McMillanElite :: Training Blog
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Entry #72
Week of October 27, 2008
by Paige Higgins
Well it's been a great last few weeks. My marathon at Chicago went really well. I was happy that four months of total dedication to the sport I love came together that day. It was invaluable to me to have the support of my family, who came out to cheer. Greg, Tracy and Angus made the trip out as well for Bri and I. Angus is the greatest traveling almost-one-year-old I have ever seen. Such a happy kid! It was really nice having him there the morning of the marathon. I had so many things running through my head. Then I saw Angus, just chillin’ in his stroller, looking a bit like "why the hell am I up so early?" but taking it like the rockstar he is (he actually is a rockstar, I just finished making his guitar for his Halloween costume!).
Anyway I would like to thank everyone and especially my family, Greg and Tracy for coming out and cheering for me not only in the marathon, but for the past four months. You guys are the best and none of this would even be close to possible without your love and support.
So after a pretty long trip home (It took about 5 hours longer than expected, but I was just so darn happy nothing could've ruined my day) we all were happy to be back in our hidden haven of Flagstaff. I took some time to enjoy sleeping in, eating cake, drinking wine, and enjoying not running for a few days. My body on the other hand didn't appreciate it; I got sick. No worries though, Rob and I had Vegas to take on!
Now when Vegas comes to mind I can imagine it is followed by words like: gambling, dancing. "Classic Vegas" is not my style. Rob and I did it "Paige style." We went to three of the most fabulous shows I have ever seen: La Reve, The Phantom Spectacular, and Mystere. They were all such beautiful displays of what the human body can express and achieve. La Reve took my breathe away. We stayed out late finding amazing food (I still dream about the chocolate cake we ordered the last night), looking at the beautiful architecture and lights of the city, and just enjoying each other's company. I had a blast dressing up trying to look pretty for Rob (thanks for the dresses Linz!!!) and holding his hand. We didn't spend one penny on gambling. It was one of the best trips and most memorable times I have ever had.
I'm now getting back into the swing of things, excited for what is to come, thoroughly satisfied with my down time. I get to cheer on my teammates as they really start to get fit and ready for their big races. Once again thank you to all the people who love, support and care about me. Like Greg said, "this is the first step"… I'm excited and ready to see what's to come!
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Entry #71
Week of October 20, 2008
by Giliat Ghebray
Hello world. This is my second installment out here in Flagstaff. Things have been going pretty well for me training and racing wise. I am averaging more miles per week than I ever have and I feel very little fatigue. Greg's training methods have been strengthening my aerobic capacity at an amazing rate and I am eager to see what the future will bring.
My first race some weeks back was an 8k competition down in Tucson, Arizona. I placed second there to Brett and ran a personal best. I just couldn't believe I could run my first race of the year at such a quality rate. The second event was a 5k race over in Santa Monica, California. After leading much of the early stages I placed second and ran a road PR. Although slightly disappointed by my result I still came away with a sense of achievement.
I am already way past where I was this time last year - a period of running I considered to be my best. I am happy my athletic endeavors have been going well so far and hope to continue to race at a high quality. The only hitch I have found in life out here is my job situation. It's hard coming from a strong job market back in the Bay Area to one not so steady in Flagstaff. I am sure I will figure something out hopefully in the near future. Well, that is it for now and I hope to continue to make my family and friends proud as I continue to scale the steep mountain of athletic success.
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Entry #70
Week of October 20, 2008
by Trina Painter
Routines
There is something about having a routine in your life that brings order and peace. Most people whether they admit it or not function better under a regular routine. From infants to teenagers to distance runners, it is beneficial to all. It has now been several months since the new athletes have arrived in Flagstaff to join the team. Everyone seems to have settled nicely into the rhythm and routine of our weekly training of distance runs, core and circuit workouts, steady states, leg speed workouts, long runs and even our weekly team meetings.
The Beginning and the End
While I do feel like my own life has more of a routine now, it is still a bit hectic as I work with two teams: my high school cross country team and the McMillan Elite team. This past week the regular season ended for the high school runners with a meet in Holbrook, Arizona on a gorgeous fall day. The varsity squad will compete in the regional meet this coming Saturday. I am hopeful that both the boy's and girl's teams will qualify to move on to the State Meet, November 8th in Phoenix to battle for team titles.
While it is the end of the season for my high school team, it is the beginning of the racing season for the Elite team. Almost everyone has raced recently with great results. It is encouraging and fun to see the team running so strong off of our fall training. Impressive running at the Great South 10 mile Run in England this weekend where Martin Fagan took 2nd in 46:58 and Andrew Carlson was 6th in 48:08. One of our goals is to have top ten finishes in all of the races that we compete in and so far we're accomplishing that this year!
Most of the team is now preparing for a cross country race in San Diego in November. In December, we are sending a full men's team, for the first time, and Lindsay Allen and Becky Guyette to Spokane, WA for the USATF Club XC Nationals. Paige Higgins and Brianna Torres are finishing their marathon recovery phase and are anxious to get back to their regular training programs again. We hope to field a full women's team next year at USATF Club XC Nationals!
Racing Bug
Watching everyone else take off to race recently, I even got the racing bug this month. I convinced my family to make a quick trip to Tucson with me two weeks ago so I could race in the Carondelet Get Moving 10 miler. David, Hannah and Chloe even got in on the action and participated in the 5k. I was happy with my race, as I was able to pull off the win, but I wished that my legs had felt better during the race. At my age, (42), I am just happy to be able to still race and do well sometimes (editor's note: Trina is too modest; she's still got plenty of kick and competitive fire in her)!
adidas Visit
This past week we also had Eron Osterhaus and Scott Schilter from Adidas in town for a few days. They ran with the team and did very well with the altitude. They also showed us the current and new line of shoes. They did a great job explaining all of the technology that goes into each model and answered all of our questions. It was an amazing and in depth presentation that got all of us thinking about the shoes that we wear. Even as professional runners we all learned so much about our most important piece of equipment, our shoes, and how they impact our training and racing. It is crucial that you are wearing the right type of shoe for your running form for optimal performance and injury prevention. Keep an eye out for some of the new Adidas shoes to be unveiled in the next few months; your feet are in for a treat! We are so grateful for Adidas, their commitment to McMillan Elite and to producing the best shoes for everyone from beginners to professional runners.
