10ktruth.com - A Runner's Compendium

10kTruth.com Web Letter - April 2002

Welcome all who've signed up for this periodic running, training and sports quotes webletter. Some of you new folks found us from the Rage's Training Tips page! Hallelujah, Rage be praised for keeping it fresh.

Hey runners, spring is in the air. The 2002 race year is already well underway. We know T-Bone ran the February Truffle Shuffle but didn't send in a report (it's not too late, Tommy) then Rage and Coop toed up for the recent St. Patrick's Day Run for the Shamrock and the more recent April Fool's Run. Rage'll tell you all about it.

As always, we send out the plea for you to email us your favorite sports quotes, questions for the Rage, or running and other specialty sports vocabulary for our RunnerSpeak dictionary which you can see at http://www.10ktruth.com/q_and_a/vocab.htm.
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"Train, don't strain." - Arthur Lydiard

More Training Quotes at: http://www.10ktruth.com/the_quotes/train.htm
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10k Truth Rage Race Report: Run for the Shamrock, 2002
For the complete story with its only picture, see at http://www.10ktruth.com/the_races/shamrock.htm When I woke up on race day, looked outside and it was snowing. Perfect. As if running a 10k isn't hard enough already. "Aw quit whining," I said to myself, as I waited for Coop's green pickup to turn onto my street, with my Dodge nursing a dead tranny. "It seems that every time I slide into that truck, the weather is terrible. What's up with that?" I continued to whine, as I thought back on our experience at the California International Marathon just a few months back. Coop was starting to earn a reputation of Manciata-esk proportions for bringing bad weather on race day. As my 14 year old daughter, Jackie, heard me mumbling to myself as I stared out the window, she asks, "Dad, you don't have to be The Rage today. It's o.k. to be Dad every once in a while, you know." I didn't quite know what to say, other than "Wish me luck, Jack" as Coop pulled into the driveway. Coop had his CD player teed up with some Steely Dan, and then proceeds to accuse me in no uncertain terms of mindlessly grooving to their jams for the past three decades without questioning the origin of the name of the band. I thought it was about some guy who caught a lot of fish, you understand what I'm sayin'? I thought I heard him mumble something about "Dude, you must have powered down a few too many of Yoko's shaved fish tacos" (For more on the fish theme, see the Rage's Wimpy Trout) Coop might read a lot, but I think he was just trying to fire me up on race day. Oh, the race, you might ask. I thought I could hold onto 6:00's, but it had been awhile. Coop, coming off of a marathon P.R. and last year's Shamrock, where he nearly broke 42 minutes, was looking for something in the low sevens. I made sure I didn't start out too quick. The first mile was 6:07. I felt good. Up ahead, I saw a young runner that I knew had to be one of the Sheldon High School track team runners and the son of one of my running mates. I decided he would be today's motivation. He started quickly and it took me until mile 2.5 to catch him. He was running smooth just like his dad. At mile three, I pulled even and we ran stride for stride, but I said nothing. He sounded like he wasn't even working, and I was trying to make it seem as though I wasn't. On the footbridge at about mile 4.25, he was about to be cut off by some pedestrians, and I said "come on over" and slowed to let him in front of me. Breaking the silence, he finally asked, "Do you work with my dad?" I said, "You're one of the Wilson boys, aren't you?" I complimented him on his running and we exchanged some more chit chat, and then, as if he tired of my presence, he proceeds to throw a brief surge at me about 1.75 miles from the house. I couldn't cover it, and he put about 5 seconds on me. Nice move. Thinking I could do my patented "come to papa" move by mile 5.5, I picked it up at mile 5. At mile 5.5, I still had not closed the gap, and knew I couldn't wait much longer if I wanted to avoid seeing what his 16 year old legs could do in a sprint. I could see the finish and was now going as good as I could with about a half mile to go. My sixth mile was 5:55 and I still had not closed that gap. Worse yet, he looked very strong. I knew I had to break one minute in the last .2 if I was going to have a chance, and he probably could cover that easily, too. One hundred yards to the finish, I knew it was hopeless, and decided to save my legs from a total lactic attack. He was too strong for me, and beat me by 6 seconds. I finished in 37:24.6. Thinking he was actually taking me seriously, I learned later he was thinking more about the Churchill High School runners in the field. I guess he just had to settle for the 'ol Rage. He finished in sixth place overall. Remember this name: Mike Wilson. You read it here first, on 10kTruth. He's gonna be good. Coop finished in 43 and some change and was pleased with his effort, as he should be. He ran a good race. The overall winner was Dan Ohlmstead in 33:16.8. Erin Gray was the women's winner, in 40:51.3, followed by Wendy Simmons at 43:04.2. Mike Wilson: Hope to see you at the Butte to Butte! - Rage More Race Reports at: http://www.10ktruth.com/the_races/races.htm
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Click for the latest scene in Eugene, OR - Leading runners on the final loop of the 2002 April Fools Run in Alton Baker Park - http://www.10ktruth.com/the_result/official.htm
