ETG of Fort Wayne

You Sly Devil You....

2006-06-08T01:33:00.000-04:00

regional 1600 picture

2006-05-29T00:45:00.000-04:00

This might be one of the coolest pictures I have ever seen.

3 Rivers 12K 2006

2006-05-27T16:38:00.000-04:00

Here is the group we had out at the 12K....Casey wasn't there for the group picture but we somehow fit him in there.

Mans Best Friend

2006-05-08T00:42:00.000-04:00

2006-05-07T22:53:00.000-04:00

Hello all. This is the first time that I've posted on this blog, even though Casey told me a very long time ago to start posting. Outside of running, I'm pretty lazy. Anyway, I finally felt the need to post on here for a few reasons. First off, thanks Mitch for the ridiculous picture of me that you posted. I really appreciate that. Next, I want to give a much deserved congratulations to Eric and Casey. They both had huge races down at the Mini yesterday. I was at the race cheering the guys on (and helping Eric and another friend with some pacing during some tough stretches of the race). Watching them up there cranking it with some studs made me very proud to be a member of the ETG, as well as a friend of these two guys. Again, well done.

The Mini wasn't the only good race in town yesterday though. The Butler Twilight went down last night at IUPUI, and IPFW turned in some nice results. I want to express how proud I am of the job that the IPFW men did last night in the 5k. Brandon Reichert ran a gutsy race in his final collegiate meet and came away with a solid season's best in 15:55. Wes Kuhn also raced very well and fought to a PR of 16:35. Garret Bradtmueller also raced, and though he wasn't able to match his effort from last week's meet, he ran with some heart (like he always does), and I'll never fault anyone for that. I have thoroughly enjoyed coaching these guys this season, and I look forward to coming back next fall for some more fun.

Finally, I want to say how excited I am about the upcoming summer. For the first time in a long time the ETG will be training together at full speed. Everyone is healthy and looking for some big miles. I have been clicking off some solid miles lately and am feeling like my old self again after a rather disappointing winter. I'm really looking forward to making my racing comeback here in the next few weeks (it's been WAY too long), and I'm hoping to step it up a notch this summer. The ETG will be a big part of that. Here's to a big summer.

Wonder Boy

2006-05-06T00:56:00.000-04:00

Eric and the 15k

2006-04-20T19:55:00.001-04:00

Eric recently travelled down south in his quest for the Indy Mini to run the 15k portion of the racing series. He finished second overall with a time of 50:11, right behind former Bulter University star (and sub-14 5k guru), Thomas Frazer. The pace went out fast rolling 5:19's through the start of a semi-wet course from the nights rain before. Former Taylor University star Gabrielle Rop was also in the race, but unfortunately his shoe laces came untied around the mile mark and he was forced to slow to tie them, thus throwing him off pace. Eric paced a 32:06 on the six mile mark and crossed the 10k in 32:48, making him wonder the accuracy of the course mile marks. In the end his side cramped slightly and Frazer took full advantage leaving him ninteen seconds back, but a full fifty seconds ahead of his teamate Olly Laws (another Butler stud). No t-shirts were given, but a hefty seventeen dollars was shelled out to the race organizers. Good thing Panera bagels where at the finish for him.

VTG: Back on Track

2006-04-20T19:55:00.000-04:00

The workout for this coming Monday will be back at North Side at 5:30. It's once again time to hit the oval. Many of our runners are recoverying from races, once again congrats to all the Boston runners, or gearing up for the mini. Since we are two weeks out, I thought it was time to break back into the half marathon training mode with a 8 x 800 workout. However, instead of active recovery (which I am a huge fan) we will be doing full rest. The rest should be around three minutes between each set. The 800's will start at goal pace plus ten seconds, decreasing ten seconds per mile for each set of two. If your goal is 8:00 per mile then your first two will be in 4:05, the next two will be in 4:00, the next two in 3:55 and the final one in 3:50. We will follow up the workout with an easy two mile cool down. If your coming out for the first time, I may limit you to six sets depending on your fitness level and goals. Once again great job to the Boston Crew and I hope to see you all out this coming Monday.

Also, I am still looking for someone who would want to lead a Tuesday night group doing the same workouts. If you know anyone interested please get in contact with me so I can give more people options on the VTG workouts.

Gone For Stories

2006-04-19T19:58:00.000-04:00

I am currently in the process of getting stories from all the Boston runners, and I will be posting them on this site in the coming days. Look for them soon.

VTG: Hills and Thrills

2006-04-12T19:17:00.000-04:00

After a long debate, we came to the conclusion that more than four repeats would be extremely tough to do this early in the running season. Especially since my estimate of 1k loops ended up being closer to 1200's. We also talked about how last year we did this workout later in the season and started with three sets, but if I remember correctly it was after a mid-summer peak and we were starting to build back up for the fall. Anyway, the weather was glorious, with a subtle wind blowing through the last stretch after the second set. Once again the turnout was big, with many new faces and old familiars making appearances. A great day for running a tough workout. Two things I want to say about that run before I get into the workout for April 24th. The first is don't be discouraged if your body feels more sore after doing that workout, or if your times were not where you wanted them. Grass/trail running is much tougher than the flats of a track. Your legs got stronger by just running that workout. Also, that hill is tough and the workout was a strength not a speed workout. You build leg drive and lung capacity through hill intervals, while keeping the excess leg turnover to a minimum. Great job with keeping the recovery intervals slow, too.
As for the workout coming up April 24th, this will be a moderate interval workout. We will run 8 x 800 meter intervals with decreasing recovery, increasing pace. The first two will be at half marathon pace with 800 meter recovery, the second two will be at 10k pace with 600 meter recovery, third two will be 5k pace with 400 meter recovery, and the final two will be 3k pace with 200 meters recovery. This is design for building a kick and getting used to performing faster at the end of runs. Completing a workout like this will make pace work a synch. Hope to see you all out there in two weeks.

Building A Competitive Team

2006-04-08T14:44:00.000-04:00

This will be the fourth year for the ETG, and I wanted to share some thoughts on our team and the process of bringing competitive runners together. The first post I ever put on this site high-lighted how we were formed, and many other posts describe our process of making the team; but today's post will describe the ups and downs of Fort Wayne distance running. We've had some good years and we've had some bad years.

Some of our runners got hurt, some lost motivation, and others switched to other venues, but through it all the core guys have kept on trucking. We are all starting to find our little running niches, as far as training approaches and racing styles. This is helping keep us healthier and happier, and times are slowly but surely dropping. Up and down we know each others strengths and weaknesses. As a team we capitalize on this when we travel to races together to optimize our maximum potential. When I look back, we only attend one big event per season as the ETG. This year, our goal is to expand our reach to other events. We are going to plan better for a series of races instead of the classic "ROP" event. This fall, the stronger runners will focus on cross, and our faster runner will rabbit to help the stronger runners to excel. Track events will consist of more events with a push to the USATF club championships. By maximizing our exposure, we are hoping to draw more competitive attention to our local elites, and thus draw better runners to the area for training purposes. We've had our fun and developed in the last four years, and now we are going to take steps to becoming a legitimate team.

Spring Break Training

2006-04-06T19:35:00.000-04:00

Most runners train all winter long and put in tons of base mileage to get into great shape for the outdoor track season. Then spring break comes along and a few runners get lazy and drop training during that time. Why would you get yourself into great shape right before the season and slack off the week before the season starts? This is a question many runners must ask themselves when they decide to make plans during the break. One idea that comes to my mind is travel time. When your on the road in a car for so long, your body gets naturally tired from being sedentary. A great remedy for this is to take short stretch breaks on the drive, get out get some air, and then get back on the road. Another issue that arrives is the lack of location and specific distances when you arrive at your destination. The unfamiliarity of running in a strange location can mess with a routine. The solution is run for time. Put on your watch and run for a time. Time is your friend in strange places because you can guess pace and plan mileage accordingly.
Spring break isn't entirely negative. It causes a "break" in routine, but sometimes it is a needed break. Mentally it takes you out of training and refreshes you for the season to come. Just make sure you keep your training up while your away!

VTG Workout of the Week

2006-04-05T16:54:00.000-04:00

Hopefully this will be the last day of brutal weather, as numbers dwindled, but spirits soared last Monday. There were points during the run when the wind would almost stand me straight upright, but the workout was still a success. Running in conditions like that get you mentally and physically tough. It was challenging, and I know everyone's times will get better for that workout later in the season by better weather alone. Here are the results and I still need a few others to send me them if you kept splits or laps.

20 minutes of 200/200:
Anne : 48's for the quick.
Mike : 39's for the quick, total laps: 12 3/4
Casey : 39's for the quick, total laps: 12 3/4
Kerry : Lap average 1:57, total laps: 10
Luke : Lap average 1:47, total laps: 11 3/4

As for next week, we are off the track on onto the trails/hills. We will be meeting at Franke Park (at the pavilion where the Firecracker 4/Zoo Race starts) at 5:30 and heading back to the old soapbox derby hill in the back of the park. We will be running four to six sets of 1,000 meter loops that takes you up the hill. I will measure it to check the distance. The recovery between sets will be five minutes. Also remember that the workout starts right around 5:30, so if you want more warm-up time then please try to get there for needed time. As the training schedule goes, this is the fourth week and I usually alternate three weeks on and one week off, so we will not be meeting the week of April 17th. An email will still go out that week updating you on the following weeks workout and location.

Also, I know some people can't make the Monday night workouts, and I wanted to know if anyone would be willing to step up and lead a Tuesday night group? I'm putting my feelers out now for anyone who is interested because I know a lot more people are interested in attending the workouts on Tuesday. If you are interested email me back and I (fingers crossed) am hoping to get a Tuesday group going the week after our week off. The weather breaking is right around the corner as the trees are in blossom, so I hope to see many of you out next Monday, 5:30 at Franke Park.

Hill Training

2006-04-04T19:17:00.000-04:00

Northeast Indiana is not well known for it's hills, but in order to get strength you need to run them. There are some hidden gems in the area, so take advantage of the information I am about to give you. If you like steep hills, then there are two really solid places to run. The first is Franke Park on the old soapbox derby hill. This is the most versatile hill in Fort Wayne because the short sides are steep, and the long side is gradual. This makes for great recovery because you can charge up the steep and recover down the long. The only bummer about this hill is the footing in some of the areas, but if you know where to run on the hill it's not that bad. The second hill is at Reservoir Park off of Clinton and Calhoun. This is the steepest hill in the area, and is around three hundred meters long. It goes up a section only to level off and go up another section. There are two sides to create a loop, too. If you can complete a set of ten without stopping then you know your in good shape. Other areas to mention for solid longer runs of gradual hills the whole way are, the Griff and Devil's Hollow aka Big/Small Block (check www.usatf.org/routes/map/ for the routes).
Good solid hill training is important right after the base phase of running because you have to have strength before you get speed. Taking five weeks to run hills after a solid eight week base phase can really improve your overall fitness, which improves the quality of the last weeks of speed in the overall training cycle.

Clark PR in Sam Costa Half-Marathon

2006-03-30T15:02:00.000-05:00

Last weekend, University of St. Francis sophomore Justin Clark ran a personal record in the half marathon, and narrowly missed qualifying for NAIA nationals by one minute and forty-seven seconds. That is right around eight seconds per mile for those of you counting. His finishing time was 1:19:27. This was his first attempt for the year, and now he is focusing on dropping back to the 10k for the rest of the season. When asked about his race, Clark commented that he went out in 6:04 for the first mile and dropped to 5:40's for the next few. The pace slowed back and he ended up hitting a 6:04 per mile split average for the whole run. Kind of ironic that his first mile was the same overall pace. Great run Clark and don't give up on this distance to early because I know with a few more weeks of down time while still hitting long runs, you can hit that needed 1:17:40 to qualify. Now actually running the marathon after you qualify, that will be a whole new experience.

Guest Post: Response to Tuesday

2006-03-30T14:47:00.000-05:00

This is exactly the kind of response I was hoping to get back. Today's blog is guest posted by another local runner who is attending Huntington University. He recently ran a 15:30 5k at NC Charlotte and a first 10k in 32:57 last weekend. If you see him you'll have to ask him about the conditions in the race (snow and twenty degree temperature change). Here is his response to Tuesday's topic heard on the run.

Hey Casey,

How are things going for you? I was reading the Blog page, and I saw your post on why Ade is feeling tired from his 16 milers. It is interesting because we just talked about this in my pre-med cell biology class, and I was assigned to talk about lactic acid and its affect on today's athlete. So, here is the biological answer to your question: As you and most every runner knows, every runner is able to do different things according to his or her physical, biological, and metal abilities. Some people are genetically and biologically able to do more than others because of various factors such as hemoglobin levels, bone density, and body fat percentage. We call this "natural ability," and rightfully so because these people already have a natural advantage over others. The reason that you were able to complete 18 mile runs, while feeling apparently better than Ade is feeling, simply comes down to your genetics and your training history, along with lifestyle factors. It has been scientifically proven that after 90 minutes of continuous running your body starts to break down. No matter what your fitness level is, at 90 minutes your body is going to start producing ATP at a slower rate. The only difference is how much your body slows down, and this is when your fitness level comes into play because people who are more fit will naturally be able to go longer at the same rate or even faster. However, at this point your body undergoes Lactic Acid Fermentation to produce energy. Lactic Acid Fermentation is your bodies last resort to produce ATP and keep your muscles firing, and it occurs by breaking down pyruvic acid to 3-carbon lactic acid. Although this process continues to make ATP, it is minimal compared to Glycolysis. In Glycolysis 30 ATP's are yielded, whereas with Lactic Acid Fermentation very few ATP's are produced. The difference in people's ability to continue at a desired pace after 90 minutes of running is the amount of ATP stored up from Glycolysis before the body entered Lactic Acid Fermentation. Anyways, there is a long answer to a short question. Hope this helps you to better understand the reasoning behind Ade's tiredness. By the way, this can be easily treated with a few dietary and lifestyle changes. The addition of a few bananas a day (for potassium), and some energy drinks would be extremely effective. Another good thing to do is to get your blood tested every now and then. Once a year would be a good idea, but if he was getting easily tired after only 16 mile runs then maybe something is going on molecularly. It's worth a shot. It saved my life back in February.

Hope to see you around sometime!
Nicholas Johnson

p.s. I got my info. from the Journal of Sports Sciences (a great medical journal!), in case you wanted to check some of their stuff out."

You don't have to go somewhere to be big or to be something, you can do that anywhere" ~Papa Fetters~

Thanks again Nick and we hope to venture down to Huntington for more runs with your crew and the MIB this summer.

VTG: Meat and Potato Workout

2006-03-29T17:24:00.000-05:00

As I looked through the information last week, I noticed one thing in particular for the workout. Only two people did the longer than 10k workout, which means one of two things: 1. You want more speedwork, or 2. Your still gradually easing into the speed sessions. The workout last week was broken down into six kilometers worth of speed and two kilometers worth of recovery for a grand total of five miles for the 5k/10 focus group and nine kilometers of speed and two and a fourth miles of recovery for a little over seven for the whole workout (not including the extra 400 and warm-up/cool down). Both the paces varied because the recovery was so little, which will benefit your training earlier by adapting the lungs and legs faster. The psychological factors are also beneficial because you will feel more rested later when you get more recovery time, which is similar to the 6x800 workout we ran with full recovery before the mini last year because everyone felt like they didn't even run a workout after the 800s. Going back to the workout we did Monday, I know that extra 1200 added on was extremely hard, and I am glad we train as a group because having other people out there keeps the motivation levels high. Our group is really supportive of each other and I know that I needed it on that type of workout. It was great seeing everyone working hard and pushing each other. The packs were amazing to see, especially this early in the year. Fourteen people attended the workout, and as the weather warms up I expect even more to come. Also, more people are inquiring about the VTG and you will see the email list growing.
I debated about what workout to do for next week, and I think it's time for a essential workout for early season training. We did a series of these last year building up from twenty minutes to forty minutes. The workout is back to twenty minutes and it is the 200 on and 200 off at 10k pace for the on and recovery pace for the off. This week will be perfect because this is the first of the backbone workouts of checking fitness progression. Your fitness level should increase each time you complete this workout through out the VTG sessions. I would like for most of you to wear a watch and keep track of your splits on this workout because it's the easiest one to check fitness. Then we will write them out afterwards (or you can email them to me). The workout will be held at North Side at 5:30, and we will switch up to Franke, April tenth for some hills and trail mix. Good luck to all of you running the mastodon Stomp this weekend and to all of you doing your last long run before Boston, too.

Debated On the Run

2006-03-28T18:02:00.000-05:00

Last Sunday afternoon for our conversation paced run, we started discussing the affect mileage has on the body. Eric was talking about how much his weekend sixteen milers are wearing him down, and I asked him what is difference between his sixteen at a slower pace compared to the ten to twelve he does regularly everyday? Why is the sixteen miler wearing him down so much? Is an extra twenty-six to twenty-eight minutes really going to deplete the body that much in comparison? I know that when I was logging mileage, I didn't get any more tired doing eighteen compared to doing ten. This is where you have to take endurance, training, and body design into consideration. Nutrition and energy expenditure are also important factors when going long. How quick does your body burn through it's glycogen stores? Depending on your own personal depletion level, you may need to intake gels or energy drinks during workouts sooner than other people because you need to keep your stores up when going long. Once the glycogen stores are depleted your body starts burning other energy sources which causes the bonk or tired feeling.
I was just wondering how much of this actually affects a person over four miles (in Eric's case), or is his mind playing tricks on him because he knows his body will get more depleted? Mentally knowing something can affect you is a negative because your mind can over-amplify the effects. The reason I state this is I always thought my body would get depleted on my long runs, until I really hit the wall and found out what tired really means. We discussed back and forth and everyone got a good laugh at the thoughts heard on the Sunday run.

