10ktruth.com - A Runner's Compendium

10kTruth.com Web Letter - June 2002

Welcome to new sign-ups for the 10kTruth Web Letter. You were probably wondering what you'd be getting. Well, here it is. In addition to these roughly, monthly communiques, we may also send out race announcements or other 10kTruth pertinent news that you might want to hear. We haven't done it yet, but may do so in the future. The reason that subject came up is Bos, who appears in the Boston Marathon http://www.10ktruth.com/the_races/boston.htm and April Fool's Run reports http://www.10ktruth.com/the_races/fools.htm sent 10kTruth a message that said, "The Rage Said You'd Help Me...." Well, if the Rage said we would, then we will. Here's what he requested we pass on to you:

Dear fellow runners,

I invite you to participate in a unique running event to benefit Lane County Special Olympics. The Steep Hill Chase 5k Race is a cross country race that winds through the outback of Alton Baker Park along Pre's Trail, over wooden bridges, along meandering streams (it's really a canal), under hazelnut canopies, around a beautiful lake (okay, a big pond) and single track goat trails. And of course, the Steep Hill. The ONLY way to experience it is to enter and run it. We have over $1,500 (one thousand five hundred dollars!) in gift certificates from local merchants to give away in random drawings and overall and master's winners get shoes from Run Pro and Pace Setter Athletic. To enter this year's race: http://www.goodrace.com/good_race.html Thanks and I hope to see you on June 15, 2002.

Todd Bosworth
Race Director Steep Hill Chase 2002
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"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy." - Martin Luther King, Jr.

"To measure the man, measure his heart." - Malcolm Stevenson Forbes

More Sports Quotes at: http://www.10ktruth.com/the_quotes/quotes.htm
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Rage Wins Rhody Run in Florence, Oregon during their world famous Rhododendron Festival...find out what happened when he found himself leading a race...it'd never happened before.... http://www.10ktruth.com/the_races/rhody.htm

"I ain't heard folks buzzing this much since we blew up that whale back in '70," said one local commenting on The Rage and T-Bone's top 5 finishes at the 2001 Rhody Run. On November 12,1970, a large sperm whale washed up dead on the South Jetty beach not far from the Rhody Run course. Man, did it wreak. The stench was bad enough that someone came up with the idea to blow up the 45 foot, eight ton carcass in an effort to accelerate the decomposition process. The plan was to stuff as much dynamite (twenty 50 lb. cases) as that bad boy could hold, lifting, directing it out to sea while reducing it to bite-sized chunks for the seagulls and crabs. This is a true story. I swear to God. http://www.hackstadt.com/features/whale/

A large crowd gathered for the show. The South Jetty parking lot was jammed with cars and people as the last of the dynamite was cannon-prodded into what must have appeared to be chipmunk-looking cheeks of that once magnificent mammal. No orifice was spared. Seagulls, crabs and the crowd awaited in anticipation. BOOM!

The parking lot, moments earlier bathed in sunlight and motionless spectators, was now a scene of chaos as people ran for cover, but had nowhere to go. The larger chunks landed first, followed by a fine mist that significantly reduced the chances of anyone hoping to get seated at the Gingerbread Restaurant for lunch on the way home. Even the seagulls were grossed out and flew off. The crabs quickly moved into deeper water. Numerous cars were hit by flying whale chunks, including a three-foot chunk that landed on the hood of one car. The phrase "Car hit by flying whale chunk" was used for the first time in the auto insurance industry. That T-Bone and The Rage were mentioned in context with such unique local lore spoke volumes for the magnitude of their shocking finish. Clearly, 2001 would be hard to top.

The pressure for a repeat performance of last year was largely self-induced by statements implying even faster times might have been possible (e.g. Rage: "…I was distracted by all of the screaming fans…."; T-Bone: "…I stopped and talked to the bikers in Old Town…"). We arrived at the start and immediately began scanning the competition. It looked like there were a few more horses than last year. Oh, well. So much for a repeat of last year's finish. But wait! Would they be running the 5k or the 10k? Encouragingly, most of the horses appeared to be running the 5k!

When the gun sounded, we quickly fell way behind. Probably lots more 5k runners than I thought. I would soon find out as those running the 5k would be turning around about a mile and a half down Rhododendron Drive. To my surprise, everyone in front of me peeled at the 5k turnaround point. That meant only one thing: I was now (gulp) leading the 10k race! I have never led a road race. If I was leading, T-Bone had to be right there, too, but I couldn't hear anyone behind me. I was dying to take a peak behind, but didn't, not wanting to make it too obvious that I was in unexplored territory. I'd get my chance to see Tommy at the 10k turnaround.

