En route to Victoria.
What Every Doctor Should Know About Athletes
World Champs previews at Daily Relay and LetsRun.
“If I could go back and relive my life,” said Jon Krakauer, “I would never have climbed Everest." More. On doing tough stuff for the wrong reasons.
Allyson Felix is the most successful female athlete in World Championship history. More.
We're in Victoria! Took a ferry from Port Angeles, WA. According to one internet source, the most famous Port Angeles native ever was... Link. Also, probably, the most famous person ever from Granada Hills.
Mitch Albom: Is Sportsmanship Dead?
Rio: Dead in the Water?
My Brain: The All-Hands Meeting
From the Canyon Cross Country site, about The Beast on Saturday. Bro writes: The girls were impressive as 6 girls made the All Time List. Marisa Rodriguez set the school freshman record!
Only freshman, Andrew Mawhorter, made the boys list. In all 14 boys and 19 girls finished today's "Mandatory" workout. I'm disappointed that 14 boys and
6 girls missed the workout, and only 3 notified me that they couldn't be there.
Re track and field, some Brit asks: Are We Being Scammed?
PrepCalTrack: California Cross Country Master Schedule. ...A quick, possibly superficial, check indicates only Canyon, West Ranch, Hart, Canyons, and Master's have their 2015 schedule posted.
Q&A with Max King.
Buy this. One mile high. 45 minutes (the way you drive) from your Santa Clarita driveway.
Further thoughts on The Beast. We know it's not for everyone, blah, blah... But we noticed two of the best Foothill preps we've seen in the past 20 years are not in the top 25. And both of them ran the The Beast, as we saw them there several times, and have the photos to prove it. And we'll never forget one of the guys quit once, near the "The Rocky Place," about half way, because, he explained as he was heading back down, "My shoe laces keep coming undone."
As many as a third of the world's top track athletes admitted violating anti-doping rules, Story
Running Times: Strength Exercises for High School Runners
Canyon ran the Beast. Top 25 SCV prep list updated.
Blast from the past. SCR Track Meet Results, 6/22/07
I run a 100% effort every race. I never take an easy week but for various reasons I can never get to do all 6 weeks worth of races. I usually improve each week by 1-5 seconds. ...My motto is... "sprint the down hills and the start and run the uphills comfortably" without going into oxygen debt. This requires me to sprint the first 200 meters as the massive crowd crunches to a narrow gate or turn. I stay to the edge of the crowd and will go wide around them. The course will then narrow to about 8' wide and I am usually stuck in a large group that begins to slow down after the first 200 meter sprint. I use surges going through the crowd and a lot of bumping occurs. I get to mile 1 wasted at a near mile PR pace (usually 5:15) but the crowd has thinned. Running around the oak tree and to the crest of the uphill along the freeway is slow but then I put on the gas at full sprint along the freeway because it is downhill until I reach Killer Hill. I usually pass about 5 people. I jog up Killer Hill or sometimes walk and the same 5 people that I previously passed will then pass me. At the top of Killer Hill I am spent and want to quit but will jog until I reach the next oak tree. From here (just before mile 2) it is a complete reckless-abandoned sprint until I get to the track. I usually catch the same 5 people again and I am typically passed by 3 different runners. Once I reach the track, I am done and passed again by one or 2 people. My splits tend to look like this; 5:15, 6:45, 5:20. I know.... if I reserved the first mile, I could reduce my second mile time and improve my overall time. ~Kevin McSweeney
More than happy to give my 2 cents worth. To me, the strategy is no different than in any other race, no matter the distance. You can run your best possible time by running the fastest even pace that you can barely hold onto in the last half mile or so by using all of your racing mental toughness. The distance you need to barely hang onto the pace varies by the distance of the race, but I'd say it's the last 1/2 to 3/4 of a mile in a 3 mile or 5K race. Of course, the unusual thing about this race is all 3 miles are so different. However, what I've figured out about this course is the first mile is a perfect average of the other two. Therefore, to run your best possible time, your finishing mile pace should be almost identical to what you run the first mile in. For example, if your best possible time is 18 minutes, your first mile should be within a couple seconds of 6 minutes. In all of my best races on this course, this has held true. For example, in last year's final, I knew my best time that summer had been 20:59, the previous week. That's a 7 minute mile pace. I knew I couldn't go much faster than that, so my goal was to be a few seconds under 7 minutes on the first mile. I came by the mile mark in 6:57, which would be a 20:51 overall time at that pace. I finished in 20:48, meaning I got basically everything I could out of that race. ~Brian Frank
