So I just came back from my second run of the day, 8 miles at a pretty relaxed pace and effort. Probably about 7:10 per mile. I've come to realize that my pace fluctuates when running in Newton a lot since the majority of my runs have been on rolling hills.
Sometimes I'll be cruising at 6:45 pace, and other times I'll be "crawling" maybe 7:30 pace up a hill.
Either way, I like to think that I run at a pretty decent effort. Not too fast, not too relaxed. I like to make sure my breathing is in control, and I monitor my effort by how controlled my breathing is. In the past, I have found that my relaxed pace where my breathing is steady and relaxed is around 7:05-7:10 pace per mile when going anywhere between 5-15 miles. I'm sure that in the future this pace might become faster when I may become more fit.
I'd like to expand on something that Jon Waldron noted in his blog, that Good training, even smart training, is actually quite boring. It is training that requires running a similar distance day after day at a consistent pace.
Luckily for me, I actually enjoy running, even at at the same pace every day.
The key is consistency, and the ability to think about consistent training in the long term.
In anything you do, you may find that it's pretty easy to put off what you may want in the long term for what you want immediately. This can apply to anything; it's one of the lessons that I've learned through my experience with athletics.
This is one reason I find that many runners have a very strong sense of self, and respect for themselves and people in general. Because of this, I also believe that runners have a great deal of fidelity with many aspects of life.
My example; sure I may feel great one day and decide to run 8 miles at 6:30 pace. However, the next few days I'm going to dig myself into a hole and just feel like crap and probably crawl on some of my runs. Not very effective training.
To quote something (Coach) John Evans told me this year, "Just run 7 minute pace per mile on every single run. Don't worry about what others are doing, feel comfortable"
So,
After about 5 weeks of running, I'm finally starting to feel comfortable running. The first few weeks were pretty tough. I just felt like my legs weren't catching up with the rest of my body. I was struggling to adjust, but now I feel like I can run more miles comfortably.
I got up to 57 miles last week and I continue to build.
The training for the rest of the summer looks like this:
(Number of miles per week following this week)
65, 75, 80, 80, 60, 80, 85.
By the time I reach 85 it will be mid-august and time to return to school for Cross Country Pre-Season training.
If all goes as plans, I will run the most I've ever run in my life by August. My training has and will continue to go differently this summer. The past two falls (my freshman and sophomore years of Cross Country) I have come into the cross season feeling pretty tired and overworked, my races definitely showed that. A lot of that I attribute to trying to adjust to running more miles while running my runs with other guys a little bit to quick for my liking.
This summer, I have been running my runs to my own effort. I will continue to do that. When increasing your mileage, I think it's good to make sure your pace is a little bit slower just so that you can adjust easier. I don't think I did that in the past summers, I overworked myself.
Well, Cheers to Summer Training. One Goal: Make it into Fall feeling Fresh.
Monday, July 6, 2009
Thursday, June 18, 2009
Breaking News!
1. THE GIRLS WILL (I hope this is true) BE DITCHING THEIR OLD BLACK UNIFORMS AND WILL BE WEARING THE BLUE AND WHITE STRIPES THIS FALL FOR THEIR CROSS COUNTRY UNIFORMS!
I'm very excited
2. The University switched its official colors to "Blue and White". Or something along those lines, so we cannot wear black shorts for our races.
What would be better? White shorts or blue shorts? This being with the stripes!
3. MEK IS HEALTHY!!!!!
I'm hoping this stays true for the rest of summer and into cross country.
Our team made it to NCAAD3 Nationals last year..
..without its number 1 returner from the past season.
What could a national-qualifying team be like with the return of our Ethiopian cross country brother? The UAA Rookie of the Year in Cross Country... MEK
Mekonen Gendebo hails from Cambridge, MA. His freshman year he ran 25:45 on the Franklin Park 8000 meter Cross country course in the pouring Rain. He then ran 25:30 at D3 regionals, barely missing an individual spot for nationals.
He has not been able to compete since the spring of his freshman year due to nagging achilles tendonitis that reoccurs when he starts running higher mileage.
He did not race all sophomore year...
...but if all goes well this summer.......I'm going to have a post in the fall saying Mek is back!
I'm very excited
2. The University switched its official colors to "Blue and White". Or something along those lines, so we cannot wear black shorts for our races.
What would be better? White shorts or blue shorts? This being with the stripes!
