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recent posts

  • Pinhoti 100, 2023–The DNF that was an epiphany
  • Pinhoti 100 2021 DNF
  • The Pinhoti 100 Article
  • Crusher Ridge 42K: a few pics
  • Scenes from Pinhoti 100

about

Dad | Professor | Dept. Chair | Historian | Ultramarathoner
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  • Five: Monday, March 3

    3 Mar 2014

    1. Ironman vs. Ultramarathon  (loved this)

    2. How to stop freaking about about marathon pace (great tip!)

    3. Why breakthroughs can be dangerous

    4. Interesting (especially if you are a baseball fan)

    5. This was a crazy few hours, to say the least

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  • Five Questions (Part 1 of 5): Caleb Masland

    3 Mar 2014

    This is a special Five Questions interview with someone I admire greatly.  Caleb Masland is, by all accounts, an incredible running coach and one hell of a runner. His story is one that speaks to runners at all levels.  His ability to recover from knee injury to full strength and speed (1:10 half marathon and 2:30 marathon!) is inspiring. And I hope to one day follow in his coaching footsteps.  (Click his name above for his full bio.)  You should follow him on facebook and twitter.  You can find him on Instagram at Caleb Masland, as well as follow posts on Twitter and Instagram by members of  his team with the hashtag #TeamWickedBonkproof.  He publishes a daily coaching tip that I often include in my five links for the day.  He is a connection well worth making.

    I’ll be 47 in April.  So I am well into what we would call “Masters” running.  So as I age, even though I am fitter than I’ve ever been, and eat healthier than ever, I must remain cognizant of the changes in my body as I train for marathons and beyond.  What I did with Caleb is ask him a series of questions about the masters runner.  How does one coach a masters runner?  What changes should masters runners expect?  And so on.  Since these are lengthy, I decided to post one Q&A each day this week.  I hope you enjoy. Many thanks to Caleb for doing this.

    1) What are the adjustments that you as a coach have to make when coaching runners over 40, compared to coaching those under 40? And what do older runners need to realize or be aware of about their running?

    • Turning 40 isn’t a guarantee that your fastest days are behind you. Runners over 40 can put up some of the best times of their lives, if the training approach is geared appropriately for the ways in which our bodies are different than a 20- or 30-year old.
    • When it comes to aerobic endurance, older runners who have been training for many years have an advantage over younger runners. Aerobic efficiency will continue to improve over time with regular training, even when other aspects of running (top-end speed capacity, in particular) start to decline. So, training programs that focus on a signifiant amount of aerobic work tend to provide more “bang for the buck” for masters runners. This doesn’t meant that all the miles have to be easy, but even the quality sessions should include a heavier reliance on the aerobic system as a proportion of the total work.
    • There are 2 big “adjustments” that should be made for masters runners:
      • Older bodies take longer to recover and adapt from hard workouts. As a result, the most typical weekly training cycle (with some speed added on Tuesday and Thursday, and a long run on Saturday/Sunday) can lead to a lot of injuries or bouts of burnout for masters runners. This is often a hard change to make due to habit, but masters runners should consider focusing on one quality day per week, on Wednesday, with a long run that includes some speed on a more frequent basis. This provides more time for adaptation between hard bouts, which means more of the hard work can actually become better fitness.
      • Older runners can’t get away with skipping strength and mobility work to the extent that younger runners can. Runners, as a general rule, will down-prioritize strength and mobility exercises compared to mileage. For older runners, this needs to be flipped. In particular, work needs to focus on the core and hips, so that proper running form is maintained. As we age, our bodies want to hunch and collapse on the run, and a strong midsection will prevent this from happening.
    • There are many examples of runners who finally blossom when they reach 40. Like any other time in our lives, this is about being committed, and following a training approach that is a fit for the runner.

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  • Five: Friday, February 28

    28 Feb 2014

    1. Five reasons Disney needs a Stars Wars themed race

    2. Stillness on the run

    3. Thirteen best ultra running excuses (no. 13 gave me a snort)

    4. Characteristics of a sound training program

    5. Six running apps you have likely never heard of

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  • Five: Thursday, February 27

    27 Feb 2014

    1. On youth and ultra running

    2. Death Cab’s Ben Gibbard is a trail runner

    3. When Ultra runners go too far (that’s possible?!)

    4. Running the Alps?  There’s an app for that

    5. A coaches training doesn’t stop at “level 1.” If your coach is not continuously improving, end your relationship

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  • Five Questions: Benji and Hope Jones

    27 Feb 2014

    JRC-logo-for-WHITE-BG

    I’ve known Benji and Hope Jones for almost 12 years.  They both took my US History classes when I taught at the University of Louisiana at Monroe.  Hope played soccer for ULM, while Benji ran track and cross country.  They met at ULM and fell in love and married and have some really cool kids.  They remain two of my favorite students of all time.  Personable, incredibly smart, and always nice to me.

    The own Jones Racing Company, and put on races in and around the Greensboro, NC area.  This is their first season as owners of their own company after working for Setup Events for almost a decade.  I thought it would be nice to share them with you and let you get an inside glimpse into what its like to run your own racing company with small kids and your own training schedule.

    Check out their website here.  Give them a follow on Twitter, and like them on facebook

    1) Tell me how you got started in this industry. Race management is a lot of work but can be a lot of fun. what is your story?

