Monthly Archives: March 2011

MUCHO TRABAJO

We’re all as busy as little bees today.  More than one of us giving up our run to pull the finals together for Saturday’s Trail Runs.  Rotellas, check.  Hyvee, check.  Hill of Beans Coffee, check.  Tom Whitaker’s, check.  Upstream Brewery, check.  Take a moment to tell everyone how much I appreciate your checking in, check.  If I get a spare moment this afternoon I’ll craft some wit for your entertainment, if not, I’ll get some words up manana to be sure.

TECHNICAL INSTRUCTIONS

One of my favorite duties when I served as the WLDR National Championships Chair (2002-2009) was conducting the mandatory Technical Meetings the day before the race.  During these meetings all relevant points concerning the conduct of the race were presented to the athletes.  Questions were taken and answered, finer points highlighted, and everyone would leave knowing exactly what was expected from all parties.  It was during these meetings that I got to know and made friends with every runner of note from that era, as stated, it was always my treat.

From your Ni-Bthaska-Ke Trail Run Registration Chair (and newly appointed Technical Coordinator) Jody Green:

Hello Runners!

If you are receiving this email, it’s because you, or someone you know is registered for the Ni-Bthaska-Ke Trail Run at Platte River State Park this Saturday.

Online registration is now closed, but race day registration will be accepted at the park until 9:45am ($30 cash or check).

The following information may be helpful to you, so please read.

EARLY PACKET PICK UP
Preregistered runners can pick up packets and T-shirts on Thursday March 31 from 4-7pm at: 18505 Van Camp Drive, Omaha NE 68130.

RACE DAY PACKET PICK UP & REGISTRATION
Saturday April 2 from 8:30-9:45 AM at the Mallet Picnic Area. To register the price is $30.

PARK ENTRY
It is recommended that you carpool to Platte River State Park. A $4 park entry is expected at the entrance so please be prepared. Annual permits can be purchased at the park for ~$20 or online. Once you enter the park, go left down the hill and then make a right past Owen Landing. The Mallet Lodge is on the right. Follow the signs.

ATTIRE
We encourage participants, to dress accordingly and bring a change of clothes. There is a good possibility that you will get dirty.

WATER/AID STATION
We encourage participants to bring personal and reusable water bottles. Water will be provided midway, but we will not be providing disposable cups. This is our attempt to keep the parks clean.

COURSE
The 4-Mile and the 12K will begin at the same time and location but will not be the same course. We encourage runners to pay attention to the location where the races separate. Follow the arrows!! There will be no changes allowed in regards to race distance on race day, so please stick with the race and distance in which you are registered, otherwise you will be ineligible for awards.

The course will be marked with flags at the ground level; mile markers will also be indicated with signs. Please pay particular attention for barbed wire along trails that run along a fence line. We?re not going to lie ? This is a tough course! Watch where you put your feet!

The Race Director will make announcements prior to the start of the race so please listen for any last minute instructions.

FINISH
Pin your bib number somewhere visible on the front. Run through the correct finishing shoot (either labeled 4 Mile or 12K). Please stay in order, as a volunteer will tear off the bottom portion of the bib.

AWARDS
4 Mile: Top 10 Males and Top 10 Females
12K: Overall Male & Female, Overall Masters Male & Female (40+), and then Top 3 for each Age Group Male & Female: 12 & under, 13-19, 20-29
30-39, 40-49, 50-59, 60+.

POST RACE CELEBRATION
Lunch will be served at 11:45 am. Family and friends not participating in the run are asked to pay a fee to share in the hog roast and Upstream beer. The cost is $10. We will try our best to provide enough food, and we ask our participants and friends to eat well, but respect those who are still out on the course.

T-SHIRTS
Those who registered prior to Friday March 25 are guaranteed a t-shirt in the size that they ordered. If you registered this week, please return post-race to pick up a T-shirt if we have extras available. We try our best to order extras and estimate sizes, but we?re not as psychic as we?d like to be.

STATE PARK MAP
http://www.visitnebraska.gov/pdfs/myplanner/2000107.pdf

RESULTS & PHOTOS
Please go to www.teamnebraska.com

MORE INFORMATION
For more information and contact information, please go back to our Digital Brochure:
www.trailrun.digbro.com

FOLLOW US ON FACEBOOK
http://www.facebook.com/pages/Ni-Bthaska-Ke-Trail-Run/176146602425914
Questions would be answered quicker on Facebook and through the contact on our web brochure.

See you on the trails!

