Sunday, October 31, 2010

Oct. 25 - Oct. 31

Monday 10/25
AM: 8 miles (1:01:00).  Fire Tower + Trails
PM: 11 miles (1:18:34). Flood wall
Tuesday 10/26
AM: 7 miles (52:14).  Morning run with the team
PM: 13 miles (1:37:48).  Crabtree Trails
The workout was pushed to tomorrow because a big storm was to come through at 4. It did.

I ended up going home once I heard it was tomorrow and ran on the trails. I started in the calm before the storm. Then, 30 minutes in I was hit hard by wind and rain. It was actually a little scary. But, it ended up being a great run.

Wednesday 10/27
AM: 6 miles (46:20). Fire Tower
PM: 14 miles (1:36:40).  1 mile, 12 x 400, 1 mile at the course.
Tough workout, but it was a good one. The mile was the first mile of the course. We did the 400's in the soccer fields where we did the 20x400 a couple weeks ago. Then, the last mile was the first mile of the course the opposite direction.

I felt good throughout the intervals. I definitely felt better as it went on. The last few 400's I started in the back of the group and worked my way through to the front.

The last mile was smooth. I remember my sophomore year I ran 5:25 for the last mile. It was so windy today, as it is every year this time of year at the course.

Warm-up - 34 min. (stretch, sprint drills)
1 Mile - 4:54 : 2:33 jog to 400's, 3:46 rest
400 - 1:11 : 60 jog, 33 rest
400 - 1:08 : 60 jog, 43 rest
400 - 1:10 : 60 jog, 41 rest
400 - 1:08 : 60 jog, 44 rest
400 - 1:11 : 60 jog, 38 rest
400 - 1:09 : 2:00 jog, 2:28 rest
400 - 1:09 : 60 jog, 45 rest
400 - 1:10 : 60 jog, 42 rest
400 - 1:10 : 60 jog, 36 rest
400 - 1:05 : 60 jog, 43 rest
400 - 1:07 : 60 jog, 46 rest
400 - 1:05 : 2:40 jog to mile mark, 3:10 rest
1 Mile - 4:52 : Done.....
Cool-down - 22:00

5 miles of intervals = 23:27
Jogging between reps = 17:13
Cool-down + warm-up = 56:00

Thursday 10/28
AM: 6 miles (44:00) Flood wall + 4 barefoot
Ran in between class.
PM: 10 miles (1:14:30).  Shawnee State Forest, Main Trail
After riding around the forest all day taking pictures for an article, I got this run in.  Felt really smooth.

Friday 10/29
AM: 6 miles (46:42).  Fire Tower
PM: 9 miles (1:00:00).  Two Mile Time Trial at Spartan Stadium
Two Mile Time Trial:  Ran 5 before the time trial, only 2 after.

I felt really strong in the two mile. Settled in behind some of the guys for the first mile, Eric was leading hitting 70's, went through in 4:40. I took the lead after that and dropped a couple of 68's to get rolling. Ended up getting passed by Eric and Keegan.

Finished with a 9:16, a 14 second PR. Went 4:40, 4:36.  Pleased with everything.
Saturday 10/30
AM: 10 miles (1:15:08).  Skinner Road
Went back home for the weekend and ran an easy 10 out and back my road.  I was pretty high in mileage for the week so I took this day easy.  

Sunday 10/31
PM: 20 miles (2:27:00).  Kentucky Trails + Flood wall
This was only my second long Sunday run in town all year.  The rest of them have all been at Hangover or on the trails out there.  I ran 1:20:00 by myself on the trails in Kentucky and then the rest of the run was with the team on the trail behind b-dubs.  With them, I was going around 7 flat pace.  I felt good on the run, never took any gels or water.

Total Miles:  120
Total Time:  14:39:56

Month of October Miles:  536  (most ever in a month for me)
Month of October Time:  65:07:51  (2 Days, 14 Hrs., 7 Min., 51 Sec.)