    When we moved to North Carolina in 2004, Benji was competing in triathlons a lot.  I was in graduate school, and he was working in cardiac rehab at the local hospital.  As you can imagine, we were bringing home some serious Benjamins…racing gets expensive quickly, so Benji started working races in exchange for race entries.  He always wanted to be in race production.  For one of his assignments in college, he put on a duathlon on campus.  So Benji began working races for the owner of a production company here in NC, and after a certain amount of time, he was given the opportunity to become a franchise.  Given I was in graduate school, and we were still broke as a joke, Benji had the bright idea of me learning the timing/results/registration side of things so he wouldn’t have to hire anyone to do that.  I remember I was so mad at first because I felt like I had too much on my plate.  He was still working at hospital at the time, so we were juggling a lot.  We started out very small, manual timing (pull tags, no chips), and then started growing from there.  I ended up falling in love with the whole process, so when I finished graduate school, we were doing this full time.  We also found that we worked really well together.  It pays to marry someone you actually like.  We were a franchise for 6 years and now we are our own company.

    2) You both have a background in athetics at the collegiate level.  Tell us about that and how it helps you run a racing company.

    Our college athletics experience has shaped every single aspect of our life – the way we run our company, how we interact with athletes, how we parent, it’s endless.  Benji and I have both competed at high levels so just understanding competition, teamwork, communication, working under pressure, it all relates.  We are used to having to perform under pressure, and races can get very high pressured very quickly.  For both of us, it was the best time of our life.  It gave us a perspective for our events that we would not have had otherwise.  We understand our events are not the Olympics.  Our goal is to make them fun and safe for everyone involved.  There have been a couple of times we’ve had to have a Coming to Jesus talk with some athletes and parents, if you know what I mean.  The goal is for it to become a lifestyle for people, not necessarily racing, but training and staying fit and being healthy.  So when people act like the national championship is on the line, we have to just encourage them to take it down a notch.

    3) If you are administering races for other people, when do you guys get to train or race yourselves?

    In the most miserable months there are for racing, January and February!  We work from home during the week, so getting training in is a matter of setting the time aside.  Same boat as everyone else really.  Racing is a little more difficult.  We have races every weekend, so we usually try to do a half marathon or marathon in the off season to stay in shape.  We haven’t done that in a couple of years, so you can just imagine the amazing shape we are currently in.

    4) What’s the craziest thing to happen at one of your races?

    Our very first race we put on where we were in charge of everything was the first year of Running of the Lights.  Everything that could have gone wrong at a race went wrong; we were so green.  I thought we’d get 100 people, Benji was optimistic at 200.  We got 600 people, so we took in a lot of race day registrations.  When the race was over and we were done cleaning up, it was around 3am.  I was carrying the cash box with all the money collected, and I put it on the roof of my car to get my keys out.  One of our staffers came to talk to me, and I got distracted.  When I was about halfway home (which was 45 minutes away), Benji called me and said, “WHERE IS THE CASH BOX?!”  I’ll never forget looking at the seat next to me and seeing it wasn’t there.  My stomach dropped.  Apparently it had flown off the top of my car before I was out of the park, and a security guard was driving by as it flew off.  Money was everywhere he said, but the guard spent 20 minutes walking around picking up all the money he could find.  Every penny was accounted for–$7,000.  If that’s not divine intervention, I don’t know what is.  So you can imagine the jokes I get to this day from staffers about leaving me with the money.

    5) If you could produce or create any race, what would it be? What is your dream race production?

     Anything in the Olympics!  Being a part of something on that scale with that much passion and pride would be so cool.

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  • Five: Wednesday, February 26

    26 Feb 2014

    1. Should we nominate Alberto Salazar for this?

    2. Get those credit cards ready?

    3. Common running pains and how to correct them

    4. Garmin Vivo hopes to make inroads in the fitness band market (tried to get a review sample, but I’m not famous enough)

    5. Real cool profile of the nations top Masters Runner

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  • Five: Tuesday, February 25

    25 Feb 2014

    1. Kim Smith destroys the WDW Disney Princess 13.1

    2. Picture gallery from the Princess Half

    3. This isn’t over yet, and it reveals an underlying tension within USATF between well-sponsored elites (with famous coaches) and everyone else

    4. More on what happened at the USATF indoors

    5. Lagat, 39 years old, wins the US indoor 3000M title in 7:46:01

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  • Five: Monday, February 24

    24 Feb 2014

    UPDATE:  The proper ending

    1. Starting to get ugly

    2. The ugly side of running

    3. “Ugly for the sport”

    4. The story from those who support Salazar

    5.  Is it non-Nike runners vs. Nike Runners??

    Questions from my own ignorance:

    1) How often is this the case of alleged favoritism for big names and big sponsors?

    2) If this is true, then does it create an entitlement attitude among those who represent the US in Worl d events?

    3) and if that is true, could this e a factor in the struggles US elite runners have had at the world level, where the field is  (assuming here) leveled, as it were?

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  • Almost a week

    23 Feb 2014

    The gown and hospital socks look is always fashionable

    IMG_4882

    Pre-surgery EKG.  Was pretty happy to see an pre-op HR at 56 (given how nervous I was).   The anesthesiologist said “you have the EKG of a runner.”  Made me feel pretty good.

    IMG_4883

    Almost one week out of surgery and I’m feeling better.  Movement is easier.  Getting out of bed is easier.  Thanks to an enormous amount of prunes and Milk of Magnesia, lots of things are easier.  Less need for pain killers.  Still have a ways to go, but happy I got this done.  Now just have to be a good boy and follow doctor’s orders about taking it easy.

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  • Five: Friday, February 21

    21 Feb 2014

    1. Interesting study about heel strikers vs midfoot in speedy half-marathoners

    2. Marine Corps Marathon lottery opens Sunday

    3. How to deal with traffic early in your race

    4. Here’s the trailer for “Unbroken” a new running film out in December

    5. Spring training

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  • Five: Thursday, February 20

    20 Feb 2014

    1. Embrace rest days

    2. Timely story for me

    3. Practice proper squatting technique

    4. This book is making quite a splash (I’ll have an interview with him soon)

    5. Cool story

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