Killer Ab Workout

November 30th, 2008

 1.  Basic Crunch- a.Lay on floor, knees bent 90 degrees, feet elevated. Hands at ears, or arms locked over chest grabbing your shoulders.b.Using your abs, control your upper body towards your knees until just your lower back is on the floor. Return to starting position.

2.  Twist Up-a.Lay on floor, knees bent at about 30-45 degrees, feet flat, and a foot apart, hands behind head, elbows out.b.In a controlled motion bring your elbow to its opposite knee by twisting and cruching your abs in that direction.c.Return to starting position and switch sides, bring other elbow to opposite knee.

3.  Push Through-a.Lay on floor, feet flat and 24 inches apart, knees at 45, arms extended out in front of you with hands forming a diamond, palms facing foward.b.Lift shoulders and very upper back off floor in the same motion of a carpet being rolled, still reaching out with hands, youre hands should reach through your knees and the whole motion should only move your hands about 6 inches foward.

4.  Left side Crunch-a. lay on right side with right leg flat on floor knee bent at a comfortable position to stabilize yourself and the left leg on top of the right in the same position. Right tricep flat on floor while the rest of the arm comes across you abs and your hand rests on you left obliques. Left hand resting behind head.b. Crunch your left side together by bringing out left elbow towards your left hip.c. For added tension to the obliques have your left leg extended straight out and as you do the crunch motion lift your leg up off the ground as well.

5.  Right side Crunch- Reverse above.

6.  Up and Twist-a. Same postion as twist up (basic sit up position)b. Do a sit up and once you reach the top twist your torso to the left, and then to the right.c. Return to start and do same motion only alternating twisting left to right and right to left on each one.

7.  Leg Raises-a. Lay flat out, hands under glutes, legs straight. (It may be less stressful on your back to lift your head off the ground as if you were watching your feet.)b. Slowing lift your feet off the ground until you feel your abs get tightest. Lower back to about 6 inches off the ground. (My motion is about 18″ at top and 6″ on the bottom, but find where tension is greatest for you.)

8.  Leg Tucks-a. Same starting position as leg raises.b. Bend your knees as you tuck your legs towards your chest. Your lower back should roll off the floor.

9.  90 Degree Ankle Touch-a. Basic Crunch position only with arms straight out at side.b. Crunch up as you reach and try to touch your ankles.

10.  Right Crossover Crunch-a. Lay in basic crunch position, then bring you left leg out with your left ankle resting on the right knee. This is the positon you will stay in for this exercise.b. By twisting and crunching the torso, bring your right elbow to the left knee.

11.  Left Crossover Crunch- Reverse above.

12.  Kick Ups-a. Same starting position as legs raises.b. Roll knees to face similar to a leg tuck, only this time your whole lower and some middle back leave floor.c. With abs tight, kick your legs straight up, hold and slowly go back to position b, and then the starting position. Do not use momentum.

13.  Head Raises-a. Same starting position as leg raises.b. Roll head and upper shoulders off floor, about 1/4 of a crunch.

14.  Scissors-a. Same starting position as leg raises.b. Raise left foot about 12″ off the floor.c. Lower left leg and bring right leg up. ( find the range of motion that works best for you. )

15.  Left crossover twist-a. Same starting position as left crossover crunch.b. Complete the left crossover crunch.c. Instead of returning to the start position, while still at the top of the crunch you turn your right elbow in toward your knee and extend the crunch even further by bringing the righr elbow as close to the right ankle as you can. ( My favorite exercise )

16.  Right crossover twist- Reverse above.

17. Head leg crunch-a. Basic sit up positionb. Roll upper back off floor, while completing a leg tuck with your lower body simlutaniously.

18.  Alternating Shoulder Lifts-a. Lay flat on floor, feet flat and 2 feet apart, legs about 45 degrees, head slightly lifted, triceps flat on floor with arms tucked against your sides, hands overlapped across your abs.b. Leaving your left side flat, twist so that your right shoulder goes towards your left knee. (Shoulder only comes about 6″ off the ground)c. Return to start and do same for other side, and thats one rep.

19.  Hoover-a. Get into a push up position but instead of supporting your upper body with your hands, your whole forearm is flat on the floor.b. Tighten stomach by lifting whole midsection away from floor. ( This gives a unique feeling in the abs, but I sometimes replace it with another exercise because it takes away some of the fluency of the program because the rest of the exercises are done on your back, but its worth a shot, good exercise. )

20.  180 Degree Ankle Touches-a. Same position as 90 degree leg touches, only legs are straight up ( a slight at the knee is fine. )b. Reach for your ankles are you crunch your midsection.

21.  Side bends-a. Lay on back, feet flat, about 2 feet apart, knees at 45 degrees, elbows pointing out while hands are on abs, head and upper back curled off floor.b. While keeping your upper back off the floor, bend your left side so that your left elbow approaches your left hip.c. Repeat for right side, and thats one rep.

22.  Alternate Leg Tucks-a. Basic leg tuck position.b. Twist slightly at the hips so that your knees are pointing to your left as you tuck them towards the left side of your chest.c. Do reverse for the right side, completing one rep.

23.  Alternating Push Throughs-a. Basic Push Through position-b. Do same as your would for a push through, only push through to the left of your knees, return to start.c. Push through center, return to start, and then push through right, return to start. Three pushes is one rep. 

http://youtube.com/watch?v=fk_usVg7Fp0      


ATL 1/2 Marathon

November 27th, 2008

David and Chip Millican completed the Atlanta Half Marathon this morning.  The Millicans have run this event together for the past 5 or 6 years.  David has participated in the Atlanta half or full for the 15+ years.  Congrats guys!


SERENBE 15K TRAIL RACE

November 16th, 2008

Subaru Of South Atlanta Presents The Getting Around Serenbe 15k Trail Race Nov 15th! 

A handful of the proud and faithful runners from Run Club USA tackled the Serenbe 15 Trail Race on Saturday.  For many of the runners this was their first trail event and they didn’t know what to expect.  The wet / muddy conditions along with a couple extreme hills made the event a challenge but at the same time the trails were beautiful and scenic.

 Taking top honors in his age group was Dr. Bedford Dwain Cox.  Cox’s Fighting Elk was a sponsor of this event so it was appropriate that we would win it.  Check out www.fightingelk.com to find out more information on Cox’s business.  Other runners who manage to cross the finish line were:  Jon Bridges, Rick Harrell, Mark Lawrence, Alan Reynolds, Ken Speir, and Don Swinford.   

Randy Gravitt attended the event to watch his daughter, Hannah, take 1st place in her age group.  Way to go Hannah! 

Early in the race a deer came running (at top speed) across the running path and hit a runner and the runner ended up off the path by about 10 feet.  She avoided a serious injury by 1 or 2 inches.  This deer had antlers and could have really hurt this runner.  Fortunately she recovered and by the 9th mile this lady had passed me.  She showed a lot of toughness to finish the race so strong. 

Great race guys!  See you on Saturday. 


The 100 Mile Man

November 9th, 2008

GROGGINS

http://the100mileman.com/davidgoggins/

Check out David Goggins on the web and on YouTube.  What do you think?


More PTC Classic 5k News

October 27th, 2008

It was reported to me today that John Bermudez ran the PTC 5k two weeks ago in 17:44:02 (5:43/mile).  I don’t know what else to say, but whatever John is doing in his training, I’m going to incorporate it into my schedule.

