en-us Copyright 2006-2010 Flocasts Inc Tue, 9 Feb 2010 17:21:22 -0500 http://www.flotrack.org/assets/portal/simple30/images/logos/flotrack-logo.gif http://www.flotrack.org/videos/play/295307 1 Colin Hepburn (Jr.), Glenview (Glenbrook South) 10.50 2 Chris Wright (Sr.), Skokie (Niles West) 10.70 3 Chris Kyles (Sr.), Chicago (Lane) 10.73 4 Tremaine Gordon (Jr.), Evanston (Twp.) 10.75 5 Devin Banks (Jr.), Oak Park (O.P.-River Forest) 10.75 6 Khara Williams (Sr.), Elmhurst (York) 10.90 7 Richard Wooten (Sr.), Chicago (Hubbard) 10.94 8 Bai Kabba (Sr.), Batavia 10.96 9 Lamont Oakley (Sr.), O'Fallon (H.S.) 10.97 Flotrack http://www.flotrack.org/videos/play/295307 Tue, 09 Feb 2010 14:11:59 -0500 http://www.flotrack.org/videos/play/295306 1 Erick Gavin (Jr.), Chicago Heights (Marian) 14.04 2 William Lindsey (Sr.), Harvey (Thornton) 14.09 3 Mike Trumpy (Sr.), Wheaton (North) 14.46 4 Forrest Knight (Sr.), Belleville (East) 14.63 5 Da'Ron Brown (Jr.), Chicago (Morgan Park) 14.69 6 Jeffery Kilgore (Sr.), Flossmoor (Homewood-F.) 14.71 7 Demetrius Jacobs (Sr.), Chicago (Lane) 14.76 8 Kelly Williams (Sr.), Skokie (Niles North) 15.08 9 Ed Awah (Sr.), LaGrange (Lyons) 15.32 Flotrack http://www.flotrack.org/videos/play/295306 Tue, 09 Feb 2010 14:11:01 -0500 http://www.flotrack.org/videos/play/295304 1 Belleville (West) 1:26.02 Napolean Owens (Sr.), Kyle Ishman (Jr.) Ryan Swanson (Sr.), Jerrod Hawkins (Jr.) 2 Elmhurst (York) 1:26.06 Tarrence Williams (Sr.), John Fox (Sr.) Jimmy Sullivan (Sr.), Khara Williams (Sr.) 3 Flossmoor (Homewood-F.) 1:27.53 Kolby Robertson (Sr.), Kelvin Owens (Sr.) Antoine Robinson (Jr.), Jeffery Kilgore (Sr.) 4 Aurora (West) 1:27.59 Darron Guyton (Sr.), Leon Spears (Jr.) Markus Cocroft (Sr.), Josh Zinzer (Sr.) 5 Belleville (East) 1:27.71 Ryan Herring (So.), John Perry (Sr.) Eric Reeves (Sr.), Darnell Stevenson (So.) 6 O'Fallon (H.S.) 1:29.27 Deveon Hicks (Jr.), Josh Bennett (Sr.) Lamont Oakley (Sr.), Victor McIntosh (Sr.) 7 Chicago (Lane) 1:29.79 Rashee Allen (Sr.), Michael Henry (Sr.) Deontae Griggs (Sr.), Chris Kyles (Sr.) 8 Oak Park (O.P.-River Forest) 1:30.06 Eric Starks (Jr.), Josh Brooks (Sr.) Devin Banks (Jr.), Josh Runnels (Sr.) -- Wheaton (North) DNF Ivan Tamba (Jr.), Jon Frano (Sr.) Dayton Henriksen (Sr.), Mike Trumpy (Sr.) Flotrack http://www.flotrack.org/videos/play/295304 Tue, 09 Feb 2010 14:08:25 -0500 http://www.flotrack.org/videos/play/295303 1 Ryan Lynn (Sr.), Park Ridge (Maine South) 1:51.13 2 Ryan Mangone (Sr.), Barrington 1:53.31 3 Dominique Manley (Jr.), Collinsville 1:53.79 4 Max Clink (Sr.), St. Charles (North) 1:54.30 5 Jeff Thode (Sr.), Hoffman Estates (Conant) 1:54.65 6 Karsen Green (Sr.), Gurnee (Warren) 1:55.11 7 Nathan Elder (Sr.), Quincy (Sr.) 1:55.43 8 Andrew Martinez (Jr.), East Moline (United) 1:55.88 9 Alex Lyons (Sr.), LaGrange (Lyons) 1:56.17 10 Fransisco Soto (Jr.), Lake Zurich 1:57.59 11 Mike Yerkes (Sr.), Oak Park (Fenwick) 1:57.71 12 Emmett Lorenz (Sr.), Aurora (Waubonsie Valley) 1:59.74 Flotrack http://www.flotrack.org/videos/play/295303 Tue, 09 Feb 2010 14:07:07 -0500 http://www.flotrack.org/videos/play/295285 Senior Pat Schellberg ran away from the field on the final four laps, crossing the line first in 4:14.84. His thoughts on the race shared here. Flotrack http://www.flotrack.org/videos/play/295285 Tue, 09 Feb 2010 13:30:18 -0500 http://www.flotrack.org/photos/album_assoc/243507 Photos from...Flotrack will be on-site providing LIVE coverage at the University of Washington for the 2010 UW Husky Classic.  Tune in starting Friday and continuing… Flotrack http://www.flotrack.org/photos/album_assoc/243507 Tue, 09 Feb 2010 09:57:57 -0500 http://www.flotrack.org/videos/speaker/121-peter-gilmore Magdalena Lewy-Boulet and Peter Gilmore continue to perform as top American marathoners. In recent years, both had disappointing performances at highly anticipated events. Both bounced back in 2009 with fine races at the NYC marathon, as Magda placed 6th and Peter finished 12th. A free discussion was held at Innersport in Berkeley for the public, and Magda and Peter offered an insight into the keys to their successes. For more information on Innersport, go to: www.innersport.com Flotrack http://www.flotrack.org/videos/speaker/121-peter-gilmore Tue, 09 Feb 2010 09:18:37 -0500 http://www.flotrack.org/videos/speaker/350-wallace-spearmon Saucony's Vice President of Sports Marketing, Mark Bossardet, talks about the significance of the brand signing one of the World's best sprinters in Wallace Spearmon. Bozz talks about the direction of the company as it tried to become a global brand and also gives us a heads up about Saucony's intention to sign more athletes and get into even more events! Flotrack http://www.flotrack.org/videos/speaker/350-wallace-spearmon Tue, 09 Feb 2010 04:35:00 -0500 http://www.flotrack.org/videos/speaker/2851-brian-gagnon Brian Gagnon came to UConn after enjoying a good amount of success as a high schooler, winning his first high school title as a Junior. After not seeing any huge gains during his freshman campaign, he began to burst out as a Sophomore, winning his first Big East and New England titles. He went on to team up with Mike Rutt, as both were members of a 7:20 4x800 relay, and both ran 1:46 800's. Gagnon should be a force to watch out for on the outdoor track this spring as he is currently redshirting through indoors. Gagnon will run the 800 unattached this weekend at the BU Valentine Invitational in Boston. Check out the coverage on Flotrack. Flotrack http://www.flotrack.org/videos/speaker/2851-brian-gagnon Tue, 09 Feb 2010 04:30:00 -0500 http://www.flotrack.org/videos/speaker/6263-arnoud-okken 800m – Men 1 BORZAKOVSKIY, Yuriy RUS WL 1:45.94 2 HOLUSA, Jakub CZE NR 1:46.09 3 KIVUNA, Jackson Mumbwa KEN PB 1:47.50 4 REINA, Antonio Manuel ESP 1:47.69 5 BOGDANOV, Dmitryi RUS 1:47.96 6 OKKEN, Arnoud NED 1:48.15 7 EBERHARDT, Georg GER PB 1:48.21 Flotrack http://www.flotrack.org/videos/speaker/6263-arnoud-okken Tue, 09 Feb 2010 02:50:20 -0500 http://www.flotrack.org/articles/view/1710-dii-weekend-review-feb-5th-7th Superbowl Sunday had most of America gathered around their television sets to hopefully catch a glimpse of some of the most exciting athletics to happen this winter. Meanwhile, us track fans know that indoor track is the most exciting sport in the winter. Besides Bernard Lagat’s record at Boston indoor games, there was plenty of crazy fast running going down. DII athletes were right in the mix. I’ll highlight the automatic qualifying marks and some other fast times. As usual, I encourage you to add anything I have missed and let us try to avoid sounding like the Letsrun boards when it comes to Galen Rupp and breathe right strips. NCAA DII Team Challenge- Lincoln (MO) took the title on both the men’s and women’s side. The men won with 94 points followed by Grand Valley State with 85.5 points and Saginaw Valley (65.5).  The women took the title with 167 points followed by Grand Valley State with 102.5 points and Ashland with 78.5 points.   Saginaw Valley’s Tony Filipeck was only 0.59 milliseconds off the automatic qualifying time in the men’s 800 meters with a time of 1:52.59. Ashland’s Mike Jeffery automatically qualified in the weight throw with a mark of 64’3.75” Lincoln’s women sprinters had a good showing. Semoy Hackett took first in her final heat with an automatic qualifying time of 7.39 followed by her teammate Janika Martell with an auto mark of 7.44. Findlay’s Raven Clay won the 60 meter hurdles with an automatic qualifying time of 8.43.  