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Team Dinner
After the shoe presentation the whole group made our way downtown to Big Foot BBQ for a delicious team dinner. My girls enjoyed eating peanuts and tossing the shells on the floor, while the adults enjoyed the scrumptious fried okra, sweet potato fries and BBQ. The entertainment for the evening was provided by Angus as we watched him eat his first pickle!
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Entry #69
Week of October 13, 2008
by Becky Guyette
Today I fly back home. The past four months has been the longest that I have been away from the Treasure Valley in the last 11 years. I am imagining it will feel surreal to be there as a visitor and see all the changes.
Living in Flagstaff can sometimes have an unreal feeling as well, like I am living in a parallel universe or on a vacation in running paradise. I love the trails, team, and Flag but the cliché 'living a dream' really seems to accurately describe my feelings.
Thinking back to the way I lived in Boise I always had someone to help take care of me whether it be my family who would always be there (even if it meant coming to jump my car after I accidentally left the lights on...again), or a roommate who did the cooking (most likely out of fear of the house burning down), or friends who supported and understood my Becky ways. When I left I questioned how I was even going to survive and deal with not having my network of loved ones around.
Having to depend more upon myself in Flag has helped me grow in a lot of ways and I feel as though I am maturing as both a person and a runner. I find myself seeking ways to learn things I have always wanted to know, taking more responsibility for myself, and working towards achieving personal goals.
I have Paige and Lindsay to thank for a lot of my growth; both have been role models in different ways, probably unknowingly. I respect Paige's discipline, and Lindsay's constant awareness. Not to mention they are both amazing cooks, which inspires me to try harder because normally what they are eating looks a lot better than what I have made for myself.
My abilities as a runner are developing by learning how to listen to my own body and doing what is best for me. I really appreciate the encouragement and patience that I have received from Greg and Trina in workouts as they try to help me raise awareness and figure how to take control of my running.
There are still times when I mess up and do something that is completely 'Becky' and I feel frustrated at myself but all I can do is take responsibility and focus on improving.
It is amazing how steadily change transpires if we continue to try to better ourselves. I think those transformations are what is helping McMillan Elite excel; everyday as a whole we are steadily building our bodies and focusing on improving. There is a lot of excitement and pride on McMillan Elite as the team continues to progress and have some stellar races. This weekend the team will all be rooting for Martin and Andrew Carlson (making his McMillan Elite debut) racing in England.
When I came to McMillan Elite it was to make advances in my running career and everyday I live and work towards that dream no matter how unreal it feels. Getting to go back home to family and friends is going to be wonderful because I miss them and without their support and encouragement I never would have made it here (I probably would have burned to death while trying to cook pasta, or froze in a parking lot because my car battery was dead).
So thank you for all of those years of taking care of and loving me. I am very excited to come to visit and hear about all the things that have happened since I left and share stories about my new home and team. Hopefully I won't be the only one noticing changes.
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Entry #68
Week of October 13, 2008
by Ian Burrell
A lot has happened since my last blog. Running-wise, our team has been pretty impressive this fall. Highlighting the performances have been Trent and Paige with their huge marathon results. Having seen the training they've put in, it was nice to see them have some well-deserved success. Although the marathoners have taken most of the spotlight this month, there are plenty of other runners on the team that are having a good October. The 5k/10k group dominated a Tucson road race two weeks ago, and also competed well in a 5k in Santa Monica this past weekend. They have had excellent, consistent workouts throughout the fall and their success should come as no surprise. Lastly, our teammate Cele definitely deserves some credit for earning top ten finishes in his last two US Championships and qualifying for the 2012 Olympic Marathon Trials. As you can see, the bar has been set pretty high.
As for my own running, we decided to use October as a training month. August and September were filled with a lot of racing and traveling, so this month is being used to establish a solid base. This base phase has been characterized by hard long runs on Saturday and Steady State workouts on Wednesday, both of which have been the most difficult things to get used to since joining the team. However, with running, the training you like the least is usually the best for you, so I just concentrate on keeping my head down and improving every week.
In my personal life, one big aspect has changed since the summer - I'm married. So far, everything has been great. The food is good, and my new roommate is much better looking than any of my previous ones. Joking aside, it's hard to imagine how I would be able to pursue my running career without her. She has done so much for me in the way of support, encouragement, and providing an outlet for when running sucks. I definitely owe her some thanks. I would also like to thank my parents for the support they have given me throughout the years. Without my family, none of my athletic accomplishments would have been possible.
That's about all I can tell you about what's been happening in Flagstaff. We are building more and more momentum with every successful race this fall, and by the looks of everything right now, we should be able to ride that momentum into the track season and beyond.
Week of October 6, 2008
by Trent Briney
Hi all,
An exciting last two weeks here in the mountains. Oct. 5th weekend we had practically everyone racing somewhere in America and beyond. Then, as to not let us get a breath, we sent Paige and Brianna to Chicago on Oct. 12th for some racing and we got to follow results of some of the fast USA people who were selected for the world half-marathon team. Our teammate Ian Burrell narrowly missed being on that team and would have represented well. And, some of my old training mates finished well on the ladies side.
All this and my mind hasn't settled down from the good step forward my training has been taking over the last 6 months. Piece by piece I have shed some unfit weight, toned up my core section, and rebuilt the necessary components of my mileage and intensity of running to start to test my body out again.
Marathon Test Oct. 5th - Twin Cities Marathon
I started quite a ways back during the race and slowly moved up starting at about 4 miles into the race. I made a surge to get in with a group so that I didn't have to run alone into the wind. Then, I got tired for a couple miles. I settled in with that group and felt a little better until we started to push again. That was tough until we started to catch the line of people ahead of us and we got into a rhythm of running in our small pack of 4. And, to my amazement we could still see the leaders who were about 1 minute up on us. So, I was starting to get some positive feedback. Slowly we continued to catch people and by 15 miles I declared the chase on. I wanted to hold a small bit in reserve for the last 6 miles, 4 of which were uphill. But, I set out to start my race at that point. Slowly, but surely I would catch the next runner and be able to see another one or two up the road. As, I continued to get the positive feedback, I asked someone what place I was in. 13th they said. Ah man, 3 more people to catch to get top 10. Back to work...Okay, now I'm in 10th. Well, what happens if I get caught? Then I'm 11th and the goal is top 10. Gotta catch 9th. Okay, 8th is up there. And, now I can see 7th and 6th, my two training buddies from Flagstaff. Keep going. And, after that I was just pushing to not get caught by anyone as I didn't think I could catch 5th who was more than a minute up the road with 2 miles to go. Keep pushing, keep working, keep going. And, just then we take this downhill by this awesome looking church in downtown St. Paul, just before the finish. Oh, that downhill hurt because the legs had been cramping for half the race with the wetness sitting on cold legs being the culprit. Almost all the runners were having cramping issues. I knew then that I would have more trouble walking after this marathon than previous ones. I could finally see the clock. 2:19 something. If I could get under 2:20...Kick with 400 to go with cramping legs but a smile as I had reached my top 10 goal and had a chance to go back under 2:20:00 for the marathon. I made it 2:19:56-7 and 6th place.
