What Are You Planning For?

The holidays are over and it is now time to kick your training into gear. It's time to throw the tree out the door and replace it with your treadmill or bike trainer and get after it!

By now you already have an idea of what you are looking forward to in 2015 and put it on your training calendar. Go ahead and register for these events if you haven't already because most big races are already excepting registration and the rates will go up soon! By committing to your goal now, you make it official that this is what you are planning for.

So once you have registered, you need to get your plan together on how you are going to work towards your goal. There are several online training plans to help get you started but if you are looking to get a more personalized training plan, look into finding a private coach to help you effectively achieve your goal.

You now have your goal, you have registered for your key race(s), and you even have a coach and/or a training plan to help you achieve your goal! Now it's time to get to work!! As I tell my athletes "The only way to eat an elephant is one bite at a time" so be patient with your training and little by little you will see progress over time. Make this year a great one by getting it started in the right direction to take your training and racing to the next level and you will be celebrating at the Finish Line before you know it! Happy New Year and good luck!

Jefferson College 5K Race Report- DNF

This weekend I was in action at the Jefferson College 5K and after the previous weekends success I was excited to give it another go. I knew I would be going head to head with my Roanoke Valley Elite teammate, Andrew Parkins. I knew he was going very well and even though I wouldn't beat him I knew I would get a workout in trying to hold onto him for as long as I could.

The beginning of the race... all is well.

After we pre-ran the course and chatted with some others at the start line it was time to go. The gun fired and we were off! I immediately tucked in behind Andrew with the first quarter of a mile on a downhill, we were cruising. We took a left over the Memorial Bridge which was a slight uphill and I was still holding on just fine. As we crested the bridge and headed down the other side, Andrew turned up the pace a bit and I was able to sit tight making our way to the turns leading onto the Greenway. Through the first right turn off the bridge I was good, but as we made the second turn I felt a pop in my left hip that sent a shooting pain up my body! I tried to shake it off going into the left turn on the Greenway and it popped again and this time it continued to hurt! I saw my pace slowly deteriorating and Andrew started moving ahead of me. He started yelling for me to pick it up, but I couldn't. I was broken...

The guy behind me caught up to me as I now was a minute slower than before and I tried to hang on to him just to stay in the top three but the pain became unbearable so I had to stop. Eric Fonville came rolling by and asked me how I was doing... I let him know I was OK and cheered him on. He eventually finished up third overall! Way to go Eric! I continued to walk the course as the rest of the runners came by and cheer them on. I had a lot of friends do really well in the race so I was very happy for them so it was still an awesome day to be out there.

I have had trouble with piriformis syndrome in my hip in the past and I knew that I had just jacked it up pretty good again. Now, I have to take some time off from running to let this calm down and hopefully limit my down time since I am planning on doing the Seashore 50K in mid December. I am still able to bike and swim so we shall see how it goes. I have the Star City Half Marathon in a couple of weeks, but depending on my recovery this may just need to be a large group run. Stay tuned...

Greenway Memory Miler Race Report

Yesterday was my first race back after being away from it for five months. I have gotten my training back on track and was ready to see where my fitness was as I prepare for the Seashore 50K in December.

There weather was a brisk sub 40 degree start and as I lined up I didn't know what to expect. My only goal was to treat the race as a tempo run and try to push a consistent pace. It was great to be lined up again and I was reunited with a lot of friends I had not seen all summer. It was a mass start for both the 4 and 10 mile distances and as we started, my Roanoke Valley Elite teammate, Andrew Parkins, immediately set pace at the front with Ed Dickinson hot on his heels. I knew both of them were running the 4 mile race so I let them go and just worked on keeping to my goal.

Andrew Parkins leading us out!

Settling into a comfortable pace.

So as I settled in I was just under my goal pace for the first mile and at the 4 mile race turn around, to my surprise, I was in the lead! Andrew was blistering to the finish of the 4 mile race, which he won, and cheered me on as we passed each other. I continued to keep my pace right at or below my goal all the way to the 10 mile turn around and as I looked for the second placed runner, I passed Eric Fonville well over a quarter mile behind. I passed another group of two runners a little bit behind him so I kept my pace going. At mile seven I saw Andrew cooling down and asked him if he could see anyone behind me. He said I was all alone so I turned my pace down a bit and cruised it in.