Solid week of training again.  Due to some heavy rain and even heavier winds, the workout was not ran until Wednesday, which gave us a lot of recovery.  The workout went very well.  Then, on Friday, we did our 2 mile time trial at Spartan Stadium.  I ran a 9:16, which is a 14 second PR.  I am very pleased with that.  Then, some solid weekend running.  I also packed on some more weight this week.  I had noticed I was down about 5 pounds from earlier this season and decided to consciously  eat and drink more, which has resulted in me weighing back up to normal.  That's besides the point though.

The real point is that, there is only 20 more days until Nationals and the excitement around the team is growing.  Conference is this week and it should be a fun time.  Not knowing what will happen, but I think we could seriously put 15 guys in the top 20 of the race, which should be illegal. 


Sunday, October 24, 2010

Oct. 18 - Oct. 24

Monday 10/18
AM: 6 miles (47:00).  Fire Tower.
PM: 13 miles (1:267:00).  3 x 1200/800 on flood wall.
4 mile warm-up and 5 mile cool-down + 4 miles barefoot. 
3 x 1200/800's on the flood wall. Eric said his garmin messed up when he was measuring so he guesses with the lines. So, the 400 splits were wavy, and it might of been long overall. But, we can just go off of time....

1. 1200 - 3:39 : 400 jog, 54 rest
2. 800 - 2:21 : 1:30 jog, 1:37 rest
3. 1200 - 3:36 : 400 jog, 58 rest
4. 800 - 2:21 : 1:30 jog, 1:45 rest
5. 1200 - 3:34 : 400 jog, 1:09 rest
6. 800 - 2:17 : Done.

So, a good workout. I increasingly got faster on all the intervals. I made a conscious effort to never go to the well, and I didn't. Relaxed and controlled. Keegan, Wysocki, and I pretty much went 1-3 on these.   
Tuesday 10/19
AM: 8 miles (58:38).  Morning run with the team
PM: 13 miles (1:32:30).  Flood wall
Ran up on the flood wall and behind it on the gravel road

Wednesday 10/20
AM: 8 miles (1:02:00). Fire Tower + Trails

PM: 10.5 miles (1:12:43).  2 x 1k on Flood wall
Warm-Up: 32:14 (~4.5 mi.)
Intervals: 6:09 (1.25 mi.)
Cool-Down: 34:20 (~4.75 mi.)

Did a controlled 2 x 1k up on the flood wall. Felt really relaxed and smooth on both of them. Only a 10 second jog in between them.

Got a few miles barefoot afterward on the turf. Grass on all of this except the twp mile warm-up with the guys.

Thursday 10/21
AM: 7 miles (52:20) Flood wall + 2 barefoot
Ran in between class.
PM: 8 miles (59:39).  Shawnee State Forest, Lakeside Trail
Ran on the Lakeside trail.  It was covered with leaves and it is a very rocky trail.  I rolled my ankle a million times and was getting very frustrated.  I never roll my ankles like that.

Friday 10/22
AM: 2 miles (15:00).  Sedan-Crabtree
PM: 5 miles (37:00).  Aquinas Course Preview
Saturday 10/23
AM: 15.5 miles (1:43:17).  2010 NAIA Great Lakes Challenge
Warm-up 3 and cool-down 7.5 with Ayedee.

The race went great.  We won by a good bit.  Keegan and I ran together for literally the entire race.  We were in a kicking battle and he won.  He was 24:46 and I was 24:47, 3rd and 4th place.  Galen wasn't far behind at 24:56, Brad was 25:15, Wysocki was 25:22, Linkous was 25:47, and Chuck was 26:00.  By far, this was the fastest race Shawnee State has ever had.

The course was perfect.  It did not ran the week before but rained that night and morning of the race.  There was no mud or wind though.   

Sunday 10/24
PM: 20 miles (2:40:39).  Hangover
Went out and back at Hangover.  Grabbed water and Hammer Gel at 12 miles.  Went up and around the tower and then out and back on to 3 miles on Hangover.  This entire run was with Corey Culbertson, his longest run ever by 4 miles.  He held up strong.  We were clipping off some nice splits near the end, 14:13 for the last two miles, not bad for Hangover.   

Total Miles:  116
Total Time:  13:47:47

Great week of training.  Good workout and the Aquinas race.  The race was great and it was our best team race in school history.  I ran 24:47, my second fastest time.  I am not content yet.  I have four weeks left in my college career and have 27 days until the big day.