Lincoln’s Racquel Anderson automatically qualified in the long jump with a mark of 5.91 meters. Ashland’s Kelly Ash won the shot-put with an automatic mark of 14.49 meters. New Balance Collegiate Invitational –Abilene Christian’s Amos Sang turned in the second fastest performance in the 5k on the performance list this winter with a time of 14:18.08. His teammate Andrew McDowell automatically qualified in the 60 meter hurdles with the time of 7.95. Queen’s Tanya Zeferjahn automatically qualified in the mile with a time of 4:53.33. Shippensburg’s Neely Spence won the 5k championship run with an automatic qualifying time of 16:13.01. Queen’s Meagan Nedlo (16:54.67) and Shippensburg’s Mary Dell also provisionally qualified in the 5k. Yale Giegengack Invitational- New Haven’s Shannon Gange automatically qualified in the women’s 200 meter with a time of 24.27. Umass Lowell’s Jacqui Barrett automatically qualified in the shot put with a mark of 14.77m Ted Nelson Classic- Minnesota State-Mankato’s Denise Mokayo automatically qualified in the mile with a time of 4:06.61. Question of the week (yeah took out the video, it was awkward) ? Altitude will it make a difference at Nationals? Is it fair? Cara Hawkins http://www.flotrack.org/articles/view/1710-dii-weekend-review-feb-5th-7th Tue, 09 Feb 2010 02:00:00 -0500 http://www.flotrack.org/videos/coverage/view/236485-2010-university-of-washington-husky-classic 2009 Coverage Entry Standards Meet Schedule Flotrack http://www.flotrack.org/videos/coverage/view/236485-2010-university-of-washington-husky-classic Mon, 08 Feb 2010 21:29:24 -0500 http://www.flotrack.org/videos/coverage/view/236484-university-of-washington-invite Flotrack http://www.flotrack.org/videos/coverage/view/236484-university-of-washington-invite Mon, 08 Feb 2010 20:03:45 -0500 http://www.flotrack.org/photos/album_assoc/243478 Photos from...Flotrack's Harrison Holtz, Tony Casey, and Justin Britton will be onsite at the BU Valentine Inviational February 12th&13th to bring you all the… Flotrack http://www.flotrack.org/photos/album_assoc/243478 Mon, 08 Feb 2010 19:11:18 -0500 http://www.flotrack.org/videos/coverage/view/236483-2010-bu-valentine-invitational 2009 Coverage Meet Scheduale Flotrack http://www.flotrack.org/videos/coverage/view/236483-2010-bu-valentine-invitational Mon, 08 Feb 2010 18:36:20 -0500 http://www.flotrack.org/videos/speaker/350-wallace-spearmon Wallace Spearmon sits with the Saucony family for a question and answer session during his signing day with his new sponsor based in Lexington, MA. Wallace holds the 5th fastest time in history for 200 meters at 19.65 and won the bronze medal this past summer at the 2009 World Championships in Berlin. Flotrack http://www.flotrack.org/videos/speaker/350-wallace-spearmon Mon, 08 Feb 2010 18:11:00 -0500 http://www.flotrack.org/articles/view/1717-jim-finlayson © Copyright – Christopher Kelsall - 2010 Jim Finlayson is a former Canadian Marathon champion, three-time competitor in the IAAF World Cross Country Championships and winner of the Royal Victoria Marathon. He competed for NCAA Division 1 University of Michigan before running for the University of Victoria and eventually owning the streets of Victoria, BC. He also owns the Kingston Beer Mile World Record, with his official performance - an astounding 5:09. Finlayson (aka, 'The Flying Finn' or 'Finn') is a highly consistent runner despite a life hurdle - he suffers from Multiple Sclerosis - and is mostly a self-coached athlete; that is until recently.Jim took the time to chat about his gradual transition to coach, while he continues to compete, balance family, work, beer-miling and although it's a few years away, plans his potential assault on the local masters age-group. Christopher Kelsall: How old were you when you discovered you were a runner? Was there a magic moment, when you thought to yourself, 'ok that's it, I am officially a runner'?Jim Finlayson: I came to running through soccer. Our coach sent us for laps of the field as a warm up before practice. At that age we should have been doing a warm up before the warm up - when the coach said "go" we sprinted, the entire team would turn the crank. My best friend at the time and I were always far out in front. We figured we should give running a try. I started as a sprinter but I was pretty slow. I finished last on a dirt track at our regional meet. Regional for the city - I didn't even qualify for our city finals. I'm not sure when I made the switch to longer distances, but I think my failure as a sprinter started me on my way.CK: What position did you play?JF: Outside right. I liked to run, and I was a good place kicker. I practiced until I got to the point where I could banana kick a ball into the net from the corner, though I couldn't ever do it in a game. CK: You are working with coach, Jon Brown. Two benefits that come to mind is his quiet approach, not unlike your own way, also you get the opportunity to run with someone who can push and pull you in training. In terms of the method of training, I would think there are some similarities between yours and Jon's, yes?JF: Absolutely, our training philosophies are similar. That being said, there are a lot of training principles common to almost any sound running program. Hills, tempo runs, mileage. The advantage to working with Jon is that I am able to turn my brain off and just run, something that I haven't been able to do for a number of years while being self-coached. And he is developing a good stable of runners. Anytime I show at a workout I know I'll have a few people to push me. He is incredibly accomplished and very wise ... I have a lot of respect for Jon. CK: You mentioned that you are interested in and practice Dr. Jack Daniel's approach. Generally speaking, what is it about Daniel's method that speaks to you?JF: To be honest, it's hard to say. His training ideas have a certain feel about it, which I like. I had the fortune of meeting Jack last Spring when I was in Flagstaff with some of our local runners, and I took to him immediately. He isn't doing anything unusual in his training - same as Jon. He uses stuff that has worked for a long time, stuff that continues to work, and he explains it in a way that people can understand. Nothing groundbreaking, just solid principles. After meeting him, I wonder if part of what I liked about his training thoughts was simply the person coming through.CK: So perhaps it isn't about reinventing the wheel. There exists a thorough understanding of effective training principles and practices already; the information is easy to source. It sounds like you are saying good coaching is really in the delivery and the application of the method and perhaps that the personalities mesh well?JF: See? That's why you're doing these interviews. Take my meanderings and turn them into something straightforward. You've nailed it. CK: What was your relationship like with your Michigan State coach, Ron Warhurst?JF: First of all, never confuse Michigan with Michigan State. Interviews can end quickly with that kind of mistake. Ron and I got off to a rocky start. I was running 30:30 for 10, 000m in high school and made the traveling team my first year at Michigan, but got mono at the end of that year. He and I didn't communicate very well. I didn't give him a very good sense of how I was doing, and neither of us sat down to the chat we needed. It set the precedent for the rest of the time I was at Michigan. I learned a lot from him, both in terms of what hard training really is, and in how to structure a season, but I wish we'd had a better relationship while I was there. It was two ways, of course, and to his credit graduates worked out with us, guys like Brian Diemer, Gerard Donakowski and John Scherer, and I think that says something about his ability as a coach and as a person. I saw Ron again after I left Michigan - he was here in Victoria watching our Commonwealth Games trials. We had both been through some challenging times and it was good to reconnect and to feel as though there wasn't any ill will.  