'Grind.....'

..that's the sound of my training.....pure and simple it's a grind. But I can feel things happening (if slowly) so i hope that's a good sign.

It's been another busy week, but that's been more due to school cross country. We normally have races on Mondays, but the schedule has been all over the place. We had a Surrey race on Thurs, a pseudo club meet on Saturday and another race on Monday, but then we don't go again for two Wednesdays. We are even hosting our own race this year (apparently I get to create the course so beware....).

We have a nice grp of kids who come consistently and then of course the one who don't. Unfortunately, most of the really talented kids haven't been coming out. That drives me nuts when you can see a kid who would be a better runner than soccer, hockey, basketball player, but then again I would have rather been a hockey player (but 130lb hockey players don't exactly go far in this world).

But alas we seem to have possibly gained a star 8th grader. Kid won our Terry Fox run and we got him to come out for this weeks race. He placed 2nd, but it was to a club kid who trains consistently. Best part is he's a little guy who plays hockey (I don't know anyone like that), but obviously has some talent. We'll see.....

My week has been another simple week (how I like it) of long reps, hills, tempo and long run.

Mon: 68mins easy
Tues: 1600-1200-800-1600-1200-800 off 200m jogs (not pretty but i knew that was going to happen when I woke up that morning
Wed: 62min plus 8mins of 'transition/circuit'.
Thurs: Hills - We had a race that day so I ended up running in the dark on a road near my house Hills...the idea was to get in alternating circuits of 4 x 20 sec and 5 x 50+ sec hills and if felt good then add on a few mins for 30 sec hills)- 4 x 20 sec hill - 5 x 50+ sec hill - 4 x 20 sec hill - 5 x 50+sec hill - 3 x 30 sec hill - 4 x 20 sec hill
Fri: 60mins plus 5 min transition
sat: AM (whooohoo a double....)33min and then took some students down the Pre BC HS Xc race....
PM by the time I got home I was tired and ended up running down to a lit gravel trail near my house. The idea was to run out 15mins take 1min rest and then run back in a 10mins - 1min rest, take off from the exact spot and then 5mins. If i did it properly then I would be a exactly the same spot I started in....and I think I was 1meter short (seriously). The workout felt good, but the warm down felt like hell....
Sunday: me and Carta hung out all morning and I didn't get my run in til mid afternoon. A nice 2 hr and 8min around the SFU trails. Surprisingly the legs felt decent and the run was at an easy effort, but good clip.

In total around 90miles on 8 sessions...but in reality 85 off 7 sessions.

falling asleep on the couch....

..is not conducive to getting things done at night. The last few weeks have been really busy and when they are not I am trying to spend every second with Carter before he goes to sleep. As a result I've been falling asleep on the couch, waking up in the middle of the night and then having a lousy sleep til I get up for work.....I am my own worst enemy.....

Things are settling into place, but then again when that seems to be happening something else seems to take it's place.

Training has been solid, although not spectacular. I do not get back into racing shape easily, but then again it's also some of the training choices I make. Some people gradually build up volume. I have found the opposite, at least in regards to hitting my 'sweet spot'. I tend to keep the volume at a decent level, and let the workouts fall where they may. It means some really ugly days at first, but some much much better days later on. The only issue is in having enough time to actually have the training adaptation to occur.

That's kinda where I am right now. I am supposed to be racing at a decent level in the next 2-4 weeks, but with my recent session things look well downright ugly....but as always there is hope that I am simply tired.

Last week was my first real week of intervals, but the greater stress was a hill session i did last Tues. Normally the hills would have been on Thurs or Sat, but the long intervals came down on a Thurs and I did my hills on a Tues. They felt great, but the next day I knew I had bit off a bit more than I could chew as my run was brutal and by Thurs I could feel my legs were pretty beaten up.

Then on Sat I did a nice tempo but we were at our new place and I couldn't find any dirt trails. Therefore I ended up doing it on the roads. Normally that would be a huge deal, except that I hadn't done any real run on the roads longer than 20 mins (as part of some longer run). My legs went from kinda beaten up to totally beaten up and by the next round of long reps I knew it was going to be messy. But at least things were consistent from beginning to end.