 Congratulations John!


Run Club USA News

October 26th, 2008

SILVER COMET HALF MARATHON

The Captain, Ken Speir, ran an amazing race on Saturday, October 25th.  He didn’t break his BHAG of 1:39:59, but he did run an impressive race.  Here are his stats:

http://results.active.com/pages/displayNonGru.jsp?pubID=3&rsID=72109

1- 7:38

2- 7:36

3- 7:38

4- 7:32

5- 7:37

6- 7:31 

6.1- 45:33 (10k total time)

7- 7:49

8- 7:39

9- 7:19

10- 7:43

11- 7:42

12- 7:58

13- 7:49

.1- :46

Finishing Time = 1:40:20

CORRECTION

Mark Lawrence ran a 10k last weekend instead of a 5k as we reported.  We want to make sure Mark gets full credit!


JAVA JOT

October 19th, 2008

RUN CLUB USA

Java Jot

October 18, 2008 

“it’s still all about the coffee”

Our Club has been going strong since 2005.  The Club is built on the foundation of relationships.  That has never more evident than today as a group of us ran the Peachtree City Classic.   As we gathered for a pre-race huddle at the local Starbuck, we encourage and harassed each other.  It was a clear reminder that it’s all about the coffee.  Special thanks to Larry Henry and John Turnage for providing pre-race motivational speeches. 

The 15k

As Bridges, Cooke, Cox, Harrell, Henry (Jaime), Henderson, Reynolds, Speir, and Swinford lined up for the start, you could feel the energy.  This was Cooke’s first 15k and it has been over10 years since Henderson ran a 15k.  This was Reynolds first serious race since overcoming injuries.  Bridges hasn’t run 9 miles in over a year, but you would never know it by his finish time.   Cox once again led the way, with Henry (Jaime) just a few minutes behind.  Speir pushed Swinford to a new PR.  Mr. Consistency (Harrell) had another tremendous race. 

The 5k

The Brooks’ Team (father and son) made an impact on today race.  Bruce has been coaching his youngest son for several months.  This was only Alden 2nd race and already he has surpassed his older brother, Taylor, in grit, determination, and style.  According to those who have seen both Taylor and Alden run, they believe Alden will be able to beat Taylor in any distance race in a matter of months.  Rumor has it that Taylor withdrew from running today when he heard Alden was signed up. Let’s not forget the Aged Grasshopper, Bruce.  He has been a runner for more than 40 years and he’s still going strong! Dale Drake also had an awesome showing as he ran a fast and strong 5k.  Mark Lawrence couldn’t be with us today, but he did run a 5k at Georgia Tech with his daughter.  This is the 4th straight year for Mark to run this event with her. 

Today’s Results

http://noisy.aiscomputers.com/~running/phpwebsite  

Vibram Five Fingers Shoes

As mentioned above, Alden ran in style today.  Check out the shoes he was wearing at:  http://www.vibramfivefingers.com/products/products_footwear.cfm   

Log-A-Run

Accountability is one of the greatest tools to keep us motivated.  Several of us have joined LAR so we can hold each other accountable.  LAR is a free online running log that can be viewed by others.  Go to: www.logarun.com .  When you sign up, you need to join Run Club USA.  Please give our Team “Read” and “Write” permission.   

Next Events

October 25th       Silver Comet Half Marathon - Speir (Swinford is tentative)

November 8th      Chickamauga Battlefield Marathon – Speir and Swinford are tentative

November 15th    Serenbe 15k Trail Marathon – Bridges, Cox, Swinford (Harrell is tentative)

November 27th    Atlanta Half Marathon – Millican (Swinford is tentative)  

If you want to be removed from this distribution list, please notify us at donswinford@gmail.com 


Darkside Marathon

September 2nd, 2008

On Saturday (August 30th) I was talking to a couple of runners at the water fountain at the Peachtree City Library.  They told me about their running club (The Darkside Running Club) and that they were sponsoring a marathon on Labor Day (September 1st).  For some reason I was intrigued by the possibility of running a local marathon, but there were so many reason for me to not run it.  Such as:

·        Tired legs from running 31 consecutive days;

·        Tired legs from running 280 miles in August;

·        Tired legs from running 55 + miles the past 7 days;

·        Tired legs from having no taper time;

·        Lacked long runs (Longest run this year has been 14 miles);

·        Labor Day (time away from family); 

But there were a couple of reasons to run this event:

·        It would be a challenge – it would test my grit;

·        It would allow me to take advantage of my conditioning;

·        It would allow me to complete my 7th marathon without spending money on travel, etc.;

·        Ken agreed to run a portion of the marathon with me;

·        My family encouraged me to try it; and

·        My competitive nature wanted to achieved something that seemed a little crazy; 

The race started at about 7 AM.  I had a cooler full of stuff to consume.  My plan was to run at a easy pace and take walk breaks occasionally.  The marathon consisted of 5 loops.  After each loop I went to my cooler and ate some food and drank Gatorade and grab a bottle of water for the next loop.  All in all I had a bagle with honey, 2 bananas, protein bar, 5 bottle waters, and 1 Gatorade.  This is the first time I have ate this much solid food during a marathon.  I believed the food helped me, especially the last 2 loops.  The weather was humid and warm.  I dropped 6.5 pounds during the race. 

Having Ken join me for 16 miles was a blessing.  He was feeling bad from the start but he sucked it up and did what he committed to do.  In fact, Ken kept encouraging me to finish the race.  The 4th loop was the most difficult.  I ran it alone and my calves and feet started to hurt.  I started running 10 minutes and walking 2 minutes.  That seemed to help a little.  Before I started the last loop I changed my shoes and socks and grab my iPod.  The change of shoes seemed to help the pain a little.  The iPod was awesome.  I played the song, We Cry Out, by Kim Walker about 6 times and other tunes that were also upbeat.  The last loop was hard, but I never hit the “wall”. 

I finished the race with a time of 4:43:38 (10:50/mile).  Considering my long breaks after each loop and the short walk breaks during the last 2 loops, I am very pleased with my time.  I came in 5th place out of 18 runners.  I think there were 11 finishers. The Darkside Running Club coordinated this event.  The Clubs members were nice and welcomed Ken and me to their event.  This was a certified course and medals were awarded to finishers. 

Check out the Darkside website at http://www.darksiderunningclub.com/index.html . For you guys who would like some accountability and harassment, I would like to suggest that you join our online running community at www.logarun.com .   Run strong 


Peachtree Road Race and Other 2008 Events

July 4th, 2008

Today marked my 6th event for 2008 — the Peachtree Road Race 10k.  My time wasn’t great, but I ran the course from Finish to the Start before I ran the event — 12.4 miles total.  This is my 7th PRR.  I ran my first one in 1985 and the next 6 from 2003 to 2008.  The PRR is the largest running event in the nation with 55,000 runners.  My other events in 2008 are:

 June — U.S.A. Army Hooah 10k, East Point, GA (I set a new PR on this one)

April — Granite Grinder Trail Half Marathon, Conyers, GA (My first trail event)

March — ING Georgia Half Marathon, Atlanta, GA  (I set a new PR on this one)

February — Mercedes Benz Half Marathon, Birmingham, AL

January — Callaway Gardens Half Marathon, Pine Mountain, GA

grandmastersensei –


State of Running

February 17th, 2008

- In 2007, there were a billion pairs of running shoes sold worldwide

- Estimates are that there are upwards of 75 million total runners in the USA (includes all levels and abilities)

Of the 8,000 dedicated runners surveyed in the 2007 National Runner Survey:

- 53% of these runners are Male, 47% are Female

- 94% are college educated

- 93% run at least 3 days/week, 64% at least 4 days/week, 35% run 5 or more days/week

- 35% have never completed a marathon, 64% have finished at least 1 or more, 33% have finished at least 4 or more, 17% have finished 10 or more marathons

Those are the macro trends, here are some of our personal preferences (always more interesting). In the last 30 days, 28% of us have had 5 or more glasses of red wine, 26% have had 5 or more regular beers, and 23% have had 5 or more light beers. Only 16% have had 5 or more mixed drinks.