CK: Sounds like there exists a certain, perhaps high-level sense of competition between the two Michigan Schools.JF: I'd imagine it's the same for any two State vs state name schools who each have a good program. Florida vs Florida State, Michigan vs Michigan State. The closer another is to your name, the more you fight to distinguish yourself from them. I mean, we had tougher competition from Wisconsin and other schools in the Big 10, but for none of those did we have the same venom.CK: What was your major at Michigan?JF: I started in Mechanical Engineering and switched to math after my first year. I didn't finish my degree there, however. CK: I understand you are a numbers guy, a bit of a mathematician. You also happen to have some more than adequate writing skills, do you prefer downtime with a calculator and algorithm dreams or waxing poetic on a blog? JF: Depends on the time of year, I guess. Numbers lately. I have a matrix ranking system that I use for NFL predictions. I don't bet anything more than coffee money, but it's fun. I created a cross-country ranking system, too, something which took the guess work out of course difficulty or weather conditions. It ranks individuals, and then it's a simple matter of adding up the team score. With it I have been able to observe how well certain coaches peak their teams for the big races. Dave Scott-Thomas at Guelph, for example. Each year his athletes take off 30 seconds or so from their previous year, relative to the rest of the competition in the CIS. So yeah, during the winter months it seems I spend more time with a calculator, but in the summer when it's nice outside I'd much rather be writing or reading the latest Murakami, anything with words.CK: For a layman, how does your matrix function?JF: It creates a power rating for each team in a system. Maybe, for example, the Lions didn't play the Saints in a season, but the Lions played the Packers and the Packers played the Colts and the Colts played the Saints. They're all connected by a degree of separation. The matrix reduces that degree of separation to one, as though each team has played every other team, and gives an expected score between any two teams.CK: What is the next rank below Layman?JF: Maybe just give me your money and I'll place the bets?CK: Sure. Whats a hot 'n smokin' song on your iPod right now?JF: Smoke Baby, by Hawksley Workman.CK: Ironic. You are currently reading?JF: The Lazarus Project, Aleksandar Hemon.CK: Avatar, 1 to 10?JF: Haven't seen it, but it's 6 on the scale of "want to see it". CK: Personal vice?JF: Chocolate. No question. CK: You like Irish Celtic music, yes? Current favourite?JF: Kitangus, if live, but they just disbanded. Waterboys. Are they Irish? They sound it. CK: They are a mix of Scottish, Irish and English, Guiness or Hermannator?JF: Guinness, two "n"s. Easy to tell yours!CK: I have two 'n's in my favourite - Ok your real favourite beer?JF: Probably still Guinness, but there's this beautiful Lambic Kriek beer by Lindeman and it's a little bit sweet and it's gorgeous with chocolate. Back to running CK: You finished your degree at the University of Victoria, I assume? JF: I went to UVic for a couple of semesters, but didn't ever finish. Somewhere along the way I lost my passion for math and it didn't make sense to continue. I guess I realized I wasn't ever going to be a researcher, and I didn't want to teach. Other things became more interesting. CK: With Jon now coaching you after years of self-coaching, do you have a new level of running goals? You have run 10k around 30:30 for over half of your life with a 29:21 pb.JF: Oi, yeah, I've run 30:30 or quicker for 19 years and have only managed to post a 29:21 p.b. I'm not sure if I can get back down to that level. I'm 37 now and my body isn't what it used to be. I'd like to work on staying healthy for the next couple of years so that I can breathe new life into my running by turning 40. If I can come anywhere close to the 30 flat mark at 40 I'd be pretty happy. It's asking a lot of the next few years. I'll need to take good care of my body. Other factors come into play, too. Family, work, desire. It's great being accountable to a program and a coach again, though. When my schedule comes in, I lace up my shoes and head out the door to complete it. I'm not going to say that I can't run some personal bests, because at times during the training I feel as good as I ever have and who knows where some consistency could take me, but it will take some work. My bests are still targets.CK: Yes who knows where consistency can take you, and a little wisdom.JF: Absolutely. Through consistency is where I'll realize the greatest gains. I haven't had much of that over the years, but when I've been able to string a couple of seasons together I have had some good results. Now it's a matter of applying what I've learned to my program and my body so that I'm able to be steady with my training. I'm not thinking: will I get to the end of the season training like this? anymore. That was a University thought. Now, it's: is this something I can keep up for years. In a single season any athlete can make a good jump in performance, but it will never match what consistency over years will give you. We have some great examples of that, locally. Steve Osaduik, Marilyn Arsenault. Bruce Denton attitudes, from Once A Runner. CK: Graeme Fell holds the Canadian record for masters 10k on the roads with his 30:09. Do you have designs on that time?JF: He has the Canadian record on the roads. I can't remember who holds the track record, but I'm pretty sure it's 30:09 or 30:11. I'm a couple of years ahead of myself by saying yes, but those marks are in my mind. So much can change in two and a half years, just a regular few years like turning 28 when you were once 25. But going from 37 to 40 is an entirely different shift. I can imagine it's the difference between dropping from 38 minutes to 37 minutes for a 10km, and dropping from 30 minutes to 29. At some point all the wisdom and consistency and hard work won't be enough to keep me where I've been, and I have no idea when that will happen. Maybe this season, maybe next. Hopefully not until I'm 41. CK: Currently you seem to be running near your typical performance level - not too far off. With MS at this time, do you think other than during an episode, the effect is muted?JF: It's a good question, to which I really don't have an answer. My neurologist, in one of his professional moments, said in 2004 that I'd never again run the way I had. Then in 2005 I ran personal bests in the 10km (road), half-marathon and marathon, all off relatively low mileage. But I struggled in 2006 and 2007. What I noticed is that I carried a lot of neuromuscular fatigue. There were entire seasons when I couldn't get my heart rate up, and my race performances similarly were sub-par. And I was tired. Some mornings I would wake to find my shoes on, my lights on, and would remember that I had laid down for a short nap after work the night before. I started to feel like I was finally getting fit over the summer in 2008, but that Fall I had another attack which set me back for all of 2009. It seems as though I am able to get back to, or near, my old performances but I haven't been able to build on them, and it is bloody hard work getting back to level.CK: You have been coaching others since at least 2004. Was being diagnosed with Multiple Sclerosis something of a turning point for you to perhaps share some of your training knowledge with others?JF: Being diagnosed with MS and starting to coach was more of a coincidence, but in the last year and a half I've thought more about my limits and how I still would like to try