McMillanElite :: Training Blog
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Entry #72
Week of October 27, 2008
by Paige Higgins
Well it's been a great last few weeks. My marathon at Chicago went really well. I was happy that four months of total dedication to the sport I love came together that day. It was invaluable to me to have the support of my family, who came out to cheer. Greg, Tracy and Angus made the trip out as well for Bri and I. Angus is the greatest traveling almost-one-year-old I have ever seen. Such a happy kid! It was really nice having him there the morning of the marathon. I had so many things running through my head. Then I saw Angus, just chillin’ in his stroller, looking a bit like "why the hell am I up so early?" but taking it like the rockstar he is (he actually is a rockstar, I just finished making his guitar for his Halloween costume!).
Anyway I would like to thank everyone and especially my family, Greg and Tracy for coming out and cheering for me not only in the marathon, but for the past four months. You guys are the best and none of this would even be close to possible without your love and support.
So after a pretty long trip home (It took about 5 hours longer than expected, but I was just so darn happy nothing could've ruined my day) we all were happy to be back in our hidden haven of Flagstaff. I took some time to enjoy sleeping in, eating cake, drinking wine, and enjoying not running for a few days. My body on the other hand didn't appreciate it; I got sick. No worries though, Rob and I had Vegas to take on!
Now when Vegas comes to mind I can imagine it is followed by words like: gambling, dancing. "Classic Vegas" is not my style. Rob and I did it "Paige style." We went to three of the most fabulous shows I have ever seen: La Reve, The Phantom Spectacular, and Mystere. They were all such beautiful displays of what the human body can express and achieve. La Reve took my breathe away. We stayed out late finding amazing food (I still dream about the chocolate cake we ordered the last night), looking at the beautiful architecture and lights of the city, and just enjoying each other's company. I had a blast dressing up trying to look pretty for Rob (thanks for the dresses Linz!!!) and holding his hand. We didn't spend one penny on gambling. It was one of the best trips and most memorable times I have ever had.
I'm now getting back into the swing of things, excited for what is to come, thoroughly satisfied with my down time. I get to cheer on my teammates as they really start to get fit and ready for their big races. Once again thank you to all the people who love, support and care about me. Like Greg said, "this is the first step"… I'm excited and ready to see what's to come!
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Entry #71
Week of October 20, 2008
by Giliat Ghebray
Hello world. This is my second installment out here in Flagstaff. Things have been going pretty well for me training and racing wise. I am averaging more miles per week than I ever have and I feel very little fatigue. Greg's training methods have been strengthening my aerobic capacity at an amazing rate and I am eager to see what the future will bring.
My first race some weeks back was an 8k competition down in Tucson, Arizona. I placed second there to Brett and ran a personal best. I just couldn't believe I could run my first race of the year at such a quality rate. The second event was a 5k race over in Santa Monica, California. After leading much of the early stages I placed second and ran a road PR. Although slightly disappointed by my result I still came away with a sense of achievement.
I am already way past where I was this time last year - a period of running I considered to be my best. I am happy my athletic endeavors have been going well so far and hope to continue to race at a high quality. The only hitch I have found in life out here is my job situation. It's hard coming from a strong job market back in the Bay Area to one not so steady in Flagstaff. I am sure I will figure something out hopefully in the near future. Well, that is it for now and I hope to continue to make my family and friends proud as I continue to scale the steep mountain of athletic success.
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Entry #70
Week of October 20, 2008
by Trina Painter
Routines
There is something about having a routine in your life that brings order and peace. Most people whether they admit it or not function better under a regular routine. From infants to teenagers to distance runners, it is beneficial to all. It has now been several months since the new athletes have arrived in Flagstaff to join the team. Everyone seems to have settled nicely into the rhythm and routine of our weekly training of distance runs, core and circuit workouts, steady states, leg speed workouts, long runs and even our weekly team meetings.
The Beginning and the End
While I do feel like my own life has more of a routine now, it is still a bit hectic as I work with two teams: my high school cross country team and the McMillan Elite team. This past week the regular season ended for the high school runners with a meet in Holbrook, Arizona on a gorgeous fall day. The varsity squad will compete in the regional meet this coming Saturday. I am hopeful that both the boy's and girl's teams will qualify to move on to the State Meet, November 8th in Phoenix to battle for team titles.
While it is the end of the season for my high school team, it is the beginning of the racing season for the Elite team. Almost everyone has raced recently with great results. It is encouraging and fun to see the team running so strong off of our fall training. Impressive running at the Great South 10 mile Run in England this weekend where Martin Fagan took 2nd in 46:58 and Andrew Carlson was 6th in 48:08. One of our goals is to have top ten finishes in all of the races that we compete in and so far we're accomplishing that this year!
Most of the team is now preparing for a cross country race in San Diego in November. In December, we are sending a full men's team, for the first time, and Lindsay Allen and Becky Guyette to Spokane, WA for the USATF Club XC Nationals. Paige Higgins and Brianna Torres are finishing their marathon recovery phase and are anxious to get back to their regular training programs again. We hope to field a full women's team next year at USATF Club XC Nationals!
Racing Bug
Watching everyone else take off to race recently, I even got the racing bug this month. I convinced my family to make a quick trip to Tucson with me two weeks ago so I could race in the Carondelet Get Moving 10 miler. David, Hannah and Chloe even got in on the action and participated in the 5k. I was happy with my race, as I was able to pull off the win, but I wished that my legs had felt better during the race. At my age, (42), I am just happy to be able to still race and do well sometimes (editor's note: Trina is too modest; she's still got plenty of kick and competitive fire in her)!
adidas Visit
This past week we also had Eron Osterhaus and Scott Schilter from Adidas in town for a few days. They ran with the team and did very well with the altitude. They also showed us the current and new line of shoes. They did a great job explaining all of the technology that goes into each model and answered all of our questions. It was an amazing and in depth presentation that got all of us thinking about the shoes that we wear. Even as professional runners we all learned so much about our most important piece of equipment, our shoes, and how they impact our training and racing. It is crucial that you are wearing the right type of shoe for your running form for optimal performance and injury prevention. Keep an eye out for some of the new Adidas shoes to be unveiled in the next few months; your feet are in for a treat! We are so grateful for Adidas, their commitment to McMillan Elite and to producing the best shoes for everyone from beginners to professional runners.
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Team Dinner
After the shoe presentation the whole group made our way downtown to Big Foot BBQ for a delicious team dinner. My girls enjoyed eating peanuts and tossing the shells on the floor, while the adults enjoyed the scrumptious fried okra, sweet potato fries and BBQ. The entertainment for the evening was provided by Angus as we watched him eat his first pickle!
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Entry #69
Week of October 13, 2008
by Becky Guyette
Today I fly back home. The past four months has been the longest that I have been away from the Treasure Valley in the last 11 years. I am imagining it will feel surreal to be there as a visitor and see all the changes.
Living in Flagstaff can sometimes have an unreal feeling as well, like I am living in a parallel universe or on a vacation in running paradise. I love the trails, team, and Flag but the cliché 'living a dream' really seems to accurately describe my feelings.
Thinking back to the way I lived in Boise I always had someone to help take care of me whether it be my family who would always be there (even if it meant coming to jump my car after I accidentally left the lights on...again), or a roommate who did the cooking (most likely out of fear of the house burning down), or friends who supported and understood my Becky ways. When I left I questioned how I was even going to survive and deal with not having my network of loved ones around.
Having to depend more upon myself in Flag has helped me grow in a lot of ways and I feel as though I am maturing as both a person and a runner. I find myself seeking ways to learn things I have always wanted to know, taking more responsibility for myself, and working towards achieving personal goals.
I have Paige and Lindsay to thank for a lot of my growth; both have been role models in different ways, probably unknowingly. I respect Paige's discipline, and Lindsay's constant awareness. Not to mention they are both amazing cooks, which inspires me to try harder because normally what they are eating looks a lot better than what I have made for myself.
My abilities as a runner are developing by learning how to listen to my own body and doing what is best for me. I really appreciate the encouragement and patience that I have received from Greg and Trina in workouts as they try to help me raise awareness and figure how to take control of my running.
There are still times when I mess up and do something that is completely 'Becky' and I feel frustrated at myself but all I can do is take responsibility and focus on improving.
It is amazing how steadily change transpires if we continue to try to better ourselves. I think those transformations are what is helping McMillan Elite excel; everyday as a whole we are steadily building our bodies and focusing on improving. There is a lot of excitement and pride on McMillan Elite as the team continues to progress and have some stellar races. This weekend the team will all be rooting for Martin and Andrew Carlson (making his McMillan Elite debut) racing in England.
When I came to McMillan Elite it was to make advances in my running career and everyday I live and work towards that dream no matter how unreal it feels. Getting to go back home to family and friends is going to be wonderful because I miss them and without their support and encouragement I never would have made it here (I probably would have burned to death while trying to cook pasta, or froze in a parking lot because my car battery was dead).
So thank you for all of those years of taking care of and loving me. I am very excited to come to visit and hear about all the things that have happened since I left and share stories about my new home and team. Hopefully I won't be the only one noticing changes.
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Entry #68
Week of October 13, 2008
by Ian Burrell
A lot has happened since my last blog. Running-wise, our team has been pretty impressive this fall. Highlighting the performances have been Trent and Paige with their huge marathon results. Having seen the training they've put in, it was nice to see them have some well-deserved success. Although the marathoners have taken most of the spotlight this month, there are plenty of other runners on the team that are having a good October. The 5k/10k group dominated a Tucson road race two weeks ago, and also competed well in a 5k in Santa Monica this past weekend. They have had excellent, consistent workouts throughout the fall and their success should come as no surprise. Lastly, our teammate Cele definitely deserves some credit for earning top ten finishes in his last two US Championships and qualifying for the 2012 Olympic Marathon Trials. As you can see, the bar has been set pretty high.
As for my own running, we decided to use October as a training month. August and September were filled with a lot of racing and traveling, so this month is being used to establish a solid base. This base phase has been characterized by hard long runs on Saturday and Steady State workouts on Wednesday, both of which have been the most difficult things to get used to since joining the team. However, with running, the training you like the least is usually the best for you, so I just concentrate on keeping my head down and improving every week.
In my personal life, one big aspect has changed since the summer - I'm married. So far, everything has been great. The food is good, and my new roommate is much better looking than any of my previous ones. Joking aside, it's hard to imagine how I would be able to pursue my running career without her. She has done so much for me in the way of support, encouragement, and providing an outlet for when running sucks. I definitely owe her some thanks. I would also like to thank my parents for the support they have given me throughout the years. Without my family, none of my athletic accomplishments would have been possible.
That's about all I can tell you about what's been happening in Flagstaff. We are building more and more momentum with every successful race this fall, and by the looks of everything right now, we should be able to ride that momentum into the track season and beyond.
Week of October 6, 2008
by Trent Briney
Hi all,
An exciting last two weeks here in the mountains. Oct. 5th weekend we had practically everyone racing somewhere in America and beyond. Then, as to not let us get a breath, we sent Paige and Brianna to Chicago on Oct. 12th for some racing and we got to follow results of some of the fast USA people who were selected for the world half-marathon team. Our teammate Ian Burrell narrowly missed being on that team and would have represented well. And, some of my old training mates finished well on the ladies side.
All this and my mind hasn't settled down from the good step forward my training has been taking over the last 6 months. Piece by piece I have shed some unfit weight, toned up my core section, and rebuilt the necessary components of my mileage and intensity of running to start to test my body out again.