Oct. 5th in the Twin Cities of Minneapolis and St. Paul was a good test. It was a checkmark to see how I was doing. I needed to know that I had the mental fight that it takes to last a full 26 miles of effort and I needed to know that my body could handle it. The answer was yes, I could. I ran my second fastest marathon to date in conditions that were not optimum. It was 42-48 degrees and it rained perty much the entire race including some sections of pouring rain. To add to the rain we had some wind that varied from usually mild to a moderate push. So, to get to my second fastest marathon in those conditions gave me a great checkmark on my progress. I say progress because I had a downturn in my running the previous couple years and moved out to Flagstaff to have a re-birth of my running. I knew all the progress wouldn't come at once but I needed to see some progress. I got great feedback. The body is so much better/healthier than it was before the move. The transition to a new coach with coach Greg has proven itself. And, the fitness is again improving.
That was the story of my marathon. I also wanted to say I was proud of my teammate Cele Rodriguez in his debut. He went into the race with intent to win and made the move to go after the win. He came up a little shy and slowed a bit late in the race but handled himself well all weekend, showing professionalism and heart all in one. He had been kicking my butt in training and was somewhat disappointed. But, I was most impressed by how he continued to treat everyone well and act professionally and upbeat, taking the positive and looking to the future. Good show, my man! The mark of a champion.
We also had some good performances from the rest of the team training under Coach Greg as the fall racing season began the weekend of Oct. 5th with some speedy 8k's in Tuscon, a good half marathon in Europe for Martin and now with PaigeMo's 7 minute PR in Chicago Oct. 12th.
Trent
I've been lucky because my instructors and my coaches have all been really supportive of what I'm trying to accomplish. Greg and Tracy have been great, encouraging me as an athlete and as a person. Jordan and Andrew C. even volunteered to star in one of my films. So it's a good feeling to know my friends are behind me on this.
I'm ready to go back to Chicago where I ran my first marathon and qualified for the Olympic Trials two years ago. Coming off of last week's races, where the team did so well, it just makes me that much more excited to race. I'm looking forward to lining up at the start next to my buddy Paige. It feels like we've been through so much. We've logged many a mile over the trails in Flagstaff and it feels like I've known her for much longer than four months. Thinking about the starting line, I'm not nervous because I know Paige will be right there. Just like in long runs. Just like in workouts. We've done the work. Now all we can do, is all we can do.
Later. Brianna.
The best part is that I have an even bigger pool of athletes to train with from when I left. There is now a big group to meet with everyday and we all help push each other so we can achieve our goals whether it's a 5km in the summer or a fall marathon. The old adage of you only get what you put in has really sunk in and I am excited to get back into full training up here at 7,000 feet.
The best part about being back in Flagstaff is the routine. I have been away for the whole summer, travelling to lots of different races and it feels good to have taken a break now and come back here and get back into way of things with the team. Meeting at eight in the morning everyday sets the day up nicely to get enough rest, do circuits and core, a second run and then go to work. Don't get me wrong, I love being back in Scotland and running on the track circuit but I feel so much more at home now that I am back in Flagstaff.
We are getting into an exciting time for the team as everybody has been up here training for a while now and the racing season is starting to kick off. Almost the whole team is away racing this weekend leaving only a few of us to anxiously wait for the results to come in. This is the other great part of having a team dynamic, we motivate each other with our results. If one person does well, we all feed off of that and get excited to race again.
Good luck to all the team that are running this weekend and to any of you out there reading this who have races coming up.
Lemon
I've been here for almost 2 months now, watching my teammates dominate workouts and put in the miles, so I know they're ready. As for me, I've put in 3 consecutive weeks of more mileage than I've ever done before, so while I'm a little worn out, I know it will soon pay off. That's the beauty of running, you get what you give and patience is the name of the game. I can say that now because of all my teammates and their constant advice and encouragement. Whenever I get down they are right there to pick me back up and remind me of all the positives, which I tend to easily overlook. Paige reminds me that it will all come together and that this is a building process, Becky is always cheery no matter what and Brett is Mr. Patience himself. With this great supporting cast I know I can stick through the rough times and will come out on top.
In other news, we had a great team meeting and dinner on Monday. Complete with Trina's motivational speech, Tracy's top-notch pasta bake, and a giddy Angus smiling the entire evening. It's great to be able to sit down with the team in a context outside of running and just relax. I've also been working with Tracy's environmental consulting business, which has been a superb experience for me and will be a valuable asset in my career after running. I've also been helping out in the new store Brett mentioned in his blog. 'Local Color' just opened up in downtown this past weekend and we had a great time setting up the store and now working there, which I've found is a great way to relax after a long run or workout. It's always nice to be able to take your mind off of running every once in a while. We sell prints and lots Flagstaff gear - mugs, shirts, books, you name it, we probably have it. By now my family should know what to expect this coming holiday season.
That's about it up here, be sure to look for us in coming results and thanks for all the support!
Lindsay is starting to hit her rhythm. It always takes a month or two for athletes to feel okay up here. It's one thing for me to tell athletes that but it's another to experience as a high level athlete. I appreciate how hard it is mentally to struggle when first arriving at altitude and building to new levels of training. Fortuntately, Lindsay is mature enough to live through this period and I think we'll see more and more great workouts from her. Her week this week, pretty much mirrors Brett's who was posted earlier. Some leg turnover strides on Monday and a fartlek on Wednesday leading in the race on Sunday. The runs listed are the primary runs for each day and he will add doubles to achieve her mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 60-70 |
As for my training, things have pretty much started where I left off last year. I've been able to consistently run more miles than I ever have and my workouts are already as fast as my fastest ones last year. I haven't raced yet, but this is not from lack of motivation. Seeing Ian and Cele already doing their thing has had me fired up for days now. I feel like their results have translated into momentum for myself and for the entire team. When you see the people you train with putting on performances like that, it's hard not to think you are going to do the same thing. Luckily, many of us will have a chance to put this momentum to the test very soon. This coming weekend we will have people running all over the country, from a little 8k in Tucson to the U.S. men's marathon championship in the Twin Cities. This is exciting stuff as we head into the thick of the fall racing season, and hopefully we can continue to build momentum for each other all the way into the winter.