Sleep and Running Performance

2006-03-23T16:04:00.000-05:00

Today's racing factor discussion is sleep and how it affects race performance. Athletes will always perform better at peak times when the body is rested. The amount of rest needed will vary from person to person, but a good recommended nights sleep is eight hours. If you increase your mileage, then you may want to increase your sleep time. I know when I am running ninety plus miles a week, I sleep a lot more than usual (around ten total hours varying from ten hour sleep sessions to two hour naps in the afternoon). Here nine of the best ways to improve your sleeping conditions to optimize your running performance.

1. Trying to sleep the same time each night will help your sleep pattern, and training rhythm. Catch up sleep on the weekends only throws your sleep schedule off its normal basis. You want to try to sleep and wake up the same times each day.

2. Don't eat big meals or intake caffeine two to three hours before bedtime. This will increase your chance of not being able to fall asleep and once again will throw the pattern of good sleep off.

3. Relax and enjoy sleeping when you lie down for bed. To many people focus on the tasks for the next day and get worked up thinking ahead all night. Your body will thank you by being well rested the less you stress during bedtime.

4. Number three applies directly to racing as you should try and focus on a good nights sleep two to three days out from a major race. Doing this will help just in case you get the pre-race jitters which are known to keep some people awake at night.

5. Take naps during the day if your body is tired. A twenty minute nap can rejuvenate the body for a great workout. Just don't use the naps to make up for the full eight hours off needed sleep.

6. If you have a mattress that is over twelve years old, then get it replaced because it can contribute to a bad nights sleep. Just like running shoes, mattresses wear out. Replace them when needed.

7. If your having trouble sleeping, then it could be a sign of over-training. Take a look at your log book and see if you've been over doing it, and take the steps to getting your body recovered.

8. Don't schedule workouts right before bed time. Your body will still be pumped up from the run and your increased heart rate can contribute to a poor nights sleep. Make sure you have enough calm down time to get that needed recovery rest.

9. When it comes to race morning, make sure your up and awake at least an hour before the race. This will help with increased blood flow and the early morning stiffness that comes from sleeping.

VTG Prediction Run

2006-03-21T18:19:00.000-05:00

I know I originally had planned to post racing topic on Tuesday, but I had to put the VTG information up after our first meeting yesterday. It was a success and if you want to know more, or be added to our group email list then email me at casey@3riversrunning.com.

This workout was designed to get everyone used to the track again, plus as a semi-hard workout for those of us who ran the Nutri-Run the previous Saturday. Seven of the eleven runners who came to the workout ran the race, and the conditions where not as favorable yesterday. The whole straight away was into the wind, and the temperatures stayed right around thirty-five to thirty-seven degrees, however that did not deter any those who came out. Ten runners completed the workout (Mike S. was still recovering from a three minute betterment of his 2005 time at the 20k), seven of which being veteran VTGers (it's great to start training with all of you again), and four being fresh new faces for the start of 2006. It's great we have new runners coming out and adding extra quality to our group. Also, thanks to Anne Duff for being able to make it out to your first run (she did all the workouts last year by herself which is incredibly tough). The idea behind the run was to come as close to possible in the distance predicted for the run. We were working on our internal pace clocks, or the knowledge of how fast we think we are running compared to the actual time we are running. When you have a good internal clock, then you can master race strategy because you will understand how the stress of a pace wears on your body. Doing this without a watch is how you learn the stress of a pace because you have to focus on how your body feels as you reach out towards a set distance. Everyone was pretty close (between .15 meters), except Mike H., Jean L., and I. We need to learn how to better in-tune with comfortable pace/quick pace in comparison to our daily running goals. I for one know that I felt good so I just went with it, and that defeated the purpose of the workout, granted somedays it's good to audible, but most of the time you want to stick to your game plan. Here are the results from the VTG Twenty-five Minute Prediction Run.
Predicted Actual Difference
James McKinnon 3.5 3.35 -(.15)
Kerry Blanchette 2.75 2.875 .125
Anne Duff 3.5 3.55 .05
Casey Shafer 4.0 4.55 .55
Brad Basham 3.25 3.3 .05
Steve Leffers 3.25 3.3 .05
Jean L'Esperance 4.0 3.5 -(.5)
Greg Smith 3.5 3.55 .05
Mike Henry 3.5 3.75 .25
Paul Knott 3.25 3.3 .05
Mike Slaubaugh* Thanks for the support and wishes.

I'm going to bounce a few ideas off of the group for next week. I've got two options depending on everyone's fitness level and goal races. If your focusing more on the quick stuff (5k-10k), then you will do one set; where if your running longer, then you will do an additional up-swing (the last half) of next weeks workout. We are going to do a modified ladder workout of 800 (400), 1000 (500), 1200 (600), 1000 (500), 800. Also, if the weather is nicer or above 45 degrees, both groups will add a 400 to the end of the session. I don't like to do to much quick speed when the muscles risk getting cold. I hope to see you all again next week Monday, 5:30 at North Side.

Two Years of Running In the Fort

2006-03-16T19:44:00.000-05:00

I just wanted everyone out there to know that today is the 3 River's Running Company two year anniversary. Two years of educating Fort Wayne locals about the joys of running, and the locals sharing even more education with us working here. A lot has changed since the days we first opened, but the foundation of the store remains the same, and that's continue to provide the best service to our running community. I have two many stories to share, but if you want to hear them come in this Saturday after the Nutri-Run 20k for cake and celebrate with us. Also, don't forget to wear green tomorrow for St. Patrick's Day festivities.

Running Performance and Mind set

2006-03-14T18:26:00.000-05:00

The previous Tuesday's post discussed racing and formulating percentages based off sample races. I've had debates with my training partners and finding an accurate percentage will be impossible because the outside factors that influence race performance. It's sad to say, but even the world record holder in the 5k is affected by outside factors of life. That being said, could a person do a study on the top factors that influence performances, to minimalize or prepare athletes for them when and if they arrive. Prime example once again is how Bekele's wife suddenly passed away, and he didn't race well for a season, so dealing with death can influence your train of thought, which affects personal mind set, in turn affecting race performance. Death is something that's completely out of your control, and is the most severe of all negative factors. Illness, injury, relationship issues (as discussed in earlier blogs), nutrition, and sleep are a few others on the main scale; along with habits/superstitions, weather, track surfaces/shapes, and a few other environmental issues that negatively affect performance on a less grand scale. Because of all these outside factors, and the shear amount of background knowledge of ever single runner in all the races analyzed, it would be nearly impossible to formulate an accurate percentage for the odds of busting a PR in a race scenario. You could formulate the data based of just numbers, and even then, I am now thinking that the percentage of setting a PR in the ideal race scenario will be lower than I previously thought (my earlier guess would have been around a 56% chance). By answering the questions, we pose more questions about how can limiting the outside factors in training, affect race performance? Tuesday's column will now be about the mental aspect of training towards a personal best, and how to train your mind by not limiting the bodies potential.

Proper Running Attire

2006-03-13T20:56:00.000-05:00

A Little Creative Writing: Creative Nonfiction Writing

2006-03-13T19:48:00.000-05:00

This is my second paper I have written for my creative writing class. Realize that it's only a first draft so I'm sure that it'll be re-written several times. The location takes place at the Central Noble High School CC course. Not too sure who has raced this course, but just try to imagine...

Racing by Sensation

Running the sport of cross country has brought countless memories to my rickety life. However intense or terrifying life might be, the memories from the fast-paced sport have given a calm and refreshing passion to my lifestyle. These are the types of recollections that will continue to travel with me for the rest of my life and prosper after I’m finished breathing on this dust ball we call “Earth”. Some reminiscences may include the close friends, fierce competition, and demanding practices during the crisp autumn afternoons. I have a vivid remembrance that many who run the sport simply overlook. The aspect of cross country running that many of the runners and competitors around the world forget to cherish is the sheer beauty of the sport’s surroundings.
Running through the woods on a nippy autumn afternoon during a race is one of the most electric feelings somebody can experience when there is a chill on your spine not only produced by the cool temperatures, but knowing there are forty or fifty more competitors racing behind you. With the wind quickly whipping past your face, tears can develop not from pain or lack of courage, but the freshness and dampness the wooded trail brings to your eyes. These are the moments the quickly moving trees and wood chips zoom past my peripheral vision and begin to blur. During a race it is highly unlikely that competitors consider anything to be beautiful on a cross country course. It is usually not until after a race that I realize the extreme amount of beauty available in the wooded trails of the course. Competition and paranoia both detract from the obvious exquisiteness that the clashing greens and browns bring to the aura of the setting.
It is tremendously vital that after doing a workout or physical activity for a long period of time to conduct some type of cooling down process for one’s body. Without this course of action, the pain and aching after battling through a race can be quite severe the next morning. Having a morning of pangs and tenderness is usually the last thing I want to encounter after a hard day’s work on the course. This is a prime opportunity to jog a couple of very easy miles through the exact same locations that were raced on the cross country course. The calmness and chilled temperatures begin bombarding my body and inner emotions. Random sentiments about the race, competition, and overall atmosphere the forest provides rip through my memory like lightning. After trotting down the marshy wet trails at a pedestrian pace, mud builds up on the bottom of my shirt and trickles down the lower part of my calves. Little did I realize, during the final sprint of about a half mile, the small tranquil stream that seeped past and branched off into oblivion. The flow of the stream oddly enough reminds me of the grueling pace set during the pursuit. My pace was swift and compact, yet I was able to surge very well through the course with reckless abandon if some of the other runners were approaching me. Even though the temperatures are cooling, moving into the earlier evening hours, the sticky and humid air is still present during the recovery run. The moist air seems to pollute my lungs during the oxygen’s dark entry into my esophagus. Every once in a while, a small swarm of obnoxious gnats gathered to form a cloud around my head and flocked my face and chest. Some of the pests splattered and stuck onto my perspiring body. It is as if the gnats did not care that I was running through their designated air space. They know their task is a suicide mission by making me feel as uncomfortable as possible. It reminded me how exciting the prize of receiving a shower back at the locker room feels. Recalling how incredibly hard it is to breathe air that is saturated with water and minuscule insects gives me the sensation of an overwhelming panic and insecurity. I feel as if I am suffocating while running. The running is only deepening the predicament. Finally, the proverbial “light at the end of the tunnel” becomes apparent right in front of me. I can at last escape this sultry mess and prepare to board the bus and embark on the forty-five minute trek back to my school. Finally out of the woods, I feel relieved and revived after inhaling the fresh air into my lungs. Thinking about the beauty of the trails and the arbitrary arrangement of greens that sprawled out in front of me made me feel full of life and thrilled to be participating in my preferred sport, cross country. I remembered the serenity of the stream, which cancels out the noisy and boisterous interstate two miles away from the course. As much as I overanalyzed the annoyances of running through the muggy air, I wonder how terrible it actually is. I had completed the cool-down run after a vigorous race. Why did I feel like my trip to this course was incomplete? Feeling my momentum shift in the complete opposite direction that I was moving, I turned around and headed back into the now dimly-lit tunnel of forest green. I knew that if I had not scampered back through the trail, I would be not taking full advantage of all the perks and benefits that were offered. The same sensations came back even stronger and more prominent than the first and second times I sped through the woods. I was amazed at how much detail I had missed. By respecting and being aware of nature and what it has to offer, I could generate a sense of closure to my day on the cross country course. The pure magnificence and hospitability that a small passageway can have completes the team sport of cross country by making me step back and realize that the streets, buildings, and subways were not here first. Nature was born first. The jog through the woods might in a sense have been a form of light meditation. Running was able to give me an interconnection with the many different aspects of nature including the quiet sounds of the stream, the vibrant colors of the ground and transparent green walls, and the feeling of moisture and sweat beading on my body. From that point on, every time I carry out a recovery run after a race, I absorb the vast amounts of pleasure that are included in all types of nature. Performing recovery runs in this manner not only helps my legs and body recuperate physically, it also helps restore form to my intellect and soul by the natural purification of the composed sensations I experience from the outdoors. For the rest of my life, however hectic or busy I might be, I will always take the time to accommodate and absorb the atmosphere that my natural surroundings have to offer. I will never hesitate to halt whatever I am doing and soak up the stunning ambiance nature provides. I will be racing through life by sensation.

Founding Fathers and A Novabomb

2006-03-13T19:43:00.000-05:00

It was pretty ironic that I posted about the friends you make along the way on Friday. On Sunday the four ETG founding fathers, along with Novy, united for the first time this year. The weather was gorgeous (68 degrees) with very little wind. It was great running, with some of us running seven and a half, while others went up to twelve miles. We all caught up with "the new" and shared a few stories, along with a few jokes. I can tell most of us are gearing up for a great out door season as Eric and Dan look very fit. Novy is coming off a great indoor season and his confidence is starting to shine. Blume is even turning it on early after coming off achilles tendonitis that knocked him out for nearly three months, and I felt solid even thought I've been down from patella issues. I know Eric is gearing up for the mini (he's going to hit a sub 1:10:00), Dan is finishing his senior season at Anderson, Novy is questing to the sub-16 barrier, Blume is getting back into fitness and hopes to run a solid 5k/10k this summer, and I am going after another fall marathon. We also discussed new shirts for the year, and possible designs for the classic black and white tee's (we should be unveiling them at a local race right before the parade). Things are really shaping up for our club and I should have more updates about our members in the coming weeks.

Also, if you didn't get to check out the current track and field news, then you didn't see Craig Mottram's new country record in the 2k of 4:50.76. That's an amazing time! Indoor world's results are also up, and a few highlights from the event was the men's 1500 in 3:42.08 by Ivan Heshko followed closely by Daniel Komen in 3:42.55. The women's 3k was won in 8:38 by Defar Meseret, and the men's 3k was Kenenisa Bekele in 7:39.

A simple Saturday morning run

2006-03-11T18:24:00.000-05:00

Today was a nice easy day. A simple 12-mile run with Ade, Dep and the Dwenger boys. Having this be my first 7-miler with the team (we added on 5 more after the practice was over), I have come away with both a side ache from laughing and sadness. Why sad? Running with these fine gentlemen made me remember the Garrett Railroader days when we'd go out for a long easy run. Being unattached at Ball State, I completely miss out on team-oriented runs. I loved being able to relate again with humor that I had in high school. It also reminds me to chill sometimes and to be able to relax and have fun. Making things fun on a long run is much easier with the Dwenger boys. Eric has done a fantastic job coaching and training these guys to be not only great athletes, but a fine group of young adults. These guys have so much potential it makes me sick. While running for Garrett during my senior year, we had 2 guys in the 16's, 4 guys in the mid to low 17's, and a couple more in the 18's for the 5K. Ade has a group of guys that are fighting for a varsity position...THEY ARE ALL IN THE 16's! The potential is there. They have the making to make a run at state next year and I'm behind them 100%.

Quote of the Day

2006-03-10T18:07:00.000-05:00

"Winning has always meant much to me, but winning friends has meant the most." Babe Didrikson Za Harias quoted this phrase and being a runner, it rings true to my heart. Thinking back to all the people runners come in contact with, it's quite an amazing thing. Runners make friends from the very first steps they take during high school cross-country, their first 5k local races, or when the motivation takes you to the gym for your first treadmill workout. Putting yourself out into the world of athleticism puts you in contact with many marvelous people. Those friends stick with you because people who choose to run, all have one universal goal of the betterment of yourself. The next time you step up to the line with your training partners, race them during the race, but thank them afterward for being a friend. Besides, runners are known for their post race celebrations with friends.

Hows the Weather Up There?

2006-03-09T16:52:00.000-05:00

Being a meteorology minor at Ball State, I've come to pay much more attention to the weather we are having. This weekend, we have the possibility of having over 3 inches of rain! Whats this have to do with running and training? Well, since you aren't able to directly ask why, I'll tell you...studies have shown that numerous people around the world go through a depression syndrome if there are too many days of winter, darkness, or rain. As a runner, do you enjoy getting totally soaked in these steady rains? Or would you prefer a sunny, crisp day?

Research Topic: Racing Competition and Performance

2006-03-07T16:20:00.000-05:00

I recently noticed a trend of runners being displeased with their performances because they were not hitting specific times. One such runner ran a nine second pr, but it still wasn't as fast as he "should have run." There comes a point when you have to be satisfied with your current racing. Getting out kicked in the last lap, but setting a personal record in the process is one such example. Being a competitive runner I approach this from two aspects, one being the competition, the other of achieving a higher performance (competition being goal C and performance being goal P). In an ideal race, a runner will achieve both C and P at the finish. The higher the level of competition the harder it is to achieve goal C, but the more likely you can achieve goal P. The same is true when swapped, C is easier the lower the competition, while P will be harder. Why is this theory true? The more fast runners in a race, the more likely you can be pulled along to a faster time. I am going to dig up some information and try and find a correlation between competition level and performance level. My ideal example will be twelve runners enter a 5k race (all in peak shape), nine runners can run between 14:30-15:00, the other two are around 16:00, and your the twelfth runner and usually run around 15:10. What is the odds that you will break 15:00? You have a better chance, but what percentage will it be? I will be discussing this topic over the next few Tuesdays.

Results

2006-03-06T17:56:00.000-05:00

Some great times posted by two local elites at the Alex Wilson Invite at Notre Dame last weekend. Kaleb Van Ort posted a 4:06 in the mile and Alissa McKaig ran a 17:18 in the 5k. Great job to both of those runners. In other news Mitch Novy ran a pr 16:04 in his quest to break sixteen minutes in the 5k at DePauw last weekend. Many runners are gearing up for nationals and others are training for the up coming outdoor season.

For a full list of results of Alex Wilson, check http://und.collegesports.com/sports/c-track/stats/2005-2006/alexwilsoninvite-completeresults.html.

Track Junkies

2006-03-03T14:00:00.000-05:00

If your a track junky, then you obviously know the midwests biggest indoor meet of the season is going on this weekend. The Alex Wilson Invitational, hosted by Notre Dame, starts tonight with flights of the men's long jump starting at five pm. Some of the best athletes (college and unattached) will be racing there today and tomorrow. Eighty-four different colleges will compete at this last chance qualifying meet. Last year the women's five kilometer was won in 16:29 by Katrina Rundhaug of Wisconsin , and the men's was a duel between Matt Gonzales of New Mexico and Brian Olinger of Ohio State with both finishing under the NCAA auto qualifying time of 13:53. Great performances were also posted in the mile with nine guys running provisional times of 4:04.10 or faster. This year should prove to be just as interesting a meet as last year because times on the national level are overall faster. When results are posted I will have them up tomorrow highlighting some of the local runners and the top distance races of the day. I know for sure that two local runners (Kaleb Van Ort and Alissa McKaig) are running and I'm sure a few others will be there, too.