Marathon Test Oct. 5th - Twin Cities Marathon
I started quite a ways back during the race and slowly moved up starting at about 4 miles into the race. I made a surge to get in with a group so that I didn't have to run alone into the wind. Then, I got tired for a couple miles. I settled in with that group and felt a little better until we started to push again. That was tough until we started to catch the line of people ahead of us and we got into a rhythm of running in our small pack of 4. And, to my amazement we could still see the leaders who were about 1 minute up on us. So, I was starting to get some positive feedback. Slowly we continued to catch people and by 15 miles I declared the chase on. I wanted to hold a small bit in reserve for the last 6 miles, 4 of which were uphill. But, I set out to start my race at that point. Slowly, but surely I would catch the next runner and be able to see another one or two up the road. As, I continued to get the positive feedback, I asked someone what place I was in. 13th they said. Ah man, 3 more people to catch to get top 10. Back to work...Okay, now I'm in 10th. Well, what happens if I get caught? Then I'm 11th and the goal is top 10. Gotta catch 9th. Okay, 8th is up there. And, now I can see 7th and 6th, my two training buddies from Flagstaff. Keep going. And, after that I was just pushing to not get caught by anyone as I didn't think I could catch 5th who was more than a minute up the road with 2 miles to go. Keep pushing, keep working, keep going. And, just then we take this downhill by this awesome looking church in downtown St. Paul, just before the finish. Oh, that downhill hurt because the legs had been cramping for half the race with the wetness sitting on cold legs being the culprit. Almost all the runners were having cramping issues. I knew then that I would have more trouble walking after this marathon than previous ones. I could finally see the clock. 2:19 something. If I could get under 2:20...Kick with 400 to go with cramping legs but a smile as I had reached my top 10 goal and had a chance to go back under 2:20:00 for the marathon. I made it 2:19:56-7 and 6th place.
Oct. 5th in the Twin Cities of Minneapolis and St. Paul was a good test. It was a checkmark to see how I was doing. I needed to know that I had the mental fight that it takes to last a full 26 miles of effort and I needed to know that my body could handle it. The answer was yes, I could. I ran my second fastest marathon to date in conditions that were not optimum. It was 42-48 degrees and it rained perty much the entire race including some sections of pouring rain. To add to the rain we had some wind that varied from usually mild to a moderate push. So, to get to my second fastest marathon in those conditions gave me a great checkmark on my progress. I say progress because I had a downturn in my running the previous couple years and moved out to Flagstaff to have a re-birth of my running. I knew all the progress wouldn't come at once but I needed to see some progress. I got great feedback. The body is so much better/healthier than it was before the move. The transition to a new coach with coach Greg has proven itself. And, the fitness is again improving.
That was the story of my marathon. I also wanted to say I was proud of my teammate Cele Rodriguez in his debut. He went into the race with intent to win and made the move to go after the win. He came up a little shy and slowed a bit late in the race but handled himself well all weekend, showing professionalism and heart all in one. He had been kicking my butt in training and was somewhat disappointed. But, I was most impressed by how he continued to treat everyone well and act professionally and upbeat, taking the positive and looking to the future. Good show, my man! The mark of a champion.
We also had some good performances from the rest of the team training under Coach Greg as the fall racing season began the weekend of Oct. 5th with some speedy 8k's in Tuscon, a good half marathon in Europe for Martin and now with PaigeMo's 7 minute PR in Chicago Oct. 12th.
Trent
I've been lucky because my instructors and my coaches have all been really supportive of what I'm trying to accomplish. Greg and Tracy have been great, encouraging me as an athlete and as a person. Jordan and Andrew C. even volunteered to star in one of my films. So it's a good feeling to know my friends are behind me on this.
I'm ready to go back to Chicago where I ran my first marathon and qualified for the Olympic Trials two years ago. Coming off of last week's races, where the team did so well, it just makes me that much more excited to race. I'm looking forward to lining up at the start next to my buddy Paige. It feels like we've been through so much. We've logged many a mile over the trails in Flagstaff and it feels like I've known her for much longer than four months. Thinking about the starting line, I'm not nervous because I know Paige will be right there. Just like in long runs. Just like in workouts. We've done the work. Now all we can do, is all we can do.
Later. Brianna.
The best part is that I have an even bigger pool of athletes to train with from when I left. There is now a big group to meet with everyday and we all help push each other so we can achieve our goals whether it's a 5km in the summer or a fall marathon. The old adage of you only get what you put in has really sunk in and I am excited to get back into full training up here at 7,000 feet.
The best part about being back in Flagstaff is the routine. I have been away for the whole summer, travelling to lots of different races and it feels good to have taken a break now and come back here and get back into way of things with the team. Meeting at eight in the morning everyday sets the day up nicely to get enough rest, do circuits and core, a second run and then go to work. Don't get me wrong, I love being back in Scotland and running on the track circuit but I feel so much more at home now that I am back in Flagstaff.
We are getting into an exciting time for the team as everybody has been up here training for a while now and the racing season is starting to kick off. Almost the whole team is away racing this weekend leaving only a few of us to anxiously wait for the results to come in. This is the other great part of having a team dynamic, we motivate each other with our results. If one person does well, we all feed off of that and get excited to race again.
Good luck to all the team that are running this weekend and to any of you out there reading this who have races coming up.
Lemon
I've been here for almost 2 months now, watching my teammates dominate workouts and put in the miles, so I know they're ready. As for me, I've put in 3 consecutive weeks of more mileage than I've ever done before, so while I'm a little worn out, I know it will soon pay off. That's the beauty of running, you get what you give and patience is the name of the game. I can say that now because of all my teammates and their constant advice and encouragement. Whenever I get down they are right there to pick me back up and remind me of all the positives, which I tend to easily overlook. Paige reminds me that it will all come together and that this is a building process, Becky is always cheery no matter what and Brett is Mr. Patience himself. With this great supporting cast I know I can stick through the rough times and will come out on top.
In other news, we had a great team meeting and dinner on Monday. Complete with Trina's motivational speech, Tracy's top-notch pasta bake, and a giddy Angus smiling the entire evening. It's great to be able to sit down with the team in a context outside of running and just relax. I've also been working with Tracy's environmental consulting business, which has been a superb experience for me and will be a valuable asset in my career after running. I've also been helping out in the new store Brett mentioned in his blog. 'Local Color' just opened up in downtown this past weekend and we had a great time setting up the store and now working there, which I've found is a great way to relax after a long run or workout. It's always nice to be able to take your mind off of running every once in a while. We sell prints and lots Flagstaff gear - mugs, shirts, books, you name it, we probably have it. By now my family should know what to expect this coming holiday season.
That's about it up here, be sure to look for us in coming results and thanks for all the support!
Lindsay is starting to hit her rhythm. It always takes a month or two for athletes to feel okay up here. It's one thing for me to tell athletes that but it's another to experience as a high level athlete. I appreciate how hard it is mentally to struggle when first arriving at altitude and building to new levels of training. Fortuntately, Lindsay is mature enough to live through this period and I think we'll see more and more great workouts from her. Her week this week, pretty much mirrors Brett's who was posted earlier. Some leg turnover strides on Monday and a fartlek on Wednesday leading in the race on Sunday. The runs listed are the primary runs for each day and he will add doubles to achieve her mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 60-70 |
As for my training, things have pretty much started where I left off last year. I've been able to consistently run more miles than I ever have and my workouts are already as fast as my fastest ones last year. I haven't raced yet, but this is not from lack of motivation. Seeing Ian and Cele already doing their thing has had me fired up for days now. I feel like their results have translated into momentum for myself and for the entire team. When you see the people you train with putting on performances like that, it's hard not to think you are going to do the same thing. Luckily, many of us will have a chance to put this momentum to the test very soon. This coming weekend we will have people running all over the country, from a little 8k in Tucson to the U.S. men's marathon championship in the Twin Cities. This is exciting stuff as we head into the thick of the fall racing season, and hopefully we can continue to build momentum for each other all the way into the winter.
Life outside of running is going very well right now too. Let me say that it is great having Lindsay up here now. Life is so much simpler now that she lives about 10 houses down from me, so instead of a phone call, I can just walk down there and talk to her in person. Also, the printshop that I work for just opened a new shop right in the heart of downtown and I think it is really going to be a hit. We are going to focus on more artsy stuff instead of boring old blueprints (sorry dad) and we are going to sell a bunch of cool Flagstaff merchandise too. I fully expect to be a millionaire come January, but I guess we'll just have to wait and see! Last but not least, I have to say hi to the fam. Lia, this shout out is for you because I know you think you don't get enough credit in my writings. Tazzy and Wicket say hi.
Thanks.
BG
Brett and I seem to just fit. I respect him. He respects me. We have very open communication lines and together, I think we have been able to create the best training to help him develop. This fall, we are following the "if it ain't broke, don't fix it" model. Last year was successful so we're just advancing and tweaking this fall's base training. This particular week is unique in that we are doing a 'fitness check' by racing a local (if you can call Tucson local) road race. He'll race an 8K which usually has some Tucson-based Kenyans in it. Our expectations are just to test the wheels. Get an idea of where he is during his base training and most importantly, break up the training so mentally he doesn't get tired. The runs listed are the primary runs for each day and he will add doubles to achieve her mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 70-80 |
Or hanging around early 20-somethings all the time who didn't just have babies and are fit and trim?! I'm working on the fit and trim part. Angus and I are now doing a mom & baby exercise class in beautiful Buffalo Park - Stroller Strides! I am shocked at how sore I am sometimes - it is quite a workout! The first time I went I thought "why do I want to work out around all of these crying babies?" (not Angus, of course...:-)). But you know, there is a nice camaraderie that has developed amongst the moms, and I find myself now confident to ask questions about being a new parent to the other women rather than just searching for answers or support on the internet. It's nice. Plus (leading into my second constant), I think the team gets a kick out of seeing all of us moms and babies in strollers when they do their Wednesday workouts at Buffalo Park!
Team: Everything with the team has been exciting so far. It is incredible how we've essentially doubled in size this summer. We finally became complete last week with the return of Lemon. Everyone is here now, and it is wild to see the team runs - such a big group. However, with the training underway another emotion arrives as well - race anxiety. Not them - me! I get so nervous when they race! I want them to do so well, for themselves, for the team, for Greg. Of course, they do as well. In the past I traveled to races as often as I could but that decreased somewhat this year with the pregnancy and the baby. Now I am forced to endure restless nights and early morning searches of the message boards, waiting for the first word of results (the downside of living in the west!). Luckily, the U.S. 5K Championship race started at 11:15am east coast time this past Sunday, so we got to sleep in a bit (great race, Ian!). This is just the team - how in the world will I be if/when Angus competes in sports?!
Food: Finally, food. I am a self-admitted foodie. I love food - preparing it, eating it, sharing the experience with others (this surprises my mother who claims I hardly knew how to boil water growing up). One of the things I love about the team is the group dinners. Sometimes we do potluck, but other times I just make the whole meal because I love thinking through the menu and striving to prepare a meal that is healthy, fresh and nutritionally well balanced for them (there may also be some deep-seated control issues popping up here...). However, this has become more challenging as the team has grown. The menu options change when you go from feeding 8-10 athletes to feeding 20-25! So, as I prepare for another team dinner next week, I am making a request to all those who read our blog: if you have a good main meal recipe to serve a group, please pass it along! Remember the criteria above: healthy, fresh and nutritionally well balanced (carbs, protein, fat). You can send it to me at tracy.mcmillan@pphpartners.com. I'm making dinner Monday night so any ideas are appreciated! Have a great weekend.
It is not easy to write about running when running itself is not going well. As runners, our confidence comes from recent workouts, from looking back on our logs and noting improvement from races. Without this, we must look to other sources. The other day, I watched as my teammates completed one of their final Fast Finish Long Runs in great form. As I found out, confidence in one's self can come from the achievement of others, especially those you train with day in and day out. It might seem a strange source, but as it is, it is the only one I have at the moment. I know as soon as I am healthy, I will be right back there with them and that is all the confidence I need right now.
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Outside of running, I have found the difficulty of being a single parent. My wife, Casey, traveled to Reno for a weekend conference, thus leaving me with our ten-pound fuzzy bundle of joy, Scooter. I can't complain, however, as quirky and strange as he might be, the only complaint I have is that he is like an old man with a prostate problem, it takes him forever to use the bathroom!
Tonight, I am initiating Burger Night at the Middleton residence. On the menu: Pesto Provolone Burgers with Tabouli and Black Beans. Other recent dishes have included Pesto, Potato, and Parmesan Pizza, Panko Fried Chicken and Tortilla Encrusted Tilapia. Good food is like a high-octane fuel for race cars or jets, the better your fuel, the faster you will go. And if it tastes great, then that's even better!
This past weekend, newcomer Ian Burrell posted his second top-ten USATF Championship finish in the past three weeks at the US 5k Championships in Providence, Rhode Island. Everyone else has been turning in great workouts as well and the mileage keeps coming as we all look to a great fall season.