That's one thing I have come to accept...the process isn't always pretty, but ti's better to have crappy session and keep up the volume than have great workouts, but having backed off. Now it's simply hoping the legs come around in time.

I hate school....

..well the first 2 weeks....well okay that a combination of life situations.

After a nice week of training (just under 90 miles) the 2nd week of school came about and with it came unexpected situations. On Monday we had our first real Xc school practice and I came home exhausted. I fell asleep for an hour and when I awoke I figured after hitting over 2 hrs the day before and not having taken a day off over the last few weeks I would take one off. This wouldn't have been a big issue except that i found out late Mon night that we had to do our paperwork for our new summer place onj Tuesday night or wait another week. I had planned on getting in some decent longer intervals with the lads, but that went out the window (I ended up doing my more traditional hills circuit buildup session).

In 20/20 that wasn't an entirely bad thing, but I forgot that Julie had bought us Keith Urban tickets for Wed night so that made a 3rd night of just getting some basic training. Once again not a big deal as I got in a 10 miler, but on Thurs we had our first school XC meet and I didn't get home til after 6 and fell asleep at 7 and woke at midnight....yeah so much for the planned short fartlek.

Another day off meant my already planned won week was simply going downhill. I rebounded today with a nice 18km run on Fri an 8km morning run and a nice 'tweener' fartlek session On Sat night. if the legs feel decent then I will try for another 2 hr easy run......if not then a shorter run and another session later Sunday (hopefully the gym)....


Here's to some more routine next week...no reason for it not to be back to normal.....at least this week was supposed to be easier......

Good news.....Sad news

....funny news......




I was recently reading an online article from Greg McMillan (http://www.runningtimes.com/Article.aspx?ArticleID=17252) where he wrote about some of the differences between runners (FT vs ST) and how workouts need to both look at strengths and weaknesses. Although I don't really disagree with him from a physiological perspective I found my self looking at his arguments from a different view (me...no way...)

The one area I felt he failed to consider was how sometimes workouts need to be tailored to the mental strengths and weaknesses of the athlete. I know for me I need both mental and physical workouts rather tha simply one. Probably the best example for me was with threshold workouts. I do a variety of different styles of tempos from your most basic egs 20mins-30mins, etc.....to an old Harry Wilson/Steve Ovett classic of 6-10 x 3mins off 30 sec to change of pace tempos egs 2-3 x 15mins of accelerating every 5mins.

That's the one thing I have always disagreed with from the 'bible' (Once a Runner) and that was the idea of always running the same routes. It's not that I don't often do the same daily routes, but that's more for convenience, rather than want. I actually like variation (which probably explains my delight in fartlek style running of all sorts). Much like wanting different places to run I also find that doing different tempos keep me much more motivated (although when it comes to track intervals that is a completely different story).

The other area I had some concerns with in McMillan's article was how sometimes meeting the physical needs of the athlete can also be a recipe for problems if 1) the athlete isn't capable of doing the session properly or (and often overlooked) how the athlete can actually hurt themselves because they have the mental abilities to hammer themselves into the ground. For egs I am a terrible time trialer and need the excitement of races to run properly, but others have the ability to go hard by themselves and continually override the signs their body may be sending them. For a race that's great...for a workout...sometimes yes...sometimes no. It's just another consideration in the grand 'training soup'......

Here's my good news....bad news....

Good:

Some semblance of a running routine. Once I get into a full routine then things always seem to fall into place. i even did some decent structured workouts

Carter is a 'tank' . Not my words......

We bought a place down in the ol USA (may be a great training place with trails straight nearby and we have an outdoor pool for any pool running) near Mt Baker

Cross Country has started (both my own and the school season). We had 20-30 kids show up for our Xc meetings. Some talented kids too, but we'll see if they stay (even may have an Ethiopian ringer)

Got in a 2 hr run...not fast...but no problems doing it either

Carter generally sleeps through the night
Bad:

The school year has started....well that's kinda good, but we had a lousy (boring) summer....here's to a good fall (the new place should help that). I takes me at least 2-3 weeks to get back into a teaching rhythm, but my classes seem good right now.....(fingers crossed)

Kao possibly has seizures/epilepsy. Long story, but she showed some dizzy spells and we had a few tests. Not 100% sure it's seizures, but the Doc thinks it is. She's on meds now and may be up to full running again in a couple of weeks

Carter sometimes wakes up in the middle of the night (more impact on Julie rather than me)

sniffle...sniffle....

