Q: What do you think about the new false start rule?

Km: We'll start with defining the "new" false start rule that IAAF adopted at the beginning of last year- if an athlete moves within 0.100 seconds after the gun has fired, he or she has false started and is immediately disqualified from the race. This differs from the "old" rule (2003), which allowed for one false start to be charged to the field (i.e., no one was disqualified) before anyone was DQ'd for jumping the gun (and the "old old" features the "3 strikes and you're out" policy... per athlete). The changes were made to speed up the meet and make Track and Field more TV-friendly.

Ok, so what do I think about it? At first glance, it seems logical... you get DQ'd if you start too early. I mean, other sports have adopted the "one and done" policy, and it has seemed to work ok. Why is it a problem for Track and Field? Well, the officials don't exactly enforce it all the time... basically, they don't want to disqualify any of the "big names" from the field... that would be awful for TV afterall! As for speeding up the meet, the rule is one giant FAIL! And how lame is it that they changed a rule to make something more TV-friendly?!? Jeez, are they going to start having commercial time-outs during the 10K?!? I mean, you're not going to attract that many more viewers if you speed up the meet by a like a minute... people aren't going to suddenly realize that they've been watching people run in circles for the past fifteen minutes and flip the channel if the start is recalled. It's like when they changed the Sci Fi acronym to SyFy to make the channel seem "less geeky"... no one's fooled... we all know a Cylon when we see one (or do we?!?... just kidding). So, all they did was make the people that do care angry... good plan... hope they get their acts together by 2012!

Ok, TV stupidness aside, if they're going to claim it's for standardization (i.e., electronic blocks let you know exactly when people start vs. the more subjective watching), then they should standardize everything. In other words, they should have an electronic starter. The problem with the meet where everyone and their brother false started... the starter had a whacky count and held them in the blocks too long. From the issuing of the "set" command, there is usually a fairly regular amount of time to the go command (I remember counting to two slowly in my head, and that seemed to work for the most part). When there isn't a standard amount of time, it really messes with your concentration, aside from the fact that it's hard to hold yourself in the "start" position for really long periods of time! By issuing the first false start to the field, it allows everyone to get used to the count of the starter, making it a valuable freebie. So, if they're going to standardize the "false start time", then they should standardize the "start count"... picking and choosing standards really accomplishes nothing except making a new standard (which isn't so "standard" if its the only one of its kind).

So, in summary, I THINK IT'S STUPID :-) !

Continental Divide Trail Race

I don't often dedicate entire blog posts to "my telling" of a race, but I feel it is warranted owing to the utter ridiculousness of the Continental Divide Trail 10K. I don't think words can do this race justice, but I will do my best. Let's start with the elevation profile:

See all of the straight up and straight down sections... those are not exaggerations... it's not an artifact of the profile being squashed... the course actually does that... with roots and rocks and on a path about as wide as oh, say 3/4 of a person. There is nothing around here comparable.

Before the start of the men's race, the race director gave the following instructions:

If this is your first trail race, you've made a mistake... [insert other ominous statements]... The course is well-marked with orange flags on the trees. There's a flag no less than every 100m or so. In some sections, they're about every 50ft. So, if you go too long without seeing a flag, you're lost, and you should probably back track to the last place you saw a flag. Oh, and there are some switchbacks on the back half of the course. There's barbed wire at the end of one, so don't miss that turn.

So, I figured that I was pretty much screwed. Not only was this my first trail race, but I get lost on out-and-backs in downtown Raleigh. How are you supposed to look for an orange flag on a tree when you are staring down at the ground to make sure you don't trip anyways?!? The men's race was first, and Sean took off with the pack.

The next time I saw Sean, he was doing well, but looked pretty tired (as did every other runner that we saw go by... most looked worse than SK). I didn't know what they had just finished running, but I figured it couldn't have been easy (turns out, I was at the top of the first hill). And, being that Sean is both a much better trail and hill runner than me, I was no longer figuring that I was screwed, I knew I was. However, the next time I saw him, he looked better, in fact everyone looked like they were flying at that point. The last time I saw SK was the finish... and no one looked good... a few guys were even streaked in mud and blood. I finally found Sean, and he told me the course was "brutal". Fantastic...