Life outside of running is going very well right now too. Let me say that it is great having Lindsay up here now. Life is so much simpler now that she lives about 10 houses down from me, so instead of a phone call, I can just walk down there and talk to her in person. Also, the printshop that I work for just opened a new shop right in the heart of downtown and I think it is really going to be a hit. We are going to focus on more artsy stuff instead of boring old blueprints (sorry dad) and we are going to sell a bunch of cool Flagstaff merchandise too. I fully expect to be a millionaire come January, but I guess we'll just have to wait and see! Last but not least, I have to say hi to the fam. Lia, this shout out is for you because I know you think you don't get enough credit in my writings. Tazzy and Wicket say hi.
Thanks.
BG
Brett and I seem to just fit. I respect him. He respects me. We have very open communication lines and together, I think we have been able to create the best training to help him develop. This fall, we are following the "if it ain't broke, don't fix it" model. Last year was successful so we're just advancing and tweaking this fall's base training. This particular week is unique in that we are doing a 'fitness check' by racing a local (if you can call Tucson local) road race. He'll race an 8K which usually has some Tucson-based Kenyans in it. Our expectations are just to test the wheels. Get an idea of where he is during his base training and most importantly, break up the training so mentally he doesn't get tired. The runs listed are the primary runs for each day and he will add doubles to achieve her mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 70-80 |
Or hanging around early 20-somethings all the time who didn't just have babies and are fit and trim?! I'm working on the fit and trim part. Angus and I are now doing a mom & baby exercise class in beautiful Buffalo Park - Stroller Strides! I am shocked at how sore I am sometimes - it is quite a workout! The first time I went I thought "why do I want to work out around all of these crying babies?" (not Angus, of course...:-)). But you know, there is a nice camaraderie that has developed amongst the moms, and I find myself now confident to ask questions about being a new parent to the other women rather than just searching for answers or support on the internet. It's nice. Plus (leading into my second constant), I think the team gets a kick out of seeing all of us moms and babies in strollers when they do their Wednesday workouts at Buffalo Park!
Team: Everything with the team has been exciting so far. It is incredible how we've essentially doubled in size this summer. We finally became complete last week with the return of Lemon. Everyone is here now, and it is wild to see the team runs - such a big group. However, with the training underway another emotion arrives as well - race anxiety. Not them - me! I get so nervous when they race! I want them to do so well, for themselves, for the team, for Greg. Of course, they do as well. In the past I traveled to races as often as I could but that decreased somewhat this year with the pregnancy and the baby. Now I am forced to endure restless nights and early morning searches of the message boards, waiting for the first word of results (the downside of living in the west!). Luckily, the U.S. 5K Championship race started at 11:15am east coast time this past Sunday, so we got to sleep in a bit (great race, Ian!). This is just the team - how in the world will I be if/when Angus competes in sports?!
Food: Finally, food. I am a self-admitted foodie. I love food - preparing it, eating it, sharing the experience with others (this surprises my mother who claims I hardly knew how to boil water growing up). One of the things I love about the team is the group dinners. Sometimes we do potluck, but other times I just make the whole meal because I love thinking through the menu and striving to prepare a meal that is healthy, fresh and nutritionally well balanced for them (there may also be some deep-seated control issues popping up here...). However, this has become more challenging as the team has grown. The menu options change when you go from feeding 8-10 athletes to feeding 20-25! So, as I prepare for another team dinner next week, I am making a request to all those who read our blog: if you have a good main meal recipe to serve a group, please pass it along! Remember the criteria above: healthy, fresh and nutritionally well balanced (carbs, protein, fat). You can send it to me at tracy.mcmillan@pphpartners.com. I'm making dinner Monday night so any ideas are appreciated! Have a great weekend.
It is not easy to write about running when running itself is not going well. As runners, our confidence comes from recent workouts, from looking back on our logs and noting improvement from races. Without this, we must look to other sources. The other day, I watched as my teammates completed one of their final Fast Finish Long Runs in great form. As I found out, confidence in one's self can come from the achievement of others, especially those you train with day in and day out. It might seem a strange source, but as it is, it is the only one I have at the moment. I know as soon as I am healthy, I will be right back there with them and that is all the confidence I need right now.
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Outside of running, I have found the difficulty of being a single parent. My wife, Casey, traveled to Reno for a weekend conference, thus leaving me with our ten-pound fuzzy bundle of joy, Scooter. I can't complain, however, as quirky and strange as he might be, the only complaint I have is that he is like an old man with a prostate problem, it takes him forever to use the bathroom!
Tonight, I am initiating Burger Night at the Middleton residence. On the menu: Pesto Provolone Burgers with Tabouli and Black Beans. Other recent dishes have included Pesto, Potato, and Parmesan Pizza, Panko Fried Chicken and Tortilla Encrusted Tilapia. Good food is like a high-octane fuel for race cars or jets, the better your fuel, the faster you will go. And if it tastes great, then that's even better!
This past weekend, newcomer Ian Burrell posted his second top-ten USATF Championship finish in the past three weeks at the US 5k Championships in Providence, Rhode Island. Everyone else has been turning in great workouts as well and the mileage keeps coming as we all look to a great fall season.
