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Dead tired

SBtryer — Sun, 11 May 2008 20:54:43 GMT

What are lactate intervals and why am I so tired?

This last week was hard, I pretty much bonked during Masters' Swimming following lactate run intervals. I had to move down a lane and take it easy which just sucked. My swimming ability hovers between two lanes. I can kill the slower lane but cannot keep up with the faster lane for a whole workout. Of course, for a triathlon my swimming isn't my weak spot. Yet, I keep focusing on swimming.

I finally have a bike computer with a working cadence meter. It took a while to get it to work because the wireless detector could detect my husband's bike. I was ready to enjoy this new feature but the battery died 5 minutes into the ride. Note to self, charge batteries before all rides. A few minutes later, I got a flat tire. My first flat, I really should know more about fixing them. It was fortunate that my husband was along this ride. Who knew tires are asymmetrical? They have sides? I should look this up. It is hard to believe. We were off again and my husband's rear derailer failed. I ended-up doing my ride on my own.

Running is feeling good. I would like to be faster but I may need to live with what I've got.

I've another hard week before a recovery week. I hope I can make it.

PS I realized I don't mind going faster than 25 MPH if there are no crossroads or blind turns. I swear a car brushed me while I was in the bike lane today. Yikes.

Week 21: I Checked Out The Race Course

MegNH — Sun, 11 May 2008 16:12:02 GMT

My goal race is the Hollis Apple Country Fast 5k. I hope to do it in less than 25 minutes. Although, I may have to rethink that goal. We'll see.

It's been a crazy week and I missed a run. But I tried to keep my miles up by doing a longer run this weekend.

Today I ran the race course. It is all downhill (nice!), but there was a little head wind this morning. Running past the blossoming apple trees was wonderful (and fragrant). Here's this week's miles....

Week 21: 19 miles
Mon: off
Tues: 4 miles
Wed: 4.5 miles track w.o.
Thurs: off
Fri: missed my run
Sat: 7 miles
Sun: 3.5 miles (ran the race course - knee issues today)

Week 22 Goal: 20 miles
Mon: off
Tues: 4 miles
Wed: track (4 miles?)
Thurs: 4 miles
Fri: Travel
Sat: 4 miles in the desert (Dad's Memorial)
Sun: 5k Race in Tucson (80 degree temps at 7am. That should be interesting.)

Tentative Plan for week 23:
Mon: 4 miles (A.M.) and Travel (P.M.)
Tues: Set goals for the rest of the week.

Orlando, Florida

Deano528 — Sun, 11 May 2008 15:27:27 GMT

From my hotel window the palm trees sway before the Orlando skyline. So it's kind of like running against a gigantic hair dryer... good thing I'm not running today. Nope, I'm meeting up with an old friend to have lunch, catch up and bring to the show. It's a good thing to rest the machine and catch up with friends.
The tour has been a blast so far. Two great performances, hopefully another one to follow tonight then we'll head for the house for some much needed hugs and kisses.
Last night was West Palm Beach Fla. a great crowd. and we'll kick off next Thursday in Birmingham.
As far as running goes things are moving right along, feeling good, feeling strong.
I have to figure some other ways to raise more funds for the foundation. I want this year to be the best year ever in that regard.
I feel so blessed and there really are times that I have to step back and soak it all in because sometimes things happen so fast that the fine, precious details become blurry and missed. I don't want to miss the details, I want to experience it all.
Ty I look forward to seeing you and your girlfriend this after noon and I hope you know if you ever need anything you can call on me.

Deano

hello teamstayput philadelphia!

momadmac — Sun, 11 May 2008 15:09:44 GMT

Hi ladies!

My name is Anette and I am part of the Philadelphia team. I was wondering if any of you live in the philadelphia/nj area?

I am planning to be at the GIRLS on the run event in Lehigh Valley on June 2nd. Is anyone else planning to be at this event?

Let me know! My home email is anettekaelin@hotmail.com

Thanks!

Anette

Blocking And Defensive Stategies!

CoachHouser — Sun, 11 May 2008 11:26:00 GMT

Coach Houser:
I have a player that is little over 6 ft. When the ball is hit it goes between/through her arms. She tries to squeeze them close and her chin is down. but if they hit directly into her arms it still goes through sometimes. Suggestions????