SK had recovered enough by the start of the women's race to give me some good advice. There was apparently a really steep, somewhat technical downhill section after about 1/2-mile that gave your quads a good beating. The singletrack was pretty narrow, and your feet were at an angle the whole time. The last 1/4-mile before the halfway point and finish were straight uphill, but by the lake was pretty nice... the second half was definitely better than the first. The gun went off, and so did we.

So, I'm running along, making sure not to go out too fast. I get to a downhill section... not too bad... then I get to "the" downhill section (that vertical drop a little before the mile mark). Wow. Ok, so I tried to remember the advice from the trail running magazine and take short quick steps. All of a sudden the woman in front of me loses control and starts slipping down the mountain. I think my eyes were as wide as saucers at this point, luckily someone either grabbed her from the sidelines or she caught a tree or something. Then there was a brief break, before we headed up and up and up (ahhh, this is why Sean looked tired the first time we saw him). Of course, this was "tame" compared to what we'd "run" up later, but at the time I thought it was miserable. There was about 30sec of level ground where you could actually get back to running, and then another huge downhill, at the end of which my quads were shot.

Then came the uphill. I ran up for the first bit... short quick steps... and then I tripped on a root or rock and almost fell off the singletrack. And, it was my right foot with the somewhat inflamed 2nd toe joint, which was only being compounded by the fact that the grade was forcing me to land on it at an angle... my ankle felt AWESOME by the end of the first half. I could see everyone in front of me "hiking". The hill was pretty steep at this point, the roots were pretty big, and the rocks were pretty frequent. We just kept going up and up and up... you could never see the top... everything from my lower back down was killing... and I was just praying that it would be over in a 1/4 of mile.

And, finally, it was. We came through the halfway point and I heard Matt, Sean, and Nikki cheering. It felt great to be able to run again. Sean yelled something about trying to make up time by the lake, so I kept at it. Truth be told, the next 1-1.5 miles were pretty nice and I caught up to some people.

Then came the singletrack again. The downhill section was equally as steep as the first, except it was broken up by a bunch of switchbacks. The turns were not gradual... they were quite sharp... ~175 degrees. After nearly missing one and grabbing onto a tree for dear life, I slowed down. I couldn't see anyone in front of me anymore, nor hear anyone behind me. I really couldn't see any more orange flags either, and I really couldn't remember the last time that I had. That's it, I figured I was lost, doomed to run the switchbacks of this stupid mountain forever... I nearly burst into tears at the thought of being eaten by a mountain lion. Then, I looked up and saw an orange flag looming from a tree about 50ft ahead. Unfortunately, it was up a hill.

I started climbing, spurred on by the thought that the end was at least close. This glimmer of hope lasted until I came to the "rock wall". Matt took a picture of it (left), but the picture on the right is a much more accurate description (note the look of absolute I don't know what on my face):

The "rock wall" would be bad anytime. But, 5.75+ miles into the most brutal 10k that you will ever run... usually, when confronted with things that don't find believable, I shut my eyes and open them to make sure they are really there. Unfortunately, you can't shut your eyes when running trails or you will trip and fall down the side of a mountain. So, suffice to say, I never woke up from this nightmare and had to climb (not an exaggeration) up this for what seemed like forever. Matt, Sean, and Nikki were at the top cheering, which helped, until I realized that the top of the rock wall was NOT the top of the hill. Yup, it kept going up! With roots and rocks and... I couldn't even stand I was so exhausted. I staggered and grabbed onto a tree for support... it was a long way back down the mountain. I kept at it, and let the person behind me by on a section that was 1.25-people wide. She told me to "pump my arms", which I did, remembering SK's advice that your legs follow your arms. Somehow, the two of us made it to the top. Then, it was less than 200m up a "speed bump" to the finish.

DONE! (my pictures)

 

8/27-28 Race Reports

Sorry y'all... Internet was being ridiculously slow at my apartment last night... apparently it needs a lesson from RRO / FASTcoaching!

