Steady State Running

Where We Are Headed

2013-11-09T15:28:00.003-08:00

Despite my intentions I stopped writing. Work became the major focus of my life and I have still been running despite time constraints and nagging injuries. But now I'm back!

I'm fortunate enough to be a part of Dark Horse Track Club here in St. Louis and through the urging of some of my teammates I'm going to reignite the fires that fuel this blog. The beauty of Dark Horse is the accountability that it places on you. We meet at least once a week and there is a sense of letting the others down if you don't make it. This will apply to this blog as well. I will post at least once a week and my Dark Horse crew will hold me accountable.

Thank you for your continued support and please check out our Facebook page over at DHTC

-DS

Adventure Run (Mark's Rage)

2013-06-03T19:03:00.000-07:00

Sunday's are my long run days and yesterday was intended to be a typical long effort on the flat and soft Katy Trail near St. Charles, Missouri. The rough weather of the past week made some alterations to the trail that added an element of adventure and a few obstacles. I ran with my good buddy and consistent running partner Mark who is super fit and ready to hit a good marathon up in Duluth this month. He has come really far with both his mental and physical fitness, but a weakness of his is anything that breaks rhythm while running. Shocking right? Anything that knocks any runner off of a comfortable pace is hard to deal with and you can see it all levels of running. So his weakness is every runner's weakness including my own. It can be a change of pace, a big hill, a lot of stoplights, or in our case yesterday lots of large trees fallen and completely blocking the path.

We ran down the path for about three minutes before we hit a wall of foliage and broken limbs. I looked for a way through but did not find one. We elected to turn and go the other way and a few minutes later hit another gigantic tree that completely blocked the nearly 10 foot wide path. Mark was ready to turn back and head to Creve Couer Lake which is an asphalt path that is about 3 miles from where we were running. I understand what he was wanting but honestly I was a bit selfish and wanted to stay on the soft path if at all possible. I found a way through the downed tree and Mark reluctantly followed. The next 2 miles were filled with down trees and I doubt we ran more than 2 minutes straight without stopping and climbing through something. The run was turning into Mark's worse nightmare with constant stopping and going. He had just done a big week of mileage, was feeling tired, and now his long run turned in to his inconsistent nemesis. On top of that, he was running with me which I'm sure isn't always a delight. I was trying to talk to him and joke around to take his mind off the run but I don't think it worked.

As the run progressed Mark's spirit was visibly diminished and at the turnaround he planned to consume a GU as practice for his marathon. Despite his greatest effort that little packet would not tear open and in his frustration Mark decided to just continue on with the run. (Actually in a fiery rage he chucked it into the woods followed by a few harsh words) So to put it plainly; Mark was tired, he was pissed, and we still had 9 miles to go. Not a great spot to be in for anyone who isn't feeling great and may even have to use the bathroom.........

The run continued and we dealt with the downed limbs as Mark's rage came and went. As we hit mile 15 he began to lighten up and even seemed as if he was starting to enjoy himself. He embraced the attitude which I had tried to maintain for the run; which was it doesn't matter how slow we go as long as we get the mileage in. He even began to smile and laugh and seemed to enjoy hurdling branches and scaling downed trees. He smacked his back on a branch at one point and he simply shook off what was likely very irritating. It clicked for him that this was fun and to take it too seriously can make it miserable. Yes, we had a goal and an important day of training that was set up to be less than perfect but when it came down to it we simply needed to run long. I started this off talking about the gains Mark has made in fitness and I have seen him improve drastically on certain runs. Yesterday was nothing special in terms of the run itself. We did our 18 miles in roughly 7 minute average which is pretty standard considering how much we run. (Not to say it's easy.....) What was impressive yesterday was to see the development in Mark's mental attitude and strength. He dealt with the stress of things not going perfectly and then in the end even came to a steady view of the positives on the day. We got our long run in and we had fun doing something out of the ordinary. Well done Mark. This is a huge barrier for any runner as it's easy to get down but to persevere with a positive outlook even on a bad run shows how strong you really are.

The takeaway from this is that when things don't go like the perfect plan we have in our head we have to adapt mentally. This could be on a normal run, in a race, or even in our daily lives. Small mental adjustments about the way we view a situation can turn a huge burden into a huge opportunity to have some fun. The important thing is to stick with your goal and make the best out of what you have available. Be committed, get the work done, but don't view it as simply that. If you can't enjoy the process then you will most likely struggle to maintain and be successful. I hope this finds you well and safe after all the harsh weather of the past few weeks. Be safe, take care, and run steady my friends.

Changes

2013-05-19T11:01:00.000-07:00

Let me first apologize for the lack of writing over the past six weeks. I intend to pick it up again. A lot has changed since I've last written in earnest, but you can count on the fact that we have still been getting after it.

The first big change is that Darwin Price has left St. Louis to pursue boxing based in California. He is with a great team that is providing him with the resources to be successful as a pro boxer. Unfortunately that means we may never know how fast Darwin could have run with us here at Steady State. In a short time we saw some huge gains and we're just getting to the time of year when the big meets in our area begin to take place. I honestly think that with another year we would have seen Darwin go sub-4 in the mile and run a minute faster for 5K. That said, I also think boxing provides the better financial opportunity as well as more resources for him to succeed. He will be successful. I really enjoyed my time with Darwin and am pleased with what we accomplished without much as far as resources. That said, thank you to everyone who did help us out. He is also someone who has become a great friend and I am so thankful that because of running the two of us were brought together.

Another big change is that three weeks ago I changed jobs and am no longer working within the running/race timing industry. Without offering much detail the change is huge positive for me and provides a lot of opportunity I would have otherwise not been privy to. Simply put, it's a much better fit. The job has been great so far and I am glad to report I've been running just as much as before. I've started running quite early in the mornings during the week to get to work on time. It can be hard getting out of bed but it feels much worse running late after work especially as it is getting hotter. The funny thing is I've been running extremely well as of late. My mental aspect due to the job change has been much more positive and this seems to have translated into some great runs.

Other Updates:

Mark Spewak is training for Grandma's Marathon and without a doubt is in the best shape of his life. We worked out a plan that has him stronger and more confident than I personally have ever seen him.

The group will likely be expanding in the next few weeks as a few old friends are moving to the area. We should have some guest bloggers contributing there thoughts on running and life too. We should have a contingent of guys and maybe a gal up at the Steamboat Classic in Peoria, IL next month. Steamboat is one of my favorite races and its one that I never miss.

I'm excited to see the group develop and hopefully we can continue to help each other pursue running related goals while living balanced lives. More details will certainly follow so please stay tuned. A lot has changed and will certainly continue to do so. As things change you have to adjust to pursue balance in life. Thanks for reading and look for more from us in the near future. Run Steady!

Farewell Workout Video

2013-04-26T08:40:00.001-07:00

http://www.youtube.com/watch?v=5KlNIOO9OxA

A hill workout at Forest Park with Darwin just a few weeks prior to him leaving for California. Darwin was offered an opportunity to box at the pro level and financially it was too good to pass up. I've had a blast working with him and know he will be successful in boxing. We'll never know how fast he would have been but I am confident that this season he would have turned heads and with another year of training he would have run sub-4. Thank you all for reading and supporting our efforts; continue to follow us as the team develops and we pursue our goals. Enjoy the video thanks to Mark Spewak!

