Washington Post: The Health Hazards of Sitting. More here.
You're probably not going to heal by surfing the net. Link. Or listening to other injured runners.
Attend to Dr. Jack Daniels and The ten basic laws of running
Must see. Rupp, Cain, etc. in a post-race intervals workout. Video. Note the attention to form.
Scary: Is It Just Us, Or Are Kids Getting Really Stupid?
Mary Cain: I just have so much fun.
Who needs drugs? See here. We know Slaney and Jacobs ended their careers with positive drug tests. And those Romanians are, well, suspect as well (hell).
Lets Run: The Week That Was
Maybe your PR is slower because you raced in Santa Clarita. Consider. The elevation of Santa Clarita is 1200 feet, or 365.76 meters.
Knowing what to eat and when. Link.
Fast women's 800. Watch. Some outstanding nickel and dime specialists show their wheels and heels.
1. Another outstanding cross country season for The Master's, men and women. Was that the best ever? And you got Coach of the Year honors. Your thoughts on that?
This past season was without a doubt the best womenís team we have ever fielded. At conference we ran a team time of 90:11 which is our womenís all-time best. We came up 4 points short of winning the conference title, which at this point in time no womenís team has ever done at The Masterís College. After conference things ended a little sour with Karis Frankian not being able to race with a hip injury and Hannah Kellerman having an off day (due in part to a toe sprain).
On the menís side itís hard to gauge where this past fallís team would compare with previous teams. Without Anthony Pizzo and John Gilbertson our team times were not nearly as fast, however, our 1-5 split was the best itís ever been. Our guys really gelled as a team, and executed pack running better than we ever have. When you have superstars like the Pizzo and Gilby duo, itís hard not to rely on them to the point where our 3,4 5 guys didnít contribute as must as I believe they could have. This year, without Gilby, our team as a whole really stepped up. We had 3 different guys as our number 1 throughout the year.
2. How goes the recruiting? Anything you can share at the moment?
I believe that this fall will be the best our program has ever been. We have some strong recruits on both sides that have verbally committed, but havenít signed yet. Matt Crichton is our only graduating senior on the menís side, and we have the potential of brining in some kids that will be immediate contributors. Also, we have proven ourselves to be a team of development, and as we continue to progress through this spring, Iím really excited about the year of growth we will have had once we toe the line this fall. On the womenís side, we graduate 3 good ones, but we brought in a slew of good talent this past year, and we have some more local girls lined up. If everything goes as planned I think our women will win conference this fall and be in the top 3 at nationals.
3. We've looked at the 2014 Track & Field Schedule. Leading off with a half marathon is an untraditional start. Is that to be a serious, going for a PR effort?
Our training design is based on getting as much of an aerobic base in as possible to start the year. We use the half as a gauge of the aerobic fitness of our athletes and chart that from year to year. If athletes know how to race a good half marathon then they will know how to run their base miles. We try to use a lot of half marathon race pace during our base work. John Gilbertson started off his senior year with our traditional half and went on to run 28:30 for 10k and 3:46 for the 1500m.
4. NAIA has a marathon event at the National Championships in June. Is that to be the key goal for some of your runners?
We have 4 athletes looking to race the marathon at nationals: Tyler Tockstein, Katrina Graham, Micayla Frankian, and Charity Schroeder. For these athletes, the half this weekend serves as their national qualifier.
4. The general rule to date is that you don't leave the track and go to the marathon until your late 20s, as you can't do both, and you can't go back after marathoning. That "everyone knows" assumption is being challenged. Your thoughts?
I think it depends on the athlete, and what the translation of ďmarathoningĒ actually is. If you take look at the top athletes in the distance events, youíll see they are all running long runs well over 20 miles on a consistent basis. For the NAIA, itís pretty easy to get the volume in, show up on race day and run a quality marathon for the collegiate level. ďRunningĒ a marathon vs racing a marathon is an entirely different story. If you are serious about marathoning then your PR days on the track are probably over. I encourage athletes to discover what event they love and train for that. Some athletes love the track, some prefer the road. I donít think there is a right or wrong; itís more about having a plan to reach the height of your potential and finding a coach that can lead you there.