Mr. Wysocki coming in as our solid 5


Tuesday, October 19, 2010


Things that excite me to run:

The idea of simplicity.

The idea of minimalism.

Connection between mind and body with the ground.

The past.

60 degree sunny weather.

Fresh trails.

Trails in general.

Night run with the headlamp.

Snowy night run with the headlamp.

Sharing knowledge on runs with passionate freshmen.

Finding new limits.

Discovering there are no limits.

The Future.


Monday, October 18, 2010

Tentative Running Plans

Lately, I have been thinking about what I will be doing the rest of this year running wise.  I usually do not like setting out specific weekly mileage, but I won't sit here and lie and say I do not think about it non-stop.  I like numbers, I like stats, anyone that reads this log knows that I do.  I know every mile (roughly of course) that I have ran since Jan. 1st 2007.  I keep track of it on paper,, as well as on this blog.  I study past workouts, mileage, and everything in between.  I am becoming more and more aware of what works for me and how I run fast.

Here is a rough week to week mileage plan for the rest of this year and shortly into 2011:

Oct. 18 - Oct. 24:  113-116 (Aquinas meet, naturally low due to a race week)
Oct. 25 - Oct. 31:  120-122
Nov. 1 - Nov. 7:  115 (Conference week)
Nov. 8 - Nov. 14:  115 (Off week before Nationals)
Nov. 15 - Nov. 21:  100-110 (Nationals week, pending if I can get a long run in Sunday morning after the race)

Nov. 22 - Nov. 28:  120 (At least one 3 hour run this week)
Nov. 29 - Dec. 5:  130 (50 Mile Trail Championships)
Dec. 6 - Dec. 12:  130 (Maintain mileage the week after)
Dec. 13 - Dec. 19:  140
Dec. 20 - Dec. 26: 150 (This has to include a long Christmas day run)

Dec. 27 - Jan. 2: 150
Jan. 3 - Jan. 9:  140 (Frozen Sasquatch 50k)

After this, I am not sure what direction I will be going.  It looks like I am peaking or saving up for the Frozen Sasquatch race but I really am not.  I will be doing it for fun more or less, with intentions of winning of course. 

It might seem like I am setting myself up for failure.  Maybe so.  But, I am knowledgeable of people that do this type of mileage, the way I will be doing it.  I know what they do and what happened to them.  I know their weaknesses and I plan to avoid those things.  If I just stay in my head and really listen to myself, I will be fine.

In fact, after the 50 Miler, I might just feel like taking it easy.  But, with the way I see things currently, I will not want to do that.  My body might make me though.....

My aspirations and goals run away with themselves.  200 mile weeks are in the 6 month future. 


Sunday, October 17, 2010

Oct. 11 - Oct. 17

Monday 10/11
AM: 7 miles (53:00).  Fire Tower.
PM: 13 miles (1:26:54).  20 x 400 meters at the course.
Before practice, I met coach and I marked off a 400 meter course in the soccer fields. It went out in sort of an S turn and then back the same way. This eliminated the 4 sharp turns of past years that, I particularly, did not grow fond of.

The workout went smooth and seemingly quick. It took me a few to get into a rhythm but when I did, I was hitting pretty much the same times over and over.

We increased the intensity (or tried) as the workout went on. Everyone led a separate 400, I was the only one that led more than one. It is pretty cool to have 19 guys that can take a turn to lead one, and we still had guys that didn't even get to. Everyone did great.

1. 69; 1 min. jog/39 sec. rest
2. 71; 1 min. jog/37 sec. rest
3. 71; 1 min. jog/37 sec. rest
4. 70; 1 min. jog/46 sec. rest
5. 70; 1 min. jog/37 sec. rest
6. 69; 1 min. jog/43 sec. rest
7. 68; 1 min. jog/38 sec. rest
8. 68; 1 min. jog/39 sec. rest
9. 69; 1 min. jog/40 sec. rest
10. 68
-2 min. jog/4:16 rest
11. 68; 1 min. jog/39 sec. rest
12. 69; 1 min. jog/47 sec. rest
13. 69; 1 min. jog/40 sec. rest
14. 69; 1 min. jog/50 sec. rest
15. 69; 1 min. jog/40 sec. rest
16. 69; 1 min. jog/46 sec. rest
17. 68; 1 min. jog/36 sec. rest
18. 68; 1 min. jog/39 sec. rest
19. 66; 1 min. jog/38 sec. rest
20. 66; DONE.....