3. MEK IS HEALTHY!!!!!
I'm hoping this stays true for the rest of summer and into cross country.
Our team made it to NCAAD3 Nationals last year..
..without its number 1 returner from the past season.
What could a national-qualifying team be like with the return of our Ethiopian cross country brother? The UAA Rookie of the Year in Cross Country... MEK
Mekonen Gendebo hails from Cambridge, MA. His freshman year he ran 25:45 on the Franklin Park 8000 meter Cross country course in the pouring Rain. He then ran 25:30 at D3 regionals, barely missing an individual spot for nationals.
He has not been able to compete since the spring of his freshman year due to nagging achilles tendonitis that reoccurs when he starts running higher mileage.
He did not race all sophomore year...
...but if all goes well this summer.......I'm going to have a post in the fall saying Mek is back!
June update
Third week of training. Finally all my runs are not longer at 7:30 per mile pace. I'm feeling better while running. The first two weeks were terrible, I was struggling to run even 5 miles at a slow pace. This week I weigh 145 lbs, which is 10 pounds more than I usually weigh, so hopefully some summer training will trim me down, although my Mother says I may have grown a little.
The Brandeis guys have been sending updates to the "mens xc list" via e-mail. It's nice to see how everyone's training is going.
Last year we had a semi-shock at the beginning of August when it was revealed through a series of updates that Ryan, Kerwin, and Zack had all run over 100 miles during one week. It's always entertaining during that time of year to see what the teammates are doing... but it can also be quite scary.
Paul is in Kenya for the summer, training, and working with Chasing Kimbia. Paul Koech gave him his old cell phone. While flipping through the numbers Paul found names like "Paul Tergat" haha. No big deal, just old world record holders and sub 27 minute 10k runners in your near acquaintance.
Sorry, I like to go off on tangents. This summer looks promising. I will be doing the highest amount of training of my life during the months of July and August if everything goes well. Not too much more than last year.. I did hit 80 miles per week one week last September.
I'm working at Marathon Sports, and loving it. My first day of work was one of the most fun experiences of my life. I've told this to my close friends, but it's like walking into an unknown place for the first time, and after meeting a few people you're like THIS is where I belong. THESE are my people. Seriously, everyone is super friendly, really helpful, and a Running Nerd <-- the best part. The majority of the employees are not serious runners actually, the majority are in their mid/late 20's and either used to run competitively, or just ran for fun/ to keep fit in the past. The manager of the Brookline store has a Irish accent that may well rival that of THE John Evans. Great environment. No one is on commission, so it's not like any of the employees is pushing to sell shoes, they're really here to educate the customer about the right shoe through observation and extensive training on the gait cycle process. It's awesome stuff. I'm still a rookie.
In other news, Ava (my sister) did not make it to the finals of America's Got Talent in San Diego. It's too bad, they did pretty well by making it to New York City for the pre-final tryouts after the Boston tryouts. Next up, she wants to try out for So You Think You Can Dance, but she has to wait until she's 18.
So LEARN THAT NAME! Ava Donovan! In three years you'll thank me.
Not trying to be modest at all < / sarcasm>
Good health
The Brandeis guys have been sending updates to the "mens xc list" via e-mail. It's nice to see how everyone's training is going.
Last year we had a semi-shock at the beginning of August when it was revealed through a series of updates that Ryan, Kerwin, and Zack had all run over 100 miles during one week. It's always entertaining during that time of year to see what the teammates are doing... but it can also be quite scary.
Paul is in Kenya for the summer, training, and working with Chasing Kimbia. Paul Koech gave him his old cell phone. While flipping through the numbers Paul found names like "Paul Tergat" haha. No big deal, just old world record holders and sub 27 minute 10k runners in your near acquaintance.
Sorry, I like to go off on tangents. This summer looks promising. I will be doing the highest amount of training of my life during the months of July and August if everything goes well. Not too much more than last year.. I did hit 80 miles per week one week last September.
I'm working at Marathon Sports, and loving it. My first day of work was one of the most fun experiences of my life. I've told this to my close friends, but it's like walking into an unknown place for the first time, and after meeting a few people you're like THIS is where I belong. THESE are my people. Seriously, everyone is super friendly, really helpful, and a Running Nerd <-- the best part. The majority of the employees are not serious runners actually, the majority are in their mid/late 20's and either used to run competitively, or just ran for fun/ to keep fit in the past. The manager of the Brookline store has a Irish accent that may well rival that of THE John Evans. Great environment. No one is on commission, so it's not like any of the employees is pushing to sell shoes, they're really here to educate the customer about the right shoe through observation and extensive training on the gait cycle process. It's awesome stuff. I'm still a rookie.
