Saturday, May 27, 2006

Day Out with the Girls


Mommy and Daddy with Madelyn after her hour of ballet and tap-dance...

Madelyn in the firetruck at the Aventura Mall...

Madelyn and her Aunt Rebecca enjoying an amazing indoor water fountain...

Friday, May 26, 2006

Number Two

My mother, Madelyn, Perla, my sister, and my grandmother all celebrating the announcement of a baby girl, due in November...

Tuesday, May 23, 2006

NCAA Division I Track Regional Predictions

*Updated with Correct Picks in Bold

East Regional
Men's 800m
1. Courtney Jaworski (Penn)
2. Tim Harris (Miami)

3. Dustin Emrani (American)
4. Tim Bayley (Iona)
5. Joel Legare (UConn)


Men's 1500m
1. Tom Lancashire (FSU)
2. Shane Stroup (UF)

3. Timothy Konoval (Pitt)
4. Philip Sakala (Army)
5. Max Smith (Providence)

Men's 3000m Steeplechase
1. Andrew Lemoncello (FSU)
2. Itay Magidi (Clemson)
3. Soeren Linder (Virginia)

4. Brad Baird (Cornell)
5. Gavin Coombs (NCState)

Men's 5000m
1. Richard Kiplagat (Iona)
2. Rod Koborsi (GTown)
3. Josh McDougal (Liberty)

4. Christo Landry (W&M)
5. William Macreery (Princeton)

Mideast Regional
Men's 800m
1. Joel Williams (JackSt)
2. Marcus Mayes (Missouri)

3. Vincent Rono (S. Alabama)
4. Neville Miller (Missouri)
5. Thomas Chamney (Notre Dame)

Men's 1500m
1. Mike Woods (Michigan)
2. John Jefferson (Indiana)
3. Vincent Rono (S. Alabama)
4. Tonny Okello (S. Alabama)
5. John Richardson (Kentucky)

Men's 3000m Steeplechase
1. Brian Olinger (Ohio)
2. Daniel Huling (Miami-Ohio)
3. Matt Loiselle (C. Michigan)
4. Zach Sabatino (Tennessee)
5. Corey Nowitzke (E. Michigan)


Men's 5000m
1. Chris Solinsky (Wisconsin)
2. Joshpat Boit (Arkansas)
3. Stephen Haas (Indiana)
4. Scott Overall (Butoner)
5. Seth Summerside (Arkansas)

Midwest Regional
Men's 800m

1. Prince Mumba (Oral Roberts)
2. Zach Glavash (Texas Tech)
3. Wil Fitts (Baylor)
4. Elias Koech (UTEP)
5. Shaun Smith (Oral Roberts)


Men's 1500m
1. Leonel Manzano (Texas)
2. Stephen Pifer (Colorado)
3. Kyle Miller (Texas)
4. Paul Michel (Colorado St.)
5. Pablo Solares (Rice)

Men's 3000m Steeplechase
1. Patrick Mutai (UTEP)
2. Mircea Bogdan (UTEP)

3. Haron Lagat (Texas Tech)
4. Joe Gray (Okla. St.)
5. Pete Janson (Colorado)


Men's 5000m
1. Brent Vaughn (Colorado)
2. Shadrack Songok (Texas-Corpus)

3. Micah VanDenend (Iowa)
4. Kip Kangogo (TCU)
5. Mark Korir (Wyoming)

West Regional
Men's 800m
1. Ryan Brown (Washington)
2. Duane Soloman (USC)
3. Martell Munguia (UCLA)
4. Raphael Asafo-Agyei (USC)

5. Alex McClary (California)

Men's 1500m
1. Robert Cheseret (Arizona)
2. Russell Brown (Stanford)
3. Thomasz Babiszkiewiecz (USC)
4. Kyle Perry (BYU)
5. Dustin Bybee (BYU)