I pushed hard to mile two, suddenly realizing there was absolutely nothing to give me any clue of whether or not I was holding pace, especially when I missed the second mile marker. I wasn't supposed to be leading. I wasn't sure I liked it. It was way too quiet. Only the silence of the river and my own breathing. None of the usual foot pounding of other runners in front of or behind me. Weird. I also realized I hadn't checked whether or not there were any course changes. Oh no! They hadn't changed it from last year, had they? Oh good. All the runners are following me and I wasn't sure where I was going. I arrived at the turnaround and headed back. There was Tommy, running fifth and not too far back. I wanted to say "Go Tommy" but I was way too jacked. I started telling myself "you got the lead, now don't do something stupid to lose it." And then I proceeded to do something stupid. Failing to take an earlier opportunity to cross over onto the other side of the road, I got cut off by a truck pulling a trailer, which now was pinning me on the wrong side of the road with other runners coming at me head on. I yelled at the driver to speed up, but to no avail.

Now, I was forced off the road and started to high step through the weeds off the shoulder, which was the only place I could go to avoid the on-coming runners. I got some real puzzled looks. Luckily, I didn't fall and finally managed to cross over. I was 24 flat at mile four, and had two sets of hills to deal with coming up. I wanted something closer to 23:50 if I was going to have a shot at my goal of sub-37. It didn't look good at this point, win or no win, if I was going to avoid Bruce turning away in disgust. I'd better pick it up. I knew mile five was short when my watch said I just ran it in 5:27. No way. I was starting to pass the 5k walkers, who despite their obvious lack of knowing what real leaders should look like, were very encouraging and enthusiastic. Not one of them snickered.

I passed under the Highway 101 bridge and headed through Old Town and the traditional gauntlet of motor cycles on Rhododendron Festival weekend. Nobody seemed to be paying attention. I tried to yell "Excuse me, but I'm leading the 10k!" but I was way too tired. Skinny bald dudes in running gear isn't the album cover that pulls many people into the music store, you understand what I'm sayin'? You know what I'm talkin' about? Nevertheless, I broke the first and probably only tape in my racing career in 36:45 and watched Tommy finish in fourth place in 39:31. Waiting for Tommy, I hung around the 5k winner after the race, hoping to attract the attention of the local paper's sports reporter who was interviewing him. I even kept my hat on as I tried to think up some metaphors for sound bites. As I anxiously awaited my turn to speak into his pocket recorder, he turns to me and asks "You wouldn't happen to have any spare AAA batteries, would you?" I sprinted to Safeway, got some and sprinted back, but by that time, he was gone.

And that's The Truth. - The Rage
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"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe." - Muhammad Ali

More Ali quotes at http://www.10ktruth.com/the_quotes/ali.htm
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The Penguin is still taking the heat, here at 10kTruth.com in this answer to a question sent in to the Rage. http://www.10ktruth.com/q_and_a/q_and_a.htm

Q: I have read your articles but find it a bit technical to follow at times. I am 45 years old woman and have put my name down for a 10k run (this Sunday) and a 5k run in September. I can run the distance but cannot seem to do it any faster, otherwise I feel so tired that I want to give up. What can I use to motivate myself to get better on my speed? I cannot tell how fast that I am running as I have an ordinary watch. Can you give me some training tips and if I have my run on Sunday how many times is it safe for me to run until Sunday. I feel quite tired and want to give up at times but I know that I definitely want to get better but am probably afraid of the hard work. How can I motivate myself? Can you please advise. Hope to hear from you soon.

A: If we're too technical and you are looking for external motivational sources, the best advice I can give you is to start reading the stuff John "The Penguin" Bingham writes. According to Runner's World magazine, he is The New Prophet of Running. He has a regular column in RW. He says "when you're hurting, slow down." He has thousands upon thousands of followers perfectly content with who they are. They have no interest in getting faster. They just want to keep off the couch, that's all. The only motivation they need is the fact that they had "the courage to start." Bingham is the perfect answer for people who might have difficulty self-motivating. If Bingham were a tennis instructor, his remedy for repeatedly hitting the ball in the net might be to take the nets down. Improvement is nothing but a state of mind. You'd be amazed what an hour of Oprah Winfrey while pounding out some serious reps on the 'ol stair stepper might do for getting yourself pumped up. You don't even need the sound on. Just watching all of the hugging will give you goose bumps. That way, you can still wear your headphones, too. It's not how you do. It's how you convince yourself that you're o.k. too, even if you run like John "The Penguin" Bingham. I'll bet you that if you compare your time in the 5k time you could run right now, it's at least five minutes faster than his and I'll bet it's even more. And he's getting paid. Congratulations. You just beat someone who generates a W-2 from running a 5k in 45 minutes. How much more motivation than that do you need? Congratulations on dropping the Penguin. Now, come race time, try to drop him by 10 minutes. There. Motivation has now been accomplished. Best of luck to you. - The Rage
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"Eat before you are hungry.
Drink before you are thirsty.
Rest before you are tired.
Cover up before you are cold.
Peel off before you are hot.
Don't drink or smoke on tour.
Never ride just to prove yourself."
- Paul de Vivie, aka Velocio

