First Day of Middle School XC

Last Thursday was the first day of our new cross country program at Indian River Middle School in Canaan, NH. Ben and I showed up early to 5^th grade orientation, met some of our kids, then got a tour of the campus to see what area of the fields we can use for warm-ups etc. when we get things rolling! We started practice teaching all the kids the warm-up routine that we’ll be doing every day before practice starts. It takes a while to get a new routine down, especially for kids who have never done any type of drills or dynamic stretching before, but it will definitely get easier (and faster!) as the season progresses, and will pay off in the long run learning to do a proper warm-up. We have a group with a huge variance in ability, but Ben and I are up to the challenge as coaches and just want to make sure that everyone is having FUN! All of the kids have different reasons for joining the cross country team, but as long as we try to instill a good work ethic, and make sure they enjoy coming to practice, our job is done and the rest will take care of itself. Next practice is Tuesday (their first day of school), then we roll into a M/T/Th practice schedule.

Last week was kind of a big discovery for me in terms of my own running. I’ve been really struggling lately with workouts, experiencing difficulty breathing and tightness in my chest and throat area. I went to see the doc and they did some basic pulmonary function testing and determined that I have allergy/exercise induced asthma. Kind of a bummer to hear, but it seems to be an easy fix as I’ve already tested out running with my shiny new inhaler and I feel like a new person. It’s a pretty incredible feeling being able to breathe again.

So I have been reading up online about how to minimize the effects of asthma and a couple different sources recommend Fish Oil supplements, caffeine, and practicing different breathing techniques/exercises. I am going to test some of these out and see if they make a difference. Also interesting is the long list of famous athletes diagnosed with asthma. My personal favorite, who I remember from watching the Olympics as a youngster, is Tom Dolan, a swimmer from the University of Michigan with 2 Olympic Gold medals and one Silver… from Wikipedia “Dolan was diagnosed with exercise-induced asthma and a narrowed windpipe, which would side-line the normal person. He only trained harder and exhaustion, dizziness and occasional blackouts never stopped him from swimming.” I think that’s pretty neat. Others include Jackie Joyner-Kersee, Jerome “The Bus” Bettis, and “The Worm” aka Dennis Rodman. 

-Lex

A Week of Excitement

This week has been (and continues to be) a host to many exciting events.  From the installation of HD TV into my household (wowzers), to the start of middle school cross-country practice tomorrow (yee haw) the week is bursting with elation.  And to top it off?  Dirt track racing at the Canaan Fair Speedway on Friday night.  Can there be anything better to cap off a great week than watching late model race cars hurl themselves around a quarter mile dirt track at breakneck speeds?  I think not.

Tomorrow marks the birth of the middle school cross-country program at the Indian River School in Canaan, NH where Lex and I will be coaching eighteen eager athletes for ten weeks.  I am thrilled to be able to share my joy of running to new athletes- a few of whom have never run before, and many of whom have never participated in organized athletics.  Our season, while only a scant ten weeks, will consist of six official races where our athletes will be able to compete against kids from the surrounding towns and garner new personal bests over the roughly three kilometer courses.  It will be the first time such an program has been offered at Indian River School and I hope to be able to make the experience a positive one- not only for myself and athletes, but also for the community at large- in hopes that more after school programs will be born in the wake of our footsteps, enriching the children’s lives while instilling a love for an active and healthy lifestyle.

So as you can bare witness, this week is pretty cool.  Who knew with my new conversion to high-definition that television could get any crisper?  Words cannot describe watching the reply of the NASCAR race in Michigan in full 1080i (whatever that means).  So what if a recent study in Australia concluded that for every hour a person (over the age of 25) watches of TV, they take 22 minutes off their lives.  I guess it just proves the need for programs like the one we are starting tomorrow and actively reaching out to the kids in our community to make sure they get off the couch, turn off the TV, and get active.  It is never too early or too late to get involved with changing a life.

Until next time,

Ben

For a link of the study regarding TV exposure and early death click here

Camp Foss

Hey all,
Im writing you from camp foss. Sorry my blog is a little late it gets very busy around camp and there are only a few computers in camp so internet accesses is limited. So anyways camp is going great!. Coach Broe came in last week an spoke to the kids and they loved it. The kids thought he gave a great speech and they all learned alot about mental toughness and hardwork. The campers would come up to me asking if he was going to come back next year and that it would be cool if he was a counclor here at camp. And I thought to my self wow these kids only had a day or so with him and they were motivated to go out an run there butts off and I get the pleasure of being coached by him. I find my self lucky and really excited to get back to hanover and get back into "Beast mode". 

Anyways its now week two and we have a new group of about 240 highschool athletes and so far things are going great. The weather has been nice and sunny and none of the kids have gotten hurt yet.. knock on wood.... I say "yet" because last week one of my campers took an elbow to the face and broke his nose. I must give the kid credit he broke his nose on tuesday night and toughed it out and stay at camp all week. He was well aware that the longer he waited the more its going to hurt when they have to rebreak it back into place. But the kid was a champ and really enjoyed camp so he stayed. It was the first time ive seen a kid break his nose and not have it bleed. Oh and another good thing! the food has actually been very good this year. Some years the food has been barely eadible but this year its really good.