Running is Freedom - Boston Reaction

2013-04-16T07:58:00.002-07:00

I was not in Boston during the bombings nor have I ever run the Boston Marathon let alone any marathon. I received a text message from a great friend Tom Farrell asking if I had seen what was happening in Boston. I was confused, because we had already seen the elites finish and Tom and I had discussed the result. So what else could be happening? He told me to get on Twitter as there was word of an explosion. Upon first hearing the news yesterday my heart immediately sank and my stomach began to ache.

I immediately saw numerous tweets about finish line explosions as I began my search only minutes after the explosions took place. Details were few and facts were fragmented at best, but social media offered a window into the disaster. At this point I was upset but all I had seen were words. The pictures that I found thereafter really changed the perspective. Without going into much detail I began to find pictures that presented a clear view of how serious this was. It looked like a war zone. Smoke, shrapnel, blood, and people with various injuries looking confused. These were normal people just like you and I who were there cheering on their friends, families, and complete strangers as they completed a monumental task. An instant later, they were fighting for their lives. There were some amazing instances shown via video as people (officers, volunteers, and runners) immediately ran towards the incident and began helping however they could. These people had no regard for their own lives and they heroically charged in simply because they wanted to help. In a low point for humanity, the way these people acted show us that even when evil is present the good will still press on.

I had several friends and some people very dear to me at the marathon. I was nervous for their safety and after a period of trying to get a hold of everyone in one way or another all were accounted for. So despite the initial fear for my friends my feelings passed to disgust and anger. Why would someone do this? How could someone do this? This was an attack on running, one of the purest forms of freedom we know. It was also an attack on a beautiful aspect of the sport in that anyone can access the finish area. Anyone can relish in the joy of a runner's triumph. Anyone can be there! On any given weekend my friends, my family, my wife to be, any handful of people I know are at these events. This could happen at any event to any one of them! As you can see this anger led back to fear. Fear for the ones I care about and realizing how easily it could have been any of us. Trying to make sense of it just left me confused, but after a bit I began to see some clarity.

I, Danny Stults have never had much desire to run a marathon but yesterday afternoon I made the decision to run Boston 2014. Running is a freedom that we can't let fear take from us.

We will press on, we will continue to run, and we will also never forget the tragedy that took place yesterday. We honor those people who were killed/injured and their families by enduring. We cannot let fear dictate our lives. I plan on being at the starting line next year. The most difficult part may be getting into the race as this attack has created such an outpouring of desire to be a part of it. We will run to remember but also to show that they can't stop us. See you in Boston.

Thanks for reading and now more than ever Run Steady.

Suppleminimal

2013-04-08T09:43:00.000-07:00

Minimal shoes are huge right now and I know a lot of people have very polar opinions of them. From my own experiences and that of those whom I've run with I see minimal shoes as a great supplemental training shoe for individuals running a fair amount of mileage. Hence... "Suppleminimal."

Minimal shoes are a great way to safely mimic barefoot running with less fear of a piece of glass or a rogue thorn causing you to fall to your knees in pain. Minimal shoes are often more flexible and keep your heel closer to the ground which works muscles in the foot and lower leg that may otherwise be underutilized. The idea is that you're strengthening stability muscles and developing stronger running form because of that. The downside is that you are often taking more impact and potentially changing your form while running in a minimal shoe which could lead to injury.

The key, as I see it, is to find a balance that works for you and to make small changes to find that balance. It's just like the idea of Steady State in that you can find a balance that works for you and that balance may not work for everyone. If you want to incorporate a minimal shoe into your training routine I would look at it in terms of percentages to reduce the likelihood or injury or a lot of soreness. Think of it in the same light that you would with regards to how many miles you run per week. It would be less than intelligent for most people to go from running 20 miles per week to 120 miles per week without a calculated progression. The same goes for shoes. You may find the most success by adding a minimal trainer one or two days a week at first and seeing how your body responds. It could be an "aha" moment or it could be a this feels awful moment. The point is to give your body a chance to see how it feels and how you personally like the minimal shoe.

For me, I have found that I like a minimal shoe for double runs but my body does not hold up well enough to use them for more than 10-15% of my weekly volume. I have found success with guidance/ structured shoes that offer a bit more support and when I veer too far I become less comfortable. So by adding the minimal aspect for a few miles a week I can achieve the benefits discussed above without the negatives. I also like to wear a minimal trainer as a kick-around shoe (that's what i call my casual shoes). You can still achieve some of the shoes benefits from simply walking in them while again reducing the risk of discomfort.

Quick Thoughts:

Minimal Shoes Offer Benefits Helpful to Long Term Running Health
Being Careful is Important
Small Changes are Best
Shoes are just as Individual as Running

People ask if I'm pro-minimal or if I would recommend a minimal running shoe for them..... The answer is Yes, I am pro-minimal and I think minimal trainers make runners stronger over time. I approve the suppleminimal approach for using a minimal trainer for a portion of your weekly mileage based on how you feel.

This blog is based totally on my own opinions and should not be considered the end all be all. Some people can run hundreds of miles barefoot and never get hurt while others can run three miles a week and become injured. I hope that my thoughts will help guide you in forming your own opinion but remember that the words here are not based on medical studies but guided by my own experiences. You may find that everything I believe about these shoes is false for you, the important thing is that if you are curious you give them a try if you feel the need. I hope these words find you well; thanks for reading and continue to run steady!

30 for 4

2013-03-24T16:30:00.000-07:00

30for4

Running can be a huge start to leading a healthy lifestyle. The physical and mental benefits are numerous and can positively impact various aspects of your day to day. No matter what your level of fitness or however experienced you are, getting started is the hardest part. It is just so easy to find an excuse or to simply sit down after work and never get up. If you’re ready to start getting fit and you have never tried running/jogging before I want to invite everyone to try the 30 for 4 Plan.

The plan is simple and designed for beginning runners/joggers or individuals whose activity levels have bottomed out over the winter. With warmer weather coming….. as I look outside and see a wall of snow…… dedication to this simple concept can help you begin pursing a healthier existence.

The Plan: 4 Days a Week – Jog/Run for 30 minutes

A 30 Minute Jog/Run at 15 minute mile pace will burn approximately 200-250 calories.
A 30 Minute Jog/Run at 7 minute mile pace will burn approximately 450-550 calories.
These numbers fluctuate based on weight and pace and you can easily determine your exact count by utilizing an online calculator.
Running consistently can help build your confidence, improve self-image, and may even make you proud.

Run four days a week for half an hour and see how you like it. You can go as fast or as slow as you feel is necessary(even walk) but keep moving and at the end of the week you will have 2 Hours of Activity you may not have enjoyed otherwise. Try it with friends, family, and anyone you would like to see healthier. I believe that if you stick to this plan you’ll see your enjoyment of running grow and you’ll find yourself wanting to go further, faster, and maybe even try a few races.

Like any plan, be careful. I can’t guarantee that you’ll lose a ton of weight, won’t get hurt, or even that you are even physically fit even to start a fitness regimen. Be smart, keep it easy, keep it fun, and I hope it works well. All we want to do is share the joys of running and this is a guideline to get you started. Proceed at your own risk and enjoy.