A mile to go and headed in for the Win!

It was a great day for Roanoke Valley Elite, with Andrew and I both winning our races. I am very happy with my unexpected result after such a long time off. The next two months will see me in action almost every weekend (see my training/racing calendar below) leading up to the 50K and then I will get started with my preparations for the 2015 season. With such a long time away, it feels good to be back in my element and I hope to have some more successes in the races to come!

First Place Overall!

Andrew and I pull off the
 RV Elite sweep.

Getting to the Core of the Issue

So October is coming to an end and most of us are looking forward to some well earned rest after a season of racing.  The next two months are a time to relax and do some of the things that you have put off... whether it is chores you have put off, activities on your to do list, or spending time doing nothing at all. No matter how you like to recharge mentally and physically it is important to also not forget that there is another race season coming too.

Now is the time to not only evaluate how this year has gone- did you achieve the goals you set for yourself, were there obstacles that you did not see coming or where not able to plan for, or did you do the consistent work needed to be able to do all that you had set out to do. It is also a time to begin looking forward and starting to preparing for next year- what events do I want to do, what type of training do I need to do to prepare, what obstacles will I have to plan around. All of these things are important to begin evaluating in your mind and within the next couple of months really start developing a plan for success. The good news is that it is still very early so you have time to think it through with no pressure.

Now is also the time that you can begin to get a head start on your competition as you transition into a more low key lifestyle during the winter. That head start begins at the core... your core. I can't preach enough on the importance of putting in the work to developing a strong core! As I have said in previous blogs, your core is where your overall body strength is utilized or lost once the real work begins. Below is a simple list of exercises that can be done in sets of 3-5 with reps between 20-50 each set. These can be done on alternating days this winter and as you get stronger you can do more and be well on your way to get 2015 off to a great start!

Core workout #1

• Ab Crunches
• Cross Body Crunches
• Leg Lifts

Core workout #2- with equipment

• Knee Raises 
• Back Extensions 
• Exercise Ball Crunches

These are exercises that I do and have my circuit classes do in some variation as well. You can also go to http://www.bodybuilding.com/fun/workout/exercise.html and scroll down to Find Exercises by Body Part and select abs or lower back for even more, complete with descriptions and videos to help you out. 

A New Adventure for Bella

This weekend was yet another great adventure off the beaten path with my new best friend. On Saturday, after a slow start to the day, Bella and I jumped in the car and headed out of town to one of my favorite day hikes of the Blue Ridge Parkway... The Rock Castle Gorge Trail located just off of Rt. 8 near Floyd, VA. I have done this as a hike with several friends and training buddies in the past 15 years but I had never attempted to run parts of it so I was excited to get out on the trail and so was Bella. 

Bella... always ready to run!

An old barn still standing from earlier farmers that lived in the Gorge.

After loading up our gear, we were ready to get started. We began our adventure at the Saddle Overlook parking area off the Parkway and headed down through the pasture were some local cattle were grazing. Bella was so excited to get out and run she hardly even noticed them. During the first three miles we descended from 3500ft down to 1700ft on our way to the Rock Castle Gorge fire road. Once in the woods the trail was challenging at times to run so we did what we could when we could. Once we hit the fire road the running was definitely easier but now we started making our way back up. It was raining on us but we were having such a blast that we didn't even notice. 

Do you see the snake?

The water was amazing today!

As we ran/ hiked our way back up the trail, the views were absolutely spectacular and even though it rained, sometimes poured, we didn't care at all. The sites and sounds of the waterfalls and the remnants of old farm houses made it worth every minute spent in it. We were just so happy to be out on the trails enjoying the scenery and each others company that it made the day a success. At the end of our nearly 11 mile journey we were both soaked and tired but also full of joy. It was a wonderful day of running and hiking and we are looking forward to getting out for our next adventure.

Do you see Bella in this picture?

Here is a picture of the elevation profile from the run/ hike. We lost and gained over three thousand feet in elevation! It was some challenging and steep terrain at times, but a lot of fun as well.