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Another scintillating race report by the Rage... April Fools Run 15k: Bosworth Drops Rage (See report and photos at http://www.10ktruth.com/the_races/fools.htm As I opened up the door anticipating music from Coop's rig, I prayed I would not have my pre-race thoughts cluttered with some weird, obscure musical fact that would give me pause the next time I mindlessly spewed whatever lyrics Coop would decide to enlighten me about. Hoping for something like CCR's "Born on the Bayou," he pops in a CD and out comes Jimi Hendrix. When it comes to music, Coop is more of a deep thinker and I'm one of those shallow types. This is partly due to our contrasting backgrounds: While he was ho-dadn' it in the 70's, I was working in a plywood mill. He's from the East Coast (D.C. area). I was born in Iowa and grew up in Roseburg-from earthen smells, the stench of manure and endless, rolling cornfields to the home of the largest privately owned lumber mill in the world. If we were siblings in the Stamper family (Ken Kesey's "Sometimes a Great Notion"), he'd be the rebellious, deep thinking kid type and I was more likely to be the guy who chain-sawed the banker's desk in half...ya know what I mean? You understand what I'm sayin'? So who would you think might have had a tougher time with "The White Album?" There you have it. Give me some Credence, baby. When we pulled into Alton Baker Park in Eugene, Oregon, I saw a familiar tall figure: Todd Bosworth, the devil himself. I immediately thought: Isn't he running the Boston Marathon innine days? What's he doing racing? Shouldn't he be tapering? I met Todd in a race a couple of years ago and we have repeatedly tried to kill each other ever since. A sense of dread came over me as I had not planned on working that hard today. Time for plan B. He's very good and if I don't give him my best race, I'll be looking at his back the whole way. I knew he was marathon training, which would put me at a disadvantage endurance-wise. While he was running 50-60 miles per week, I was running 25-30. However, my mileage was mostly intense and my speed was pretty good. I just didn't know if I could count on it late in the race when his marathon training would kick in. I wished I had not played soccer the day before, especially trying to keep up with a bunch of middle schoolers. My legs were sore. Coop, Todd and I warmed up in the presence of our entire 10kTruth staff, who showed up to take pictures and talk some smack. Bruce helped me forget about my leg soreness by inducing anger, as only he can (e.g. showing me ads from Runner's World's latest "Penquin" travesty). http://www.10ktruth.com/the_races/fools.htm#penguin The field for this race usually is pretty thin, given that it's early in the season for a 9.3 mile race. This year was similar to last year's field, with only 64 runners. The gun sounded and we were off. I reminded Todd how fast he went out last year, and he seemed to take note. He had backed off to a 6:07 first mile, compared to last year's 5:55. I hung back with a 6:11. Like last year, Todd was leading the race. Jake Walsh, last year's defending champion was running with Steve DiNatale. All of them appeared to step it up in the second mile...especially Todd to widen his lead. In the second mile, a young runner pulled even with me. He reminded me of one of my running partner's son's, Mike Wilson. He was 17 year old Austin Bowles. Like Ron's boy, he didn't even seem to be working and wanted to chat. "Did you run the Turkey Stuffer?" he asks. He then wondered who the runners were in front of us, and decided to go with them, while he casually took in the scenery. I continued to hang back and had slowed to a 6:14 mile pace for the second mile, hoping to hang on to that pace for a while. By the third mile, Todd had a 200 meter lead, and I passed Walsh, who appeared to cramp up. Steve Bean pulled up alongside and also didn't seem to be working too hard. About five years younger and with a college running resume that included 31:00 minute 10ks, I wisely let him go, too. As we turned east and headed toward Springfield, I tried to maintain the gap with DiNatale, who was running strong and steady about 40 yards in front of me. The turnaround point just after mile 6 was lengthened from last year, which made no difference to me and any of the dozen or so runners who might be returning this year after taking a wrong turn last year, adding a bonus loop around the pond next to the finish area. Bowles was now leading and Todd was running second, followed by Bean and DiNatale. As the leaders reached the turnaround point and looped back toward their pursuers, their faces showed no signs of fatigue. All looked strong. I would have my work cut out for me reeling any of these guys in. I tried to straighten up as they went by, but could not hide my own fatigue. My plan was to try to pick it up for the last 5k, but a 6:15 for mile 7 was not what I was hoping for. I finally was able to squeeze a few seconds out of mile 8 and pulled even with DiNatale, encouraging him to "go get those guys." We were running out of real estate quickly. With less than a mile to go, I knew all them would now be stepping up the pace, making my 6:05 9th mile a moot point. I was still five seconds behind Todd and he was digging hard in the final third of a mile. I was not going to get him. Not even Bruce holding up that stupid Runner's World Penquin ad could get my legs churning any faster. Todd finished in fourth place overall at 57:37. He ran a great race. Bean finished second in 57:29 and DiNatale finished sixth in 58:01. Coop finished in 1:08. Bowles was the overall winner in 56:54. Denise Kelp won the women's race in 1:06.41. DiNatalie's better half, Nancy Halter (who coincidently introduced my beautiful, patient, tolerant, understanding and forgiving better half and I in 1979) finished in 1:14, first in her age division. I ran 57:42 and could not have run one second faster. I ran the first 10k @ a 6:14 pace and the last 5k @ 6:08. I ran a good race, but it was not good enough to catch Todd. Next time...The Rage
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"If you even dream of beating me you'd better wake up and apologize." - Muhammad Ali

