Monthly Archives: February 2012

WORLD INDOOR CHAMPIONSHIPS CONNECTION

Today I’m posting a tribute to my original USATF mentor, Carol McLatchie.  This article appeared in yesterday’s “The Bulletin”, the Bend OR daily.  Carol’s commitment to the sport is without peer, I am fortunate to have had her guide my early years.  Husband Jim is my coaching mentor, what a great couple of people!

 

Bend woman to coach U.S. team

U.S. indoor distance team will receive help in Turkey from Carol McLatchie

By Amanda MilesThe Bulletin

Last modified: February 28. 2012 7:13AM PST

Carol McLatchie will be the U.S. women's distance coach at the upcoming IAAF World Indoor Championships, scheduled for March 9-11 in Istanbul. 

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Carol McLatchie will be the U.S. women’s distance coach at the upcoming IAAF World Indoor Championships, scheduled for March 9-11 in Istanbul.
Rob Kerr / The Bulletin

Day by day, year by year, Bend resident Carol McLatchie has built up an impressive resume in the running world.

Athlete, coach, manager, official — rare is the role she has not performed in the sport, ranging from the local scene to the international level.

And in just a matter of days, McLatchie, 60, will travel to Turkey, where she will serve as the women’s distance coach for the U.S. national team at the International Association of Athletics Associations Indoor World Championships, scheduled for March 9-11 in Istanbul.

“It’s a great honor, and it’s just like, OK, whatever I can do not to screw up,” says McLatchie.

The designation is probably, at least in part, a nod to her record in the sport.

“In some ways, it’s like a reward for volunteering in the national federation, with athletes, on committees, officiating, just contribution to the sport,” explains McLatchie, who says she received official notification that she had been named to the position in December.

As a coach for the U.S. team, her role is primarily to assist her athletes, which are the U.S. women’s 800-meter, 1,500-meter and 3,000-meter entrants. (These events are the longest races contested at the world indoor championships. In outdoor world championships and Olympic competition, both men and women compete in the 3,000-meter steeplechase rather than the flat 3,000 meters, and in the 5,000 and 10,000 meters.)

As McLatchie explained them, her tasks will largely be administrative in nature, such as learning which athletes want to share rooms, seeing if the athletes have special needs, tracking down items they may have forgotten, and keeping tabs on them at all times in case they are requested for drug testing. If any of the runners wishes to go on a long run during their free time, McLatchie will also help organize the excursion, as, she notes, the team’s hotel is not located near any parks.

“So that’s going to be a challenge, is how far do they want to run and when, what day, and what we can do to work it out,” McLatchie says.

McLatchie will travel by air out of New York on March 4 with the rest of the U.S. team, which will take a direct flight to Istanbul and arrive a few days prior to the start of the championships for a mini training camp.

The day after the championships end, the U.S. team will fly back to New York, and from there, McLatchie will make her return to Central Oregon.

She says she has never been to Istanbul, a city of some 13 million people (as of 2010) that is situated on the northeast coast of the Sea of Marmara and within a day’s drive of the eastern borders of Bulgaria and Greece.

This is not the first time that McLatchie’s involvement in running and track and field has offered an avenue to travel to a different part of the world. She was an assistant team manager for the 1993 U.S. women’s team that competed in the IAAF World Championships in Athletics, staged in Stuttgart, Germany, back when American track and field icons such as Jackie Joyner-Kersee and Gail Devers were still competing. And she has served as a U.S. team official in international half-marathon and relay events in countries such as Slovakia, Spain, Japan and India.

Her competitive running career has been similarly stellar. After taking up the sport in her early adult years, McLatchie won an elite-level national title in the 10,000 on the track in 1988. She also finished 12th in the inaugural U.S. Olympic Team Trials in the women’s marathon, staged in May 1984 in Olympia, Wash. Joan Benoit Samuelson won that race and went on to capture Olympic gold in Los Angeles a few months later.

And that’s not even the whole of her resume, which includes positions on high-ranking USA Track & Field committees. She will serve as a meet official for the second time at the U.S. Olympic Team Trials in Eugene this summer.

When McLatchie returns to Central Oregon from Istanbul, she will resume volunteer coaching duties of the distance runners at Summit High School. Her husband, Jim, is in his third season at the helm of the Storm’s track and field distance squad.

But on the near horizon, Turkey beckons, the next position in a long line of service that shows no signs of ending anytime soon.