Men's 3000m Steeplechase
1. Josh McAdams (BYU)
2. Aaron Aguayo (Arizona St.)
3. Erik Emilsson (UCLA)
4. Ryan Warrenburg (Arizona St.)
5. Jon Pierce (Stanford)

Men's 5000m
1. Robert Cheseret (Arizona)
2. Galen Rupp (Oregon)
3. Giliat Ghebray (Cal)
4. Obed Mutanya (Arizona)

5. Velibor Radejovic (Arizona St.)

Monday, May 22, 2006

Training: May 15-21, 2006

Mon (15) 4 miles in 32:58
Tue (16) 4 miles in 32:05
Wed (17) 6 miles in 44:44
Thu (18) 4 miles in 32:10
Fri (19) 4 miles in 32:00
Sat (20) 4 miles in 31:36
Sun (21) 8 miles in 59:37
Total 34 miles in 4:25:16

* First consistent week back. Still have tightness/pain in my left hip flexor/abductor area, but I am choosing to run through this injury to strengthen it. It is progressing well with the help of Armando Cruz, but I am not out of the clear yet. Have been doing plenty of flexibility and strengthening drills, as well as plenty of Advil. Body should get more rest from now on as work slows down a bit. I am not at all concerned with pace on these runs, just easy running, as fluid as possible. I did have a minor breakthrough on Saturday, as I always seem to gain fitness on the 6th day of training. Anyhow, just working on form and getting my body to understand that I will be running seriously in the near future. Hopefully will lose the 5 lbs. or so that I have gained from the drop off in mileage. Otherwise, just consistently getting out the door and mentally dealing with being out of shape, but most importantly the goal is to be HEALTHY by June 1st.

My goal schedule for May 22-28 is the following progression (no workouts yet, just easy running), for a total of about 42 miles.

Mon (22) 30' easy
Tue (23) 45' easy
Wed (24) 30' easy
Thu (25) 60' easy
Fri (26) 30' easy
Sat (27) 45' easy
Sun (28) 75' easy

Wednesday, May 17, 2006

Miami Gnat-Attack

Miami. Ah, you might think of the beaches, the nightlife, the celebrities, the hurricanes, the traffic, the Cubans, the outrageous real-estate, but once a year a phenomenon occurs that only local running residents can truly experience: the Miami Gnat-Attack.

I should have known that today would be the day. The past couple of days have been filled with raging thunderstorms of tropical storm proportions. These storms act as Mother Nature's warnings to those procrastinating Miamians who have refused to fix their storm-battered roofs, or who have tempted fate by rationalizing that this may be a year of hurricane asbsenteeism. But no, these storms have allowed homeowners to recognize the cracks in their fortresses, the lone shingle that is missing that could soak through in a category three hurricane long enough to cause roof failure and utter devastation to an otherwise overpriced paper millionaire's home.

Light rains sprinkled the lawn last night and carried over into the morning. My morning run, number three of my attempt back from injury, would have to be postponed to the afternoon- usually a blessing in disguise, allowing proper blood flow throughout the day to help warm-up and heal my injured hip flexor. I attended Don Strock's Diabetes Golf Tournament, collecting golf bags from former football greats Nat Moore and Gino Toretta, amongst a slew of wealthy Miami businessmen and jocks. Rain continued to fall.

After leaving the golf tournament to attend to some business in the office, I headed off to pick up Madelyn at her great-grandmother's house. The day had now turned quite humid and warm: essential gnat-producing egg weather... but I was oblivious to this notion due to my absence in Miami over the years.. and I proceeded to pick up Madelyn and drive home. Once home, and my little brother a willing babysitter, I opted to go for my run before my wife arrived home...

At first, I stepped out to run in my old "war red" New Balance On the Run Racing Team uniform and shorts with my trademark USA hat. But once I realized how sunny and warm it was, I returned inside to trade my hat for my sunglasses and headed back out the door.