In other news, Ava (my sister) did not make it to the finals of America's Got Talent in San Diego. It's too bad, they did pretty well by making it to New York City for the pre-final tryouts after the Boston tryouts. Next up, she wants to try out for So You Think You Can Dance, but she has to wait until she's 18.
So LEARN THAT NAME! Ava Donovan! In three years you'll thank me.
Not trying to be modest at all < / sarcasm>
Good health
Friday, May 29, 2009
A Great parting e-mail from Captain Jennings
"Dear Sam,
I never thought when you first beat me in that indoor two mile [In high school] by like 20 seconds that we would one day wind up as teammates and friends, but
I'm so glad that we did. I know that last two years have been tough
running-wise, but I think we have both learned a lot through the struggle.
For you, I really hope that knowledge will propel you to great happiness this year,
both in running and in the other more important part of life, everything
else. Just remember to trust in your training, trust in your coach and
trust in yourself. Only you know what great heights you can reach, and
only the belief in yourself will allow accomplishing your goals to
become a reality.
Have a good and (relatively) stress-free summer,
Matt "
While I was in the process of getting quotes for my last post, I decided to just make this e-mail its own post.
It's sad to see the seniors go, but they have done great things. Jennings was a very successful student-athlete at Brandeis.
Jennings has been a great leader, and I told him that he has given us (the underclassmen) the right tools to be successful. Individually, he has influenced me greatly.
He always believed in me, like John, even when I had my poor performances and struggles with injuries. He has always made sure that my head has been in the right place.
So,
Toast to you, Matt! Good luck in China!
I never thought when you first beat me in that indoor two mile [In high school] by like 20 seconds that we would one day wind up as teammates and friends, but
I'm so glad that we did. I know that last two years have been tough
running-wise, but I think we have both learned a lot through the struggle.
For you, I really hope that knowledge will propel you to great happiness this year,
both in running and in the other more important part of life, everything
else. Just remember to trust in your training, trust in your coach and
trust in yourself. Only you know what great heights you can reach, and
only the belief in yourself will allow accomplishing your goals to
become a reality.
Have a good and (relatively) stress-free summer,
Matt "
While I was in the process of getting quotes for my last post, I decided to just make this e-mail its own post.
It's sad to see the seniors go, but they have done great things. Jennings was a very successful student-athlete at Brandeis.
Jennings has been a great leader, and I told him that he has given us (the underclassmen) the right tools to be successful. Individually, he has influenced me greatly.
He always believed in me, like John, even when I had my poor performances and struggles with injuries. He has always made sure that my head has been in the right place.
So,
Toast to you, Matt! Good luck in China!
2 weeks off, ready to go.
That time of year to start things up.
First off, I want to say congrats to Beth and Paul at Nationals.
Paul raced the 10k, the race seemed to go out pretty slow, but Paul kept his head up and finished 15th I believe.
Beth got 9th in the 1500,, very close to All American. She ran a 4:36 1500m earlier in the season to qualify for nationals (~4:55 mile).
Well, I'm ready to get things going.
I have been a ball of energy at home for the past two weeks, since I have not been running. It's a little unhealthy, I am too jittery and hyped up without getting a run in each day. I also tend to eat a lot less. Needless to say, I'm ready to start summer training.
For me, Summer running is a commitment all the way through and into the Fall Cross Country season. It's really easy to make excuses to not train during the summer.
For me, it's always good to remember what I want for the long term, not just what I immediately want.
So, I will be skipping appointments such as going to the beach, pool, out to boston, movies, hanging out with friends, parties, you name it just to get my runs in.
The guys on our team have a commitment to our training, and we think this year will turn out to be something special.
I want to share a few quotes that are somewhat motivating in terms of reminding myself that I can get a lot out of this as long as I keep my focus this summer.
(Coach) John Evans wrote this in an e-mail to the team:
" Now thoughts can turn to XC. It has the potential to be a awesome year, with both teams ready to do some great things. The little things will make the difference, and the foundation of the success will begin right now. Do the little things right during the summer -follow the schedule, listen to your body, stretch, keep hydrated, get enough rest and you will come back healthy and ready to go.