Rock Castle Gorge Elevation Profile

A Great Runners Get-Away

Sometimes its nice just to get away from the hustle and bustle of everyday life and this past weekend that is exactly what I did. I loaded up the car, grabbed my new girl, Bella, and headed out of town to experience something I have never done before but will definitely do again. Through the power of Google I found an awesome little hide away along the Appalachian Trail called the Woods Hole Hostel & Mountain Retreat located a half a mile from the AT. I thought running the Trail was going to be the highlight of the trip but boy-o-boy was I wrong. Woods Hole is run by Neville and Michael, two wonderful people working hard to fulfill a dream of creating a communal living environment for hikers and urban escapees alike and they are doing a wonderful job! The cabin was built in 1880 and Neville's grandparents, Tillie & Roy Wood, purchased the property in 1942 and opened the bunkhouse to hikers in 1986. After her grandmothers passing Neville took over and has been working hard to keep the tradition going. 

I knew this was a different kind of weekend trip as soon as I put my car in four wheel drive to get there because I was unsure of the quality of the road ahead leading me there. As we pulled up to the farmhouse we were excited to jump out and explore. Bella began barking as soon as she saw the goats, chickens, and other dogs roaming around the property. After a quick unload of our gear and some introductions we headed for the Appalachian Trail to explore. 


Saturday we headed out past Big Horse Gap for a run before dinner to see what kind of view we could find. After running for about 25-30 minutes we made it to Big Horse and after another eight minutes we came to a section of the trail that took a hard right down a fire road. I also noticed that if I went left up the old fire road away from the AT I may get rewarded with a view and man was I right!! The view was absolutely spectacular and if you want to see it, you will have to explore it! I loved the views and Bella loved the running so we were both more than happy to continue.

After enjoying an afternoon in the woods we headed back to the Hostel to relax for the evening. I arrived back to my room, showered up and immediately found myself in the kitchen over the stove cooking part of the nights meal. All of us had a part in making sure that we got fed that night and what was amazing about the whole experience was how all of us not only did our part, but carried on conversations like we had known each other for years... sharing stories about hiking, life, or whatever came up. It was absolutely a marvelous experience and big kudos to Micheal and Neville for making it happen.

Making my way into the Kitchen.

Some worked at the table...

and some worked on the stove.

Once we finished dinner, everyone once again pitched in to do their part and help with clean up. After some more good conversations with Micheal and the hikers it was time for bed. There are several options on how you stay so check them all out and see which one suits your needs based on the weather, your finances, and your comfort level. 

The following morning I was awakened by a beautiful sunrise beaming into my window and the wonderful smells of coffee brewing. As I made my way downstairs I grabbed some coffee and jumped right in to do my part of getting breakfast ready for the group prior to the days run. 

Great morning view!!

Great morning conversations at the dinning room table.

So after a great morning at the Farm House and some advice on where to run from Micheal, we headed out to start the days adventure on the AT... this time in the other direction. Once again we were rewarded with a stunning view and a wonderful running loop on parts of the AT and on local fire roads. It was an absolutely rejuvenating weekend experience that allowed me to get away from the distractions of society and spend time with my girl, Bella, and reconnect with the beauty that is all around us. I not only recommend that you put a trip to Woods Hole on your "To Do" list, but you can bet that we will be back on a regular basis! Thank you to Michael for your hospitality, and Neville... can't wait to meet you on our next trip there.

New Beginnings

I have been away from writing, training, and racing for a while after some very hard changes in my personal life this summer. I am now starting to pick up the pieces and begin to move forward with my new routine. I am back to training consistently with my Roanoke Valley Elite teammates and working hard to put my loyal sponsors- TriSports.com, Feetures!, Headsweats, and Hammer Nutrition- back in the spotlight of my fall competition campaign. I also have a new running partner, named Bella that is totally awesome and kicks my ass for the first mile or two of every run! She is awesome and we love running together every day.

Life is hard... we all know this and struggle on a daily basis to keep some sort of sanity and routine about our lives as we march on fighting the good fight in our human existence. No matter what is thrown our way and no matter how hard we get knocked down, it is of utmost importance that we get back up and continue to march on. Do this every day knowing that Jesus has our back and he is encouraging us to keep moving!

So... with all of that being said, I want everyone to know I am back on my feet and running as fast as I can towards a bright new beginning. I do so with a great new girl in my life and a lot of things in the works in the very near future. It's time to get back after it and #DoWork! You will find me in the Pool, on the Bike, or in a pair of Running Shoes so look for me out there and know that I am happy to see you!