6. Is this Master's first year of indoor track? What are the advantages to starting the season early, going indoors?
At this point indoor track is a compliance issue only for our womenís team. We have not received additional funding to compete indoors, so we wonít travel to the indoor national championships even if we qualify. Without the possibility of competing at indoor nationals, we will keep our focus on outdoors. We are only taking our women to two local meets in order to stay in compliance with the NAIA, GSAC and Title IX. Regardless, we are excited for the opportunity for our women to compete and have fun running some relays. I think the more experience you have competing the better. True athletes LOVE to race, and are eager for any chance they can get to compete, so long as theyíre prepared.
7. How important, how much emphasis are core exercises and drills at Master's? When and how often? Weights? Cross training?
We have replaced the majority of static stretching with dynamic drills, which we do virtually every day. Core twice per week; weights almost not at all, and cross training only when we canít run. If I was working with professional athletes who didnít have school/work we would do more, but like everything you have to make a priority of what is the most important and make sure the first things get done first. We want to stay healthy and get the work in.
8. Ditto on foam rollers, marathon sticks, stretching, ice baths, etc?
We foam roll/use marathon sticks every day, but not too hard. Breaking up ďboundĒ tissue is more important than stretching. If you end up with a knot in a muscle it wonít be long before you have some injury. Trigger point really helps as well as ice baths. We ice bath whenever we start to feel beat up.
9. For NAIA schools, what sort of high school track times would merit some athletic scholorship consideration?
The longer I coach the less Iím concerned with what kids have run at the high school level. A coachable athlete is much more important to me than times. For guys I look for milers 4:30 or better, and two-milers 9:30 or better. At the end of the day, I go with the kids who really want to be here, and desire to devote this time of their lives to the sport for the glory of God. For girls, I really like to see times in the low 5ís for the mile, or 11:30 for two.
10. You've expressed interest in forming a post-collegiate team/club. Care to share on that?
The post-collegiate team is going to happen. I have had a number of athletes express they feel a void in the Santa Clarita running community for post collegiate athletes to develop. Our goal is to fill that void. We want to provide the support necessary for post-college athletes to continue to progress and develop when their college careers come to an end. Our goal is to not merely provide a team, but an exceptional experience for serious athletes that want to chase new PRís for cross country and track. We are in the process of setting standards and working through the details, but hopefully this will be something we launch as early as summer 2014. For any readers interested in being part of this venture please email me at: email@example.com or give me a call: (661)362-2774.
Chris Chataway, One of the Gods
Rupp breaks American indoor 5K record. Video.
Cain breaks world indoor 1K record. Video. She held form better than Rupp in the last lap.
See Comments for photos from yesterday, Sweet Creek Trail and Beaver Falls, near Florence, Oregon,
This morning I ran the Oregon Dunes. Loved it! Photos tomorrow.
Bailey James runs a 4:26 indoor mile at Westmont. Others from Hart and West Ranch also competed. Link.
Chirs Chataway obit. ...The sub four vid.
Fun stuff on the Daily Relay's The Monday Morning Runi
Slow news day. We're off to the coast. Foggy here. Sunny there.
Brando: 2014 SCV Track Bests
My full name is...Shannon Irene Murakami.
I am... A graduate student, public relations professional-in-training, sister, friend and dedicated runner.
Soccer was my sport until...I finished 10th in state in cross country as a freshman. Soccer fell pretty low on the priority totem pole after that.
Rene Paragas...knows me better than I know myself sometimes. He is seriously the best coach I could ever ask for. Even during a lot of ups and downs, he's been one of the few people who never gave up on me and always believed in me. I wouldn't have had such amazing opportunities given to me without him.
My favorite prep running experience was...winning state with the team in 2006. Winning as an individual is an amazing feeling too but with the team it was like winning with a family.
The toughest Foothill runner... I can't pick just one!
My fictional hero...Katniss Everdeen from The Hunger Games. She kicks butt and started a revolution. That is serious girl power!
