PFT Challenge Update after round 1

After yesterday's fun, the current standings are:

Rusty Fennell 99.375
Mike Chappell 95.000
Brad Smythe 94.750
Katie Wade 94.375
Erica Labonte 91.875
Dave Meyer 91.500
Meghan Hegarty 90.625
Rita Beard 87.875
Andrea Smythe 83.375

The next event is the Army PFT, scheduled for Wednesday June 15th. The location is updated to be along the Crabtree Greenway. The parking area for the event is on Lassiter Falls Circle, off Lassiter Mill Road. This is across from St. David's School. We'll do the push-ups and sit-ups then head to the greenway for a 1 mile out and back for the 2 mile run. This PFT is worth 300 points. Practice your push-ups between now and then. For this event, chest to deck means your chest must touch the deck for it to count, and you must lock out at the top, elbows straight. 2 minutes are allocated for pushups and situps and the standards are highter.

For those of you who attended the first, just show up for the second and third, there's no additional fee. First time participants, bring $5 for the bucket.

Email me with any questions. Hope to see a bunch of you on the 15th!

-Brad

Wetsuits

Ok, since Marty's Old School Aquathon Series kicks off tomorrow, I figured I'd post something semi-on-topic. These three websites (onetri.com, beginnertriathlete.com, and triathlonsuit.org) are pretty comprehensive, discussing everything from why you would want a wetsuit to how to select one that best meats your needs. So, to summarize the "why":

• Wetsuits make you faster. The added buoyancy places your body higher in the water, which helps to reduce drag. Not only does this mean that you don't have to work as hard, but it also promotes better form. Additionally, wetsuits increase hydrodynamacy (I'm an engineer, I'm allowed to modify words to fit my need)... think of all the world records that were broken with those crazy Speedo suits back in 2008.
• Wetsuits provide protection and keep you warm in freezing cold water.
• Wetsuits make you look intimidating... the arm warmers and compression socks of swimming! I mean, just look at the "superhero triathletes" in that picture... is the the 'X' for X-Men or Xterra?!? I'm sorry, I know I'm mixing "superheros" here (very un-engineer of me), but... "Swim, Bike, Run, Transition... by your powers combined..." :-)

Ok, on to selection. There are four major things to consider: comfort, price, fabric, and durability. First and foremost, make sure the suit fits you properly... try it on before you buy it if at all possible (if ordering online, try to get to a store that carries the suit, or consider renting before buying). Make sure that it is not too loose (it should feel snug... in fact, many people find "performance fit" to feel too snug), and that the neck and wrist "seal" is good (to prevent water from flowing into the suit). It's ok if the arms and legs are a little short, just make sure that your stroke and kick are not restricted. Comfort is also related to the buoyancy and flexibility, which usually comes with an increased price tag. However, the last thing you want to be thinking about on the swim is how uncomfortable your suit is, and how this could have been avoided if you just bit the bullet and spent an extra $XX. In terms of style, probably the biggest choice you'll have to make is sleeved vs. sleeveless. If the majority of your swimming is in relatively warm water (70 +/- a few degrees), then you'll probably want a sleeveless suit so you don't overheat. However, if you want to be a polar bear, do not despair... it's a myth that full-sleeved suits reduce flexibility. Another thing to consider is full-leg or short style, although most of the suits I've seen are full-leg (I'm assuming because they are more hydrodynamic). Some manufacturers are also starting to offer two-piece wetsuits (versus the more traditional one-piece suit with a zipper up the back) to allow wearers to mix-and-match sizes.

And last, but not least, here is a list of USAT-approved wetsuits, and the link for the current USAT rules.

Memorial Day

Hope everyone is enjoying Memorial Day, and thank you to all those among us who have served. Today marks the first event in Brad's Raleigh edition of the PFT Challenge (PFT stands for Physical Fitness Test). The first test to be completed is the Air Force PFT, followed by the Army PFT (June 15th), and the Marine Corps PFT (July 10th). All of the tests include a sit-up portion, a push-up/pull-up/flexed-arm-hang portion, and a run portion... so it looks like we'll have our work cut out for us!

5/28-29 Race Reports

The weekend started early for Team RRO / FAST Coaching with the Foxhunt 5K on Thursday evening. Tim G. was 2nd overall, Marty was 6th overall (top 5 males), Dave was in the top 20 males, and John G. was in the top 35 males. On the female side, Donna C. was in the top 30... CONGRATS GUYS (results)! The bike leg of the Doughman proved to be the undoing of both teams... both of Bri's bike tires got flats and a poorly marked course led Tim and Marty's cyclist astray. However, both teams still finished and had a good time and got to eat their Locopop (and isn't that what's most important anyways?!?). I'm still waiting to hear how the White Squirrel Festival turned out...

Hope everyone enjoys the rest of their holiday weekend... and don't forget the PFT Challenge tomorrow (8AM at West Millbrook Middle School). And sorry for making you run all weekend Dave :-) !!!