"Frazier is so ugly he should donate his face to the US Bureau of Wild Life." - Muhammad Ali

"I'm the most recognized and loved man that ever lived cuz there weren't no satellites when Jesus and Moses were around, so people far away in the villages didn't know about them." - Muhammad Ali

More Ali quotes at http://www.10ktruth.com/the_quotes/ali.htm
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Don't miss the latest 10k Truth Training Tip from The Rage. http://www.10ktruth.com/q_and_a/training_tips.htm

The Day Before a Race: To Run or Not To Run?

The short answer from my perspective is to run, but don't over do it, especially if you're an old guy like me. For me, for races up to a 10k, I have adopted a pre-race day routine that seems to work. I do a slow mile warm-up, followed by three 85 second "bursts" at slightly faster than 5k pace. I then do a one mile cool down. That's it. What I think this does for me is to remind my body the day before racing what to expect, without tiring me out. The 85 seconds, admittedly is somewhat arbitrary. I wanted something a bit longer than 400 meters, and the pace I run puts me about midway through the first turn on the track probably about 450-460 meters or so. I don't think it really matters. What does matter the day before a race is that (1) I run faster than race pace (which, for me, helps make race pace seem more manageable the next day); (2) I keep the workout short and; (3) I don't do any more than a few of them-three of these seems to be enough for my 45 year old bod. For longer races, I rest. For example, you won't see me out running several miles the day before a marathon. That might work for some folks, but, other than perhaps a few short stride repeats before the start, I prefer to warm up during the first mile of a longer race, which I believe helps make sure I don't start out too fast in longer distance races. Trust me. If you have ever experienced the "death march" in the closing miles of a long race, you know what I am talking about. It just took a couple of those experiences to remind myself the importance of not starting out too fast. Like every runner, I have my doubts and sometimes I let negative thoughts creep in the day before a race. If I don't have the bounce I was hoping for during this workout, I start wondering how the heck I am going to hold my target pace. I confess that sometimes after this one, I have asked myself if rest would have served me better. However, by the next morning when I start my pre-race warm up, I usually thank myself for doing it. Try it. It might work for you. - The Rage (3/24/02)
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"Every day you have to test yourself. If you don't, it's a wasted day." - Terry Butts, Marine Corps Male Athlete of the Year More sports quotes at: http://www.10ktruth.com/the_quotes/quotes.htm
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FruitFromWashington.com - For subscription fruit orders that take the hassle out of shopping, see: http://www.fruitfromwashington.com/fruit/subscription/subscribe.htm - Order gift boxes of Washington grown apples and pears, also shipping hot and spicy salsas, sauces and pepper jellies made by Quinn's of Ellensburg, Washington. Online orders, always secure. Ship to home or office! Upcoming Special Days in late April include: http://www.fruitfromwashington.com/calendar/months/april.htm Earth Day - Monday, April 22 / Secretaries' Day - Wednesday, April 24 National Arbor Day - Friday, April 26
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Sir Roger Bannister, was born in London on March 23, 1929. He never won an Olympic medal and yet is more reknowned than others who have.

"Roger Bannister studied the four-minute mile the way Jonas Salk studied polio with a view to eradicating." - Jim Murray, LA Times

"No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable." - Sir Roger Bannister

"The man who can drive himself further once the effort gets painful is the man who will win." - Sir Roger Bannister

More 10k Truth Running quotes at: http://www.10ktruth.com/the_quotes/run.htm
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Copyright 2002, Mike Logan, Bruce Manclark & Cory Eberhart. All Rights Reserved.
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10k Truth - A Runner's Compendium For runners with the attitude to train harder and smarter along with some really weird raging stuff! http://www.10ktruth.com Goldendale, WA 98620


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