My real-life hero...is my sister. She never gives up and always works hard. She's also really smart and a total goofball. She's someone I've always looked up to (and not just because she's an inch taller than me).
Pasta or pot roast? Pasta! Throw in some turkey meatballs and a side of garlic bread and you've got yourself one happy Shannon.
One thing people don't know about me is...I hate biking. Spin classes are ok but I hate biking. I would rather run.
My biggest regret is...not eating more ice cream last night. But in all seriousness, I don't regret anything really. Regrets are just mistakes that are really life lessons that have made me who I am today.
My favorite spot in Santa Clarita is...the Beast. It's one of the places that I have always found myself again and my love for running.
I say all the time that...I want a donut.
Prep runners should realize that...they need to listen to their bodies and talk to their coaches! A lot of injuries or minor issues are preventable. Communication is key!
My dad always told me...hard work beats talent when talent doesn't work hard. For the record, he was right.
When I was 7 years old...I thought I was going to be the next Mia Hamm.
UCLA and D-1 competition was...an interesting experience. UCLA had it's ups and downs but D-1 is competition against people who have professional potential.
A classic book I've always meant to read is...Dracula. I still can't believe I've never read it.
My parents still don't know...that when I used to eat "healthy" during summer, I would hide candy in my room. Shhhh!!!
When I'm 27 I will...have hopefully traveled the world.
My competitive running in the future will be...coming up on February 2nd at the Huntington Beach Half Marathon. Hopefully more to come too.
I'm just so sick of...Miley Cyrus. Does that really warrant an explanation?
Santa Claritians need to know...Telly's has the best breakfast burritos! Not Jimmy Deans. End of discussion.
I actually think...sometimes you need to take a break from something to really appreciate it when you come back.
For Thanksgiving, I will...promise myself that I won't overeat and then end up eating like there's no tomorrow. :)
UCLA or USC? Both. Unless it comes to the rival game, then I'm UCLA all the way. Fight, fight, fight!
Lets Run: 106 photos of Rupp, Cain, Al Sal... Here. How 'bout those 400s and 800s after breaking American records? F-M girls do striders after a hard XC race. Anyone else who does such stuff?
Competitor: Not Done Yet: 5 Questions With Meb Keflezighi. Class guy.
Harvard has over 1200 students in athletic programs. None of them are on athletic scholarships. More.
Treadmill 101. Think how easy it would be to get in your run, or extra runs if you had one at home. I read my Kindle while doing the miles.
We had some fun with the Keep Euguene Weird photos, including some email exchanges with friends about conformity, open-mindedness, etc.
Where people gather, there is conformity, including Eugene. But there's a lot of diversity and passion. It's not just Tracktown. Pre is still revered, but Ducks football is even bigger. And Eugene still loves hippie icon/writer Ken Kesey.
You probably want to avoid The Bistro at Villard Michel Richard
Ben's Ten 2014:
Mostly a Saugus and COC affair.
Ten Mile Results (men's and women's winners)
Baxter Frick 56:55
Kurt Lutz 56:55
Shannon Murakami 57:04
5-mile Results (top 10)
1. Brian Zabilski 25:53 (new course record; 26:17 old mark)
2. Grant Stromberg 26:05
3. Alex Pearson 26:10
4. Brandon Jauregui 26:11
5. Ryan Tate 26:51
6. Jonathan Summer 27:19
7. Chris Ochoa 27:21
8. Rodrigo Ornelas 27:28
9. Ethan Walker 27:31
10. Chase Wheeler 28:52
*Sabrina Janes 30:17 (1st female; 29:54 is the course record held by Katie Dunn)
Benjamin Franklin was born in Boston, Massachusetts on January 17, 1706, ...His thoughts on athletics.
Every sports interview ever
Lets Run: 5 Thoughts After Galen Ruppís American 5000 Record and Mary Cainís World Indoor 1000 Junior Record
Elites reflect on how they would approach their NCAA days differently. Pro Advice for College Runners. Good advice for all of us.