Paul sent this to the guys, but it is appropriate to both teams:
'As we've all heard over and over, the little things like sleep, diet, stretching and listening to your body will determine whether we get on that podium. Another thing I can't stress enough is to have confidence in your training. If you follow the schedule, making appropriate adjustments when necessary, you will come back in great shape. Focus on doing what's best for you and don't worry about what other people are doing, whether on our team or not. The process is 99% of our sport and what determines the end result, so make sure you enjoy it!' "
I agree with every single word.
It's gonna be a fun summer.
First off, I want to say congrats to Beth and Paul at Nationals.
Paul raced the 10k, the race seemed to go out pretty slow, but Paul kept his head up and finished 15th I believe.
Beth got 9th in the 1500,, very close to All American. She ran a 4:36 1500m earlier in the season to qualify for nationals (~4:55 mile).
Well, I'm ready to get things going.
I have been a ball of energy at home for the past two weeks, since I have not been running. It's a little unhealthy, I am too jittery and hyped up without getting a run in each day. I also tend to eat a lot less. Needless to say, I'm ready to start summer training.
For me, Summer running is a commitment all the way through and into the Fall Cross Country season. It's really easy to make excuses to not train during the summer.
For me, it's always good to remember what I want for the long term, not just what I immediately want.
So, I will be skipping appointments such as going to the beach, pool, out to boston, movies, hanging out with friends, parties, you name it just to get my runs in.
The guys on our team have a commitment to our training, and we think this year will turn out to be something special.
I want to share a few quotes that are somewhat motivating in terms of reminding myself that I can get a lot out of this as long as I keep my focus this summer.
(Coach) John Evans wrote this in an e-mail to the team:
" Now thoughts can turn to XC. It has the potential to be a awesome year, with both teams ready to do some great things. The little things will make the difference, and the foundation of the success will begin right now. Do the little things right during the summer -follow the schedule, listen to your body, stretch, keep hydrated, get enough rest and you will come back healthy and ready to go.
Paul sent this to the guys, but it is appropriate to both teams:
'As we've all heard over and over, the little things like sleep, diet, stretching and listening to your body will determine whether we get on that podium. Another thing I can't stress enough is to have confidence in your training. If you follow the schedule, making appropriate adjustments when necessary, you will come back in great shape. Focus on doing what's best for you and don't worry about what other people are doing, whether on our team or not. The process is 99% of our sport and what determines the end result, so make sure you enjoy it!' "
I agree with every single word.
It's gonna be a fun summer.
Sunday, May 10, 2009
Figuring out where I'm at
I've been sitting at my computer for a few minutes after having come back from a 10 mile run. As I was sitting here listening to "Talk amongst yourselves" by Grand National, I remembered that I haven't updated my blog in a little while.
My outdoor season hasn't been that great, and I haven't performed nearly well enough to what I would have liked.
It's been an interesting season so far. I started off running some really solid workouts. I ran probably my best 4 mile tempo of college, ran a really solid 6,4,2,2,4,6,2,2 workout.. one that was close to what I ran in indoors when I ran 4:22, and before that when I felt I was in sub 4:20 shape.
I ran 60-65 miles per week every week, all in singles, with exceptions of a few down weeks.
I came off the 6,4,2 workout with a 4:09 1500m in my season opener. Wasn't pleased with it. After that race, ran a solid 400 repeat workout averaging 64 seconds for 400m.
Then I don't really know what happened afterwards, I took a few down weeks, ran a 1500m over 4:10, then ran a 2:01 800m going all out at CMU in Pittsburgh for the UAA Championship meet.
It was a tough time. For some reason I haven't been working out well after that meet.
The thing is, it is definitely me, something is going on.
My teammates are running superbly! The Guys ran a 7:47 4x800 at UAAs, and ran a 7:43 just yesterday at New Englands. We've had 3 guys run 4 minutes or better for 1500m. We've had 5 guys run 1:56 or better for 800 meters.
We have three girls who have run 4:42 or better for 1500m (5:00 mile equivilant)
So everyone is rocking! for some reason, my season hasn't been going the way I would've liked it.
John and I have been communicating well, after UAA's we talked about continuing to work out and trying to get a good race in at the Bentley High Performance Meets (May 20th, June 9th). I also started doubling once or twice a week and taking a day off on wednesdays maybe once a week or every other week to get my miles up to 70mpw.