BETTER KNOW MEGAN ZAVORKA

Another of the fine athletes that have come to us from Wayne State.  Megan has continued to progress since graduating last year, lowering her indoor mile pr to 5:06.79 last month.  Megan’s first love is the Steeplechase, she has begun her barrier work for the outdoor season.  She has also ran well on the roads since joining, a real rising star!  Megan cranked out a tough 6 X 1000 meters yesterday like this: 3:24, 3:31, 3:32, 3:33, 3:28, 3:30.  Don’t try that at home, this young lady is a professional!  Megan is focusing on this summer’s USA Club Track & Field Championships at Ichan Stadium in NYC.  In her spare time Megan is studying Molecular Biology at UNMC, whew!

The Ni-Bthaska-Ke Trail Runs are fast approaching 500 entries.  Thanks to all of our Friends that have supported the growth of the event, we look forward to showing you a great time!

Wednesday Night Track Work at Millard West (6:00 pm)-
For Lincoln Marathon: 1.5-2.0 mile warm up and warm down.  3 X 1 Mile @ 10K race pace, 4:00 recovery jog between each.
For Lincoln Half Marathon: 1.5-2.0 mile warm up and down.     3 X 1 mile  @ 10K race pace, 4:00 recovery jog between each.
5 & 10K- 1.5-2.0 mile warm up and down.  1 X 400, 1 X 800, 1 X 1200, 1 X 400, 3:00 recovery jog between each effort
You’ve all been building a lot of strength through miles, going to start speed injections to make the distance race pace seem effortless.

Giddyup!

A MOMENT WITH MIKE MORGAN

In the once a mate always a mate department our old buddy Mike Morgan was kind enough to sit down with me this morning to discuss running the Lincoln Half Marathon and his preparations for the 2012 USA Olympic Trials and beyond.

Will:  Are you excited about racing again in your hometown?
Mike:  I am very excited to come home for the Lincoln Half.  I have been very fortunate to travel the world running different races, but there is nothing that compares to coming back to the streets that I grew up on and putting it on the line in front of my friends and family.

Will:  I know you had a foot injury earlier in the year, how has that resolved?
Mike:  The foot is floating at 60-80% given the day, it’s manageable, and hopefully it takes a positive swing towards 100% once we get into the warmer weather.

Will:  How has training been going recently?
Mike:  Training has been very consistent since early January.  But, being honest, it has become a lot harder to come back from injuries the older I have gotten.  When I was in my 20’s, I came back a lot quicker.  Luckily, I have 10 or so other guys on my team that make me bring by “A” game everyday, so I definitely get back into shape faster than I would if I were training alone.

Will:  Any key workouts to give you an idea of where you are for May 1st?
Mike:  Actually, this morning, we had a “ball-buster” of a long run.  I covered my 18 miles in 1:40.  Our fist three miles were 7:00, 6:15, 5:47, then it got ugly and we rolled a solid 10 miles at 5:30 pace or better.  You can bet that I am paying for it right now!

Will:  We all know your goal is the 2012 London Olympic Marathon start line..  Will you run another marathon prior to the USA Olympic Trials in Houston next January?
Mike:  Right now, I am not planning on another full marathon until the Olympic Trials.  Our daily training is very tough, and our marathon training is brutal, with my injury history, I have decided to play it safe and run some half marathons then moving to some faster stuff this summer.  Now, here is my disclaimer: if I get a shot to represent the US at the World Championships this August in Dagau, South Korea, I might take it.  I don’t know if I could pass up the opportunity to strap on that US jersey and represent my country.

Will:  We were both in Houston for the USA Men’s Half Marathon Championships on January 29th, did you come away with any insights into the new course that will be used for the Trials?
Mike:  I got a great opportunity to watch the race from the press truck with you.  I feel that the course is going to be a lot more challenging than people think.  It is an awesome course for spectators, you could park a lawn chair and a cooler on the side of the road and see us 4 different times, you can’t say that for many marathons.  I am hopeful that the U-turns will be eliminated from the course, they are huge momentum breakers and shouldn’t be part of this race.  The Houston Organizers are very smart, and I know they will have a great course and an unbelievable weekend.

Will:  Any other races that you will be focusing on in 2011 as part of your lead in?
Mike:  Nothing too crazy, I am going to use this opportunity to get to some of the races I wouldn’t typically run such as Falmouth, and maybe Bay to Breakers.

Will:  You and Kelly are expecting your first child later this year, congratulations to you both.  Does this change anything for your running career after 2012?
Mike:  Well, I’m already 31, it’s time for us to start growing our family.  I will always be a runner, whatever time I have left as an elite runner is out of my hands.  I would continue forever if I could.  Our ultimate plan is to stick around in MI until 2013, then evaluate, and make a plan for the next chapter of our lives.