My answer may seem simple, but it's the only answer I have. She must not allow the ball to get between her arms. Period. Sure, it will happen occasionally, but that's once a tournament, once a week at practice. But that's as much as she can allow.

She must squeeze her arms tight enough to where a ball cannot get through them. Period. If that's impossible b/c of her genetic bone structure, then oh well. I have coached girls before who cannot straighten their elbows; thus, it's nearly impossible for them to ever be a good passer. Oh, well.

However, the non-staight elbows girls are 1 in 1000. I imagine there's also that same 1 in 1000 chance that your player can't keep a ball from getting her arms.

I know you know the reason why the ball just can't be allowed to go b/t her arms, but let's talk about it anyway. In most defenses, there is no coverage behind the MB. Reason: balls lands there so seldom (and we can prevent balls from landing there so well), why put someone there? She's pretty much a wasted digger. I haven't put someone behind my MB since 1989, and I don't see me going back to it.

So, my girls must try their darndest to squeeze their arms and close our block. We try to force the opponents to either hit though us (which they should be rarely successful), tip over us (we'll pick that up, if we're a good team!), hit over us (which should mean the ball goes out), or hit around us (which we hope we will dig). In fact, that's the logic behind the perimeter defense: have your blockers create a "shadow" behind them where the opponents cannot hit and thus your blockers "funnel" the hit to where your diggers are. With this strategy, your diggers have less court to cover b/c they are concerned about a hit coming into only 70% of the court b/c the other 30% is "blocked off" by your blockers.

Will the other team still be successful some? Of course.

* Hole in your block or the ball goes between the blocker and the net.
* The hitter can hit over your blockers (oh, oh! That's trouble!)
* tooling the blockers' arms or hands
* A digging error on a diggable ball, or the hit has too much velocity to dig
* the hit lands in an area that your diggers just couldn't get to (on the line or in the deep 1 or 5 corner)

But at practice, you and your players keep on working and working on the things that I just listed, thus reducing the likelihood that the opponents' hitters can be successful!

If anyone else has questions for me, please ask! Your questions give me great ideas for articles for Dave Cross's Gold Member Coaches!

Tom Houser

Director, STAR Volleyball Camps

Head Coach, 2008 and 2007 Roanoke 15's Open

Head Coach, 2006 Roanoke 15's Nationals, JOVC Qualifiers

Author, "I Can't Wait" Drill Collection and Ebooks

www.coachhouser.com

Free Airport WiFi

Jim Kaese — Sun, 11 May 2008 04:33:48 GMT

I'm proud to write that my hometown San Diego airport has "seen the light" and FINALLY made wireless internet access available (several months ago) in all terminals - Commuter, Terminal 1 and Terminal 2. Even more impressive, the powers that be have decided to provide the WiFi access FREE...GRATIS...COMPED...PRO BONO (pick your adjective)!!! Such gratuity is allowing me to write this blog as I await a flight to Omaha.

Offering free WiFi in airports should be common practice by now, but sadly, if WiFi access is offered (and it's still not in many airports -e.g., Washington Regan National) a $ fee will apply.

I was on a recent flight to Europe with a layover in Chicago. The flight became delayed a few hours (no big surprise there) and to browse the web I had to sign up for an account with their private service provider and pay $7 for an hour of use-that's tarmac robbery! Other major airports beside O'Hare also pinch pennies for WiFi access (e.g., Atlanta-$8; Baltimore-$8; Denver-$8; New York-$8). Even in the internet friendly Bay Area, where accessing the internet is as common as taking a breath and where there is talk to have free WiFi throughout the city of San Francisco, travelers must pony up $8 to Yahoo!!

In addition to San Diego, these other major city airports deserve a pat on the back for their WiFi-friendly airports (i.e., free):

Charlotte, NC
Jacksonville, FL
Kansas City, MO
Las Vegas, NV
New Orleans, LA
Orlando, FL
Pittsburgh, PA
Portland, OR
Phoenix, AZ
Sacramento, CA
Tucson, AZ
Tampa, FL

Slim pickens, eh? For a more detailed list of airport WiFi options, fees, etc., click HERE.

Way to go San Diego, now if we could just do something about the airport food...