If you would like to spread the joy of running and jogging please share this plan and let’s get others committing to 30 for 4. There’s a runner in everyone, it takes the support of others and a little resiliency to get it out.

St. Patrick's Day Parade Run 5 Mile

2013-03-17T14:08:00.000-07:00

The St. Pat's Day 5 Mile in St. Louis is a major regional race sporting over 13,000 registrants and showcasing many of the area's best runners. For the first time, Steady State Running had two athletes competing in the same event although both at distinctly different points in training and season. To say the event held the spectator's interest with an exciting finish would be an understatement.

The course was much hillier than expected and strong headwinds kept the early pace controlled and timid. The first mile saw a group of nearly 20 runners come through in a large pack at just over 5:05 mile pace. The second mile of the race saw strong headwinds and long hill climbs, which led many of the more experienced distance runners to continue their current paths and simply follow the train. This is where Darwin Price took control of the race and ran with a confidence that usually sees distance runners pay the price late in the race. The pace per mile slowed until mile 3 of the race but the effort certainly increased. Darwin continued to lead and I was one of the many who slowly began to fall behind. A group of five put in a strong surge up a long hill just past two and three quarter miles and I found myself trying to cover the move but reacting too late. The front five moved on as Darwin continued to lead and I found myself in the comfortable presence of Carter Snow another local distance runner with similar strengths of my own. Our own race developed but the real race continued to unfold up front.

The race really broke open just after 3 miles when last year's champion and arguably St. Louis' best long distance runner Brian Lyons began to push the pace. Lyons, a tough, talented, and race savvy runner who has seen success at nearly every distance on the roads (a super nice guy too) knew his best bet was to get away from the strong kick of Price who has seen significant improvements since training with Steady State. So the battle began and the clash between the successful marathoner versus the track guy took place. The two not only continued to fight the wind and the course, but now came the series of surges and covers. They covered mile 4 in 4:40 and were alone as all other competitors had been dropped. Price said after the race, "I knew I had to be there with a half mile to go. It was tough, one of the best races I've ever had but I have been training too well to let him go. He (Lyons) is one of the toughest guys I have ever raced." The two continued to press and with a quarter mile to go remained together. With a bit over 100 meters to go Darwin began to press after covering another Lyon's surge and with 30 meters to go pulled slightly ahead. The two sprinted towards the finish and with a final surge over the last meters Lyon's fell just short of repeating and St. Louis saw a new St. Pat's Champion. The two covered the final mile in another 4:40!

Darwin crossed the line in 25:03 with Brian less than a second behind also finishing in 25:03. The most memorable finish in recent years and impressive times on the newer, more difficult course; these two deserve huge credit for their efforts and for the show they put on. Simply Put: That Was One Hell of a Run.

I finished over a minute later in 26:06 but had a view of the sprint finish as we came down Market Street. I ran the last mile and a half with Carter and Dan Strackeljahn. Two guys I know pretty well and it was clear we took solace in each other's presence. Strack put in a good last 800 to finish 6th and Carter had a strong final 100 meters to take 7th. My first race since last June left me in 8th place and feeling like I had not only busted off some rust but reignited my desire to compete. It was fun! I ran a bit conservative due to an Achilles issue but was pleased with the effort and finished feeling happy. It felt good to be back and I am certain it would have been that way had it been a minute slower.

This race marked the last major road race for Darwin as outdoor season is kicking off and his pursuit of a national qualifier in the 1500 is officially underway. For me, this race marked a return to racing and the debut of the new Steady State Running team jersey. The St. Pat's run left us both feeling happy with where we are at, impressed with the competition, and looking forward to the future. Thanks for reading and stay tuned as the journey for each of us continues to unfold.

Confidence

2013-03-10T15:25:00.000-07:00

Confidence and distance running do not always go hand in hand. The sport itself is humbling as racing and injury are often quick to leave you feeling down. This is partially due to our own expectations and the fact the there is only one winner each time we toe the line. We may even avoid outward confidence to seem less arrogant or over the top. The truth is that confidence is a necessary piece to your success and lacking that piece has held many potentially great distance runners back.

The beautiful thing about having confidence is that it allows you to embrace a risk with less or no fear at all. I’m a big proponent of running smart and believe that being smart in a race will yield the best results overall. But to truly have a great race you should run smart for about 85-90% of the distance then let your confidence take you the rest of the way. Confidence is what tells you to go for the win, to catch the person in front of you, or to simply drop the hammer and see what happens. Without confidence we settle and that will only take you so far.

The perfect example of how confidence affects a runner is seen whenever a top high school athlete comes to college and gets handled in their first few races. This is a kid who used to win everything so this will certainly phase them and it goes one of two ways. They maintain confidence in themselves, their training, and their future or they begin to question everything. The one who maintains confidence takes the losses in strides and almost all the time ends up running very well by the time they finish their collegiate career. The one who begins to question starts develops of poor view of the sport, the team, and themselves as a runner and almost always begins to find other things more interesting. The examples are based upon my experiences as an athlete and from the time I spent at Oklahoma State University coaching. These examples may not take shape in all instances and it’s not to say the one who questions will not be successful. My view is simply that a healthy confidence helps the athlete achieve success earlier and maintain healthier mental outlook. An example of this is a good friend who is currently in his third year as a collegiate. He left high school as one of the best 5K performers in the nation but after injury struggled in his first season as a collegiate. He was down on himself and dug a hole that took him over a year to get out of before he believed in himself and his training again. He doubted his ability and his decision to leave home for college all because he was not achieving the success he expected. It took one good race to start his transition and he built confidence from there. Now as a third year, he is competing as a top runner in the NCAA and continues to surprise people.

How's This For Confidence? That's A Women's Jersey

Confidence is important, so where should we pull it from? Short answer, everywhere. Be proud of what you do and what you’re capable of. Have faith in your training, your coach, your team, and yourself. When you train, build on your weaknesses and know you are getting stronger physically and mentally. Believe in the training plan you follow and the coaching advice you receive. By focusing on the way you perceive training and coaching you gain confidence in knowing that you've done everything right. Regardless of the training itself, if you believe in it and what the coach is saying to you then you have no reason to doubt your fitness. Remove the doubt and leave little room to freak out. When racing with your team gain confidence in the fact that you run with these people every single day. Be positive with yourself. Even when things do not go as planned or as well as you had hoped try focus on the positive. Maintaining confidence is just as important as building it. Know that there are downs with the ups and that is more than alright. Everyone struggles, but the strong pull themselves up quicker. Show your confidence but don't be cocky. Nothing is more frightening to a big talker than someone who can make a point without saying a word. A positive outlook with yourself and your running will make your experience much more pleasant and may even give you the edge to become as great as you possibly can.

Be confident and have faith in yourself. Be patient and train smart. These two simple phrases will lead you to a steady state as a runner and if you can truly embody them in your everyday life you just may surprise yourself the next time you race.

Change of Perspective - Thoughts Inspired by a Super Fan

2013-02-27T07:43:00.001-08:00

I took some time recently to catch up with Derek Rubis, arguably distance running's biggest fan after our first interview took place nearly a year ago. The original interview can be found here. Talking with Derek led me to think about the sport and areas that we would look to change, specifically in the marketability of athletes and perceptions held of elite athletes.