Pre Lives?

2006-03-01T19:47:00.000-05:00

I wanted to get some feedback on what people think of Nike's new advertisement campaign. They are loading the Oregon colors and banking off the popularity of the James Dean of running, Steve Prefontaine. I just flipped through the new Track and Field News to see an insert of Pre pictures and the new Nike shoes. Here is my take on the topic: using him to promote running is awesome, but if they are using him to promote shoe sells; then I feel that is wrong. A running icon of his status should never be used wrongly. I've also heard rumors that the new apparel has pictures and sayings on it glorifying him. Just want some feedback on what others think are they doing it for the right or wrong reasons?

Racing Big or Small?

2006-02-28T13:58:00.000-05:00

As many know the season for racing in Indiana is coming up and much of the state is gearing up for it's big half-marathon or the Indy Mini. As thirty-five thousand people come together to run, jog, walk there way through the thirteen point one miles in Indianapolis, I think about what attracts so many people to big races. Is it the crowd support or the people cheering for you along the course? Is it the time of year or even the venue the races is held under? Or is it the size of the race and the thrill of competition against thousands upon thousands of people? Whatever reason, many people run and big time races are filling up faster and faster every year. New York's marathon is now a lottery system where you get randomly selected from entries sent in the day the race is completed, Disney's fills with in the week, and many others like the Rock and Roll/Country Music, Chicago, Bix 7, Peachtree, Beach to Beacon, Cherry Blossom, Bay to Breakers, Bay to Breakers, Army 10 miler, and Marine Corp Marathon all fill up fast and draw loads of people. I recommend running a huge event at least one time in your life because the experience is astounding, but those events shouldn't be the focus if your looking for a PR (unless you can get elite or higher seeding or it's your first real race and you are in great shape). The reason I say this stems from my experience of talking with runners who've run these races. When you have crowd it is much harder to move around and get your rhythm. A good example would be a traffic jam, you want to go a certain speed to get home faster, but your at the mercy of the cars in front of you. The same is true for a race that has a couple of thousand people in front of you. If the group slows down, then you will have to spend extra energy weaving in and out trying to get around them. Also, you may have others behind you doing the same thing. Instead of gearing up for a big race, head to a smaller race like Sunburst, Flying Pig, Blueberry Stomp, The Huff, Rite Aid Marathon, Akron Marathon, Parlor City Trot, River City Rat Race, Nutri-Run, or the 3 Rivers Running Company 12k (just to name a few more local to the Fort Wayne area).

Choosing a race is hard to do because size isn't the only factor when selecting a race. Course dynamics, weather, time of year, and current fitness also play huge rolls. Think about what you want out of your running will help you enjoy running and racing, and should lead to even better success. So whether it be big or small get out there and enjoy them all one time or another.

Casey's Abdominal Workout

2006-02-23T16:44:00.000-05:00

I want to thank Tammy Behrens for typing this up for me. This is the ab workout I do, occasionally mixing in some other types of abs when I adapt to this program. I plan on adding in a few of Matt's to this set. By far set number nine is the hardest. One time I pushed myself and did the set back up to ten (talk about a burn). Like everything, do the exercises you feel comfortable doing, and if they strain your back or other muscles to the point of pain (yes there is a difference between pain and soreness), then don't do them. Also, I will try to get Matt to post his ab workout on here as well so you can see some comparisons.

Casey's Abdominal Workout
*Ideally, you would want to do this workout three to four times a week. You can do it every day.
*start out with doing fifteen of each kind of exercise. Add five into each set a week for three weeks until you get to thirty. Take a week off and then go back down to fifteen and work your way up again.

1. Start out with fifty regular crunches.
2. Lay with your legs to one side and crunch up towards the ceiling. Do this the opposite way as well.
3. Lay completely on your side and lift your shoulder off the ground using your core. Opposite side as well.
4. Do crunches putting your opposite elbow to the opposite knee.
5. Pull shoulders off of the ground with feet flat on floor. Put your hands out behind your ankle and reach towards each heel. Do thirty-five of this set and then work your way up five more each week.

Harder exercises:
6. Lie on back with legs off floor. Push your legs out and pull back in.
7. Leg lift Â lie on back with legs off floor Â hold for thirty sec.
8. Lie on back with legs up and out to one side. Work on rotating the legs to almost touching the floor on each side Â slowly.
9. Lie on back. Do a crunch Â go halfway back down and hold for a ten second count. Do second crunch Â go halfway back down and count to nine, Down down to one. Then do a set of ten crunches.

Blume's Ab workout

2006-02-22T14:45:00.000-05:00

I recently completed an ab workout with Blume, and my torso was more sore than it's been in a long time. I was ravished by the sets of abs we completed in about fifteen minutes. I have a solid ab workout I've done for years, but I think my body has adapted to the regimen. It's time to mix some of his workout with my own. This got me thinking about how important your midsection is when running. Here is some information I found.

Theoretically, core strength training will lead to greater maximal power yet more efficient use of the muscles of the shoulders, arms, and legs. The most common technical error in distance running is inefficient upper body movement. Other benefits include improved balance and a lower risk of injury. It has been well documented that insufficient core strength can lead to serious injury of the low back, hip flexors and hamstrings. Muscle group includes the rectus abdominis, internal and external obliques, transverses abdominus. Strong abdominals provide the foundation for training and strengthening every other muscle in the body. It has been shown through electromyographical study that the abdominal obliques play a major role in running. This muscle group prevents the hips and shoulders from over rotating. The obliques also act to stabilize the connection between leg and arm action. Weak abs can lead to low back pain while performing squats and other lower extremity lifts, poor running form, early fatigue during distance runs and general weakness. Abdominal exercises should be performed daily with emphasis placed on quality not quantity. Generally excepted training methods include crunches, crunches with a twist, decline sit-ups, hanging leg pulls, lateral dumbbell bends, supine straight leg raises, supine bicycling and knee to chest pulls. (www.trackshark.com)

The relationship between core strength and speed and power capabilities is very important. Athletes must have the core strength to handle the horsepower they are capable of generating peripherally. Therefore, an increase in speed or power requires an increase in core strength. That's why I feel you must train this quality throughout the year. The methods, exercises, and intensities change, sometimes just for the sake of change, but core strength is never neglected.

A body must be not only strengthened, but muscle groups strengthened in the correct ratios in order to perform well. Although many think of core strength being necessary in events with "impact"- jumps, throws, it is equally important in all events, because it is prerequisite to proper function of multiple muscle systems. Core strength is a prerequisite to efficient running.

I generally sequence all training from simple to complex, with increasing intensity over the course of the preparatory training period, and core strength training is no different. I constantly vary the exercises to change demand, produce better adaptation, prevent staleness, and prevent injuries. Sequentially, I try to strengthen a muscle group in a general way, then train it with advanced stabilization exercises, then train it to withstand impact, then train it to operate functionally under load.

As I said earlier, increases in speed and power require more core strength to handle this added load. Thus. simple testing to monitor core strength levels should be done periodically. Core strength erosion often masquerades as postural and technical problems. Also, core strength erosion is often indicative of lifestyle issues-poor nutrition, hydration, supplementation or sleep habits. (http://www.coachr.org/corstr.htm)

ETG to Host a Hash Run in the Fall

2006-02-22T14:40:00.000-05:00

You heard it here first, the ETG will be offering a hash run the weekend after the Parlor City Trot in mid-to late September. The idea all started because hashing is a very underground sport. There are lots of rules to follow, but that's what makes it so great, well that and the celebration. We are digging into the rules for hashing and hope to have it all down for a successful first hash. We also want to make this unique event as perfect for beginning hashers, to promote quality fun for runners in the Fort Wayne community and surrounding areas. If you know of any hashers who can point us into the specific direction for rules then send us an email at casey@3riversrunning.com.

Is Track on an Upswing?

2006-02-15T13:04:00.000-05:00

Is it just me noticing this, but times around the country seem to be getting faster and faster. On a national scale and a local scale. Results from meets are astounding, for example the impressive 3:52 and 3:53 miles in a duel by Nick Willis and Craig Mottram. Another impressive duel came from Bernard Lagat and Kenensia Bekele with Lagat pulling away with a 1:53 first 800 split and coasting to a 3:56, with Bekele running a 4:01 for second. At Tyson last weekend nine runners broke 4:10 in the mile, and another nine breaking 14 minutes in the 5k (two of those runners where Stephen Haas 13:44 from IU and Neftalem Araia 13:52), and Boaz Cheboiywo posted a 7:35 in the 3k to finish six seconds in front of Adam Goucher (I'm glad to see he is finally making a comeback). Also, team USA posted a indoor WR time of 3:01.96 in the 4x400m The team consisted of Kerron Clement, Wallace Spearmon, Darold Williamson, and Jeremy Wariner. Their splits: 46.10; 45.94; 45.18; 44.74. On the women's side, a duel in the 5k posted two 16:06's with Salome Kosgei edging out Erin Webster for the win, Tiffany McWilliams laying down a 4:30 mile to edge Ethiopia's Mestawot Tadesse by .3 seconds and 8 other women finished in 4:35 or faster. Even earlier in the year Notre Dame's Kurt Benninger ran a 3:58 mile and Scott Overall of Butler finished second to him with a 4:00. The effects of high performance are being felt locally with Katie Veith breaking the high school junior class record with a 14' vault, Paul Babits broke the age world record with a 15'03", and even up in Michigan Front Line Racing Team member Eric Green broke the mile national record with a 4:26. This is going to be an impressive year for distance running, as many of these runners are using the mile indoor to sharpen speed for an outdoor 5k and this weeks USATF Cross Country Nationals. I wonder who is going to come away with the wins in each of these races? Another example of a popularity coming in distance running is IU offering elite quality races during their meets. Since the implement of the Cannon Relays track, they can host high quality meets with a better facility. I also look forward to the showcase of fine high school talents this weekend at Kentucky. Justin Roeder and Bobby Moldovan will square off in the two mile, Roeder will also face Adam Green in the mile, Brandon Rabb will make an dominating appearance in the 60 (7.12 as a senior), Megan Jackson will run the mile competing against the midwest's best. It should make for an exciting meet. I also failed to mention a rumor that Carmel ran a DMR in 10:22, so if anyone knows about this then please send me a link.

Week in Results Feb. 10th-12th

2006-02-14T19:32:00.000-05:00

On the track circuit there were many great performances and PR's this last weekend, and there were many more runners who took the week off to freshen up for bigger races coming up. A quick note, some results from the Mayo invite on local star Kaleb VanOrt, he posted a 14:17 in the 5k. Andy O'Conner also posted a 2:30.72 in the 1000m. Great job last weekend guys and good luck with Big Easts this weekend. Also, Eric Ade and I attended the Akron Invite two weeks ago and posted times of 15:22 and 14:57 respectively. A local Ohio University runner named Craig Leon also posted a 14:58 for his first 5k of the season at that same meet.

This weeks results marks the return of DL or Derek Leininger who ran his first indoor meet at Anderson University. He posted a 2:20 for the 800 meters. DL you will get your speed back, just keep training. Other times from the meet are Dan-Timm Zimmerman's mile/800 double in 4:46 and 2:14; Luke Stoffel's 3k in 8:51, Elias Rojas 3k in 9:02, and Mitch Novy mixing it up and setting a PR of 9:18. Likewise, there were other PR's being set by USF runners Jon Exner and Justin Clark, and ETG runner Hugh Jackson. Exner posted an impressive double of 3k/5k in 9:47 and a 40 second PR of 16:51 in the 5k. Clark also PR'd in the 5k with a 16:47. Seems like those two are going to continue to push each other into getting faster whenever they race. Hugh Jackson did some over distance and ran a 3k in 9:33, which is impressive considering he is a miler. Great job to all the runners from the past few weeks.

College Decision Time

2006-02-11T16:25:00.000-05:00

Many high school runners are deciding on colleges during this time of the year, and this decision is tough for many. Picking a college is the first step in a transition from a younger age to an age of responsibility. Also, there are so many choices to make on what kind of school is good for you. The academic side is extremely important and this should be considered along with financial aspects first. Choosing a school because of its running program is secondary, unless scholarships are taken into consideration. Following these paths first will lead to the greatest fulfillment. Once this part is nailed down, dig deeper into the athletic programs. Find out more about the coach and his training philosophy, ask other runners about their experiences, check the times in comparison to your goals (if you want to be number one then find a weaker school, but if you want to challenge yourself join a faster team), and finally check their facilities. Depending on the type of runner you want to be, different divisions may fit your needs better. Some runners are DI runners, while others fit better in NAIA or DIII. Ask questions and get good answers. I know a lot of runners who choose a school and are not satisfied with the program, facilities, or coaching style; and they end up wasting a year of eligibility transferring. Schools will put their best faces forward, which can glamour a high schooler with an impressionable mind. Make choices based off your goals and have more options than one because you don't want to be stuck in a situation where a not so great school becomes your only choice.

Blume Helping With IPFW Men's Team

2006-02-09T19:30:00.000-05:00

Local runner Matt Blume will be overseeing the IPFW men's "unofficial" track team for the 2006 season. He will work with a talented group, the likes of Mike Ridenour, Andrew Gritzmaker, Wes Kuhn, Chris Brown, Brandon Reichert, and Hunter Paris. Head coach Mike Fruchey set a guideline of workouts for the course of the season, and Blume will oversee and modify the design based on the individual structure of each runner. I know a lot of those guys have big goals set for the outdoor season, and I am looking forward to seeing the guys run well. I hope Matt will post on here giving us some inside idea about his insight for the season.

As a few side notes, Eric Ade will be assistant coaching the Bishop Dwenger Saints. He was asked to take over the distance coaching after a successful cross-country season as head coach. In further news, Andrew Begley will take over as track coach at East Noble for the 2006 season. The Begley's opened up their talented resume and are offering their skills in training athlete's via the internet or phone. To take advantage of this opportunity check out www.begleytrack.com and click the internet coaching.

Race The Way You Train

2006-02-08T17:14:00.000-05:00

In all my experiences of talking to runners about races, I have found that people do the worst when they don't stick to a racing strategy. To maximize your performance, you have to plan for the race and execute come race day. If your a strong kicker, then design workouts that optimize your speed at the end of the workout. When race day comes, know that you trained your body for the last few laps and you will be able to run with the competition when the laps get fast. If you don't have speed, then focus on your endurance during practice. Longer intervals at even paces, and during the middle of the race you can rely on your strength to pull away from the field or work the kick out of the kickers. To many runners fail when they don't race the way they train, or when strength runners switch and try to out kick the speed guys and visa versa. The main stress of today's article is train your strengths and use them when you race.

America's Running Routes

2006-02-08T16:14:00.000-05:00

This is the greatest website of all time www.usatf.org/routes/map/. I posted five different loops on there today. The Galloping Gobbler, Flaugh, Big Block, Tennessee Loop, and Plex/Concordia Loop are all on there now for people to check and run. I will post a few more when I get more time. The mileage is fairly accurate, too. This tool is great and there are thirty-five maps of Fort Wayne running routes saved to the database. I have to give credit to Matt Parker for hinting me onto this fine device. Also, if you check it soon, you can get a sneak peak of the potential 3 Rivers 12k while it is still up. This is not a guaranteed course, but it is what we plan to propose to the city. Check it out and give us some feedback.

Frustrated!!!

2006-02-07T19:18:00.000-05:00

Well, Akron didn't go as planned. I feel like a major wuss. I basically gave up at the 4k mark of the 5k. I cruised to the finish and didn't fight for my position what-so-ever. That pisses me off because that's not my normal attitude in a race. I'm beginning to doubt my training, racing, and running altogether. Maybe I need some down time. Casey and I hit a solid run yesterday, so I know I'm not out of shape. However, any time I try to go quick, I get fatigued very easily. Then, I get even more frustrated. I'm going to either run myself into the ground trying to race well or I'm going to take some time off. I'll let people vote to see what I do. Please check only one...
Take time off ____ Run myself into ground ____

Is Winter On the Way?

2006-02-03T19:46:00.000-05:00

The forcast is calling for snow, but this year Northeast Indiana was fortunate enough to recieve warmer weather for the month of January. As yesterday was Groundhog day, I had to find an the news results. Here it is:

Groundhog: "Shadow" of a Doubt by: Bill Hoffmann
February 3, 2006 -- Groundhog Day turned ugly yesterday as the nation's top two furry forecasters differed sharply on whether spring is coming early or winter is going to stick around.
The Big Apple's Staten Island Chuck, who came out of his hutch with an assist from Sen. Chuck Schumer, didn't see his shadow, which means spring's around the corner.
But Punxsutawney Phil of Pennsylvania did see his shadow, which means another six weeks of winter.

Based on the forcast for tomorrow and the unseasonably warm weather we had until now, I'd say we are in for a cold March, April, May. Of course there is always the treadmill, but save those runs for the really cold days. I still remember a group ETG run over the winter of last year when Dan TZ tackled Eric into the snow just for the fun of it. Next thing I know Gritzmaker is throwing snowballs at us from the back, and the run turned out to be very memorable. With all the warmth of the year, there haven't been many opportunities for those runs, and I'm looking forward to Punxsutawney's prediction.

Spike It Up!