See our other Cycling Quotes at http://www.10ktruth.com/the_quotes/cycle.htm
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So encouraging to hear from you younger runners. Keep those running and training questions coming for the Rage. http://www.10ktruth.com/q_and_a/training_frame.htm

Q: I am fourteen years old and I love to run. I get up early every morning and do 200 crunches, 150 push-ups, stretching, run 2 miles, and some jumping exercises. On the days I don't do push-ups and crunches, which is every other day, I train for the 1600 meter run. My routine is to run a whole lap at a fast pace then jog a half until I get 8 whole laps and 7 half laps in. At my whole laps, I average 1:16 a lap. I would like to improve my time on my mile and get it down to 4:30. At this moment, my time on my mile is 5:30. Is this the right routine for me to do? I come from a small school and our track team does not practice year around. These push-ups and running routines are things I have came up with on my own to succeed since I was not told of anything to do by my coach. Also, I am having trouble breathing. It is hard for me to breathe through my nose when I run. Do you have any suggestions on how to make breathing when I run easier?

A: Let's start with the breathing part of your question. The answer is, breathe. Forget about the breathe through the nose thing. When you run intervals, practice taking in lots of oxygen and don't be bashful about opening your mouth and making noise. Your body needs oxygen and the amount it needs can't fit through those two smaller holes in the middle of your face. Go for the big one just below it. Trust me. For me, when I run at race pace, I try to manage my effort out to my "anaerobic threshold" and hold it there for the entire race. That means, I am right on the edge of going into oxygen debt...which is uncontrolled breathing. Believe me, you don't want to push past your anaerobic threshold at the wrong time...like in a race. The only way to get your breath back is to slow down or, worse yet, totally bonk. Breathing is one of the things I work on at the track to avoid this unpleasant experience. I run hard intervals to (1) find out where my anaerobic threshold is and (2) work harder to push it out further. In this way, I hope to hold on to my goal pace for the entire race and finish strong. About the 4:30 thing. This is an excellent goal. But, be realistic on how much work that it will take you to get there. If you are an eighth grader now, this is something that might be accomplished by your junior or senior year in high school if things go really well. I say this because Bruce ran in high school and was running where you are headed for and was about where you are now when he was an eighth grader. But he had to work his butt off, and you are doing all the right stuff.

Basically, a 4:30 mile is 68 second laps. You are running 76 second laps now, which is fantastic for an eighth grader. The important thing to remember is you need to run your intervals faster than your target race pace. So, something in the mid to low 60's would be what you should be running each of your laps at if you want to average 68's. Look at what you are doing now, for example: A 5:30 is roughly 83 second laps, which is about where you are right now. To get there, you ran your intervals at 76...a seven second difference. If you applied this same differential to a4:30 mile, that would be running your intervals at 60-61 second laps. Don't worry. This might seem out of reach at this point, but in high school, your coaching will be a lot different than it is now, because your body will be ready to take on more miles. Don't attempt to increase your mileage or intensity yet. Your body is not ready for it. Listen to your coaching. I have never run a 4:30 and couldn't come close now. You'll have to talk to someone who has done that for an up close and personal perspective.

I broke 5 minutes several times and here's roughly what I did about a week before I ran my best...a 4:56 (which is a 74 second average pace/lap). My final tune up workout: (1 x 1600 @ 5:25); (1 x 1200 @ 3:56); (1 x 800 @ 2:36) and (1 x 400 @ 68). I jogged 200 meters between each of these. I found this be an excellent workout to get me ready for the mile. It might work for you on running a fast 1600. Also, one of the things you will need to do to run the mile successfully is to learn how to run each lap. Check out our training tips page for running the mile. Good luck. - The Rage
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Father's Day - June 16
First Day of Summer - June 21
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"Spirit...has fifty times the strength and staying power of brawn and muscle." - Unknown

"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential." - Liane Cardes

More Training quotes at http://www.10ktruth.com/the_quotes/train.htm
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Find out about a few June races in the Northwest. See the 10kTruth Race Schedule page with its links to other race calendar sites - http://www.10ktruth.com/the_races/schedule.htm
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"When one has one's hand full of truth it is not always wise to open it." - French proverb

"The terrible thing about the quest for truth is that you find it." - Remy de Gourmont

"Time is precious, but truth is more precious than time." - Benjamin Disraeli

More Truth quotes at http://www.10ktruth.com/the_quotes/truth.htm
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Copyright 2002, Mike Logan, Bruce Manclark & Cory Eberhart. All Rights Reserved.
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10k Truth - A Runner's Compendium For runners with the attitude to train harder and smarter along with some really weird raging stuff! http://www.10ktruth.com Goldendale, WA 98620


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