What do we think about when we run? Food, sex, work, in that order.

- Half of us listen to music while running

- 15% of us use a GPS device

- 17% of us buy our running shoes online

In the last 12 months, we’ve purchased an average of 2.9 pairs of running shoes.

Guess what our favorite restaurant chains are?

1. Subway (61%)
2. Olive Garden (43%)
3. P.F. Chang’s (35%)

Interestingly, McDonald’s came in at 20%. McDonald’s! Never would have guessed that.

When it comes to shoe brands, Asics dominates with 32%. Nike comes in at 14%, Brooks and New Balance are locked at 12%, and Saucony isn’t far behind at 11%.

Although we’re running in Asics, we’re wearing Nike. Nearly 60% of us own Nike sports apparel, almost double the closest competitors (Asics, Under Armour and Adidas all came in around 31%).

The half-marathon is our favorite distance (40%), followed by the marathon (18%), and then the 10K (15%). Only 1.8% said the ultra-marathon was their favorite distance.

As for race size, the largest races in the world are as follows:

1. JPMorgan Corporate Challenge: Frankfurt 3.5 Mile (60,000 finishers)
2. Atlanta Peachtree 10K (55,253 finishers)
3. Sydney City2Surf 14K (54,900 finishers)

The largest marathons are:

1. ING NYC Marathon (38,607 finishers)
2. London Marathon (35,701 finishers)
3. Berlin Marathon (32,530 finishers)

Are these statistics what you expected? We’d love to hear your thoughts, musings, and insights on the state of the sport we love. All comments welcomed. Fire away!


2nd Race of 2008

February 10th, 2008

The Grand Master Sensei ran his second event in 2008 — The Mercedes Benz Half Marathon in Birmingham, Alabama. He posted a time of 1:56:40 or a 8:54/mile pace. The GMS also ran this event in 2007.

The next events for the Run Club is the Ronald Reagan Parkway Half Marathon in Gwinnett County and the CFA 10k in Orlando (exclusively for CFA employees). Both events are next weekend.


16 Ways to Stick to Your Workout

February 3rd, 2008

By Grand Master Ninja

Fading motivation is the enemy of every great weight-loss plan. To stoke the fires, the Senseis reveal their never-quit, get-fit-quick tricks

You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.

A recent study by the Ronin found that only 9 percent of the Run Club regularly engages in “high levels of physical activity.” (That’s defined as three intense 20-minute workouts per week.) Another 63 percent are overweight, but they believe that exercising would make them healthier, leaner, and less stressed, but they don’t do it. At the root of this problem is motivation or the lack thereof.

It’s the difference between wanting to exercise and actually doing it. That’s why the advice you’re about to read is priceless. We’ve filled these pages with the favorite motivational strategies of the Senseis. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire the Moon Pies to exercise — and to stick with it.

1. Sign up for a distant race
That is, one that’s at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan.

2. Make a ‘friendly’ bet
Challenge your nemesis (e.g., Matt vs Travis). The first guy to drop 15 pounds, run an 8-minute mile, or bench- press 250 pounds wins. The key: “Make sure it’s someone you don’t particularly like,” which in Larry’s case is most everyone!

3. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. “You’ll decrease your risk of heart disease while providing yourself with a very important, concrete goal.” No HGH, PLEASE.

4. Switch your training partners
Working out with a partner who will hold you accountable for showing up at Starbux works well–for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. “Close friends don’t always make the best training partners because they may allow you to slack off or cancel workouts.” To keep this from happening, find a new, less forgiving workout partner every few months.

5. Compete
Find a sport or event that you enjoy, and train to compete in it. “It adds a greater meaning to each workout,” says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master’s games in 2005 (www.2005worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.

6. Think about fat
Your body is storing and burning fat simultaneously, but it’s always doing one faster than the other. “Understanding that you’re getting either fatter or leaner at any one time will keep you body-conscious so you won’t overeat or underexercise.”

7. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. “You’re holding pure fat between your fingers.”

8. Strike an agreement with your wife and kids
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there’s no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). “Since it’s for your health, it’s a contract they can’t refuse. And that will allow you to exercise guilt-free while acting as a role model for your children.”

9. Plan your workouts in advance
At the start of each month, schedule all of your workouts at once, and cross them off as they’re completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. “You’re about 40 percent more likely to work out if you have strategies to help you overcome these obstacles.”

10. Squat first
If you have trouble finishing your weight workout, start with the exercises you dread. “You’ll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session.”

11. Don’t do what you hate
“Whenever you start to dread your workout, do what appeals to you instead.” If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you’re sick of your routine, find a new one. BUT never quit running

12. Go through the motions
On days when you don’t feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. “It’s likely that once you’ve started, you’ll finish.” This way, you never actually stop exercising; you just have some gaps in your training log.

13. Start a streak
There’s nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. “Every time your streak ends, strive to set a longer mark in your next attempt.”

14. Make your goals attractive
“To stay motivated, frame your goals so that they drive you to achieve them.” For example, if you’re a 200-pound guy, decide whether you’d rather bench “over 200 pounds,” “the bar with two 45-pound plates on each side,” or “your body weight.” They’re all different ways of saying the same thing, but one is probably more motivating to you than the others.

15. See your body through her eyes
Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. “It’s instant motivation”. If she’s hesitant, make a list for her — abs, love handles, upper arms, and so on — and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.

16. Blackmail yourself
Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: “If I don’t send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below….” (Include as many e-mail addresses — especially of female acquaintances — as possible.) “It’s nasty, but extremely effective.”


1st Race of 2008!

January 27th, 2008

The Callaway Gardens Fitness Series kicked off with a marathon/half marathon on Sunday, January 27. Race routes include scenic roadways inside Callaway’s 13,000 acres, making this an enjoyable experience for participants and spectators alike. This year the Run Club sent only one runner, the Grand Master Sensei - Co-Founder of the Run Club.

This is the second year the Grand Master Sensei has particpated in this event. This year he achieved his PR: 1:54:50 or a 8:46/mile pace. He did run a 1:52:10 the second half of his Saint George Marathon event in October 07.

If you don’t know, the Callaway Gardens Marathon is a “Boston Marathon” qualifier. Many runners pick this event to qualify for “Boston” which has similar elevation changes. Over the past eight years, the Marathon at Callaway Gardens also has become very popular with the “50 Staters” (people whose goal is to run a marathon in all 50 states). Callaway Gardens has a reputation of beauty and hospitality that the “50 Staters” desire. The Marathon is two loops through Callaway Gardens. The Half Marathon is one loop.