Weekend Outlook

Bri, Kari, and two of their friends are looking to defend their 3rd place title at the Doughman, but they might have some competition from Marty and Tim (and their team)... I just want to know who gets to eat the Locopop?!? Sean is headed to Brevard, where he will "go nuts" at the White Squirrel Festival 5K (I really hope the race t-shirt says that), and I'm not sure which random 5K Dave has planned for this weekend. GOOD LUCK everyone...HAVE FUN... and enjoy the long weekend! Also, on Monday, the PFT Challenge kicks off with Event #1 at West Millbrook Middle School at 8AM.

For World Record Friday... I tried to find a record related to trail running, but my search for "trail" in the "find a record" link didn't provide anything good. So, since the other "theme of the week" was falling... 134 is the number to beat for the most steps tumbled down in a stunt stair fall (yeah, there's a record for that). 

Trail Runnning > Road Running?

Yeah... why would you want to trail run? I mean, nature is nice and all, but so is not winding up in a hospital with a concussion and a broken arm!

So, the "runner's high" phenomenon was scientifically proven back in 2008 by Dr. Boecker. However, this article (from Trail Running Magazine Beginner's Guide, May 2010 if the link doesn't work) suggests that the "stresses" of the road (running traffic light intervals, playing Frogger with pedestrians who yell "run Forest run" at you, sucking down exhaust fumes, etc.) can inhibit or reduce this effect. Trial running, on the other hand, is naturally more calming and has been shown to have positive effects on mental health. Also, trails provide a softer surface compared to roads, and can help reduce the number of overuse injuries.The article goes on to suggest these reasons for why trail running is better than road running:

• No fashion police
• Easier on your joints and tendons
• No obsessive-compulsive split checkers (or not as many…)
• Smaller, more laid-back community and race scene
• You can pee your shorts and nobody notices

Ok, I've never much cared about how I looked when I ran (or otherwise quite frankly), so if there are fashion police out on the road...ehhhh. And, I still like to know my splits, even though I fully expect them to be slower. Unstructured workouts/races make me more tense, and I don't care if no one knows if you pee in your shorts or not... you do and that's still kind of gross. So, aside from the better surface (which tracks offer), there is no reason why I should like trail running. But, I still kind of do, so I would like to propose a few additions to this list:

• Trail running seems more adventurous than road running (although I can still get lost in downtown Raleigh, so any run is an adventure). 
• There's always something to do when you're trail running (like worrying about how best not to fall). So, if you're like me and have to constantly distract yourself, running solo on roads can seem like a chore (the license plate game doesn't work so well when you can't see them... and, when you do the same routes over and over, the abc game gets too easy). On trails, however, you have to constantly be on the look out... and you can jump over stuff, which is fun especially for used-to-be hurdlers and jumpers (and maybe someday steeplechasers).
• Getting dirty is also fun. Yes, there is some childish part of me that thinks its funny, like I played a trick on my mother or something, by not being able to avoid the mud... too bad I do my own laundry now.

So, basically, trail running is FUN!

Trail Falling

So, now that I knew how to fall safely, I decided to look up more specific information on "trail falling". Similar to "general falling", the experts caution against trying to break your fall... except when tripping forward down a hill because a broken arm is better than a broken neck. They also suggest that the reason why most runners fall on trails is that they either (1) get lazy and don't pick their feet up high enough and/or (2) zone out... tree roots are a lot less forgiving than a flat road! In order to "recover quicker" from a fall, this article (from Trail Runner Magazine, June 2009 in case the link doesn't work) suggests employing the tuck-and-roll method, at least on less technical trails. They also point out that you should try not to fall in the first place if you are trying to be really quick. In order to spend more time vertically than horizontally:

• Tilt your pelvis forward to engage your abdominal muscles to make you more stable, especially on technical, rocky declines.
• Imagine you're running on eggshells. Skim over the ground, lightly touching the ground with your feet, particularly in rocky sections.
• Use compact form. Shorten your stride to keep your feet underneath your body which maintains your balance and conserves energy. You're most likely to trip when fatigue slows your normal stride to a stiff shuffle.
• Keep your chin down and eyes scanning 10 yards ahead on uphill or flat terrain, 30 yards ahead on downhill sections. 
• On steep descents, carry your arms wider than normal to help maintain balance.

Falling With Style

So, obviously, steeplechase lends itself to falling a lot. You know what also lends itself to falling a lot? Trail running. And yes, falling is going to be my segue from running in circles around a man-made surface to running single-track... need to get ready for the 10K Trail Championships at the end of August!

I jokingly said one day that I was going to work on optimizing my falling form versus my trail running technique because the former was more widely applicable (I believe Ridge Rd. and my face became well acquainted on the second run I ever did with y'all). Plus, everyone who shows up at that race will have probably worked on trail running, but how many of them will have figured out how to eek out the greatest distance per fall?!? So, I Googled techniques for falling... figured I should probably learn how to fall safely before I tried anything really crazy. This article contained some general "safe falling" information. First and foremost, they said NOT to try and break your fall because you'll probably break whatever limb you are using (coach had warned me about this when I started cycling). Secondly, there are 3 ways to fall (on your side, forward, or backwards), and there are techniques for each. The take home message - try and fall on your side, and always keep your chin tucked to reduce neck injuries. Wow, there are a lot of steps, good thing they suggest practicing a few times a day!

