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Showing posts from July, 2013

Interview with Level Renner

For those that might be interested, I was interviewed by Level Renner after NACAC. Here is the video:

Also, visit Level Renner at they create a FREE magazine that is well worth the read. You can view back issues at:

My NACAC Mountain Running Champs/USA Champs Survival Story

NACAC Mountain Running Championships Results: 49:56 for 13th overall (1st Canadian!)  USA 1st, Team Canada 2nd, Mexico 3rd Results
I take back everything I knew...ok thought I knew...about running up mountains, and tell you- I know next to NOTHING about mountain running. Sure, I faired well, I actually placed high and I think I ran a smart race, but if the Poland course is going to be anything like Mt. Cranmore (which it is supposedly 95% the same) I've got a lot of work to do. At 7:14a.m. on Sunday I loved running up mountains, I thought it was "fun" and "exhilarating", and then at about 7:44a.m. I wanted to fall over and die. I felt like a 5th grader running their first 5k. I was sprinting from the start and doing my best to put one foot in front of the other, while I shuffled down cliffs and barely caught my breath enough to climb back up. 
It hurt, a lot. Ironically, the down hill hurt more than the up, being that I was blessed with a killer chest cramp that…

Speed work

Wednesday: 22 min w/u, 2x (8x70-80 sec) hard, 60-80 easy, 4 min jog between the sets on hilliest section @ south farm (back side, gravel) 5:00-5:35 depending on if I was going up or down. Good workout, hot and 94% humidity, felt strong on the hills.

Saturday: 15 min w/u, 6.33 miles tempo on very hill route  ( 6:25 avg - Rez Run at fast ladies showed up so it was an easy $500), jog, 3X800m @ 5:28, 5:25, 5:28 (on road w/ hills), jog, 6X30sec @ 5:18-5:00 pace, 15 min jog c/d. Felt great.

I get to taper off a little bit before NACAC and run a few speed workouts, which is nice because its hot as heck in Mississippi during the summer. I know, "It's summer everywhere." But being a Northern Transplant, I've never quite gotten used to 97% humidity and triple digit temperatures. Even with our 4:45am workouts, its still over 80 degrees and the humidity is at its highest. But, I'd rather have this then the frigid Canadian winters (sorry, its the truth)  and I've…

Hill work

After Sutton I took about 5 days off to get recovered from a pretty unimpressive spring season (with the exception of the mountain race). It was everything I needed, and I came off the break fully motivated and ready for the next round of training.

These past few weeks I've been extremely busy with work and with a July 1 promotion on the horizon (yay) I've been taking full advantage of the summer months to get prepared for the craziness of the fall semester. My workouts have changed, now that I've got to get usd to running up 20% grades for extended periods of time (do you ever actualy get "comfortable" with that?) and every workout has a down/up cycle to it as Poland is a down/up course.
For someone who doesn't do hill work (I run my workouts on hilly courses) I had no idea what I was missing. Running repeats alternatve 0% and 12% inclines makes every workout more interesting and extremely challenging. Ive found that it takes two full days to recover from th…