2006-02-02T15:36:00.000-05:00

Most runners who lace up their spikes for racing the first time in a season gets sore calves. It's a normal phenomena that affects even the best distance runners. Today's article is geared toward prevention and what to do if this happens to you. Starting with prevention, the single easiest way to prevent sore calves from spikes is adding strides in the spikes at the end of a run. One of the main reasons your calves get sore is not being used to the way a spike causes you to run. Strides of 100 meters can condition your legs to take the beating spikes will deal out to them. Prevention is good, so the earlier in the season you add strides with spikes, the more likely you will not be sore when key meets and training for them come into play. It also helps to do a moderate workout in the spikes a few weeks before competition for more conditioning. I personally wouldn't run more than your racing distance in the first workout you plan to wear the spikes, just to be on the safe side. Training in spikes is very beneficial for leg conditioning and overall performance because you will learn early how the spikes will make your legs and feet feel. The more knowledge you have going into the season the better.

If you still get sore calves after your first race, then you may have to scale back your recovery runs or bump back a speedwork session to give yourself more recovery time (this fact is more important earlier in the season). The most important thing you can do early in a season is to keep yourself healthy so you can maximize the benefits of all your base training. Once you condition your body for wearing spikes, your body will naturally not get as sore and training will flourish. Most people cross the line of recovery days, so the more sore you are the better it is to run easy. Following these simple guidelines will help you prepare for the coming track season.

Findlay Escapades

2006-01-31T22:23:00.000-05:00

Findlay, Ohio brought many new and fun memories to me after this year's meet. The familiar sights, smells, runners, and friends. Leaving Ball State University late because of a class, I realized at one point that I might not make it to Findlay on time for the 5K that evening. I HATED that feeling of being rushed to warmup, stretch, and prepare mentally for the race. I did a nice warmup with Justin Clark and chatted a bit too with him. Its always great to talk to friends that you don't see often. I failed with my New Years Resolution of breaking 16 and Findlay. 16:22 was on the board when I crossed the line. Upset with myself....yes, but determined as ever to break it in the next couple weeks. It WILL happen. Watching Casey and Eric burn up the track was extremely fun to watch as well. These guys are amazing athletes and great human beings too. Thanks to Eric Ade for helping me prepare a bit more mentally for the 3K. I enjoyed the Subway lunch and cooldown. Thanks for putting up with my negative remarks as well, I just hate being frustrated after a race. Seeing other guys like Hannie, Johson, St. Louis, Clark, Daniels, and the other Tri-State boys made it a great weekend as well. I've never run a cooldown with as many people as we had that Saturday evening. FUN. Mark Dr. Dep, YOU are an amazing man, not only am i extremely proud of your 3K race, but you are fun to sleep with in a hotel bed. At times it sounded like you swallowed a motor boat though. Great, fun trip....can't wait till my next 5K.

The Greatest Doubler of His Time

2006-01-31T18:19:00.000-05:00

Today's runner was the first African American runner to break the mythical four minute mile, he inspired a nation to become a powerhouse in distance running, was considered the greatest doubler of all time, and could run any race from the 800 up to the 10k. He goes by the name of Hezekiah Kipchoge Keino, but most people know him as Kip Keino. This man was a complete animal when it came to training, but he wasn't always the fastest. When he was sixteen years old his mile PR was a mediocre 5:49. He trained harder and joined the Kenyan police force. They recognized he had talent, and he lowered his time the following year to 4:36, and then 4:17 the year after. Finally he became one of the fastest runners in Kenya clocking a 4:03 mile. He continually got worked on the track by the likes of America's Jim Ryan, Australia's Ron Clarke, and East Germany's Jurgen May. Instead of giving up, he worked harder on his kick, and he always insisted he was a 5k specialist and that the mile was speedwork. By the way his 5k time was 13:24.6. He was a great doubler, as he had an impressive 4:00.9 in the mile and a 13:35.7 in the 5k at altitude in the first Kenyan International Invite. His 10k time of 28:06 and 800 of 1:46.4 are no times to laugh about either, which shows his impressive range of performances. He knew he had potential and trained hard to get the skills necessary to race faster than the best in the world. A good quote to describe his training is practice is the best of all instructors, as he trained three times a day during the week with light/easy mileage on Saturday and complete rest on Sunday. He was one of the greats who started the Kenyan running boom, as many young runners dreamed of greatness like Kip possessed. He put the fear into runners who tried to run against him. He knew the psychological aspects the sport used and he presented himself like a true champion (very similar to the Teregat/Geb match up in 2000 when Geb presented himself like a champion and won hurt). He was very tactical and used his presence to his advantage. He had a trademark toss of the hat with a few laps to go to signal to the crowd his kick. When the hat came off it was go time and the crowd went wild. The sport couldn't ask for a better ambassador.

I forgot to post on the results column about a few other local runners. Also, if you know of any other local runners I should be looking for, then send me their names at casey@3riversrunning.com and I will look up their meet information.

Ashley Ritchie: 3k/ 10:22
Valerie Hardesty: mile/5:36 800/2:39
Kristen Simpson: mile/5:37 3k/11:06
Lauren Simpson: mile/5:44 3k/11:37
Jessica Palevich: 800/2:31
Sarah Ellis: 800/2:42

Week In Results: Jan. 27-29

2006-01-30T15:41:00.000-05:00

There were some solid performances by local athletes this past weekend at various meets around the area. Highlighting one of the best performances was Alissa McKaig running a personal best of 9:46.62 in the women's 3k at Indiana University. Brennon Plotner also ran the mile in 4:26 at the same meet.

At the Notre Dame Invitational, Andy O'Conner had a major break-thru with a 1:55 in the 800 meters. Great job Oak. Hugh Jackson, another mid-distance runner, ran at Denison University this last weekend; and helped his team to win the distance medley in 10:39. He also ran the 3200 meter relay, but no splits were available for either race.

Other area runners headed over to the Findlay Classic for a two day meet. Here is a list of local athletes and their event/times.

Paula Rickerd: mile/5:51 3k/11:47
Joel Sanders: 1k/2:32
Eric Ade: mile/4:30 5k/15:14
Cody Hannie: mile/4:30
Mitch Novy: mile/4:52 3k/9:27 5k/16:22
Jon Exner: mile/5:05 3k/10:01
Victor McHenry: 3k/9:06 5k/15:39
Kurt Daniels: 3k/9:07
Peter Ryan: 3k/9:39
Elias Rojas: 3k/9:07
Austen Davenport: 3k/9:35
And making a triumphant return to the racing scene was Mark Deopner with an impressive 3,000 meter performance of 10:25. You are coming back Dr.
Casey Shafer: 3k/8:47 5k/15:10
Nick Johnson: 3k/9:01 5k/16:04
Justin Clark: 3k/9:53 5k/17:06

Also, I didn't get their personal splits, but the Huntington 4x800 meter team which consisted of two local runners (Joel Sanders and Cody Hannie) ran 8:01.

Training Before Race Day

2006-01-26T13:32:00.000-05:00

Many runners train differently in order to get faster, stay healthier, or other reason why they train. The day before a race is no exception to this rule. Some people like to do quicker sets of short intervals to get their turn over into gear, others do easy runs of short miles, and still more take the day off. Today's article is going to analyze each approach to the day before the race training and what you should do in order to reach your maximum potential during peak time.

Short bursts of speed: If your a mid-distance runner (mile and under), if you are a pace recognition guy, or if you needed extra recovery from a harder race the previous week and you didn't get the speed work earlier in the week; then these type of day before the race training is for you. Most of the time people who do short speed intervals do a slower mile warm-up and cool-down so you still get a mix of mileage with this type of training. Speed runners usually don't max out the effort, but they do focus on a quicker turnover.

Easy miles: If you are the type of runner who doesn't feel quite right if you didn't put in a run, if weekly mileage is important for your mental out look on your training, or if its early in the season and you need to build your base; then easy miles are for you. Pre-race runs usually vary in distance from one to five miles for anyone 10k and under (unless you need a bigger base for early season training), and 5-10 miles for the longer distance or higher mileage runners. Easy miles consist of miles logged about one and a half to two minutes slower than your goal race pace. Even though your logging miles your legs will get a form of recovery with the easier pace.

Complete rest: If your legs are toasted and you don't feel fresh for the race, if it's right before your goal race, or if you are a low mileage runner; then complete rest is for you. There is something to be said about full recovery, and some times it is necessary. Most younger runners or new runners tend to gravitate toward this type of training because they don't worry about mileage, instead they worry about how they feel. This is good for successful racing all the time, but bad if you want to maximize your efforts with peaking performances.

Finding out what works best for you based on the type of runner you are is clutch when it comes to the day before a race training. Don't wear yourself out to much because you want to be able to give it your all on race day, but also think about where your at in the season and how important the meet is to you.

The Crowd Goes Wild

2006-01-24T15:04:00.000-05:00

Today is a topic day and it deals with race environment. A general rule of thumb is the more people running a race the more fans will be watching. Also, the more people running the better the competition. Prestige also plays a huge roll when racing. I analyzed data from four major races, Penn Relays, Drake Relays, Gina Relays, and Mt. Sac and the data was very interesting. If you break down the meets: Penn had one hundred-twenty one runners competing in the 5k (fifty in the Olympic developmental field), which ninety-nine of them broke 15 minutes; and forty-three in the 10k, which twelve broke 30:30; Gina had one hundred-thirty eight runners in the 5k, sixty broke 15 minutes; and fifty-five runners in the 10k with eighteen under 30:30; Drake had twenty-two in the 5k, twenty-one broke 15 minutes; and thirty-four in the 10k with ten under 30:30; and Mt. Sac had one hundred-twenty six runners (thirty-two in the Olympic Developmental field), with one hundred and one runners breaking 15 minutes; and sixty in the 10k with forty-three breaking 30:30. By knowing the prestige, crowd, weather conditions, and environment you can get a pretty good estimate of a higher level of performances. If you notice, the meets with the Olympic developmental races had more runners with faster times. Racing environment plays a huge key to time. Conference meets, regional meet, state meets, and national meets all have high levels of positive environments for running fast times. If you take these factors into consideration when choosing your goal race for the season, you can improve your performance, which should result in a better race.

Calm Like a Novabomb!

2006-01-24T13:40:00.000-05:00

Alright, not a whole lot to talk about here, so hold on tight. Findlay is now 3 days away and the excitement is already building to the 5K climax on Friday evening. As some of you might know, I attend Ball State University but run independently and with the TRRC. I have made quite a name for myself down here since I'm one of a few that still train hard for whatever it may be (cross country, track, road racing, etc. .... not etg, etc :) Anyway, I have just recently found out that I have 10 people that in interested in showing up to this Findlay Two-Day Adventure! Thats insane! They are interested in watching the ETG and other great runners from other schools duke it out in the many distances, throwing events, or jumping events. As I drifted off into dreamland last night, I thought to myself, this is what its all about! Having people actually get pumped to see racers run as hard as they can for a 5K, 3K, etc. They are staying for both days and are so jacked up, they keep asking more and more questions about it. The Findlay Inivte should be one to be remembered and one of nails competition. I just have to stay calm like a bomb....waiting to explode on friday evening.

Born To Run

2006-01-23T18:40:00.000-05:00

I wanted to post on here for all the people looking to run a long run on the weekend. Brett Hess started a local running group called the BTR (Born to Run), and they are meeting at various locations around town to do long runs on Saturday mornings at eight am. Last weekend the group went fifteen plus miles, but you always have the option of turning around early. I ran the first five miles with the group consisting of Mike Henry, Mike Slaughbaugh, Matt Parker, and of course Brett Hess. This was the second week of many that we plan on getting together for training runs on Saturday. If you wish for more information on the group email Brett at superhess@msn.com.

Calling ETG members

2006-01-19T17:18:00.000-05:00

I don't have all the guys emails addresses, and I want to set everyone up with an account. Great post Novy, and I also suspect Blume will have something to write about after his Texas trip. My training is going solid because I'm finally getting into a pattern. Solid night runs, great doubles, and the turnover is coming around now that I've started doing some speed. Knowing how I train, I need to keep the speed under control, but I also want to whip most of the people I race against, and to do that I have to train fast. I've started doing the plyometrics workout two times a week and strides after my easier runs on the double days. My pace is also dropping from recovery runs at seven to six-thirties, with tempos comfortable at five-thirty to five-ten. I feel fit, but I need to start watching my eating habits better. I'm filling up on empty calories, but I do have more energy now than I used to from the extra carbohydrates. Currently my calorie intake is around 3,400 per day, and I am moving some of the calories to juice form as I up my mileage. The true test of fitness will be the first race because I can gauge my training after I get one under my belt. This season should be eventful as Eric is going to clean house. He's got confidence and talent (two lethal combinations when it comes to racing), and I don't see him losing many races this year. I can't wait for our first trip next weekend. On a final note, good luck to the milers this weekend at the speed session on Saturday. Get in a good time and pack it up for quality.

No rock unturned, No nook uncrannied

2006-01-18T23:26:00.000-05:00

Ahhh....my first blog on here. I have nothing more to talk about for my first blog other than my training as of late. I've been putting in solid long mileage weeks as of late. The weeks range from around 70-80 miles. I feel like i still have a little ways to go (speed-wise) before the first indoor meet at Findlay. I felt decent this week with an 800 workout. I was able to hit these splits:

2:40, 2:40, 2:37, 2:36, 2:40, 2:25.

I'm happy I'm able to finish a tough workout hard. I definitely need some more speed workouts before Findlay though. I'm looking toward a mile-repeat workout soon. That should help very much so. (If you are bored with this blog, its ok...you don't have to continue. Ghanish Shatter is much more interesting). Anywho, Mr. Ghanish Shatter and I ran a little workout today. We did a little moderate paced run at IPFW's "track". My legs were a bit tired, but they should be if I'm working them harder. I seriously can't wait to see all the boys at Findlay in a week. It should be loads of serious fun. I'm looking forward to it. With all that said, I have left no rock unturned and no nook uncrannied!

Zatopek

2006-01-18T15:37:00.000-05:00

Considered by many to be the greatest distance runner of all time. The only distance runner to win three Olympic gold medals in the same Olympics. Many people do not know that he also won the previous Olympics in the 10k and was second in the 5k. He was second in the 5k by a step because he refused to lose. In the 5k trials he pushed it in all the way to the end because he was such a competitor. His first workouts were a hundred meters fast and a hundred meters slow. The people who trained at the track club with made fun of him because he trained like a sprinter. Zatopek was smarter because if you do thirty repeats, then it becomes three thousand meters worth of training. At one point, he read about Paavo Nurmi running 4 x 400 meters at his best time in the course of an hour, so he trained to do it six times. He trained his mind as much as he trained his body to take all the brutal punishment of running hard. He called the workouts speed and stamina. At one point, Zatopek was doing 20 x 200 meters, followed by 40 x 400 meters, followed by another 20 x 200 meters all with 200 meter jogs between. Intense, semi-crazy training by todays standards, but he worked himself to the limits. As hard as Zatopek worked, he was kind to heart and during the second Olympics he dropped back in the trials and urged on his fellow competitors in their own language (he was a very good linguist). The defining moment of Zatopek's career came in the bell lap of the Olympic 5k finals. He was in fourth, and as tired as he was, he put in a mad surge to catch all three with 200 meters to go. Realizing they were more tired he kicked, and as they rounded the final turn one competitor tripped on the rail, and Zatopek powered to the finish with a second Olympic gold running the last 200 in 28.3 seconds. Then he won the gold in the Marathon to round out the greatest Olympic performance ever. The craziest thing is Zatopek's training, as he trained one year in military boots in the snow. He like the heavy feel and needed protection from the deep snow. He also trained with his wife on his back one year (which caused a sports hernia and ended his career). He did this training instead of weight training as his other competitors used technology to their advantage. If you like this brief summary, then check out the book Running with the Legends.

ETG of Fort Wayne Blog

2006-01-17T18:35:00.000-05:00

Many of you may notice the lack of consistency in the articles posted onto the website. Today's article is the explanation behind the website and the new changes in topics I've decided to add to it in the coming year. First off, I write these articles in my spare time at work, and sometimes articles don't get published because we are busy and time runs out. If I had the time I would write something everyday, but the job comes first. I started this website as an extension of the our running team and to expand the outreach of our local running community. I've written most of the articles and one of the new changes you will see is an increase in other ETG members posting onto the site. I will contact most of them soon and set them up so they can write updates on their training and other information they feel fit to put on the site to benefit its readers. I'm hoping this will fill the void of days that I don't have time to post articles, keep all of us informed on our local ETG members, and give a variety to training, running stories, and other topics. I also plan on highlighting the books, "Run with the Champions" and "Running with the Legends." This will be the new Wednesday column to replace the ETG member profiles, although the new class will get their articles once we pick who makes it for this year. I am also going to add a section onto the Thursday column to update everyone on the weekend racing scene for the Midwest. I'll look up results and post some of the local times and highlight some races from the past weekend. Also, if you wish to see certain types of articles then give me feedback on what you want to see and it will be done. Email any comments to casey@3riversrunning.com. Thanks again for visiting the site and I look forward to the upcoming changes taking place to the site.

Making A Bold Move

2006-01-12T17:10:00.000-05:00

Indoor track season is right around the corner and the spring track spikes are in full swing. There are some impressive designs going up against the top dog Nike spikes like the Kennedy, Miler, El Doret, and Ventilus. We do not carry Nike at the Three Rivers Running Company, but we do carry most of the other brands and I weighed them in and here are the results of the future of track spikes. All shoes are based on the size ten and a half (without pins), and the usual standard size is the nine and a half. I had to use the ten and a half because we haven't gotten the full shipment of sizes. The reason you want to weigh the shoe yourself is because companies lie about the weights because in spikes, the lighter does really mean the better. Here are the results:

Puma Harambee- 5.7 oz. $85
New Balance 1005- 5.5 oz. $100
Mizuno Tempo- 6.7 oz. $55
Asics Turbo Ghost- 6.1 oz. $85

I put the Mizuno Tempo on the list because it was the best of the tier two spikes. Also, if spikes aren't your thing or if you want more versatility out of your racers; then pick up a pair of flats. The best flats for track season we carry are the Brooks T4 at 7.0 oz ($75) and the New Balance 205 at 7.3 oz. ($100). The 205 is the most versatile of all because it is built for up to marathon distances, but still keeps its light weight frame. I had to put this information up because I am a huge fan of the Nike Kennedy, but I realize they no longer make this shoe. I had to start searching for something different and I tried these on (with the exclusion of the 1005 because I'm waiting on my size) and all of these felt just as good as the first time I slipped on my Kennedy's.