But I gotta head out now the campers just got out of there morning meeting and its almost run time! I hope everyone is enjoying the end of summer.

Cheers,
Gags

XC Season on the Horizon!

This is the awkward time of year for professional track athletes. Some are preparing for the World Championships in Daegu, Some are taking down time after a long track season, and some are still trucking away into the late fall at road races. The blueprint is much different for each individual in contrast to early spring where everyone is on their way out to Palo Alto to run fast times. It’s also strange to think that if I were still competing in the NCAA, I would be gearing up to go to pre-season cross-country camp up in northern Michigan - The beginning of three long competitive collegiate seasons before another break in the summer.

Interesting enough is that we are meeting today to discuss fall cross-country plans - but not for us – for the Middle School programs in Lebanon and Canaan. Ben and I are teaming up to coach the group in Canaan and I’m really looking forward to getting started. It will be really fun having freedom of control and trying to help the kids improve throughout the season. But more important than that, I think it will be rewarding to see each kid grow an appreciation for and love of distance running. Can’t wait.

As Ben mentioned in his last blog, he raced Falmouth last weekend. I was there too and (to say the least) it did not go so well! Bad races are a tough pill to swallow, especially when they come in the middle of a season. The difficult thing is that you have to find a way to keep yourself motivated and not throw in the towel on the rest of your year because of one bad race. I know that my performance was not an indicator of my ability or current fitness, but the difficult part to get past is that it still happened. You do everything you can to prepare, and for some reason the results you achieve fall short (sometimes very short) of what you expect. That being said, the plan of attack for training towards my next race may change a little bit, but the manner in which I attack it will not. If anything, I am more motivated now to make sure I am doing everything I need to so it doesn’t happen again!

-Lex

Putting in the Miles

These last few days I’ve put in the miles- and no, not the good miles seen with hard work and sweat- but the long arduous miles of travel.  I have spent my last week Jet setting across the Atlantic, riding countless trains and driving hundreds of miles in cars.  It’s no wonder I am exhausted.  After spending time in Europe, watching a terrific triathlon, and participating in a 5km myself- I flew back stateside on Tuesday so I would be able to race in the Falmouth Road Race which was held earlier today.  Going into the race I was excited, Falmouth is always a great race to run with wonderful crowd support and thirty-nine years of tradition.  I had high aspirations, despite my somewhat hectic travel schedule, but failed to figure in that whole “fatigue” element.  Who thought that sitting on an airplane all day and driving countless hours wouldn’t be great recovery?  Well, apparently it’s not.  So after toeing the line, and forcing myself through two grueling miles, my body started sputtering, backfiring, and fizzing.  Somehow I was able to navigate the old beaten down chassis around the rest of the course (although I did eye many places were I disparately wanted to pull off) and was able to salvage a respectable, although disappointing, finish.  So time now for me to settle down and lay low for the next few weeks.  To get back into the rhythm of training, put in some of the good miles while avoiding the bad, and recharge the batteries.  There are still a few more races left on this season’s schedule and many more miles to run.

Until next time,

Ben

Plantar how ever you spell it!

Not to much to talk about this week. Ive been running about 5-6 miles a day and slowly working back into distance shape. Right now my plantar fascia has been bothering me on my right foot. I guess the term is I have Plantar Fasciitis. Its not to bad at the moment which is good. It started hurting at the beginning of my runs an then it would go away mid way through. After talking to coach about it, I wake up an before I even take a step out of bed I dig my thumbs in and really massage it. An let me tell you it hurts! but after I do it I feel much better walking around. Also I constantly stand and roll my right foot on a trigger point roller. So now when I go out for runs I don't feel it at all so I take it as a good sign!

Besides running I have been up at the barn painting and playing some video games!  It's been nice and relaxing which is good because things are going to start heating up. I have Camp Foss for two weeks starting this sunday and then Its right to middle school cross country in Caanan and Lebanon. But for right now Im going to enjoy my last few days in "the off season" and then its back on the grind!


Brian

Not the heat, the humidity!

I have been in Ocean City, NJ for the past week catching up with family and enjoying a week at the beach. The jersey shore gets a bad rap from that piece of trash television show on MTV, but I think it’s great. I consider it almost a second home since I have been out here for at least some amount of time every summer of my life. I used to come out here for the entire month of August when my grandma owned a house in Ocean City and the familiarity of it all makes it feel “homey.” I learned to ride a bike here, bodysurf, and used to run in the Thursday night fun runs at the local high school track! I’ve run a couple workouts there since I’ve been down at the shore with my brother-in-law, Corey Nowitzke, who is a stud steepler (8:27!) that graduated from Eastern Michigan University a few years back. He was calling his trip to Ocean City “training camp” because I dragged him out for all my runs and doubles… Even made him do a couple core sessions with me! He’s training to race the Crim and the Detroit Half Marathon.