Thanks for visiting McMillanElite.com to check up on your favorite post-collegiate team. Be sure to look for us on the roads and fields as we demonstrate our gains in fitness and continue to improve.
andrew middleton
For Middle, this is the first week in his peaking phase for the US Men's Marathon Championships. We've had a bit of a hiccup with his hamstrings so we'll likely alter this as we go based on how he's feeling. I thought I'd post what we have planned so you can at least see the idea. Monday is normally a fartlek workout but we'll likely change this to an easy run. This leg turnover workout really helps marathoners open their strides and get a little 'pop' in their stride. It also fits in with the research that states that short, intense repeats help bring an athlete to a peak. The 2K repeats are run at a faster then marathon effort which at 7,000 feet ends up being right at sea level marathon pace. I like this workout because cardiovascularly it's a strong challenge and neuromuscularly he gets more time running at his actual marathon pace. We follow this with some 200s to again bring the body to a peak as race day approaches. The long run is his final fast finish long run but the run is quite short at only 12 miles with the last half of it at marathon effort. His total volume of running has been reduced by 25% which follows the research and practical advice from coaches and athletes for tapering before a key event. The runs listed are the primary runs for each day and he will add doubles to achieve her mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 95-105 |
When I got home, I found a box filled with my big sister Shannon's homemade cookies. Then I received another package with the racers I will wear for Chicago. About an hour later Bri and I got a formal invitation to be part of the Elite field at the Chicago Marathon. Becky and Lindsay weren't home and it was probably a good thing because I think I was spastically running around the house yelling at the top of my lungs for a good 10 minutes. It was a "dream come true" phone call to say the least. I was riding off a high because the day before I was able to talk to my brother Patrick, whom I am so proud of. He is currently an Army Special Forces Infantry Officer in Germany. I laugh thinking back to when I threw a frozen Cadbury Egg at his head and almost gave him a concussion. Now he's in charge of an entire unit and I'm hoping he has a freezer full of those apparently effective little tranquilizers to keep him safe...ha. Other really fun things for the week included an absolutely delicious team pizza party courtesy of Lindsay, and talking to my Mom about the possibilities of getting my own place up here one day (Anyone who knows me could've probably bet I wouldn't have ever left Colorado, but now Flagstaff is what I think of when I think "home").
Every week I only further appreciate what I have been given and try to do my best to earn it for the runners who haven't been given this gift - runners and all athletes who have to hold down a full time job while still trying to pursue their dreams. Props to all you out there, I humbly tip my hat to you. Sorry I always end up rambling in these things, but thank you to everyone who supports this program and this team, you have given me what I only thought I could dream of...I'm doing the best I can to respect and honor this gift. This is the last blog for me before Chicago, so a special thanks to my family, friends, and teammates who have been there through it all, the good times, the injuries, my moodiness (stubborn? ME?), my quirks...all of it. My official "thank you" will physically manifest itself on October 12th. I'll be running for all of you...
Everything I have,
Paige
For Paige, we have four weeks till the Chicago Marathon on 10/12/08. We have two more weeks at full training then we begin the peaking phase. Below is what is planned for Paige. The fartlek run allows her to open her stride and avoid the marathoner's shuffle - something we've focused on this training cycle. The goal pace run allows us to 'groove' marathon effort and will be performed on the 1.1 mile paved loop where Jordan and the tracksters performed their tempo interval marker workout. Her fitness is already built so we don't have to chase fitness. Rather, we have to refine her fitness to make race pace feel easier and easier in these final few weeks. The athletes focus on running as relaxed as possible at pace. The long run is her final big fast finish long run (Fast Finish Long Run Article on McMillanRunning.com). Again, our goal will be to practice marathon effort and get comfortable with it. The runs listed are the primary runs for each day and she will add doubles to achieve her mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 130-140 |
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He is a looker! Finally a good-looking kid with the last name of Horn! Good job and congratulations Jesse and Tiffany.
Running has been going great even though I have been sick. I've kept up the miles and have had the most consistent base training in my life. It is easy to run that much and that fast when you have the guys that I train with. Everyone has their days and it shows, but it's good when you're in the hurt having the boys pull you through a run or a workout. Things are looking good for the runners in Flagstaff; everyone from the McMillanElite group to the local runners that we run with on Thursdays and the runners at NAU.
I just want to say thanks to everyone that has helped me and the rest of the team through our individual journeys as runners, as members of McMillanElite, to becoming the best that the United States can offer. Thanks Jesse, Zordon and the rest of the U.S. military for giving me the opportunity to chase after my dreams of becoming an Olympian!
Jordan is in the midst of his base phase and if you've visited this website over the last year, you will notice a familiar pattern in his training. We include a weekly leg speed session (Monday) to work on leg turnover and good form. The strides are not fast but controlled and never leave the athletes feeling anaerobic or out of breath. While we usually include a weekly steady state run on Wednesdays, this week is a test week so we'll run tempo intervals around a 1.1 mile paved, loop at 7,300 feet. This marker workout will be repeated 3 times throughout the fall to track the runners progress. The tempo intervals are to be run at a fast but controlled effort but the athlete should never be straining. We'll record the times then compare them to future workouts. The long run is steady and just to build the endurance. The runs listed are the primary runs for each day and he will add doubles to achieve his mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 90-100 |
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There's something about the cooler weather that seems to spark an energetic friskiness and playfulness in everyone from my dog, Samson, to the kids at the elementary school to the McMillan Elite runners. This morning was a perfect example of that. The team did two different workouts this morning: a fartlek workout at Buffalo Park or 2k repeats on Trina's Loop. Overall, they all had great workouts and felt really good today. The temperature was perfect, the wind was still and they were fast. The marathoners are putting the final touches on their training before Twin Cities and Chicago while the rest of the team is building towards some fall road races and Club Cross Country Nationals.
The majority of the team moved their long runs to Friday in order to put in some major community service hours at The Peaks XC Invite on Saturday. There were over 1,200 high school runners and 51 teams from Arizona and Gallup, NM that competed in six races followed by two college races. It was a true example of the elite running community of Flagstaff coming together to serve the local community and give a little back to the sport. McMillan Elite was out in full force helping with parking, finish line, trail bike for each race, course marshals and overall encouragers and cheerleaders. Mike Smith did a fabulous job as the announcer, Alvina Begay helped sell t-shirts, Dr. Jack Daniels, Alicia Shay, Phil Wharton and Vince Sherry also were present cheering and lending a hand where needed. Adidas also sent some great gear to award the top finishers in each race. Thank you to everyone who came out, helped and cheered!
As I mentioned before, I have been here for over a month and loved every trail and run we have done. Being away from the team atmosphere for over two years has made me realize the benefits of training with other runners. McMillan Elite has a group of runners who push each other thus creating an optimal training environment. I'm excited for things to come, and if the 20k is a indication of the racing season ahead for the other guys in the group we will be a TEAM to be dealt with.
For your reading enjoyment click here:
http://www.dyestatcal.com/cele
The Week Ahead |
For Cele, we are in the final few weeks before his debut marathon - the Twin Cities Marathon on 10/5/08. We have two more weeks at full training then we begin the peaking phase. Below is what is planned for Cele. The fartlek run allows him to open his stride and avoid the marathoner's shuffle. The pace is fast but not as fast as would be used during 5K or 10K training. It's more like a tempo run effort than an all-out VO2max workout. The tempo intervals (2,000m AKA 2Ks) are a high level lactate threshold workout. The pace he will run comes from the McMillan Running Calculator and then we adjust it for 7,000 feet altitude. While the fartlek is performed on a dirt road, the tempo intervals will be performed on Trina's loop - a 1.1 mile paved loop where he can continue to break in his marathon shoes, singlet, shorts, socks, etc. The long run is the last long, steady run and the goal is distance and time on the feet. Pace is not a concern but just that his is out there for a long, long time. This will give him the muscular endurance to withstand racing 26.2 miles. The runs listed are the primary runs for each day and he will add doubles to achieve his mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 130-140 |
On Monday half of our team went to race in the New Haven 20k Championships and I felt like a part of me was racing with them. I was so excited to have them all compete because I see the dedication that each one of them lives every day. I have seen the choices they have made and the hard work they have put into pursuing their passion for running. We came out with some awesome performances with Cele, Ian and Paige all placing in the top 10!
Running can be a lonely sport but having encouragement during the tough times and people to celebrate with in the great times are an exceptional experience. It is exciting to have the team starting to compete as we move forward into the racing season with marathons just around the corner for some, and others with their focus set on championship races, or testing out new territories. Everyone is working so hard and while it is the individuals that make up McMillan Elite there is a pack behind each of our lone wolves helping us towards success and I feel so thankful and lucky to be a part of it.
As for the job search, I just got hired at Home Depot but haven't actually started yet, although I'm pretty eager to start working, mainly because my funds are beginning to vanish. One thing that I noticed about being up here at 7000 ft. is that you really have to respect the altitude, while my regular aerobic runs have gotten much easier to handle, my workouts haven't been the greatest. I think it's mostly due to trying to run with the guys rather than paying attention to my body and the effort given during the beginning of the workouts. I'm more accustomed to starting a workout at a slightly conservative pace and then progressively notching the pace down, whereas here, they start out at around the goal pace and I think by doing that, in conjunction with the altitude, it puts my legs into shock, making it difficult for them to recover and pretty much ruins the rest of my workout. After talking with Greg about it, we felt that maybe trying to get a more substantial warm up before the workout might serve me better. Meaning, I should try and be more thorough with my stretching and do more strides to get the lungs open a bit before I start.
Other than that jazz, everything else has been all gravy. My roommates are cool, they don't get mad at me when I play Call of Duty hours on end. The weather has been pretty nice so far, not too much rain, although the thunder storms here are way cool. And I really enjoy hanging out with the rest of the team, it's like being in one big happy family, where everyone is overly fit and no one is opposed to nap time.
Before I go, I'd like to devote the rest of this blog to thank everyone that has helped me get to this point, either financially or emotionally. I want to thank my parents for being so supportive and understanding of my decision to do this, without them there's no way that I could've kept up the training needed while still trying to make ends meet financially. All other relatives and siblings that continue to cheer me on in my chase for glory. Gary Towne, Tyler Graff, Vern Ruiz, and Steven Springhorn, for helping me grow and develop as a runner and a person. Foot Pursuit, for helping me out with gear and travel during my time out of college. P-Boi and Scotty, for being great training partners. All the runners, guys and gals, on the Chico State X-country and track team. Liz, for putting up with all the days that I might have been cranky due to the higher mileage weeks and understanding why I chose to move here. And last but not least, Erin, my sister and biggest fan.
See ya,
-Charlie
I've been settled into Flag for almost two weeks now; two weeks defined by one main thing - the Olympics. On any given evening there is a group of us huddled around the TV to see if Phelps will actually win the gold, or by how much Bolt will break the world record, not to mention checking the results of teammates and Flag-based athletes like Martin Fagan and Andrew Lemoncello.
In addition to watching the Olympics, we have been running quite a bit. Unfortunately, my adjustment to the altitude is taking a bit longer than average, so Greg and I have agreed to take it slowly my first few weeks. And once the Olympics are over I'm not sure what life will be like. Perhaps it will involve sufficient sleep and discussion of non-athletic related topics - who knows. All I know is that this week has been a blast and I'm excited to take on the challenge and lifestyle of professional running.
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These first few weeks have been pretty standard, moving into the new Mountain house (which is such a nice place, thanks Trina), getting adjusted to the training schedule, and settling in with the new team and community here in Flag have eaten up just about all of my time. So far I've been really impressed with all of the places we've run, and am very excited about the amount of great areas to train. I sure won't be getting bored with the scenery anytime soon that's for sure.
Being able to not only watch the Olympics over the last few weeks, but also see athletes that I know and have even lived with get to compete on the highest stage has been a huge inspiration to get rolling and really start training hard again. The nightly broadcasts from China have definitely added to the competitive fire and will continue to help me to chase my goals while I train up here in the mountains.
While friends perform on the biggest stage half a world away, it's "make it work time" here on the mountain (and yes I am a huge Project Runway fan). Friday about half the team participated in physiological testing through the High Altitude Training Center, administered by Jack Daniels (only half the team because the treadmill broke during Jordan's test. We've all had fun teasing Jordan about but it really wasn't his fault. No, really it wasn't). I felt so lucky to be Jack Daniel's lab rat. Jack is great to be around because any attribute that would be a disadvantage in running, Jack knows of an exception because he's tested so many runners over the years. We were all a little nervous for the test since none of us had taken it before. But Jack was very calming, explained everything to us and answered all of our questions. It'll be a great benchmark for our fitness and it will also give us a better indication of training paces at altitude. He explained it is less about the numbers and more about doing the best you can with what you've got.
