I love it when our runners begin to think their way through a season. It rocks when it's obvious that they are absorbing all that is being taught to them. I love it when they pick up the "why" ... as in why we are training the way we are, or why we pick the the races we do. It's easy to sometimes get lulled into "just running" and giving little thought to all the rest that goes into making us better athletes and competitors. Cross country is soooo much more than "just running."
This came to my mind when I came across this description of the elite runner's routine, written by Lauren Fleshmen, one of America's top 5,000 meter runners and Olympic hopeful. Read it. Notice just how many factors and people are involved in getting Lauren to the starting line ready to roll.
Though not all of what she does at the world-class level would apply to you, what does?
We're not "just running..."
One of the longest held records in HS track and field fell finally, as Jeff Nelson's 8:36 for a full 2 miles (not the shorter 3200 meters race) was crushed by German Fernandez. Watch this historic race here! This guy is AMAZING! Be inspired.
Last season we tried to think about and act upon helping others within the larger community. Our "shoe drive" netted over 200 pairs of used shoes which we donated to the homeless of Los Angeles. We raised over $2,000 toward the digging of drinking wells in Africa through BloodWater:Mission.
I came across this quote regarding our charity from the famed English writer, CS Lewis (writer of The Chronicles of Narnia among many other works). It kind of hit me betwee the eyes, as I realized that I've got a long way to go to get to that place in my charity, my giving.
Think of these words as we approach another season and another opportunity to give to others:
“If our expenditure on comforts, luxuries, amusements, etc., is up to the standard common among those with the same income as our own, we are probably giving away too little.
If our charities do not at all pinch or hamper us, I should say they are too small. There ought to be things we should like to do and cannot do because our charities expenditure excludes them.” - C.S. Lewis
I got an email yesterday from Morgan Sjogren, (class of '05) whom I wrote about a couple of posts ago (see "M&M"). She wrote me describing her two races at the NAIA National Championships, and as any coach would want to know, she took the time to describe the races as they unfolded. Very cool!
What was really neat though about reading the account was to see so clearly how her experience and knowledge played a role in her performance. As you read it, notice how she had a strategy going in, how she practiced patience, how she relied on her preparation, how she overcame spills and racing "alone" and how, through it all, she came through with a couple of very good races. Learn from what she writes ... and yes, I got permission from her to post this !
Before the 10k my only instructions from Coach Scott were to run how I feel, so i just planned to go with my gut instinct. I had actually had a chronically tight calf that week and had to take a few days off prior to the meet, which i do not like at all! The first 2 laps were on my Pr pace(84/85) but then 3 girls took off (A D1 All-American and 2 Kenyans)! I decided to sit in the pack until I felt ready to go. The pace slowed enough that I used it to rest for my move. When we hit an even slower lap with 3.5 miles to go I decided to make a surge. No one went with me so I decided to keep pushing on my own. It was tough to run that much of the race by myself, but because I trained and raced alone so much this season I knew this would be my best plan-and it worked! Even though I was really stoked I had to focus on recovering for my next 2races as soon as I finished. This included and ice bath at midnight!
The next day during the 5k prelim I fell in a 3 girl pile-up. This bumped me back to last place way off the front pack. fortunately I have fallen enough in my career to stay calm and gradually move up. I ended up fourth and auto-qualifying for the final. Unfortunately I didn't have anough gas in my tank for the final. I got boxed in and missed the big break away. I ended up running the whole race by myself back in 12th, but eventually working my way up to 8th and scoring a point for the team! It was tough,but it really motivates me to do even better next year!
Congratulations to this year's top scholar, one of our own for the last two seasons, Jeff Lin! 4.gazillion GPA!
It's always neat as a coach to see athletes move on to compete at the next level. Though it doesn't happen a lot, it's really cool when it does happen! Then, when those who do move on, actually stick it out and succeed, well, truly awesome!
Two of our recent grads have been competing for Cal State San Marcos (north of San Diego) under the guidance of 1984 and 1988 Olmpian and former US record holder in the mile, Coach Steve Scott. Monica Valenzuela (class of '07) and Morgan Sjogren ('05) are the M&M I'm referring to!
Word has come that the two have now qualified to compete in the NAIA National Championships this next week in St. Louis, Missouri! Monika is a part of the San Marcos 4x400 squad, and Morgan has qualified in both the 5K and the 10K ... with, according to the last reports, a 10K PR that enters her as one of the favorites to win the whole thing!
What makes this story even sweeter, is that I can distinctly remember each of their years at King. Both girls found levels of success as varsity athletes in cross country and track. But both would also say their years here were frustrating ... filled with injuries and illnesses, enough setbacks to temper the enthusiasm they gained from their progress. They had the setbacks that come with sports.
But they are both testimonies of perseverence ... the ability to "keep on keepin' on." Now in their college years, they are enjoying the fruit of hard work ... and time ... and consistency ... and effort ... and not giving up.
How sweet is that reward! Great job Monika and Morgan! Thanks for not giving up on your gift and finding a way to succeed. We'll be looking forward to seeing the results from Nationals!
You have got to watch this video. It's about 8 minutes, but it's incredible!! Team work wins baby!!!! Wait till about six minutes in and you'll be amazed!
