encouraging us on (Persist... Persist... R-U-N-N-E-R-S... Gooooooooo Runners). We got a bit of a downhill after that before heading up the "finishing hill" (yup, someone had a sign that said that in case we hadn't noticed). One foot in front of the other... left, right, left right... Sean said someone told him that he had "three more blocks"... he ran three blocks and there was still no finish...this is pretty much what the end felt like... there but not quite there.

Post Race

FINALLY made it, made it, made it... WAHOOO! I was very happy to see everyone again, and even happier to learn that everyone had run AWESOME! Sean had met up with Gary somewhere around the 20 mile mark, and the two ran together for a bit. Gary sprinted the finish... and both ended up PRing with times in the 3:09's. Keith was next across the line, running a 3:15 in his first marathon ever. Rita crossed shortly thereafter, taking 20min off her previous best to run a 3:17. I was next in 3:20, and Dan followed with a 3:27. Rita and I both finished in the top 5 in our age group, and Rita was in the top 20 woman overall!

We enjoyed watching our fellow marathoners crossing the finish line from the comfort of folding chairs. We talked to Mr. and Mrs. Beard between gulps of All Sport... took some pictures... and eventually made our way back to our cars.

This concludes the Steamtown Report. As a bit of trivia, 101010 in binary is the number 42, which we all know to be the answer to life, the universe, and everything from Hitchhiker's Guide to the Galaxy. You want to know what else 42 is the answer to? The distance of a marathon in kilometers. Coincidence? Nah! #20

Trail Running 101

Trail running can be fun. Plus, trails are softer than roads, and it's always good to mix up your training routine. This article features advice from Bobby Mack himself (and Gina Lucrezi)! Here is my summary (although you should definitely read the whole article):

It's important to train on trails if you intend to race on them. Start off on smooth, unpaved surfaces (like the American Tobacco Trail) before moving to slightly more uneven terrain (like grass fields), and finally to single-track trails. As you move to more uneven surfaces, expect your pace to slow. Also, pay attention to the trail in front of you... don't zone out... or you'll probably fall... and if you do, get up (because apparently you can still win a race if you fall three times... you just have to be really fast).

10/9-10 Race Reports (sorry for the delay)

Ten implies completeness of order, nothing lacking and nothing over. It signifies that the cycle is complete and that everything is in its proper order. Thus ten represents perfection. Andrew Harris

Racing this weekend was AWESOME. Big results on both days:

• "The Daves" kept our racing numbers up close to home, with Oyler claiming 2nd in his age group and Meyer with 6th in his at the Triangle Run/Walk for Autism! (results)
• Brad finished 4th in his age group at the Bethel Half Marathon. He ran a 1:25:40, which I believe is a 14sec PR! (results)
• Lisa Howell, in her first 50K ever, ran a 4:52 to finish as the 2nd Master's runner in the New River Trail 50K! (results)
• TAF rocked the Steamtown Marathon. Keith (3:15) and John G. (3:50) not only finished their first marathons, but ran awesome. Gary (3:09), Sean (3:09), Rita (3:17), and I (3:20) all ran PR's. Rita was in the top 20 woman (and PR'd by like 20min... that's just insane), and both her and I finished in the top 5 of our age groups. Dan (3:27) and John T. (4:05) also ran strong races. I'll write a full race report within the next few days... I promise! (results)

Wow, wow, wow... WAHOOO! CONGRATS everyone... 8 PR's (and maybe more)... pretty much defines TOTAL TAF DOMINATION! #20

When even virtual is too real...

Interactive Video Games Can Cause a Broad Range of Injuries

"When compared to the traditional video game group, participants in the interactive group were significantly more likely to injure their shoulder, ankle, and foot. Bystander injuries occurred in both the interactive and the traditional groups with significantly more bystander injuries in the interactive group."

100+ injuries a year from video games... I give up?!? And, more importantly, there is actually a National Electronic Injury Surveillance System... really?!? #20

Run Your Best!

I found this article about Deena Kastor's training philosophy to be really interesting. Basically, it talks about how you should tweak your training to focus on different race distances. The article concludes with the premise that training for shorter races (like 5K's) can help you run faster in longer races (like marathons). Cool! #20

Weekend Outlook

Lets see if we can carry the momentum of last week's awesomeness through this weekend! Saturday brings the Triangle Run/Walk for Autism (9AM, Moore Square); you can still pick up your packet today at TAF from 4-7. This is a TAF-sponsored race, so it would be great to see our team out there competing, cheering, helping out... whatever! Brad is off to Canton for the Bethel Half Marathon, and for once isn't running the longest race of the weekend! Lisa and Joey win that award.. they decided that it would be much more fun to run ten 5K's, and are headed to the New River Trail 50K on Sat. The Steamtown Marathon is on Sunday (10/10/10)... we have a big group running... that's all I'm going to say on the subject until after the race (I'll try and post something as soon as possible... no fake reports I promise... but it may take a few days). GOOD LUCK to everyone racing and HAVE FUN now that it's finally fall and KEEP US POSTED! #20

I can't believe I missed this (ok, that's a lie, I only look at the Guinness Book of World Record site once a week... it's no weather.com)-- the record for the largest PLAYMOBIL display was just recently broken on Sept. 26th with 68,808 figures!