Q: Steeplechase... for humans?

A: The steeplechase is probably the weirdest, most awesome, and most difficult running event in modern track and field competition. I have great respect for anyone who has run this race... why? First of all, it's 3000m, a distance which I always found to be way too long to be going that fast... a mile, with a "surprise" mile at the end. Secondly, you have to clear 28 "ordinary" hurdles, as well as 7 "water jump" hurdles. The term "ordinary" is also mis-leading, as the hurdles are not the "normal" ones used in the shorter distances, but rather balance-beam like obstacles... they don't fall if you hit them. So yes, if you couldn't already feel the lactic acid burn by the end of the first mile, jump 35 times and let me know how that works out (and yes, someday I do hope to be able to tell you how it does)! Ok, so whose bright idea was the steeplechase in the first place...

Once upon a time, there was a jockey named Daniel. There was nothing all that noteworthy about Daniel, save for his really bad luck. Practices would go great, warm-ups would go off without a hitch, and then his horse would completely bonk in the race. And, to add insult to injury, his horse was named Lucky Charm. If one more person remarked that a more appropriate name would be Unlucky Charm, or Cursed Charm if they were in a creative mood, Daniel thought he might just lose his mind. Then, one day during a particularly bad race when Lucky Charm decided to add being directionally challenged to his repertoire, Daniel heard the announcer say, "I hope no one had any money riding on CC today." That was the last straw for the jockey... they were too lazy to even say Cursed Charm anymore... they had to shorten it to an acronym?!? So, Daniel jumped off his horse and completed the circuit on foot. Lucky Charm eventually made his way over to the finish, and the two crossed the line together. The race officials were utterly confused... should they disqualify the pair? Up until this point, the rules only stated that: (1) the course had to be completed in its entirety, (2) all barriers had to be attempted (or a penalty assigned), and (3) the jockey and horse had to cross the line together (to prevent the situation that a jockey could be thrown off, but the horse still complete the race). So, the officials let the result stand... I mean, they were dead last anyways!

Daniel began practicing harder than any other jockey, pulling two-a-days everyday (one with his horse and one without). Their next race was 30sec faster than the previous (no thanks to Lucky Charm), and by the end of the season, the pair had a new PR! In recognition of Daniel's effort, the other local jockeys decided to compete sans horse in the final race of the season. Unfortunately, they didn't tell anyone they were going to do this, and it was a rather large event. As Daniel and Lucky Charm had never won a race in their entire career, a lot of people lost a lot of money, and were obviously rather upset. In order to prevent this from happening again, two race divisions were created, one for humans and one for humans and horses.

The End!

... obviously, that was completely made up, but I figured I'd add it to the list of stories :-)

5/21-22 Race Reports

Another great weekend of racing for team RRO / FAST Coaching:

• The St. Francis of Assisi 5K saw some fast times, with Crit grabbing 2nd in her age group, and Jim M. placing 2nd and Dave Meyer placing 3rd in their age group... NICE JOB GUYS! (results)
• The PWS Run for Charity 5K/10K was a lot of fun, with James crossing the finish line 1st in the 5K, Sean placing 1st in the 10K, and I was the 1st female in the 10K... WAHOOO!
• Marty defended his title at the Battle at Buckhorn Tri, finishing 1st overall... CONGRATS! (results) 
• Kirby made it to Ireland, and then decided that he might as well run a marathon, placing 3rd overall in the Clare Burren Marathon... CRAZY!
• Despite the difficult course and humid conditions, Mike placed 1st in his age group (17th overall) at the Inside Out Sports 10K... AWESOME! (10K results, Half marathon results)

GREAT JOB everyone. Hope you enjoy the rest of this WONDERFUL Sunday!

Weekend Outlook

It looks to be a busy weekend in NC... hopefully the weather will cooperate! On Saturday, there's the St. Francis of Assisi Run for Peace 5K, or, if you're up for a little adventure, the Gladiator 5K (WakeMed Soccer Park). The TrySports Battle at Buckhorn Tri and the Over the Mountain Tri are also both on Saturday if you're looking to mix up the traditional run in a more conventional manner. Sunday brings the Inside Out Classic 10K and Half Marathon (the 13.1 distance being the last event in the Second Empire spring series). As for the random 5K/10K race of the weekend... after carefully scrutinizing all of the racing websites at Cup-of-Joe last weekend, I think the vote was 4:0 for the On The Move Charity Run at the ATT on Saturday (...because Winston-Salem seemed like too far to drive for an 11K).