This will be annual event for the Grand Master Sensei and he hopes that other Run Club members will join him in 2009. Next events for the Run Club:

Feb 10 - Mercedes Benz Half Marathon, Birmingham, AL
Feb 15 - Ronald Reagan Pwkway Half Marathon, Gwinnett Co., GA
Mar 30 - ING GA Half Marathon, Atlanta, GA
Apri 26 - Country Music Half Marathon, Nashville, TN


TRAINING TIP OF THE MONTH - Predicting Your Best Marathon Pace

January 11th, 2008

As the marathon season approaches, it is important for you to nail down your best marathon pace. Improper pacing is the number one mistake that marathoners make so having a really good idea of what is a reasonable pace can make your marathon experience much more successful (and enjoyable!).

Ways to Predict Your Best Marathon Pace

Runners and coaches have found several ways to estimate your best marathon pace. Here are a few good ones:

1) Race a half-marathon. Take your half-marathon time and double it then add five minutes. This has long been a quick rule of thumb for predicting marathon time. Doubling your half-marathon time and adding seven minutes is a bit more realistic for most marathoners. Of course, you can always use one of the many race time calculators and charts available online and in many running books to also gauge the marathon time predicted by your half-marathon performance.

2) Perform eight to ten 800 meter repeats. Run each repeat in the minutes and seconds of your goal hours and minutes of your upcoming marathon. Take equal recovery jog between each. For example, if you want to run three hours and thirty minutes for your marathon then run eight to ten 800 meter (2 laps of the track) repeats in 3 minutes and 30 seconds taking 3 minutes and 30 seconds jog between each. If you can perform this workout without having to strain to hit the time then this would predict that your marathon pace is reasonable. Special thanks to Bart Yasso for this “Yasso 800” workout.

3) Perform two to four marathon pace runs where you warm up then run for four to 10 miles at your goal marathon pace. If you can build up to an eight to 10 mile marathon pace run and not have to work exceedingly hard to maintain the pace, then your goal marathon pace is reasonable.

4) Run marathon pace at the end of a few long runs. If you can run the last four to eight miles of a long run at your goal marathon pace then your goal pace is reasonable. Do this on two to four long runs in the last couple of months before your marathon to get another gauge of whether your marathon pace is reasonable.

All of these methods are good but most coaches and runners find that there is no one single best predictor. Rather, it is a good idea to use several of the predictors listed above to better determine your best marathon pace.

Greg McMillan is an exercise physiologist and certified USA Track and Field coach. He helps runners via his website www.mcmillanrunning.com


Research links five training strategies with economical running

December 29th, 2007

Running science evolves, but our views about running do not.

We still believe that lactic acid is a “waste product” which causes fatigue and soreness, even though it is actually a key muscle fuel. We think that high-mileage training is the most-effective way to boost aerobic capacity, even though high-intensity efforts work better. We swallow the idea that low ferritin levels produce tiredness, even though the ferritin-fatigue connection does not exist. We hold fast to the notion that strength training is “anaerobic” and can’t boost VO2max and endurance performance, despite the fact that certain kinds of strength training create major upswings in both aerobic capacity and racing ability.

And we believe that runners gradually become more economical over time by carrying out lots of training. The underlying theory is simply that running tons of miles forces the body to adapt biomechanically in ways which produce the most-economical strides.

Running science has not been kind to this idea, however. In fact, a key study carried out by Russ Pate and his colleagues at the University of South Carolina with 188 experienced runners found that higher training volume was not linked with better running economy at all. This same investigation discovered that running economy was actually negatively correlated with age. In other words, the more years an athlete had been running, the worse was his/her economy.

Exercise science tells us that running more miles does not enhance economy - but that there are five key strategies which do optimize this key physiological variable. First, high-intensity interval training can get the job done. In various inquiries, interval training at intensities ranging from 93 to 106 percent of VO2max has been linked with significantly upgraded running economy. In a study conducted by Veronique Billat and her colleagues from the University of Lille in France, just four weeks of training featuring interval sessions at 100 percent of VO2max bolstered running economy by 6 percent.

Hill training also has a strong effect on economy. In a study carried out at the Karolinska Institute in Stockholm, Sweden, marathon runners who added twice-a-week hill workouts to their training regimes over a 12-week period advanced economy by about 3 percent.

Strength training can boost economy in endurance runners. An inquiry conducted at the University of New Hampshire with experienced, female distance runners found that a 10-week strength-training program enhanced economy by about 4 percent at 10-K race pace. The strengthening exercises in this investigation included squats, leg presses, bench step-ups, straight-leg and bent-leg heel raises, knee flexions, knee extensions, lunges, and a variety of core and upper-body routines.

Explosive training (combining reps of very fast running with high-speed, running-specific strengthening movements, including hops, jumps, bounds, and downhill sprints) is also great for enhancing economy. Research carried out by Leena Paavolainen, Heikki Rusko, and their colleagues at the Finnish Research Institute for Olympic Sports has linked nine weeks of explosive training with an 8-percent gain in economy (the largest ever observed in published research) at 5-K-type running pace.

In this Finnish study, the explosively trained runners ran about 45 miles per week over the nine-week period and improved both running economy and 5-K performance. A second group of runners covered about 70 miles weekly, neglected explosive training, and was unable to advance either economy or 5-K time.

A separate investigation carried out by Rob Spurrs and his co-workers at the Human Movement Department at the University of Technology in Sydney, Australia, discovered that just six weeks of explosive drills (with 15 total explosive workouts) enhanced running economy by from 4 to 7 percent at various speeds and upgraded 3-K running performance by almost 3 percent. The explosive movements utilized in this study included split-scissor jumps, depth jumps, double-leg hurdle hops, single-leg hurdle hops, squat jumps, and various bounding and hopping drills. The pervading theme for all of the exercises was to produce as much force as possible with the least amount of ground-contact time.

Finally, a significant reduction in training mileage can often enhance running economy (a finding which is just the opposite of the traditional view). In one study, a seven-day volume reduction which contained an essential core of high-intensity training improved 5-K performance by 3 percent and running economy by 6 percent in a group of well-trained endurance runners. The overall strategy blended an 85-percent reduction in weekly mileage with 400-meter intervals conducted at close to race pace.

Reductions in mileage are sometimes referred to as “tapers,” but tapering periods are usually associated with impending races, and the truth is that volume reductions can be inserted at any point in a runner’s overall schedule (not just before competitions), with very positive results.

Running economy is a strong predictor of performance, and thus it is an attribute which an endurance runner should work on throughout the year. By progressing steadily through general strengthening, running-specific strengthening, hill training, and then explosive work, by blending high-quality, pure running training with these forms of strengthening, and by strategically inserting periods of reduced mileage into the overall training scheme, a runner can be certain that running economy is moving in the right direction.


Wellspring 5k Road Race

November 18th, 2007

This year’s Wellspring 5k Road Race held many surprises for our Club members. Leading our team was Dwain C. Dwain finished 5th overall and 1st in his division (Master) with a 19:00 time. This event pushed Dwain into the professional ranks because he won and accepted a $50 gift card (from the USPS!).

A dark horse at this event was the Ronin. He was talking trash saying he was fat and out of shape. He stated that he has been boycotting running (yea right!). The Ronin ran a sub 9:00/mile pace with little or no effort. Brian G. put in another good performance and ran a sub 8:00/mile pace. Jamie, John B. and others ran an impressive race.

Ken S. and Tim W. were once again no-shows. This is to be expected.