• Hurricane Irene didn't stop RRO / FASTcoaching from turning in some solid performances at the Raleigh 8000 on Saturday morning. Tim Surface was 1st on the men's side, and Jennifer Curtin was 1st on the women's! Brad B. was 1st in his age group, Keith and James went 2-3 in theirs, and Bill and Walt took 3rd in their respective age groups. Our friends Jarett and Amelia also placed 1st in their age groups, and John T. was 2nd in his. I heard the wind was pretty bad over the dam at Shelly Lake, and the trek up Longstreet was no bargain at the end... NICE JOB Y'ALL! (results)
• The Continental Divide Trail race was, in Sean's words, brutal. It was fun though in it's own little way. The men's race was first, and Sean did well, finishing in the top half of the field. I also managed to just barely finish in the top half of the women's field, and might have grabbed 3rd in my age group. The triangle-area had a strong showing, with Joe Moore and Bobby Mack going 1-3, and the Bull City Track Club taking 1st in the team competition. On the women's side, Shannon Johnstone finished 11th overall. I will post a more detailed account of this race later in the week... but suffice to say WE FINISHED (x3) WAHOOO! (men's results; women's results).
• I heard the Nuclear Swim went well (results), and I'm waiting to hear from Kirby to see how his Ironman went.

That is all my friends... enjoy recovery / taper week!

Q: What is the correct pronunciation of kilometer?

Km: In my opinion, there is only one. However (quite to my chagrin) Wikipedia disagrees:

• /ˈkɪlɵmiːtər/ kil-o-mee-tər and
• /kɨˈlɒmɨtər/ ki-lom-i-tər 

The first pronunciation follows the general pattern in English (as in the UK) whereby metric units of measurement are pronounced with the stress on the 1st syllable, and preserves the pronunciation of meter. The second pronunciation, which places the stress on the 2nd syllable, is more commonly used in science (i.e., follow the pattern of measuring instruments such as barometer, thermometer, speedometer, etc.).

Ok, so which do I "prefer"? THE SECOND! Yes, maybe it's because I've taken far more Math/Science versus English classes (only two since graduating high school), but the first pronunciation sounds like nails on a chalkboard to me. I mean, I listen to the BBC World Service a lot because the news sounds more interesting when read with a British accent. However, I scream and yell the "correct" pronunciation every time I hear a reporter use the "wrong" one (which they always do). I don't know, the first sounds like a measure of death to me... kill-oh-meter... but I guess longer races would rank higher on that scale... although it's depressing to think of a 10K as having five more units of death than a 5K... maybe I'll just stick with 'k'!

Weekend Outlook

After a crazy week, what does RRO / FASTcoaching have planned for the weekend? Well, around here, there's the MOST AWESOME 8K EVER on Sat... the Raleigh 8000 (even if you don't want to race it, I think they're still looking for volunteers, and I'm sure people wouldn't mind words of encouragement up Longstreet)! However, if you would rather trip and fall and run an extra 2K, you could head to the Continental Divide Trail Race (Sat. in Laurel Springs). 

For World Record Friday, I decided to give anyone running the Raleigh 8000 something to think about on the Longstreet ascent... Toshiko Uchida can claim the record for the oldest person to have climbed 1 of the 14 peaks over 8000m. At age 71, he reached the summit of the world's 6th highest mountain - Cho Oyu ­in the Himalaya.

And, for my favorite trail running picture of the week:

Which reminds me of one of my favorite pieces of advice for how to avoid an alligator attack - don't drink or take drugs and then pass out near water areas where there are gators. And, I would be lying if I said that this didn't keep me moving around mile 24.5 of the Kiawah Marathon a few years back :-)

Q: What pace should I run an 8K at?

Km: Simple... an 8K is merely a combination of a 5K and a 10K... so you take a weighted average of your paces for each race:

0.6*10kPace + 0.4*5kPace 

So, if you run an 8min pace for a 10K and a 7:15min pace for a 5K, you should run a 7:42 pace for an 8K. End of blog post? Nahhhh... I mean, the math works, but...

Ok, so now for a more realistic scenario (i.e., the upcoming Raleigh 8000). You could go out hard (close to your 5K pace, but maybe a hair slower) to establish position (might not be a bad tactic because the greenway is going to narrow and the first bit is downhill) in the first mile (20% of the race). Then, cruise along the middle section because it's mostly flat and a nice area to run (say your pace slows between 1-5% over the next few miles). The last mile (or so... say 20% of the race to make the math nice) is uphill. No matter how easy (or hard) you went up to this point, it's going to hurt, it's just a matter of how much you'll die (I'm so optimistic aren't I?!). So, try and hold your 10K pace and picture the finish line. I mean, this is basically the strategy for any race (unless you're one of those runners who can even- or negative-split a race... I've always been impressed by those select few).