And, for World Record Friday... y'all might not know this, but I am terrified of dogs. Even when they are behind fences, in cars, supposedly safely secured somewhere, I still freeze when I hear one bark. And, well... it turns out that a dog might be able to escape from a car after all! Striker, who is apparently a very smart border collie, can claim the fastest time for a dog unwinding a non-electric car window... 11.34sec. Even though this record has remained unchallenged since 2004, well, I'm happy we switched to "summer speed" mode at the track!

Q: Who invented the triple jump?

A: The original triple jump (as practiced by the Greeks) was simply 3 long jumps. Then, the Celts made it a continuous jump... but it wasn't until after 1900 that it took on its current hop-step-jump format (with the hop and step on the same foot).

Why are the first two phases performed using the same leg? I have no idea... and I was not able to find a good answer to this question... although this forum discussion was somewhat interesting!

... did I mention that the triple jump is the BEST field event?!?

Q: What did they land on before mats?

A: Yesterday's post got me thinking... I wouldn't want to jump over a wall and land on a pile of rocks! I mean, I guess in competition you could pile up leaves or something else that would absorb some of the shock of landing, but that would have to be one big pile of leaves! As it turns out, high jumpers didn't always land on their backs. In fact, the Fosbury Flop (the style of high jumping that most of us have seen), didn't even become popular until the late 60's. Prior to that, most jumpers used the Straddle technique / Western Roll, Eastern cut-off, or simply Scissors-Jumped to clear the bar. So, why did it takes athletes so long to "discover" this style of jumping? Well... because prior to the advent of deep foam matting, jumpers landed in sandpits or low piles of matting, so they either had to land very carefully or on their feet!

Q: What are pole vaulting poles made of?

A: Modern poles are made by layering carbon fiber and fiberglass composite materials. Both materials have high tensile strength (prevents the pole from snapping), and reasonable tolerance to compression (absorbs the shock from planting). Additionally, both have a high strength-to-weight ratio, which is good because it would really not be fun to have to sprint down the runway with a heavy pole! However, poles weren't always so "high tech", and were originally made from wood, bamboo, or metal. In fact, how did pole vaulting get started? I mean, the throwing field events make sense to me in terms of ties back to ancient times, as do high jump and long jump... but who came up with pole vault? I mean, I guess people just wanted to keep jumping higher, and there is only so much you can do un-aided, but why not jump off a spring board or something? Apparently, pole vaulting has its roots in warriors needing to get over walls and such... a useful skill I guess! The first pole vaulting competitions were held at the Irish Tailteann Games, where the poles were made from tree limbs. I would have loved to see that!    

And, for anyone who really cares, this article has way more information than you ever wanted to know about pole vaulting poles. 

Q: Did they originally throw a real hammer?

A: Yes. In fact, they originally threw a sledge hammer. The event has its routes in the Tailteann Games, but was popularized by the Scottish Highland Games. The implement used during this event resembled the "modern" hammer (to me, it looks like a shotput on the end of a handle). However, the hammers used during these games could be any weight, and the handles could be any length (although they were generally between 3 to 3.5 feet long). The English standardized the weight (16lbs) and handle length (3.5ft) at the end of the 19th century, and required the hammer to be tossed from within the confines of a circle measuring 7ft in diameter.

5/14-15 Race Reports

Lots of great results again this weekend from 5K-42K! In descending order of distance:

• Keith ran a 3:14 at the Delaware Marathon, his second marathon in just 2 months (amazing since his first marathon was only this past October)... GREAT JOB KEITH!!! (results... I hoped they updated them because they were making me quite nervous until I got a text message from Keith)
• Jennifer Curtin was also flying at the Toronto Marathon also, running a 3:14 for 9th woman overall and 3rd in her age group... WAHOOO! (results)
• The results from the Pittsburgh Marathon finally got posted... and two of our friends placed in the TOP 50! Jarett ran a 2:42 (30th overall), Brandon ran a 2:46 (43rd overall), and Brad ran a 3:15! CONGRATS GUYS! (results; interview with Jarett)
• Tim G. was 3rd on the men's side and 4th overall at the Run for Warriors Half Marathon, running a 1:19:01... guess you were ready! (results)
• Dave was first in his age group (8th OA) at the Fun Run for Charities 10K... the 5K is for losers :-) !
• Gavin said, "If the 5K is for losers, how come I won?"... he really didn't say this, but he really was 1st overall at the Clayton Road Race! (results)
• Even though the Got Grit 5K was quite hilly (note: Hillsborough is hilly... Pine Level is level), Rusty and Erica still turned in great times. Rusty was 2nd in his age group (10th OA), and Erica was 2nd in hers... AWESOME! (results)

Hope everyone enjoys what's left of the weekend... AND CONGRATS TO ALL OF OUR TEAMMATES WHO RACED!!!