some things in training that my body may not be able to handle. My athletes let me try those ideas out on them and we learn together. But really, I got into coaching in 2004, just after my first attack. At the time we didn't realize the attack was MS. I wasn't officially diagnosed until last February, so it has only been in the last year when I have had to wrap my head around what it all means. Getting into coaching has been a timely transition.CK: What level of athlete are you taking on?JF: Any level. Right now the athletes I work with are in the 34' to 50' range for 10km. I'm not selective with performance level. I want to work with good people who have dreams and are willing to work, even if they sometimes balk at the sessions. Contact: Finn the Coach   Photo Credit: Rumon Carter, Photographer  Scroll down for comments section       Contact Chris: chriskelsall@flocasts.org   Christopher Kelsall http://www.flotrack.org/articles/view/1717-jim-finlayson Mon, 08 Feb 2010 16:33:00 -0500 http://www.flotrack.org/articles/view/1665-the-flow-state-and-how-it-is-achieved Some days running just clicks. Running feels effortless and can go on forever with minimal strain. The same workout may be hard on some days, but today it is not. As a distance runner, no matter how hard you run you cannot make yourself hurt. This type of running produces utter joy and bliss. Nearly all runners or athletes have experienced this state, but few can explain or replicate it. This is the state of flow, and is described by Csikszentmihalyi (1990) as the optimal balance between skill and demand. The advantage of experiencing flow is sheer enjoyment, which may also result in increased confidence and love for running. If a runner has the ability to achieve objectives in practice and experience flow, that runner will likely have increased confidence come race day. Flow can be a difficult state to understand, but Jackson and Marsh (1996) created the Flow State Scale (FSS) in an attempt to measure the existence of flow during an activity. Examining the sub-scales of the FSS, as listed below, allows for a better understanding of what flow really is and how it achieve it in an activity. A runner need not meet all the below criterion to experience a flow state, but the sense of flow will be greatest when all the sub-scales are met to the highest degree.  Action-Awareness Merging: The individual is so deeply involved in the task that action is automatic. The performer does not think about running, but just does it. The runner may even feel machine-like because running feels so smooth and automatic. Clear Goals: Unambiguous objectives give the runner a clear idea of what needs to be accomplished. For example, a clear workout objective may be to run 10 by a quarter in 65 seconds with 2 minutes rest. Unambiguous Feedback: The runner receives clear and immediate feedback, which could include a time for the interval or instruction from a coach. Concentration on the Task at Hand: The runner is completely focused on the task. While running, the performer thinks only about running and not about other aspects of life, or even how much running may hurt at the time. During a state of flow, running does not hurt no matter how great the demands. Sense of Control: The runner has a clear feeling of control, but does not have to focus on gaining control. It is easy for the runner to power up hills or surge on a competitor without experiencing a feeling of great effort. Loss of Self-Consciousness: The runner does not think about how they may appear, but is rather focused only on doing the activity. This could also include losing consciousness of the crowd, other competitors, or the scenery. Transformation of Time: The perception of time may be altered, whereby time either feels as if it slows down or speeds up. The former is more likely to occur in ball sports, while the latter is likely to indicate flow during distance running. Autotelic Experience: The activity is intrinsically rewarding and is done for its own sake. An individual is likely to find utter joy with the act of running itself, and not have a preoccupation with time or performance against others. Challenge-Skill Balance: The runner experiences equality between situational challenges and personal skills, especially when challenges and skills are at a high level. Runners are certainly more likely to meet demands with required skills when demands are exceptionally low. For example, Dathan Ritzenhein certainly has the skill to jog at 7:30 pace to recover from a workout if Alberto Salazar asks him to do this. Yet that doesn't mean Dathan will experience the flow state since his skills meet the demands of the workout. The flow state is far more enjoyable when the demands are high. So if Salazar asks Ritz to run an 18 mile tempo run at 5:00 pace and Ritz nails the pace, running more effortlessly than he expects, he will most certainly experience flow.  Flow can be mysterious and difficult to achieve, but there are things that every runner can do to increase the likelihood that they will experience the flow state. The easy way to experience flow is to feel good on every run and to hit each workout, even the most challenging ones, with relative ease. This would be the way to match skill with demands. Yet this is easier said than done. Those that run regularly and train heavily realize that effortless feelings while running at challenging paces are difficult to come by, and even more difficult to explain. It is far easier to change mental focus before and during running to increase the likelihood that you will experience flow. Before you run, drop any preconceived expectations that you will have some phenomenal performance. This lessens the level of challenge and makes it more likely that your physical skills on that day will be able to match the challenge, even if you feel suboptimal. By lessening your focus on performance you will allow yourself to enjoy running for its own sake, thereby increasing the likelihood that you will have an autotelic experience. During the run, be sure to associate rather than dissociate (as discussed in a prior column). This will increase the level of action-awareness merging, concentration on the task at hand, and will promote a loss of self-consciousness. It is difficult to do anything that increases the likelihood that you will experience a transformation of time and this is in fact the most illusive component of flow. Yet if you focus on altering the other components, transformation of time may come. You certainly cannot expect to experience flow on a daily basis if you do these things, but you may increase your chances of achieving the state. But a flow experience may provide a great boost of confidence and may be the most positive emotional state in all of running (Csikszentmihalyi, 1990), so it is certainly an experience to strive for.    References Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. New York: Harper & Row. Jackson, S.A., & Marsh, H.W. (1996). Development and validation of a scale to measure optimal experience: The flow state scale. Journal of  Sport & Exercise Psychology, 18, 17-35.   Bryan Loy http://www.flotrack.org/articles/view/1665-the-flow-state-and-how-it-is-achieved Mon, 08 Feb 2010 16:00:00 -0500 http://www.flotrack.org/videos/coverage/view/236481-2010-usatf-xc-championships Meet Entries Meet History Event Schedule Flotrack http://www.flotrack.org/videos/coverage/view/236481-2010-usatf-xc-championships Mon, 08 Feb 2010 15:08:34 -0500 http://www.flotrack.org/articles/view/1716-wallace-spearmon-jr-signs-with-saucony Wallace Spearmon Jr. has announced his signing with Saucony this morning at the Saucony HQ in Lexington, MA. Flotrack will be providing video coverage of the monumental event for Saucony, a traditionally mid and long-distance oriented running company.    