“It’s a honor and a recognition, which is cool,” McLatchie says of her Istanbul post. “But I just kind of keep moving forward and looking to see where I can help become a better official, better coach.”

 

TEAM CHALLENGES

We’ve got our squad set for the Shamrock Shuffle- Adams, Schneider, Pohren, Thor, and Kern.   And I’ve just accepted an invitation to return to Hospital Hill for their Team Challenge on June 2nd.  Another big prize money opportunity, but the full menu of amenities are also a big draw.  Housing, meals, etc., always a first class effort.  Pohren, Thor, & Schneider + a couple more, top 3 score, and yep, we’re In It To Win It!

Speaking with the event yesterday I found out another USATF Nebraska Competitive Club will be racing the hills.  I couldn’t be prouder of the Lincoln Running Company for fielding a team and sending them down to compete with the best of the best.  Logan Watley is doing some Very Good work and I’m thankful that Team Nebraska is finally getting a chance to mix it up with someone other than ourselves for a change.  They don’t have a big roster yet but those that are on board are serious about competing and we all welcome that.

Most of you know that I wear another hat, I’m also the USATF Nebraska LDR Chair.  Within that capacity it is my responsibility to encourage the formation of other LDR clubs, promote our USATF Nebraska Association Championship races, and advocate for competitions among those LDR clubs at said Championship races.   First up of course is our 12K Trail Championships, hope to see All of our Nebraska LDR clubs representing.

Incredible workout this morning.  I anticipated it with some dread but now that its done I’m relieved and completely beat.  Seventeen miles with 40 X pick ups of various distances and recoveries- all described but Top Secret.  I’m looking forward to lunch and a nap.  And I’ll not apologize for napping.

 

 

STRAIGHT EIGHTS

David Adams ran admirably on Saturday night, results below.  He texted me right after the race “My lungs felt like they were going to explode at 2K.  Tough race, those guys don’t mess around.”  Nebraska flat lander running in the rarefied air of Albuquerque, and against that caliber of field,  his words were an understatement.  The Big Prize for David will be this summer’s USA Olympic Trials Steeplechase, this speed he has developed over the last several months will only make him all the more ready.  David, we are all darned proud of you!

Team Nebraska loves REAL RACING.  Ivan Marsh won his 6th consecutive Trek to the Top in 4:28, only :04 off of his event record.  Cory Logsdon ran a 3000 pr at the Nebraska Wesleyan Invite on Saturday running 8:53.37, he’ll be taking those wheels to the Boston Marathon.  Cheto Cerda ran the 800 meters in 2:04.08 for 5th.

Jacque Parker ran a pr 1:34 at the Cowtown Half Marathon, she too will be running Boston.  Emily Kraus joined us for a Very Hilly 18 miler yesterday morning, she’ll be joining Jacque and Cory, and Justin Mollak too, in Boston.  Justin’s achilles problems have faded as evidenced by a solid 23 miler on Saturday.

Linda & I both had 80 miles last week, her highest ever, my highest total since 1996.  And I slept eight straight hours last night, another pr since moving to Omaha at least.

Registration fees go up on Thursday for the Ni-Bthaska-Ke Trail Runs.  You can go to www.active.com, 2012 Ni-Bthaska-Ke, for registration information and more.

Had a great turn out at my first annual Oscar party last night, the theme was Bollywood.  Omahan Alexander Payne was on the invite list but was busy accepting his award in Hollywood.  Congrats!

And congratulations to my dear sweet Alli.  Her ceramic and glass piece titled “Ethereal Mess” took 2nd overall at The Scholastic Art & Writing Awards of 2012 hosted by the Omaha Public Schools.  Her sculpture “All That Glitters”  took 3rd.  Did I mention she can cook too?

 

1 Bernard Lagat Nike 7:47.54
2 Lopez Lomong Nike 7:51.75
3 Galen Rupp Nike 7:57.36
4 Justin Tyner Falcon Distance Project 8:11.25
5 Benjamin Bruce adidas/McMillan Elite 8:11.82
6 Matthew Williams U.S. Air Force 8:12.07
7 David Adams Team Nebraska/Brooks 8:18.42
8 Brian Harvey Boston AA 8:34.82

POTPOURRI FRIDAY

A little bit of this, a little bit of that.

Good luck to Jacque Parker at this weekend’s Cowtown Half Marathon in Dallas.  She’ll be making her debut in the Red & White.  She’ll also be running the Boston Marathon.