30-minutes. A simple run, really. Just to promote good blood-flow in my legs and start the "getting-into-shape" process. I re-set my watch, and off I went. And then it hit me immediately: the first swarm of millions of gnats. One's first reaction is of utter disgust. I breathe solely through my nose, not daring to open my mouth and allow the black devils inside. It has not hit me yet that this is the genesis of gnat-day, G-Day, to be exact. I figure,

oh, just a bunch of gnats. I'll be rid of them once I get on the canal.
137th Avenue tricks me into believing that I am gnat-free for my run. Gnats, much like the human organism, do not like traffic and carbon monoxide. Even a gnat cannot stand car pollution.
And so, I proceed on my run, but immediately I am struck with fear. Not gnat-fear, but with fear of the worst kind: alligator fear. There have been three deadly alligator attacks within a week on canals such as Kendall's. The opening to the canal that I enter off of 104th and 137th is less than sidewalk width, a delicate tip-toe tightrope of grass and rocks along a canal edge into the water. It is here that if an alligator would be perched sneakily in the rocks or trees, I would have very little chance of escape. I entertain several death-escaping scenarios in my head.
Alright, if there's an alligator beyond that tree I need to be able to drop a sub-30 second 200... watch for rocks, watch for any sudden movement, scan the canal bank's edge.. what's with all these damn gnats.."
And then it hits me: today is the full-fledged gnat-attack, the awakening of this purposeless insect. Really, what is the purpose of the gnat? It exists for a day, only to disappear and re-emerge a year later, much like the cicada, but with no noise and no bite. Just an annoyance.
I am now running, faster than I would like, on a canal bank, inches from death, completely paranoid of either 1) an alligator attacking me, 2) my leg cramping up and hurting and injuring myself, 3) stepping on a rock or in a hole and twisting my bad Boston-ankle, or 4) getting a gnat in my mouth or eyes. Thank goodness for the decision to wear my sunglasses, but I am cursing my decision to leave my hat. Millions upon millions of gnats have entered my hair, my ears, my shirt, my shorts. I am only five minutes into my run and already I am caked in gnats.
My alligator paranoia comes to an end when I reach the first turn eastbound on the canal bank, as the canal widens to about street-width. But it is at this point that I am faced with my worst fear: asphixiation by gnat. Clouds upon clouds of gnats pollute the terrain I will soon traverse and there is no turning back. There is no escape. I have already been running close to a mile, so there is no point in turning back and starting at a later time. I am already committed. I decide to run with my mouth shut and do some Miami altitude training, which is defined as trying to breathe very humid air only through one's nose. It takes a very aerobically fit runner to do this, something I can usually do at close to sub-6:00 pace when in shape, but this only my third day back.. how long can I last in this state?
The next three miles I teeter on losing my mind and going mad. I am hit with swarm upon swarm of gnats, the millions upon billions of insects finding every orifice on my head on which to bury themselves, and for what?! The gnat-death is ungodly. In a matter of miles I have killed millions upon millions of gnats as they drown in my sweat that beads across the surface of my skin. Thousands are tangled in my leg hairs, much like a spider's web, minus the spider, but the sweat and effort to escape does them in. I can almost hear a drone of gnat-death upon my body. I dare not rake my fingers through my hair. I focus on keeping my mouth shut.. for once a gnat enters your mouth, you are victim to asphixiation by gnat.
I am doing well, keeping the gnats at bay as best I can. I run on, I press on to the turnaround. Only two more miles of gnat attacks and I will be free. A few have found my nose and now my nose runs with gnat drool... more stick to my nose. I begin the sneezing gameplay of sneezing and covering my mouth while covering miles in seven minute pace. I reach for my singlet to wipe my nose and all I grab is a massive carcass of gnats. I tolerate the pain. I tolerate the itch in my nose. Just keep running.
And then the mistake happens. I must have been blowing air out my mouth to clean my shades, to get the gnats off my sunglass lens, when the mother of all gnats enters my mouth. Aargh, the taste of a dissolving gnat on the tongue is not to be desired. I spit out the gnat immediately, but it has ransacked my tongue with its insticntive poison.. my tongue quivers and tingles with numbness. I am disappointed in myself, but remain focused. Only a mile to go.
By now I have forgotten about all possible alligator attacks. The clouds of gnats only allow about two feet of visibility, almost like running in a fog. I fear my family may read the following account of my death in the morning's Miami Herald:
Miami Runner Dies of Gnat-Asphixiation
MIAMI- Metro Dade police, upon searching for a slew of killer alligators that have been ravaging city canals came across the body of Miami runner, Gabriel Rodriguez.
Rodriguez, 28, was found dead on the scene. The immediate cause of death was assumed to be alligator attack, but upon an autopsy performed Wednesday night, the cause of death has been defined as "gnat-asphixiation".
Rodriguez, a Cuban-American runner and Columbus High School and Florida International graduate, had told his brother and daughter that he was going out for a run and to expect him back home in about half an hour. After several hours of missing on the canals, the family expected the worst.
"Gaby had been prone to go on very long runs, like when he got lost in the Wasatch Mountains in Utah, but when he didn't come home after what seemed a few hours we called the police."
Unknowingly, Rodriguez had stumbled upon a blizzard of gnats, a once-a-year phenomenon that overpowers many citizens, if not careful. Rodriguez, only wearing sunglasses, shirt and shorts, was found caked in a layer of gnats as millions had buried themselves deep within his lungs and brain.
Well, something like that. I truly did not get an ounce of rest from the gnat-attack for a full 32-minutes. At the moment, I feel a bit sick, like a fever is coming on due to the stress of avoiding gnats and alligators, and running in the 80-degree heat and humidity. My daughter was scared of me when she saw me covered in gnats. Even now I am pulling gnats out of my hair, and I have thoroughly showered. I cough and gnats emerge. I can only imagine how many dwell within my ears that I or Q-tip have not found. It will be days until I am the same. I borrow a line from Tori Amos:
"I shaved every place where you been boy,
I said I shaved every place where you been yes"