Check out the press release below, and the coverage page tonight for some videos and photos from the event!   Coverage Page         Saucony® Signs Endorsement Deal With Olympic Sprinter Wallace Spearmon, Jr.   Two-time World Championships gold medalist to represent brand through 2012 Olympics   LEXINGTON, MA (February 8, 2010) – At a ceremony held this morning at its brand headquarters, Saucony, Inc. signed 2008 U.S. Olympian and two-time World Championships gold medalist Wallace Spearmon, Jr. to a multi-year endorsement contract. One of the world’s fastest sprinters, Spearmon, Jr. is the winner of three consecutive World Outdoor Championships 200-meter medals (2005, 2007, 2009). He is also the U.S. 200-meter indoor record holder, the 2006 USA Outdoor 200-meter champion and a three-time NCAA champion at University of Arkansas over the same distance. Spearmon, Jr. is the first Olympic sprinter to be signed by the global athletic footwear and apparel performance brand.   “I’m very excited about competing for the Saucony brand,” said Spearmon, Jr. “The team at Saucony feels like a family, and I know that I’ll enjoy working and racing for them and being a part of that family. What’s really inspiring to me is the brand’s emphasis on performance and innovation, evident in their spikes and their AMP PRO2 training and recovery apparel. We’re a great fit and I’m looking forward to a long and lasting partnership, accomplishing great things together?both on and off the track.” “At Saucony, our athletes inspire us, make us better,” said Richie Woodworth, president of Saucony. “We’re a competitive company and we want to win. Our partnership with Wallace will help us push innovation and performance higher and faster. He is an incredibly gifted runner and a tremendous individual. His desire to team up with the Saucony Run For GoodsmFoundation to enable more kids to enjoy the benefits of track and field is inspiring to the whole Saucony team." At today’s event, Spearmon, Jr. presented a Saucony Run For Goodsm Foundation grant in his name to Boston-based Youth Enrichment Services (YES) to support a year-round, inter-neighborhood track and field program that will reach out to more than 1,500 inner-city youth participants. Bryan Van Dorpe, executive director of YES and the program’s track and field coordinator, accepted the “Wallace Spearmon, Jr. Run For Good Foundation” grant of $10,000. Over the length of the contract, the Saucony Run For Good Foundation will continue to award future annual grants in Spearmon, Jr.’s name to nonprofit organizations that support opportunities for at-risk youth to benefit from participating in track and field programs. “As we begin the long buildup to London in 2012, we’re thrilled to have an athlete with Wallace’s significant history of success and global visibility join our team,” said Woodworth. “His charisma and style, not withstanding his astonishing speed, will enrich us and inspire and build our legion of Saucony followers as we work with Wallace in creating the fastest shoes on the planet.” Spearmon, Jr. currently lives and trains in College Station, Texas.   Pat Hitchins http://www.flotrack.org/articles/view/1716-wallace-spearmon-jr-signs-with-saucony Mon, 08 Feb 2010 13:21:00 -0500 http://www.flotrack.org/videos/coverage/view/236445-hunter-track-classic-2010 Flotrack http://www.flotrack.org/videos/coverage/view/236445-hunter-track-classic-2010 Mon, 08 Feb 2010 11:51:34 -0500 http://www.flotrack.org/photos/album_assoc/243412 Photos from...  Flotrack http://www.flotrack.org/photos/album_assoc/243412 Mon, 08 Feb 2010 11:30:00 -0500 http://www.flotrack.org/articles/view/1701-andy-bayer-kwik-e <!-- @page { size: 8.5in 11in; margin: 0.79in } P { margin-bottom: 0.08in } --> Indiana's redshirt freshman, Andy Bayer, has had a stellar indoor season so far. Things are really coming together with his training and he has already logged a sub-four mile and a 7 minute, 55.25 second 3,000-meter run this season. With health issues and months of solid training behind him, he's looking to accomplish great feats in the world of track and field. Let's see how he does! Did you get your long run in today? I did. I went 15 this morning. I'm in a 14-16 range. I fell in the middle of it today. Do you go out on your long runs with all the distance guys? Yeah. We normally meet at 8:30 a.m. every Sunday for it. We kind of split up in two groups today. One group took various trails in Bloomington. The first group kind of went on the trail called “The Rail Trail”. It's kind of a flat soft surface from an old railroad. Then I went out with some other guys on a normal trail that goes around the lake and stuff in Bloomington. How much snow do you have there? Not too much, but it was pretty chilly this morning. It was about six or eight degrees when we started. We probably only have an inch. Do you ever do your long run on roads or is it all trails? If there's too much snow on the trails, we'll figure out a loop of some sort. When possible we like to get on the trails and get as much soft surface as possible. Is that consistent with your running in general? Soft surfaces only? I normally prefer soft surfaces. I had knee surgery last fall. Just like a little thing...but I have less cartilage in my knee. I prefer the soft surface stuff. So, what kind of performance-enhancing drugs are you on this year? (Laughs) None. None at all. A few vitamins...a little vitamin C. Other than that...nothing. I take a little iron. Are you border-line anemic or anything like that? Not anemic necessarily. I had a little drop in my iron at the end of cross season. I don't know what caused it. But my iron—which we test at the beginning of the year every season—after not performing the way I wanted to in the cross season, they tested it and my ferritin had dropped like 20 or 25 points or something. They put me on a little iron supplement. It's not too low. If it's not Rashid Ramzi juice, what is it that's changed your running this indoor season? Nothing has really changed it necessarily. I think it's just the program we're in. It takes a little time to get adjusted. Last year I redshirted the indoor and cross season, coming in as a freshman trying to get used to the college training system. It's kind of a program where you get on and you're getting fit all the time, the first year or year and a half. The results sometimes take time. It takes a year, year and half to start seeing the results. Around that time is when you normally start to see it. This is the first year that I got a good base in because when I first came in my freshman year...I ran September basically. I had this weird knee injury and had surgery in October. That kind of put me off most of the fall and some of the winter. I came back in the beginning of the indoor season and put in workouts. I was racing off of not a lot of base and setting PRs from high school. We just tried to run outdoors to see what I could do. I kind of had some improvements there, but then coming off of outdoors last year, I was able to take a few weeks off then put in a good summer of training and fall. Excuse my cliché, but it sounds like it's “all coming together”? Yeah, for sure. It's kind of like all the training is building up right now. What kind of mileage are you typically hitting? I'm not a super high. Like 80 to 85. I'm at kind of typical collegiate mileage. I'm in the middle of our team in terms of mileage. What are your goals for indoor? Then what are you goals for outdoor? These first few meets at home, we were trying to run fast times to see that we could do it at home and not have to travel to Mayo and those kinds of places to try to put down the time. I'm