There are several things that must be done in order to succeed, in a person's own perspective, at a COC Cross Country race. The most important of these, I believe, is not about conditioning your body before a race, but how you prepare your mind for it. In the race, there will be several instances where your mind will start to mess with you by telling you that you should save your energy for the end or by saying that you should slow down because you're hurting. Keep in mind that the main purpose of a brain is to prevent harm being done to it's body, therefore it is perfectly normal to want to slow down during a race. The way I've always been able to overcome this challenge is to just simply stay FOCUSED. By staying focused, you allow your mind to remember why you're running the race in the first place [whether it's going for a PR or just staying healthy], and it will motivate you during the race. The last thing I would like to say is that there is no right answer to this question because different runners have different strategies/philosophies on races that might only work for them. So do not rely too heavily on the different strategies that are given to you. Well, that's all I could think of right now. Good luck to all of you. ~Anonymous
I have run my best
races on the COC course by mentally breaking it down
into 3 separate one mile segments or races, being that
the 3 miles are so different from one another, holding
back a bit in the first mile that rolls up and down,
then using the down hill at the first strech next to
the freeway to make some time, pulling back a bit
before freeway hill. Then regrouping oneself along the
ridge for the last mile kick tale effort down hill
onto the track.....then procede to grab knees at
finishline to compose yourself for pictures from that
Mclean guy. ~Scott Dall
My tips for COC:
1. Run the first mile strong but not all out. It should be at the average pace for the entire race.
2. Run every downhill (even the slight ones) as fast as possible. Survive the uphills (even the slight ones). You should be passing people on the downs, and getting passed on the ups.
3. The second mile should be about 30-45 seconds per mile slower than the first. Survive Killer Hill, but be the first to get going once you hit the top.
4. The last mile is all downhill. It should be 15-30 seconds faster than your first mile. Although it looks cool to sprint on the track, most of the gains are on the service road leading into the stadium.
5. The best of the best? Get someone that's faster than you (1-2 minutes) to pace you. This is especially important in the first mile where most people go out too fast. ~Steve Watanabe
COC is the only run that keeps me coming back year after year. The best way to survive it is to think of the past years. The memory of the kids I have ran with keeps me going. Even though the coarse has changed many times in the past 20 years, there are parts, "The Oak Tree, Killer Hill, the Switchbacks" ect. that I still remember.I can hear the cheers for, and from the the hundreds of young runners and their families.My own kids grew up on that coarse. Now it takes a much longer time to finish ,but the challenge of of the first thursday after the 4th of July will always keep me going back. I always have my music on, and a bottle of water Having a beer with Berry after the run helps me get to the end too. ~Elaine Bingham
It’s all in Mile 2. ...You need to have energy to burn in mile 2 so make sure you arrive at the dirt section in good shape. Push the up-hills and make up some time along the freeway section. Mile 3 is a “gime” mile, you just need enough left to stand up, and the downhill will do the work. ~Phil Howard
Cruise the first mile, push the middle mile, and enjoy the quick downhill third mile. Speaking as one of Gene Blankenship's former runners, crest the hills!!! If you don't crest the hill, the hill wins. During the last mile, be grateful that you're not running the old course. Just before you leave the dirt for the final stretch to the track, look up at the switchbacks to your right - that's part of the third mile of the old course. Be happy the course has changed, take advantage of the downhill, and go for it. (And then be sure to join us in the parking lot after the race.) ~Kristin Schranz
Run the course once before the race as a training run, then run it again for the race ~Darcel Pertusati
The track is near…..then I can have a beer.
The track is near…..then I can have a beer.
Repeat as needed throughout the race.
Ugly week, eh? More on John Capriotti and USATF.
What it's like to race in the 445-mile Yukon River Quest—paddling through pain and hallucinations. Hellbent, But Not Broken
Is track and field a zero sum game? Link.
NYT: What Eating 40 Teaspoons of Sugar a Day Can Do to You
The best conditioned athlete is a long distance runner" ~ John Thompson, former basketball coach, Georgetown University
Only those who will risk going too far can possibly find out how far
they can go. ~ T.S. Eliot
When we were young(er) and on the track. Results.
Bob Binnie has COC #6 photos. Looks hot.
Wait a sec. It's my phone.
Runner's World: 70-Year-Old Becomes Oldest to Complete 292-Mile Badwater Double
Support tigers. Run naked through the London Zoo. Story and Video.
Breaking news from the Scandinavian Journal of Medicine & Science in Sports on female low energy availability, diet, and/or skipped periods.