So I'm at home now, school went pretty well this semester. Probably best GPA of my time at Brandeis.
The thing with my running now, is now that I'm at home I have a lot of time to rest up.
But for some reason I've been having hard times breathing on my runs this week.
Last week I took two days off, and ran a workout in which John made me stop early, and have now been feeling pretty cruddy on my runs at home.
I need to figure out what's the deal.
Maybe allergies are hitting me hard.
I'll be okay, only a little left before I take some down time (Probably in June) before Cross COuntry training.
My outdoor season hasn't been that great, and I haven't performed nearly well enough to what I would have liked.
It's been an interesting season so far. I started off running some really solid workouts. I ran probably my best 4 mile tempo of college, ran a really solid 6,4,2,2,4,6,2,2 workout.. one that was close to what I ran in indoors when I ran 4:22, and before that when I felt I was in sub 4:20 shape.
I ran 60-65 miles per week every week, all in singles, with exceptions of a few down weeks.
I came off the 6,4,2 workout with a 4:09 1500m in my season opener. Wasn't pleased with it. After that race, ran a solid 400 repeat workout averaging 64 seconds for 400m.
Then I don't really know what happened afterwards, I took a few down weeks, ran a 1500m over 4:10, then ran a 2:01 800m going all out at CMU in Pittsburgh for the UAA Championship meet.
It was a tough time. For some reason I haven't been working out well after that meet.
The thing is, it is definitely me, something is going on.
My teammates are running superbly! The Guys ran a 7:47 4x800 at UAAs, and ran a 7:43 just yesterday at New Englands. We've had 3 guys run 4 minutes or better for 1500m. We've had 5 guys run 1:56 or better for 800 meters.
We have three girls who have run 4:42 or better for 1500m (5:00 mile equivilant)
So everyone is rocking! for some reason, my season hasn't been going the way I would've liked it.
John and I have been communicating well, after UAA's we talked about continuing to work out and trying to get a good race in at the Bentley High Performance Meets (May 20th, June 9th). I also started doubling once or twice a week and taking a day off on wednesdays maybe once a week or every other week to get my miles up to 70mpw.
So I'm at home now, school went pretty well this semester. Probably best GPA of my time at Brandeis.
The thing with my running now, is now that I'm at home I have a lot of time to rest up.
But for some reason I've been having hard times breathing on my runs this week.
Last week I took two days off, and ran a workout in which John made me stop early, and have now been feeling pretty cruddy on my runs at home.
I need to figure out what's the deal.
Maybe allergies are hitting me hard.
I'll be okay, only a little left before I take some down time (Probably in June) before Cross COuntry training.
Sunday, April 19, 2009
The Right Stuff
I read a short passage out of Chris Lear's "Running with the Buffaloes" today that got me thinking a lot about the qualities of a "good" runner.
I'd like to share this passage, page 41 if anyone has the book:
----------------------------------------------------------------------------
The Right Stuff
Steve Slattery's roommate is Matt Ruhl. Ruhl is a 9:29 3200-meter runner from Triton High School in South Jersey, and he is running the time trial in hopes of making the squad. He has been running 70 miles a week and feels fit, but he has his doubts. "You never know what's going to happen on any given day." His nerves are tempered a bit by what [Coach] Wetmore has told him, "Mark said me and this other kid got the best chance of making the roster this year. That helps me to see I'll do well at the time trial."
Wetmore is enthusiastic about Ruhl and the other aspirant's chances. "Almost all the guys who try to make it will make it. Those who don't get scared and run away." Those who do not make it are lacking what Wetmore refers to as "the right stuff."
" 'The right stuff' on this level," he says, "is some combination of these four qualities: talent, durability, determination, and courage. Not everyone needs to have a monster four, but everyone has to have some combination of the four of these. You need some level of all four, and not having one will kill you."
He offers himself by way of example. "If I came out for my own team, I'd cut me. I have no talent." But a lack of talent can be made up for by an overabundance of courage. "You're not gonna die," he says. "This isn't jousting, but some people are just petrified. They can't do it."
One guy not lacking in courage is Goucher. "Yeah," Wetmore says, "he's a big talent an he'll hold his hand in the fire. He's got above average courage. He'll go up against anybody. If there's a weakness, it's his durability. He's got allergies, chronically sprained ankles. But the allergies--Christ! they kill him!" He sums up his star pupil, with an eye to the future: "He's got three out of four. If he's got durability and can do ten years of one-hundred-plus-mile weeks, he'll have four out of four, and he'll be hard to beat..."