This picture took me forever to rotate the correct way, so you better enjoy it.

I have been struggling out here in the humidity… You know, they say it’s not the heat that will get you, but the humidity… And they are right, whoever they may be. Hopefully it will just make me a bit tougher when I race Falmouth next weekend.

There is a serious difference in climate down here in Jersey at the shore compared to Hanover and New England. I start sweating immediately, and even find the air tough to breathe down here when I’m running hard. A few days ago, however, I read an article about training in the heat that said it gives you an advantage over those who train in more temperate climates… According to the article heat training gave the tested cyclists an average advantage of 7%!! That’s almost as good as altitude… So everyone go out there and run in a sweatshirt in the middle of the day! Please don’t do that, I am only joking, but the article is worth a read: http://runningtimes.com/Print.aspx?articleID=23360

Finally, I have been having some wild dreams lately. Strange dreams not worth delving into, but I only found it ironic that this message was on my PF Changs fortune cookie tonight:

I will make the Olympic team in my dream tonight.

 -Lex

PS follow me on Twitter: @lexwllllams

Davos!

This past week I have been living the high life in Davos-Platz.  This quiet idyllic little city nestled in the Swiss Alps has been quite the bustling place these last few days, filled with a rare combination of peoples and celebrations.  For starters, every August sees an assemblage of Orthodox Jews for a national religious convention.  Transcending in vast numbers, hotels and apartments are booked beyond capacity.  This year also saw the Swiss Alps Marathon come to town.  Runners from all over the world journeyed to Davos to take part in the half, full, and ultra marathons in the thin mountain air.  And to top it all off- August 1st is Switzerland’s national holiday- complete with street fairs, fireworks, and buffoonery.  It was a great time to be in Davos to say the least.  And all awhile, as the excitement engulfed the town, I was able to have my own reflection.  It happened while I was out for a warm up jog before a rather uneventful workout.  Sauntering around the gravel path which followed the lazy canal through town I happened to look up to watch two Nordic skiers rollerskiing past in a blaze of might and strength.  Their coach frantically trying to keep pace on a mountain bike shouting instruction.  As they glided past, I recognized one of the athletes, his towering frame an image of sheer power, as a man I had once raced many years ago.  It was interesting to see Dario ski past as the same guy who I raced in Finland six years before at the World Junior Championships.  Back in the day we toed the line of the 20 kilometer pursuit, each a newborn to the realm of international ski racing.  Battling back and forth throughout the race, he went on to finish 29th to my 39th, breaking the tape twenty seconds ahead of me.  To think of that happening now, to see how our lives have diverged.  Today I have switch sports, ending my silly dalliance with skiing to focus on running.  And of my rollerskiing compadre?  He went on to be ranked second in the world, an Olympic gold medalist, and winner of numerous World Cup victories.  To watch Dario Colonga stride past, a present day Nordic skiing god, was to watch the pinnacle of sport.  However before I had time to dwell, he sped off out of view, leaving only the echoing of his ski poles striking pavement as a reminder of what had past.  Reminiscing, I shifted my gaze back to the gravel path I was jogging along and cracked a smile- for I was about to begin my own track session and there wasn’t anything else in the world I would rather be doing.

Until next time,

Ben

Showing off my new Swiss bandage

Check out this delicious Swiss holiday bread

Day 1

Today was my first day back to training. I took a few weeks off and now im ready to move forward and look towards some serious training this fall! I went on a four miler today and things felt good. I plan on sticking to about 4-5 miles a day for the next week or two with a longer run here an there. I don't want to rush into things to quickly so im gonna take my time building back up!  Im also lifting twice a week with our strength coach Wayne. Nothing to heavy yet just light stuff to get back into the whole lifting routine. I am really excited about the training this fall. I know this past year was a big disappointment and it has been frustrating especially the things that I had no control over. But last year was by no means a waste! I have learned a lot from it and I know coach has learned a lot from it too. We are going to take all the ups and downs from last year and really get after this year!

I am also really excited because I will be heading back to Camp Foss in less then 13 days! Camp Foss is a running camp for high school aged kids. I went my senior year in high  school and I loved it so much I managed to get a job helping out and now I work there as a councilor. The camp is so well liked that Week one sold out in November and week two sold out in February! not bad considering the camp doesn't start till August 15th. The camp is run by Kevin Maloney who is a great boss and a great friend! If you want to learn more about the camp check it out here.. Fossrunningcamp.org.  Its by far the best two weeks of summer! There are great trails and dirt roads to run on as well as a lake to hop into after your run. Cant think of  a better place to start my training.... besides the upper valley of course ;). And Coach Broe is coming this year! Hes going to come up to guest speak for both weeks.

And Wow its already August 1st! I hope everyone enjoys the rest of the summer

Gags