Other Club News:
- Larry H. has decided to remain retired from running and fitness in 2008, except for his annual Nashville Half Marathon race
- Matt F. is recovering from major surgery and so is the Grand Master Sensei
- Randy G., Dwain C., and Matt F. are running in next year’s Boston Marathon
- Brian G. has set a goal to run a 3:30 marathon in 2008

Guys, Have a great Thanksgiving and we’ll see you on Saturday!


Ryan Hall wins U.S. trials marred by death of Ryan Shay

November 3rd, 2007

Ryan Hall won the U.S. Olympic trials for the marathon on Saturday to claim a berth for the 2008 Beijing Games in a race marred by the death of distance champion Ryan Shay.

The 28-year-old Shay, a four-times national champion on the roads, collapsed after passing the five-mile mark of the race. He was taken to hospital by ambulance where he was pronounced dead, race officials said.

“We all are devastated over Ryan’s death,” the U.S. track and field federation said in a statement. “He was a tremendous champion who was here today to pursue his dreams.”

Hall booked his place on the U.S. Olympic team with an emphatic victory, winning by more than two minutes with a time of two hours, nine minutes and two seconds over a multiple loop course through Central Park.

Dathan Ritzenhein (2:11:06) and Brian Sell (2:11:40) also qualified for the Beijing Olympics marathon on a windy, cool overcast morning.

“Today was a dream come true for me,” said 25-year-old Hall, who set a U.S. marathon debut record of 2:08:24 in finishing seventh at this year’s London Marathon. “I’ve been dreaming about this moment for 10 years.

“But as great as the moment is, my heart and my thoughts are with Ryan Shay and his family.”

Among the leading contenders to fall short was 2004 Olympic silver medalist Meb Keflezighi, who came eighth in 2:15:09.

“I’d like to congratulate the top three finishers. I hope they go on to Beijing to represent our country at the highest level they can,” he said.

CHECK OUT THIS RYAN HALL VIDEO http://www.godtube.com/view_video.php?viewkey=e593f8eba239bada1a0c

Copyright © 2007 Reuters Limited. All rights reserved. Republication or redistribution of Reuters content is expressly prohibited without the prior written consent of Reuters. Reuters shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon.


“Pre”

October 21st, 2007

Here’s a great article on a great icon - Steve “Pre” Prefontaine had a short career as a runner, but more than 20 years after his death he’s still making his mark on the world of running. Enjoy!

He once held dreams of playing football, until he discovered running. It wasn’t long before running discovered Pre. If he wasn’t in school or working one of three jobs, he was churning miles. The town cops would stop him, this kid running through town in the middle of the night, his first run-ins with authority.

Greatness came early, high school records and titles, media attention. He earned it by racking up 11 straight victories in an undefeated season, by setting a national record in the 2 mile at 8:41.5. Destiny was in the wings. One day he received a note. “If you come to the University of Oregon, you can be the best distance runner in the world.” It was signed by Bill Bowerman. Over the next four years Pre never missed a meet or even a workout. Pre was different that way, with the work ethic of an Amish blacksmith and a threshold for pain and fatigue far beyond the rest of us.

Beyond the commitment was charisma, that intangible, undeniable force reserved for a handful of people destined to make a difference. He was tenacious, naive, a curious man, devoted to art, photography, and woodworking, yet capable of incredible focus. He loved people, especially kids, but hated sycophants. His perspective was crystal clear when it came to this country’s hypocrisy about Olympic athletes, who Pre saw as forgotten once the TV cameras were turned off. He would fight for their right to prosper, to make a living and to support the training efforts of all American amateur athletes. Such advocacy came with a price. But, what did Pre have to lose? This world-class athlete was living in a $60-a-month trailer and eating off food stamps.

He knew great triumph, great races, like the Hayward Restoration Meet. Pre and Frank Shorter traded paces through most of the 3 miler. Falling behind in the last lap, Pre kicked into the final turn in front of a Hayward Field full of “Pre’s People.” The screaming and stomping was beyond the experience of everyone there that day. Don Kardong, running third, recalled, “The noise actually rattled my stride down the final straightaway. I nearly stopped just to watch.” Pre won with an American record time of 12:51.4.

Equally powerful were his disappointments. Munich. On the heels of terrorist tragedy, Pre stumbled to a fourth-place finish, one stride away from a medal, one life away from the gold. Such is the great wheel, that from that moment of doubt, Pre would grow, change from the kid in Oregon to a man of the world. At this time Pre turned down a $200,000 offer to run the ITA circuit. To do so would have jeopardized his amateur status and a second race for the gold medal in Montreal, a race he wouldn’t live to run.

It is said the sky would clear when Pre stepped on the track at Hayward Field, a legend that holds more truth than myth. As for Pre, he was interested in reason not rapture. “When people ask me why I run, I tell them a lot of people run races to see who’s fastest. I run races to see who has the most guts.” Simple.

Nobody before. Nobody since.
• Pre set American records 14 times.
• He ran nine 5,000-meter races faster than 13:30.0.
• He broke the 4-minute mile eight times.
• He won 82 of 102 outdoor meets between 1970 and 1975, against top-flight competitors at distances from 1 mile to 10,000 meters.
• He won four NCAA 3-mile/5,000 titles and three NCAA cross-country championships.
• He won AAU 3-mile titles in 1971 and 1973.
• He won the Pan Am Games 5,000 in 1971.
• He won the 1972 U.S. Olympic Trials in the 5,000 and went on to race in one of the most dramatic races in Olympic history at 21.
• He ran the mile in 3:54.6, the 2,000 meters in 5:06.2, the 2 mile in 8:19.4, the 3,000 meters in 7:44.2, the 5,000 in 13:22.4 and the 6- mile in 27:09.4.
The apogee of Pre’s arc in the running world contributed greatly to Nike. His influence on design was significant. His commitment to promoting the fledgling brand legitimized Nike beyond all other efforts. But more than anything it was his spirit that helped set our course, a spirit shared by a small cadre of fleet-footed warriors from Eugene who ran headlong at life, who believed they could make the world a better place through sport.

Pre ran and won his last race on May 29, 1975, at Hayward Field in Eugene. He died the next day at age 24. But like Pre said, “I run best when I run free.”


Peachtree City Classic

October 20th, 2007

The Run Club once again dominated the annual Peachtree City Classic. Members ran the 5k and 15k and many set PRs. It was good to get Moon Pies, Ronin, and Senseis together in the same event. Unfortunately the Ninjas were no-shows.

Race results can be found at: http://www.ptcclassic.com


Ask Durden

October 20th, 2007

Durden,
We have many world travelers in the RUN CLUB that run when away from home. With that said what is the appropriate running attire in a conservative mostly Muslim country? I’m thinking any place in SE Asia, the Middle East, or say areas where cultural considerations would be in play?

Sincerely,
World Runner

Dear World Runner,
It is true that the RUN CLUB has many world travelers. Ironically, my advice to RUN CLUB members traveling internationally is the same advice I would give RUN CLUB members traveling domestically. No matter how long your trip is scheduled to last, only pack one pair of running shorts. The style of running shorts (5” length, 7” length, split-side) is unimportant. Do not pack running shoes, performance socks, dri-fit shirts, or any other running-related apparel. Just pack the single pair of running shorts. The reality is you aren’t going to run. There is free USA Today in your room, stocked mini-bar, movies-on-demand. Where are you going? So why drag all that running stuff through the airport. The running shorts take up very little room and don’t weigh a whole lot. You can slip them on if you need to fetch ice from down the hall. You can also use them to buff-shine your golf shoes.