Thanks for visiting McMillanElite.com to check up on your favorite post-collegiate team. Be sure to look for us on the roads and fields as we demonstrate our gains in fitness and continue to improve.
andrew middleton
For Middle, this is the first week in his peaking phase for the US Men's Marathon Championships. We've had a bit of a hiccup with his hamstrings so we'll likely alter this as we go based on how he's feeling. I thought I'd post what we have planned so you can at least see the idea. Monday is normally a fartlek workout but we'll likely change this to an easy run. This leg turnover workout really helps marathoners open their strides and get a little 'pop' in their stride. It also fits in with the research that states that short, intense repeats help bring an athlete to a peak. The 2K repeats are run at a faster then marathon effort which at 7,000 feet ends up being right at sea level marathon pace. I like this workout because cardiovascularly it's a strong challenge and neuromuscularly he gets more time running at his actual marathon pace. We follow this with some 200s to again bring the body to a peak as race day approaches. The long run is his final fast finish long run but the run is quite short at only 12 miles with the last half of it at marathon effort. His total volume of running has been reduced by 25% which follows the research and practical advice from coaches and athletes for tapering before a key event. The runs listed are the primary runs for each day and he will add doubles to achieve her mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 95-105 |
When I got home, I found a box filled with my big sister Shannon's homemade cookies. Then I received another package with the racers I will wear for Chicago. About an hour later Bri and I got a formal invitation to be part of the Elite field at the Chicago Marathon. Becky and Lindsay weren't home and it was probably a good thing because I think I was spastically running around the house yelling at the top of my lungs for a good 10 minutes. It was a "dream come true" phone call to say the least. I was riding off a high because the day before I was able to talk to my brother Patrick, whom I am so proud of. He is currently an Army Special Forces Infantry Officer in Germany. I laugh thinking back to when I threw a frozen Cadbury Egg at his head and almost gave him a concussion. Now he's in charge of an entire unit and I'm hoping he has a freezer full of those apparently effective little tranquilizers to keep him safe...ha. Other really fun things for the week included an absolutely delicious team pizza party courtesy of Lindsay, and talking to my Mom about the possibilities of getting my own place up here one day (Anyone who knows me could've probably bet I wouldn't have ever left Colorado, but now Flagstaff is what I think of when I think "home").
Every week I only further appreciate what I have been given and try to do my best to earn it for the runners who haven't been given this gift - runners and all athletes who have to hold down a full time job while still trying to pursue their dreams. Props to all you out there, I humbly tip my hat to you. Sorry I always end up rambling in these things, but thank you to everyone who supports this program and this team, you have given me what I only thought I could dream of...I'm doing the best I can to respect and honor this gift. This is the last blog for me before Chicago, so a special thanks to my family, friends, and teammates who have been there through it all, the good times, the injuries, my moodiness (stubborn? ME?), my quirks...all of it. My official "thank you" will physically manifest itself on October 12th. I'll be running for all of you...
Everything I have,
Paige
For Paige, we have four weeks till the Chicago Marathon on 10/12/08. We have two more weeks at full training then we begin the peaking phase. Below is what is planned for Paige. The fartlek run allows her to open her stride and avoid the marathoner's shuffle - something we've focused on this training cycle. The goal pace run allows us to 'groove' marathon effort and will be performed on the 1.1 mile paved loop where Jordan and the tracksters performed their tempo interval marker workout. Her fitness is already built so we don't have to chase fitness. Rather, we have to refine her fitness to make race pace feel easier and easier in these final few weeks. The athletes focus on running as relaxed as possible at pace. The long run is her final big fast finish long run (Fast Finish Long Run Article on McMillanRunning.com). Again, our goal will be to practice marathon effort and get comfortable with it. The runs listed are the primary runs for each day and she will add doubles to achieve her mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 130-140 |
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He is a looker! Finally a good-looking kid with the last name of Horn! Good job and congratulations Jesse and Tiffany.
Running has been going great even though I have been sick. I've kept up the miles and have had the most consistent base training in my life. It is easy to run that much and that fast when you have the guys that I train with. Everyone has their days and it shows, but it's good when you're in the hurt having the boys pull you through a run or a workout. Things are looking good for the runners in Flagstaff; everyone from the McMillanElite group to the local runners that we run with on Thursdays and the runners at NAU.
I just want to say thanks to everyone that has helped me and the rest of the team through our individual journeys as runners, as members of McMillanElite, to becoming the best that the United States can offer. Thanks Jesse, Zordon and the rest of the U.S. military for giving me the opportunity to chase after my dreams of becoming an Olympian!
Jordan is in the midst of his base phase and if you've visited this website over the last year, you will notice a familiar pattern in his training. We include a weekly leg speed session (Monday) to work on leg turnover and good form. The strides are not fast but controlled and never leave the athletes feeling anaerobic or out of breath. While we usually include a weekly steady state run on Wednesdays, this week is a test week so we'll run tempo intervals around a 1.1 mile paved, loop at 7,300 feet. This marker workout will be repeated 3 times throughout the fall to track the runners progress. The tempo intervals are to be run at a fast but controlled effort but the athlete should never be straining. We'll record the times then compare them to future workouts. The long run is steady and just to build the endurance. The runs listed are the primary runs for each day and he will add doubles to achieve his mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 90-100 |
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There's something about the cooler weather that seems to spark an energetic friskiness and playfulness in everyone from my dog, Samson, to the kids at the elementary school to the McMillan Elite runners. This morning was a perfect example of that. The team did two different workouts this morning: a fartlek workout at Buffalo Park or 2k repeats on Trina's Loop. Overall, they all had great workouts and felt really good today. The temperature was perfect, the wind was still and they were fast. The marathoners are putting the final touches on their training before Twin Cities and Chicago while the rest of the team is building towards some fall road races and Club Cross Country Nationals.
The majority of the team moved their long runs to Friday in order to put in some major community service hours at The Peaks XC Invite on Saturday. There were over 1,200 high school runners and 51 teams from Arizona and Gallup, NM that competed in six races followed by two college races. It was a true example of the elite running community of Flagstaff coming together to serve the local community and give a little back to the sport. McMillan Elite was out in full force helping with parking, finish line, trail bike for each race, course marshals and overall encouragers and cheerleaders. Mike Smith did a fabulous job as the announcer, Alvina Begay helped sell t-shirts, Dr. Jack Daniels, Alicia Shay, Phil Wharton and Vince Sherry also were present cheering and lending a hand where needed. Adidas also sent some great gear to award the top finishers in each race. Thank you to everyone who came out, helped and cheered!
As I mentioned before, I have been here for over a month and loved every trail and run we have done. Being away from the team atmosphere for over two years has made me realize the benefits of training with other runners. McMillan Elite has a group of runners who push each other thus creating an optimal training environment. I'm excited for things to come, and if the 20k is a indication of the racing season ahead for the other guys in the group we will be a TEAM to be dealt with.