The beautiful thing about Derek is he loves both participating in track/cross country but also loves to support the sport as a spectator. Derek continues to pound out mileage and has a pretty hefty outdoor schedule ahead of him where he hopes to crack 11:00 for 3K, 19:00 for 5K, and 40:00 for 10K. Derek is also hoping to crack 11:30 for the steeplechase, an event where has coaching input from one of the nation's best in Billy Nelson of Colorado. This relationship shows a positive quality of the sport in that one of the nation's elite in Nelson has taken the time to befriend a fan. This shows the perfect opportunity for a marketability we can highlight. As looking for "stories" in the sport can be an issue things like this should be pounced on. Lets market every opportunity like this where the stars and top athletes do great things. Nelson could have brushed Derek off as easy as the next guy, but he didn't and now according to Rubis they keep up casual contact. Its athletes actions like this that should be publicized. If Aaron Rodgers reaches out to a fan it's all over ESPN; I think we should hold our athletes in the same regard. Rubis agrees. He suggests that the best ways to promote the sport to big fans and casual fans is more mainstream media outlets. Whether that be ESPN, NBC, or simply even the front page of local papers, more exposure should mean fan base growth. I agree. I think it's great that Derek could so casually form a relationship with Nelson after attending the Olympic Trials, but that also highlights a perspective we need to look at for the sport. We market the best runners as just normal people that everyone can relate to when in reality they are nothing of the sort. We say things like "run with an Olympian " at road races. It's all fake though, as lining up next to them may be the only thing we have in common with those Olympians. Most people cannot comprehend the work they put in or the ability they have. The runners like Ritzenhein, Rupp, Farah, Flannagan, Goucher, Fernandez, and Jager are not normal at all! They are freaks! (In the best of ways) No matter what the average person does they will never run like these people do. Just like no matter what the average person does they will never play ball like Kobe Bryant or Kevin Durant. We treat those basketball players like gods, we should treat the best runners like them too. So what makes them more god like in addition to the way they run? The fact that Nike, Brooks, Asics, etc. pays them to run. If only we knew how much right? Releasing this makes the pros seem more professional and helps bolster this idea that they are indeed superstars. I know it's not as if they will be paid like Kobe but getting paid 100K a year to run is pretty damn solid. Releasing more information about racing schedules and developing rivalries would help too. Announce fields well in advance..... quit this waiting until the week of crap. Give time for some excitement to build and only pull out of the race if you truly must! Let's see Rupp versus Lagat more often and make a big deal about it. Lets respect the fact that these blazing fast runners can put on a hell of show when they go head to head. Rubis appreciates this idea as no one has more respect for fast runners than he does. Rubis gets excited when the best do well, he gets excited when the average do well, he even gets excited when the slowest of the slow do well. This is what we need to build off of. This excitement at all levels is valuable at involving everyone but expressing how great the best are is what makes the spectator or fan experience valuable. The Olympics happen every four years, but there are years of stories in between that the public would love and we are missing the boat by not promoting these stories.

I asked Derek what the most valuable piece of information he would give to any runner was and he replied with a quote from Steeplechaser Anthony Famiglietti, " You can let things destroy and lead to self destruction or you can destroy the things that keep you from fulfilling your true potential" I see this as the perfect response and fitting for the tone of change we seek in the sport. It's our older way of thinking that keeps us from fulfilling our true potential, perhaps destroying or at the least changing that way of thinking will lead to the long term growth of the sport's fan base. Let's stop pretending the best runners are just like us and let's take advantage of every opportunity to promote the stories that will help get us and keep us in mainstream media channels. Hopefully this blog helps you to take a step back and think about how you or anyone can grow the sport we love. I know that this may lead to more questions than answers, but without a doubt thinking about things is the first step. Thank You to Derek for helping inspire runners everyday and to help shape the thought that went into this.

Derek Rubis + Danny Stults = Derek Stults

You May Recognize Some of Derek's Famous Face In Hole Pictures As Many Runners Consider Being "Rubisized" As An Essential Step To Making It.

Missouri Collegiate Challenge

2013-02-19T18:31:00.003-08:00

Last Friday Darwin and I traveled back to Columbia, MO for another indoor meet hosted by the Tigers of Mizzou. The two hour drive was uneventful and we arrived about ninety minutes before the start of the mile. I was unsure as to how things would go as the heats weren't particularly competitive and it seemed unlikely we would get a very quick race. What can you do though? We currently don't have the means to go to bigger meets as many indoor facilities are quite far from St. Louis and the financial and time costs associated with doing so simply are not available for us. Sometimes you take what you can get..........

The race started and no one wanted to lead, first 200 in 33.4. This was looking like it would be a slow race won by a big kick until a brave redshirt from Missouri took control of the race at about 300 meters in. They came through 400 at 65.3 and it was certain that Darwin would not be bettering his mark from the previous meet. The redshirt (Tyler Schneider) pushed the pace and the two started clicking off 31 mids for each 200. Schneider continued to press and ran in my opinion a very tough race but in the end could not match the strong close of Price who's final 400 was 58.9 to finish in 4:12.33. Just a 10th of a second off of his personal best in a race that was not setup at all to go fast. Very Impressive! Darwin's effort was also good for a meet record and it was clear that the time really didn't show his fitness as obviously there is much more there but there. Despite all these positives Darwin walked away unhappy clearly wanting a better time. After a brief cooldown jog we sat and waited the two plus hours for the 3K.

This race was more competitive as Mizzou had a number of runners in the race trying to run 8:30 in the hopes of making their SEC squad. After getting third in the last 3K he ran Darwin felt he had something to prove and after a disappointing mile in his eyes he was ready to roll. A group of four Missouri boys and Darwin seemingly separated themselves from the field almost immediately and set out 4:30 pace. The Missouri boys did the work and Darwin simply trailed covering every move as any runner competing only for the win would. He looked smooth, he looked confident, and most importantly he looked strong. After an opening mile of 4:32 the pack reduced to three plus Darwin and the group continued to press although the pace dropped closer to 4:35. With 600 to go it was clear the group was struggling and Darwin simply open his stride and began to press. The slight pickup was enough to separate himself and then a final 200 of 29 was good enough to secure the win, a second meet record, and a PR of 8:28.3. It was a huge run. It shows how much stronger Darwin is as he seemingly eased his way to a 10 second PR.

Double Champ - Undefeated Spikes

Above you can see Darwin with his new Brooks Wire 2 spikes which have yet to lose a race. Thanks to Brooks Running for the support as these literally arrived an hour before we left for Mizzou. No denying it, those spikes are sweet. Darwin continues to work hard and his racing shows it. His times will drop and we will continue to see what we can do together. Thanks for reading and stayed tuned for big things from Darwin and for blogs intended to educate and inspire. Run Steady!

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The Good Days

2013-02-10T16:57:00.001-08:00

Consistently running and pushing up the amount you run can leave you feeling sluggish and flat quite often. An average week leaves me with about two days I don't feel all that good, two days that are just average runs, and then three runs I would say I felt decently well. But every once in a while, there is that special run where you expect to feel crappy and then things just click.