Lindsay arrived this week bringing the womens team up to four girls. Lindsay is a great addition to the team. I've gotten to know her over the past year when she would come to visit and I was really happy when she decided to join our team. Now I have three unique, intelligent, talented women that I am happy to call my teammates.
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Paige and I are super excited to start racing in a few weeks at the New Haven 20k championships and then Chicago Marathon. It's been great having Paige to do all this arduous training with. The training is so rigorous and I'd be lying if I said I didn't like that a bit. But when it gets to be a grind, knowing that someone is right there next to you working just as hard as you are, and pushing you to be better and tougher, doesn't necessarily make the work easier, but it makes it worthwhile. That's what Paige does for me. That's what my teammates and coaches do for me. They give this work a little more purpose and meaning. And they make me laugh. What more could I ask for?
Alright. I'm going to bed. I'm exhausted.
Brianna
I made the decision to move to Flagstaff back in May of this year. After finishing a subpar 5000 meter race at the Stanford Cardinal Invitational I called up Greg and discussed my athletic dreams. This was followed up by a visit in which I was immediately taken aback by the endless amount of great trails available in Flag. I let Greg know of my deep desire to improve my running and we both agreed that joining the McMillan Elite would be a beneficial move.
Since moving out to Flagstaff I have been able to train with a great team of people. The runners on the team all have a positive outlook for themselves as well as for the team as a whole. Throughout my running career I have had trouble finding people to train with - an issue that was quickly resolved on my first training run out in Flag. I am very excited to be surrounded by great runners who meet together nearly every day to get in workouts. I know that I have made the right decision in moving out to a new area to better myself as both a runner and a person. I am excited to get out and race as I continue to increase my mileage and rev up my fitness.
I can't wait to put on my adidas uniform and represent the McMillan Elite to my fullest potential. I am sure this is going to be a great year with lots of ups and hopefully very few downs. I just want to extend a thank you to Greg, Adidas, and the Flagstaff community as a whole for making my transition here go very smoothly.
In spite of all my never ending list of the things that need to be done, I still manage to find time to watch the Olympics in the evenings. There’s nothing quite like the Olympic Games. I love watching the intensity and high level of athleticism in all the sports. I admit, I don’t normally watch sports like badminton or wrestling, but in the Olympics even these sports manage to capture my attention and keep me up late to see the results. As I watch the events, I sometimes find myself deep in thought where my own Olympic dream is hidden away. Even though it’s been twelve years (1996) since my last Olympic Trials, there is something so special and intense about the quest to make the Olympic Team that it never dies. It rarely shows itself anymore, but being around the McMillan athletes and watching the Games awakens my dream more frequently these days.
Every time I watch the Opening Ceremonies, it always brings a tear to my eye. It brings me back to the last time I came so close to making the team and the intense emotion that you feel at the end of that pursuit. I participated in four Olympic Trials during my running career and dedicated my life to the pursuit of that dream. It is something in me that I really only share with the few other athletes that have chosen the same path. I can still visualize myself marching in the Opening Ceremonies. I can see myself in the USA uniform and on the starting line with the best in the world. I can feel the energy of the crowds, but soon realize it’s still just my dream. I came close to making the Olympic Team twice having one of the fastest times going into the Trials, but placing a disappointing 5th (1992) and 6th (1996) in the 10k finals.
As I watch the Games and realized in my own career, so many of the medals and top spots are determined by fractions of points and seconds. What sets one athlete above the other at that level I ask myself at the end of each competition? Did they train harder? Were they blessed with a genetically superior body? Did they have a better coach? Are they mentally stronger than the others? Are they driven by hardship or emotional passion that has changed their life? What sets them apart when most of the others are all training just as hard?
These are the questions that we also examine in Flagstaff each day that we prepare to train as a team. Greg, Tracy and I discuss what it takes to make a champion often. The entire McMillan Elite Team is set up to give the athletes every advantage that they need in order to succeed and become a Champion and an Olympian. We train at both high and low altitude with purpose. While we do a lot of workouts together, we also modify workouts for each athlete when needed to personalize and optimize their training. We have a “Professional Athlete Series” to further develop and prepare the athletes for their careers in sports. We do physiological and blood testing to monitor their training and find any areas that need attention. We do core workouts and drills to focus on ancillary training and become stronger and more efficient. We carefully choose races that fit into the four year plan for each athlete. We offer housing, travel, massage and health insurance financial assistance, to allow the runners to focus on their training and get the proper rest and recovery it takes to move to the next level.
We strive to provide the best training environment for the athletes to help them reach their potential and make an Olympic Team. We focus on the details that we feel will make the difference and put them on the podium. In the end, I realize that part of my role at McMillan Elite is to pass on my experience to both feed my own Olympic dream and help the dreams of the younger athletes become reality. Whether we realize it or not, we all share this intimate and emotional dream with each other. We have a special bond of suffering and an unspoken understanding of each other and the choices we make in our lives. We share the “Olympic Dream” that many desire, but few are willing to pursue and dedicate their lives to. It gives me goose bumps and makes my heart beat faster when I watch the different athletes push through the pain of an intense workout, run a personal best, make sacrifices both large and small each day for their training and move closer to our Olympic dream. When I watch the athletes competing in Bejing, I am reminded why both these young athletes and I chose this path. Why they are delaying their careers, moving to Flagstaff and physically pushing themselves to the limit and beyond. It is the pure and simple pursuit of being an Olympian that both pushes and pulls one to train harder and longer day in and day out. Be sure to watch as two of our own compete in the Bejing Games, Andrew Lemoncello in the steeplechase and Martin Fagan in the marathon.
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Anyway, here is an example of some of the McMillan marathon training that I did this last week with my marathon teammates Andrew Middleton (Middle) and Celedonio Rodriguez (Cele). Cele just arrived in the last week or two and has been an energetic joke teller during some of the longer runs, in addition to being a fit and talented newcomer to the team. One of his jokes involved us listening to a really long joke where the point was that 2 out of 3 people like cheerios over pancakes. They must not have been the pancakes from Café Espress in Flagstaff. The other point was that we were ridiculous enough to listen to the whole joke. The joke was on us! Needless to say, 20 minutes of a run were completed during the telling of the joke.
The training…
130 miles (Highest for me in quite a while…1-2 years or so)
Monday AM - We’ve been meeting as a team at the track on NAU’s campus. Everyone has different workouts, but we start together. I was to do 1 min on 1min off fartleks, but I asked Greg if 400 meters on, with equivalent time rest(70-75 seconds) off would be okay. I ran for 45 minutes before getting back to the track and switched to flats and started my workout. Cele and Middle were doing different things because I have an upcoming race on the 17th and they don’t have one for a couple weeks. I started in 72’s and sped up to 68’s by the end. I mentally struggled a good bit today but toughed out 14 repeats before going for a warmdown and totaling 14-15 miles on the morning.
Monday PM - CORE workout at Greg’s house at 5:00pm. and then I ran home 5-6 miles. The body and mind were toast, so I jogged. Cele ran with me, but then sped up.
Mileage: 20
Tuesday AM - Cooper 2 to Cooper 1 to Bri’s and up Shultz to Ft. Valley Trails to FS Rd. up 5 min and back the same way. Ran by myself after starting with the others. Very easy, but legs feel tired/beatup. MUST SLEEP MORE and BE MORE MONKLIKE. J 12+ miles.
Tuesday PM - After Work - easy cheesy on Shultz Pass from 2nd parking lot-by myself. 4 miles. Monday eve. and Tuesday I was worried about Wednesday morning workout and how I needed to run faster than my 400’s on Monday. Mentally challenging 2 days.
Mileage: 16
Wednesday AM - NAU track 3w/u, 4w/d, 10 by 800 meters. YASSO 800’s Supposed to be equivalent rest at sea level but we took 3 min. rest because of the altitude. This workout is sometimes a good predictor of what you can run in the marathon. I was worried that my 71 avg. on Monday would not fare well today. But, sometime Tuesday I decided that I was going to compete with my teammates on number 1 and see what happens from there. Our first repeat was 2:20 and I felt okay so it helped me to relax into the workout from there. Middle, Cele and I took turns leading. Cele was up and ran 2:17, then me 2:19, 2:19, 2:19, 2:17, 2:17, 2:15, 2:13, 2:11. So, average was about 2:16 for the workout predicting a 2:16 marathon. Again, it’s a prediction workout and just gives an estimate. But, I was relieved that my Monday workout was just an off day after running a hard long run on the previous Saturday. I was overworried when I should have realized I was just fatigued still on Monday. So, I had more rest by Wednesday and I had 2 teammates to run with. Both had helped me feel better about todays efforts than Mondays. 15+ miles
Wednesday PM - Did some leg exercises at the Wharton Health Experience, www.whartonperformance.com and then ran home for my second run. 5.5 miles After the run the team headed to Greg’s house for our weekly Mon/Wed. core workout.
Mileage: 20.5
Thursday AM - Bagel Run w/ Niko(Suny-Cortland) and Harlen(NAU runner). Ran very easy-legs quite tired. Ft. Tuthill up the FS Rd. and back. The bagel run starts at Biff’s Bagels every week at 8:00a.m. It’s a community run where many of the locals and elites come to do a little bit of a social run. 12 miles
Thursday PM - Baderville, just toward the Grand Canyon on the way out of Flagstaff. I went elk hunting….well sorta. I hit the trails in search of elk, who frequent the area but as dusk fell I decided I no longer wanted to be running through the woods just in case a band of coyotes or a startled elk wanted to make me their play toy. I headed back to the roads and a coyote poked his head out of a culvert(those metal things the water goes through under the road). Very nice temperature tonight, peaceful run. 5+ miles
Mileage: 17
Friday AM - Moderate first 43 minutes, easy second 43 minutes. Cool trail area from Campbell Mesa out to Fisher Point. Ran mostly with Cele and Middle as the others had less mileage today. Body fatigue a bit after 75 minutes of running. One of my favorite places to run in Flagstaff as 20 minutes in there is a canyon descent and ascent of 5 minutes with good scenery. Once you are past that you run along the Walnut Canyon rim. Walnut canyon is a state historic park with Indian heritage and preserved cave dwellings.
Friday PM - 6.5 Miles exploring the forest trails below Snowbowl, elevation 9000 feet. We ran down from 9000 to 7000 with the last bit turning into a hike after we had run for 45-50 minutes. With Cele, Rob Krar, and Ben (from Edinboro, DII school).
Mileage: 19
Saturday AM - LONG RUN. Supposed to be 12 miles then 6-8 race effort, which up here is 5:20-5:40 pace on a loop near Greg’s house. Felt good until we hit the race effort stuff. Cele and Middle were doing really good and I had to make a stop for the bathroom. I ran a couple miles at 6:00 pace or so and then shut it down. I marked it up as a bad day and figured I would get in a solid effort next weekend at the Americas Finest City Half Marathon while Cele and Middle were here in Flagstaff going for a long slow run. Plus, my last couple long runs had been real solid. Just switch the workout one week. 19.5 miles
Saturday PM - not really supposed to run but wanted to get the mileage above 130 so I went for an easy 4.5 miles with 2 of the Pennsylvania 12, as the Flagstaff locals refer to them. 12 college runner kids in a house near Greg’s that came to Flagstaff for some summer training for July and August.
Mileage: 24
Sunday AM - Home to MOUNTAIN Rd. guys house to Ft. Valley trails and up rd. 11 minutes or so then back down to 180 and back to my house. Kept it easy to moderate with Cele. 75 minutes or so.
Sunday PM - with Ryan Mulcahy from Suny-Geneseo in the Cheshire neighborhood. Felt perty decent. Temperature was cool again from the rain.
Mileage:13.5
As summer is getting ready to end, and fall is coming we are polishing off the marathon training with a couple more high mileage weeks and starting to work on marathon race pace training and getting fast. I’ve been working on base and mileage for a good number of months as well as getting my core and past injury areas sured up. So, now it is time for the fun stuff, racing.