For your reading enjoyment click here:
http://www.dyestatcal.com/cele
The Week Ahead |
For Cele, we are in the final few weeks before his debut marathon - the Twin Cities Marathon on 10/5/08. We have two more weeks at full training then we begin the peaking phase. Below is what is planned for Cele. The fartlek run allows him to open his stride and avoid the marathoner's shuffle. The pace is fast but not as fast as would be used during 5K or 10K training. It's more like a tempo run effort than an all-out VO2max workout. The tempo intervals (2,000m AKA 2Ks) are a high level lactate threshold workout. The pace he will run comes from the McMillan Running Calculator and then we adjust it for 7,000 feet altitude. While the fartlek is performed on a dirt road, the tempo intervals will be performed on Trina's loop - a 1.1 mile paved loop where he can continue to break in his marathon shoes, singlet, shorts, socks, etc. The long run is the last long, steady run and the goal is distance and time on the feet. Pace is not a concern but just that his is out there for a long, long time. This will give him the muscular endurance to withstand racing 26.2 miles. The runs listed are the primary runs for each day and he will add doubles to achieve his mileage goal for the week. Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: Weekly Mileage Goal: 130-140 |
On Monday half of our team went to race in the New Haven 20k Championships and I felt like a part of me was racing with them. I was so excited to have them all compete because I see the dedication that each one of them lives every day. I have seen the choices they have made and the hard work they have put into pursuing their passion for running. We came out with some awesome performances with Cele, Ian and Paige all placing in the top 10!
Running can be a lonely sport but having encouragement during the tough times and people to celebrate with in the great times are an exceptional experience. It is exciting to have the team starting to compete as we move forward into the racing season with marathons just around the corner for some, and others with their focus set on championship races, or testing out new territories. Everyone is working so hard and while it is the individuals that make up McMillan Elite there is a pack behind each of our lone wolves helping us towards success and I feel so thankful and lucky to be a part of it.
As for the job search, I just got hired at Home Depot but haven't actually started yet, although I'm pretty eager to start working, mainly because my funds are beginning to vanish. One thing that I noticed about being up here at 7000 ft. is that you really have to respect the altitude, while my regular aerobic runs have gotten much easier to handle, my workouts haven't been the greatest. I think it's mostly due to trying to run with the guys rather than paying attention to my body and the effort given during the beginning of the workouts. I'm more accustomed to starting a workout at a slightly conservative pace and then progressively notching the pace down, whereas here, they start out at around the goal pace and I think by doing that, in conjunction with the altitude, it puts my legs into shock, making it difficult for them to recover and pretty much ruins the rest of my workout. After talking with Greg about it, we felt that maybe trying to get a more substantial warm up before the workout might serve me better. Meaning, I should try and be more thorough with my stretching and do more strides to get the lungs open a bit before I start.
Other than that jazz, everything else has been all gravy. My roommates are cool, they don't get mad at me when I play Call of Duty hours on end. The weather has been pretty nice so far, not too much rain, although the thunder storms here are way cool. And I really enjoy hanging out with the rest of the team, it's like being in one big happy family, where everyone is overly fit and no one is opposed to nap time.
Before I go, I'd like to devote the rest of this blog to thank everyone that has helped me get to this point, either financially or emotionally. I want to thank my parents for being so supportive and understanding of my decision to do this, without them there's no way that I could've kept up the training needed while still trying to make ends meet financially. All other relatives and siblings that continue to cheer me on in my chase for glory. Gary Towne, Tyler Graff, Vern Ruiz, and Steven Springhorn, for helping me grow and develop as a runner and a person. Foot Pursuit, for helping me out with gear and travel during my time out of college. P-Boi and Scotty, for being great training partners. All the runners, guys and gals, on the Chico State X-country and track team. Liz, for putting up with all the days that I might have been cranky due to the higher mileage weeks and understanding why I chose to move here. And last but not least, Erin, my sister and biggest fan.
See ya,
-Charlie
I've been settled into Flag for almost two weeks now; two weeks defined by one main thing - the Olympics. On any given evening there is a group of us huddled around the TV to see if Phelps will actually win the gold, or by how much Bolt will break the world record, not to mention checking the results of teammates and Flag-based athletes like Martin Fagan and Andrew Lemoncello.
In addition to watching the Olympics, we have been running quite a bit. Unfortunately, my adjustment to the altitude is taking a bit longer than average, so Greg and I have agreed to take it slowly my first few weeks. And once the Olympics are over I'm not sure what life will be like. Perhaps it will involve sufficient sleep and discussion of non-athletic related topics - who knows. All I know is that this week has been a blast and I'm excited to take on the challenge and lifestyle of professional running.
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These first few weeks have been pretty standard, moving into the new Mountain house (which is such a nice place, thanks Trina), getting adjusted to the training schedule, and settling in with the new team and community here in Flag have eaten up just about all of my time. So far I've been really impressed with all of the places we've run, and am very excited about the amount of great areas to train. I sure won't be getting bored with the scenery anytime soon that's for sure.
Being able to not only watch the Olympics over the last few weeks, but also see athletes that I know and have even lived with get to compete on the highest stage has been a huge inspiration to get rolling and really start training hard again. The nightly broadcasts from China have definitely added to the competitive fire and will continue to help me to chase my goals while I train up here in the mountains.
While friends perform on the biggest stage half a world away, it's "make it work time" here on the mountain (and yes I am a huge Project Runway fan). Friday about half the team participated in physiological testing through the High Altitude Training Center, administered by Jack Daniels (only half the team because the treadmill broke during Jordan's test. We've all had fun teasing Jordan about but it really wasn't his fault. No, really it wasn't). I felt so lucky to be Jack Daniel's lab rat. Jack is great to be around because any attribute that would be a disadvantage in running, Jack knows of an exception because he's tested so many runners over the years. We were all a little nervous for the test since none of us had taken it before. But Jack was very calming, explained everything to us and answered all of our questions. It'll be a great benchmark for our fitness and it will also give us a better indication of training paces at altitude. He explained it is less about the numbers and more about doing the best you can with what you've got.
Lindsay arrived this week bringing the womens team up to four girls. Lindsay is a great addition to the team. I've gotten to know her over the past year when she would come to visit and I was really happy when she decided to join our team. Now I have three unique, intelligent, talented women that I am happy to call my teammates.
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Paige and I are super excited to start racing in a few weeks at the New Haven 20k championships and then Chicago Marathon. It's been great having Paige to do all this arduous training with. The training is so rigorous and I'd be lying if I said I didn't like that a bit. But when it gets to be a grind, knowing that someone is right there next to you working just as hard as you are, and pushing you to be better and tougher, doesn't necessarily make the work easier, but it makes it worthwhile. That's what Paige does for me. That's what my teammates and coaches do for me. They give this work a little more purpose and meaning. And they make me laugh. What more could I ask for?