Post-Workout Nutrition

30min is the magic number for refueling, but some find it difficult to eat solid food this close to finishing a workout or race. For those in this camp, liquid options may be best (refueling and rehydrating all at once... score 1 for efficiency!). Chocolate milk is always a good, cheap option that brings the right blend of protein and carbohydrates for muscle repair. Smoothies are also good choices, and contain fruit too (here are some recipes). #20

Just for fun

Since y'all are probably sick of the flash games from a while back, I decided to find some new ones (plus, the week is half over, fall break for NCSU starts tomorrow, and tapering/recovering leaves you with a lot of free time):

• Track and Field: This was probably my favorite Nintendo game from back in the day. Actually, this was part of my favorite game... the one that I had also featured arm wrestling, diving, archery, and triple jump... and maybe some other sports.
• Paperboy: Ok... this was my second favorite game (my sister and I didn't own it, so we only got to play it when we went to my cousin's house). Unfortunately, I can't remember how to throw the paper!
• Prehistoric Football: this game is absurdly awesome... took me forever to be able to kick the ball and not fall... but it reminded me of Tuesday's "cutting edge of technology" post!

Happy procrastinating! #20

Running... the leading edge of technology

I just had to laugh when I read this article. To summarize, the coach of England's soccer team is blaming their less than stellar performance in the World Cup on over-training. In order to combat this, they are going to try and track training load using "the latest technology including GPS and miniaturized accelerometers". I read this sentence, then read it again... so they're going to give them all Garmins?!? I mean, seriously, runners have been tracking their "training load" for years... the English soccer team hasn't been?!? Wait until they find out about heart rate monitors! #20

Ankle Flexibility

The leaves are changing color... it's so beautiful outside... lets hit the trails! Unfortunately, trail running can result in a lot of twisted ankles from tripping over roots, sliding out on the aforementioned leaves, etc. Here are some exercises for improving ankle flexibility. Another good, simple exercise for improving ankle strength is to stand on one foot... and then shut your eyes... just make sure there are no end tables in your way, you're not by a door frame, or a bike on a trainer, no laundry to trip over... not speaking from personal experience or anything! #20

10/1-3 Race Reports

Looks like we did get October started off on the right foot!

• On Friday, Alli G. (Peace College) and I (NCSU club team) ran in the Great American XC Invitational out at WakeMed. Alli set a PR, and the NCSU club teams finished well. (results)
• On Saturday, James competed in the Jordan Lake Men's Only Tri, finishing 1st in his age group and running the 5th fastest 5K split. (results)
• Also on Saturday, Lisa Howell ran a PR in the Railroad Days 5K to finish 1st in her age group. Joey finished 2nd in his age group too.
• Barry (Rusty) and Tim competed in the Lake Royale Sprint Tri. It was Barry's first triathlon (wahooo), and I believe Tim finished 2nd in his age group. (results)
  
• On Sunday, Dave ran in the Ridgefield Pamby Half Marathon in CT. He said it was hilly, but the race went well.
• And and and... LAUREL RAN A HUGE PR IN THE TWIN CITIES MARATHON (and an AMAZING time)!!! She flew through the first 5K, and 10K and 13.1 mile mark, and 30K... and 20 miles... and 26.2 miles... and I'm pretty sure I should not have been drinking coffee while we were tracking her at Cup-of-Joe! CONGRATS!!!

Ok, that's all I have for now. GREAT JOB EVERYONE and hope you enjoy the rest of the weekend. #20

Saturday Update

The Great American XC Festival went well yesterday. The NC State club teams raced well, and I believe Alli ran a PR! This AM, James placed first in his age group in the Jordan Lake Men's Only Tri. I give him a lot of credit... I wouldn't have wanted to jump onto a bike after swimming this AM (I was shivering for the first mile of our run... guess it's officially fall)! GREAT JOB everyone and keep us updated on how the rest of the races went! HAVE A GREAT DAY! #20

Weekend Outlook

Lets get October started off right! Rita, Alli, Allie, and I will be running in the Great American XC Festival at WakeMed on Friday (college) and Saturaday (high school); the team Marty coaches will also be there. I'm guessing this is going to turn in to a mud run / slip-and-slide... should be fun! Rusty is competing in the Lake Royale Sprint Triathlon on Sat... this will be his first tri ever! We also have teammates competing in the Jordan Lake Men's Only and Women's Only Triathlons. And, on Sunday, Laurel and her uncle are running in the Twin Cities Marathon... should be an awesome race! Dave is also running a half marathon (and I think I heard the name of the race wrong because the only one I can find that sounds like what's in my head is in Canada, but the date is right)... GOOD LUCK everyone and HAVE FUN! #20

And, because its supposed to be FREEZING COLD this weekend, the world record for the most nationalities in a sauna is 57. This record was set in 2008 by the students of Ritsumeikan Asia Pacific University... ok, this might be the weirdest record I have seen!