Hello San Antonio 14 and Under volleyballers

fanatic__5 — Sun, 11 May 2008 00:48:25 GMT

Looking for teammates for league starting June 15th Please call 210.921.0279 or email casilva78@yahoo.com

GOTR event in Eau Claire WI

Amytrigirl — Sat, 10 May 2008 23:06:52 GMT

Hello Team Stay Put MN!

Just a quick note to let you know that Caro and I participated in the GOTR event held today in Eau Claire, Wisconsin.

The event has about 120 particpants -- mostly girls that have been working with the GOTR program for the last year. For many, today was their first official race. The kids were very enthusiatic and had a blast running the race.

The course was very pretty -- starting in a park near the downtown area and winding along the city's river. The weather was cool, but the kids heated up the course in a big way!

Caro ran with Mercedes -- one of the GOTR kids. I ran about the first mile or so and then went back to the finish line to give out the festive leis to those who crossed the finish line. That was very fun to do.

Both Caro and I were very impressed with the program and we left the event today determined to find other ways to get involved with GOTR in our local markets.

I'm looking foward to reading your race reports in our blog. Red Wing is coming up soon!

Frederick Marathon Race Report

Jay Silvio — Sat, 10 May 2008 00:34:48 GMT

After more than a year of training focused on the Frederick Marathon the race is over and it is time for a little reflection. I am still somewhat in shock that I finished second overall with a time of 2:41:46 and was actually leading for much of the run. In fact, at the 13.1 mile mark I had a 1:27 lead on the rest of the field and was 1:41 ahead of the half-marathon winner's finish. That's right, I didn't just finish second in the marathon I also ran faster than the entire half-marathon field! There is no question that this was my greatest athletic accomplishment to date. While I didn't run a smart race it was certainly a learning experience and I exceeded all of my greatest expectations. I am already looking forward to seeing what I can do at the Baltimore Marathon on October 11.

Here is the tale of the clock:
Mile 1 - missed the marker
Mile 2 - 11:27
Mile 3 - 17:12 (5:45)
Mile 4 - 23:00 (5:48)
Mile 5 - 28:40 (5:40)
Mile 6 - 34:21 (5:41)
Mile 7 - 39:55 (5:35)
Mile 8 - 45:41 (5:45)
Mile 9 - 51:29 (5:49)
Mile 10 - 57:20 (5:50) *10 mile PR at 5:44 pace
Mile 11 - 1:03:08 (5:49)
Mile 12 - 1:09:02 (5:55)
Mile 13.1 - 1:15:39 *half-marathon PR at 5:46 pace
Mile 14 - 1:21:05
Mile 15 - 1:27:03 (5:57)
Mile 16 - 1:32:57 (5:55)
Mile 17 - 1:39:16 (6:18)
Mile 18 - 1:45:12 (5:56)
Mile 19 - 1:51:57 (6:46)
Mile 20 - 1:58:26 (6:29)
Mile 21 - 2:04:51 (6:24)
Mile 22 - 2:11:23 (6:32)
Mile 23 - 2:18:11 (6:48)
Mile 24 - 2:24:54 (6:44)
Mile 25 - 2:32:08 (7:14)
Mile 26 - 2:39:42 (7:34)
Mile 26.2 - 2:41:46 *marathon PR

Overall pace - 6:10 (first half pace of 5:46 and second half pace of 6:34)
Weather was sunny and 51 degrees at the start.
Course description: Essentially a figure-eight with the start and finish (for both the full and half marathon) at the Frederick Fairgrounds. The first loop goes through downtown Frederick and is flat and fast. The second loop heads out east of the city and there are significant hills from miles 16-20. To see a course map (with video) go to:
http://www.fredericknewspost.com/sections/special_sections/marathon/images/FREDERICK_MARATHOMAP.pdf