And if you’re headed to the Boston Marathon do me a big favor and sample the “Samuel Adams Boston 26.2 Brew”.  You’ll get to enjoy a great beer and feel good about adding to my little nest egg.

We’ve just committed to the Shamrock Shuffle Elite Team Challenge.  Sunday, March 25 in Chicago, we’ll be sending our most fit mates to battle the Best of the Best of the Midwest and beyond.  Looking at last year’s winning time we are “In It To Win It”.   Five can enter with top 4 scoring.   David Adams, Luka Thor, Matt Pohren, and Matt Schneider have been selected.   We’ll be sending a fifth as well, tbd.  Going to be a sweet payday for the Good Mates.
1st $3,000
2nd $2,500
3rd $2,000
4th $1,500
5th $1,000

Adams, Thor & Pohren will also be doing the Dash for the Diamond on March 10.  Schneider is racing the Leprechaun Chase the same day, Eric Rasmussen will join him in an effort to lead the lads to the tape.  Good tune ups for all.

Matt Pohren and Luka Thor have been training together.  They meet at my house and are cranking out some incredible workouts.  Pohren is a stud and always returns amazed at how Luka runs him into the ground.  Schneider is grinding out lonely, difficult miles on his own further North.  This is going to be a Great Spring for them all.

Luka  has been accepted into the USATF Men’s Athlete Development Program for the USA 25K National Championships in Grand Rapids, MI on May 12th.   He’s passing on a win at the Lincoln Half Marathon in order to compete against the Very Best competition in the U.S.   Our buddy Greg Meyer does a great job with the race, it remains one of my most favorite on the national champs circuit (and certainly the Amway Grand Plaza is at the top of host hotels).  Both Linda Barnhart and myself have had success racing there too.  Linda previously claiming the Masters National Champ title, me the 50-54 back in 2009.

That leaves the Lincoln Half Marathon a race between Pohren and Schneider.  And whomever else toes the line of course.

We’ll have several mates running the Nebraska Wesleyan Indoor Open this weekend.  Andrew Jacob, Cory Logsdon and Cheto Cerda among others.

Wow!  A great new comprehensive calendar for just about anything that involves elevating your heart rate: http://nebraskaendurancepage.blogspot.com/ Nice work!  Nebraska has needed something like this for the last umpteen years.  Let’s hope there is an interested sponsor that can help develop this into The regional resource it has the potential to be (ala Runner Triathlete News in the South and Southwest).

Good luck to my dear sweet Alli at today’s Metro Community College Culinary Arts Challenge.  They’ve got a solid team and menu, the competition will be heated and some big prizes at “steak”.

And finally, Go Get Em tomorrow night to David Adams.  We’ll all be watching online or monitoring the race by whatever means we can!

 

 

 

CALDO DE POLLO

For the Soul.  Just finished a very easy 5.5 with my old buddy John Tully.  Wet and cold but we don’t mind.  Perfect day for my home made chicken soup, the aromas wafting in from the kitchen have my taste buds doing a little Pavlovian dance.

We let John set the pace this morning, he was incredulous that I was having a bit of a time keeping up.  Thursday is our “off” day, an easy 5 at what might Lydiard might have described as “massage” pace.  The legs certainly feel better post run than when we first started.  Very therapeutic, just like my soup.

Got to catch up with my old, old buddy and SDSU Head Coach Rod DeHaven last Friday night.  We did a little reminiscing about his USA Half Marathon Championship at Parkersburg, WV in 1998.  I asked him if he still had the “creepy doll” that was part of his prize package.  Race Director Louie Hare came up with the idea, the American Girl Doll Co. is based in Parkersburg.  Rod and Libbie Hickman were the prohibitive favorites for the race and Louie had the company make dolls in both of their likenesses.  They were presented up on the awards podium, more than a little creepy to be holding dolls featuring their own faces.  And most of you should remember that Rod went on to represent the US at the 2000 Sydney Olympic Games Marathon.

Below are the entrants in tomorrow night’s USA Indoor National Championships 3000.  Our David Adams goes in with a 3rd seeded qualifying time for the distance but will have his hands full with both Bernard Lagat and Lopez Lomong, as well as Galen Rupp.  If one of those 3 has an off night, David has a great shot at a top 3 finish.  Giddyup Good Mate!