Weekend Outlook

Lots of marathon running this weekend... Keith is running the Delaware Marathon, Jennifer Curtin is running the Toronto Marathon, and Brandon, Brad, and Jarett are running the Pittsburgh Marathon. GOOD LUCK you guys (and here's something to think about for 26.2 miles). Back in NC, Dave is running in the Fun Run for Charities 5K/10K on Sat. (in Rocky Mount), and I'm not sure if anyone was planning on heading to Camp Rockfish for their 5K Adventure Run.

We did figure out what was going on in Umstead yesterday afternoon, and given the number of rescue personnel that were there, we were correct in thinking it wasn't good. I was hoping that they were just looking for someone that was lost and that they had found them, but unfortunately not. As it turns out, a cyclist passed away climbing the curve/hill by Reedy Creek Lake.

Raw Eggs

Guy: "Raw eggs are much healthier because cooking them denatures the protein."
Girl: "So what? That's disgusting. Plus, can't you get salmonella?"
Guy: "Not if they're fresh."
Girl: "So, do you just put it in a glass and drink it?"
Guy: "Yeah, with a little bit of water."
Girl: "Ewww. I would have to drink it with milk. Watery raw eggs sound nasty. Do you add salt and pepper? Your roommate must think you're insane."

For a solid month, I listened to one guy in my lab section talk about eating raw eggs. I would usually start laughing, which would earn me a weird look from whatever group I was trying to help at the time (amplifiers and filters really aren't that funny). This is not the first time I've heard the whole raw food argument. And, while cutting back on processed foods is a good idea... why is denatured protein bad? I mean, I always kind of figured that if the protein wasn't already denatured as a result of cooking, then gastric acid would take care of it. So, I looked it up. Turns out, denatured protein isn't bad, so the whole raw egg thing might be over-rated (read the 4th comment... wow... and thanks for the stats clarification... the first page of comments cracked me up). However, the "denaturing" from heat is different from that achieved chemically. From what I gather, while the protein is broken down in both cases, heat damages the enzymes (as well as other essential vitamins an minerals) and causes them to congeal (they cannot be used by the body in this state) whereas digestion breaks them down into usable components (i.e., amino acids). Also, it apparently takes more work to digest cooked food, so not only are you wasting time by cooking, but you're wasting energy (sweet... more reasons why I should never cook). And, while I'll probably never eat a raw egg, I think I can manage more fresh fruits, vegetables, and nuts!

Why does Icy Hot Work?

I'm not sure what answer I was expecting when I googled this, but it definitely wasn't the one I got. So the "icy" doesn't dull the pain while the "hot" melts it away? It's all just a trick? Say it a'int so. Now my 2XI pre-race routine (inhaler and icy hot) is down to just 1XI... which is really just I... how will I ever run again?!? Ok, enough with the dramatics and back to the original topic of discussion. Icy Hot, Biofreeze, Bengay, etc. are classified as analgesics. They work by tricking the nervous system. Basically, pain and temperature information share a common pathway to the brain. However, the "temperature" stimulus travels to the brain faster than the "pain" stimulus, so the former overrides the later.

Alright... I guess I'm ok with tricking myself... especially since I'm really not ok with freezer burning my leg on a regular basis (aka what usually happens when I attempt to use "real ice"). Having said that, here is my review of the Icy Hot line of products:

• Icy Hot Balm: Pros- cheapest, container has a screw cap and is hard plastic (good for not getting icy hot all over your bag); Cons- doesn't spread well, composition changes when it melts and re-solidifies
• Icy Hot Cream: Pros- cheap, spreads better than balm (although still not all that great); Cons- comes in a tube with a pop-top lid (bad for getting all over your bag)
• Icy Hot Gel: Pros- spreads the easiest (definitely didn't notice that the scent vanished), Cons- slightly more expensive (not that much more than the cream), comes in a tube (but the cap pushes down so it doesn't pop off as often)
• Icy Hot Patch: Pros- less scent than others, easy to apply; Cons- doesn't seem to work as well (in my opinion), much more expensive for what you're getting

And, although I swear by Icy Hot, Biofreeze works equally as well (it's just not generally as readily available).

The Game of LIFE

Sweet... I get to be a professional athlete! This was one of my favorite careers... and, as it turns out, real life athletes live longer than their sedentary counterparts. However, the added years are not evenly distrusted among all athletes. So, the question becomes, should you want to become a professional boxer, basketball player, or ultra runner? Researchers studied the differences between power athletes, endurance athletes, and those participating in team sports. Endurance athletes lived the longest (5.7 years longer than "non-athletes"), team athletes were next (4 years longer), and power athletes enjoyed the fewest number of added years (1.6 years). This may be the result of a lower VO2 max, as previous studies have shown correlations between longevity and this metric. Or, it could result from the fact that people are able to continue participating in endurance sports for longer due to the higher "career-ending" injury rate associated with the other two categories. In fact, studies have shown that professional soccer players in England are 10 times more likely to develop arthritis compared to the general public. Traumatic brain injury is also a major problem among some "winter sport athletes" (skiers, snowboarders, lugers, and skeletoners), boxers, football players, etc.