The story of the day: After going to bed at 8:00 Saturday night, I wake up at 3:15 in order to make sure I give myself time to let my body stretch out and to get breakfast early enough to digest the meal. I have a bagel with peanut butter and sliced banana and pad around downstairs for about an hour going through my gear bags and drinking fluids before I head out. Once I arrive at the Fairgrounds, I do a bit of stretching and walking/jogging along with some very light strides. I head over to the starting line at 6:25 and place myself in the middle of the 6 minute pace area (my goal was to run 2:50-2:55 with hopes of cracking into the 2:40s; that would be a 6:30-6:40 pace) . The small group of us that are in the 6 minute area notice that there is no 5 minute group so we move up to the starting line for the national anthem. When the gun goes off a small group sprints out for the "photo op" but after the first 400 meters I am in second place behind Adam John Sierakowski, the eventual half marathon winner. I settle into what I believe to be a relaxed pace and head into downtown Frederick. The course winds around downtown and the park area of Frederick for the first 8 miles or so and it's great to hear the cheers from the local community. I miss the first mile mark and when I hit the second one I get the first check of how fast I'm actually going. I feel completely comfortable running sub-6s, so I just keep going. At the first water station I grab some Gatorade and I'm able to put it down fairly smoothly. After a few miles I notice that Adam is about 30 meters ahead of me and that this gap is staying stable. I decide that it would help both of us if we run together, so I start trying to catch up in order to not have to continue running in space. I eventually catch up to Adam around the 10K mark and ask him if he wants to run with me since it's clear he's going to win the half-marathon uncontested. He tells me that he doesn't want to hold back because he's going for time. I'm feeling good since I'm no longer pressing to catch up and we run together for a couple miles and actually speed up our pace.

Adam eventually falls back and I'm on my own after mile 8. The next few miles move north of town and I'm on my own with almost no crowds other than a very cheerful group in a Wal-Mart parking lot. I'm feeling great, but I try not to push too hard as I know I'm not even at the half-way point. I try and take Gatorade or water whenever it's offered (every couple of miles) although I turn down a Power Bar as I feel it's too early in the race. I hit the 10 mile mark and realize I've just knocked over a minute-and-a-half off my PR for that distance. It appears that I have tapered perfectly for this event. The course then winds back to the Fairgrounds for the finish of the half-marathon and I have a lead of over 1:25 on eventual winner Brian Baillie at the 13.1 mark (and I'm 1:40 in front of the winning time for the half). The course heads back into town and does a nice out-and-back on opposite sides of the creek where I get to see the lead I've built just before the 14 mile mark. I hit a water station and I take some water and a bag of pretzels. Then we head out to the east and the hills. The course moves out of town and onto a major road so there are no spectators, just me and the hills. I check my watch at mile 16 and do a quick calculation to find that I'm going to run a great time even if I fall apart for the last ten miles. I'm able to do a passable job on the first hill, but the second one kills me.

My quads start to burn and when I get caught around mile 18, it's a major psychological blow. I go from thinking about how amazing it would be to win to wondering how many more runners are going to pass me. While I can't keep up Brian's pace, I do my best just to keep him in sight. The next hill is fairly steep and it just wrecks me, but I do my best to recover on the downhill and flats. We move onto the side streets of a neighborhood and it's nice to have spectators again. I'm able to hold it together for a few more miles and am occasionally able to catch glimpses of the leader. I start taking only water at this point because I know I don't have enough time left in the race to digest the calories in food or Gatorade. We start to head back towards the city and I get to see crowds of other runners who are heading out. My quads are starting to hurt pretty badly and I'm just running on fumes at this point. It is a harsh welcome to the "wall". For some reason I decide to take Gatorade at the next water stop (probably because my body is craving sugars) and it destroys my stomach. At mile 24 there is another out-and-back section where I get to see the leader looking strong and am able to check that I have a 1:30 lead on the next runner behind me who's red bib indicates he's part of a relay team. I see no other runners for some time and no other blue full marathon bibs and I realize I'm going to take second place. With no pressure to run fast and my legs feeling like gelatin, I pretty much pack it in for the last few miles. The anchor of the first relay team (DC Road Runners) catches me by mile 25 and he asks me if I want to draft. I gratefully say, "Yes!" and he tells me it's no problem and he's been where I am now. It's a relief to have someone to run with even though we don't say much. At this point I just try and block out the pain, keep my legs moving, and savor the experience. Finally, I can see the Fairgrounds again and I make it to the track in front of the grandstands. I hear the loudspeaker announcing that the second place marathon finisher is coming in and calls out my name and that I'm from Frederick. The cheering from the crowd in the stands rises up at this news and I'm practically pulled towards the finish on emotion. I cross the finish line and look up to see members of my running club (Frederick Steeplechasers) who are working the finish coming over to congratulate me and hand me my finisher's medal. My wife and daughters come running over from the stands with huge smiles on their faces and I just stand there for a moment getting hugs and trying to absorb what I have just accomplished. Once I am able to move, I turn in my chip and grab some food. I try and keep moving and do my best to at least stay standing. I find out that I've won $400 for finishing second overall and I receive a plaque for that as well as a trophy for being the first finisher from Frederick County. Friends from my neighborhood, church, and running club all offer their congratulations. Reporters from the Washington Post, Frederick Gazette, and Frederick News-Post interview me. I buy myself a cool T-shirt and a fleece from the vendors before I head home. I take an ice bath, shower, and head out with my family to a Steeplechasers post-marathon fiesta. I keep expecting to wake up from a dream at any moment and in the morning I have to double check the race results just to be sure.