Fortunately the next weekend was the European Cup in Annecy, France where I knew a tactical affair would be on the cards. After a well-judged run I managed to pull a few places back on the last lap and get third with Great Britain winning the team title. That again got my head back into the right frame before I hit another two races over the next week, winning them both.
So...(breathe!).... after four races in sixteen days I had a couple of weeks to get my body ready for the Olympic Trials. Everything went very well with my confidence sky high and my legs feeling great. I traveled down to the trials knowing I was going to do well and felt very relaxed. As I was running I felt very easy and was ready to for a hard kick. Unfortunately visions of the previous years race came into my head where I kicked from 500m to go and winning by a good margin. I tried this again but after coming over the last water jump the dreaded lactic kicked in. I got over the last hurdle, still leading but I had just towed two of my rivals along with me and they took inspiration from my body slowing up and came flying by. Well, the leader did. With one meter to go my former team mate from FSU used a sprint type dip to beat me by 0.05 and push me out of the first two automatic qualifying places. It didn't hit me right away that I had just screwed myself out of the Olympics but once I was sitting in drug testing and fellow competitors were filling out their kit forms it sunk in....HARD. I was tearing up and I hardly said a word for the next two days.
The guys that beat me weren't going to the games because they hadn't achieved the A standard time but I had. The stipulations of selection were a top two placing in the trials and the achievement of at least two A standards. My only hope was to run fast enough before the next weekend and try to convince the selectors that I had just messed up. The only race available was the Paris Golden League which I assumed was almost impossible to get into. It turned out that this wasn’t the case as my agent called me on my way to spend some time at the Adidas headquarters in Germany that I would be running there three days later. I quickly realized that this was my opportunity to prove something to the selectors and prepared myself to run fast. Standing on the start line in Paris was a great feeling as I knew I could run fast and all the disappointment that I gone through the previous week had really helped focus my mind on what needed to be achieved. That was crucial as my race became more of a time trial than anything else as I was left to run on my own after the lead pack moved away on the third lap. I had got into a good rhythm and managed to run perfect splits and a one second PR but more importantly I was two seconds inside the qualifying time. I was happy but couldn’t celebrate as I still didn’t know if it was enough to secure my spot in Beijing. Luckily I got the call the next morning giving me the nod to run in the Olympics so I spent the next hour and about forty dollars calling friends and family.
So that brings us to the present day where I am in the holding camp in Macau, South China with the rest of the team before we head into the village three days before our individual events. Training has gone well and I really looking forward to competing in the Bird Cage stadium. My race on the sixteenth is going to be the biggest moment and opportunity of my life so be sure that I am not going to leave anything on the track. I am looking forward to catching up to my house mate and fellow Greg-coached athlete, Martin Fagan, once I get to the village and maybe taking in some other sports such as beach volleyball or synchronized swimming! As good as this summer has been traveling around Europe and racing a lot, I am looking forward to getting back home to Flagstaff and training with all the new team members who have joined since I left at the end of May. Sorry this was a long blog but its been quite a full summer!
Click here to read all of Andrew Lemoncello's Blogs
First, thank you all for being great people. We always said that we didn't just want talented runners; we wanted talented runners who are good people and I think we achieved success in that regard. I can't think of a better group of folks to spend my days with and I'm always proud as you head out to races because I know that no matter how the event goes the race will enjoy having you because of your good spirits. You make promoting the team easy, and make our lives fun.
Secondly, thank you for being understanding and helpful in so many ways as Greg and I took on the challenge of becoming parents this year. From the minute Angus arrived in our lives you've greeted him with smiles and laughter and he is such a good-natured little boy because of his daily experiences with all of you.
Finally, thank you for your patience, support and participation as the team has developed over the past year or so. Obviously you can't have a running team without athletes but you've all contributed so much more than just your race performances over this period of time. In so many ways, we couldn't do this without you.
Some people wonder what motivated Greg and I to form this team. There are so many reasons, too many to list in this blog, but each day I am around the team I am reminded of the most important one. It is a labor of love, and I truly love my new extended family—all of the members of McMillanElite.
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Entry #46
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While Martin and Andrew are chasing their Olympic dream, the rest of us are at different stages in our training. Most of the 5k/10k group is coming back from a break and working to build the miles back up. The marathon group is in the heart of their training, and in the past month, they have probably logged more miles than I have put on my car. They are all looking exceptionally strong in workouts and should have solid performances in their fall marathons. In addition, there are about 4/5 McMillanElite athletes that have not yet arrived in Flagstaff. It's shaping up to be a great fall and hopefully an even better spring.
Personally, the decision to join McMillanElite was all about getting back to the roots. I was born and raised in Colorado, and after spending five years at the University of Georgia, I was anxious to get back out west, back to altitude, and back to the norm. The amount of trails in and around Flagstaff is staggering, and I couldn't be more pleased with my decision to join the team. So far, the runs have been a little more intense than I'm used to. With so many talented runners, there is always someone who feels good and wants to push the pace. It's fun knowing that if I just hang on to the other guys, I will be able to get into the best shape of my life. This is the most optimistic I have ever been about an upcoming season. I honestly feel that Flagstaff and the McMillan team create an ideal atmosphere for anyone who takes running seriously. By the time you read this, I will have already finished my first race as a McMillanElite athlete. I run Saturday at the "prestigious" Colorado Springs Classic 10k (I needed to get some things from home and hopefully the earnings from this race can finance the gas). At the very least, we'll see what kind of shape I'm in.
[NOTE: Ian won the Colorado Springs Classic 10k this past weekend in his personal record time for the course]
Greg posted in his last blog "there is something in the air;" he couldn't be more spot on. I really came to realize that during last week's long run at A-1. Greg and Tracy were at every few miles with our bottles waiting, which on a long run is more cherished than gold. The girls started out a little before the boys so we wouldn't be so stretched out this time. We did an out and back, then another few miles to add on as needed. Bri, Becky and I were going at a really strong pace and feeding well off each other. It's a great dynamic, because in the course of 22 miles, you are going to feel good and bad at different points. If we ever get separated, it's not competitive, it's a positive push. More of a "do you wanna come?" or a "good job, keep on rolling!" Anyway, Becky showed us how tough she is by running with Bri and I her entire run, even though she's only been here a week. As the boys passed us, they gave us a "good job" and we returned the encouragement. It felt effortless, and at mile 22 I was still pumped and wanted to go more. The support makes all the difference in the world. Such an amazing team, everyone is here to help each other. I am thoroughly looking forward to getting my butt kicked this week on the Chevron Hills by Bri, she's awesome at them and pushes me more than I could ever do alone.
I would also like to make a shout out to two unofficial members of our team, Angus (Greg and Tracy's son) and Courtney (Ian's fiance). Courtney has come out to all the long runs, helping us with water, encouraging us as she drives or bikes by. Even if you're feeling like crap, you just can't help but smile when you see this happy little blonde girl smiling at you as you pass by. Thanks Courtney ;)
Angus, though only five months old, is showing every single one of us up when it comes to core/circuit training. He can hold a V-up longer than anyone on the team, and he can't even crawl yet! He's always in tow at the long runs with Tracy and Greg, and as far as I know he hasn't complained once (although Tracy and Greg might argue that, I'm not there at 3am!). So thanks Angus!
O.k. this is getting too long so I'm outta here. Like Greg said, something is happening up here, something big, and as far as I'm concerned, we're going to come in like a hurricane for the Olympics and then in October…Twin Cities and Chicago better get ready!!!
In my office at work I had written on a green sticky note a quote that a friend had told me that really struck me: "The only regrets you have in life are the risks you do not take." I regretted not continuing to run. I knew in my heart there was more.
So I risked it.
I went into work (before I knew where I was going) on the day my boss was giving me a raise and put in a months notice. I subleased my apartment, moved in with a friend, and drove down to Stanford to watch the women's 10k American record be set. From there it was a month of exploration and travel to different training groups and locations to finally find home.
7am this morning, recovering from my near death experience, I went for a run in the beautiful mountain trails in Flagstaff, with a feeling of thankfulness, joy, and assuredness. My dream's more alive than ever.
Since that race, I have been on my down time, which consists of no running, but trying to stay active in some way during the day. I think this has been the hardest down time I've ever had to take because I feel like I'm the only one who's doing it. Usually you have the whole college team taking it at the same time, so it's easier to deal with the fact that you are not training, but up here, people are getting fit! It's hard for me to rationalize my time off when I hear that Trent and Middle just had a 22-mile day and they are killing all their workouts, or how Martin got in great shape in about 48 hours. I just keep telling myself that after about 50 weeks with only a few days off, I've earned 2 easy ones. So for now, I have a couple more days to fully rest up before I start the building process again. I feel like the team has gained a lot of positive momentum from this past year, and with the new additions, we have put ourselves in a position to have a big year number 2!
Brett
| Coach's Blog Week of July 14, 2008 by Greg McMillan  |
A driving force behind the resurgence of US distance running is the New York Road Runners Club. Period. While they don't publicize it often, they give several grants each year to US post-collegiate groups. Their support plays a key role in helping our runners advance to the top of the podium. We are one group that they have helped this year and without it, we could not provide the key injury prevention plan for our athletes. Extremely grateful is not a strong enough statement to express how they are directly helping our athletes. And, you can be part of it too (and get to run the 2008 ING New York City Marathon and enjoy some VIP perks as well). Here are the details from NYRRC: The New York Road Runners Champion’s Circle is an initiative by NYRR to support U.S. post-collegiate and Olympic Development training groups around the country. Your $2500 donation is directed to fund long-term development of professional USA distance runners to prepare them to compete successfully in domestic and international competition. This donation entitles you to guaranteed entry into the ING New York City Marathon 2008. For more information, please visit http://www.ingnycmarathon.org/about/champs.php If you love the sport and are looking for a way to make a direct and profound impact on our emerging elite athletes, please take part in this program. And, please pass the word along to your running friends. The more money raised, the more help for the athletes. And that, my friends, is what it's all about. Greg |
With all the miles ahead of me, I am truly thankful for the awesome training partner I have in Trent Briney. He is my Mr. Miyagi, old and wise, but deceivingly strong and fast. We have been training together daily this spring and I have learned a lot from him already. At times, Trent can get really distracted and speak of crazy adventures he would like to try, but I have been able to pull him back to reality so far. On the other hand, I can get too serious too often and Trent will put a smile on my face and keep my mind occupied for a few more miles. We might be an odd couple of sorts, but when it comes down to getting in a 15 miler on Monday morning, I have no doubt he will be by my side the whole way.
This past weekend, Brett Gotcher culminated his first year at McMillanElite with a strong race at the US Olympic Trials in Eugene, Oregon. It has been awesome to train with and watch Brett run this year. He has responded tremendously to Greg’s training and this next year will really be his time to shine.
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Andrew Lemoncello |
Andrew Lemoncello has also been competing well as of late. In dominant fashion, Lemon has swept his past two races in Europe and even finished third at the European Cup in France. His times are right on schedule and he is poised to a take a top showing at his Olympic Trials for the Steeplechase coming up on July 13th. To top it all off, Lemon is currently gracing the track and field world with his image on the front of Athletics Weekly.
Every four years I eagerly wait for track and field to be in the spotlight. Even as a kid, I understood the significance of the Olympic Games. When my cousin accidently unplugged the TV during Michael Johnson’s record breaking performance in the 200m back in 1996 I nearly broke down. Thankfully, they replayed the blazing 19.32-second race several times thereafter and I was able to experience the amazing performance. In my mind, there is no single spectacle of the human experience more poignant and concentrated than the Olympics. Four years is really not that long to wait, especially for something so meaningful. So be sure to make time in your schedule next month for what will be more dramatic than any Law & Order episode, more magical than any U2 concert, more suspenseful than a buzzer beater at the Final Four and more meaningful than any Superbowl, World Cup or Wimbledon Championship combined.
Beijing
08.08.08
middle
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Angus in his Texas attire |
Middle is back from his honeymoon. And we're all happy he and Casey are here full-time. Greg and Tracy hosted a Texas-themed Flagstaff wedding party for them with all the fixin's (as I imagine they say in Texas, yeah? no?): bar-b-que, baked beans, desserts, etc. Anyway, you get the picture. It was a good time and I left stuffed.