Ok, back to our fictitious runner... with splits of 7:15, 7:25, 7:40, 7:50, and 8:00 - 7:38 pace (and I think those splits are actually fairly realistic given our fake runner's ability... you might disagree, but oh well... this post has been banked for nearly a month). So, what's missing with the 60/40 rule (that I completely just made up and put in equation form to make it look more legitimate)? Basically, an 8K is an 8K, and NOT some combination of other races (I mean, I could have selected a 100m dash and a marathon). So, you should run an 8K like you were running a 4.97 mile race. I did try and find out how other people (with better credentials than I) thought you should run an 8K, and didn't find much (the articles / posts that I found were more training related).

Q: How do you drink water during a race?

Km: It's going to be hot out, so you might want to drink something during the course of the race (I usually don't during 5K's... but anything longer than 4 miles... it's probably not a bad idea during the summer in NC). At the very least, grab a cup and dump it over your head. However, you probably DON'T need to carry your own water with you on an 8K... there will be more than enough water stops during the race.

As you approach the water station, start listening to who is saying Gatorade and who is saying water. Aim for the first or second person you see holding a cup of the beverage of your choice (it's best to target someone early in the line in case you drop the cup or the person in front of you grabs it first). Establish eye contact and nod your head 'yes' so the volunteer knows that you do, in fact, want Gatorade or water. As you pass, reach for the cup with your dominant hand, even if the volunteer is on the opposite side (at least this is my preference... I'm not very coordinated when I'm tired... or even when I'm not for that matter). Squeeze the cup so the sides collapse a little to form a spout of sorts. As you breath in, take a gulp of water. If there's any left in the cup, you can try to take a second gulp, or you can just dump the rest on your head and throw the cup as far to the side as possible. It may be helpful to slow your pace a bit when drinking, especially if you're not used to it.

At least, this is how it's all supposed to work. Usually, I end up spilling about half the cup of water on myself before I even get it to my mouth. Then, I mis-time my breath and end up coughing and sputtering as I inhale the water and get it up my nose. I then spend the next minute or so trying to get my breathing back under control. It's all good... for everyone else that is!

Q: Carbo-loading?

I know, that's what's (wow, I don't believe I've ever used two contractions in a row before in my life) with the upcoming Raleigh 8000 and Continental Divide Trail Race this weekend...

Km: Carbo-loading refers to a strategy used to maximize glycogen (energy) stores whereby, you guessed it, you eat a whole bunch of carbohydrates. However, you probably don't need to worry about this for an 8K (or a 10K trail race)... you won't deplete your glycogen stores over this short a race. The most important thing to think about the night before is hydration (and not eating something that will make you sick).

However, while we're on the topic of carbo-loading... there is a lot of "mis-information" out there. For example, the whole notion of pasta dinners the night before races... not exactly necessary. Carbohydrates make you retain water, which makes some people feel bloated, which sounds like an awful way to start 2+ hours of activity. Also, the whole carbohydrate-stripping method... not exactly necessary either. So, what should you do? Run your last "long" run the weekend before the race. Continue to eat normally for the next few days (55-60% from carbohydrates), then (starting about mid-week) increase your carbohydrate intake (70+ %). The day before the race, stick with foods that you know "work" (aka don't make you feel sick), and aim for a good blend of carbohydrates and low-fat protein.Here is a meal plan that I came across.

And, the question that I always had... does it matter which type of carbohydrates you choose? I mean, I know more complex carbohydrates are better for you, but does it matter if you're eating rice or pasta? Well, it turns out that "simple" might not be all that bad for carbo-loading, and it doesn't really matter, and fruits and vegetables have a lot of carbohydrates so you don't need to eat 12 bowls of white rice! 

p.s. I ran my marathon PR after brinner at IHOP two days out... I think I was still on a maple syrup high :-)

Ask Kilometer

I was recently reminded of one of my favorite Runner's World columns - Ask Miles. This column cracks me up because people ask some pretty weird things. And, while I generally agree with the advice that Miles gives, well...