Lighter the Better?

2006-01-10T15:02:00.000-05:00

I've recently seen a trend of runners going over to a lighter training shoe, so today's topic will deal with training in a lighter shoe compared to a heavier shoe. First off, runners needs to figure out their gate and natural biomechanics. Next, start asking questions like: Are you efficient, are you a heavier runner, do you pound in the heel or forefoot, what kind of surface are you training on, is your turnover faster, what phase of training are you doing currently, and what type of runs will you do in this shoe? By answering these questions you can start to narrow down if training in a lightweight trainer or a heavier trainer will be better for you.
Usually the heavier, more tech savvy, and pricier the shoe, then the more cushioning it will have. The lower the profile, or the closer the back of the shoe sits to the ground, the lighter the shoe. A lot of people are deceived by the light feel of a shoe, but most lightweight trainers are not going to last as long as their more bulky counterparts. The shoes can range (once again depending on the questions you answered above) from bulky shoes lasting over five hundred miles to lightweights lasting three hundred. It all depends on how you train and how you wear the shoes for how long they will last, and how much are you going to be willing to spend over the course of the year on running shoes. Another important factor to look at when picking lightweight feel or cushioning comes to the flexibility of the shoe. Many shoes feel bulkier than what they weigh because they use a different density in the midsole and the deepness and amount of grooves for the flex channels. If you like a lighter feel, use the flexible shoes because the more movement of the foot the lighter it will feel.
One of the best things you can do to get the best of both worlds is to purchase two types of shoes and rotate back and forth when you are in season. A good lightweight trainer on tempo/speed days is very nice, and still having the cushioned heavier shoe for recovery is a must. Having two different types of shoes opens a whole world of training opportunities.

I also found this article on the barefoot conditioning of the foot. It was on the http://www.posetech.com/runningshoes/ website. It was done by Dr. Romanov. I recommend reading the article for knowledge, but make sure your strong enough (with smaller mile runs and less intensity) before you go all out with lightweight shoe training.

1. The shoes should be light, so that their weight didn't deteriorate the feeling of the foot as a part of the leg. It means that the feeling of the foot wouldn't differ from the feeling of the whole leg, psychologically. Biomechanically it may affect the foot transfer in space and time: its speed, acceleration, and trajectory, which could all be deteriorated by heavy shoes. We can deliberately use heavy shoes for some special occasions of strength development, but not for a long time, and surely not permanently.
2. The shoes should have thin soles, with no cushioning at all. It reduces the weight, but this is not the main reason. First of all, it allows you to develop a very precise, refined feeling of interaction between the foot and the ground, while landing. Obviously, it is impossible to do this through a thick shoe sole. In a movement, when every hundredth of a second counts (the time of support in best runners is 0.15-0.20 sec.), the support time is a crucial thing for neuro-muscular coordination. When the signal for the foot to touch the ground reaches the muscles and makes them prepare for landing, it's already too late. And cushioning here is the factor which deteriorates timing and as a consequence, running technique, by increasing the time of support and due to this, loading of joints, ligaments, tendons, and muscles. Second, a thick sole and cushioning increase the possibility of pronation or supination, if the runner has a tendency to it. Hence, it leads to injuries, and we'll talk about this separately. Third, in Pose Method landing occurs on the ball of the foot, not on the heel, so the thick shoe heel structure doesn't make any sense. Even more, it reduces the freedom of the heel, and ankle movement and decreases the calf muscle stretching elasticity effect.

The Resolutions

2006-01-05T16:50:00.000-05:00

As promised, here are the new year's resolutions for all the members of the ETG.

Mitch N.- to be as intense as ever and to break 16 first race indoors at Findlay.
Mark D.- to get back into shape
Eric A.- Attempt a fall marathon, and stay true to beliefs and standards.
Matt B.- Be a better Christian, and learn from all the things I did right and wrong in the past year. Also, I want to beat Eric in track because I've never beaten him.
Andy O.- Stay healthy and run 2:26 for the 1k and 4:08 for the mile.
Dan TZ.- Get back into a groove of training with consistency and discipline when it comes to lifting, abs, and strides.
Casey S.- Log 3,640 miles for the year and learn how to close my 5k in a sub-4:30.
Jeremy M.- Cycle for one hour at a twenty mile and hour pace (currently at 17), and hammer the MCATs.
Andrew G.- Learn to enjoy running more and stay positive when it comes to training this year and reaching goal times.
Wes K.- Get started back to six days a week of running, break 16:00 for the 5k, and log 800+ miles for the summer.
Rick T.- Get back into ETG shape.

The Golden Boy

2006-01-03T18:12:00.000-05:00

From a young age this runner was fast for a middle schooler runner. As and eight grader, he ran PR's of 4:36 in the 1600, 2:10 in the 800, and 54 in the 400, and was having fun being fast and trying to reach his max potential. For the new year, the ETG runner of the week is Andy O'Connor. A Homestead graduate, who attends Notre Dame and takes classes for a degree in engineering. Oak, as many people call him, is as talented and fast as any other runner; and he is developing with the competitive program of Notre Dame. He stated, "The attitude of the guys running hard is contagious, and it really is amazing to see your teammates going on to run for the pro's." These same pro's and their coach all see that Oak has a bright future as a miler this year, and Oak has set his sights on breaking the 4:10 mark by two seconds. Although he will be training for the indoor thousand currently to build his leg speed back up to make a run for the 4:08 outdoors. As many of the ETG guys will testify, when Oak comes back for a run over the break, it's time to hammer. We have many memories of runs where the pace gradually dropped and no one commented until it reached sub-5:40. But that is what makes running with him so much fun because you know your going to hammer because he's been doing it his whole life.
Oak's current focus is keeping healthy and getting enough sleep, while still having time to study for his difficult engineering tests. His diet isn't the best either as he described himself as a human garbage disposal, but if you train hard, you pretty much eat anything in site. The coming track season will be the first time in a while that Oak will have a few solid months of base under his legs, and he is pumped to, "Put the icing on the cake," as he called it. Oak is currently a Junior at Notre Dame, so we are all pulling for him to run well this season, which will lead into an even better Senior year. He experienced so much running for the competitive program, that it's hard to believe just out of high school he wasn't sure if he would run up there or not. Just by talking to him and seeing him train, I'm sure he is pumped that he made that choice. Oak was always the "Golden Boy" of Homestead, and now he's becoming the "Golden Man" of Notre Dame.

New Year's Resolutions

2006-01-02T16:42:00.000-05:00

It's January Second and I'm sure our bloggers have some resolutions to share with us, and we would love to hear them. So post them in our comments section. Tomorrow I should have an updated list of all the ETG members goals for the coming year, so check back and see what we plan to accomplish this year.

Also, I will be speaking at the annual FWTC banquet this year on Feb. 12th. I will be talking about my experience with the Fort Wayne running community, and I will share many stories about training, elites, and funny things that happen to runners. If you want to hear anything in particular at the banquet then post them in the comments section and I will touch on your topics.

Seasonal Running

2005-12-29T14:06:00.000-05:00

During the holiday seasons throughout the year there is nothing better to do than to go out with a few friends and log some miles. Most of the runners in the ETG are college aged (with a few exceptions), therefore; they attend different schools scattered around the country. Holidays and summers are the only time we can really get everyone together to train, and it's so nice because the runs are huge. Casual runs start to get the social feeling of races, which helps to make the time fly. Longer runs are always easier when you have a group of ten plus guys out there sharing the work. I know I will miss the days when everyone has to head back to school for the sememsters, but I know they will be back again around May.
It is also nice to see the groups of guys when the indoor season starts up in full swing. When you watch and see all the hard work our team has put together and the times show it as we race against each other at various track events and distances. This year we have diversified into a longer crew and a mid-distance crew, and I can't wait to see the two groups racing against each other at their weaker and stronger distances. When Eric and I square off against Hugh and O'Conner in the mile, or when Gritzmaker and Timm-Zimmerman mix it up in a solid three kilometer race. Racing and the competition of friends you make along the way is one aspect that makes running so great. I look forward to what 2006 has to bring for our team this year.
If you have any goals, then post them on here so everyone can see and encourage you until you reach them. I know I want to run 14:50 in the 5k indoor this year, and I will base my outdoor goals off of what I run indoor this season.

Plyometrics

2005-12-28T15:44:00.000-05:00

There will be a plyometrics clinic at the Three Rivers Running Company on Monday, January ninth at three o'clock, and a second clinic Wednesday the eleventh at six o'clock. If you are interested in learning some form and strength drills then plan on attending this imformative session. Bring your workout clothes and participate along if you want an analysis of your form. Plyometrics are great for keeping your muscles balanced and strong. It is wise not to perform too many repetitions in any one session and since it is a quality session, with the emphasis on speed and power rather than endurance, split the work into sets with ample recovery in between. I usually do two sets of the drills and I have a jog back between each plyometric action. If you are interested email me at casey@3riversrunning.com or just show up during the specified times.

Two Hundred Meters of Heaven

2005-12-27T15:03:00.000-05:00

I'll never forget the first time I stepped inside the indoor fieldhouse and saw the sight of a tiny orange track with a multitude of runners and field event people all gearing up for their events. The sun was shining in on the far back corner through a huge glass wall. I remember how intimidated I was as a freshman and seeing the older athletes speeding around the track. It was a Friday in January and my race wasn't until late in the night, but we came over early for the throwers. I had to wait watching each race and my excitement built up to the point where I couldn't wait to step onto the track. I laced up my trainers as usual about an hour before the race and started warming up on the backstretch. Other runners were doing the same and I was ecstatic to feel the pressure building in my stomach as the time ticked ever so close to the first heat. I was in the second heat and I was excited to see the pace of the faster runners dueling out the whole five thousand meters. When was the pack going to surge, who was going to break who, and what was the finishing time; were all examples of questions going through my head. I went over to get my hip number and they told me the heats were combined because it was getting late and they needed to get ready for day two of the Findlay Invitational. It was like someone opened the gates of opportunity as I would get a chance to run with the big dogs. Being as this was my first indoor race, I hadn't posted a time yet which put me into the slower heat. Now I would get to run with the Bowling Green, Cincinnati, Ball State, and other bigger school guys. On a downside, I didn't have the extra twenty minutes to prepare as I would be running sooner. I started to panic and immediately rushed into my pre-race ritual of light plyo drills. I raced over and laced up my waffles (I didn't wear spikes back then), and headed over to where everyone was corralled. When the women finished, they had all thirty-two of us walk from the glass wall to the line. The starter said it will be a waterfall start, and I had no idea what he meant, but I watched everyone else carefully and saw they stood about two feet from the line. On your marks were next out of his mouth, as the field stepped up to the line. I was still standing there in amazement as to what was just happening. Then the gun, I was like a deer in headlights running, getting knocked around, fighting for the open position. I was clear out in lane three just trying to stay close. The pace started to settle as we rounded the turn with twenty-one laps to go. I had twenty-one laps left, which was intimidating to me as we clipped off another lap. There was no time to think, just run and run. Twelve laps to go was the last I remembered before I started to lose track. My coach was screaming at me, my legs were screaming at me, my lungs were screaming at me, it was so painful, yet as I look back it I would never give up those memories. I'm thinking to myself, what lap am I on? I round the far turn and the gun goes off. I start kicking because I know what that sound means. Everyone is jockeying for position and our gears are maxed out. I finish in a blistering kick to get seventeenth in a time of fifteen minutes and forty-eight seconds. My coach comes over to me when I start to get my composure back, and he tells me I ran a great race. That was a huge PR for me by about a minute and ten seconds. I'll never forget the next words out of his mouth. They were, "That was the best four thousand eight hundred meters I've seen you run." If you've run indoor, then you know what I am talking about because it is so hard to keep track of laps, even for the counters. The counters thought I was done, I thought I was done, and I crossed the line. But in reality my first indoor five kilometer was a forty eight hundred. It was disappointing, but I've since come back and had many other successful races, and a few races where the officials made me run extra (I was even leading). I absolutely love indoor track and this story is my recollection of my first experience with the two-hundred meters I call Heaven.

It's About That Time Again

2005-12-22T16:19:00.000-05:00

Hold up four finger on your hand and take a good look at them because that is how many people will be allowed into the ETG class of 2006. We are only a few day out from the big ball dropping, and there are many candidates out there who we are considering in the coming year. The Fort Wayne running scene is growing and we are looking forward to don those select few, who make the commitment to training, with the three letters and provide them with friendships that will last a lifetime. The official run counter starts on January first, and if you read the History of the ETG blog in the history section of this web page; then you will realize what you need to do in order to join. This year will be an even tougher selection than last because we had to narrow down thirteen candidaces to four last year. Combine the new class of high school kids that started training with us with the people who didn't make it in last years class, and you have quality choices of runners to make the team. I look forward to voting and I recommend all you candidaces get your runs in as soon as possible.

Down Time

2005-12-21T17:09:00.000-05:00

Today's issue deals with the differences between taking planned down time and unplanned down time. I know a few runners who are nursing some injuries and soreness, so here are some words of encouragement. It is so much better to take down time when you first feel the pains because if you continue and it doesn't get any better you risk the chance of doing real damage which will force extended time off. Plan down time into your training to refresh your mind and body because it will help against burn out and you can keep the training fresh. When you get tired (physically compared to mentally), you need to evaluate what is your current training level and evaluated if time off or if a back down in training will help. Some signs of over training are: lack of sleep, physical fatigue, and soreness that doesn't go away after a few days of mild running. I know how hard it is to take a break from your routine, but down time does make a difference.
As for unplanned down time, that is the worst feeling in the world. You get yourself so fit and your body breaks down and you are forced to rest or find an alternate way to train (via bike, weights, pool workouts). It wrecks havoc on your mind to have injuries happen. This is why planned down time is so important because to many people push past the point of no return. They know what times and distances they need to hit that they lose sight of the overall goal of staying healthy and being able train. If you can't move your legs in a normal motion, then you can't train properly, thus you can't get faster; it really is that simple. Keeping a running log can help you analyze where the training went wrong, and you can look from year to year at your training level and remember what it took to reach your goals. Remember that everyone gets injured one time or another in the grand scheme of training, and everyone can bounce back, too.

Best Wishes tomorrow

2005-12-16T19:54:00.000-05:00

As most of you know tomorrow is the day for the HUFF 50k. It is the midwests greatest ultra-marathon, and for you first time runners of this event, it is an experience you will not soon forget. As the veteran trainers know, when you go down for practice runs on the course before the race, the trail is barren. Tomorrow there will be six hundred and fifty plus people out there running through the snow and ice to prove mental toughness, physical prowess, and for just plain fun. The soups are great, the helpers are cheerful, the course is tough, and it is a runners winter paradise. Good luck to all the Huffers tomorrow, and remember nothing is hard if you try!

The Running Day Dreamer

2005-12-15T14:07:00.000-05:00

Today's ETG runner of the week is the man behind the message board, Casey Shafer. I am one of the founding fathers of the ETG and I work for the local running store (3 Rivers Running). I've been a distance runner for eleven years now, and it all started because I had dreams to be a basketball star and the cross-country coach was the basketball coach, so to impress him I decided to run. Turns out I was blessed with the gift of endurance and not with ball handling skills. Running came naturally, and I never really took it all that serious until college; but I still believe that my high school coach (Bart Dudley) and team kindled my fire for the great sport. It was always fun in high school, and the college came and I realized how bad I really was compared to others. So, I decided to work harder and train smarter, which paid off. I still remember my college coach telling me I wasn't very gifted and I would never make it to nationals, so if I wasn't as gifted the I had to work harder than everyone else. My senior year I was fortunate enough to spend the summer in Colorado training with some elite runners, and I learned how to train smarter and race faster. After college I hooked up with another local stud named Eric Ade, and we both trained so differently, but with our determination for speed we figured out a way to get faster (and I did trick him many times into running longer with me, but he doesn't hold that against me). After a year of training with him and watching our times drop to semi-elite status, I thought to myself how much faster can we get? I decided to shoot for my dreams and put everything in my life on hold except for that dream of running. Since that decision I've had ups and downs, with injuries, life, money, and relationships; but I wouldn't give any of it back. I've formed strong bonds with the guys of the ETG and our group's passion for the sport has overflowed into the running community. I would give the advice of try to keep a balance between your running life and your personal needs to any ETG runner. I got into the habit of being so blinded by my dreams, that I lost sight of why I started them, and I would hate to see anyone fall into that trap. Also, I want to state that running will take you places you never imagined seeing. Enjoy the people you meet, the places you go, and the dreams you have to live. It's great to be a runner!

Training After A Break-Up

2005-12-14T13:23:00.000-05:00

We discussed last week the results from the survey of racing better in a relationship compared to running after a break-up, and now I am here to give my advise on training after a break-up. I know many a runner who pushed themselves to hard everyday because of emotional issues. As many of us know from experience, running is as much a sport of mental ability as it is physical fitness. If you let your emotions control you, then your training will continually get harder and faster. Whether it be from the I'll show her, the need to just get out and push yourself to your limits to release all the stress, or any other reason as to why your emotions get the best of you when it comes to everyday running. Everyday running doesn't need all that emotion, instead it needs wisdom and careful consideration as to what your body needs to reach your goals. Break-ups cause a person to deviate from the normal everyday cycle, and routine is very important for training. Recovery runs are just as important as speedwork because they freshen a runner up, so you can come back and run a better workout the next time around. If you are doing nothing but speed or long runs due to the emotions, then you forget about the needed recovery. This may help initially, but in the long run you will either burn out, get injured, or plateau when you want to peak. Stick to your training plan and don't let your current bad situation get the best of you. Run smart and save the emotion for the starting line.