Now I have a regular training partner in Paige Higgins and that's pretty nice. We seem to compliment each other well. Since she's trained alone for so long, she's had to be very focused. So she brings that to practice. It's nice to have a sense of purpose injected into my runs while still being able to talk and enjoy the training. Paige helps to keep me mindful of the pace since I can very easily get lost in the beautiful scenery of Flagstaff. And I think I help keep her a little calmer and relaxed as well. A good balance. We both have our sights set on the Chicago Marathon so it's nice to be training with someone who knows exactly what you're going through day in and day out.
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Mount Elden Peak - 9,300 ft. |
Paige, Middle, Trent and I are the fall marathon crew and we had one of our marathon-specific training runs up Mt. Elden. I've heard about epic runs and people forging the 10k course from top to bottom, to reach the peak at 9300 ft. No problem. Yeah right. I could barely sleep the night before. The run was very hard, but not necessarily because we were pressing, but because we climbed 2600 ft. I felt a huge sense of accomplishment when I reached the top and the view was amazing.
So things are in full-swing here in Flagstaff. Thursday bagel runs have resumed. Our running population keeps fluctuating as runners leave in prep for the Trials and Olympics and others arrive to move here or do summer training stints. The nice thing is that the tone is set for a friendly, relaxed atmosphere and that seems to keep everyone happy and training well. Well I'm off to dinner. Paige is making some potpies that I am very much looking forward to and then tomorrow it's back to the grindstone. I can't wait.
ADJUSTMENTS
So far the biggest shock to my system is the altitude and the sun. Today we started my first phase getting prepared and ready for Chicago. We started practice at 8:30, which is late for me. I usually get up no later than 6am to start a run because I'm not the greatest in the heat (I guess for our long run saturday I was covered in white salty sweat when I got in...I didn't get to see cause by the time I got home it was all about shower and eating!!). Bri and I went out for an 80-90 min run, and by the end I was dizzy and thought I might black out. It was so weird, because my legs felt fine, but the sun up here is sooooo strong it gets to you. I got a little burned on Saturday's long run as well, so I was a little smarter today and hit up the 45 SPF!!! I think I've got about a gallon of water/powerade in me now and feel much better. I gotta recover here soon so I can go out and get in another 30 mins this afternoon, then come home to make dinner for the team. Sara Mitchell (who is staying with us for month during a break in her PhD studies) and I are trying to impress. We're making Chicken Curry Crepes. We want to start off with a good impression, but it got a little expensive so next time it's going to be spaghetti!! ha
Anyway, today was a little hard, but I have really good days as well. Yesterday I ran my favorite run thus far, it's on Schultz Pass road. It's a dirt road that goes up until you want to go down or until your legs decide they're not going up anymore!! The key of 7000 ft I've discovered (the HARD WAY!!) is to start off slow and build into it. If you start out at regular pace, you feel like crap after about 10 minutes and spend the rest of the run trying to recover. I've been stupid a few times to say the least but when I'm smart and I head up Schultz, I feel like a rockstar. Then, when I turn around I try to open up my gate and pick it up a bit. I want to shout out to Bri right now because Greg said the otherday I was "half stepping" her. I want to apologize and thank Bri for being so patient with me, I'm not used to running with people. I'll get better at it, I promise!!
SETTLING INTO LIFE AS A PROFESSIONAL RUNNER
Outside of running, I'm really enjoying just getting to know the town, getting to know my team, and reading a book or napping with my cat Boston sleeping on my stomach. Right now I'm reading "Lone Survivor", a book about Navy SEALS. My brother just left for Germany for the Army, and I love the comraderie the soldiers speak of. There are things in there that inspire me when I run. It's about strength, toughness, and a deep desire within to be something bigger than yourself. It's also about never leaving someone behind, to grow and work together, push each other and help one another in all situations, no matter what. Anyway, we've got an amazing view outside our front window and there's just an amazing sense of peace and relaxation. I miss my friends and family in Denver, but I couldn't be more happy or more grateful to be in the situation I'm in. It's hard, it hurts, and I've got a lot to learn, and that's exactly the way I wanted it to be!!! I'm so pumped and excited to see what my team and myself as a runner will do this upcoming year. But I promise we've got something special going on up here. You can feel it!!!
TTFN-
Paige
| Coach's Blog Week of June 2, 2008 by Greg McMillan |
Things are hopping. We've added two more female athletes to our roster - welcome Paige and Becky! (We'll have photos and bios up for them as soon as Middle returns from his honeymoon.) Lemon is doing well and looking forward to more European races. Martin is in full swing getting ready for the Olympics and Trent is finding his stride as we head into summer. Bri is back to full training after her break post-Trials and Michelle will now take her break and then return to join the women for our summer/fall campaign. Brett, Jordan and Hanlon headed to the Jim Bush Meet in LA and came away with 2 PRs. We knew it would be a time trial and it was. I'm proud of them for working together, taking turns leading, and for Brett and Jordan to come away with PRs. |
This past weekend was an experience that will never be forgotten. On Thursday, May 22nd, Greg and I began our adventure to Ottawa. The first flight was very bumpy and the second flight Greg felt that he was in the private jet that we plan on purchasing. So if anyone has any connections or wants to make a donation that would be fully appreciated! We are thinking approximately an 18 seater, leather interior, and flight attendants catering to our needs. We can dream right?
After settling into the hotel, Greg and I went for a run along the river, admiring the architecture along the way. There was one museum that caught our eye. The top of the museum looked like either lava bubbles or mushrooms, we couldn't decide.To finish the rest of a great run, we had a police escort clearing the way for us. It was pretty funny. We did all of our runs along this river, each day seeing something different.
Sunday morning at 5 am I began to get ready for the race. Stretching to the American Top 32 on the radio, which was pretty awesome, especially that we were in Canada and that there was actual music on that early. Everything felt right leading up to the starting line. The gun went off and I knew I was really going to have focus on the pace. Right before 3k, I got pooped on by a seagull. It was probably the most disgusting thing that has happened to me, it went on my tanktop and in my hair. Now that I look back and think about it, it's actually pretty funny.
The entire race I never felt that the pace was easy, we were up and down with our splits, but the course was hillier than people cared to mention. At the halfway mark the pacemakers stopped and I knew that I needed to stay positive or else it would all fall apart. In the end, my legs just didn't have that spark in them and I felt for most of the race that I was dragging them. I finished, not the outcome that I wanted, but I guess my body wasn't ready yet for that pace and especially with only 6 weeks of training under my belt. But, I'm proud because I did the best I could. We went for it but I just didn't have enough time to prepare.
I really want to thank Greg for everything that he did for me. Riding the bike on those long runs, pacing me on workout days, putting up with all of my trash talk before workouts, even though he kicked my butt that day at Buffalo Park, it makes the runs more interesting right? Also wanted to say congratulations to Andrew Lemoncello for a great race and to Andrew Middleton who is getting married this weekend!!!
It is really such an exciting time for our group right now with everybody feeding off each other, just writing it all down reminds me of how lucky I am to be able to train with these guys and ladies day in and day out. Keep watching for more big results in the coming weeks! I also have to give a huge shout-out to the ladies of Flagstaff high school for bringing home an Arizona State title in the 4 X 400 relay last weekend to close out an absolutely amazing weekend where they did great in just about every event....well except maybe for laser tag, but that's another story.
It is also an exciting time to be in Flagstaff in general as summer is getting into full swing. The weather has been really nice on a daily basis, which is such a relief after we endured a pretty harsh winter. I am especially pumped for this summer because I have never had a full Flag summer, although I got a little taste of it when I first came last year. I'm told by everyone that has lived in Flagstaff for a while that it is really the best time of the year here and how there is just so much to do. I'm really looking forward to getting out there and exploring the area. I'm also getting tired of beating up on Trent in Wii golf and would rather demolish him in the real thing. Unfortunately I'm writing this entry from back in Michigan where I'm home on a quick family visit, so while the Deuce is quite nice right now as well I can't wait to get back to Flag and get the summer going.
Well anyway I'll keep it short this week, it is track season so there's no time to waste reading an overly long blog entry. I'll wrap it up with a few good luck wishes for the upcoming weeks, first of all to Lemon as he heads off the dominate the European steeple scene and also to my boys Frank and LT at NCAA Regionals (and then of course at Nationals.) Good luck guys, and good luck to all of our readers out there….keep training hard, having fun and keep on reading for more big things from McMillanElite in the future!
THE SEASON
So far, this season has been a blast. I’ve got to go back to my old stomping grounds twice and ran personal bests both times, and I even got to run a fun little 1500 down in San Diego. I told myself coming into the season that I just wanted to keep progressing, even if it meant just a little at a time. It’s really hard to be patient when some of your peers are running huge PR's and are getting Olympic A standards, but I can see Greg’s vision and I understand that my best years may be down the road a bit. My other goal coming into this season was to make the Olympic Trials. I think, with my time, it may be a long shot, but I’m not going to lose hope just yet. Now we just have to play the waiting game…
FUN STUFF
Even though I was feeling a little off this week, my friends and teammates were able to bring some fun into my life. On Tuesday night we hosted a BBQ at our house to bring everyone together one more time before people started to head out all over the world. Middle cued up some great burgers and the horseshoe pits got a lot of action. We said goodbye to Jordan on Thursday as he headed home for a race or two, and then Hanlon headed out on Friday for a little stint back in the Ace Deuce. Lemon and I will be traveling to New York soon for the Healthy Kidney 10k and then he leaves for London right after that where he will continue his run at the UK Olympic team. Probably the biggest departure of all will be Middle’s in another week or two, where he will head home to marry his lovely fiancée. After the wedding and a nice little honeymoon at some exotic destination, Middle will return, but will no longer be in the Cooper house. It’s going to be a sad day when he moves the last of his stuff out of his room. Even though he’s only moving about 5 houses down from us, we’re still going to miss him dearly. We love you Middle!!
THANK YOU
I also want to take this time to give a big thank you to all the people that are sponsoring our group. It’s really cool to know that people believe in us and want us to succeed and that they will lend us all the support we need to get to the top. With adidas providing us with everything from gear to housing, the New York Road Runners giving us funding for massage therapy, and local people like Phil Wharton and Austin Baillie of Wharton Performance and the Center for High Altitude Training, we are living a distance runner’s dream!! And of course, we can’t forget the man with the plan, Greg McMillan, who coaches us for free and puts up with our antics on a daily basis. Thank you everyone!!
That’s all for this week. Hopefully we’ll have some exciting results to update you with in the coming weeks!
Pitchin' Shoes
The Cooper House has a penchant for fun around the house to fill the void between runs and workouts. Last fall it was ping-pong and Guitar Hero. Not long after, the Wii kept us occupied.
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Around February it was a ten-foot sledding hill in the front yard. This time around, Jordan Horn, assisted by three cups of delicious Café Espress coffee, got the ball rolling on the next backyard project. Jittery Jordan came through with a horseshoe pit of professional standards. Similar to the Top Gun beach volleyball scene, we have begun to form 2v2 games, which provide more excitement to the game. It's nice to hang out in the backyard pitchin' shoes with my teammates, especially since the weather has been great.
New Benefits
We are very fortunate at McMillanElite to have the sponsors and coaches who provide us with all the tools necessary to perform well. This past week our new benefits package was announced. It has been amazing to be a part of this developing group and it just keeps getting better. Coming out of college it is hard to imagine there would be a group that would meet all the needs of a post-collegiate distance runner. Greg and Tracy have poured their lives into this team; in less than a year an amazing training group was formed and all the resources have been provided. Our sponsors have also been amazing to trust us in our vision and help us toward our goals. adidas, McMillan Running Company, New York Road Runners, the High Altitude Training Center at NAU and Wharton Performance have seen the amazing potential we have here in Flagstaff and have given tremendously in helping us pursue our goals. You can read more about the benefits here.
Love and Marriage
In less than four weeks I will be beginning a new chapter in my life. For the past five months I have been looking forward to one day. Usually that day would be a race day. However, this time around it's an occasion more important than any race I could ever run. I'll be marrying my lovely fiancée, Casey. I must thank her now for the sacrifice she has made the past ten months. Had she known we would be apart this long, she may not have let me go. But thankfully she has been, and will continue to be, my most important fan and supporter.
A Parting Word
If there were one thing I took away from my Head Coach at the Univ. of Texas, it would be this simple quote:
"Don't forget who you are, where you come from, or who you represent."