Q: I pass this girl every day while we're both running and exchange a smile. What's the etiquette on picking up dates on a run? Should I go for it?
Miles: Say something like, "You know, we pass each other every day, and this seems silly, but hi, my name is Ed." Maybe ask if she'd like some company for a mile or so. Note that this approach might weird her out. If it does, here's a final bit of etiquette: Back off! And find a new route.
Km: If a guy came up to me when I was running and said that, weirded out is the least of what I would be! I would think, "Crap, am I really that predictable?!? That's not good. What other creepy people have noticed this?!?" And Ed wouldn't have to worry about finding a new route, because I would! I would imagine that if that girl was interested, she might wave or somehow otherwise acknowledge that she passes you every day.

Weekend Outlook

After an action-packed last weekend, what's in store for the next few days? Nothing... unless you feel like heading to Ocean Isle and not wearing clothes. Or, you could learn to swim and find a bike and compete in the Rex Wellness Sprint Tri, which is probably a better option. That is all my friends...

For World Record Friday, I have two records to share with you... the fastest 100m on a space hopper (male) and the fastest mile on a space hopper. Both were set by Ashrita Furman, who completed the 100m in 30.2 and the mile in 13:00. Now that shows some range... wonder what he could do a 5K in?!? Oh, and just so you know, the fastest 100m on a space hopper (female) is is 39.88 sec and was set by Dee McDougall. Once again, the specificity of those records kills me. And for this week's random picture... be happy you don't live in FL:

ASoTV - Recovery Day

After a tough week of running, swimming, and cycling... all I want to do is curl up with my Snuggie Pillow, and start preparing for next year's Krispy Kreme Challenge with a giant donut. But, I know that I need to *eat better than that in order to recover sufficiently* before the "weekend races". What to do, what to do?

Cooking real food just takes so long, and then there's the whole potentially setting the kitchen on fire problem (although I've never seen a desktop computer burst into flames like that)! I know... I'll cook some pasta in the microwave in my pasta boat... I had no idea that you could make boiling water any simpler!

* links with actual information... because this blog is for "serious" runners, swimmers, and cyclists only... jk... but not about the "for real" information *

ASoTV - Owww Be Gone

That should totally be the name of a product! I mean, after chasing that hamster around my apartment, my legs are quite sore. I had to just straight up eat one of the "zero artificial ingredient" Fein Energy Crystal sticks just to catch it on my last interval. Oh wait, I have just the thing... Sauna Pants! Yup... although I'm not sure that I really need to sweat in my abdomen, waist, hips, and back, but if As Seen on TV Says I do...

Then, to completely rejuvenate and build up some "bio-energy" (I guess as opposed to the non-biological, all-natural energy that I got yesterday?!), maybe I'll try the D-Tox Foot Spa. And, to wash off my feet because that water looks disgusting, well Easy Feet is the only logical answer. I mean, how do they expect me to bend over and touch my toes after all that *strength and conditioning* from yesterday?!

* links with actual information... because this blog is for "serious" runners, swimmers, and cyclists only... jk... but not about the "for real" information *

ASoTV - Rainy Day Workouts

Sometimes, it rains during our regularly scheduled workout times, forcing us indoors. And, it's always nice to *change things up* a bit...

If you still want to run and don't have a treadmill, you can chase a fake hamster around your house. This workout will really challenge you because the fake hamster can run amock (although I believe the word that they are looking for is amok), scurrying in all different directions, both into and out of corners! Between intervals, you can stick the fake hamster on a wheel to tire it out. And, if you're worried about it getting loose around the house (because you're too slow to catch it), you can stick it in a ball. [yeah, I'm really confused about what you would need the wheel or the ball, but I guess the "more you buy the more you save"]

However, if you want to use this opportunity to cross-train, you could try to build core strength by hula hooping (because who doesn't think "dang, I forgot my hula hoop" when on vacation?!), leg strength with the Thigh Glider or Thigh Toner, and arm strength with the T-Core or everyone's favorite Shake Weight! Just make sure to clean up and put everything back in the Sports Activities Storage System. Or, if strength and conditioning is not your style, you can make your bike trainer workout more exciting by watching whatever you wish to watch on the As Seen on TV Hat.