Ninety-five percent of RUN CLUB members don’t run. I think there is a solid 15-20% that have never run. They have access to all the cart paths in Peachtree City. They live in runners’ heaven…..they still don’t run. I am supposed to believe that when they land in Kuala Lumpur and its 120° outside, these guys are going to lace up their Asics? Come on…

Durden


Sore Losers, Bad Sports, and Terrible Role Models

October 19th, 2007

The GMS and the Samurai have been role models in the way they have handled their victory in Utah. The other two guys, BG and KS, have been sore losers, bad sports, and terrible role models. The following are a few emails from the past 2 days:

From: Ken
Sent: Friday, October 19, 2007 8:32 AM
Subject: RE: SGM Race Report

Fury from heaven will be coming later in the day when I have time to go to the bathroom and write an email. As Popeye says, “ I can stands what I can stands, and I can’t stands no more”….. It will be bad Swinfreak. You got lucky. You cheated. I trained too hard to have you beat me. I’m still mad.

Ken
_________________________

From: Brian
Sent: Friday, October 19, 2007 8:25 AM
Subject: RE: SGM Race Report

The fall is going to hurt….. Get ready, Swinsei!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Heck, I can’t believe the Samurai and GMS beat me!!!!!!!!!

Thanks,
Brian

________________________________________

From: Grand Master Sensei
Sent: Friday, October 19, 2007 8:21 AM
Subject: RE: SGM Race Report

Samurai, you speak the Truth and your statement will be placed on our site. BG and KS have bitterness towards us. All of the other guys know that we won and that KS had a disappointing race in Utah. Time after time we have defeated those guys. A good example was at the ING GA Marathon. KS started the race 17 minutes before you and you actually beat him. I will say that BG and KS can run the first 90% of a race very good, but when a “gut check” is needed the last 10%, they give up. I’ve seen you guys work through the pain – I wish BG and KS could do the same. I’m pulling for BG / KS, but determination is not something you can teach. You either have it or you don’t. And they DON’T have it.

________________________________________

From: Samurai
Sent: Thursday, October 18, 2007 11:22 PM
Subject: RE: SGM Race Report

In order to be fair you should record my time as 2:59.27 in the annals of the Run Club archives. The hour was part of the agreement. Who else in RC history has broken 3 hours? For that matter, who do any of you know that has run a sub 4 without training?

For the record,


SGM Race Report from a Different Point of View

October 18th, 2007

I will accept the fact that Swinford crossed the finish line first due to fact that Speir and I learned from great parents that we should always respect our ELDERS (as in freakin’ old people). We humbly allowed Swinford to receive great recognition and personal achievement by finishing first.

Now, let’s get the facts straight! I believe it was Randy “Samurai” Gravitt that invited Ken Speir and Brian Grady to participate in the Inaugural Samurai Invitational. Speir and Grady graciously accepted the invitation and the battle was on (Speir/Grady vs. Swinford/Gravitt). In the end, the St. George Office results reveal the Speir/Grady are the champions of the 2007 Inaugural Samurai Invitational.

TEAM SPEIR/GRADY
3215 BRIAN GRADY FAYETTEVILLE GA 39 M 03:50:39 03:53:47
2544 KEN SPEIR NEWNAN GA 47 M 03:48:07 03:51:14

Total Time: 7:41:53

TEAM SWINFORD/GRAVITT
2994 DON SWINFORD FAYETTEVILLE GA 52 M 03:48:03 03:51:13
2516 RANDALL GRAVITT SHARPSBURG GA 42 M 03:59:27 04:02:37

Total Time: 7:47:30

Clarification of the quote below:

Original/Published Quote: “From day one we said we would beat them and we did…”
Correction of Quote: “From day one we said we would beat them and we did not.”

Thanks,

Brian


SGM Race Report

October 15th, 2007

There is something about the St. George Marathon that will always be special to me yet I can’t put a finger on it, unless it’s beating Speir and Grady. Maybe it’s because it was my sixth marathon and the most among the Run Club members. Maybe it’s because of the stunning beauty that greets you at Mile 14 as you enter Snow Canyon. Maybe it’s the world-class volunteer support and flawless execution of race logistics. It’s all of those things and more, but it’s mostly beating Speir.

This year’s race was particularly special as I was attempting to run a sub-4 hour marathon. My previous PR was 4:27:45 at the Boston Marathon in April 07. My next best time was 4:34:45 at the New York City Marathon in November 06. A 3:59:59 seemed like a possibility, but I still had my doubts!

I had spent hours in the days leading up to the race pouring over the average splits I needed – 9:09/mile. I had to figure out how to maximize the down hills and conserve while running the up hills. After studying my training, reviewing the maps and general knowledge of the course, my projected time, my best case scenario came out to be 4:02:04. But Team Utah threw me a curve the day before the event – they challenged me to run a 3:50:00 marathon. That seemed too fast but I have never backed down from a challenge. We decided to run with the Cliff Shot Pace Setter by the name of Star. Star was a 32 year old female runner with dozens of marathons to her credit. Her PR was 3:17:00. While it seems tedious if not anal to micromanage splits over a 26 mile distance, Star believed it’s incredibly important when a specific time is desired and on a course as unique as St. George.

Race morning temperature at Central (5,200 elevation) was 36 degrees with a 10 mph wind mostly out of the west. The skies were clear with just a sliver of the moon and billions of stars. I got off the bus at 5:45 giving me one hour to ponder, pee, poop, and freeze…and then pee again and again and again. I took full advantage of the bonfires. The bonfires were really a neat aspect of the race. The bit of wind was just enough to make standing elsewhere completely unbearable. It’s fun to gather around the bonfires in the pitch black night listening to people talk about the upcoming race. I could tell that Speir was nervous.

I exchanged pleasantries with the Grady and Speir, but Gravitt and I had business to take care of – it would take a tremendous effort from me for the team of Gravitt / Swinford to defeat the team of Grady / Speir. What many of you don’t know is the injuries that Gravitt has had to deal with for the past 4 months. There’s no doubt that he’s a Warrior – a Samurai.

The starting horn went off at 6:45 am MDT. That first quarter mile into the early morning chill is always breathtaking. I decided to start with a long-sleeve shirt, a cap and gloves to help my body warm up. Man it was dark but I’m used to running in the dark so it wasn’t anything unusual.

Mile 1 came in at 8:52. A bit faster than I wanted but not surprising given the adrenalin that comes with the start of any race. It definitely wasn’t silly fast like a 8:10 or something.

Mile 2 split was 9:02 which was a very comfortable pace.

Mile 3 was 8:30. It marked the first water station which I missed because I had to pee and I didn’t want to waste any time getting water this early in the race. I did have a small bottle of water that I generously shared with Speir. He drank the whole bottle of water — a little rude I thought. Peeing cost me at least 30 seconds and I was a good 20 yards behind Star (the Pace Setter). I quickly jumped back up with the pace setter and I was feeling good.

At Mile 4 the pack was still largely intact. The split was 8:53. It was a bit of a drop in elevation and I knew I needed to take advantage of it with the mile-8 hill at Veyo. I was on a sub-4 hour pace and I was doing well. No problems to speak of. The first signs of daylight were in the east but temperatures were still cold.