Take it as you will, but I find one can get out of it exactly what they need in just about any given situation.
Thanks for reading, now it's time to train. Be sure to check out the new videos!
One of the things that was so cool was having the women I train with in Flagstaff there. Michelle, Alvina Begay and I (the locals) had all really bonded with our new visiting training partners, Desiree Ficker, Molly Taber, Chris Lundy and Jen DeRego. Even though we all have different sponsors I felt like we were a little unit of our own, doing long runs together and hanging out. I made shirts for the aforementioned women training in Flagstaff with a big F on the front for Flagstaff in the Boston Red Sox font to give a nod to the city. We started calling ourselves Team F and we felt like a team.
The morning of the trials Michelle, Greg and I walked to the designated waiting room before they bring us out to the start on Boylston. We got in, sat down and waited for the rest of our posse. As everyone showed up, I felt more and more at ease. On the warm-up, it was so nice to have everyone together. Molly was making us laugh and we were all in good spirits. It was such a difference from my first marathon in Chicago where I was flying solo the entire time. This made me realize that this experience is so much better when shared. Sure there is the element of personal fulfillment, but when you have your friends there, it makes it so much more enjoyable. Even on the course, we had a good-sized Flagstaff contingent there. It just felt like all our people were there for us. On the bridge my friends Weldon, Robert and Bruce chanted "Bri! Bri! Bri!" really just making me laugh as I headed back towards Boylston Street. Turning that corner, down the historic finish of the Boston Marathon it was amazing to just see the streets packed with people screaming and cheering. I have never been in a race with more crowd support.
The city of Boston is incredible when it comes to supporting running. Continuing on down Boylston, the athletes run under a huge American flag big enough to cover my house. For that whole middle lap of the course, after halfway, I was literally smiling and laughing. It was such a cool experience. I was so happy that I had gotten to the half-way point and felt good, since I struggled a bit in the first half. I told myself to just get to half-way and believe I'll feel better and I did. I had prepared myself to expect to feel good and bad and know that that's part of it. I also kept repeating a line from one of my favorite movies growing up, The Neverending Story: "I will not die easily. I am a warrior". During the hard parts I wasn't so smiley, but I did keep pressing and keep trying. It wasn't as fast as I wanted to run, but I did PR so I'm happy with that. This was only my second marathon and I really feel like I've learned so much from it and can run faster.
Everyone has to sacrifice some thing to train for a marathon. Also it seems those closest to people training for a marathon end up sacrificing as well. In my case, no one sacrificed more than my best friend and husband Carlos. As an athlete himself, he understands what is necessary to succeed and supports me in so many ways. After the race, sitting in the tent, tired and in pain I thought "I just want Carlos." It seems like we had both been working towards this moment for a long time and I'm so glad he was there to share it with me. Of course no one does this alone. So many people contributed to me being at the Trials. I am very grateful to my friends and family and my Flagstaff family that lent so much support. I feel very lucky to have these people in my life.
So for now I'm on downtime. My legs feel pretty good. I know this is due to the help of my friends Phil Wharton and Dr. John Ball. Immediately after the race I asked Carlos to take me to Phil's room where he and his dad Jim and his friend Jimmy had it all set-up for us Flagstaff ladies to start our recovery. He gave me a light stretch and some massage, fed me some miso soup and stuck me in the ice bath. I took two days off and felt so much better. I went to see my friend John Ball about some residual soreness and he fixed me all up with his usual combo of ART and Graston and I feel good to go. I'm starting to think about whats next for me. Doing things like taking road trips with friends, eating cheeseburgers and milkshakes (since I usually don't mix calcium and iron to keep my iron levels up), chips and nachos. Crazy, I know, but as Sloane says from Ferris Bueller's Day Off "Sooner or later, everyone goes to the zoo." So I'm a feather adrift in the wind and that's fine with me for the moment.
Right now as I write this blog, I am sitting in my hotel room looking out at the spectacular view from the 34th floor in Boston. I just got a massage, my legs feel good, but I just can't believe that the Olympic Trials are over. Days of preparation, aches and pains, excitement, anxiety, and nervousness, all done. I remember going down to Sedona for a long run and helping Greg with the water and Gu as he only has two hands. We would encourage Brianna, Alvina, Molly, and Desiree with Greg's many different accents, usually a German man repeating "strong in your mind, strong in your body." It always got a smile out of the girls. We also blasted music from Greg's ipod, every song that he played I had never heard of (Chubby, you're old). One by one, the girls headed off to Boston to prepare for their race. These past couple of days athletes and friends have all been sporting new Adidas gear or the new look: a red Adidas bag slung over one's shoulder. On Saturday, I got to meet Eron, who had new Adidas gear waiting for us. Thank you again Eron for all of your hard work.
Well, today's race went well for Brianna as she had a minute PR! I was not the best pacer for Brianna because at mile 3 we were a little off so I wanted us to get back onto track, but got carried away with the field and found myself surrounded by athletes such as: Deena Kastor, Blake Russell, Mary Akor, and Elva Dryer. After I dropped out as planned, Brianna focused on what she had to do and succeeded!!!! Surprisingly after the race many of the women were walking faster than snail pace and without limping. As much as I would have loved to finish the race it was such a great experience to be surrounded by America's finest athletes!!! I'm happy to be healthy and now ready to get to full training and racing.
Once again, congratulations to Brianna, Alvina, Brooke, and Desiree.
It doesn’t stop there; Brett then took us to his home, which is in a beautiful location near a beach which was quite nice. Brett’s parents put on a buffet which included very large Watsonville strawberries, which some were covered in chocolate, it was a good time! I want to thank Brett’s family for having all of use over there, so thank you very much Terry, Loree and Lia!
This past week and the few weeks before have been hard ones for me. Thought I am getting the work done for the most part everything has felt flat. If you do not know what that means it’s like there are twenty pound weights on my legs and no bounce in my step. In the past when I have felt flat everything has gone wrong but this time the work is getting done but it is not coming as easy as I would like. I know I am fit, I just need to get free of my mind and just run hard. Like my old sprint coach use to tell me, “track is like a roller coaster; there are ups and down and you just have to enjoy the ride!”
The training was pretty normal with a couple of easy runs except for the workout on Friday. It was the hardest workout I have ever done and it was at 7000ft. We started with a 2 mile tempo and then jumped into 6 x 800 meters at 5k goal pace. It was a very hard workout and I was all over the place with my pacing. The one good thing that I got from the workout was to try push though those hard patches, which I did my best. The Sunday run was great not because of where we ran, but the fact that we got to run with fun people. We even picked up some guy that was camping out on the side of the trail and wanted to run with us. That is what Flagstaff is all about! I want to wish everyone running the U.S.A. women’s Olympic Trail in the Marathon this weekend good luck. Have fun in Boston!
Taking time off again is not going to be easy. Because I’m now a professional athlete, I depend on running for so many things. Running for me gives me a chance to free my mind and share the love of the roads and trails with my teammates. So I’m obviously going to miss this, which makes it even harder to accept. But I can now learn from my mistake and fortunately I do have time before Beijing. Having a great team around me for support also helps and I feel very fortunate to have such great friends around me.
But on a more positive note, the other lads and girls are very fit and training well. I’m very excited for the lads, as they now get ready for the track season. It’s very upsetting not being able to train and be part of their preparation but I have no doubt they will achieve their goal of getting the A Standard for the Olympic Trials. I’m also very excited for the girls as their Olympic Marathon Trials are soon approaching. So, it’s a very exciting time for the team and I will be in full support even if I can’t train with them. I’m very proud of the improvements they have made over the last year and I really can’t wait to recover from this injury so I can once again train with them.
I would also like to take this opportunity to wish Desiree Ficker and the Indiana Elite team the best of luck as they leave Flagstaff. It was a pleasure to have trained with them and they will be very much missed.
How does one solve a slump?
Last fall after racing the Olympic Marathon Trials in New York city I was considering moving into the business world and beginning my post-running life. I didn’t want to continue to perform at a non-satisfactory level and try to do it with a body that had some lingering hamstring and achilles issues. I was starting to think that a normal life of working, playing golf and hanging out with friends and family was close. Anyway, I visited the Flagstaff community in December and returned back to Detroit still considering hanging up the professional runner shoes.
In January, I was invited to view the movie “The Spirit of the Marathon” with a group of people who I knew from working with some of them the previous year while coordinating youth activities for the Detroit Marathon. So, my girlfriend and I headed to Ann Arbor because the movie was only showing in select theatres. The movie was based on 6 different levels of runners training for the Chicago marathon, from elite to first-timer and from young to old.
It was an exciting watch, in that, I was nearly as elite as the elites in the movie and I had worked with first-timers when I lived in Detroit. I worked in a running store and did some coaching of youth and adult runners/athletes on the side. So I had a lot of contact with all levels of runners. It was fun to work with people who had very different goals from me because they share the same excitement for achievement but just come from a different place.
Anyway, the movie introduced me to some novice runners and mid-range runners and 2 elite runners. Deena Kastor (who I know a bit)- (she is the top American woman marathoner) and a top level Kenyan elite athlete whose name escapes me at the moment. It brought their stories to life. It brought the excitement, triumph and commitment of running a marathon into the big screen movie theatre with great music and videography.
During the movie it showed some of the things elites do at the marathon and the places we go. I remember back to my two times to Chicago and how exciting it is to be in the press room, on the front line and running the downtown streets of a huge city with the adrenaline flowing and the body primed and ready to compete. So in the midst of thinking about hanging up my competitive running shoes this movie brought me back to the talent I have and how much fun it is to use it on some of the biggest stages in running. The Boston’s, Chicago’s and New York’s among other great big city marathons. If you’ve run a marathon or are thinking about running one I would definitely see “The Spirit of the Marathon.” I walked out of the theatre knowing I had to do that again, and decided then to go ahead and move to FLAG.
I believed a change might reinvigorate my running. I trained with a training group in Michigan for six years and prior to that lived in Colorado Springs, altitude-6000 feet, in the foothills of the Rocky Mountains. I believed getting back to the mountains where I loved to run would help. I believed the altitude wouldn’t hurt and that it has its physiological benefits. I believed the core workouts and circuit training with the adidas guys would help. I believed the outdoor and welcoming culture of Flagstaff would help keep me in the right frame of mind. I knew I needed some of these positives to help get me back into the shape I wanted to be in and provide an enjoyable atmosphere while working to achieve that fitness level. I enjoyed Detroit, the culture there, the hard-working people, the community support and being in a different part of the country other than the west but it was definitely time for a change back to the mountains of the American west.
What is it like in Flag?
Getting to work with people like Phil Wharton who specializes in active isolated movement exercises to help stretch out the body and balance the muscles, getting to see runners and train with Team Germany and Canada training at Northern Arizona University’s High Altitude Center, Jack Daniels the famed distance coach working at the high altitude center at NAU’s track, going on a Wednesday morning community bagel run with 57 high-level runners training to be their best, seeing the achievements of the many people like Renee Metvier, Martin Fagan, Fasil Bizunah, Lopez Lomong, Alicia Shay, Peter Gilmore and many other elites training in Flag, the social gatherings like Easter Sundays’ brunch at one of the elite’s house where 50 adult runners had an easter egg hunt in the local park with prizes like massages and meals and candy of course organized by the running Mayor of Flagstaff Mike Smith who knows almost everyone in town runner or not, the visit of teams like Team Indian Elite who has been in town for a month training in the altitude here and will be missed as they left town today, the good job all the elites here do cheering each other on and trying to link up for run.
The trails and views while running around town are perty sweet. I haven’t seen many of the great trails yet as Flag had one of there biggest years of snow in recent memory but the main trails around town have “opened” as the runners say and piece by piece the sunshine is melting the trails farther and farther into the mountains. I took my first mountain journey on Sunday and really enjoyed it running through a creek made by the snowmelt at the higher elevations.
That’s probably a long enough blog. But, I did my first race in months and my first track race in quite a while on Saturday at Arizona State University in Phoenix. I ran a 3k as a test run for some pacing duties coming up at some of the track meets where Mr. Hanlon, Mr. Horn and Mr. Gotcher are going to go for “A” qualifiers for the Olympic Trials over the next month and a half. It was a good outing and I hit my goal of 8:30 by running 8:25. It is a good start after 3 months of very light mileage in November/December/January. It means that I can give it a good go of pacing for these guys as we go through the upcoming track seasons excitement.