Men’s 3000m
With Qualifying Mark
Galen Rupp Nike  7:40.87
Benjamin Bruceun, attached7:59.10
David Adams, Brooks / Team Nebraska 7:59.53
Brian Harvey, Boston Athletic Association 7:59.76
Christopher Barnicle, unattached 8:00.82
Matthew Williams, U.S. Air Force 8:02.48
Justin Tyner, Falcon Distance Project 8:02.81
Bernard Lagat, Nike 13:07.18*
Lopez Lomong, Nike, No Time

RUNNING & RACING

This was the title of a weekly series that ran on ESPN between 1986-1989.  Produced by Salmini Films and hosted by my old buddy Tony Reavis.  I have almost every episode recorded on VHS.  If any of you techno-types want to help me transfer to a more durable format I’d love to hear from you.

In the pre-internet days this was a true gem as it often covered events that had occurred just the weekend prior.  And all the Majors were covered extensively.  Features on the favorites, including masters as well as open athletes.  Footage from the back of the press truck or motorcycle, it was a bird’s eye view into Real Racing, something we sadly just don’t get anymore.  The gutsy battles between warriors from another age, heroes all to me.

The weekly show stoked my competitive spirit.  And more.  I came to realize during that time that I wanted nothing more than to be involved in running and racing as an avocation and maybe even eventually a vocation.  So I ran and raced all across Texas, honing my craft as it were.  It wasn’t until 1996 that I would get my “big break” with USATF and the rest is history.

And it is the future.  I’m still fortunate enough to have courteous discourse with the leadership of our sport, from national to local.  On the national level, and with Team Nebraska, we still aspire to develop the Very Best from our Most Talented athletes.

On the local level, through the Omaha Endurance Group, and my membership with the Omaha Running Club, I still hope to cultivate a spark.  Sometimes that spark results in a 15 minute miler dreaming of becoming a 13 minute miler.  Sometimes it is manifested by someone losing 100 pounds.  Most often it is as simple as someone choosing a race and training with a goal that will signify a major personal accomplishment.

And that is where the convergence lies.  All athletes are human, put their britches on one leg at a time.  David Adams’ goal of making the USA Olympic Steeplechase team, to me, is the same as Joe Everyrunner’s goal of breaking 50:00 for the 10K or making a marathon debut.  While David has been blessed with Incredible Talent, I see just as much hard work and determination from Joe towards his goals.  This we all share.

I have been posting on our Omaha Running Club fb page some of my training results.  This in hopes of igniting that little spark in my fellow ORC members.  I’m very much in the merely mortal category but am hoping that by modeling hard work and ambition, they too will find the courage to dare to dream.    To push just a little harder, aim just a little higher, realize the satisfaction of exceeding once unfathomable personal success.  That is Racing.  Getting just that little bit more out of our own abilities and talent.  Not compared to anyone else, only to your own expectations.  Personal achievement.

And I’ve been around long enough to understand that there are runners as well as racers.  Some people really do get out and run just for fun and fun alone.  And that too is a great goal.  To keep oneself active and alive and healthy is as admirable and praiseworthy as any other life goal.

A great article on our mate Ivan Marsh on the front of today’s OWH Living section.  Some good quotes by him and also Brian Wandzilak about Ivan’s quest for 6 in a row at this coming weekend’s Trek To The Top.  Full story here: http://www.livewellnebraska.com/

 

DASH FOR DIAMONDS

I had a great chat with Joe Kenney yesterday.  We were discussing his upcoming event The Dash For Diamonds (March 10th).  He is Old School too.  Well traveled and has seen races/runs from coast to coast, our expectations and definitions of what makes a good or great race are remarkably similar.

Joe is the Director of Angel Guardians, “The mission of Angel Guardians, Inc. is to improve the quality of life for special-needs teens and adults in the areas of housing, employment, fitness, socialization and recreation. We are a Nebraska 501 (c) (3) not-for-profit organization.”  Another Great Cause that Team Nebraska will support.

What I liked about his philosophy is that you can give something back to the runners far in excess of what an entry fee might suggest.  In this case, and here the Dash For Diamonds really sets itself apart, the Overall Male & Female will win a Diamond, retail valued at $750.  These stones have been DONATED to the event because someone else believes in bigger causes.  That is what separates these good and charitable events from your for profit models.  It is much easier to get the philanthropic side of Nebraskans involved when the cause is right.