That is the beauty that lies in grinding out runs as you never really know what to expect. The horrible runs are indeed horrible and I personally have had my fair share. But there is something so magical about a run that you go into thinking, "This could be rough" and then you find yourself clicking off miles at 30 seconds to a minute faster than expected. It has been a while since I've had one of those but I know that it could be tomorrow. Again, there lies the beauty of running as everyday is a new day and you start with a clean slate. You have a chance for that great run. But this is where the pain and agony of running lies as well. Everyday is a new day and you start it with ZERO miles. You have to be willing to go out and put the time in to even have a chance at that perfect day. It's easy to run three days a week and feel great all the time. This blog post honestly will not resonate to the people that run that way and that's fine. But if you have ever consistently pounded away miles week after week than you surely understand why the good days and the perfect days are of such value.

Running is hard. There are certainly more average days than anything else. If you can find enjoyment in the average days and learn to cope with the crappy ones then you have a chance to be great. At the very least, you have a chance to be the best runner that you can be. If you can find enjoyment in the difficult parts of running and in life then you can gain advantage on those that do not. My run today did not feel great but it was not all that bad. I did it. I'll do it again tomorrow barring injury or illness and I will keep chasing that perfect day. Who knows, maybe if I'm lucky I'll have one the next time I race.

Keep the faith and keep running. Thanks for reading and Run Steady my friends.

US Cross Country Nationals

2013-02-05T19:11:00.002-08:00

US XC Nationals were this past Saturday here in St. Louis and we were treated to some of the better fields assembled in the past ten years. The day itself was quite nice as the temps were cool and the sun was out. The wind was gusty and by the final race of the day the soft course was a bit torn up by a thousand or so runners who competed in the various races comprised of the 2K loop course in Forest Park. The best part of the entire day was the outpouring of support that all of the competitors received. People were there to spectate and the runners who competed in the community races stayed to support the elites competing to go to Poland. It was nice to see people who were enjoying the sport.

Highlights (As I Saw Them)

Deena Kastor is awesome.

Deena who is less than 2 weeks from her 40th birthday placed third in the women's open race by running gutsy and getting away from a pack of ladies who were content to kick for a top 6 place on the team. Shalane did what she does and Conley ran really well so those two spots were locked up. Deena worked the middle of the race and none of the other ladies were willing to go after her. Really shows the value of guts, years of mileage, and most importantly of smart decisions when racing.

Craig Nowak

The newest Cowboy out of Oklahoma State to show the nation that Dave Smith knows cross country and how to develop young talent. Craig executed a near perfect tactical race to win his first national title in the men's junior division. My pick to win; he shadowed the lead pack for 6K and his name was not even announced until roughly a kilometer left in the 8K race. Over the last half mile he simply hammered a good field on a soft course and comfortably won in just under 24:50. Smart racing again, ensured that the young talent would not only punch his ticket to Poland but would also walk away a champion.

Nowak and I

Ritz Is A Nice Guy/ Good For The Sport

After the race Dathan Ritzenhein who finished second in the men's open was very open with the media and the fans. He was more than willing to express his thanks to the course staff and spent a decent amount of time after the race and awards taking pictures with his fans. The reason I point this out is that some other top runners were not as willing and I overheard some fans speaking about another runner's rude response when they asked for an autograph. Those fans walked away with a bitter taste on an otherwise great experience. It is important for runners to realize the value in marketing themselves and conveying a positive image. Maybe keeping to yourself and keeping everything about what you do a secret isn't good for the sport? We really don't have high profile celebrities in the sport, but maybe we would if people were quicker to acknowledge fans. I know it can get old and yes it's hard to smile when your upset about a race; but these people love you. Sign their damn shirts.......

The NCAA is Crazy Deep

Chris Derrick just won his first national title after never winning one in college. There are arguments about Derrick being the best to never win an NCAA title but honestly there shouldn't be. He is the best to have never won. Congrats to him on his win at US XC and there will be plenty to come barring injury or some other life altering occurrence for him. The fact that a 27:31 10K guy got out of the NCAA as a runner-up is nuts. Tough time to be a collegiate athlete.

National Champion

Darwin Price Is Tough

Darwin Price competed and finished 50th overall in the open men's race in a field that had 10 sub 28 10K guys. This field was great, no doubt. His 50th place this year was like a top 20 spot last and maybe even higher. Darwin is currently training specifically for the mile but felt that St. Louis needed a local representative as the meet was here in our backyard. He manned up and ran a race that we both knew had the potential to be very difficult for him. A natural track talent, the soft ground really worried me. Soft ground and a long way to go favors strength runners over speed and Darwin Price is a speed guy for sure. He really impressed me though as our entire focus was to run smart. He showed incredible poise for the first 8K and then moved quite well over the final 4K catching roughly 12 guys in a race where not a lot of movement took place. He exceeded expectations and had I let him go a little earlier he may have even caught a few more. Well done Darwin, you continue to impress me and are a joy to coach.

Darwin Price

Now that it's over I have the strong urge to race again myself. It's been 8 months and nothing like the pure competition of cross country to motivate you. Hopefully I will spike up sometime soon but more so than that I hope this meet motivated others in the same way. We love this sport so we need to support it. Support by competing, spectating, buying merchandise/ product, and most importantly inviting others to join us. Thanks for reading and Run Steady.......

Poem By Mark Spewak

2013-01-30T14:07:00.000-08:00

This Poem Authored By Mark Spewak Was Inspired By The Recent "When No Ones Watching" Blog. You Can Find The Blog Here: http://steadystaterunning.blogspot.com/2013/01/when-no-ones-watching.html

A Big Thanks To Mark For Sharing And To You For Reading

The Stress Of Life

2013-01-29T19:51:00.001-08:00

It's hard to get out the door day to day; especially if that happens to be a day where you are running alone. Some days it can seem as if every step is a struggle; days where your "easy" was more than a pain. That's normal. We all deal with it and usually we push through it without much issue. When it does become a problem is when stress from other aspects of life become compounded with that regular struggle. The question becomes how do you deal with it then?

I personally can get pretty down when things don't feel right. If there are issues with my job, family, or I'm worried about money I have a bad habit of dwelling on that despite the other very positive aspects my life. This takes a physical toll on my running, most noticeably if I don't run in the morning and the day was a tough one. The mental strain of worry simply drains me. The best part is, I'm not crazy. http://www.webmd.com/balance/guide/how-worrying-affects-your-body Obviously the best approach would be to eliminate the stress that is causing you to feel poorly and then back to running as usual right? Easier said than done.

What I've done when life really gets me down is to turn to running itself to alleviate that discomfort. Again, obvious right? Go run for a bit to burn off some of those bodily chemicals and to push some feel good dopamine. But it goes a bit further than that too. Long-term slumps where you just feel crappy can take more than a few normal runs so I have a few things I incorporate when I'm down and just as a part of routine.

Don't Cut the Run Short. I usually feel much better once I get past twenty or thirty minutes, so if I make it through that part the second half of the run is fine and I have the mental relief of thinking at least I did my whole run. A short run is great because it does burn off some steam but I find that not deviating from your normal routine is more beneficial.