* links with actual information... because this blog is for "serious" runners, swimmers, and cyclists only... jk... but not about the "for real" information *

As Seen on TV

The Gravity Defyer post got me thinking, what other awesome products has As Seen on TV come up with in the year or so since my last posting on the topic? So, I looked it up...

Tired of eating plastic? Well, you could get the amazing OpenX, which allows you to open any package with ease, or you could work on *building upper body strength*, which is probably *better for you* anyways. However, that seems like a lot of work, which goes against the As Seen on TV "fitness program"... better stick with the Velform Arm Wrap just to make it look like I have upper body strength (or chin strength?!). Never thought of using rosa mosqueta oil and gotu kola with my compression socks!

* links with actual information... because this blog is for "serious" runners, swimmers, and cyclists only... jk... but not about the "for real" information *

8/13-14 Race Reports

The Run with Heart 5K saw some crazy fast times (as in the first three runners on both the male and female side smashed the previous course records). Nick Meeker was first across the line for us, and 3rd out of everyone, running a 16:43. Brian Fowler, back from injury, was 5th overall (1st age group), and Mike finished in the top 25 (wow, that's an insane age group!). Our friends Sara and Greg Stephenson placed 1st and 3rd in their age groups respectively. WAHOOO!!! (results)

And Marty was 9th overall at the Yates Swim in Atlantic City... CONGRATS! Not sure if anyone else raced, let us know if you did. AND AWESOME JOB EVERYONE!

Weekend Outlook

There's actually a 5K this weekend - Run With Heart 5K in Morrisville (Saturday @ 8AM)! And, apparently it's a flat, fast course, which is an anomaly here in the Triangle. So, if you're a glutton for punishment, you can always run TFC Race for the Goal 5K at WakeMed (Saturday @ 8AM). Or, if you want to try a tri (hahaha)... there's Mayo Lake (Saturday @ 8AM) and Tri the Worx (Sunday @ 8AM).

In honor of the "return to 5K's" and World Record Friday, I decided to look for a record related to this race distance. This GBoWR search yielded two results, my favorite of which was the largest gathering of people dressed as sumo wrestlers. This record was set at The Sumo Run last June when 205 people showed up the start line dressed as one. Now, there are 3 things that I'm thinking: (1) that would be a really uncomfortable "outfit" to race in (and I feel really bad for the spectators and volunteers), (2) why was the event held in the UK and not, I don't know, Japan, (3) is there a charity for sumo wrestlers?!?

I tried to find a "funny" running picture for the week... then I tried to find a "weird" running picture for the week... then I tried to find a "random" running picture for the week... and finally I decided to search for a "cool" running picture for the week. When I hit 'enter', I was expecting a bunch of really neat looking finish line photos. Instead, I was reminded of an awesome movie that I totally need to watch again soon, and I stumbled that across a picture that fits into the categories of funny, weird, and random Cool Running:

Total Statistical Domination

The title of this article caught my attention... and track and field has a "superfan"... AWESOME! About a month ago, Asafa Powell ran his 71st sub-10.00 at the Aviva Birmingham Grand Prix. And, although I don't really know much about 100m times, I do know that this is really, really fast. And it's a pretty amazing accomplishment that he's managed to do it a whole bunch, like over 20 times more than any other athlete (Maurice Green is second at 50). And, what's really cool about the article... it looks at the top 500 performances in a few different events and compares "statistical domination". In general, it seems that the more technical the event (like field events and high hurdles), the more single-sided domination goes on. As Mr. Superfan himself points out, some field events see over 20% of the best marks of all time belonging to one athlete. Also, it seems that there is generally a more even distribution of top performances as the distance increases. Again, I'm presuming this has to do with the technicality of the event... if you're a bad starter, you're never going to be a great sprinter! Anyways, just figured some of y'all might be ready for a "serious" post.

Car Decals

Thanks to CafePress, y'all are saved from my inane ramblings today:

 AWESOME! EVERY RUNNING STORE SHOULD STOCK THESE :-)

My favorite from the multi-sport genre.

 Because guys run too.