pretty happy with my times right now. I'm going to take the next few weeks to just train. You probably won't see any super-sick times for a while...until hopefully Big Ten's. At Big Ten's I would like to content for a title at something and a good team effort. We're coming off a kind of disappointing outdoor finish last season. We had a lot of guys redshirt. I think we have the potential to be in the top couple at Big Ten's. I would like to perform my best there and help the team. Going into Nationals, I'm not sure which event I'm going to focus on, but whatever I do, I would like to try to be an All American for the first time. We'll see. Then outdoor, I guess I want to try to get a few fast 1,500s and 5Ks. I rabbited a 5K yesterday for Andrew Poore and felt pretty good. I ran him through 4K, so maybe I'll try to go...sub-13:40 in the 5K hopefully. Then sub-3:40 in the 15. I'll try to do good stuff at Nationals and before that at Big Ten's. Are you grabbing new confidence off of taking down a Bob Kennedy record? I'm getting more confidence in my competing, not necessarily taking down Bob Kennedy's record. I feel like his indoor 3K record doesn't show how great of runner he is. He's really awesome. If you look at the indoor times they were running then, the indoor 5Ks and 3Ks aren't really as prestigious as his outdoor school record. His school record is like 13:22. He's pretty awesome. I was happy with the 7:55, but I don't feel like I'm at Bob Kennedy's level at all...yet. I was with happy with it and the race gave me confidence, but not where I'm with him or something. There seems to be a good amount of trash-talking about IU coming out strong early in cross country and fizzling out when it got down to the end of the season. What do you have to say to those people? Yeah, I know a lot of people are hating on us, saying we trained too hard, too early and stuff like that and we burn out toward the end of the season. I don't like to make excuses, because we sucked majorly this cross country season, but a lot of it was that we had a lot of weird injuries. I had the iron thing at the end—and I don't like to make that as my excuse for running bad at the end of the season—but I wasn't running to my potential at the end of the season. I don't think it's got anything to do with coaching or anything like that because Andrew Poore and Zach Mayhew running really well at the end of cross season. Poore qualified for the first time individually and Zack Mayhew was sixth at Big Ten's as a redshirt freshman. I think it's more about putting together a whole team effort. At Regionals, we had a guy fall down and pull his groin in the middle of the race. I was up there until 8K then fell off in the last 2K and ran bad, so I don't think it's got anything to do with our coaching. It's about putting it all together. We were really working hard together at the beginning of the season and were kind of the walking wounded by the end of the season. A lot of it was fluke stuff, but excuses aside, we definitely sucked at the end of the season. They can keep talking all they want until we produce something. I think, as of right now, we're definitely not peaking for these meets. I'm at the highest mileage I've been at in my life and we haven't really done any speed work or anything like that. We've been doing a lot of strength stuff...longer tempos and those Lts and longer workouts. I think we've got a long way to go and still need to prove ourselves. I guess they have the right to say that were were running bad at the end of the season. I think we can turn some heads by the end of this indoor season, going into this outdoor season. We'll see. I know you don't get much free time being a student athlete, but what do you do when you get free time? I live with one guy that's on the team, Zach Mayhew. Then another one of our roommates isn't on the team, but is a big supporter. We just hang out and play a lot of Mario on Wii. At the Filene House, which is like the track house around here, we have a lot of NCAA basketball tournaments on Xbox. Other than that we just hang out and chill, go to this ice cream place called Jiffy Treat a lot. It's kind of the local hot spot for the IU cross country team. What do you order when you go there? They have one interesting ice cream. It's called “Cookie Monster”. Which is a bright blue, crazy ice cream. The also have these cyclone things...they're kind of like a blizzard at Dairy Queen. I always get the puppy chow and Reese's combo. That's my normal order. I read somewhere online that you used to be a wrestler. Is that the case? That is the case. I wrestled way back in elementary school when I was six or sever until my sophomore year of high school. I was a little 103-pounder. Were you pretty good? I was all right. 103 is the lowest weight class in high school and I wrestled that my freshman and sophomore year. You get a lot of forfeits and stuff, so your record looks pretty good. There's a lot of guys that don't wrestle at that weight. I qualified for Regionals, but it might have been a bit of an inflated record. I was all right. Not bad. I was a “most improved player” award one year, I think. But never "most valuable player". If you could have one meal, prepared by anyone, what would you have and who would make it? Let's see...favorite meal? When I'm at home, I'm a big fan of my mom's quiche. An egg quiche. I'd go with that. Spinach? Or what are we talking for fillings? She kind of has this egg with breading in it with sometimes broccoli and cheese and maybe an occasional sun-dried tomato every once and a while. It changes with what she's feeling. She makes a great, little crust. The only reason I'm getting so nosey about your mom's quiche is because if she threw some spinach in there, she could include some much-needed iron into your diet and help eliminate your semi-anemia problem. My mom is big health freak. When I was home over the summer, my iron was good. It was when I got back to school that it started dropping again. Obviously she knows what's up with good iron. It sounds like if your mom is reading this, then she should send you a care package as often as possible. How far are you from home? Only about three hours. I'm from outside of Fort Wayne, Indiana. Can you give me a crazy running-related story? This one is way back from high school, but it's for anyone who's annoyed with people yelling at you out of a window. We were on a run one time—and I'll leave the names out of this, so people don't get arrested—and someone yelled, like, “f*g” or something like that at us. Then they got caught at a stoplight immediately afterwards. They got stopped there and we sprinted up and...one guy puts together two hands and does like a two-hand sledgehammer with his two hands and drives it into their trunk and puts a huge dent in it. Another guy runs up and opens the front door and grabs the guy by the collar and says, “who's the f*g now?!” This guy is holding onto the center console, trying not to get ripped out of the car. The light turns green and he stiff-arms him back into the car and they run away so they don't get in trouble. That was pretty ridiculous. Which one was Andy Bayer in that story? There was a group of running guys that I always ran with and I was not a part of this and just was an...observer...or a bystander. Also, the same summer....someone threw a fire cracker at us and that didn't end too well either. More shenanigans? Yeah. (Laughs)   Tony Casey http://www.flotrack.org/articles/view/1701-andy-bayer-kwik-e Fri, 05 Feb 2010 03:00:00 -0500 http://www.flotrack.org/blogs/blogger/Jebreh Harris/10421-another-step-in-the-journey It’s been a while since I’ve written a blog, let alone race. The past year I’ve been working at various