1st 10: 69.3 avg.
2nd 10: 68.1 avg.
Total: 68.7 avg.   

Tuesday 10/12
AM: 8 miles (58:00).  Morning run with the team
PM: 12 miles (1:24:00).  Flood wall + 2 barefoot
Ran up on the flood wall and behind it on the gravel road.  I added 2 miles on the turf after.

Wednesday 10/13
AM: 6 miles (45:20). Fire Tower
PM: 14 miles (1:50:00).  Shawnee State Forest, Service Road #14
Wysocki and I ran together out at the forest. We rode out and parked off of road #14 and started at about 1:00.  We headed right on the Main Trail, went until we got the the Silver Arrow BT. Turned left on the gravel road and left again on the Rock Lick BT. Got a quick drink at the Campsite 1 fountain and headed down to the Hobey Hollow Bridle Trail. Left on the Silver Arrow BT and left onto the Main Trail to finish up the run.

I felt decently heavy and tired to begin the run. I was on a full stomach, so that might of caused that. I felt real good near the end. Perfect day and perfect loop. 

Thursday 10/14
PM: 15 miles (1:48:30).  Flood wall + 4 barefoot
Ran up on the flood wall and behind it on the gravel road.  Felt good to get the shoes off after that. 

Friday 10/15
AM: 3 miles (23:30).  Crabtree-Cemetery
PM: 12 miles (1:14:24).  4 x 2k at the course.
4 x 2k at the course. I like that we are doing longer stuff this late and on the course. Everyone has a big base and we don't really need to be getting much faster for conference, just nats.

1. 6:11 - 90 sec. jog/86 sec. rest
2. 6:06 - 90 sec. jog/78 sec. rest
3. 6:01 - 90 sec. jog/78 sec. rest
4. 6:08 - Done

Blake W. ran up there with me for most of these. It was nice having him up there. Linkous was also up in it along with Erock. I felt like I was able to respond to anything in this, just change gears whenever I felt like it. I love that feeling.
Saturday 10/16
AM: 10 miles (1:15:43).  Trails at the house + Fire Tower
Ran down Crabtree-Cemetery and around the main loop.  Then I went up to the Fire Tower and chilled for a while.  It was a beautiful day.  
PM: 7 miles (53:00).  Trails at the house + Fire Tower
Ran at the house again in the evening.  Soaked in the pond after.

Sunday 10/17
PM: 21 miles (2:40:39).  Hangover 
I went out to Hangover at 2 and ran about an hour twenty and then met the guys as they were running around the mile mark.  I turned around with them and went out and back some more.  Felt good most of the time.  I was getting hungry near the end.

Total Miles:  128
Total Time:  15:33:10

Obviously a good week of training.  This was my highest week ever and I feel pretty good about it, 20 x 400 was Monday and 4 x 2k Friday.  I firmly believe that running more mileage strengthens my body and the only way I can mess it up now is if I drop my mileage to soon or too much.

Run On - WMO           

Thursday, October 14, 2010

The Road Not Taken

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could

To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;

Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.

Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh

Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

Sunday, October 10, 2010

Recent Pictures

(Start of the 2010 SSU Invite)

Here are some pictures from All-Ohio and the SSU Invite.....

SSU Invite



I found myself 2.5 miles into the Shawnee State Invitational brushing shoulders with a guy named Jairus Kipkemoi from Lindsey Wilson.  I felt confident, relaxed, and very controlled.  My mind was set on winning this race and there was no question at this point that I was going to do that.

The first mile was filled with Shawnee State guys, a few Cedarville guys and Kipkemoi a couple strides in front.  The mile was 5:00 exactly.  Keegan,  Kipkemoi, and I ended up getting a little distance on the rest of the race and it was us 3 at 10:00 for the two mile.  Kipkemoi and I opened a little gap on Keegan somewhere in the 3rd mile and it was just me and him at mile three, 15:00.  So, the first three miles were all 5 flat. 