The Mile 5 split was 8:39 and it marked the next water station. It was time for some Gatorade. I grabbed a cup of it from the faithful volunteers and drank it gone. I learned from Master Sensei Millican that when you grab water or Gatorade from a volunteer it’s important to make eye contact with the volunteer that I’m going to take the cup from so they know I’m coming. I even point right at them. I didn’t want to slow down. I had five miles in the rear view mirror and I’m feeling great, I’m well hydrated and tolerating the cold.

Mile 6 has a pretty decent downhill. I knew from my race preparation that this needed to be a fast mile to take advantage of the downhill. The split came in at 8:39 – a little disappointing. It was fast for me but it needed to be a little faster. I could ill-afford to stroll through mile 6 with the daunting uphill miles of 8-12 still to come. But overall I was pleased to this point.

Mile 7 was in 8:41. Another good mile. I shed my hat and long-sleeve shirt. This was also the third water station, which I drank 5-6 ounces of water and was feeling very good about my hydration so far. Veyo is an important landmark in the race. Despite its tiny size, the town always manages to have people out cheering in the morning. Perhaps there are people crazier than marathoners. It also marks the end of what I consider to be Phase One of the marathon. The course has shed 787’ of elevation at this point and over the next four miles, we will have to gain 249’ feet of that right back, nearly 100’ of that coming in less than one mile. Miles 8-12, in my estimation, are where you have to be very smart about how you run and be patient or you will ruin your chances for success. I believe the race cannot be won from 8-12, but can absolutely be lost.

As we started Mile 8, which is almost entirely up Veyo hill, the pack had thinned. Grady and Speir had taken off ahead of me while Gravitt dropped back a little. Please understand Randy was dealing with pain from his injuries – but he was hanging tough. I had planned to give back some time to Mr. Veyo Hill and run about 9:45 up it. As a pack we reminded each other to take it easy up the hill which we did. I crested the hill having finished Mile 8 in 9:32. It was exactly where I wanted to be when I assessed the situation entering Veyo.

While Veyo is pretty steep hill, I actually think the next three mile are harder because they give a false sense of security. They aren’t steep but their climb is steady and it’s really easy to run them too fast. Mile 9 came in at 9:01. I also was feeling very good and knew that I had run Veyo properly and that my time would come down to make up for the uphill stretch. I was also able to get a good swig of Gatorade at the aid station. I urinated again at mile 9 which cost me another 30 seconds.

By Mile 10, I was at least 40 yards behind the Pace Setter and I could no longer see Grady or Speir and I had no idea of where Gravitt was either. I was alone but focused. Mile 10’s split was 9:09.

Miles 11 and 12 I ran a 9:12 and 8:55.

Mile 13 is pretty flat. I picked up the pace a bit after running the toughest stretch of the race and wound up with a 8:31 at 13. At the half way point I crossed at 1:56:20. My previous best half marathon was 1:55:30, so I was pleased with my performance so far.

With the toughest and slowest part of the race behind me, I was feeling as good as you could feel after running half a marathon. I knew my best was yet ahead. But, another 13 miles is still a long way to go. Where were the guys? They must have been feeling good to be so far ahead of me.

Mile 14 marks the end of Phase 2 and the beginning of Phase 3. It features the most beautiful stretch of running I have ever witnessed and at about the time I first saw the sun. At Mile 14 I’m still seeing my breath. Mile 14 is a slight downhill and I checked in at 8:40.

Mile 15 and 16 are stunningly beautiful but brutal downhill stretches. Running the tangents on these two miles is critical unless you want to end the race having run 27 miles. You lose 450’ of elevation over these two miles. Mile 15 I was a fast 8:08 and the next mile I backed off a little and did a 8:28. Once again I drank some Gatorade and urinated for the third time – another 30 seconds were wasted. At this point I could barely see the Pace Setter.

Miles 17 and 18 were blistering as well. I grabbed Gatorade at 17 and plugged along. These two miles drop another 282’ in elevation. Mile 17 comes in at 8:12 and mile 18 at 8:25. It was at this point where I started to feel the effects of the punishing downhills. The calves were aching which was good because it meant I was pushing off on the downhills rather than braking. But overall the quads felt good. It was at mile 18 I decided to push harder and harder.

Mile 19 drops a modest 43’ feet in elevation. Mile 19 came in at a very respectable 9:00. This was my slowest mile on the second half of the race. I was thrilled because I felt really good. I continued to push and push hard.

Miles 20 and 21 combine for a drop of 392’ in elevation drop. I took very good advantage of mile 20 managing 8:38. It was at this point I was expecting to hit the wall, but instead I passed the Pace Setter. Mile 21 was a 8:14. That was a huge mental boost because it showed I still had something left with only 5 miles to go.

Mile 22 was a huge gut check. I had to stay focused – I couldn’t get distracted by pain or boredom. It was towards the end of the 22 mile that I saw Grady ahead. I clocked in at 8:35 on mile 22. I ran directly behind Grady for almost a mile until I pulled up beside him at mile 23.5. We ran together for a little while until Brian started having cramps. Mile 23 I ran a very respectable 8:18.

All I remember about Mile 24 is it sucked but I somehow managed a 8:35. I have no idea how. With two miles to go, I was assured of a sub-4 hour marathon as long as nothing really bad happened. The best part of mile 24 was I saw Speir some 75 feet ahead of me. I didn’t think I could catch him at first but as I watched him I realized that I had a chance to do so.

Miles 25 and 26 were 8:16 and 8:31 respectively. Very acceptable! As I turned on to 300 South to complete the last quarter mile of the race I began to really appreciate my accomplishment. But Speir was still in front of me with .2 mile to go. I made by move with thousands of onlookers cheering for me. I pumped my fist and they cheered louder. I was on Speir’s butt and on my way to victory! Just before the finish line I pulled next to Speir and to see his expression is something I’ll never forget. To say the least, Speir was surprised. As a true gentleman I finished the race side by side with Speir. He did start the race before me so my time was actually 4 second faster than his. I ended up at 3:48:03. I ran a negative split! My second half was 1:52 and some change. The second half was actually a PR for a half marathon.

And then to greet Grady and Gravitt at the end and see how happy we were for each other was something we’ll remember forever. The Gravitt / SWinford victory had a sweet taste to it.

This race was perfect in every way. The weather was sublime. Finishing temperature was around 55 degrees, a far cry from Chicago’s weather the next day…the race that Dr. Cox ran.

I am so blessed. God has blessed with the mental and physical toughness and determination to beat those guys, especially Speir. I am so blessed. We all achieved PRs and beat our sub-4 hour goals.

I am very grateful to the organizers of this race and particularly to the volunteers. There is no finer run marathon in America (at least until the next one).


Breaking News …. Has anyone heard from Dr. Cox?