And as Joe and I agree, we are using Our Sport of running to help with these fundraising efforts, so why not give a little something back.  I like the cut of Joe’s jib.

We’ll load up some Team Nebraska studs and studettes for the Dash For Diamonds.  There are already athletes entered from several states, I say the stones must remain in Nebraska!  Already 250+ entered, you too can come out and support this wonderful charity, race information below:

Date: March 10th, 2012
Time: 8:00 a.m.
Race Distance: 5k Run & 1 mile walk
Prizes: Diamond for the overall top male and top female runners of the 5k
Atmosphere: Fun, festive, St.Patrick’s Day theme around the event
Registration: www.active.com
All proceeds go to help improve the quality of lives for developmentally disabled young adults in Omaha.

Dash for Diamonds!
Yes, this is correct.  The overall TOP MALE and TOP FEMALE runners will win a pair of real diamonds valued at nearly $750.00!  The top runners will have a little extra push to finish strong … who will have the Irish Luck?  There will be no pot of gold … just Diamonds!

Course Description
This scenic course runs through historic downtown Omaha and is an out-and-back style race.
It starts in front of The Dubliner Pub (12th & Harney) and from there the race heads East to 10th Street. Racers will then turn left and head North towards the Heartland of America Park trailhead. Then towards the “Lucky Bridge” at the Northeastern edge of the park. Racers will enjoy this flat and fast course as it ventures North towards the Pedestrian Bridge. Runners will cross the bridge leading towards Iowa. Racers will turn around and Dash home for the Diamonds!
The Dubliner Pub (www.dublinerpubomaha.com)
The run will start and finish at the classic Dubliner Pub.  They will be open for “unlimited fun” for thirsty runners.

Irish Day Parade
After the awards ceremony that won’t disappoint, stay and enjoy the Irish Day Parade that passes through Downtown.
Additional Information:
We will start promptly at 8:00 at The Dubliner Pub at 1205 Harney Street.
Refund Policy:
No refund or transfers are given for any reason.  Considerable effort goes into producing such an event and funds are expended early in the process to create this race.  Thank you for understanding this policy.
Who we areThe mission of Angel Guardians, Inc. is to improve the quality of life for special-needs teens and adults in the areas of housing, employment, fitness, socialization and recreation. We are a Nebraska 501 (c) (3) not-for-profit organization.

Additional Information:
Goody bag:
* special gift for anyone with a dog (yes we asked on the registration)* our special needs adults have been working on hand braided bracelets  that are green and black for every runner. This is very difficult task  for many of them. They are hoping each runner wear them proudly.* free pack of superberries in every goody bag* free packet of hydrate formula for endurance athletes* (still trying to provide granola in every race bag)* free coupons for coffee at scooters* discounts on countless items* long sleeve black or green performance shirt

7:00 Dubliner Pub opens (next to the start / finish line)     (we are working on a local distributor to provide a free keg of Guiness)
7:30 Irish Dance Troupe will be performing for any race participants     interested in watching
8:00 Start of race
8:00 Roja Mexican Grille opens their fire pits outside as well as the bar. Free chips and salsa to participants.
8:30 Irish band starts playing at the Dubliner for race participants.

After the race:
* Brueggers will be providing free bagels / spreads* Hy-vee is providing free fruit* Scooters is providing free coffee* Massage tables availalbe (I know …only a 5k)* Superberries will be providing smoothies and juice for participants* Psychic will be reading palms for donations only
Awards ceremony is still to be determined.
10:00 Parade starts10:00 Tip Top building opens for any race participant that is interested      $5.00 to get in to the party (proceeds go to Irish Hibernians)      Drinks, food, live music, etc. Party goes most of the day!

 

HAPPY TRAILS TO YOU

A big tip of the sombrero to Ivan Marsh and Camp Carol Joy Holling.  The 1st annual Empyrean Ales 5K pulled off what will likely be one of the most Fun run/races of the year.  A big thanks to all involved for letting Team Nebraska have some small part in the conduct of the event, it was our pleasure to be sure.

Over 500 runners registered for the tour of trails out at the camp.  And what a wonderful cause, providing camp experiences for children that might not otherwise afford the opportunity.  There is a whole lot of love at the camp, starting at the very top and evident with every staff member.  One of the highlights of the morning was a gentleman coming up to Ivan and reminding him that they met 16 years ago when Ivan was his camp counselor.  Nice.