Still running side by side with Kipkemoi at mile four, I heard the split at 20:18.  So, we slowed down significantly during the fourth mile, 5:18.  After 400 meters in the starting field, I decided it was time to take the lead and make my way to the finish..... alone.  When I took the lead entering the woods, Kipkemoi stuck on me.  There was not a thought in my head that he was going to do that; I regret it now and I should of waited.  He then passed me back as we entered the last 600 meters and won easily, seven seconds ahead of me.

It was evident that I was upset after the race.  Not at my time, I still ran 25:18, my second fastest time ever.  I was not upset with the team, we did great and did what we planned.  I am not even upset with getting second place.  I am only upset with the fact that I was presented a situation at the fourth mile and I simply failed to do the right thing.  By now, I should know what to do when racing one on one at the end of a race, especially with someone as smooth and talented as Kipkemoi.  It would have been much closer if I would of waited a half a mile longer to take the lead.   

But hey, lessons are learned everywhere in life.  I just learned mine at mile 4.5.....

Oct. 4 - Oct. 10

Monday 10/4
AM: 8 miles (1:01:42).  Fire Tower.
PM: 13 miles (1:23:32).  5 x 1 mile at the course
Did the first two miles, turned around and did it backwards, and did the first mile for our 5th one.
1. 5:00 - 2 min. jog/1:15 stand
2. 4:55 - 2 min. jog/1:11 stand
3. 4:48 - 2 min. jog/1:08 stand
4. 4:55 - 2 min. jog/1:18 stand
5. 4:53 - DONE

So, not a bad workout for me. Even though everyone thought the course would be muddy, it somehow is not. Means Friday will be a good clean race. Times were consistent. The fourth one is way harder than any interval with the hills and windy straight away, but everyone pushed through it well.

I ran up front on all of these, with Keegan, Link daddy, and Coach. On the last one, even though I ran a good time, a few people came by me. Keegan dropped a 4:41, sick! I am really glad he is coming along, we will work so well together in races.

Final thoughts on the workout: PR'd by 50 seconds 3 days ago, ran 18 miles two days ago, 20 miles yesterday, and 8 miles this morning. Legs were heavy to say the least, but an glad I still ran great. Just as good if not better than when we did this a few weeks ago.

Tuesday 10/5
AM: 7 miles (51:52).  Morning Run + Flood wall
Really tight and tired to start out this run but started getting faster as the run went on.

PM: 12 miles (1:30:36).  Brush Creek Trails
Decided to just drive out to the house to run trails.  The run went well. 

Wednesday 10/6
AM: 6 miles (45:54). Fire Tower
PM: 9 miles (1:04:00). Flood wall + Morning Run
Wore my new Karhu shoes.  They feel good; I like the lightness of them.

PM: 6 miles (45:00).  Earl Conley Thomas Park

Friday 10/8
AM: 4 miles (31:00).  Morning Shakeout + Strides
Four miles, plus strides in the woods, plus a nice stretch on the dock.
PM: 11 miles (1:11:18).  2010 Shawnee State Invite 
Read above.

PM2: 4 miles (30:00).  Crabtree-Cemetery 
Came home after the race and just needed to get some fresh air.  Ended up doing four miles, it just happened that way.  Went to the pond when I got back for a really nice stretch and 15 minute soak.  The stars were plentiful again.

Saturday 10/9
AM: 13 miles (1:37:00).  Kentucky Creek Bed Loop
Team practice at 9 am.  We all ran in Kentucky, out Flat Hollow, then up the creek bed trail.  It was nice up there.  The last 3 miles of this run is literally all downhill.
PM: 3 miles (24:00). Crabtree-Cemetery
Night run with the headlamp.  Had a good time all day at Reece's birthday party.  But, I needed out of the house for a little while.  Came back and soaked in the pond and stargazed with some people.

Sunday 10/10
AM: 20 miles (2:30:00).  125 Main Loop + Hobey Hollow + Day Hike.
Ran long on the trails by myself. I parked at the 125 parking lot. Headed out on the Main trail all the way down to Hobey Hollow. Followed the Hobey Hollow up the ridge and turned right back onto the Main trail down to Camp Oyo.