Will:  Any words of inspiration for us merely mortals that are training up for the Lincoln Marathon?  Thanks and looking forward to seeing you soon!
Mike:  Well, you are just under 5 weeks out, that really means 3 more hard weeks of training, then it’s taper time.  Be consistent, and enjoy the weather as it starts to get warmer and things begin to grow.  This is a great time to be a runner!

BETTER KNOW CHRISTINA KING

Christina King comes to us from Wayne State where she was a 2 time All American for 2011.  She recorded a 6th (55.47) in the Indoor 400 meters at this month’s Indoor Nationals.  She was also 16th at the 2010 Outdoor National Championships (55.23),  has a pr of 24.93 in the 200, and 2:22 for the 800.  Christina graduates with a History Education major and Phys. Ed minor.  A soccer standout at Millard West (’06 grad), Christina didn’t run her first track meet until April of 2007, a 59.8 400 meters from a standing start.  Enough to impress coach Brink and earn a spot on the team.  She continued to play soccer for 3 years at Wayne before her 5th and final concussion from that sport led to retiring and focusing strictly on track and field.  Christina continues a long line of Wayne St. athletes including James McGown and Matt Schneider, with many more in the wings!

STATE FARM 10 MILE

The Good Mates were led by Aaron Carrizales (51:54) and Eric Rasmussen (52:07), taking 1st & 2nd overall.  Tom Nichols (56:32, 7th), Jordan Tucker (58:13, 10th), Brian Wandzilak (58:22, 11th) and John Seiler (58:47, 12th) also ran well in the Overall division.  Kaci Lickteig (1:02:02) and Bridget Easley (1:03:30) took the top two places for women.  Stacy Shaw (1:08:12) and Roxi Erickson Olsen (1:11:05) were the top two Masters Females.  Dave Johnson ran well in the 50-54 age group finishing in 1:09:34.

In the 5K Matt Heesch (16:42, 2nd) and Andrew Jacob (16:47, 3rd) ran their first road races since completing their indoor season a couple of weeks ago. 

Full results can be found at www.lincolnrun.org

Fine Running & Racing by all the mates, Giddyup!

NO SUPERMAN

Returning from dropping off my dear sweet Allison at school this morning,  Northbound on 180th, I saw an out of control pickup fishtailing at a high rate of speed.  It T-boned and flipped a van just ahead of me.  I immediately pulled over and ran to the van.  The female driver was belted in and hanging in her seat, trapped in the vehicle.  A couple of others had pulled over and someone yelled that they smelled smoke.  It seemed as there was no way to access the van to get the woman out. 

Being lithe and diminuitive, I began looking for any entry portal.  I was able to get the driver to unlock her rearmost window and squirmed my way through the chaos that was the result of the dramatic impact.  I was able to reach the front seat area, did a quick triage and found her to complain only of a possible broken left arm.  I was able to somehow cradle her in my arms, remove her seatbelt, and extract her through the moonroof.  Now, I’m no superman, but upon reflection I have no idea how I managed to get her out.  Luckily the “smoke” smell was the gasses emitted from the activation of the airbags.  The woman, although badly shaken, was fortunate to have been wearing her seatbelt, itwould have been much, much worse had she not.  I snapped this photo, a good time for me to learn how to insert pictures here.  The young lady that was driving the pickup was also OK, so no major injuries, that is the best news.  A high school student that was late for class and in too big of a hurry for the conditions.  Hard lesson for her. 

State Farm 10 Miler tomorrow morning in Lincoln, a good chance for many of our mates to test their fitness leading into Lincoln.  Craig Christians’ No Frills 10 Miler is also tomorrow in Plattsmouth.  But several of us are headed to the Wabash Trace for our final longest run going into May 1.  Going to be a muddy, slushy mess no matter where you are running.

Nearly 350 signed up for the Ni-Bthaska-Ke Trail Runs, today’s the last day to guarantee T-shirt sizes, www.trailrun.digbro.com

PACE WORK

This Lincoln Marathon training cycle has featured a great deal of marathon specific pace work.  I will have well over 150 miles at my goal pace by the time May 1st rolls around, another 50+ at 10K-Half marathon pace.  It is getting easier and easier to dial in, and spot on too.  Going to hit my single 20 mile run this Saturday, a big departure from any other previous marathon build up for me.  But I am running very consistent 50-55 mile weeks with few if any complaints physiologically and that is a bonus this time around.  Psychologically of course I am the master of my domain, so I’ve got that going for me.

Shannon Stenger started his 1500 meter pace specific work this morning, inoculating the soul to withstand the discomfort of racing, matters not whether it be a mile or a marathon.