Summary: Lions catch baby buffalo for lunch. Crocodile tries to steal lunch. Team of buffalo comes back ... "not on our field you nasty lions!" Watch what happens to "lunch" and the Lions!
Next time you feel like you're "lunch" for some mean team, call out the teammates!
I was thinking the other day about my days in elementary school. Though recess was always a beloved time, it held it's share of dangers and demons too. Like when we would line up to "pick teams" for dodgeball or baseball or whatever. I dreaded those times.
Let's just say I wasn't a Michael Jordan or Derek Jeter. I had all the desire of the best of them, but when it came to raw talent, well, I must have been in another line when God handed out the eye-hand-coordination thingy.
Anyway, it was always a good day when I didn't get picked last. Somehow, to be chosen by the "studs" somewhere in the middle of the line of desperate little kids was a victory. In my 9 year old mind, I had qualified for something special. Without ever being told by my playground idols, I had made it! I was going to Hollywood, baby!!!!
Qualified. Made the cut. These are things that make up every athletic endeavor, whether it be third-grade dodgeball or the PGA tour on Friday afternoon, or track and field on Thursday night. Athletes lace on the shoes to find out if they qualify.
We had 7 distance kids qualify for CIF ... one boy named Charlie and six girls. (I'm calling the group this week "Charlie's Angels.") Yea, they groaned, but I'm stickin' with it. I think it's funny! (Maybe it's because I'm the only one that can remember the seventies).
Anyhoo, it's neat to see this group who worked hard all season find satisfaction in qualifying for a track meet that limits who's invited. They had to work hard, but they also had to perform to a certain level on a given day. Not easy! But they did it, and on they go to the races. For a few, there are harbored goals of turning this Saturday's races into another qualifying effort, targeting the opportunity to be counted among the top 9 runners in their event in the entire 120-school division!
Of course, qualification rounds also means some are left behind. But you know, that's ok too. Being picked at the end of the line as often as I did back in the day, though un-fun (is that a word?) at the time, I see now that it added a sense of character to my life and even to this very day skews my view of things in a better direction. So it's not all bad.
Makes you want to work harder to make the cut next time around.
Our unofficial motto of King Distance running is "The Race is On!" The meaning of it seems simple enough; when the gun goes off, you better not delay. Get going. Don't dilly-dally. Stall and you'll be left behind.
But have you given thought to how to race? Here are some tips from one of America's best 5K runners, Tim Broe:
1. Understand your body better. As you train, pay attention to how your body feels at different points of the practice. Memorize those feelings, so that when you get to that point in the race, you recognize it and know it. Fewer surprises mean better performances.
2. Visualize a race in workouts. The mind is a powerful thing. If I had a buck for every talented runner I've coached who couldn't race well because they harbored mental doubts about their ability to race, well, I'd have enough for dinner! While training, know why you're doing the workout you're doing. Understand how it simulates what will come in a race. Then, while practicing, let your mind imagine that it actually is the race. Mentally, you've raced several times a week before you physically have to go out and do it.
3. Get focused well before race time. Broe says: "Too many runners, especially high schoolers, take a 'whatever' attitude, fooling around and talking and only start to focus a minute or two before the race. That's too late."
4. Think about where you're going to be in the race. Knowing a bit about your competition (staying up on http://www.dyestatcal.com/ is a good way) allows you to find the proper place you belong in the field. Most of won't lead or win, so prepare by understanding where you should be.
5. Don't predetermine your finish place. This is a killer! If you think you'll get beat, you probably will. If you think you're going to win and then don't, you're fried! Go back to #4 and have a PLAN for the race, knowing that the ultimate goal of the race is to beat as many people as you can. After the gun, do the best you can!
I like come from behind victories. Or even come from behind runners up. Or even come from behind 10th places.
It doesn't really matter to me what place the person comes in, it's just so inspiring when people make come backs. Maybe it's because they are improbable, impossible, incredible.
Larissa Davis has been the Queen of comebacks at King. Whether it be injuries, grades or other issues, it seems like the story line of her four years of running at King High has been one of set back followed by come back.
Saturday at the IE's she showed she's back again. Slowed at the start of the season by a nasty fight with bronchitis, she lost the little conditioning she had and had to start over ... again. An injury in September took out her XC season. Though she doesn't run the hurdles, she could give a clinic on technique. Hurdles? She gets them.
There were no hurdles in her path on Saturday except the self made ones of doubt, fear and unsustainable pain. But those seemed small and insignificant as for eight laps the talented senior floated along the track. In fourth place, then third, then second, then to the lead and to the win. It wasn't her fastest time ever, but it was the fastest of the season for her and showed us all again the strength of character that makes up someone who refuses to give up and walk away.
May we all find the will to come back from whatever difficulty life throws our way. Need a "how to manual" when your time comes? Call Larissa. She's got a copy she can give you.
I like seeing stuff from Mammoth -- maybe it's because I've been there to run so many times that I feel like I know it. Maybe it's just because videos like this one bring to mind some great personal running memories.
Deena Kastor's an inspiration too... she was the elite woman in The Spirit of the Marathon a bunch of us watched back in January.
Enjoy!