A showcase of the differences between not-for-profit events and for profit events.  The amenities provided to each entrant only began with the sweet stocking cap bearing the event logo.

The facilities are first class for hosting a race.  The Town Hall accommodated everyone at the post race shindig.  And what a fete it was!  Plenty of FREE Empyrean Ales, plenty of FREE food catered by Fireworks (mixed green salad, beer cheese soup, bbq beef sandwiches).  A boat load of door prizes.  5 gallon keg certificates to each overall and age group winners, pint glasses and hats for 2nd & third.  And Beer For A Year raffle drawing.  The lucky winner was John Pearl, home on a 4 day leave from his military service in Virginia, his wife (in Lincoln) will undoubtedly be toasting her good fortunes throughout the rest of the year!

This is how runs/races should be done.  Giving something extra back to the runners for their entry fees.  No extra costs for liquid refreshment or food at the finish.  Hope you are planning on coming out to the Ni-Bthaska-Ke Trail Run, we roll this way too.

The race was started with the “murder of the snowman”, signifying the end of winter.  Linda pushed the snowman that had been built on the 2nd floor balcony to its doom, when it hit the ground the runners were off, a Great Time was had by all.


It was a Perfect Morning for a jaunt through Camp Carol Joy Holling.  Good clean living by all involved no doubt!

The water crossing was easier (and drier) for some than for others.

A little snow, a litte mud, and a lot of friends!

Team Nebraska was happy to be in on the planning and conduct of the event, we are always pleased to assist with good charitable deeds in the community.

And our athletes LOVE TO RACE!  Look at how Happy it makes them!  Tim Langdon leads Ivan and Brian Wandzilak.  Ivan would toy with them for the first two miles before pulling away to a :45 victory, Tim & Brian would be the next two across the line.

I’ve said it a hundred times before, Ivan Marsh is a True Nebraska Treasure.  He came up with the idea for the race, organized it, and won it!  First beer’s on Ivan!  He’ll be defending his Trek to the Top title this coming weekend, going for his 6th consecutive victory.

If you love the Trails as much as we do, we’ll see you on April 7th out at Platte River State Park.  Team Nebraska will also host the Swamp Stomp 8K Cajun Fest Trail Run on October 20 and the Monster Dash 5K Trail Run on October 27th.  Mark your calendars!

 

DAVID’S IN!!

David Adams put on a show of strength and determination Friday night that inspired the Devaney Center to rise as one and cheer him to the tape.  With Trevor Vidlak assuming pacing duties for the first mile, passed in 4:18, David was on his own for the rest of the race.  Often passing lapped runners in lanes 2 and 3 he continued to grind out the splits and finally unleashed a smooth and fast kick over the last two tours of the oval to hit 7:59.53, well under the 8:03 necessary to qualify for next weekend’s USA Indoor National Championships in Albuquerque.  It was a joy to behold and I’m glad to have been there to see it first hand.

Earlier in the day Matt Pohren won the 5000 meters in 15:01.19.  Virgil Mitchell had an excellent afternoon taking 3rd in the 60 meter hurdles (7.94) and 2nd in the 400 meters (48.64).

A great meet with some great representation by the Good Mates.

Kelly Crawford has been going to Lincoln every week to time David’s workouts, he was as happy as anyone about David’s race.   He, Linda & I celebrated with a beer afterward, all sporting David’s hip numbers 21 that will go into our scrapbooks of Team Nebraska excellence!

TGIF

Great morning for 11.5 miles out in the Scenic Sarpy/Douglas county roads.  Some good stuff coming up this weekend too.

David Adams will be going for the Indoor National Championships standard of 8:05 for 3000 meters tonight at the Husker Tune Up.  A few of us will be going down to cheer on his efforts,  Giddyup David!

Jeff Nielsen will be running the Austin Half Marathon.  The Texas Hill Country, one of my most favorite places on the planet.  He’s been doing copious hill training on the legendary Schoby Hill in Blair so should be ready to roll.

The Empyrean Ales 5K will be tomorrow morning at Camp Carol Joy Holling.  Another Ivan Marsh Trail Run, the course will be difficult but with 500+ runners entered it is also going to be a blast.  Hope to see you all there, I’ll be conducting the awards ceremony.

The weather is great, the sunshine sublime, hope you can make it out for a few miles today if you haven’t already.

Big thanks to Mark Berggren for the primer on auto mechanics yesterday.  Once a mate, always a mate….