At Camp Oyo (~ 12-13 miles) I got some water. Ended on the Day Hike trail back to my car. Had to add on about 2 miles on the Lakeside trail when I got back to make it closer to 20.

This was a great loop and looking back, if I would of just split onto the Silver Arrow BT instead on the Main Trail, I could of made this loop a full 20 without adding on as much. This was also a very hilly loop, with a lot of very technical spots. Roots and rocks all over.

It was as nice of a day as it will get. Not a cloud in the sky. Feeling strong.

Total Miles:  116
Total Time:  14:05:54

Keeping the good times rolling.....


Wednesday, October 6, 2010

Positive Vibrations -- KARHU! KARHU!



*Karhu = Bear

Run Happy


Sunday, October 3, 2010

September + 9/27 - 10/3

My Week:        
Monday 9/27
AM: 8 miles (1:00:32).  Fire Tower.
PM: 12 miles (1:25:16).  3 x 1200/800's on the flood wall.
1200 - 3:44 - 90 sec. jog/1:15 rest
800 - 2:23 - 90 sec. jog/1:30 rest
1200 - 3:32 - 90 sec. jog/1:15 rest
800 - 2:18 - 90 sec. jog/1:51 rest
1200 - 3:31 - 90 sec. jog/1:34 rest
800 - 2:18 - DONE
Planned for this to be on the course but since it rained a good bit, Eric changed it to the flood wall.  Ran with the front group on all of these and felt real strong.   

Tuesday 9/28
AM: 8 miles (58:34).  Morning run with the team.  I added 3 miles on the flood wall by myself.
PM: 12 miles (1:29:30).  Shawnee State Forest, Road #6
Drove out to the Forest with Reece and Schroeder for this first lovely fall, chilly, wet, muddy trail run. We parked off of Service Road #6 at the Conley Run TH. I hoped onto the Silver Arrow BT after those two split off. I finished on Pigeon Roost.  123 miles for the past 7 days, a new high for me.

Wednesday 9/29
AM: 6 miles (44:00). Fire Tower
PM: 8 miles (59:00).  Up on the flood wall and behind it on the gravel road.

Thursday 9/30
PM: 6 miles (43:30).  Pre-race day run.  Up on the flood wall for most of this.

AM: 2 miles (15:00).  Morning Shakeout.  Laps around the loop trail, sprint drills in the woods and stretch by the pond.  Relaxing morning.
PM: 16 miles (1:46:42).  2010 All Ohio Championships
Big new PR: 24:42.8
Check out this Blog Post for more. 
Saturday 10/2
AM: 12 miles (1:29:30).  Shawnee State Forest, Road #6
Ran the same loop as Tuesday with my good friend and former All-American Corey Culbertson.  
PM: 6 miles (44:19).  Fire Tower
Sat on top the ridge and pondered for 35 minutes.  Good mental clarity session.

Sunday 10/3
PM: 20 miles (2:35:30).  Hangover to Upper Twin Creek Loop.
One of the runs that will go down for the ages here. Didn't really have any set time goals or even distances. Had a loop planned out and whatever it ended up being I was fine with. Now, I wish it would have been longer.
Started at Hangover with the guys, me and Reece turned left at the 6 mile gate, everyone else turned right or turned around for 12. Reece and I ran out road #2, turned left on Upper Twin Creek road (only concrete on the run.) After a mile on that road, we turned left on the White Trail. This trail was epic.

Got into Campsite 6 and turned right onto the Main Trail. Got back up to Hangover and casually ran the last two miles in.

This was the first so called "cold" run. In the 40's and a steady drizzle the whole time. Only thing I wish I had was my trail shoes. I just wore my Elites and I basically skied down the downhills. Fun time though.

Total Miles:  116
Total Time:  14:10:26

Happy with my overall week.  Of course, with a good race, I can't complain.  But also, I was able to get 116 miles in.  That is a benefit of a Friday race.  I will be back at it next Friday for the Shawnee Invite.