Alright. I'm going to bed. I'm exhausted.
Brianna
I made the decision to move to Flagstaff back in May of this year. After finishing a subpar 5000 meter race at the Stanford Cardinal Invitational I called up Greg and discussed my athletic dreams. This was followed up by a visit in which I was immediately taken aback by the endless amount of great trails available in Flag. I let Greg know of my deep desire to improve my running and we both agreed that joining the McMillan Elite would be a beneficial move.
Since moving out to Flagstaff I have been able to train with a great team of people. The runners on the team all have a positive outlook for themselves as well as for the team as a whole. Throughout my running career I have had trouble finding people to train with - an issue that was quickly resolved on my first training run out in Flag. I am very excited to be surrounded by great runners who meet together nearly every day to get in workouts. I know that I have made the right decision in moving out to a new area to better myself as both a runner and a person. I am excited to get out and race as I continue to increase my mileage and rev up my fitness.
I can't wait to put on my adidas uniform and represent the McMillan Elite to my fullest potential. I am sure this is going to be a great year with lots of ups and hopefully very few downs. I just want to extend a thank you to Greg, Adidas, and the Flagstaff community as a whole for making my transition here go very smoothly.
In spite of all my never ending list of the things that need to be done, I still manage to find time to watch the Olympics in the evenings. There’s nothing quite like the Olympic Games. I love watching the intensity and high level of athleticism in all the sports. I admit, I don’t normally watch sports like badminton or wrestling, but in the Olympics even these sports manage to capture my attention and keep me up late to see the results. As I watch the events, I sometimes find myself deep in thought where my own Olympic dream is hidden away. Even though it’s been twelve years (1996) since my last Olympic Trials, there is something so special and intense about the quest to make the Olympic Team that it never dies. It rarely shows itself anymore, but being around the McMillan athletes and watching the Games awakens my dream more frequently these days.
Every time I watch the Opening Ceremonies, it always brings a tear to my eye. It brings me back to the last time I came so close to making the team and the intense emotion that you feel at the end of that pursuit. I participated in four Olympic Trials during my running career and dedicated my life to the pursuit of that dream. It is something in me that I really only share with the few other athletes that have chosen the same path. I can still visualize myself marching in the Opening Ceremonies. I can see myself in the USA uniform and on the starting line with the best in the world. I can feel the energy of the crowds, but soon realize it’s still just my dream. I came close to making the Olympic Team twice having one of the fastest times going into the Trials, but placing a disappointing 5th (1992) and 6th (1996) in the 10k finals.
As I watch the Games and realized in my own career, so many of the medals and top spots are determined by fractions of points and seconds. What sets one athlete above the other at that level I ask myself at the end of each competition? Did they train harder? Were they blessed with a genetically superior body? Did they have a better coach? Are they mentally stronger than the others? Are they driven by hardship or emotional passion that has changed their life? What sets them apart when most of the others are all training just as hard?
These are the questions that we also examine in Flagstaff each day that we prepare to train as a team. Greg, Tracy and I discuss what it takes to make a champion often. The entire McMillan Elite Team is set up to give the athletes every advantage that they need in order to succeed and become a Champion and an Olympian. We train at both high and low altitude with purpose. While we do a lot of workouts together, we also modify workouts for each athlete when needed to personalize and optimize their training. We have a “Professional Athlete Series” to further develop and prepare the athletes for their careers in sports. We do physiological and blood testing to monitor their training and find any areas that need attention. We do core workouts and drills to focus on ancillary training and become stronger and more efficient. We carefully choose races that fit into the four year plan for each athlete. We offer housing, travel, massage and health insurance financial assistance, to allow the runners to focus on their training and get the proper rest and recovery it takes to move to the next level.
We strive to provide the best training environment for the athletes to help them reach their potential and make an Olympic Team. We focus on the details that we feel will make the difference and put them on the podium. In the end, I realize that part of my role at McMillan Elite is to pass on my experience to both feed my own Olympic dream and help the dreams of the younger athletes become reality. Whether we realize it or not, we all share this intimate and emotional dream with each other. We have a special bond of suffering and an unspoken understanding of each other and the choices we make in our lives. We share the “Olympic Dream” that many desire, but few are willing to pursue and dedicate their lives to. It gives me goose bumps and makes my heart beat faster when I watch the different athletes push through the pain of an intense workout, run a personal best, make sacrifices both large and small each day for their training and move closer to our Olympic dream. When I watch the athletes competing in Bejing, I am reminded why both these young athletes and I chose this path. Why they are delaying their careers, moving to Flagstaff and physically pushing themselves to the limit and beyond. It is the pure and simple pursuit of being an Olympian that both pushes and pulls one to train harder and longer day in and day out. Be sure to watch as two of our own compete in the Bejing Games, Andrew Lemoncello in the steeplechase and Martin Fagan in the marathon.
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Anyway, here is an example of some of the McMillan marathon training that I did this last week with my marathon teammates Andrew Middleton (Middle) and Celedonio Rodriguez (Cele). Cele just arrived in the last week or two and has been an energetic joke teller during some of the longer runs, in addition to being a fit and talented newcomer to the team. One of his jokes involved us listening to a really long joke where the point was that 2 out of 3 people like cheerios over pancakes. They must not have been the pancakes from Café Espress in Flagstaff. The other point was that we were ridiculous enough to listen to the whole joke. The joke was on us! Needless to say, 20 minutes of a run were completed during the telling of the joke.
The training…
130 miles (Highest for me in quite a while…1-2 years or so)
Monday AM - We’ve been meeting as a team at the track on NAU’s campus. Everyone has different workouts, but we start together. I was to do 1 min on 1min off fartleks, but I asked Greg if 400 meters on, with equivalent time rest(70-75 seconds) off would be okay. I ran for 45 minutes before getting back to the track and switched to flats and started my workout. Cele and Middle were doing different things because I have an upcoming race on the 17th and they don’t have one for a couple weeks. I started in 72’s and sped up to 68’s by the end. I mentally struggled a good bit today but toughed out 14 repeats before going for a warmdown and totaling 14-15 miles on the morning.