How do you get a cold in August???? I somehow have and it has completely sapped me of energy. I was finally beginning to run pain free and get in some decent miles when I get a few sneezes and then all of a sudden my nose is like a hydrant.

Sometimes timing is everything and I cannot figure out whether this cold is good or bad. I only have another week and a half til school begins and my nephew is down at the coast (they went to the PNE today while i went to sleep. But it may be a bit of a sign as I figured I was in the 80 mile range last week (not workouts, just runs), which was a bit of a jump. I felt great all last week in every sense of the word (I got in an hr and 40 mins at the SFU trails) and was even planning my early season fartlek and tempo workouts.

Of the many things I've lean red as I've gotten older is not try and hammer thru sickness....back off yes, hammer no.... the worst part is that I was finally chomping at the bit to get in some harder stuff, but that will have to wait at least another day.

On a side not is a presentation I am doing at the UBC XC team camp this year. I realized when I sat down to think what is relevant to a young collegiate athlete I thought back to when I first began running and remembered what a complete idiot I was (in every sense of the word). I emailed a few of the guys who have gone thru the UBC system the last few years and asked them about direction. They were really helpful, but I also fear that I may go to the extreme of things.

Basically I've picked a few things from here and there to hopefully create a coherent presentation from their attitudes and the basics of training. Mostly I looked at the 'larger picture' items and tried to relate the to mistakes I made myself and often see other young athletes making. As always I worry that my bluntness will get me in trouble, but I hope they appreciate the honesty. It's one thing I can look at any things in 20/20 hindsight and I don't think a lot of younger athletes get a chance to always be fully conscious of how they need to approach running to achieve even a reasonable level of success.

Dirty Harry was a bad bad man....

.....someone may wonder how can Dirty Harry and running have so much in common, but my obtuse mind works wonders when I am actually back and running. Now don’t me wrong I love the Dirty Harry movies. This is one of those times. In the various Dirty Harry movies he was always a guy who bucked the rules and system and ignored what ohers told him . He also had some of the best quote from his ‘Do I feel lucky’ punk (http://www.youtube.com/watch?v=daFb3J-cwLg&feature=related) to ‘Make my day’ (,http://www.youtube.com/watch?v=o6-Snl4a1RI) .

The quote I want to focus on is his also famous, but one the character of Harry Callahan often contradicted in his actions, was ‘A man’s got to know his limitations’ (http://www.youtube.com/watch?v=cZNlraF0xec). If anything I’ve come to realize as I got older was that one of the reasons I never stopped running was that I refused to set limits on what I was doing and what society said I should be doing. There was always that little thing in me that said you can somehow learn something from this situation. I think that’s what Brett Favre is going through in his various comebacks... he simply likes what he is doing.

It’s not that I expected to go out and win every race or set world records (to the contrary), but I always recognized that pushing limits and boundaries was something that really motivated me. So if that meant trying to run competitively at an age when most people have given up or coming back from an injury or simply seeing what sort of stresses I could put my body through then that was something that I saw as a challenge.

I was lucky in that even in the bad times I always was able to have some performance that kept me going and trying. It was then that the decision of what I was doing never really became a question. It had already been answered.

I can look back on things in 20/20 hindsight realized that some of my performances in my 30’s were a direct result of ignoring Dirty Harry’s famous words. If I had listened to him there is little doubt that I would not have achieved any tangible results or made any teams. But more relevant is that I would have lost out on so many great experiences. From such things as travelling, learning from winning/losing/trying/giving up, making friends and mostly the day to day enjoyment of grinding it out I learned many things about myself that I would have never found out if I had packed it in.

I remember a story from a few years back when Bob Kennedy was trying to overcome injuries and race successfully over 10km. He was being advised by famed miler Marcus O’Sullivan who told him to try and comeback because he had also done the same thing in his mid 30s and that it was during this time that he appreciated running and more importantly had learned the most about the sport and himself.