Grantland: The Seroid Hunt. It's about MLB, but... Recall Craig Leener's story about a community college team whose smallest offensive lineman weighed 315 pounds. If we see a bulked-up sprinter we assume something's wrong. And yet in the ball sports...
Is there an obsession with body image and the female ideal that's having a damaging impact in women's sports? Read.
Wanna race indoors? Consider. Some Foothillers might be there.
There's something fishy about Nick Symmonds
Andy Holden, champion Brit runner and ale hound, RIP. Closed early.
My full name is...Eric Ryan Schranz
I am...a tired dad, alert husband, and dedicated runner.
I was raised...to do the best I could do and not give up.
Sacramento is...geographically a great place (equidistant to San Francisco, Napa, and Tahoe.) A bit flat for my liking, but the river and trails makes up for it.
But some day I'd like to move to...New Zealand.
Gene Blankenship...is the most inspirational person I've ever known. I still hear his voice as I crest each hill and finish each race.
My craziest Gene memory is...him completely losing his mind at a quiet campground in Utah after someone threw a snap cap. Gene was in a Mexican Sarape and is lucky he didn't get arrested.
Hart cross country ruled...because we were a random group of kids who happened to come together at the right time and under the right leadership.
Our toughest workout...running over the Continental Divide then cycling down the other side when I could barely feel my legs.
When I was 16...I was running a 4:30 mile but due to the depth of our team, felt like I wasn't very good.
I run ultras because...I like to explore the mental/physical aspect of the sport, I enjoy being alone (kids? what kids?) deep in the forest, and I'm always trying to figure out just how far I can push without destroying myself (a theme that, unfortunately, permeates the rest of my life too.)
My job is...I host and manage ultrarunnerpodcast.com. Most of my time is spent trying out and reviewing running gear, either for internal feedback or to publish on the site.
Beer...has a gravitational pull to the ultra/trail community that should not be messed with, though I'm anxious to see California brewers start to concentrate on non-IPAs. I am admittedly completely obsessed with sour beers.
I make a mean...wild boar carnitas. I work from home and do 100% of the cooking.
What my parents don't know even to this day is...Sam is pregnant with twins.
My biggest running regret is...not running collegiately.
The last book I read cover-to-cover is...Atlas Shrugged. Again.
My top three sports idols are...
Mike Wardian (serial racer from 5k-100M, often on consecutive days, a 2:34 marathon pushing a stroller, and a great ambasssador to our sport at 39yo)
My mom (picks up running in her 40s and isn't giving up. How many retired women do regular track workouts and stillrace?)
Frank Bozanich (a no-nonsense former Marine gunny who started running ultras in the 1970s, ran a 5:05 50 miler with no GPS, no GU, and no racing flats, is still fiercely competitive at 69yo, and uses profanity in a way that leaves me in awe.)
The best Santa Clarita runner I've known is...Peter DeLaCerda. He was beautiful to watch.
I can't give up...is what I think when I'm running. I'm trying to pass on to my kids what I learned from my folks: Try hard and don't give up. If my kids (2 and 4.5) are at a race, there's no way I'm DNF'ing.
If you really want to piss me off...refuse to stand up for yourself.
The first concert I ever went to was...Willie Nelson and Family with my Dad and uncle. I was probably seven years old.
The race I most want to run is...Ultra Trail Mont Blanc in the French Alps.
Another sport I want to try is...cyclocross. I've ridden, but never raced.
My favorite family memory is...all the time spent on the sailboat on Catalina. Carefree island living at 10 years old!
One thing people don't get about me...I can come across sounding like a jerk when I'm actually just trying to engage in conversation. I need to get that printed on a shirt.
My greatest extravagance is...beer. A $20 bottle of beer sounds extreme, but a mere $20 can buy you one of the best bottle of beer in the world. How many other hobbies or foods can claim that?
My last meal on earth would be...A perfect Caesar salad, duck confit, a nice sour from The Bruery, and a swapmeet churro. Hell yes.
Running Warehouse will no longer honor the Don's Diary 10% discount after today.
We had a good association for many years, but RW is going in another direction.
Our thanks and best wishes to Running Warehouse!!!