Huff We Go

2005-12-13T14:03:00.000-05:00

Oh the weather outside is frightful, But the soup in the tent is so delightful, and since there's only one kind of race like this we know, Huff We Go! Huff We Go! Huff We Go! I won't show signs of tiring, And I've brought my racing shoes for fast running, The cannon goes off and we all go, Huff We Go! Huff We Go! Huff We Go! When it finally breaks first light, How I'll have perfect form! Because the snow is packed tight, And after the third loop I'll be warm. The fire from the heaters are warming, And, this year, we're still socializing, But as long as you love ultra running so, Huff We Go! Huff We Go! Huff We Go!

I hope you all enjoyed this little Huff altered rendition of Let It Snow by Sammy Cahn. I know I will be looking forward to running down there this weekend, and I hope to see you all out there.

Answers for the Week of 12-10-05

2005-12-10T15:54:00.000-05:00

1. How do you eat?
E.Ade- Poptarts, cereal, pasta, yogurt, milk, orange juice, water, gatorade, peanut butter and jelly, bread/toast, eggs and cheese, turkey, ham, tuna, and mac and cheese are my normal types of food. I also try to stay away from fast food, caffeine, carbonation, alcohol, candy, and other empty calories.
M.Blume- Lots of carbohydrates and protein, but I don't really pay that close of attention to amount of calories. I just make sure I eat healthy foods like spaghetti, tuna helper, and other pastas.
C.Shafer- I usually try to eat four to five light meals a day during high mileage phases. Otherwise it will be three meals. I eat lighter because I run doubles and I want to have about two hours of digestion time before a workout. My favorite meals are cereals, waffles, spaghetti, peanut butter with honey and bagels, broccoli and cheese, bananas, peaches, and chips and chili cheese dip.

2. When is a good time to transition from base to speedwork for a middle distance runner?
E.Ade- It all depends on your goal, and if you want to set Pr's in indoor or outdoor. Begin hard speed intervals about three to four weeks after cross country if your goal is indoor because you can try to keep your fitness level up. If outdoor is your goal, work on strength in Dec, Jan, Feb, and transition to speed intervals in Mar/Apr.
M.Blume- It depends on when your cross season ended. If it ended in Nov, then take a week or two of down time, use Dec as base with an occasional tempo or fartlek, and start speed at the beginning of the year by doing 800-1000's (longer intervals for strength), and early Feb add 400-200 speed.
C.Shafer- I would work on speed at least once a week to stay sharp, even during base. I would do sets of strides (100 meter sprints in the middle of the run like a fartlek, or at the end of the workout) building up to sets of ten after five weeks. Depending on how fit I felt, I would start repeats of various distances (800, 400, 200 alternating sets) after five weeks of base. However, I would do three weeks of repeats like this about three to five seconds slower than goal pace per repeat. I would gradually drop the later parts of the intervals to goal pace and once I felt comfortable with the speed, then that's where the true speedwork will start.

3. What are your thoughts on running hard everyday or 6:306:45 pace for runs over 6 miles, and 6-6:15 for runs under 6 miles, and how will this affect burn out or injury?
E.Ade- I used to train at 6:30 or faster all the time and it's easier to do this if your running 40-45 miles a week. When you jump mileage to 70-80, its much harder on the body to keep that kind of pace all the time. At some point you need to decide if your body needs more rest. Overall it is what your body can handle, so live, train, and learn.
M.Blume- When it's time to run fast, run fast. Schedule your speed, don't just do it on the fly. Your question also depends on what phase of training you are doing. If you feel good, then run fast, if not then slow the pace back. Remember you may think you can handle the pace fine, but eventually it will catch up to you, so listen to your body.
C.Shafer- It depends on your running style and what your body can handle as the mileage increases. Also, weather plays a factor and many people get sucked up into a demanding pace regimen, which is just as bad as the mileage guy always feeling he has to hit his weekly mileage. If you feel able to hit the pace then try it, but if you get sore, then back down. Remember if you laid it out at a race and set a huge PR, then your legs will be sore the next day, so don't feel like you have to run sub-6 for recovery three miles that following day. Also, factor how long your training cycle will last, and that will help with when you need to do certain runs and when the pace may need to slow down. Keeping a keen eye on your goals will help prevent burn out because you'll know when your peak is coming and when you have a break.

Question one and two came to us via the Runindiana.com message board, and the three came via email. Three different yet similar perspectives from three local elites. I hope we helped you and thanks again for responding. We all look forward to next weeks questions, so keep them coming via Runindiana.com or email at casey@3riversrunning.com

Honks, Yells, and Middle Fingers

2005-12-09T13:41:00.000-05:00

Today's post deals with the nasty little things people do when you are out enjoying a run. I am posting this today because it is days when the weather is not so great that runners get more head shakes, middle fingers, yells, screams, car swerves, and honks. What drives people to get aggravated by runners? Is it the internal fear that they are going to harm us, so they throw a defense mechanism up which they think will keep us off the road in the future, or is it the feeling of guilt they have for being lazy, so they lash out to make us feel guilty for doing what we do best? Maybe it's just because people are in a bad mood, or maybe its all of the above, no one will ever know. All I know is every time I see a head shake, get a honk, hear a yell of sentences that are half audible because the car is halfway gone by the time the person spits out the whole phrase (unless it's the classic "Run Forrest, Run."), I get a huge gut warming smile. It breaks up the mundane feeling of a run to have some positive or negative stimulus. I know that all the honks aren't going to be negative because the ETG get a lot of honks from runners, friends, and people who just admire what we are doing; but for every good honk there is a bad honk, too. I used to run with a guy in college that hated it when cars did these acts, so if he saw they were going to stop at a stop sign or a traffic light, then he would sprint up and yell back at them. While I don't recommend this because it makes us just as bad as them, it is very funny. The only time I really get concerned is from the people who swerve at us. I saw Blume and Eric last Saturday get splashed because a car hit a huge puddle right beside them. Those kinds of people make running unsafe. Fort Wayne as a whole is very good to its running community. A majority of the cars slow down or even stop for us when we are running (and more often in adverse conditions), and the next time you get a honk, a yell, or a middle finger, remember that it comes with the territory.

A Character Builder Through Training and Life Experience

2005-12-08T14:21:00.000-05:00

What do you do when you run for a team that won state because of a quality sprinting background, and your a sprinter. You bump up in distance, which is exactly what this weeks ETG runner of the week, Jeremy Macke, did in order to contribute to the team. Jeremy found a perfect fit in the ETG because of his charisma, mind set, and work ethic. Just talking with him will show a person all of his traits, so we got to know Jeremy very well by training with him during the summer of '03. Originally Jeremy joined up with our group to focus on setting a 5k PR at the Runner's on Parade that summer. Unfortunately, that was the year of the flood and he would have set it, had the race distance not been dropped to a 4k. Like the 5k goal, other things in his life have altered his current running goals. He is a Pre-med student at Indiana University and he has chosen the path cycling more instead of running (although he still runs a few times a week). This all came about during the time Jeremy spent with the ETG, because as he was trying to figure out his passion in life, his mom was diagnosed with cancer. He then decided to go into the medical field to make a difference, with a specific focus on pediatrics. Jeremy altered to cycling because of Lance Armstrong's story, and he is now biking around one hundred miles a week. He says, "It's a totally different feel because my heart and lungs are in ridiculous shape, but I have no leg stamina fro running." With the time allotment of the medical field, his new found passion for cycling, and the other commitments of life, his running has hindered a bit, but he will always remain a member of the ETG. "Everything has a price, if your willing to pay the price, then you can have whatever you want," were his comments on what he wanted to tell the guys in our group. He really enjoyed the team aspect of running with us, and he said we are insane when it comes to training. Coming from his sprinting background and bulkier frame, I'd say he did really well training with us and reaching for his goals. The best way to tell of Jeremy's determination and mental toughness is to see his feet. He never runs in socks, and some of the first runs he went on with us caused him to be bloody and beaten. He even ran a mile barefoot on the track (we will not get into the details on the the type of mile we ran, but it was tough). He is one tough character, and many of the guys will never forget his input from the runs we all did that summer. We all wish you the best with what life brings your way, and thanks again for the many memories and stories.

Results on the Break-up Survey

2005-12-07T13:21:00.000-05:00

The survey cracked one hundred people on Monday, so here they are on Wednesday's column. Out of one hundred and seven people surveyed, fifty eight people felt you race better once you are in a relationship compared to forty three who felt you race better post break-up. There were three people who said they were unaffected by relationship issues when it comes to racing. It really was amazing to read the variety of reasons people put behind their arguments for why they chose relationship or break-up.
Three main issues kept coming up when it came to relationships: The support from finding positive reinforcement, the need to impress the new person, and the new found focus a fresh face breathes into everyday life. These were three main ideas, and the people who commented back had many off shoots of these ideas. On the other side of the table the break-up racers stated four main issues: The lack of stress from being in a bad situation, the get in shape or I'll show her theory, the emotional discharge that comes after a break-up can apply to a race to push harder and faster, and the freedom to have more time for yourself and your needs.
The outcome can be affected depending on some circumstances like: Maturity level of the people in the relationship is important, the amount of time spend in the relationship plays a factor, the overall self worth/mind set of a person when getting into or out, the effort to attract the mate, and the type of person you attract. All these factors can play roles when dealing with this topic of discussion. Overall, the three people who didn't let the relationship issues affect the way they run have it the best, and it is hard to block it all out, but when it really comes down to it, a runner should try their best to let nothing but training, weather conditions, the type of race, and goals affect the way you race. Now training on the other hand, that can be affected by relationships and break-ups. I will discuss this topic next Wednesday, so until then; I hope your training is positive and focused.

Tennessee

2005-12-06T18:02:00.000-05:00

I'm going to talk about a run I did several years ago on a night just like tonight. I was still in college and was home for Christmas break. I would do my winter training with my high school coach (Mike Schoudel) and one of his friends (Mike Fruchey). We would meet every Tuesday and Thursday at IPFW around 6:00pm. We would normally run a 7.2 to 7.3 mile loop from IPFW to the river greenway, by Wizards Stadium, past North Side HS, to the Tennessee street bridge (thus the name Tennesee), back by Lakeside Park, down Forest Park Drive, and back to the river greenway. It is a fun loop with varying scenery and a great flow. There are 3 or 4 very different sections on the run that make it fly by - IPFW, greenway, Lakeside Park and Forest Park Drive, and Vance/Parnell area. Schoudel had the mile splits measured so we knew our exact pace when we started to tighten the screws towards the end. The particular run I remember wasn't our fastest Tennessee loop or the most fun, but it was one of the most memorable. One of those runs you look back on and think "that was insane". As most of you know, the greenway and most of the streets around that area don't get plowed very well during the winters here in Indiana. Cars drive on the slush over and over and it freezes into an ice skating rink we call a road. We started through IPFW and down the first part of the greenway. We passed the mile, 2 mile, and 3 mile spilts on a moderate pace. Once we turned onto Tennessee, the conditions worsened. I just hung on for the ride and we cruised through 4 miles around 24 to 25 minutes. We pushed down Forest Park Drive past the older homes that were decorated for the holidays. It was like looking through a calidescope trying to focus on the lights. My eyes watered from the cold wind and the quickening pace didn't help my eyesight either. It's strange; I think the harder you run the less you see and remember about a run. Maybe it's your body's way of focusing it's energy on running instead of other tasks. Needless to say, we made it across State Blvd between a stream of cars and dropped the pace one more time before Vance Ave. The roads literally turned into ice rinks. I thought the earlier sections were bad. I was wrong, we were sliding into one another and doing everything we could to stay on our feet. The odd thing was, no one said a single word or joked around at all. It was business now. It was going to take a snow plow or salt truck to stop us. We passed the 5 mile mark and continued to increase the effort. The pace may not have changed due to the footing, but effort was close to max. Finally, we made it back onto the greenway by Parnell and powered home over the last 1.3 miles. Our last mile was only around 5:45 or 5:50, but the conditions made it feel like I was running in quicksand. My quads were screaming from slipping every single step and my face was so numb that I felt like I had just gone to the dentist and had every tooth in my skull removed. As we rolled onto the IPFW campus, the pace did not ease. Fruchey was relentless and Schoudel was not going to give in now. I was content with hanging on for the ride and trying to slide under a bus on Coliseum. We finished the 7.2 - 7.3 mile loop around 44 to 45 minutes. I remember thinking about how crazy the run was and how all I wanted was a cup of hot chocolate; not to drink but to hold so my hands wouldn't shatter if I accidentally hit them on something. I don't know how we did it, but we did. It wasn't a major race or world record time; but at that moment, it was the best Tennessee loop the 3 of us could ask for. I think that run and runs like it gave me a new outlook on running and training. It taught me to never give in to anything, not even 2 inches of ice and 10 degree temperatures. That mindset can take you anywhere in running and life. If you can get your butt out there and push through the elements on a 7 mile run in weather conditions that most people don't leave their homes in, you sure as hell can give it your all on a test in school for 50 minutes or put in an honest days work at your job. Thanks to Schoudel and Fruchey for letting some scrawny Dwenger/Huntington College boy train with you. NEVER GIVE UP!
Eric Ade

Q & A with Eric, Matt, and Casey

2005-12-03T10:12:00.000-05:00

Saturday's posts for the next few month will be dedicated to answering questions from the people who check this website. As an added bonus, the questions posted via email at casey@3riversrunning.com or on the comment section of this website will be answered by three members of the ETG. I know that all three of us have differences when it comes to training and racing philosophies, so I want to give the readers differing opinions which will heighten the awareness of different running ideas. I am opening up the forum for questions during the course of this week and the answers will be posted on by Eric, Matt, and I on next Saturday. Remember no question is to silly. It can be a running related topic on training, a question about nutrition, or a question about what we do in our spare time. Whatever you want to know, we will gladly answer, so start sending topics.

Never Forget

2005-12-02T14:29:00.000-05:00

During the past few months of my training cycle, I have logged countless miles and run numerous hours each day. I feel the aches and pains of the running catching up with me, and I really wanted to stop at the seven mile mark of the fourteen miler I had planned out for this morning (even though I was five miles away from my finishing point). I started thinking on the run, why do I do this everyday? Why do I put my body through the countless hours, why do I think about running for eighteen hours out of my day, and why does my body ache yet I still get up and finish quality runs? Then it hit me: because I love to do it. I love training, thinking about training, running hard or easy workouts. It is the highlight of my day, as it is with many other runners. I started thinking more specific, and I asked myself why do I log the countless miles? The answer again came to me: because with a huge base, you will be stronger than anyone else you run against if you can stay healthy once you start your speed training in January. I will tell any runner who starts a higher mileage regimen that doing it is as much training your mind as it is your body. If your body breaks down, then you can fix it easily, but once your mind starts to go its harder to get that back. Always stay focused an positive when your out there, even if you have to trick yourself into thinking good thoughts. When you want to bag a run, think about what you would be doing instead, and I guarantee that it wouldn't be any better than putting in those extra miles. One of the most important things with running is knowing why you train the way you do. Why you have the goals you set, and what you must do to reach them. Once you figure this out set up a program and stick to it, even when the mind starts to wander, you will always have that beacon to keep yourself focused.

Mid-Pack to Front-Pack

2005-12-01T16:11:00.000-05:00

"Running was something I wanted to try in middle school, but when I tried it I wasn't very good at it," were the first words that came to Hugh Jackson's mind when he talked about why he started running. He didn't expect to get fast, but that is just what happened to this former South Side Archer now turned Little Giant of Wabash College. Last year was a break through year for Hugh when he finished with an impressive 4:26 PR in the mile, which is impressive considering his previous best was 4:43. To make a drop of seventeen seconds in a distance that short shows there is a lot to come from this young talent. Training is going well for him right now because he is adapting to the rigors of college higher mileage, compared to the sprinting/strength background provided by South Side. He went from running thirty miles a week to forty-five plus, and he attributes the easy jump to having an entire group of guys who train at that kind of level. Hugh came from a program that couldn't field a full team his freshman year, and many of the track runners preferred not to run the true distance races, so he trained like a mid-distance/sprinter. During his Junior season, some of the ETG guys noticed he had potential and asked him to come out for some training runs. His senior year over the winter, he came out every Sunday for the long run (which for him varied depending on his racing schedule) and for some other runs during the week over Christmas and Spring breaks. Everyone could tell he was excited about running and wanted to improve, and what he accomplished that track season was impressive. He was in the hunt for the win with one lap to go in every single race he ran. Hugh said, "Running is more fun when you get to make moves and actually have a chance to win." His first race where he remembers being truly competitive was at the North Side relays, when the field went through the eight hundred in 2:10 and he was in eighth place. Hugh turned on the guns and finished an impressive fifth, and broke 4:30 for the first time. The main thing Hugh always had going into races was a plan. He wanted to run 4:34 and ended up pushing himself and competing with the others, which helped him break a mental barrier. In college, he continues to break the barrier, setting PR's in his 5k en route to running an 8k. Being a third generation ETG member, Hugh has some advice for the incoming class. Come out and be consistent, even if your only doing part of the run with the guys. Make the commitment to show up and do it. I remember many times when my phone would ring and Hugh would be on the other line asking when the run was scheduled for the week. He pushed us to get better and stay as a tight group just as much as we showed him how to train. We knew he would fit well with our group, and we look forward to many more phone calls and training runs with this mid-pack turned front-runner named Hugh.