Change the Location. It's fine to run where you always run but throwing in a curve ball and going to a place you love to run helps. Being somewhere you enjoy helps you relax and really feel like you are doing something positive. I prefer to hit a long trail that doesn't have many people on it.

Run with a Friend. Having a running partner always makes running easier, but running with a friend when your stressed makes both the run and the world seem better. Someone to vent to, someone who understands, and someone you can trust. Coupling a decent run with a good buddy can really help lift your spirits.

Run Alone. As much as running with someone is great, sometimes you just have to head out on your own. It allows you to think things through and focus on what's been bothering you in an environment where you can just shut off and go. Again, as you are already feeling drained running alone can be difficult but sometimes it will be just what you need. I try not to run more than a few days alone though as it can add to the mental toll of feeling alone.

No Worries About the Pace. Don't worry about how fast or slow you're going. The truth is, it doesn't matter at all. You are out there running and you are going to be better for it, so no need to worry about speed today. You can worry about going fast when you are feeling better and you're not worried about the things you are worrying about now! That was a lot of worry in one sentence......

These are just my personal feelings about dealing with stress and maintaining your running. Just like anything, there can be a point where you need to stop. If you really aren't feeling a run then just maybe you should take the day to rest. Dealing with stress is a personal thing that you need to figure out on your own over time. I hope that my writing helps you determine how you can best deal with stress while limiting its effect on your running and using running to limit the effects of stress on your life. Thanks for reading and Run Steady my friends......

It's True

2013-01-29T09:15:00.000-08:00

When No One's Watching

2013-01-25T18:28:00.001-08:00

As we all know, running is not the most glamorous or revered sport in the eyes of the lay person. The funny thing is just how little they really know. The hours spent alone or with those few training partners brave enough to dedicate themselves to being better are far too many to count. We are often met with responses of how crazy we are for the mileage we run or the times we wake just to get a workout in. This is amplified for the post-collegiate athlete still chasing a dream.

I couldn't help but think about this as I timed a workout for Darwin on the track yesterday as it was 20 degrees and gusting winds. He ground out a 400 workout wearing whatever gear we can get and a pair of Brooks flats that are likely a half size too small. I ran earlier on my own battling the cold but still putting in my 75 minute run. I finished, took a quick shower, and headed to the track. Truth be told I'm freezing as my hair is still a bit wet but I've got to head to a work meeting directly after timing the workout. It's Darwin's day off of work but he is struggling with the cold and has worked so much over the past week that he looks visibly tired as he first exchange hellos. Still, he hits every quarter at nearly the exact pace I prescribe and off short rest. He finished the last quarter and after a brief goodbye he heads off for a cooldown and I jog to my vehicle.

How's that for glamorous? With no gear sponsor or monetary support we continue to pursue our "better" and do what needs to be done. Running is still a huge part of life for post-collegiates still training at high levels it simply becomes more important than ever to manage your time and balance running with all the other aspects of life you have to deal with now. It's a delicate balance and it becomes more difficult than ever to run"fast", but you can count on one thing....

Regardless of who is watching or who is not, you can count on the runners like us to go after it.

Darwin Opens The Season

2013-01-21T19:57:00.002-08:00

This past Friday Darwin Price and I traveled to Columbia, MO for the Missouri Invitational. Just two hours away, the short drive didn't leave much time for nerves to build as this would be his first track race since leaving Grambling State last May. As we walked into the fieldhouse all the emotions and feelings that only those who have competed know flooded back and I couldn't help but smile. I looked over at Darwin and noticed he was doing the same. It was good to be back.

After the warmup and strides, it was clear that Darwin was enjoying himself and looked relaxed. As the runners pulled off their sweats his new bright Brooks singlet stood out amongst the collegiates and other unattached entrants in the mile. Our plan was simple; don't take the lead until you will won't give it back. The starter raised his gun and the race was off. It was an odd feeling for me as with all the training and coaching that I've done you can't help but think what if he's not ready? Needless to say, Darwin was ready. After a slinky type pace Darwin covered every move and took the lead with 300 meters to go and held it to a victory in 4:12.2. The fastest he's run in nearly four years and the fastest he's ever covered the full mile. I walked away a proud coach and he seemed pretty happy himself. He doubled back in the 3K two hours later and despite not having the kick to win managed a third place finish in 8:38 for his second PR of the day.

After a great day at the track I can't help but think of what's to come. After running so well off of base training I'm excited to see where we can go as we continue to build strength and peak for key races. There is a lot more there and over time I'm hopeful we will see that potential realized. As long as we make the right decisions and we stay consistent big things are in store. Stay tuned to see how this young runner develops into a strong miler and a force to be reckoned with. Thanks for reading.

5 Quick Tips To Be A Healthier Runner

2013-01-19T12:34:00.000-08:00

Small Changes Can Make A Big Difference. As Individual As Running Is, Try These Out And See If You Notice A Difference.

DRINK MORE WATER:

Make drinking a glass of water the first you do after you wake up and the last thing you do before you go to bed. Improper hydration can lead to injury and impede the recovery process.

STRETCH:

Take a few minutes to stretch after your run. It only requires a small amount of time but focusing on the larger muscle groups is a quick way to keep you feeling good. (Calves, Quads, Hamstrings)

STRIDE:

Do 4-6 strides one or two times a week after your normal runs. Progress through the stride of about 100 meters and finish running near 80-85% speed. This quick little shot of turnover is often a great cure for breaking your muscles out the monotonous rhythm of your daily run. They don’t need to be hard, just quick enough to improve range of motion and remind your body that it can go fast.

SNACK SMART:

Snack right anyway. When reaching for your post-run reload or your midday snack replace what you would normally eat with fruit or whole grain. You don’t have to do this often; but consider if you change out fruit for chips once or a twice a week you are adding 50-100 servings of healthy calories, vitamins, and minerals while cutting 50-100 servings that would otherwise be high in saturated fat.

GET FITTED:

Go to your local run specialty store and have them perform gait analysis for you to determine that you are running in the right type of shoe. They will be able to help you determine to which degree you pronate or supinate and can also recommend a shoe that will suit your particular situation. I would recommend a running shop over a big box store because often they do a better job of providing the proper shoe versus an employee of a larger store who may not even run but thinks that “Brand X Looks Cool.” Wearing the proper type of footwear can save you plenty of aches, pains, and breaks….. So Why Not?

Too Long

2013-01-17T18:03:00.002-08:00

It's been quite some time since I've written and my life has changed drastically over the past half year. I'm no longer living in Oklahoma or training with the Cowboys, but my running has still been strong and I'm coaching a small group of independent runners based in the St. Louis area. I am an Assistant Director of a race management company and although I'm around races nearly every week it has been almost 8 months since I last competed. My hope is by posting more frequently about my athletes, the races I see, and my own training that others can pull useful information to further enhance their own running and coaching experiences. Thanks for reading and stay tuned.
-Daniel Stults

Not Sure Where The Path Will Take Us, The Only Choice We Have Is To Push On

River to River Relay 2012

2012-04-24T17:15:00.000-07:00

This past weekend I was fortunate enough to race the 2012 River to River Relay. This 8 person, 80 mile relay takes runners from one side of Illinois to the other going from the Mississippi River to the Ohio River. The race was amazing. It boils down to a day of fun with your teammates while occasionally carrying the baton. I competed for team Has Beens, composed of good friends and former teammates varying in age. We placed second in the field of over 250 teams and I am still pretty pumped about it.