Newspaper articles:
http://gazette.net/stories/050808/fredspo180128_32355.shtml

http://www.marathonguide.com/news/newsviewer.cfm?src=http%3A%2F%2Fwww%2Ewashingtonpost%2Ecom%2Fwp%2Ddyn%2Fcontent%2Farticle%2F2008%2F05%2F04%2FAR2008050401641%2Ehtml

Kat vs. Snake

DCtoPgh — Fri, 09 May 2008 22:31:29 GMT

I have an abnormal phobia of snakes. It is bad. In college I was a physiology/neurobiology and psychology double major and as such I took a lot of biology and genetics classes. Textbooks for these subject love to show snakes (shudder) doing snake things... eating antelopes, possessing genes that make them a certain pattern (calico cats also have genes that make them a special pattern... show pictures of kitties for crying out loud!). I am so terrified of snakes I had to have my college roommate go through my textbooks, find any pictures of snakes, and cover them with post-it notes because otherwise I couldn't read my books. I can't look at pictures, I can't see them on TV, I can't even stop to think about what would actually happen if I saw one. I told you when we started.... big fear of snakes.

When I'm not running or with my nose in a de-snaked textbook, I'm in training to be a therapist. I see a handful of clients and I'm supervised by a licensed psychologist. Just so happens my supervisor, Larry, is amazing. For any of my psychologist readers, he was trained by the founder of cognitive-behavioral psychology, Aaron T. Beck, and he was one of the therapists on the TDCRP. As most of the clients in our clinic have anxiety, Larry often talks about the saber-tooth tiger in the room. The short version of how this works is people with anxiety get aroused for any number of reasons (caffeine, overactive adrenal gland, whatever). Because arousal is a component of the adaptive fight or flight response people start looking for what could be causing this response... where is the saber tooth tiger in the room? Is it under the table? Behind the couch? The problem is, there isn't a saber-tooth tiger, so people with anxiety attribute it to something else and to something non-adaptive. My job as a psychologist is to get people to shift their thinking so that they can acknowledge that they can calm down because there's no tiger in the room that's going to attack.

So tying this back to running... Yesterday I was on the treadmill and running at a pretty good clip. Heart rate was up, breathing was up, adrenaline was flowing. I like to watch action-type stuff on TV when I run because it matches my physiological state. While watching SpikeTV a commercial pops on with the mother of all snakes. If I hadn't been running I would have likely fallen off of whatever I was sitting on and I cowered in tears (I know ... it's really maladaptive, I told you... bad phobia). But, I saw the snake and my physiological arousal couldn't increase anymore... heart was already pumping, adrenaline was at its max... it was a fight or flight ceiling effect. As a cognitive psychologist I thought, "Huh... that should scare me." But I wasn't having any sort of physiological response because I was already maxxed out. It was such an awesome lesson for me. I know the next time I see a snake my heart rate will still spike and I'll start to sweat and my adrenaline will go through the roof... but now I know that that's all it is. There isn't really a saber-tooth tiger (snake) that's going to get me, it's just my mis-attribution of arousal. I knew that before, but now it's a different type of knowledge. The 3-year-old knows the stove is hot because dad said so.... the 3-year-old really knows the stove is hot once they touch it.

Running always surprises me with what it teaches me, but I never would have expected this. At least yesterday, for the first time in almost 25 years, in the battle of Kat vs. visual representation of snake, Kat came out on top. And I think yesterday helped tip the balance in my favor. Even if it didn't and I really run into a snake one day, I'll at least have the confidence that I can outrun it