jobs, be it a sports specific/personal trainer (Performance Training Inc.), working at a The Health Shoppe (Knoxville), Knoxville Track Club (youth), and training some high school runners. I recently accepted as a job as an assistant track coach at South Carolina State University. I’m coaching hurdles through XC here, men and women. I’m not racing not because I don’t want to, but due to the lack of necessary funding in our sport. There are many runners that are in that situation, its unfortunate. Hopefully our sport will improve to support athletes who have the abilities but not the funding to support their running career. I compare my situation as to taking a gladiator out of the ring when he still have a lot fight in him. So for now…hopefully that gladiator mentality will rub off onto my athletes. Being educated in your training, race, diet and what athletes came before you is something I’m hoping to bring to the table. Smart athletes are what we want and what they should want. I’ve been fortunate to have been in the presence of great coaches, Antonio Bennett, George Watts, Vince Anderson, Bill Webb, JJ Clark, the SEC coaches and many more… I am a blessed man. My pro career experiences, the friendships and contacts I have made are invaluable and truly a blessing. God knows what He is doing. ;) So here I am Coach Harris at South Carolina State…feels good to be back on the track. I’ve always said I’d rather be racing or coaching. I LOVE what I do. And yes, I still do my art and poetry. I am working on my solo illustrative/poetry book. -Heart of Old Gold and Black (Alabama State), blood of Tennessee Orange (Volunteers)- -Jebreh –“AF 2001”- “You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.”- Booker T. Washington   Jebreh Harris http://www.flotrack.org/blogs/blogger/Jebreh Harris/10421-another-step-in-the-journey Sun, 31 Jan 2010 17:18:00 -0500 http://www.flotrack.org/blogs/blogger/UA On The Ground Team/10365-an-introduction   To the Flotrack community- I wanted to introduce myself. My name is Ian Dickinson and I manage the specialty running business for Under Armour (the guy on the left in the picture on the homepage). With our recent launch into the running shoe market, some of you may think that we have our work cut out for us- I mean....UA started as a football brand right?The competition amongst running footwear and apparel companies- many of whom have been making running shoes for 30 + years- is extremely competitive. Many runners find a product they like, and stick with that style year in and year out. So what brought me to Under Armour? I ran competively in HS- made Footlocker XC nats in 99- and ran collegiately at The University of Georgia. Throughout HS and college I worked at a local run specialty retailer- and got a job as a run specialty rep in 2005 after graduation.Five years, 2 athletic footwear companies and hundreds of thousand miles in my car later I have the opportunity to help build the foundation of Under Armour's running business- with tech running shops across the US. As a brand we have an opportunity to deliver new, innovative and compelling performance running apparel, training footwear, flats and spikes. Product that we hope can make you better on the track, roads and cross course.Although I know that I am a sales guy- I don't want to try and sell anyone on UA as a running brand. It is my firm belief that we need to earn the trust of runners first.. This is our first blog of many to be featured throughout the year. The reason we are working with Flotrack and posting these blogs is in the hopes that we can get feedback from the running community. We will be posting sneak peaks to future product, what athletes we are signing, and letting you in to what we are doing here in the hopes that you will let us know what you really think. We would love to hear what you, the runner, thinks of Under Armour's running product. We want to know, both good and bad, any feedback you can offer. Let us know how we can help make a valuable contribution to the sport, and most importantly, what you would like to see in terms of product from our running team. Thanks for taking a look, and we look forward to hearing your thoughts! Ian and the Under Armour On-the-Ground-Team UA On The Ground Team http://www.flotrack.org/blogs/blogger/UA On The Ground Team/10365-an-introduction Wed, 27 Jan 2010 00:00:00 -0500 http://www.flotrack.org/blogs/blogger/Jenny Barringer/10276-journey-now-begins This morning wasn't unlike many others I've had in Boulder the past few years. I woke up, laced up my shoes, and after a few half-hearted stretches I hit the trails for a chilly morning run. What has been different the past few mornings is my catalogue of thoughts as I put in the miles. I'm in the thick of seeking out a sponsorship for my future running career. It might seem easy, like an athlete just gets an offer here and there and then sits down to make up their mind over a cup of coffee. I'm finding though that there is a lot more involved than just that. It's not dissimilar from making a decision about college. Who you work with, what message they carry, what their product is like, where they're located- all of these things can have a subtle but eventually substantial influence on how you make up your mind. I remember back to college recruiting and how aspects of Colorado, that I never anticipated, were eventually the elements that drew me, as a person, to want to live here. Now, the process moves on from considerations of education to an entire career path. Just after the first of the year I traveled to a number of different headquarters in order to see for myself what those subtle differences might be. What I found was that absolutely no two companies are alike. I had a wonderful trip and met unbelievable teams which has now left me in a challenging place. I can only say yes to one of them. The true journey now begins. I'm lacing up my shoes and going through all of my past experiences trying to draw out exactly what's important to me and how to use that to move forward. Check back with me on Friday, here at flotrack, where I'm going to announce exactly which brand of shoes I've chosen to fill. Jenny Barringer http://www.flotrack.org/blogs/blogger/Jenny Barringer/10276-journey-now-begins Wed, 20 Jan 2010 08:31:00 -0500 http://www.flotrack.org/blogs/blogger/Leonel Manzano/10212-a-new-beggining It has been a while since my last update, and many exciting and new things have happened which I would like to share with you. The Marble Falls USA Junior Cross Country meet was a great success thanks to all those who came out and participated. I am very appreciative of all those who have contributed and given back to the Marble Falls community. I would like to give thanks to two very special contributors who have done so much, Mr. Weil and Mr. Steve McCannon. Mr. Weil has been there for me since the very first day. He was the first person to remind me that if I did what I loved and performed to the best of my abilities, I could one day make it to the Olympics. He was certainly right. He has continued to motivate other kids, helping them achieve their childhood dreams and is without doubt, a role model in my community. Likewise, Mr. Steve McCannon has also dedicated a tremendous amount of time to many kids. He has been a coach, a role model, and has even played the role of a parent to many kids in the Marble Falls community. On another note, I visited Mexico during the Christmas break and connected back to my roots. Last spring, Team Cook and I took a trip to my hometown of Mojoneras, Mexico. Mojoneras is a small, but friendly rural community located approximately 30 minutes outside of the city of Dolores Hidalgo in the state of Guanajuato. During our visit, we had lots