With Coach Greg I have been working on just trying to get the body in balance and have positive days. It has been nice. I’m not really trying to be in my best possible race shape by next week, I’m just trying to build or rebuild week by week the fitness and body. Forward progress…
Have a nice Spring everyone! :-)
I feel just like Martin did when he was back in Ireland - although im back in my home country and training where I grew up, Flagstaff is still definately my home now. I miss waking up to the sight of the snow capped peaks and breathing the mountain air. And of course I miss the family of friends I have in Flag and their constant support. Being back in Scotland where I only have my old coach to turn to about training really highlights how important everyone in McMillan Elite has become in my new life in Flag. Greg and Tracy have brought such a stability to all of our lives that it is so easy to live and train happily everyday.
The trials race itself was a strange experience for me as it was my first XC race in a year and a half and luckily for me nothing went badly wrong! On the days leading up to the race I was feeling terrible and not too confident about my fitness but luckily I felt a lot better the day before the race and that got me in the right frame of mind for competing for a place on the team. Training has been going well enough since I have been back at sea level but there has been something missing and it wasn't until after my race that I worked it out. During the race I felt as though I had no change of gear and was just plodding along. The moment I finished I knew that it was actually being in that race was what I needed as I just looked at it as more of a training run as I was confident of making the team. I now have the edge and drive that I have been looking for and have been missing I think mainly because of having such an inconsistant winter of training due to illnesses. I am truly looking forward to every single run now until the Olympics. I just needed to flip the switch.
The day after the race I actually took my first day off in a long while as I was exhausted from the race and from sitting in a bus for the next 8 hours to travel back to Scotland from England. This turned out to be the best thing I could have done as I felt really good for my long run the next day (a lot better than I did for the race). From here on out I will be just training hard and preparing to do my best in the World Champs. I am really excited for the event as its the first time Scotland has had the event for 30 years and they are expecting around 20,000 spectators. As the only Scot running the champs there is some pressure but I am looking forward to the challenge. As the commentators from the trials race said as we finished crossed the finish line, "Now these guys have to go from the toughest race in the UK to the toughest race in the world!"
Running poorly at that race was crushing to me because it was a race I had been pointing to since the day I first talked to Greg and I really felt like I was in solid shape going into it. In the aftermath of such a bad race the only thing you can do is to look to your friends help you through it, and in that regard I'm reminded how lucky I am to be a member of McMillan Elite. I'm not sure what I would've done without the amazing support I got from the entire team, from our adidas rep Eron to Greg, Tracy and Trina and of course my incredible teammates. Nobody judged me negatively based on that one race, but rather helped me figure out what went wrong, and before I knew it I was out of the downswing and onto one of what I think is one of the best upswings of my running career.
Track is right around the corner and since San Diego, our training has begun to shift from grinding it out on the road to pounding workouts on the track. Being more of a track guy it is a change I'm really excited about and I think the whole team is feeling good about the change in seasons also. In my opinion the training we've done the last three weeks represents the best running we've done collectively since we started the group last summer. The four of us from the Cooper house have been nailing every workout, Michelle is getting back to running some decent mileage, Lemon is off to defend his homeland at World XC and Brianna and Martin have re-appeared in Flagstaff from extended absences. The tide has definitely turned, and I think we're hitting our stride just in time for track season.
J-ville and NYC
Before getting into track season however there is a little business we have to take care of on the roads. On Saturday Brett, Middleton and Brianna raced the US 15k champs in Jacksonville, and the results showed the great training we've been doing. Brett finished a solid 10th (9th American), showing once again that he is the king of the 9-13 mile range as this is his third top ten in three such races. Middle and Bri also had solid races with 18th and 25th place finishes respectively. Now it is Jordan and my turn to represent McMillanElite at the US 8k championships this coming weekend in the Big Apple.
It is also an exciting time to be in Flagstaff as we have many visitors in town. Two of the best endurance athletes in the country, Peter Gilmore and Desiree Ficker, are living with us and it is amazing to watch them in action. Team Indiana Elite is also spending a month here in Flagstaff and it's been really cool having them out here as well. They're a fun group of guys and girls and it's really interesting learning from a program that's so similar to our own.
Well I guess I better wrap up this blog entry as it's been a pretty massive one by my standards. I hope you all enjoyed it and stay tuned for Martin Fagan next week as he describes how he was smuggled back into the States (I can't reveal any more just in case Homeland Security is reading this, but let's just say a very large suitcase and a lot of flexibility…..) See you all next week!
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Entry #28 Great Inspiration It’s Sunday night and it just so happens to be my week to write the blog. I’m a little tired and I gotta be honest, I don’t really feel like using my brain too much right now. I often wonder how many people actually read our blogs and are interested in what we do. I mean, I know we have our loyal fans out there (my parents), but sometimes it’s hard for me to imagine that people want to know what goes on in my life. Then I get this email from Greg that completely changes my mind. |
As you may know already, Greg also has a successful online coaching business. He has helped many people out there achieve their goals of running a marathon and beating their personal records by minutes. In this email, he tells us about a woman who has done just this, running a big PR in her latest marathon. However, he also shares with us that she is now working on conquering a new obstacle: cancer. She told Greg that reading our blogs and following our development has actually helped her in her fight against cancer. I never could have imagined having this type of impact on someone, but either way, I feel very honored that someone out there understands what we are trying to do here at McMillanElite and can take something away from it. I just want her to know that the inspiration we gave her has in turn re-inspired me and has shown me that what I do can actually be very important to some people. So thank you!
THE WEEK
To me, this week seemed to have a lot of change involved in it, but in a very good way. We have had some great new people showing up for training stints before the women’s marathon trials and the track season get underway. Michelle finally has a few roommates at the new women’s house right down the street from us with Desiree Ficker (possibly the all-around fittest person I’ve ever met) and Laura Farley (Team Indian Elite) just showing up. On the other side of town is Molly Taber, also a marathon trials qualifier, and the rest of the Team Indiana Elite guys. It’s really nice to have a bunch of new people coming out here because it mixes things up a bit and I think it brings everyone a little closer in the end. Big group runs have become almost a daily thing, and I don’t even want to go into the dinners we’ve been having. Let’s just say big, random assortments of food and dessert can be very good.
We also made our first trip down to Phoenix for a workout this week. We’ve hit up the Camp Verde and Sedona scene quite a bit, but had yet to make it all the way down to the heart of the valley. Greg wanted to get on a nice track at sea level to do some 5k and 10k pace work, so Paradise Valley Community College was the spot. Despite some warm temperatures and a little wind, the workouts were all very promising and left us hungry to get this track season going. The MVP of this workout was definitely Hanlon as he tore through all the 1000’s. It’s always exciting to see your teammate’s workouts getting better and better, and I think Hanlon got us all pretty pumped to see when he has his big breakthrough race.
A good change for me this week was that Jordan recently purchased a new skateboard. This may not seem like it would affect me at all, but after skating around by myself for the past few months, it’s nice to have someone else to cruise around with. Now I know you’re probably thinking how dumb it is for runners to be skating around because we are all so uncoordinated and will probably just end up hurting ourselves, but Jordan and I are different. The truth is, we’re both too scared to try anything stupid or dangerous, so the chances of getting injured are drastically reduced. In all seriousness though, I’m a strong believer in having other things in your life that can help take your mind off of running because it can eat you up sometimes. Being a radical skateboarder is a great way to come back a little more refreshed.
The last and possibly the greatest change that has taken place this week is the change in weather. After what seemed like years of snow and ice (I’m a California boy), we finally got some beautiful Flagstaff days. I was even lucky enough to see what a sunburn feels like again! I’m not sure if all the new people brought the sunshine and warmth with them, but whatever it is, I hope it stays. I can see spring coming right around the corner, and you know what that means. McMillan Elite is hitting the track baby!
| Coach's Blog Week of March 4, 2008 by Greg McMillan |
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A Week in the Life – Brett Gotcher Brett completed his base phase in the fall and his strength phase in the winter. Now, we are in the stamina (lactate threshold) phase prior to beginning race-specific training during track season. Most weeks in this phase involve some sort of light pace workout (10K pace work) or a leg speed session on Tuesdays then a stamina (lactate threshold) workout on Friday (with some light strides on Thursday). Sunday's long run is now only 90 minutes but we include some faster surges (ala Bill Squires) or a fast finish (ala Gabriele Rosa) to begin to introduce a bit more transitional running prior to the track training beginning. While we increased his mileage by 10-25% in the fall, we are now back to the 80-90 miles per week that he ran in college. The plan is to each year inch up the mileage with some periods of a large increase (10-25%) and other times with a small increase (or no increase) so that his average weekly mileage increases by ~10% a year for the next 4-5 years. Brett continues to respond very well to the training and his race performances have been consistently good since the fall (with the notable exception of the US Cross Country Championships last month where we mistimed our drop down from altitude for the race). What I've learned from our conversations and from watching him train is that he responds very well to the stamina work. Armed with this information, we'll include a bit more stamina training in his track phase as compared with more of a speedster like Jordan who will have more anaerobic work in his track phase. Since we've only been working together for ~8 months, we are working closely to dial in the training that best fits his strengths and weaknesses and builds toward the future. This is the fun part of our group. Year one is filled with a lot of feedback as we determine the best pattern of training that produces the best results and also builds him into the athlete he wants to be in the future. As I've said before, we won't sacrifice the long-term for the short-term but with our open and honest communication, we are having good results now AND have an eye on the ultimate prize in the coming years.
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Back in Flagstaff, the Cooper House Crew soon became re-engaged with an ongoing winter project. After morning runs up and down Mount Elden Road, With McMillanElite scattered across the globe the past few weeks, I can proudly announce that the team is back in full force. Having spent several weeks at home in Ireland, Martin, who recently secured his spot for the Beijing Olympic Marathon, has triumphantly returned to the states. As it has become tradition, a potluck was in order and this past Sunday was the day; tremendous dishes were prepared by all, including Beijing Chicken (Michelle), Stew (Tracy), and Curry Potatoes (Middle and Jordan). At the end we toasted to Martin’s successful race in Dubai and to a great racing season in 2008. My favorite memory of the night was re-learning Martin’s accent and deciphering the conversations between him and Lemon. These are the nights that I will best remember from this year in Flagstaff. The family bond that I am building with my teammates and coaches are truly solidified when we can meet together to share a meal. It is not the same when a member of this team is not with us, and it was evident these past few months by Martin’s absence. I could really tell that everyone felt a little better seeing and hearing Martin on Sunday. We are all really glad to have him home. Running has been especially tricky the past few months with the high snowfall. From July till November we were spoiled with perfect conditions, amazing trails and clear skies. The past few months have helped me appreciate that a whole lot more. Even so, the running here is surely better that 95% percent than most places even when covered in snow. One of the best aspects of Flagstaff is its proximity to lower elevations such as Sedona and Camp Verde (both at 4000’ or lower). We often make the short drive down the hill at least twice per week for workouts and long runs. Each of these locations can boast their own unique and visually stunning scenery that helps the miles go by. After our Sunday Long Run in Sedona, we made a stop at The Coffee Pot – ‘Home of 101 Omelettes.’ Without hesitation Martin stunned us all by ordering the one omelette we all wanted to try, but dare not order: the ominous #98, Peanut Butter, Jelly and Banana Omelette. Needless to say, his plate was clean at the end of the meal.
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what began as shoveling the walk and driveway soon digressed into building the neighborhood’s new sledding hill in our front yard. With three of the four Cooper House residents being from states where snow is not an expected part of winter, you can only guess the excitement involved in the construction of this oversized pile of snow. As it progressed, our sledding skills soon attracted the neighborhood sixth-graders and before we knew it we were twelve years old again. Of course, we couldn’t let our pre-teen neighbors out-do us, so it soon became a game of who could get the biggest air off the ramp. As told by the picture included in this blog, the award for biggest air and ensuing biggest flop went to our own Mike Hanlon.
On Thursday, the Cooper House plus Trent Briney and Greg drove east to a small community called Twin Arrows. This interstate exit is unmistakably identified by two 40 foot wood arrows standing in the ground. The run was an out and back on the straightest, most out and back route I have ever run. You could see for miles in each direction, and we even managed to spot a pack of coyotes scattering in the distance. With so many uncon