-----------------------------------------------------------------------
Mark Wetmore was right about that one.
Goucher went on to be successful on the post-collegiate/ elite level. While he has a 3:36 1500m, and a 13:10 5km under his belt, he has rarely won any major international races (But has been close, mixing it up with World champions Eliud Kipchoge and Ben Limo of Kenya at the Prefontaine Classic in 2007)
Wetmore's point was that an athlete needs to have talent, durability, determination, and courage to be successful.
Well what determines each quality?
Talent -- does it come only from your genes? proper nutrition growing up?
People speculate about why Kenyans have run so fast. Talent is an interesting quality that is often tested through how well an athlete can perform without having been trained for a long period of time
Durability -- Probably meaning consistency with training, and lack of having periodic/long term injuries interfere with your training.
Ask Dathan Ritzenhein,
Pic: Famous picture of Ritzenhein holding off Ryan Hall (Who's running the Boston Marathon tomorrow) at the NCAA Cross Country Championships in 2003. Ritz, according to sources, was on the ground for 20 minutes gasping for breath after this race, the possible highlight of his collegiate career.
Durability this is probably his worst quality. He has had significant problems with injuries throughout his career as a runner. He has what Wetmore would call and "overabundance of Courage" like Adam Goucher. If you've seen Ritz run, you've often also see him do the Skeleton walk after finishing a race. He's tough as nails, extremley gutsy, and often pushes himself past his "limits" so to speak.
Determination -- To me this means motivation to train, not just hard, but to train smart and well. Determination can give you a level of confidence you need to be succesful. Determination can also come from knowing when and why you train how you do. When and why to take rest and train effectively. This is necessary for a good runner, confidence in yourself and your program along with motivation can help you achieve rewarding results.
Courage -- Guts. A few names come to mind, Steve Prefontaine. Leonel Manzano. You wouldn't question their courage if you've seen them race.
In my opinion, it's questionable if this trait or quality can be taught.
(Coach) Steve McChesney in high school took specific practice time early in the season for us to practice meditation and gave us mantra's such as FTD "Fight the Demons" which has been spray painted throughout Cold Springs Park for JV and Varsity runners to see while racing. Steve has helped a lot of his athletes with achieving a positive mentality and channeling it into their performances.
One athlete that I got to know in High school particularly well, Bridget Dahlberg, proved to me that this quality might just come naturally to some people.
Bridget use to openly complain about running. She would complain during workouts, runs, whatever and openly would tell Steve and her teammates that she didn't want to be doing whatever she was doing.
Her freshman year at South she ran some pretty good workouts. I was, at first, incredulous that she would perform well due to her seemingly negative attitude.
She proved me and anyone who doubted her wrong.
At the elite meet indoors (Her first mile race against the best girls in MA, including stud Jessica Barton of Newton North), she got off well, looked strong throughout the middle of the race, moved into the lead with 100 meters to go and gutted her way, holding off about 5 other runners to the finish line for her first major win on the State level. As a freshman!
She went off to be pretty successful, Running 5:01 that year, 4:51 as a sophomore. She's run 2:13 for the 800 as a senior.
I see it still now, it's like a spark goes off when she starts racing. This is a big compliment, and I mean it; she's one of the gutsiest racers I know. You wouldn't know it talking to her before the race, but when she races you don't doubt her courage.
So a lot of it (the perception of the qualities) is really up in the air.
Some could say it's just luck of the draw. Others can say, that's true, and i'll do the best I can with what I've got and work on what I need to, to get where I want to.
I'd like to share this passage, page 41 if anyone has the book:
----------------------------------------------------------------------------
The Right Stuff
Steve Slattery's roommate is Matt Ruhl. Ruhl is a 9:29 3200-meter runner from Triton High School in South Jersey, and he is running the time trial in hopes of making the squad. He has been running 70 miles a week and feels fit, but he has his doubts. "You never know what's going to happen on any given day." His nerves are tempered a bit by what [Coach] Wetmore has told him, "Mark said me and this other kid got the best chance of making the roster this year. That helps me to see I'll do well at the time trial."
Wetmore is enthusiastic about Ruhl and the other aspirant's chances. "Almost all the guys who try to make it will make it. Those who don't get scared and run away." Those who do not make it are lacking what Wetmore refers to as "the right stuff."