of fun, went horse riding, and even had a small Fiesta with the traditional pinata. During the Christmas break, I visited this wondeful place once again and connected back to my roots. It is always really nice to go back, especially because it reminds me of where I come from and who I am. Sometimes, I feel like we can easily get caught up with many things that really don't matter, but then we come to find out that it is the simple things that matter. I get a sense of identity when I visit this place and am able to recall my childhood memories. It also helps me realize that what matters the most to me is my family and friends. I was fortunate to be able to spend quality time not only with my parents and siblings, but also with the entire extended family. I trained almost every day during my stay there. I would get up every morning and have a family member follow me in a car through the terrain. The view was amazing, especially during the early mornings when the sun was peeking out of the hills with the Sierra Madre in the background. I would run through dirt roads that extend for miles, many without cars in sight. The great view was definitely one of the things that I mostly enjoyed, not to mention the coolness of the fresh air pumping through my lungs. Though I had never before realized this, after looking at a topographical map of Mojoneras, I discovered that I was at an altitude of about 2,000 meters (approximately 6,000 ft.) which is known to be perfect for altitude trainig. It was a great trip and I cannot wait to return to the area in March. For those of you who have been wondering what I have been doing these past few weeks after the holidays, I am pleased to inform you that I have been enjoying my stay in Austin, TX. I have started training very hard wiht my new teammate Jacob Hernandez. Jacob has come a long way; since he joined the program he has been making some phenomenal improvements, for which I am extremely proud of. From a torn hamstring to putting some hurt in the workouts. It is actually very nice to have such a great teammate, and I am thankful for that. Last year, I was being coached by Ryan Ponsonby and while he coached, I was the only one running. Now, having Jacob it is nice to feel that support of someone who is performing the same line of work. It is not only easier to relate to each other, not only because we are part of the same team, but also because Jacob and I have gone to battle in many ways for each other; We have worked together very closely while in college, and have shared many experiences which have allowed us to trust and help each other out as we go through our journey. I am very excited that he has joined the group and can only expect the best for the near future. As expected, the load and strain of training is still here, yet I am confident that it will be a great year. I have learned so much this past year and I am hoping to apply all my knowledge and experience to the upcoming season. We have recently started our track workouts and will be preparing for two or three indoor meets to be held in Boston, Arkansas, and Albuquerque. I am anxious to see what this year has in store for me, yet very optimistic. I wish you guys the very best for the upcoming year and will make an extra effort to update the blog regularly. Best Regards, Leo Ps. Make sure to check out leomanzano.com Leonel Manzano http://www.flotrack.org/blogs/blogger/Leonel Manzano/10212-a-new-beggining Thu, 14 Jan 2010 04:19:00 -0500 http://www.flotrack.org/blogs/blogger/Patrick Rizzo/10191-boulder-first-impressions I am now officially in Boulder, Colorado!!! This has been a long anticipated move for me. I have written in a previous blog about my desire to move to the West at some point and so after 26 years, here I am. I now get to watch the sunrise illuminate the Flatirons every morning on my runs. It is every bit as beautiful as I hoped. The journey out here was quite the event. I owe a huge deal of credit to my friend, Scott, who drove with me. Scott and I have known each other since we were in pre-school, so this was no typical bonding trip. To quote the legendary Elwood Blues, "we're on a mission from God." We left Schaumburg, Illinois on Friday at 8:00 PM, driving my Mercury Sable with a Uhaul trailer in tow. Not only was it a real journey to cover 1,011 miles, but the challenge of the 5,300 ft. climb with a 3,000 lbs. trailer behind us made it all the greater adventure. The difficulty of this trip became apparent almost immediately. Upon our first fill-up we thought my gas gauge was broken. It showed that we averaged a mighty 11 mpg getting us all the way into the Quad Cities before we were sweating about whether we would make it to the next gas station. This would be close to our average gas mileage the whole trip, so we were stopping on 3 hour intervals...no falling asleep behind the wheel worries, I guess. Our second challenge facing us was the wish to maintain speed...or I should say, an adequate speed. We could only get that beast of a car to pull the trailer at a paltry 65 mph at its best. Hills were another story entirely. Seeing that Iowa and Nebraska allow a 75 mph speed limit down I-80, we eventually got passed by all 15 trucks with whom we shared the road that night. It turned out to be a blessing in disguise that we drove in such dead hours of the night. Any more traffic and we would have been putting people in danger swerving around us at such speeds...and I avoided any potential speeding tickets this way. Somewhere around an hour out of Lincoln, Nebraska, I looked into the rearview mirror and was aghast at the sight of white smoke coming from my car. "Did I blow the head gasket? Is my car really going to let me down now, in this barren hellhole of Nebraska in the middle of the night?" My heart rate rapidly approached 200 beats a minute while I contemplated my options. Then Scott let out a laugh as he looked at the outside temperature gauge...-16F. SERIOUSLY? Does Earth get this cold? That's not a wind chill, that's all air temperature right there. Scott looked at his Iphone and sure enough the temperature was -23 (we were catching "roadway heat" to get it up to -16) with a -43 wind chill. The smoke coming from my exhaust was really just the contrast in air temperatures being THAT extreme. With that reassurance I was able to relax a little bit until our next gas stop. By sunrise on Saturday, I was hurting. The first 13 hours of driving through the scenic and stimulating states of Illinois, Iowa, and Nebraska had taken their toll on me. Pulling over in western Nebraska to top off the gas tank, I had to give the wheel to Scott for a while so I could sleep. All of 25 minutes later, we stopped again to use the bathroom and I took the reigns back for the last, final push into Boulder. In a record (maybe not) time of 16 hours and 41 minutes, we got to my new home. My first three days in Boulder have been great. The weather is perfect, 50 and sunny every day. When I left Schaumburg, I hadn't seen a wind chill above 0 in two weeks and not an air temperature above freezing since before Christmas. This is heaven. My roommates are a triathlete and a motocross rider, both who are real cool people. We are right in the heart of Boulder and can walk pretty much everywhere from here. I haven't moved my car since I dropped Scott at the airport Sunday, and I probably won't move it for another couple days still. Now I need to put my camera to work and start getting back into the workout grove. The car ride to Boulder is now out of my legs and we'll see how the altitude affects me on Wednesday when I get in some intervals. Patrick Rizzo http://www.flotrack.org/blogs/blogger/Patrick Rizzo/10191-boulder-first-impressions Tue, 12 Jan 2010 10:26:00 -0500