The course is quite hilly and makes for some challenging running, but the relay environment takes some of the normal race day pressure away. It becomes more about having fun and enjoying the time with your team. On the same note, you cannot help but want to run well. Each runner runs three separate times which can lead to some cramping up. I led off for us and had a stellar first leg. By that, I mean I had a blast. I raced in Superman briefs (that should illustrate the tone of our team) and after a very quick first mile found myself at the front of the pack. I built a decent lead over the next few miles and handed off in first. It was a great feeling. The crowd loved my uniform and as I climbed into our Transformers decorated van also adorned with animal horns and the race trophies of the past few years I felt nothing but pride. As the race went on we held to second place and considered ourselves the people's champs as throughout the entire race word of the Superman runner and the Transformers van team spread. We had so much fun that place or pace was irrelevant. It was great being with the guys and the antics of the van will likely become legend passed on to future runners of the Has Beens. The post race celebrations occurred in the small town of Galconda, IL where all the teams mingle, eat, drink, and be merry. A great way to cap off a great day of running.

The value to those reading this is that a team relay may be a great opportunity for you to get back to racing or to get out of a bad race funk. The relay environment makes gauging your efforts difficult as the leg lengths and intensities vary. The team aspect also replaces a relaxed feel of fun for the normal race day pressures you may feel. This gives you a chance to run based on feel, push yourself, and have a great time doing it. You can associate some positive feelings with racing which can carry over to your next "real" race. I would also recommend a relay for first time or beginning racers. It will surely leave you with positive feeling that will make you come back for more. I suggest that everyone tries at least one. I can definitely think of a worse way to spend a weekend.

Ahh The Power of Ice Bath

2012-03-21T18:42:00.002-07:00

Its hard to quantify the benefits of ice bath or immersing oneself in cold water for a period of time. Some distance runners take them constantly while others nearly never do or prefer to hot tub instead. Regardless of personal preference however, ice bath has been shown reduce swelling and tissue breakdown following long runs or intense workouts. Running long or at a high effort level pushes up that metabolic rate causing breakdown and micro-tears which we associate with post run fatigue or soreness. The idea is that the cold water constricts your blood vessels and decreases the metabolic activity in the muscles that are roaring from your recently finished run. After sitting in there a brief period you get out and as you naturally let your muscles warm over the next twenty to thirty minutes blood rushes back through and pushes out much of the byproduct of that metabolic breakdown. This reduces inflammation, reduces soreness, can help prevent injury in the long term, and promotes recovery.

There is no exact way to ice bath and many runners prefer to ice for different amounts of time, at different temperatures, or even prefer to use contrast baths. It is common for ice baths to range from 50 to 60 degrees Fahrenheit and for one to immerse for 10 to 15 minutes. I've seen guys do ice baths in the low 40s and I personally don't see an increase in benefit from going below 50. You may also be reaching a point where the cold is doing more harm than good so colder is definitely not always better. The same goes for the time, more is not always better. Spending 30 minutes in 50 degree water likely is going to be taxing and could impair recovery rather than promote it. I've also seen people who prefer to do brief periods in the cold, a brief period in the hot tub, then back to the cold. This contrast is supposed to promote the flushing described earlier. I think a few minutes back and forth offers less benefit than straight time in the cold, but again this is a personal voyage for every runner.

My ice bath process is quite simple. I only utilize this after long runs or when I am particularly sore from racing or high intensity efforts. That means I usually take the plunge once or twice a week. I'm fine with anything in the 50s for temp and I get in, making sure to put my hips under and then sit tight for 10 to 12 minutes. As much as it can hurt the first minute I figure that after two hours of running what's another few minutes of discomfort? After the time passes, I dry off and then wait thirty minutes before I shower so I can warm up a slow rate to keep things cool for a little while longer. This does the trick for me and when I fail to take an ice bath after hard efforts I can sometimes stay sore or feel fatigued for a few days. At the very least it offers a bit of recovery that makes long term training a bit more sustainable and may prevent small injuries from derailing an entire training block. If I don't have access to ice to make my own ice bath I think that simple sitting in a tub with cold water does offer some benefit. It may not be as effective but its better than nothing.

Ice bath may help you train more consistently and that is a major part to improving your running. So, try it out and see what works for you. Be safe and don't go to the extremes. Remember that everything I've written is based on my opinions and personal experiences. This is a subject that remains very vague in terms of research and I have in no way conducted any formal investigations to back what I've claimed. It is all based on information from my own trials,what I've seen the athletes around me do, and small write-ups I've seen in running publications and on the web. Be smart, be safe. I hope it helps.

Balancing Work and Running

2012-03-05T19:36:00.005-08:00

It can be difficult to balance working a lot and still trying to get your mileage in. This is especially the case with work schedules that are constantly changing and do not allow for the development of a regular routine. This applies to runners of all levels and pursuing all types of goals and developmental milestones. Running offers a pillar of stability in a chaotic world and for me it is one aspect of life that I prefer to do everyday and almost always do. (I have scheduled day's off for recovery reasons.....) There is nothing worse than feeling as if a job is taking away the things you love in the sense of you are too tired or simply do not have the time to pursue what you want. This blog should offer some tips on how to cope and how to balance work and running so that you don't have to sacrifice too much of one.

PLAN: Especially with a constantly changing week by week work schedule you need to get in the habit of planning out your running schedule. This will allow you achieve the mileage you want for that week based on your crazy schedule on the job. This even applies to racing as you will need to request off well in advance and plan to taper as your schedule allows. You may have to alter your training around work, but with proper planning you can still get your mileage in. For instance, if I work 8 to 5 during the week I often have evening requirements with school that don't allow for running. So I run in the morning, usually for an hour, then run immediately after I get off at 5 for another thirty minutes or so. This gives me about 11 miles on the day and despite working and other activities my weekly mileage goal has not taken a hit. Some people even prefer to do a few miles on their lunch hour, but I'm usually starving by this point. This leads into tip number 2.....

DOUBLE: Double when necessary. Sometimes it is unrealistic to do a long run in the early morning before work, so break it up. Fifteen extra minutes to eat, get ready, or sleep in the morning may be more valuable than two extra miles so I suggest going a bit shorter and then heading back out in the afternoon or evening for few more miles.

CROSS TRAIN: You don't always have to run either. Supplementing cross training like aqua jogging or elliptical can help you maintain a high activity level and endurance base while offering your body a bit more recovery.

MAKE DAYS OFF COUNT: Put in your long runs on days when you have the time to do so. Getting in your weekly long effort of 20% of your total volume is important and really helps build your strength. Don't sacrifice it. Days off are also great days to plan for workouts and may even give you an extra opportunity for an easy double. The most important part of the day off though may be the mental aspect it offers. Enjoy it, this is your chance to not feel rushed and be sure to use that as a refresher. It may also be valuable to take a day off of work as a day off from running if you are very worn down. Take a double whammy to boost recovery.