Helpful Hints for the Cold Months to Come

2005-11-30T13:23:00.000-05:00

I am doing some research on the net today to find some interesting facts on cold weather running and how much it can affect training. Here is a chart on the wind and how it affects temperatures for people who need a quick reference:
Don't Forget The Windchill - It's colder than you think!
Wind Chill ChartWind Temperature(F)
(knt): 40 35 30 25 20 15 10 5 0 -5 -10 -15 -20 -25 -30
5: 36 30 25 19 14 8 3 -2 -8 -13 -19 -24 -30 -35 -40
10: 26 20 13 7 1 -6 -12 -18 -25 -31 -37 -44 -50 -56 -63
15: 20 13 6 -1 -7 -14 -21 -28 -35 -42 -49 -56 -63 -70 -77
20: 16 9 2 -6 -13 -20 -28 -35 -42 -50 -57 -64 -72 -79 -86
25: 13 6 -2 -9 -17 -25 -32 -40 -47 -55 -63 -70 -78 -85 -93
30: 11 4 -4 -12 -20 -28 -35 -43 -51 -59 -66 -74 -82 -90 -98
35: 10 2 -6 -14 -22 -30 -37 -45 -53 -61 -69 -77 -85 -93 -101
40: 9 1 -7 -15 -23 -31 -39 -47 -55 -63 -71 -79 -87 -95 -103

Wind chill Factor - Based on Wind in Miles per hourActual
Temp(F degrees) Wind (miles per hour
calm 5 10 15 20 25 30 35 40
50 48 40 36 32 30 28 27 26
40 37 28 22 18 16 13 11 10
30 27 16 9 4 0 -2 -4 -6
20 16 4 -5 -10 -15 -18 -20 -21
10 6 -9 -18 -25 -29 -33 -35 -37
0 -5 -21 -36 -39 -44 -48 -49 -53
-10 -15 -33 -45 -53 -59 -63 -67 -69
-20 -26 -46 -58 -67 -74 -79 -82 -85
-30 -36 -58 -72 -82 -87 -94 -98 -102

We know from experience that moderately cold environmental temperatures enhance performance. Severely cold temperatures can adversely effect our performance though, and prolonged exposure to the cold can be deadly if hypothermia (the lowering of our core temperature) occurs. Unlike acclimatization to the heat, the human body has no adaptive ability to the cold except for mental tolerance. Risk factors include people with low body fat, poor nutrition, dehydration, and alcohol use. Hypothermia is categorized as mild, moderate or severe.
Mild - Core 90-97F - uncontrollable shivering; decreased fine motor skills and cognitive function; amnesia
Moderate - Core 85-89F - shivering stops; irrational behavior; grossly uncoordinated movements; somnolence
Severe - Core below 85F - no pain response; loss of reflexes; coma; significant hypotension

Now with all this newfound information, don't be scared to run in the cold, instead be prepared. Remember to warm-up extra because it takes muscles longer to warm-up in cold temperatures, and when in doubt go inside and do the run. Safety is important for icy conditions because traffic will not stop as quick and you can slip and fall easier on ice patches. Take precautions when running in adverse conditions. Remember a month out from an injury for pushing in bad weather means you lost something you can never get back because of greedy running. Know when to be fast and when to be smart.

Concordia Seminary

2005-11-29T14:22:00.000-05:00

Concordia Seminary is a huge open field that has some minor access to a few small trails on each end. If you don't mind just running around for time, then you could get a really long run doing the loops various times. If you want a set loop then follow these directions. A majority of this loop can be run on the grass, and it goes from the parking lot at IPFW into Concordia Seminary and back. You park at the Gates Sports Center and run back around the soccer fields on the access road, or on the grass beside it. Then you turn right by the art building and follow the river until you get to the bridge off of Coliseum. Cross the bridge and loop into the Plex area by turning right off the first road after the bridge, and turn right again on the next road to lead you back by the Plex soccer fields. Follow the gravel trail, which turns into a grassy wooded trail, until you get to the road (St. Joe Center). From there you carefully cross traffic into the Seminary which is directly across the street, which from this point you should be around three and a quarter miles. Once you enter the Seminary, follow the open field around to the right and loop that until you come to far back corner, then turn left and loop that up into the wooded trail. Once you come out of the trail, loop around the outside of the woods until you come back to the point where you entered the trail, and just follow the same route back to IPFW. This loop will give you a little over ten miles, and it never hurts to give one final surge up the parking garage once you finish the loop, just for kicks. Like I stated earlier, if you want to form your own loop, then explore the trails out at Concordia Seminary on a timed run day and figure out some loops of your own. The field is big enough that you could easily get five miles just by doing one non-repeating loop. If you know a good loop out there, then post it in the comments section of this blog to share it with others. If you need directions or want to know more specific mileage of the whole course, then contact me at casey@3riversrunning.com.

Giving Thanks Over the Holiday Season

2005-11-26T14:19:00.000-05:00

I have three things that I am thankful for over the holiday season. First, it was great getting the old crew of ETG members together over the holiday season. As we all ran together over the course of the week, we shared many stories and caught up together on everything going on in our lives. It made me realize these guys aren't just training partners, but are considered some of my closest friends. Our group had seven members racing together at the Galloping Gobbler (although some are just getting back into training after the season). I appreciate the quality time we spend together and give thanks that through running we formed close bonds. Friends can come and go, but this type of camaraderie, will last a lifetime. Secondly, I want to give thanks to the women's group of elite local runners who are starting to form a group. Four college speedsters, Amanda Ponsot, Ashley Ritchey, Elizabeth Herndon, and LeAnn Sarka all got together to run and socialize with each other over the break. It is positive there is a women's group training together to stay fast in the "off season." The last great thing I have to be thankful for is the running community. We all come together many times during the year and it was especially true when we had record numbers this year at the Galloping Gobbler. Even though it was eighteen degrees with a wind advisory in effect, everyone I saw had a bright and smiling face. We were all out there to come together as a community and do what we love. I give thanks to all these thing during this holiday season.

Holiday Running: Early or Late Run

2005-11-23T18:44:00.000-05:00

Tomorrow is Thanksgiving Day and Christmas is right around the corner. For runners, holiday seasons can really throw a routine for a loop, so what is the best regimen to follow during the holidays? Do you want to run early and get the run out of the way, but risk dragging tail in front of the family or do you run late and risk the stuffed run feeling? My best advice to you is to get up early. Most of the family will want to sleep in during the holidays anyway, so you can buy yourself about an extra hour during the season. It would be far worse to run late and risk the chance of not getting in a run at all. The more the holiday food settles in your belly the more it plays tricks on your mind. Another bad thing from delaying the run is not getting in the mileage you need, and you tell yourself you will make it up later. Stick to your game plan and run what you have planned for your week, that way you know you will be on track. Running early also gives you the boost to have energy for the family, especially on Thanksgiving. Everyone sleeps after they eat and watch football games, so you can catch up on your rest during that time. Training for a race during the holiday season can also motivate you to keep training. Find one that will get you out the door during the season, and you will not over eat during this time of the year because your body will not feel near as good when you are running. Follow these pointers and you will stay successful and motivated to be fit over the holiday season.

Galloping Gobbler

2005-11-22T13:43:00.000-05:00

If your looking for a great run on Thanksgiving Day, then look no further than Fort Wayne's own Galloping Gobbler. It is a scenic four miler through Lindenwood cemetery. The course is challenging, with rolling hills through the majority of the cemetery and a gradual uphill until 400 meters till the finish. There are lots of gradual turns with good flow. An 8:30 am start time also gives any runner ample time to get to any family gatherings after a nice morning jaunt, and a $15 race fee is great considering there are shower facilities and a place to warm up after the race. St. Francis is a great campus with plenty of parking, just watch out for the geese. Many runners turned out last year even in the icy morning just to run, and we expect many more this year as pre-registration numbers are already way up. Come on out and challenge yourself against the fast guys and gals, get a good solid workout in with the multitude of high school kids who show up, or just get a run in so you can eat more tasty desserts. Bring out the whole family and make it a tradition.

The Knowledgeable Runner

2005-11-18T13:46:00.000-05:00

Today's ETG runner of the week is Matt Blume, a Valparaiso graduate with a degree in engineering. Matt is a cornerstone to the ETG because the group started training together (before we had a name), when he sent Eric and I an email when he moved to Fort Wayne the summer before his senior year at Valpo.
Matt was bright eyed and young at heart when we first met him, and he was witty as they come. He was coming off nine years of running without an injury, which is a tremendous feat considering whenever he got soreness in college he just ran more mileage and it went away. His first year with us lead him to a calf injury, which lead to a second year Achilles injury, and finally has culminated with a third year plantar fasciitis. With all the injuries he experienced, he never lost sight of the main goal; and the extra time lead his brilliant mind to studying why he became injured in the first place. Matt started pouring over research material on stretching, injury prevention devices, strength exercises, and even training techniques. He came to a final conclusion about being rushed to get into shape his senior year and not having adequate time to fully recover from his initial injury, that and a good orthotics device to put into his shoes. Matt has no troubles since he saw Dr. Hilker and was fit into the orthotic.
Studying all the research lead Matt to a few other conclusions, and he decided that running isn't just a sport or hobby for him. It is a lifestyle, and he incorporates that into the philosophy of the ETG. There is a time to have fun and take it easy, but there are more times when it's time to hammer and get/stay fast. Matt was lucky enough in college to be around the main two styles of distance running: the long guys and the speed guys. Matt incorporated both styles into his training, and developed a theory on consistency. He would rather run 50-60 miles a week for 12 months, instead of running 100-110 for 8 months and be injured. However, with his background and talent he is able to run 80+ miles a week and stay injury free. Another big part of his current ability to train is his adaptation for his job at ITT. At first it was difficult and time consuming, but perseverance stayed true and he finally adapted to a solid routine. Matt eats like a horse because of the higher mileage and mix of quality workouts. His favorite pre-race meal is steak and ice cream. He only has one big race superstition and that's wearing a pair of red boxers the night before every race. With all his quirks and smarts, we are glad Matt moved into the Fort Wayne area and he compliments the training group with style.

It's Starting to Snow

2005-11-16T14:56:00.000-05:00

The winter season is upon us and the first snow of the season is already falling as I am typing this article. Frigid temperatures and cold wind chills mean that it is time to layer up the gear and head into the fray. When the temperatures drop below freezing (32 degrees), then don't forget to put on the gloves, hat, and pants. Yes, I said it pants. Your body will not warm up near as quick unless you are wearing the proper gear, and you can increase your chance of injury by running with cold tight muscles. Cold weather running, especially in the windy crappy conditions of today, means times may be slow. It is helpful to pick out one or two days a week maximum during this time of the year to do any speed related workouts because most of the mileage now should be SoS (Something of Substance).
It also helps to have really good gear for this time of the year. I know I loved having my Sporthill WindPro Fleece top on a day like today. The better the gear the less likely you will have to layer upon layer. It's also good to know what parts of your body get the coldest and make sure you protect those areas the most. If your feet get cold, then wear wool or a heavy duty polyester blended sock. With all the advancements in open mesh in shoes, your feet may get colder than you expect. Another good pointer for really cold days is to put vasoline on any area you may have exposed. The vasoline will block some of the cold and keep you going for the longer haul. Finally, don't forget to hydrate well after your runs because you will still sweat, and if you don't layer properly then you may sweat more. If you can follow these guidelines, then winter training will be less painful and bitter.

Back-up: Food for Thought

2005-11-15T15:01:00.000-05:00

Food for Thought
by etgfortwayne on November 11, 2005 03:18PM (EST)
I originally planned to post the article on the results of the survey for "Break ups or Dating: Which Makes You Faster in Racing," but I do not have enough feedback yet to validate a blanket statement. As a statistics major would say, I have a high correlation, but no implied causation. Once I hit the hundredth person surveyed, then I will post on the topic. I have many feelers for the topic out on running message boards, so I will hopefully hit the hundredth person soon.
Until then here is some food for thought on the comments I have already received. I'm finding there are a few factors that affect a person's outlook on this subject. The level of maturity between the two people getting into or out of the relationship, the amount of time spent in the relationship before it ended, the overall self worth of the individual after they come out of the relationship, and the amount of effort taken to attract the mate are some of the biggest factors that affect how well the person will race. A side factor that many people commented on was, "If the person you get into the relationship is a runner or not." I will wait to elaborate more on these topics once the final review is in, but as for right now the tallies are split very even and both sides of the argument have equal representation. I'll leave it at that until the hundredth mark....

Back-up: Debate on Race Performances

2005-11-15T15:00:00.000-05:00

Wednesday, November 2
The Biggest Debate on Race Performances

The biggest discussion between the ETG members deals with how members of the opposite sex affect racing. The eternal question is: Do you race better when you first start dating someone, or when you break up with someone? I have my own personal opinions on the topic, but I want to start this as a topic of discussion. This will also be posted on Runindiana.com, so if you don't post here; then refer to that site and post on the topic.
This topic first started when I split with my girlfriend of three years just after college three years ago. I remember those feelings of being on a mission to train harder and faster than I ever ran in my life. This ended up getting me injured after four weeks of intense running everyday, but this isn't the subject of discussion today, its on how the opposite sex affects racing not training. I know if I would have raced a few days afterward, I would have been on a mission, too. However, I know a lot of people who perform well when they first meet a girl. Why does this work? Is it the fact that courting a person takes energy and keeps you mentally sharp or you use that energy and it keeps you more modest on training. I know a lot of runners who constantly thing about running and it is on their mind all the time. Does a balance of life, aka the feeling and thinking that go along with meeting members of the opposite sex, make a runner not so jittery and consistent? The eternal question brings up a whole slew of other questions, and I am interested in my readers opinions. So please comment and this discussion will culminate with an article near the end of the next week after all the research is tallied.

Back-up: Thought of the Day

2005-11-15T14:59:00.000-05:00

Wednesday, September 28
Thought of the Day

Today's statement/question comes from Justin Clark. He was the first person to comment on the new website format, so I'll post his opinion and have a little discussion on it. He stated that running in the wrong pair of shoes could be compared to hammering a nail with a mallet instead of a hammer. He said, "Wouldn't you want the best possible tool for optimum results?" This was brought up because he recently bought a pair of shoes and it didn't agree well with his foot, so he went back to his old staple because he knows it would work. He was sore and thought it could be the shoes that are affecting the way he feels, because he wasn't running higher mileage, and it wasn't because of peaking or summer strains either.
I described the analogy a different way, and compared it more to baking a pie. To make a pie you need a crust, and wouldn't you know it you have graham cracker instead of the normal crust. You can still make the pie it just gives you a different result. You also have to take into consideration the sugars you used and the temperature baked. The reason I said this was because the shoe is probably not the only thing to blame for the dead leg feeling.
Feel free to post feedback on your own personal opinions on this topic in our comments portion at the end of the article.

Back-up: Question on Treadmill Training

2005-11-15T14:58:00.000-05:00

Wednesday, October 5
Question on Treadmill Training

Today's question comes from VTG member Sheryle B. She asked if treadmill running is good for pace recognition speed workouts. I did some researching on this topic and here are the advantages and disadvantages to treadmill running:
Advantages: You can control the environment, so if its bad outside; then you can still get in a workout. The treadmill also absorbs more impact or shock forces on the legs and feet. Treadmills are good for pace because you can control pace and speed. Mirrors are usually placed around treadmills, so you can have access to see your running form during any part of the workout. Finally, you can get mentally tough from a treadmill because nothing can distract you from the way your body feels.
Disadvantages: In a controlled environment you get no air resistance or air flow, so you risk the chance of overheating or dehydrating. Your stride length will be shorter on the treadmill because of resistance forces which can cause a disruption in the gait over time, and your neuromuscular system will not get a good workout because of the flat surface running; which these factors can lead to injuries over time because of fatigue and strength issues. The last deciding factor is the calibration of the different treadmills can lead to inaccuracies in the speed you run.
With all of this being said, treadmills are great to do tempo runs, which the goal is 85-87% of max effort, so you only have to worry about feel. Also, its a great place for people who can't train on hills to get good hill work on the incline. All of this being said, treadmill running is good for pace recognition, but you may not be going the pace you want to run.

Back-up: Traveling Tips for Races

2005-11-15T14:57:00.000-05:00

Wednesday, October 26
Taveling tips for races

I know many of the Fort Wayne runners don't always run races just in the city. Many of the News Sentinel and Fort Wayne Track Club races cause runners to travel, so here are some pointers for preparing for a race out of the area. Depending on how far you have to travel, what time the race starts, and how much time it takes you to warm up, plan on leaving at least 10-15 minutes early. Waking up early is not fun, but its better to have more time for driving and registering for a race in the case of any unforeseen situation. This brings me to another point, always get directions and know how long it will take for you to make it to the location of the race. The more you know the better prepared and less stressed out you will be before the race. Pre-registration is also a smart option because it saves time race morning, which means extra time to sleep. It is wise to pack your bag the night before. If you set out all your race clothing and have everything ready, you can sleep longer and not have to rush in the mornings. Also, it is helpful to pack extra clothing for after the race because having extra clothing means you will stay dry and clean. Another helpful pointer would be to place your deodorant by your bag so you can remember to put it on in the morning. This is especially helpful if you plan on carpooling, which brings me to our next tip. Traveling with a group is always more fun and safer than traveling alone. I know many times I was exhausted after a race, and having someone to take the first shift of the drive really helps. It's also cost effective as runners can split the gas money. Carpooling can make the trip fun and the ride to and for faster because everyone will talk about the race experience and a few other people can give pointers on course information, which may help with race strategy. Remember to set a location and time for meeting the week before so everyone can be on time. Another tip would be pack extra food and drinks, just in case the race runs out. It's always better to be over prepared than under prepared. Packing extra clothes on colder days can give you more options as well, and remember you don't have to wear all the clothes, just have them with you in case.
If you follow these tips, you can reduce the amount of stress caused by traveling to a race. The less stress the more likely a runner will be to run a faster time.

Back-up: When to Eat

2005-11-15T14:56:00.001-05:00

Wednesday, November 9
When to Eat Before and After a Run

Eating and running are a touchy subject for many runners because every body converts the calories and types of food into energy differently. This article will not tell you exactly what to eat, but it will help you to make wiser choices on when to eat. I know many people get that sluggish feeling or the side stitches during a run. Sometimes it is even worse, where you have a blow out in the middle of the tempo run or long run. However, studies have show that consuming carbs an hour before running can improve performance (Eberle). It is important to keep blood sugar levels up and keep up glycogen stores. Once again this all varies depending on how far and how fast you are running. For example if you compare two runners running the same mileage, but one is doing doubles and the other is doing singles, then the biggest factor is when to eat. The runner doing singles would benefit from eating either the three or four meal a day program, while the runner running doubles would benefit from a 4-5 meal a day program with smaller portions.
Depending on the time you run, it is best to give a two hour time window before races and hard workouts, while normal training can be a window of about an hour if you minimize the size of the meal. The most important time to eat is during the glycogen window about thirty minutes after a run. This is more important the farther you run, so don't pig out after a casual five miler. Training and eating go hand in hand, but it is important to realize the biggest factor in eating after a run is to drink fluids as well. If you don't drink enough then you risk the chance of overeating.
Follow some of the pointers from above and you can save some side stitches and blow outs. You may also find that you will have more energy because of the times you eat.
Eberle, Suzanne. "Endurance Sports Nutrition." Human Kinetics. 2000.