This one just cracked me up.

For Dave.

Gravity got you down?

Sick and tired of dealing with that pesky -9.81m/s^2? Well, turn that minus sign into a plus with the new Gravity Defyer Shoes. Thanks to their patented Versoshock Trampoline Technology (aka spring in the heel), Gravity Defyer is now the fastest growing shoe company in America (I might have to call shenanigans on this... although I guess there are not a lot of new shoe companies, so non-existent to anything is like infinite growth, right?!?). The shoes promise to ease pain and give you energy, all of which help you work out for longer. And, if this isn't enough to sell you, there's the "slick seed of life logo". I really wish I was making any of this up!   

 

Putting the spring back into your step!

Golfing and Running

The E3 Golf Tournament is today, so I figured I'd post something(s) on-topic that I came across in my random Google searches:

• Running in the heat is better than golfing in the heat, at least according to some.
• Golfing is not immune to the "barefoot trend", and running skorts are acceptable attire, but I don't imagine that Nike tempo shorts and Ugg boots are!
• While you might not be able to "Garmin" your golf course route, you can "Satsports" it.
• There's a variant of the sport (known as Speedgolf) where your score depends both upon your ability to golf and the speed with which you complete the course.

BRAD RAN 40 MILES!!!

Yesterday...
In the pouring rain...
And lightening...
And thunder...
And other people joined him...

RUNNERS ARE CRAZY!!!

I'm not sure if anyone else raced. If you did, please let us know. E3 Golf Tournament is tomorrow... don't forget!

Weekend Outlook

Still too hot to race in the triangle? Yeah, but that's not going to stop Brad (and anyone else who wants to run all/some of it with him) from RUNNING 40 MILES! The Lake Logan Multi-Sport Festival is also this weekend (International Distance Tri is on Saturday and the Aquathon and Sprint Tri on Sunday). And, speaking of Aquathons, the Old School Aquathon series drew to a conclusion on Wed. with some great results from Team RRO / FAST Coaching. Keith was 2nd overall in the OSA #3, and 4th for the series. Sarah was 3rd in her age group, and Team Oyler, once again, killed the relay division. Our friends from the NCSU Tri team also did well. (results)

For World Record Friday (and in the spirit of "multi-sport" events), the record for the most people playing checkers underwater was just recently set - 52! And, for the random picture of the week (courtesy of RW Daily)... "I want to ride my bicycle, I want to ride my bike?":

I don't know about y'all... but I think Walter is an utter genius! I mean, when his doctor tells him not to run for a week, he can just "bike"! And, coach, why haven't you told us about your business partner?!?

Tax free weekend is also this weekend, so come visit Raleigh Running Outfitters!

Sitting in the Hall Of Justice...

Is there justice after all

After all when you discuss us

I am the last name you recall

 

So, if there were very few running superheros, than swimming and cycling superheros are virtually non-existent (lap swimming = even more time to talk to myself). Save for Aquaman, I really can't think of anyone else, which I guess is good for multi-sport athletes... only "really good humans" to contend with. But, I still kind of want to see a superhero team of swimmers, cyclists, and runners whose mission is to, I don't know, strike down the enemies of all athletes- The Wall and his sidekicks Stitch and The Dehydrator. While lost in thought, a Prius passed me, and I was reminded of an email that Matt had sent me... they have a bike that lets you shift gears with your mind! So, who has really good mind control? Well, there's Yoda and Luke Skywalker and the rest of the Jedi, but they're pretty good athletes as it is... I know, Professor X! However, as Matt pointed out to me, Professor X does not have use of his legs, which would make it difficult for him to ride a bike even if he could control it with his mind. But wait... there are FES (functional electrical stimulation) bikes available to help people with spinal cord injuries exercise... and that link is from the Christopher Reeve Foundation... and he is superman... whoa!