Rising Mercury Part 4 - General Tips

Here is a summary of the advice given in these two articles (article 1; article 2):

• In order to acclimate more quickly, try walking/jogging for 15-20min in the heat of the day. However, you should
• Do your main workout early (before 10AM) or late (after 6PM, especially if you have allergies). And, don't be afraid to
• Slow down, run less, and/or walk until you get used to the heat and humidity. Or, you could try to
• Stay cool by pool running or jumping in a pool repeatedly while running. Drinking cold water also helps. Just don't push yourself too hard until you know that
• You're ready to run in the heat. Also, make sure that you're well hydrated and getting enough sleep.
• Wearing moisture-wicking clothing also helps. If you suffer from allergies, wash your clothes and shower immediately. 

With respect to racing in the heat, be prepared and err on the side of caution (article 3):

• Training: (1) Over-dress  (i.e., wear a long sleeve shirt, tights, and/or a hat when you don't have to); (2) Train on a treadmill during the cooler months (it's always 60+ degrees in a gym)
• Warm-up: (1) Stay in the shade as much as possible; (2) Reduce the intensity of your warm-up to avoid over-heating; (3) Have a water bottle close by and keep drinking
• After the gun goes off: (1) For shorter races, use the water at the water stops for cooling; (2) For longer races, keep drinking; (3) Keep your pace conservative

Ok, so we shouldn't have made fun of Marty the other week at the track for dressing like it was 40 degrees out when it was really 60. However, I really wouldn't recommend over-dressing in 80+ degree heat (or humidity), especially for long runs. This just seems like a bad idea to me, as well as a sure fire way to dehydrate quicker, we're not wrestlers trying to make a weight class after all! Also, the whole warming up thing... I get what he's saying, but going from a standstill to "all out" is not a good idea. Just because it's warm out doesn't mean your muscles are warmed up... so I really wouldn't recommend skipping strides for shorter races.

5/7-8 Race Reports

Great racing this weekend everyone... WAHOOO:

• Owing to the dense fog, the swim portion of the White Lake Half was canceled. Despite the swim being Marty's favorite of the three events, he still placed 7th in the open master's male category. Walt had a great day, placing 3rd in his age group, as did David Kirby (4th age group) and David Meeker (1st novice male). (results)
• David Oyler and Tim Gautreau took on the lesser distance sprint. But they did get to swim. Both raced well with David taking 5th in his Age Group and Tim taking 3rd in the Open Male category. (Results)
• The Capital City Classic 10K went well for team RRO / FAST Coaching. Laura Berry won her age group (6th female overall), and Jennifer Curtin was the 2nd Master's female. Mike C. finished right with her, and Rita and Katie L. ran strong too (they only went one deep in the age groups on the official results). Jacci, Donna, and Marc turned in some great times on a difficult course. (results) 
• Rusty (1st OA), Sean (2nd OA), Dave (3rd OA), and I (1st F) sewed up the team competition at the Remembrance 5K. Dave and I added one to the "tie" column of "the score" because he waited for me in the final straightaway. It was a fun event for a great cause. We also saw Greg (5th OA) and his daughter Sara (3rd F) again (we met them at the Pickle Festival 5K last week), and they ran great races. (results)

Gavin, Sarah P., Keith, Sean, Allie, Matt C., Laura B., and I also had a great time volunteering at the Duke Twilight Meet yesterday... the meet was fun to watch! Have a great week everyone and CONGRATS on a great weekend of racing!

Weekend Outlook

We have a bunch of teammates competing in the Capital City Classic 10K (8:30AM; start/finish on Fayetteville St.). This is the USATF NC 10K Championship race, so it should be a good one! The White Lake Half is on Saturday, and I know we have teammates competing this weekend (am I'm not sure about next). The Dash on Ash Young Life 5K (Goldsboro, NC) and the Remembrance 5K (Pine Level, NC) are also on Saturday, and I'm not sure if anyone was planning on the Catch Me If You Can 5K/10K in Garner on Sunday. Also on Sunday, we have the opportunity to volunteer at the Duke Twilight Meet in order to raise funds for the team (signup sheet... I think I have the settings right now... apparently there are separate checkboxes for viewing and editing). And, for World Record Friday (and in honor of Mother's Day), the largest pram/stroller walk (multiple locations) took place in Europe on May 13, 2006. A total of 2015 prams (each containing a child) were pushed for a minimum of 1-mile. And, to give y'all something to think about as you run up Wilmington St. on Sat., Russell Stokes ran 6.2 miles in 34:19, which is the fastest 10K while pushing a pram.

Oh, and I forgot the "most important" piece of "team news" in Monday's post... the first official GU GU Girls (and Guys) practice will take place immediately following the track workout on Tuesday. For those of you who haven't heard, Gilligan (I mean Dave) feels that our team needs an official cheerleading squad, and... so... yeah. Now, there are 10 flavors of GU Energy Gel, so I can only assume that means that we need at least 10 people; if we branch into Roctanes, that's another 4. Tri-Berry, Mint Chocolate, Espresso Love, Jet Blackberry, Lemon Sublime, and Cherry Lime are already taken...