Back-up: Best Place to Train in FW

2005-11-15T14:56:00.000-05:00

Tuesday, November 8
The Best Place to Train in Fort Wayne

The moment you have all been waiting for is about to be unveiled with an in depth article on the best place running location Fort Wayne has to offer. Some of you may already know this mighty area because of a race on the 4Th of July. Yes, this great local is Franke Park, and it is the best developed trail and hilly circuit. First off, I would personally like to thank the mountain bike crew in the area for clearing and maintaining the trails. It is so extensive that it must be a major task and the community of Fort Wayne gives all of you much applause. I especially like the recent updates of making the trail longer and adding natural barriers and signs for proper direction. I believe the trail is up to a seven mile loop, if you start at the pavilion in the front and run back to the derby hill and head left into the start of the trails.
If you are a runner or mountain biker, then you really need to check out this trail. It's technical enough that you can't really find a good rhythm, but not so difficult that you will injure yourself. There are only two sections that you need to be somewhat cautious. The first is the section coming down right by the lake about 3.5 miles into the run, and the last area of difficulty is the section where it drops down into a gorge about 5.3 miles into the run. The ground is uneven on the first part, and the roots stick up as there is a very steep drop off on the second area. Overall, the hills and the footing will make your legs stronger and more agile, which will help with running bio-mechanics. There are multiple areas where you can loop out off the trail, if you want to run less than seven miles, and you can always do the loop backwards if you want to get in fourteen.
Franke Park is the single greatest area to run because of the soft trails and the hills. Plus, it is not boring because as the seasons change, so does the look of the trail. During the fall it becomes a wonderland of colors, which can distract your mind from all the ups and downs of the hills.

Back-up: Two Articles in One

2005-11-15T14:55:00.000-05:00

Wednesday, October 19
Two Articles in One

I am combining Tuesday's and Wednesday's articles in a unique fashion because I spent the past few days down in Indianapolis running, and I wanted to compare Indy running locations with Fort Wayne running locations. I ventured down the Monon Trail and the Canal Pathway when I was in the Indy region. They are both great places to run, and I will compare the Monon with the River Greenway, then I will also describe the various highlights of Fort Wayne's Greenway.
In my opinion I don't particularly think one trail is better than the other, because they are both great places to run. However the Monon does have some advantages the Greenway does not. For instance the greatest parts of the Monon are being able to connect with it from almost any part of the city (I especially like the fact the Running Company was located 200 meters from a section of the trail), the runnable gravel berm on the side of the asphalt path was soft on the legs and joints, It had permanent stone markers placed to mark the distances (miles and kilometers) on the trail, and it was good and long extending to various portions of the city. Fort Wayne's Greenway lacks those qualities with the exception of it is also very long; however, the Monon doesn't have long extended sections where you don't have to worry about traffic hitting you. I crossed many streets and a few blind turns where traffic came around the corner. The nice thing was the traffic slowed or stopped and let me pass. The River Greenway has mile markers, but they have changed so much and its very inaccurate. My splits were dead on during the Monon run for each interval, while the Greenways may vary. I can't stress how much I really liked the gravel berm on the side of the Monon, too. The Fort Wayne greenway has many sections that are concrete (the worst possible surface for runners). I really wish the FW parks department would take that into consideration when they build the new Aboite Greenway Project or continue the new sections of the Greenway north.
All in all the Fort Wayne River Greenway is a beautiful section to run. There are many parks you can hop onto the Greenway to connect (Johnny Appleseed, North Side Park, Lawton Park, Headwaters Park, Swinney Park, Kreager Park, Foster Park, and Tillman Park). A runner can run from Johnny Appleseed all the way to Tillman and back to cover a 25-26 mile run. The tree cover is great, too. The downtown section is very pretty running right along the riverside, and the new section to Kreager is the best for windy days because of the tree cover, and the park is a great place to do barefoot strides after a run. All in all, if Fort Wayne's Greenway had a softer surface, then it would rival the Monon because that's about the only major advantage it has in comparison.

Back-up: Flaugh Road

2005-11-15T14:54:00.000-05:00

Tuesday, October 4
Flaugh Road 8.7 Mile Loop

Flaugh road doesn't sound like the prettiest run, but on Sunday mornings, it is one of the calmest places to run in Fort Wayne. It is another road loop that starts from Hutzel Athletic Center on the University of St. Francis Campus. It starts by going from Hutzel taking a left on Spring Street. You run from there up to the stop light and turn right onto Lindenwood. From Lindenwood you turn left onto State St. and you get the first hill on the route. You take that all the way up till you can't go straight anymore and take a right again (I believe it is Leesburg because that is right after the spot where Hildegas becomes Hugenard. This road is the main road you stay onto until you reach Flaugh. This stretch is absolutly gorgeous and there is a llama farm on the right hand side. Also some dogs may bark at you in the house right after you go over the second hill that goes over 469. After you turn left onto Flaugh (this road has huge shoulders), its two straight shots of 1.7 miles and 3.5 miles back onto Bass road/Spring St. I highly recommend this run, and if you are comfortable with night runs, this is great to do on a Sunday night during the fall when the sky is clear. It almost feels like you are in a different city because its so open. If you need any directions to this loop, or want to run this loop with the ETG, send me an email at casey@3riversrunning.com and I can set something up.

Back-up: Running Locations

2005-11-15T14:53:00.000-05:00

Tuesday, September 27
Tuesday Set for Running Locations

As many of you know, I am trying to get a format going for the ETG website. Here is how the final tally will shape up: Mondays: no column, Tuesdays: Locations and descriptions of running areas of the ETG, Wednesdays: Information about the ETG or Q&A about our group(send questions to casey@3riversrunning.com), Thursdays : member profiles, Fridays: Outlooks on running venues of Northern Indiana, Saturdays: Results and/or locations and times of ETG weekly runs, and Sundays: no column. Now the format is set, you the viewer can check back on your favorite weekly column.
Now I am going to describe the first places the ETG ran as a group, and one of the top choices for running hills in the Fort Wayne area. The course is known as Big Block or Small Block depending on where you turn. Both locations start in the same spot at Homestead High Schools parking lot. For Big Block you follow these directions: From the parking lot, you run left on Homestead road to Aboite Center (.2 miles). Then, you take a left and run about 2.5 miles to County Line Road taking another left onto Liberty Mills road (1 mile). Finally you run up Liberty Mills back to Homestead Road (2.6 miles) and finish up Homestead back to the High School (.9 miles). Big Block is around a 7.2 mile loop course with rolling hills the entire way, while Small Block is 4.4 miles of intense hills at the halfway point of the loop. The only difference in directions for Small Block is turning left onto West Hamilton around the 1.2 mile mark from Aboite Center, and following that until you get to Liberty Mills.
The bonus of this loop is you can finish running around Homesteads track to check your pace or add additional miles. It is also a very hilly area to run and work on strength. The negatives are depending on what time of day you run, the traffic can get bad; and some of the hills are very steep that you can't see oncoming cars (specifically on County Line Road). All in all if your up for a challenge I do recommend that loop. As always, if you need directions to Homestead High School then email me at casey@3riversrunning.com.

Back-up: History of the ETG

2005-11-15T14:50:00.000-05:00

Wednesday, September 14
History of the ETG

If you lived in the Fort Wayne area over the last three years, then you've probably seen a group of runners out on the streets from time to time. A posse of twenty-something aged guys running various streets and parks at all hours of the day. If you've run any road races in the area, then you've probably seen their white t-shirts with three black letters printed on them reading ETG. Most of the people who attend running venues in Northeast Indiana know these guys take their training seriously, but not to many people know how the history of the ETG. This blog site will be dedicated to informing Fort Wayne about its post-collegiate running program.
The first installment involves the foundation of this program and how it came to be what it is today. It all started four years ago when Eric Ade and Casey Shafer decided to come together and train after they finished college. Eric had great success on the running scene and Casey came off a stellar senior season of college. They started doing workouts together and attended local running venues, varying from track, cross-country, and road races. The more they trained together the more they learned about running in general, thus bolstering their success. This caught the attention of a few college and high school runners named: Matt Blume, Dan Timm-Zimmerman, Rick Trevino, and Andy O'Conner. After the track season was over, the original two runners were contacted by the other runners and the first group run was set up. It was summer training, which means easy, long running, and the group synergized well together during the run. They all decided it would be benifitial to continue sharing the success of messing together quality runners. The weeks passed by and more people took an interest in the group and started running with them during the week. Finally the group was ready to make an appearance, and they chose to do so at the unofficial Northeast Indiana 5k Championships or Runners on Parade. Not yet titled the ETG, the runners ran the race, with a majority of the group placing in the top 15. At the post race celebration, the founding fathers came together and the ETG name was decided. As all things come to an end, the summer training was over and the original members packed it up for their various fall destinations and upcoming seasons. The following seasons turned out to be great for all those training as many set lifetime PR's (personal records), and the cycle continued. Other runners started hearing about this group of guys getting faster and doing quality runs.
Each year the ETG allows runners to come out and train with them, and four of the select few who meet the groups requirements will be inducted to the group. Runners must run at least one run a week for ten weeks during the year. The runner must be post high school aged, too. Then they will be nominated by the founding fathers for group induction. Of course anyone can come out for a group run and we've seen upwards of twenty-four runners for a Sunday run. So, if you see a group of runners out on the streets of Fort Wayne, give us a honk or cheer us on. We are working hard to become the best runners Indiana has to offer.

Back-up: Athlete Bio's

2005-11-15T14:49:00.000-05:00

Thursday, September 22
Thursday: Athlete Bio's

In an attempt to organize the ETG website, we are now categorizing the articles posted. As you guessed it, Thursdays are going to be ETG Biography Day. We are starting it off right with our East coast member, Jesus "Rick" Trevino. If anyone is counting rick would be the 5Th addition to team ETG, as he was the 5Th person to attend a group run and meet the ETG requirements. His running career started, as many do, on the soccer fields. He did not run cross-country until his Junior year at Homestead, because Shenfeld convinced him to run; and Rick himself had the desire to run the distance because he figured it would help him in his specialty of shorter races like the 800. If you go back even farther, he wouldn't have even run track his Freshman year, except he couldn't play baseball. He tore tendons in his throwing arm, and UN-like most kids of his generation; he didn't want to sit around and do nothing. He immediately found a nit-ch on the oval of life. As time went on, he began to run and progress as an individual. Heading from high school to the University of St. Francis, and bumping from the 5k to 8k; and in track the 800 to the 1500. During his senior year, he even race a half-marathon. His training followed the "natural progression" of a traditional distance background. He stated, "I remember the first time I ran 3 miles in high school and I hated it. In college I remember my first hour run and it felt like I ran forever. It's funny as you look back and you think things are insurmountable, then you do them and realize the are doable." When you look back on Trevino's career as a distance runner, it follows the direct correlation of his life. From the time he read his first thirty page book, which to a 5 year old seems long and hard; to his current path at USC for law school, he has followed the traditional growth pattern of life. Rick we are proud to have you as a member of the ETG.
Favorites: He loves Mexican food, and would die if he couldn't eat it. However, he sticks to the pasta or spaghetti and meatballs with garlic bread as his pre-race meal. Action movies are his selection for entertainment, with Lock, Stock, and Two Smoking Barrels and Boondocks Saints being near the top of his list. The final tidbit of Trevino is his song selection. If you hop into his Grand Prix (which he takes pride in and keeps in tip-top shape), you can find him rocking out to Flaw or Breaking Benjamin's.

Back-up: Gritzmaker: Finding His Stride

2005-11-15T14:48:00.001-05:00

Thursday, October 6
Gritzmaker: Finding His Stride

This is the story of Andrew Gritzmaker, a slender built character who is one of the brightest highlights of the ETG. When you see his Pr's, it is hard to believe he is on his fourth year of running, and only seventh season, since he ran his Senior year of track. Originally he was versatile and ran a mix of 800 meters up to the 3200, as most coaches experiment with newer runners in a multitude of races. He only ran to get in shape for IPFW soccer (where he planned to walk on) and to hang out with his friends. He's met some of his best friends through running, and enjoys the time spent with them.
Andrew Gritzmaker or "Gritz" as he was dubbed by the ETG members, was experimental from the start. Always wondering about training and doing the trial and error that every runner tries to find that all important niche. As many runners know there are ups and downs and Gritz had his fair share of them. His Freshman year was plagued by mono, Sophomore year was a meniscus surgery (50% removed), and now in his Junior year he was plagued by Achilles tendinitis. After his Sophomore season he wasn't even sure if he would ever be able to run fast again, yet he kept at it and began to find his all important niche; which just so happened to be the record setting 1500 meter race. In one of his first attempts at the distance he broke the IPFW school record, but alas it was near the end of the season and never got another chance to bust it again. He enjoys this race and states, "There is no time to think, no pacing, you just GO!" As frustrating as his career has been with the down, he is very consistent with his ups setting new Pr's each season. I for one can't wait to see what this season will hold for this determined young man. When he finally puts it all together, balancing motivation, injuries, training, and coaching; he will have his breakout.
With all his accomplishments and lessons along the way, Andrew still remembers the important aspects of life. His favorite food is his mother's home cooked meals, he can still chill out after a race to Coldplay, and he never forgets to say a prayer before each competition. I want to wish him the best of luck this weekend as he made one of his seasons goals and made the varsity spot on the IPFW traveling team, who heads to California this weekend for a huge invite. Good luck and do some damage!

Back-up: The Man Who Gives Golden Smiles

2005-11-15T14:48:00.000-05:00

Thursday, October 13
The Man Who Gives Golden Smiles

Today's highlighted ETG member just so happens to be the one and only Dan Timm-Zimmerman. When the ETG make and appearance you can't miss this guy out of the bunch because of his charm and style. Some call it funk others don't even have a name for the charisma DTZ brings to any get together run/social outing. If you bring up Dan's name to any ETG member you will surely see a smile or smirk immediately pop up his face because we all have way to many good stories with DTZ in them. I remember the very first season with him as he was just out of high school and added some much needed vibrancy to our group runs. He was always sharing stories and making the time fly by faster than normal. A run with DTZ meant you never knew what you were going to hear, or what you would see for that matter. The first year he went off to college and came back for Thanksgiving brandishing a full beard and the longest curly red hair imaginable. However, by Christmas he looked like a Buddhist monk completely shaved. His look goes with his personality, and you never know what your going to get, but it's going to put a smile on your face. Over the three summers of the ETG, DTZ has added so much to this group. He went from being the youngest runner, to the seasoned veteran; which helped to inspire the new youth in the likes of Hugh Jackson, Stephan Bolger, Alex Milentis and many other high school kids that come out to run with us. It's kind of ironic he helped the younger guys because he continued into high school running because of former runners like coach Blosser of North Side. Dan started running in 6Th grade because his older cousin ran, and he was pursued by Blosser to come out his Freshman year. He did, but as most runners know its all about experience. DTZ had pre-race traditions (like eating at Fazoli's the night before a race, drinking two Gatorade's the night before, running an exact number of strides during warm-up, and jamming to Van Halen's "Running With the Devil" or "Right Now") , but as he developed he learned he didn't need them to be fast. As a matter of fact he stated, "My only superstition now is convincing my self I don't have any superstitions." Dan is going to school to be a history teacher, and it shows in his character and what he stands for in life. This running socialite will encourage runners of all ages for years to come with the many stories he has gathered in life. I'm pretty sure those people will walk away with smiles, too.

Back-up: It's All About Choices

2005-11-15T14:47:00.000-05:00

Thursday, October 20
It's All About Choices, You Pick and Choose

If your ever at the Ball State University atrium in the morning (or anywhere near that campus period), then you run the risk of seeing the Atrium Bandit, aka Mitch Novy. Mitch Novy, a former Railroader from the Garrett region, is one of the most intense individuals a person can meet. He has a mindset like no other with determination to strive for greatness in all aspects of his life, whether it be running, telecommunications, or life in general.
"You don't let up, if you do then you aren't living," was one of the first ideas that came from Mitch during our conversation. It's no surprise that he's seen his time dip under the 27 minute barrier for the 8k and he also bubbles the 33's with a 34:02 for the 10k. With his determination, it's not hard to believe how far he came from his high school days where he had a serious medical ailment during his senior year. That ailment put Mitch on a Blues Brothers Esq mission, because he felt horrible for letting his team down at the Regional cross-country meet. If he would have run his normal time, they would have made it out; but alas the infection caused major problems. So, Mitch picked himself up and knew he had a lot to prove. Where most runners stop and call it quits, his relentless pursuit of success kept him trucking on. He's so mindset that I doubt many people could out kick him in the final meters of any race if they are next to him.
His intensity carries over to other aspects of his life, for example his love for baseball and the New York Yankee's. Super fan or Die hard aren't even the words to describe his zest for life. A big portion of this new found intensity comes from his youth and growing up with his dad. His dad coached cross-country for 14 years, yet he never coached Mitch, just encouraged him to be great. His dad took steps to create the Mitch of today by taking him to the cross course and having him do a 2 mile run to see if he would like to run in middle school. He ran it and was tired, but he showed up to practice a few days later and rocked everyone. Their team went on to win the tri-county meet, too. Mitch's friends also play an important roll in keeping his positive outlook alive and well. His buddy Blake has a similar philosophy on life and it helps to surround yourself with people who can make you better.
Like the article states, "It's All About Choices, You Pick and You Choose." Mitch just so happens to be one of those people who chooses to be great, intense, and relentless in everything he does.