Can Specific Training Be Applied to the 5K Distance?

Someone posed the above question on a message forum, and below was my answer that I wanted to share, as it truly encapsulates my training philosophy as learned through my interaction with Renato Canova and his IAF Manual and personal trial and error experiences:

The most important philosophy that should be taken from such an article is one that is lost on many of America's marathoners and coaches: the need for specificity of training. In other words, many American systems are based to maximize V02 consumption, capitalize on speed intervals, etc. There is a time and place for all of this.

With this method, you would have a 6-8 week Introductory Period of easy running and mileage, not varying the stimulus much. 60-90' long runs, 30-45' tempos at 85% of marathon pace and 45-60' progression runs down to 90% of MP. The key of the Intro Period is to re-instate the body's capacity to work.

Then, you enter an 8-10 week Fundamental Period which focuses on aerobic power and endurance. This is the time for your V02 Max sessions, your 10 km racing, your killer speed workouts, interspersed with the occassional progression run and/or MP workout. The long run shifts to 90-120' and you begin to increase intensity and mileage. Workouts such as 8 x 1 km or 5000-4000-3000 with 3' recovery become key, stepping down the pace. For even shorter intervals, 10 x 500 + 8 x 400 or the like can be used. Here you want to build your speed. And here is where most Americans will jump into a Marathon Race... "oh, I've just PR'd for 10 km, that must mean I am ready for a Marathon PR".. and they are, in a way, but nowhere near their maximal capacity, because they have not dedicated themselves to the instrumental icing on the cake: The Specific Period.

The Specific Period is simple: 6-8 weeks of MP running. All workouts revolve around this fundamental principle. You focus on the marathon rhythm. You run 10 x 1K "on", 1K "off" with the "on" being MP pace or a bit quicker and the "off" being 20-30 sec per kilo slower. You run a couple "Prefontaines" or Specific Blocks, as Canova calls them, or the same workout in the AM as the PM.. you run 10 km in 40 min + 12 km at MP, then follow that up in the PM with 10 km in 40 min + 10 x 1000 m at 102-105% MP pace. If you can handle all this, while keeping a consistent volume throughout, you will run the Marathon you dream of in your sleep. Follow through with the Specific Phase and you'll be glad you did.