Rising Mercury Part 3 - Gear

Personally, I think the most important piece of summer training gear is some means by which to carry water on long runs. There are many options available ranging from fuel belts to camelbacks to handheld water bottles (to really nice training partners). Personally, I am a fan of the handheld water bottles, as I cannot even manage to get a race belt with a mere piece of paper on it adjusted correctly, and I don't foresee myself running long enough to need a backpack full of water. The handheld water bottles are nice because they are not overly heavy, don't bounce up and down or hit your side constantly, and some have zippered pouches so you can carry keys and GUs. I got a 12oz Amphipod handheld for "free" with some race, and it works great as long as the cap is on securely and not caught on the wrap-around holder (it takes some amount of patience for me to correctly thread it, so mine often leaks). I also have a 10oz Nathan handheld, which I find less awkward to carry (it fits in my hand better) and not as finicky with respect to how one screws on the cap. However, the zippered pouch on the Amphipod is definitely nice... I found a forum discussion on the topic of handheld water bottles in case you're interested in what everyone else thinks is the best. However, for all you ultra-runners and non-spazes out there, here are reviews of fuel belts and hydration packs.

With respect to other gear, sunglasses, hats (like Gilligan's), and loose-fitting clothing made from technical fabrics round out the list. Honestly, the long/loose clothing suggestion rather surprised me, as I thought that it would become longer/clingier with sweat and would cause a problem with chaffing. But, I guess I was wrong, oh well. If you are ever trying to decide what to wear though, weather.com has "very helpful" what you should wear suggestions... it usually predicts shorts for the summer. And, while you're at it, don't forget to check out the health and beauty forecast... another of my "favorites".

Rising Mercury Part 2 - Health Concerns

Skin Cancer
Runners and cyclists spend a lot of time training outside, in the sun, and are therefore at a greater risk for developing skin cancer compared to the vampires from Twilight. In order to protect your skin from the effect of these harmful rays, Deena Kastor recommends using a waterproof sunscreen that's at least SPF 30 (apparently 56% of runners don't wear any sunscreen). In order to avoid the "caking" effect, apply sunscreen 20min before you head out to give it time to absorb into your skin. Also, consider wearing protective clothing (i.e., fabrics with an SPF rating), sunglasses, and/or a hat.

Hydration
Drink too little, and you'll dehydrate... drink too much and you run the danger of suffering from hyponatremia. The ACSM recommends drinking between 16-27oz of fluid per hour. In order to figure out how much fluid you should be drinking, weigh yourself before and after running for 1 hour. Every pound lost equates to 16oz of fluid (make sure to keep your electrolyte levels in check with energy gels, sports drinks, etc. for runs lasting more than 60 minutes). I also came across this article which separates "facts from fiction" with respect to hydration:

• It IS BETTER to drink small amounts of fluid throughout the day vs. trying to drink a whole bunch right before you head out the door because you realize that you haven't been drinking a whole ton and probably should (the stomach can only process 7oz fluid / 15min)
• Caffeine does NOT cause dehydration (at least if your "used to it" and consume moderate amounts throughout the day)
• You do NOT need to limit your sodium consumption... in fact, athletes probably need to consume more than the average person to replace what is lost (however, most people consume way too much sodium, so you can probably get away with just eating normally)

Rising Mercury Part 1 - Acclimate Acclimate

As it turns out, heat training is the new altitude training, which is great being that we live in NC where the former is unavoidable from May through September. So, how should we best prepare as the mercury continues to rise? The first step in the process is to become acclimated to the heat. Duh, right? I mean, you can't run in an environment if you can't even walk in it! So, here's some tips, advice, facts, etc. on acclimatization:

• It takes about 3 weeks to become fully acclimated to a given environment (it's part of the reason why the pros get to important races weeks in advance). 
• Try and spend as much time outdoors as possible to speed up the process. Go for a walk, read a book, relax, anything... just do it outside. Also, consider employing "passive acclimatization". For example, wear dark clothing during these activities.
• Try to avoid using air conditioning. For us, this mostly comes into play in the car ride to wherever we are running from (I don't think your roommates, family, etc. would be all that pleased if you suddenly swore off air conditioning in the 100-100 summer conditions... and we're not training for Badwater after all).
• With respect to training, start off either doing less and/or at a lower intensity. In order to get the same "workout" as before, try two-a-days (or cross-training). When your body adapts to this, increase the time and/or intensity.

TVR Run Report

Unless some other group decided to do a midnight run, or arrived at a track when it was still dark out, I'm pretty sure that our team was the first to complete the 2011 Titus van Rijn Run. At 6:20AM, we began to congregate at the Martin Middle School track... coffee cup in one hand and water bottle in the other. We stretched, set our water bottles by the start, and at 6:30AM began running. We had just about made it a lap when Brad said, "Ready?". Wait, we hadn't started yet? Apparently not... that lap was just a "warm-up"... we didn't start exactly at the numbers. So, we re-started, and Brad kept the official time on his watch.