This was my 13th consecutive week at 100+ miles.  I only have 7 more weeks until Nationals.  


Total Miles:  473
Total Time:  57:06:23
Run Happy


2010 All-Ohio Championships. . .SSU Bears

"I awakened with a smile on my face, my legs felt fresh, my mind focused and my spirit high.  Twas the morning of All-Ohio and I knew my body was prepared for the 5 mile slug fest.  I knew I was going out in style."

When I woke up Friday morning at 7am, I had received the above words in a text message from Corey Culbertson.  It is fitting it was from him since him and I shared such a beautiful race last year at All-Ohio.  Alumni that I shared such experiences are a small part of what drives me each run and race because I know they would give anything to be doing what I am still able to do.  In 48 short days, I will be in the same position as them.....

My morning "shakeout" run brought back the ritual from the spring.  All of my track races were in the afternoon and I always ran a few miles, did sprint drills, and stretched.  This is one of the only cross country races where I was able to do this.  So, I woke up early and ran two miles on the trail behind the house.  My sprint drills were back in the woods as well and I stretched on the dock by the pond.  This was such a relaxing way to spend my morning.  And as I watched the pond, it was very still.  Like the calm before the storm.....

There were 277 runners toeing the line at the Elvin R. King cross country course, home of Cedarville University.  Looking over, it was a rush; we were running against every school in Ohio (except Ohio State, Kent State, and Findlay).  The race was going to be competitive since the course changed from Ohio Wesleyan.  Plus, the weather was amazing.  Blue sky's, with temperatures in the mid/high 60's.  It was very windy in spots, but not horrible.

One of my biggest goals of this season is to stay relaxed with everything I do.  Having composure in all situation, whether it be in a race, workout, regular training run, or class tests, I think, is the first part of being successful.  It is never good to be tense and have the heart rate sky high too early.

When the gun went off, I settled into my pace, getting out good, but not in the very front.  This course is wide open the entire way, so I had a lot of room to work with.  Keegan and I were running next to each other during the first mile.  We went through the mile in 4:50, putting us somewhere around 18th or 20th place of the race.

I knew the guys that were going to be in the front.  I knew the Lemon twins would take it out very fast, which they did, at 4:42.  Then, I knew Eric Finan would be up there along with Ridge Robinson from OU and Xavier's top guy.

During the second mile, I just tried to get in good positions and work my way up.  I knew the course very well.  This was my 6th race at Cedarville.  There were enough people in front of me to work my way up without getting stuck by myself.  I came through the second mile in 9:54 (5:04) sitting in about 13-14th place.

From then on, nothing exciting really happened.  I just kept working my way up to people, surveying their pace, and tried to work my way past them.  I came through the third mile in 14:58 (5:04), 9th place.  I only moved past one person in the fourth mile, 8th, and I was at 19:58 (5:00).  When I saw 19:58, I thought to myself that I really needed to grind to be under 25 minutes.  I had forgotten, at the time, that the last mile was actually .97.

I passed two more people during the last mile and coming into the straight stretch I saw the clock reading 24:30.  Right then, I remembered the thing about the last mile being .97.  No one passed me in the last stretch and I finished in 6th place, with my official time time being 24:42.8.  That was a nice 50 second PR for me and 59 seconds faster than my previous best time on the course.  I was stoked.

As for the team, we had a good day with many PR's.  Keegan was our two man at 25:18.  Brad was at 25:21.  Galen was 25:31.  Wysocki was 25:49.  Those were some big PR's by Brad, Galen, and Wysocki.  Linkous, who ran into a pole early in the race ended up at 26:15 and Chuck rounded out our top 7 in 26:43.

Although we did not finish 3rd overall like we did last year, we ran solid.  The teams that beat us usually did not come to All-Ohio and are Division 1.  Miami, Xavier, OU, Dayton, and Cincinnati beat us.  We beat Malone for the first time in our school history, which was really cool.  That was the first time they lost to another NAIA school since 2006, before I was even in college!


All in all, I am very excited about the race and the entire experience.  But, that was 2 days ago and what happened already happened.  We still have four meets left, two of which happen to be at our home course.  The biggest meet is yet to come, Nationals.

Still Remembering November