Yes, I sure would.. the principles remain the same, especially transitioning to the specific training for your event of choice. Also, let us not forget one of the most important training elements of the Specific Period: REST!! Yes, you need to recover well between bouts of training, fully recover in order to attack the next prescribed workout. Obviously, since I have not stated this prior, the Specific Period also entails a certain amount of tapering ( i.e., rest) and sharpening, but keep in mind you are doing the majority of your workouts now at your Goal Pace.

Think Dellinger, if you'd like: Date Pace early on in training and then a transition to Goal Pace as the race approaches. Or, think Squires and the same principle holds.. an Alpha Phase, a SWEP Phase, and then a Specific Race Phase

Sunday, May 14, 2006

Tap-Dancing & Ballet Lessons


Madelyn's 3rd Birthday Party


Saturday, May 06, 2006

SeaWorld

Madelyn with her Tia Mari (my only Aunt)


Madelyn a bit scared of the spitting seal

Wednesday, May 03, 2006

Regeneration

The past month, due to compounding injuries ever since I doubly-stepped into that wretched hole on my training run for Boston, I have been in reflection and research, and I have come to the following conclusions.

However, before I get to my conclusions, here is summary of what's going on: once I pulled out of Boston, I took 12 days off to heal my injured peroneal tendon on my right foot. Once that pain subsided, I figured I still had a great base by the way I felt on my first run back from injury and decided to accelerate my training program (Cardinal Sin #1). So, I jumped into a 60-mile week of good intensity (Cardinal Sin #2). I should have listened to my inner voice telling me, like it always has, that I could not handle this much volume and intensity so soon. I am not a natural runner, thus it takes a lot of time for my body to strengthen and absorb the training.

Anyhow, this brought upon my compounded injury- a blown left abductor. I felt it coming on, but chose to focus on the treatment and healing of my foot (which had stopped me cold prior to Boston). Well, the abductor stopped me cold, as well. I had absolutely no lift or power on my left leg, thus no running.

I have been getting technological treatments from my health rock: Brother Herb Baker of Columbus High School, getting regular treatments of ultrasound, stim, stretching, massage, and everything else I can handle. However, my saviour has been my training partner, Armando Cruz. Perhaps the most intelligent and educator of my close knit of friends, Armando is selflessly dedicated to working on my weaknesses. I have been going to his house at 9:00pm at night to engage in punishing rehab for my hip flexor and abductor. I cannot share his secret techniques, but they are quite painful, yet intriguing. And yet, I am getting better.

Ah, my conlcusions: in my downtime, I do something I enjoy. I re-read my old training logs. And guess what I found out:
  • Every April/May I am injured. It does not fail. Since 2001, I have either been injured or depressed or unmotivated. It does not fail. 2001, hip flexor. 2002, hamstring, etc. etc. etc.
  • I have concluded that the 8 critical years of my life (high school and college) which laid the foundation of my training and running was cyclical in that the summer months of June-August was time to build mileage (slowly), August-November was Cross Country Training & Racing, Dec-Feb was Indoor Training (and usually this is when I set my personal bests), and March-May was Outdoor Track Racing in which I usually performed sub-par and began losing interest/motivation.

And, thus, ever since 2001, I have been injured in April and/or May. I believe that my body has been trained to "rest" during these months. I am going to start listening, because it is inevitable that I will become injured in these months until I build the strength to train through these months.

Anyhow, that has been my life the past month. Right now I am relegated to an 8-minute miler just getting in shape like everyone else. I look forward to a rejuvenated May of training and a great finish to 2006. We are not robots. We are not machines. We cannot go on forever at full-speed ahead.

I will continue working with Armando, and I look forward to developing strength, power, and explosion that I have neglected. This will set me in the right direction towards late 2007.

Press on, everyone. Press on..