PIL Middle School District Championships

On the night my cross-trainers were working out on the Cascade Middle School track in Vancouver, I was lounging at Marshall High School in Portland watching the PIL Middle School District Track & Field Championships.  The conditions were consistent with the unseasonably warm weather patterns the Pacific NW has treated us with in 2016.  As the sun began setting on this Tuesday evening, the runners on the track were beginning to heat up. 

Overall, the races were competitive and positive sportsmanship was shared amongst all.   Knowing I was in attendance to watch Ethan, I couldn’t help but be impressed by the athleticism and speed of many of the top performers.  Still, after training Ethan for the past 18 months, I cannot help but wonder which of the kids on that field had yet to tap into the core of their potential.  It saddens me that track runners, and cross country runners as well, often use the season as a springboard into other sports, instead of an actual sport itself.  How might school and university record books look if more athletes and runners participated in track and field?  More importantly, how might they perform if they performed off-season training, or year round training, similar to other sports?  After working with Ethan for 18 months, I am more convinced than ever that reaching your peek potential takes commitment and an open mind.  An open-minded approach includes the willingness to learn new philosophies of training and competing, and most importantly, using those philosophies to construct your own in due time.

What a difference a year makes.  This night, Ethan was scheduled to run the open 400m and 800m., whereas last season he raced the 200m and 400m.  With Ethan being a distance runner in the fall, and the crazy-fast speed of the 200m sprinters likely becoming future 400m runners, moving up to the 800m just makes sense.  To prepare for Districts, we spent the previous weekend running mock races.  Lots of block work, focusing on acceleration, sustaining pace, staying relaxed, understanding when and what to focus on during various aspects of the race and also staying within himself.  Informally, meaning without actually conversing about it, Ethan was put through a degree of visualization as well.  This is done to see the field, without actually exerting physical energy.  Think of it as contemplating a game plan, memorizing the plan, then rehearsing the plan, literally.

Ethan holding his PIL 800m District Championship ribbon.  Earlier in the evening, he won the open 400m, and then anchored the 4x400m relay to a second place finish. 

Starting in lane four for the 400m, the gun went off and Ethan caught the runner in lane five within 30 meters.  When that happened, I remember telling Ethan’s dad, “There’s one” because the speed at which he was accelerating was precisely what he had rehearsed the weekend prior.  He continued catching and passing the other runners and he remained aggressive through the tape.  Not only did he earn a winning time of 55.74, but a PR of over two seconds and a new school record! 

Next up was the 800m, which is a tough double at any level.  The weekend prior, we keyed in on two strategies for the race, and Ethan’s demonstration of self-control was admirable.  Though he took the lead on the backstretch of the first lap, he slowed the pace to a near crawl, or so it seemed.  From where I stood on the backstretch, it appeared he may actually start walking, but when I looked at my watch, his first lap split was 71 – hardly a walk.  Runners began getting anxious at the pace, and when the second lap began, two others made an attempt at passing on the outside.  Knowing what Ethan had tolerated during the weekend workouts, I had a much better feeling about the conclusion of the 800m than I did with the 400m, so I felt he had a good chance of winning with 250 meters remaining.  Focusing on form and posture for the remaining duration, he powered through the finish with a 2:17 (unofficial – still waiting on athletic.net).  Another PR and another school record.

Two races, two championships.  Ethan’s accomplishments on this night is difficult to put into words, but I suppose it’s what I said before – commitment and a willingness to be open-minded.  Being open-minded goes beyond simply running workouts.  It’s entrusting the process and knowing the pain and anguish we are experiencing during the workouts will be present, but they will always pay dividends.  Ethan has learned the process and knows what’s next.  When I approached him after the 400m he asked what his time was.  I showed him the watch and he covered his mouth in disbelief.  He then stole my line, which I have borrowed from coaches of the past.

E: “You know what that means?”

Me: “What’s that?”

E: “Faster intervals” (during practice).

This is what it's all about!

Not many things bring me greater joy than watching others converse.  Seeing people happy through connecting with others is something I like to sit back and watch.   I don't know if this is because I have read the effects of isolation and its contribution to emotional disorders like depression, or if I simply enjoy playing a small role in their social bonding.  Whatever the reason, when I see moments of genuine, authentic companionship, I do my best to allow these moments to last as long as possible. 

In my profession as a teacher at Clark College, I see bonds being made in my classes around weeks two and three, so by weeks five and six students know one another pretty well.  By mid-quarter, students know each other pretty well, so when I hear discussions at the start of class, allowing them to continue their conversations well into the lecture hour is a common, strategic practice.  Again, this is because of the significance of social bonding among social creatures.  At a community college, where there are no dormitories, fraternities, sororities, or large social engagements, cultivating an environment conducive to talking/sharing is both important and POWERFUL for a students development and future.  

Though at some point this lovely group did discuss the workout of the night, there's a pretty good chance, when the picture was taken, the discussions revolved around wine, dogs, and up-coming events.

In cross-training, I have noticed this sort of bonding happening more and more frequently.  As a group, we are now hitting a nice stride which includes support and genuine love and friendship between one another.  This is beyond cool!  For example, the picture taken at the gym is from last week, 10-15 minutes after our final lunges and cool-down.  It's not like these athletes don't have obligations, things to do, and important priorities at home.  This group simply enjoys one another and they all have a common interest, which extends well beyond running and cross-training.  

Post-workout group selfie from Cascade Middle School after killin' the 8x400m workout!

Individually, these champions want to be better moms and dads, better daughters and sons, the best employees, better citizens, less stressed, happier to be around, feel better physically and emotionally, supported, normal, different, unique, progressive thinkers, pushed, challenged, lead, empowered, and the list goes on.  No matter their need or what they seek, my hope is that each one of them finds their purpose, their goals, and their true happiness through the achievement of the once-thought impossible.