" 'The right stuff' on this level," he says, "is some combination of these four qualities: talent, durability, determination, and courage. Not everyone needs to have a monster four, but everyone has to have some combination of the four of these. You need some level of all four, and not having one will kill you."
He offers himself by way of example. "If I came out for my own team, I'd cut me. I have no talent." But a lack of talent can be made up for by an overabundance of courage. "You're not gonna die," he says. "This isn't jousting, but some people are just petrified. They can't do it."
One guy not lacking in courage is Goucher. "Yeah," Wetmore says, "he's a big talent an he'll hold his hand in the fire. He's got above average courage. He'll go up against anybody. If there's a weakness, it's his durability. He's got allergies, chronically sprained ankles. But the allergies--Christ! they kill him!" He sums up his star pupil, with an eye to the future: "He's got three out of four. If he's got durability and can do ten years of one-hundred-plus-mile weeks, he'll have four out of four, and he'll be hard to beat..."
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Mark Wetmore was right about that one.
Goucher went on to be successful on the post-collegiate/ elite level. While he has a 3:36 1500m, and a 13:10 5km under his belt, he has rarely won any major international races (But has been close, mixing it up with World champions Eliud Kipchoge and Ben Limo of Kenya at the Prefontaine Classic in 2007)
Wetmore's point was that an athlete needs to have talent, durability, determination, and courage to be successful.
Well what determines each quality?
Talent -- does it come only from your genes? proper nutrition growing up?
People speculate about why Kenyans have run so fast. Talent is an interesting quality that is often tested through how well an athlete can perform without having been trained for a long period of time
Durability -- Probably meaning consistency with training, and lack of having periodic/long term injuries interfere with your training.
Ask Dathan Ritzenhein,
Pic: Famous picture of Ritzenhein holding off Ryan Hall (Who's running the Boston Marathon tomorrow) at the NCAA Cross Country Championships in 2003. Ritz, according to sources, was on the ground for 20 minutes gasping for breath after this race, the possible highlight of his collegiate career.
Durability this is probably his worst quality. He has had significant problems with injuries throughout his career as a runner. He has what Wetmore would call and "overabundance of Courage" like Adam Goucher. If you've seen Ritz run, you've often also see him do the Skeleton walk after finishing a race. He's tough as nails, extremley gutsy, and often pushes himself past his "limits" so to speak.
Determination -- To me this means motivation to train, not just hard, but to train smart and well. Determination can give you a level of confidence you need to be succesful. Determination can also come from knowing when and why you train how you do. When and why to take rest and train effectively. This is necessary for a good runner, confidence in yourself and your program along with motivation can help you achieve rewarding results.
Courage -- Guts. A few names come to mind, Steve Prefontaine. Leonel Manzano. You wouldn't question their courage if you've seen them race.
In my opinion, it's questionable if this trait or quality can be taught.
(Coach) Steve McChesney in high school took specific practice time early in the season for us to practice meditation and gave us mantra's such as FTD "Fight the Demons" which has been spray painted throughout Cold Springs Park for JV and Varsity runners to see while racing. Steve has helped a lot of his athletes with achieving a positive mentality and channeling it into their performances.
One athlete that I got to know in High school particularly well, Bridget Dahlberg, proved to me that this quality might just come naturally to some people.
Bridget use to openly complain about running. She would complain during workouts, runs, whatever and openly would tell Steve and her teammates that she didn't want to be doing whatever she was doing.
Her freshman year at South she ran some pretty good workouts. I was, at first, incredulous that she would perform well due to her seemingly negative attitude.
She proved me and anyone who doubted her wrong.
At the elite meet indoors (Her first mile race against the best girls in MA, including stud Jessica Barton of Newton North), she got off well, looked strong throughout the middle of the race, moved into the lead with 100 meters to go and gutted her way, holding off about 5 other runners to the finish line for her first major win on the State level. As a freshman!
She went off to be pretty successful, Running 5:01 that year, 4:51 as a sophomore. She's run 2:13 for the 800 as a senior.
I see it still now, it's like a spark goes off when she starts racing. This is a big compliment, and I mean it; she's one of the gutsiest racers I know. You wouldn't know it talking to her before the race, but when she races you don't doubt her courage.
So a lot of it (the perception of the qualities) is really up in the air.
Some could say it's just luck of the draw. Others can say, that's true, and i'll do the best I can with what I've got and work on what I need to, to get where I want to.
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