Our Wednesday night track group is also cultivating a more keen sense of pace, they were hitting their splits last night despite a 25 mph, Cold North Wind.  Paces ranging from 6:30s through 9:00, working hard and finding focus.  I’m very excited for this dedicated group of athletes, they are all running Lincoln and are looking for big prs (and Angie’s debut!).  My old buddy Andre Lejeune reports his Boston training is going very well.  He does his training with the NY Central Park Track Club and is getting in great shape for 44 years old as evidenced by his 20 miles @ 7:00 pace last Saturday.  He’ll be rocking the Red & White on April 18th so give a cheer to an Honorary Good Mate.

Have you marked your calendars for the BIG BLUE RUN?  June 11 with an 8:00 am start.  5K, 1 Mile, and kids runs of 400 & 800 meters.

BULLY FOR YOU

“The only quality time he spent with other children was when they were beating him up.  With such a frail, skinny body, he became an easy target for boys three or four years younger.”  “This was the boy that would grow up to be Gerry Lindgren.  He would set many high school world records, go to the Olympic Games as America’s premier 10,000 meter runner at the age of 18, win 11 NCAA  track and cross country national championships in only three years of varsity eligibility, and set American and even world marks in distance running.  He inspired a whole generation of American distance runners and was arguably the best distance runner America has ever produced.”- Gerry Lindgren’s Book on Running, by The Shadow of Gerry Lindgren, 2005, published by Gerry Lindgren.  Whew.

Gerry is 11 years older than me and was nationally known in the early-mid 1960s.  I have a copy of the 1962 Boys Life magazine with the feature interview of the still in high school phenom, a beacon of American hope and pride and superiority during the Cold War.  Ectomorphic status defines a large part of the world’s best distance runners.  It also puts you on the business end of bullies. 

Ronnie, Marc, and several other of my “buddies” would make a near daily cat and mouse game of chasing me home from school.  If caught the minimum was the knocking and scattering my books and papers about the neighborhood (the days before backpacks when we toted everything by hand/arms).  If they were seeking more entertainment it could include everything from punches to de-pantsing.  I was only 50-50 on those daily dashes.  Oh what fond memories.  That part of my life speaks volumes as to why I am so short with antagonists.  And it was with interest that I finally caught the Aussie Bully Beatdown as I guess it is called. 

Our mate Aaron Bozarth is having a great early spring having pr’d in the Hammer two consecutive meets, 59.47 at the UNCW Seahawk Invitational and 59.59 at the CCU Shamrock Invitational.  Congratulations to Aaron and long time beau Jeni Steiner as they have announced an October date to tie the knot!

Matt Heesch and Jordan Tucker cranked out 20 X 400 @ <:75 yesterday morning, trying to kick start some speed there Jordo?

Ivan Marsh’s truck has over 300,000 miles on it.  Today is his birthday, I hope he has a Big Box with a bow on it sitting in the drive when he gets home from work tonight.

Almost 300 registered for the N-Bthaska-Ke Trail Runs.  This Friday is the last day to guarantee your preferred T-Shirt size, its pot luck after that but we’ll have plenty of extras.  www.trailrun.digbro.com

SHAKE WELL

“Research to date has not shown any one training method to be generally superior over another, provided the work load is constant.  All four common types of training (interval, fartlek, continuous fast running, LSD) can produce improvements in cardio-respiratory endurance.”  From THE RUNNING BODY by E.C. Frederick, World Publications, 1973. 

There are as many ways to get yourself in great running shape as there are runners.  You just have to find the right mix of the above mentioned ingredients, adapt them to your individual tolerances and preferences, apply diligently over a period of time, and Viola!  Race ready!

What’s the old saying, there’s nothing new under the sun?  On this morning’s run we were discussing shoes and gadgets and gizmos and technical fibers and replacement drinks and energy returns, ad infinitum.  But what it really comes down to is getting vertical and proceeding forward at a relatively quicker pace than normal.  Pretty simple stuff really, even if you have to learn to juggle real life while pulling it off.  Interval training, fartlek, continuous fast running, LSD.  Four training principles that we all introduce into the crucible of ourselves, testing which and how much and how long and how frequently, hopefully coming up with just the right recipe for race day.

Over 30 years of running has given me a pretty good idea of what works best for me.  After turning 50, flexibility, dynamism, and adaptability have joined the pantheon of the big four training principles.  Still operating within a structured training program but allowing the expectation of eternal excellence to take a side to contented reality.  Maturation as a runner, no longer the gale winds at my heels, but every footstrike all the more cherised just the same.  And still I want to push just a little bit harder…