This truly is what it's all about.

Three common denominators to running regularly.

In 2008, the American College of Sports Medicine published a suggested prescription for exercise and physical activity, which if followed, can create a level of health and fitness for others to envy.  After all, most American’s are not exercising enough, and our current environments at home and at work are conducive to sitting.  Our comfy chairs, couches, and cushy floors enable us to take solace in the midst of doing little, quite literally.   Sadly, this solace is not in the form of a productive moment of Zen or meditation, but instead, being trapped inside the vortex of Facebook, Instagram, or television.  Though exercise prescriptions are well-intended, there is still a lack which stimulates people to move, and motivate them to continue that very trend once they've begun. 

So how can we get people moving? 

There certainly is no one single answer, but there are a few common denominators that can prompt one to explore the idea of moving and exercise, with hopes of those exploring not only their bodies, but their minds as well.  First, choose an activity that is Fun.  If it’s not running, that’s okay, just choose something you know you’ll enjoy and actually perform.  The second rule is the activity must be Social.  The irony of this rule is that I run alone 95% of the time.  With that said, that 95 % is not what draws me to running.  What helps me stay close to running is the comradery with other runners at races, community runs, or receiving a text from a running buddy who wants to meet up for a run.  Running with others, whether casually or for a fast-paced workout, creates an indescribable bond, and if you’re lucky, a friendship. 

The final rule for moving may take a while to figure out, but once you’ve got it, you’re in!  Finding your Why for running is an essential ingredient for sustaining a healthy, long-term relationship with running.  Finding your Why may take you a while, but the hunt will begin with a single step.  I would argue that the first step is the most difficult, maybe not physically, but surely mentally.  Props to those who bravely take that first step.  Bigger props to those who find their Why, hold onto it, and continue running because of it.  As for me, the mere seeking of my Why (I run) is what continues to drive me to run.  The pursuit of the Why. 

What's your why?

3k at the University of Oregon

In my two years competing for the Community Colleges of Spokane (WA) back in the early '90's, we never had an opportunity to compete at one of the most historic venues in the USA, Hayward Field.  The closest I ever got to competing at the University of Oregon was when I ran the Eugene Half Marathon in May of 2015, where we finish the final 200m on the track.  Never in my wildest dreams did I even think to run on that prestigious track, until Dave Ross posted on Facebook that he had registered for the 3k, noting it was an open race so anyone can register.  Anyone!  Clearly, I couldn't pass this up, and having a fair amount of conditioning under my belt, I spent March and April doing periodic speed workouts about twice per week.  I picked up some creative workouts from Jesse McChesney, who has a group of speedsters training on Thursday evenings at Union High School.  It's always fun to see what other people are doing for training and I was thrilled to be able to train with, or as I saw it, behind Jesse & Co.  For the 3k, I had been training to run 78-80 second splits (400m's), and I felt really confident going into the race that I could do it.  The first lap was a little quick, so the small pack of five that I was with made the adjustment before the end of the next corner.  Around and around we went, and finally some racers fell off the pace around lap four, and again during lap five.  I was able to sustain my pace and eventually caught up with a Red Lizard, Joe Dudman, who graciously battled the head-wind down the backstretch on lap six.  It wasn't much of a head-wind, more of a breeze, but it was enough for me to make the decision to be patient and wait until 500m remaining in the race to pass him.  It was at that moment I wanted to encourage him to hang and run together. After all, I had been running half and full marathons the last six years and the etiquette in the longer races is pretty supportive altogether.  I feel a bit sad that I didn't say anything, but I was encouraged during this mornings run with my new friend Monte, who shared with me that in track races, it really is a fend for yourself atmosphere.  Before the 3k, I kept to myself mostly, but after the race, I felt a good amount of support in the finishers tent among the other competitors.  It was a good vibe, one which I wish I spent more time in, however, I was in a bit of a rush to get back to my wife, Kaci, who had taken the day off of work to come watch, and my kids, who we yanked from school to join us as well.  During the race, I could hear their yells of support, which made the experience that much greater.  Support feels good, and it was joyful to hear them during the race, which made me eager to get to them afterward.  All in all, this experience was pretty grand, and breaking 10-minutes definitely helps with this feeling. 

Below is a picture of hard work and continued improvement. I've been training Ethan, who is now in the 8th grade, since November 2014. Then he ran 16 seconds in the 100m, 38 seconds in the 200m, and 76 second 400m. Today he threw down two 58 second 400's and 2:15 in the 800m.  The 800m was most impressive, as he ran a negative split of 71 to 64. Both his 400m and 800m times are in the top-10 in the state of Oregon. Though he has come so far physically, where he has improved the most is emotionally. He can tolerate ridiculous workouts and his race discipline today earned him two first place finishes and a second. The second was most impressive though, as he chased a competitor down, who had a 90 meter advantage, in the 4x800m. He was nearly shoulder to shoulder with 100m to go, and that's where he remained. Tough kid!

Welcome Whisper Readers!

Welcome Whisper Readers, to the Whisper Running Blog!  I am excited to be able to share my passion for both running and sport psychology with you in such a manner.  In the weeks, months, and perhaps years to come, I hope to post the progress of athletes who I am working with both individually and on a group basis.  I will also post sport psych information, most notably seminars that I will be conducting, and individual sport psych skills that you can use on your own to improve your practice and performance results. If you have any general questions about sport psych, breaking barriers, or topics for the forum, please email me at whisperrunning@comcast.net. 

Best wishes to your running endeavors! 

Dave