Los Angeles area trails where you can see the stars (humans). Here. No, not The Beast.
Some guy's story, and even better photos cycling on the high, high altitude trail in Peru. Here.
It's easy being brave from a safe distance. ~Aesop
Signal: Saugus Fall Sports Preview
NYT: Nick Symmonds, a Sidelined Track Star, Continues to Break From the Pack
Molly Ludlow, on the U.S. Worlds team (replacing the injured Ajee Wilson), runs a 1:57.2 PR in a time trial. Video.
COC #6 results. Falco, famous Vike of yore, wins.
American medalists reveal critical details of their training logs and coaches explain how the rest of us can use them to get faster. Here.
Update on Symmonds/non Nike athletes v. USATF.
It’s no secret I’ve been dealing with some achilles stuff for quite a while, says Lauren Fleshman. The Next Step
Nick Symmonds: USATF Needs to "Be Burned to the Ground"
The Pain Medication Conundrum ...More. ...Perchance that pain is telling you to stop, something's wrong.
Smart People Live Longer
Canyon is doing The Beast on Saturday. ...Stats.
Video: Jenny Simpson's Steps to Beijing: Episode 2
Signal: COC's 42nd Annual Cross Country Summer Series winds down
NYT: Racing a Clock While Scoffing at Time.
Steve Rose, Getty Images snapper supremo, has been involved in every edition of the IAAF World Championships spanning 32 years. Favorite pics.
Flotrack: Nike's John Capriotti Threatened To Kill Brooks Beasts Coach Danny Mackey
Breaking news from 2007 and 2008. Goucher and Flanagan to get WC medals.
Los Angeles Times: 'Godzilla El Niño' may be coming to California
Endurance is patience concentrated. ~Thomas Carlyle
Tim Layden/SI: Nick Symmonds vs. USA Track and Field is far bigger than just one runner
Let Katie Swim.
The Coddling of the American Mind
Must-Reads for Millennials
NYT: Pixie Ninja Is a Giant in Ultrarunning
Are endurance athletes hurting their hearts by repeatedly pushing beyond what is normal? Consider.
40+ and Kicking Ass. ...Unless you were some prep phenom, college champ, it's likely PRs will happen in your 40s. Don't be stupid and take care, and you can still crush the competition (friends and family) after that.
Run when I can, walk when I cannot run, and creep when I cannot walk. ~John Bunyon, Pilgrim's Progress (1678)
Runner's World: A Year After Giving Birth, Alysia Montaño Returns to World Championships
Video: Cas Loxsom and Nick Symmonds Sprint Workout
LetsRun editorial makes some good points. We Respect Nick Symmonds, But Don’t Have a Lot of Sympathy He Won’t Be at Worlds.
Avoid any diet that discourages the use of hot fudge. ~Don Kardong, 4th at the 1976 Olympics (won by a probably drugged East German).
Video: Jenny Simpson's Steps to Beijing
Ken Goe/Oregonian: Athletes rights attorney says USATF is wrong in Symmonds case. ...Attorney Hogshead, a swimmer, won three Olympic gold medals in 1984.
If the Founding Fathers had intended for bureaucrats to keep people out of the WC's we'd have just stayed loyal to the crown. ~Chris Derrick
Signal previews Canyons and Master's cross country.
Take a virtual tour of The Desk of Haruki Murakami. Great novelist. Good runner.
Yep, I won my age group and got this nifty medal. Impressive, eh? Link.
Details on Los Angeles' bid for the 2024 Olympics. ...Cool. Meanwhile, the City of Los Angeles has about 10 billion in unfunded liabilities. Link.
Vent, or not to vent... Better off just going for a run. Alone. We don't want to hear it.
How to be a better hill runner. Here. Hence a better racer.
Dean Karnazes: Seconds Matter. Especially in cross country.
Oregon Track Club Masters workout in Read More.
Things that hurt, instruct ~Benjamin Franklin
Nick kicked off team. See here and here.
Katie Ledecky kicks ass. Link.
The war against GMOs is full of fearmongering, errors, and fraud. Link. Our garden is organic. Including a lot of corn. A neighbor was thrilled to get some thinned corn stalks for replanting; later horrified to learn it was not GMO-free. Fact. There is no such thing as GMO-free sweet corn. They're all hybrids.
Brooks announced that Nick will be paid his World’s bonus “as he won USATF champs and deserves it.”
Daily Relay: The Monday Morning Run
Gnarly. Cyclist Pancakes Into Car In Painful Crash