Monday PM - CORE workout at Greg’s house at 5:00pm. and then I ran home 5-6 miles. The body and mind were toast, so I jogged. Cele ran with me, but then sped up.
Mileage: 20
Tuesday AM - Cooper 2 to Cooper 1 to Bri’s and up Shultz to Ft. Valley Trails to FS Rd. up 5 min and back the same way. Ran by myself after starting with the others. Very easy, but legs feel tired/beatup. MUST SLEEP MORE and BE MORE MONKLIKE. J 12+ miles.
Tuesday PM - After Work - easy cheesy on Shultz Pass from 2nd parking lot-by myself. 4 miles. Monday eve. and Tuesday I was worried about Wednesday morning workout and how I needed to run faster than my 400’s on Monday. Mentally challenging 2 days.
Mileage: 16
Wednesday AM - NAU track 3w/u, 4w/d, 10 by 800 meters. YASSO 800’s Supposed to be equivalent rest at sea level but we took 3 min. rest because of the altitude. This workout is sometimes a good predictor of what you can run in the marathon. I was worried that my 71 avg. on Monday would not fare well today. But, sometime Tuesday I decided that I was going to compete with my teammates on number 1 and see what happens from there. Our first repeat was 2:20 and I felt okay so it helped me to relax into the workout from there. Middle, Cele and I took turns leading. Cele was up and ran 2:17, then me 2:19, 2:19, 2:19, 2:17, 2:17, 2:15, 2:13, 2:11. So, average was about 2:16 for the workout predicting a 2:16 marathon. Again, it’s a prediction workout and just gives an estimate. But, I was relieved that my Monday workout was just an off day after running a hard long run on the previous Saturday. I was overworried when I should have realized I was just fatigued still on Monday. So, I had more rest by Wednesday and I had 2 teammates to run with. Both had helped me feel better about todays efforts than Mondays. 15+ miles
Wednesday PM - Did some leg exercises at the Wharton Health Experience, www.whartonperformance.com and then ran home for my second run. 5.5 miles After the run the team headed to Greg’s house for our weekly Mon/Wed. core workout.
Mileage: 20.5
Thursday AM - Bagel Run w/ Niko(Suny-Cortland) and Harlen(NAU runner). Ran very easy-legs quite tired. Ft. Tuthill up the FS Rd. and back. The bagel run starts at Biff’s Bagels every week at 8:00a.m. It’s a community run where many of the locals and elites come to do a little bit of a social run. 12 miles
Thursday PM - Baderville, just toward the Grand Canyon on the way out of Flagstaff. I went elk hunting….well sorta. I hit the trails in search of elk, who frequent the area but as dusk fell I decided I no longer wanted to be running through the woods just in case a band of coyotes or a startled elk wanted to make me their play toy. I headed back to the roads and a coyote poked his head out of a culvert(those metal things the water goes through under the road). Very nice temperature tonight, peaceful run. 5+ miles
Mileage: 17
Friday AM - Moderate first 43 minutes, easy second 43 minutes. Cool trail area from Campbell Mesa out to Fisher Point. Ran mostly with Cele and Middle as the others had less mileage today. Body fatigue a bit after 75 minutes of running. One of my favorite places to run in Flagstaff as 20 minutes in there is a canyon descent and ascent of 5 minutes with good scenery. Once you are past that you run along the Walnut Canyon rim. Walnut canyon is a state historic park with Indian heritage and preserved cave dwellings.
Friday PM - 6.5 Miles exploring the forest trails below Snowbowl, elevation 9000 feet. We ran down from 9000 to 7000 with the last bit turning into a hike after we had run for 45-50 minutes. With Cele, Rob Krar, and Ben (from Edinboro, DII school).
Mileage: 19
Saturday AM - LONG RUN. Supposed to be 12 miles then 6-8 race effort, which up here is 5:20-5:40 pace on a loop near Greg’s house. Felt good until we hit the race effort stuff. Cele and Middle were doing really good and I had to make a stop for the bathroom. I ran a couple miles at 6:00 pace or so and then shut it down. I marked it up as a bad day and figured I would get in a solid effort next weekend at the Americas Finest City Half Marathon while Cele and Middle were here in Flagstaff going for a long slow run. Plus, my last couple long runs had been real solid. Just switch the workout one week. 19.5 miles
Saturday PM - not really supposed to run but wanted to get the mileage above 130 so I went for an easy 4.5 miles with 2 of the Pennsylvania 12, as the Flagstaff locals refer to them. 12 college runner kids in a house near Greg’s that came to Flagstaff for some summer training for July and August.
Mileage: 24
Sunday AM - Home to MOUNTAIN Rd. guys house to Ft. Valley trails and up rd. 11 minutes or so then back down to 180 and back to my house. Kept it easy to moderate with Cele. 75 minutes or so.
Sunday PM - with Ryan Mulcahy from Suny-Geneseo in the Cheshire neighborhood. Felt perty decent. Temperature was cool again from the rain.
Mileage:13.5
As summer is getting ready to end, and fall is coming we are polishing off the marathon training with a couple more high mileage weeks and starting to work on marathon race pace training and getting fast. I’ve been working on base and mileage for a good number of months as well as getting my core and past injury areas sured up. So, now it is time for the fun stuff, racing.
Fortunately the next weekend was the European Cup in Annecy, France where I knew a tactical affair would be on the cards. After a well-judged run I managed to pull a few places back on the last lap and get third with Great Britain winning the team title. That again got my head back into the right frame before I hit another two races over the next week, winning them both.
So...(breathe!).... after four races in sixteen days I had a couple of weeks to get my body ready for the Olympic Trials. Everything went very well with my confidence sky high and my legs feeling great. I traveled down to the trials knowing I was going to do well and felt very relaxed. As I was running I felt very easy and was ready to for a hard kick. Unfortunately visions of the previous years race came into my head where I kicked from 500m to go and winning by a good margin. I tried this again but after coming over the last water jump the dreaded lactic kicked in. I got over the last hurdle, still leading but I had just towed two of my rivals along with me and they took inspiration from my body slowing up and came flying by. Well, the leader did. With one meter to go my former team mate from FSU used a sprint type dip to beat me by 0.05 and push me out of the first two automatic qualifying places. It didn't hit me right away that I had just screwed myself out of the Olympics but once I was sitting in drug testing and fellow competitors were filling out their kit forms it sunk in....HARD. I was tearing up and I hardly said a word for the next two days.
The guys that beat me weren't going to the games because the