LISTEN TO YOUR BODY: You're going to get tired, so go easy. Don't expect to be firing on all cylinders and when you have a crappy day just go slower and cut it short if necessary. As the work week presses on my morning runs get a bit slower as a lack of sleep and recovery catches up to me. It is important to remember that getting out the door and doing something is the key, it is not necessarily the pace that is most pivotal. You may also get worn down to where a day or two off becomes vital. Take the days. A few days down is less of a sacrifice than weeks down due to injury, illness, or over-training.

SLEEP: Make a concerted effort to get to bed at nearly the same time every night if possible and shoot for the coveted seven to eight hours. If you can stay consistent in your sleep recovery will be less of an issue and this balancing act will be less taxing over time.

WATER BOTTLE: Take a water bottle to work and be sure to use that thing like crazy. Staying hydrated fosters recovery and recovery is the name of the game with our busy schedules.
Klean Kanteen (Google Affiliate Ad)

MAKE IT WORK AT WORK: Stretch when you get to work if possible. Pack recovery drinks and snack bars to enjoy on the job or on break to facilitate... you guessed it.... recovery. If you're planning a workout after work try to stay off your feet and if need be bring your running gear to work so you can change and go straight for it.

Hopefully these suggestions help you out, they sure help me. The most important tip however is to stay focused and just keep on it. It will pay off in the long run and you love it right?

A Brief Chat With Derek Rubis

2012-03-02T16:15:00.002-08:00

Derek Rubis from Waukesha, Wisconsin is arguably cross country and track’s biggest fan. Most well known for his face in the hole renditions of elite runners and those associated with them, this “Rubisizing” has become a sign of success in the sport. Note: The first person “Rubisized” was Ryan Fenton of Flotrack. Derek has shown an uncanny ability to develop relationships via social networking and due to his active involvement on Twitter and Facebook he can now call many elite level runners friends he may have otherwise never have come to know. His genuine love for the sport is evident in his passionate following of results and the sheer amount of time he devotes to running and volunteer coaching at Carroll University in Waukesha, Wisconsin. Derek and I have been communicating since this past summer via these social networking sites and I was curious how “The Hub of Distance Running” himself would go about building the sport’s following. Derek and I exchanged a few messages via Facebook and here is a brief synopsis about his background and his ideas.

Derek has been running since his 6^th grade year of school, totaling 18 years. Although his first race did not go as well as he would have hoped, the roots for his love of distance running had been planted. He described an early draw as the fact that not many people can run distance and the enjoyment he felt and still feels from long runs. In high school cross country Derek raced against the former Olympian and Stanford graduate Gabe Jennings. He continued his running at Carroll University and does so today by competing for the Greater Milwaukee Track Club. He currently runs 75-80 miles per week and says he hopes to find work as a collegiate assistant coach in the near future. Derek is actively in attendance at many major and local competitions and describes Landon Peacock’s late charge past Andy Bayer in the 2010 Big Ten Cross Country as the most exciting race he’s seen. Derek was also at the 2011 NCAA Division 1 Cross Country Championships where he was able to cheer on many of his favorite athletes including Diego Estrada of NAU, Colby Lowe and Tom Farrell of Oklahoma State, Chris Derrick of Stanford, and the members of his favorite team hailing from the University of Wisconsin. At the national meet Derek was even featured on both Flotrack and Runnerspace as one of running’s biggest fans. Derek is currently the focal point of a Facebook group, “Let's Send Derek Rubis to the Olympic Trials” in which members of the running community are raising money to, you guessed it, send Rubis to Eugene. Derek said he hopes attend the trials as he’s never been and would like to support his favorite pro athletes in Chris Solinsky, Matt Tegenkamp, Billy Nelson, and star decathlete Trey Hardee. Derek describes these athletes as an inspiration to get out the door and pursue becoming a better athlete and a better person. The total raised as of this writing is at $930.

I asked Derek about his views on building the sport’s following and how both current fans and elite athletes could contribute. Derek suggested that promoting is everyone’s responsibility. This falls on both athletes and fans alike as Derek is quoted as saying, “Promote Like Hell.” If this approach is taken and everyone involved begins simply spreading the word about local and national events and increase in exposure is likely to increase fan base. Derek suggests that promotion go beyond simply telling people about the events and meet coordinators going to extra mile to increase media coverage by contacting local news agencies. Fans could push this too by contacting themselves and asking for more involved or better coverage of running related events. Derek suggested that for elite athletes to help more need to take a strong stance as Nick Symmonds has done by aggressively pursuing changes in USATF policy and speaking out to build for the future. Note: Check out Nick’s Facebook Group, ““I’m tired of USATF and IAAF cripping our sport.” As for televised events, Derek stressed that partial coverage of a race does not do it justice and that showing more, highly competitive races may bolster casual interest from the community. I would agree, building the drama of a race is a great way to capture interest and suck people in. What is better than two hometown heroes competing head to head for a championship? Things people can relate to like location and upbringing can help people relate to distance running and increase their interest. That is what I see as the major problem, for many people this running thing is too foreign and hard to relate to. By increasing exposure through increased promotion as Derek suggested this may make running more relatable to the average American. This a good starting point, I am interested to see how things unfold in the future. I will be doing my best to promote like hell, will you?

A big thanks to Derek Rubis for his time and sharing of personal information. Be sure to follow him on Twitter @drubisunirun and check out the Facebook groups mentioned above.

Random Olympian

2012-02-26T15:06:00.002-08:00

On our return trip from the Big 12 Indoor meet in College Station, Texas we stopped in Breckenridge to grab some quick lunch. Accompanied by a group of about ten of the OSU athletes we simply walked to the nearest place we could grab something quick. While eating, we were approached by a man wearing a lot of orange and a vest reading something about a stuntman's association. The man introduced himself as Dean Smith, who used to run a bit of track when he was younger. We caught his interest because he had roomed with J.W. Mashburn at the 1952 Helsinki Olympics. Naturally all of our levels interest increased drastically upon hearing, "Olympics." Mashburn was a 400 meter runner at Oklahoma State who won a gold medal at the 1956 Melbourne Olympic Games running on the 4x400 relay. Mr. Smith spoke of how he had run for the University of Texas as a 100 meter sprinter and had often raced against the Aggies of Oklahoma A&M. He had even run 9.7 wind-aided at a meet held at OSU's Kyle Field. He described his time at the 52' games with Mashburn and how he had also roomed with Wes Santee the great miler from Kansas. Smith placed 4th in the 100 meter dash in what he described as the closest finish in Olympic history. The judges spent 2 hours determining the placings and unfortunately for him he landed just off the medal stand. He did however lead off for the United States' gold medal winning 4x100 relay. Smith chatted with us casually describing how what bothers him most about today's sport is the lack of press. When he was racing, everything was front page news. He described today's position as, "a small article on the second or third page." We found out later he worked as a very successful stuntman in the film industry and even played some pro-football after graduating from Texas and leaving the track world behind. It was a wonderful encounter and completely unexpected. It was great to see the younger guys interacting with this man who competed in an era that none of us really know and being able to connect and share a mutual love for the sport. It was a chance encounter with an Olympian, a World Champion and at the very least now the boys of OSU know a little bit more about the history of our sport. It is important to hold on to the heroes of the past and to lift up our heroes of today. A big thank you to Dean Smith, even 60 years later he is still a positive ambassador for track and field, even at a local fast-food stop.