Ok, back to the original topic of conversation- superhero multisport relays. Between Professor X and The Beast, I think they could sew up the relay category in a duathlon... and The Flash and Aquaman could probably do the same in an aquathon... and between all of the Jedi, I'm sure they could work out a triathlon relay! Done, whew, and just before I made it back to my apartment... next week's goal is to get good enough at "trail" running that I can listen to music on the mile stretch of single track around Lake Johnson so I don't have to talk to myself (and save y'all from this randomness... this week's challenge was running it without contact lenses... I'm such a risk taker) :-)

I wanna be a super hero

I wanna fly so high

I wanna be a super hero

Be immortal and I'm never gonna die

However, I always wanted to be able to read minds... not fly... I would get lost way too easily. I got thinking about superpowers yesterday when I was running because I saw a dead possum (for those of you who don't know, it wasn't Captain Planet that wanted to use the "power of heart" to summon possums for skis... Matt thought of that one on his own). I realized that there was a general lack of superheros that could run really fast (save for The Flash and Sonic the Hedgehog of course... scroll really far down in that Wikipedia article), and I began to think of why this might be (because running solo gives you time to tackle the "really deep" questions). I ultimately concluded that running really fast would only come in handy if you were running from something... more of a defensive strategy than an offensive strategy. I mean, I guess you could have someone run really fast to deliver a message (give Phidippides a cape and there you go), or lead a scouting party or something, but all of these could be accomplished with other powers (turns out, others agree). Plus, in the end, it's not like you could really "do" anything to your enemy by running... you'd definitely need a sidekick. This made me kind of sad. I mean, superheros are cool... running is cool... so shouldn't a running superhero be cool? Then I realized something... there are no "running" superheros because the majority of superheros can already run fast... it's like the foundation of being a superhero!

... ok, that's enough free association for one blog entry :-)

A beer a day....

Keeps you running? At least this seems to be the Tim Cigelske, who writes the Beer Runner blog. Tim undertook a challenge of sorts a month before he turned 30... run a mile and drink a beer every day until his birthday. But, here's the thing... Tim continued this after he turned 30. So, what better way to start than at the Big Boss Run tonight?

Those funny-looking machines that we sometimes use to prevent running injuries

Some recent finds about cycling that piqued my interest:

The Dutch Way: Bicycles and Fresh Bread

* "Dutch drivers are taught that when you are about to get out of the car, you reach for the door handle with your right hand — bringing your arm across your body to the door. This forces a driver to swivel shoulders and head, so that before opening the door you can see if there is a bike coming from behind. Likewise, every Dutch child has to pass a bicycle safety exam at school. The coexistence of different modes of travel is hard-wired into the culture."

* "Cyclists can’t carry six bags of groceries; bulk buying is almost nonexistent. Instead of shopping for a week, people stop at the market daily. So the need for processed loaves that will last for days is gone. A result: good bread." [And for Meghan, good end pieces!]

Bike lanes on Hillsborough Street: √

* Score! One step closer to better bread (and to becoming Dutch)!

Hopscotch Hepcat Race in Downtown Raleigh

* "The Hepcat is a race based on checkpoints. On arrival, the next checkpoint will be revealed to the racer. This method replicates the way a bike messenger is assigned deliveries over the course of a day. The rider may decide his or her own route to the checkpoint, thereby testing both the rider’s skill and knowledge of the area."

* The race ends as The Rosebuds take the stage. Do you need any better reason to ride in this race?!?! [Watch the video for Woods at http://therosebuds.com/ if you need some coaxing.]

* "Inspired by a traditional alleycat race, Hepcat’s route is kept secret until race day."

Bike First Friday

* Ready to wear some cutoff jean shorts and bandanas to fit in? Come out to Bike First Friday this coming Friday! Nothing is more fun than cruising down Hillsborough St. and downtown in a pack of 100+ fixie riders and stopping at art galleries along the way (seriously, it's a lot of fun). The only downside to this event is the stereotypical availability of PBR at each gallery. So, you have two options: (1) suck it up and embrace your inner hipster; (2) bring your own beer--bingo.

* Check out this sweet video of a ride last year.

Our Sport is Your Sport's Punishment

Yes... not only do we live longer... but we are faster, stronger, and tougher. Ok, this might be a slight exaggeration, and it certainly doesn't mean that we can't learn things from those "other" sports:

• Jump rope like a boxer
• Practice high cadence intervals like a cyclist
• Develop good core strength like a golfer (E3 Golf Tournament... E3 Golf Tournament)
• Build upper body strength like a swimmer (Old School Aquathon... Old School Aquathon)