There are times when packing it in becomes a lifestyle choice or something that you forced into, but if you create those ‘limitations’ then remember that sometimes you may lose something that you can never get back. So don't listen to Dirty harry....instead do as he did and buck the system. You just might surprise yourself.

Science vs Nature

I have been nitpicking at this one for over a week. getting a few sentences here and there and generally forgetting about it. But I also realized that in my own running this has been a central push and pull about the philosophy of how one should approach their running.

Over the years I have had enough revelations and tried enough things that you get down to the basics (more about that in the future) in running. One of those own questions and battles in myself have revolved around structure vs. running free or as I often see it Franz Stampfl vs. the “Stotan” or better described as Stampfl vs. Percy Cerutty. Although a debate that began in the 50s and 60s, this is a debate that is as relevant now as it was in the past.

For those who don’t know Franz Stampfl was an Austrian coach who had gained his fame while helping Roger Bannister get under 4mins for the mile, while Cerutty was an Australian coach, who had worked with John Landy (although before the Empire Games Landy had left him. Where these two would really come into conflict, hence the idea behind this post, was when Stampfl moved to Australia and came into direct conflict with both Cerutty and his most famous athlete Herb Elliott (the only undefeated major miler of all time and arguably the greatest 1500/miler runner of all time).

What makes their story so interesting if how each approached the sport and their athletes. Stampfl was by all accounts a very scientific and quiet coach. He advocated a very organized and structured training pattern that was dominated by interval work and hitting certain splits around the track.

Cerutty on the other side felt that humans were animals and as such needed to run ‘freely’. His philosophy was based upon his creation of the term ‘stotan’ or a combination being both stoic and leading Spartan lifestyle. He felt that if u ran like a natural animal and ran against pain (rather than in a structured manner like around a track) then you would achieve your greatest successes. He advocated sand running, fartlek style running (based upon the great Gustav Holmer and successes of the two Swede milers Arne Andersson and Gunder Hagg who had come so close to breaking the once impregnable 4 min mile). He believed that if one runs around the track in training then that took away some of one’s natural love for running. He also felt that you should hate your opponent as your main goal was to beat them in a race so why should you be nice to them off the track. He did wild things like waving a towel if Elliott was on wld record pace and often led philosophical discussion on famous philosophers such as Nietzsche who was famous for his ‘what doesn’t kill you will only make you stronger’).

Cerutty’s greatest athlete was the legendary Herb Elliott. Elliott went undefeated as a Sr athlete (he lost once in grade school to an older boy) in the mile/1500m. He set a time that IMHO is the single greatest race ever run, and is still considered wld class, at the 1960 Olympics when he ran 3:35 (closing in 1:52 on a cinder track) and won by the largest margin in Olympic history (still I think). Elliott’s ability to make himself puke and run himself into submission is legendary.

Where the Cerutty vs. Stampfl rivalry really began was with Elliott’s greatest Aussie rival Merv Lincoln. Lincoln was probably one of the top few milers in the world, but never could beat Elliott. But more relevant was that Lincoln was coached by....Stampfl, who had come to live in Australia after Bannister’s successes. Of course not only did Cerutty’s ‘them vs. us’ attitude cause problems, but his attitude of ‘natural running’ was in direct contrast to Stampfl’s scientific attitude. Hence the argument of who produced the better system of producing runners. In then end many saw Cerutty as a crackpot, but to this day Elliott still sees his basic attitude of challenging oneself and running through barriers as the key to success.

So the question is...are you a Stampfl (science and structure) or a Cerutty (free and natural)? I know for me I’ve gone through episodes of both over the years. And in both cases I got into trouble and learned much all at the same time. In the end I decided that at heart I was more like Cerutty, but that at times I need to fall back on the basics and force structure on myself. More relevant came when I ended up doing a bit more coaching/advising. Some want and need someone to be more Stampfl in their approach (structure, told what to do, science) while others want and need someone to treat them like Cerutty did to Elliott on a regular basis (challenge, philosophical, more ‘art’ in coaching). In then end you need to find out if you want and need one or the other more/less...... if you can then running is far more enjoyable.