Within a lap, Brad, Keith, Mark, and Jennifer had formed a nice pack, while Mike, Dave, and I had formed another (no use running alone for 60min... that would just be torture!). Oyler appeared, jumped in with the "B Team" on the second lap, and caught the "A Team" by the third lap. Walt soon joined us, and we continued on our merry little way. I know I was still asleep through at least the first mile (judging by the pace at least), and I'm pretty sure most of the rest of us were too.Jennifer paced the "A Team" through the first 3 miles before splitting off to stretch (good to have you back running again... we missed you!). Oyler stayed with them through 5 or so miles, before doing the same. They also continued to cheer for us and hand off water bottles, which was great after we started to wake up 45 minutes into our circle running. Each year, the "3/4 mark" seems to be the point at which the true monotony of this exercise sets in, making the next 12 or so minutes somewhat challenging.

With between 2 and 3 minutes remaining, everyone's pace started to pick up to try and eek out 1+ more laps. With 60sec remaining, the true acceleration began, and we attempted to make it to the next logical marker before time ran out. Finally, Brad called out "Stop", and we all did (save for Walt who was keeping his 1-hour time). We all made our way back to the bleachers by the start line, and Brad handed out black cherry sodas. Mmmmmm... wait, it's ONLY 7:30 in the morning?!? Good times, and thank you Brad for organizing everything, and congrats to all of those who participated. The official results for the RRO / FAST Coaching 2011 TVR Run are:

• Brad Smythe (31M): 14,540m
• Keith Fergueson (26M): 14,540m
• Mark Newton (47M): 14,200m
• Mike Chappell  (42M): 13,400m
• Meghan Hegarty (27F): 13,200m
• David Meyer (47M): 12,900m
• Walt Fulcher (44M): 11,900m
• David Oyler (45M): 8,690m
• Jennifer Hannen (24F): 4,800m

Team News

We had a terrific time at the team brunch yesterday hosted by Nikki and Sean. To recap the meeting portion of this event:

• It would be really super awesome if we could get 3-4 more people for the New England Relay so that we could have a team of 12. The final deadline is May 12th. So if (1) you would like to run and/or (2) know someone who would like to run, email Oyler, Sean, Gavin, or me.
• We are going to try and have more "social" team get-togethers. Laura B., Erica, and Rita agreed to coordinate this, so if you have any ideas, pass them along.
• Keith volunteered to be the contact for Larry's Beans, so if (1) you want some delicious coffee and would like to support the team while you're at it or (2) know someone who wants to do the same, catch up with Keith. For those of you who are unfamiliar with the "coffee deal"... the team basically purchases the beans at wholesale, and then sells them at retail price (or maybe a little under), with the difference going to support team activities.
• On the topic of fund-raising, we were thinking of trying to coordinate either (1) a cross-country race (or series of races) locally or at Camp Rockfish, (2) a yoga-run program and race (hopefully with Lululemon), and/or (3) a weekend running camp/clinic. If you have any thoughts on these, please email one of us. Also, we might try and volunteer at local track meets (still working on the details of that).
• On the topic of racing... the USATF Trail 10k XC Championship is in Laurel Springs, NC on August 27th. Also, the City of Oaks Full/Half/Relay Marathon (which is sponsored by RRO) is November 6th.

4/30 Race Reports

Another action-packed weekend of AWESOME racing for Team RRO / FAST Coaching:

• Brandon Carter was 2nd OA at the Run for Our Heroes. David Meeker was 1st in his age group, Rusty was 3rd in his, and Erica was 3rd and Crit was 4th in their age group (oh... and these were 10 year age groups!). Marc Blum also ran a great race. CONGRATS!!! (results)
• The Cuke Patch 5K was also dominated by runners in orange shirts, with RRO / FAST Coaching claiming 6 of the top 10 spots. On the men's side, Keith was 2nd OA (1st AG), Sean was 3rd OA (1st AG), and Dave was 7th OA (2nd AG). Laura Berry (1st AG), Rita (2nd AG), and I (3rd AG) went 1-2-3 on the women's side (again, they broke it down into 10 year age groups and only gave an overall winner award). I think most of us ran PR's (Rita by like 40sec!), and it was a legitimate 5K this year... Keith and Laura "Garmined" it to the footstep (yes, we decided that "garmined" could be a verb if "googled" was one). It was a FANTASTIC race and a FUN festival. And thank you Nikki for coming out and cheering and taking some awesome pictures! (results) 

Oh, and Dave once again won the first 400m... and I think he might have even won the first half mile. However, I must personally congratulate him on this strategy, as he can add one to the "D" column on the "official score" and darken the Meghan on his compression socks :-).

I'll post a TVR report as soon as I know the "official" results. CONGRATS again to everyone who raced this weekend... WAHOOO!