October 7th, 2007

Chicago
Marathon Shut Down After 4 Hours Due to Heat, One Runner Dead
Sunday , October 07, 2007

CHICAGO — In a race run in scorching heat that left one man dead,
Kenya’s Patrick Ivuti won the Chicago Marathon by a fraction of a second Sunday. Another 250 runners were taken to hospitals because of heat-related ailments.
The 88-degree heat and sweltering humidity were so draining that organizers shut down the second half of the course four hours after the start.Ivuti leaned at the finish line to edge Jaouad Gharib of
Morocco by 0.05 seconds.
Ethiopia’s Berhane Adere rallied to successfully defend her women’s title.
Chad Schieber of Midland, Mich., 35, collapsed while running on the South Side and was pronounced dead shortly before 1 p.m. at a Veteran’s Affairs hospital, the Cook County medical examiner’s office. An autopsy was scheduled for Monday.There was another running death Sunday in
Arlington, Va. An unidentified runner from
Virginia died during the Army Ten-Miler, collapsing near the finish at the Pentagon. The race started in 70-degree heat and high humidity.
These were record temperatures for the Chicago Marathon, topping the mark of 84 degrees in 1979. Runners were diverted to the starting area, where they were provided with medical attention and cooling misters. Shortages of water and energy drinks were reported along the 26.2-mile route.“We’re seeing a lot of our participants slowing,” race director Carey Pinkowski said. “It was a contingency plan we had in place and we decided to implement as a precautionary measure.”At first, organizers hoped those who passed the halfway mark could complete the run. But eventually even those recreational runners were told to turn back.Still, some runners persevered, although organizers said they didn’t know how many completed the course. Helicopters hovered over the race course while police officers shouted through a bullhorn and warned runners to slow down and walk.Almost 10,000 of the 45,000 registered runners chose to not race in the heat despite more mist stations, cooling buses and water-soaked sponges.Lori Kaufman, a runner from
St. Louis, said she was told to start walking at mile 14. She said the fire department turned on hydrants to hose people down along the course.
Paul Gardiner, a runner from
England, said the weather made for a “brutal” run.
“We were at about 18 miles and we heard they canceled it and that kind of sent a little bit of concern through the crowd,” he said. “It’s just it’s impossible to run.”Ivuti, competing in only his second major marathon, was timed in 2 hours, 11 minutes, 11 seconds in the closest finish in the race’s history. He was the fifth straight Kenyan to win the race.“I had never seen a marathon finish up close that was like that,” head referee Pat Savage said. “This was really close, but at the same time you could see that one man was ahead of the other.”Adere was timed in 2:33:49 after passing a surprised Adriana Pirtea, who had a comfortable 30-second lead after 24.8 miles.Ivuti and Gharib surged ahead of defending champion Robert Cheruiyot and Daniel Njenga at the 22-mile mark to make it a two-man race. Gharib led for much of the final 4 miles before Ivuti made a push on the final mile.“One thing I had in my mind was that everybody is going to face the same heat,” Ivuti said. “I had no problem with that because everybody was going through the same thing as me.”The duo traded leads on the stretch run down

Columbus Avenue

before Ivuti’s final push at the line. The race was so close that it took organizers several minutes to determine the winner.Njenga finished third and Cheruiyot fourth. Cheruiyot was in position to contend but stomach craps forced him to drop back after 22 miles. Cheruiyot, who last year slipped on the finish line and banged his head on the pavement as he raised his hands to celebrate, finished in 2:16:13.Pirtea waved to the crowd as she listlessly approached the finish line. But a final push on the last mile by Adere caught the Romanian in the final stretch.“At 40 (kilometers), I could see she was going slowly,” Adere said. “I knew if I started working from that point on, there was a possibility to catch her.”Pirtea tried to sprint toward the finish line, but finished three seconds behind.“I had tears,” Pirtea said.American Kate O’Neill finished third and Liz Yelling was fourth.


Review of the St. George Marathon

September 28th, 2007

The following review was written by a 2006 participant of the SGM. Let’s hope and pray we’ll have a better experience than this runner.

I’ve distributed this write up to a small group of you previously. But if you’re as concerned as I am about the alarming paucity of Random Reviewer content being produced by tweedledee and tweedledum, you won’t mind.

The first thing you see when you look at the elevation profile of the St. George Marathon in southern Utah is that it seems to be nothing but beautiful, gentle downhill between the start line way out in the high desert past Snow Canyon, and the finish in downtown St. George, UT. Bull! You run a rolling course for the first 20 miles (slight overall elevation loss, some really huge uphills), and lose almost the entire chunk of elevation down an 8% grade road between miles 20 and 23. Just what you want after 20 miles of running: a road so steep they have to put a brake test area for trucks on the side of the road.

I’ve got some thoughts about marathoning that kind of coincide with the way the race went for me. First, the start. It’s dark, it’s crowded, and everyone is waiting for a bathroom. You hydrate for a week, and try to lose it all in the 5 minutes before the gun goes off so you won’t waste time during the actual race. Turns out, most runners still need to stop a time or two during the race. Some more than others. And some don’t stop at all, even though they probably should.

The gun goes off, everybody cheers, and nobody moves. There were something like 6,000 people signed up for this race; it takes a while to get a train like that moving. I had time to run to the bushes one last time and still make the start. Not that that helped.

I’ve heard the first 10 or so miles of a marathon described as “the stupid miles.” Ain’t that the truth. Everybody is happy, friendly, if you’re with someone, you joke and talk. The grim death march that is the last 6 miles is nothing but a shadowy foreboding, hardly even at the back of everyone’s minds. My brother-in-law and I spent the first several miles admiring the people around us. There was one huge man in a muscle shirt and gym shorts who startled us by making continuous horse noises as he ran. He’d apparently discovered some kind of tantric breathing mechanism that conserved oxygen as he ran that involved the fluttering of his lips every time he exhaled. As we watched the horseman go by, he actually lifted his arms and admired his biceps several times.

Another woman appeared to be some kind of perpetual motion machine, or maybe she was under the impression that she was still in her basement running on her elliptical trainer. Her peripatetic gyrations kept us amused for at least a mile or so. That is, until she disappeared up the road.

That’s right. Up the road. See, before you get all self-righteous on me and complain about how I’m making fun of people, let me tell you, I know these people can kick my butt. The first time I rode the Leadville, just as I was about to cross the finish line in a very respectable time of about nine and a half hours, I was passed by a sprinting 55 year old man on a rickety old rigid bike. I’m pretty sure he was also wearing jeans and a hockey helmet.

That’s one of the things about racing, endurance racing in particular. I can’t really speak for the people up at the front of the pack, for obvious reasons, but the cool (or demeaning, depending on your perspective) thing about endurance racing is that it is a fairly level playing field. Spazzes, old people (older than me, I mean), whatever, you can compete. In fact, these aren’t really races. They’re “events.” About 1 percent (yes, I pulled that number out of my ass) of the participants are actually racing. The rest of us are simply participating, and maybe racing against ourselves and our own private disabilities.

It’s a beautiful thing. The hard body encased in lycra (and I’m not placing myself in this category, again, for obvious reasons) is as likely to get passed in an endurance event by an old fat guy in jeans and cowboy boots as by a fellow 24 Hour Fitness aficionado. The grandmother who runs like she’s constantly swatting at a swarm of bats around her head is as likely to drop your butt as the 19 year old track star in the $200 shoes.

Anyway.
So the course rolled gently for several miles, and descended for a mile or two to mile 7, the Veyo valley. Eric and I had been running together pretty well, keeping to about a nine minute pace, which I was hoping to pick up in the second half and maybe average it out to around an 8:45 pace by the finish. But as we reached the valley, we could see a monstrous hill in front of us. This was no gentle roller, no gradual incline. It was more like a mountain pass, a five percent grade that climbed the flank of an old volcano for about a mile.

Luckily, at the bottom, I had reached the point where 7 miles of running had finally settled my huge Outback Victoria Filet dinner from the night before into my lower midsection, so I told Eric to go ahead and tackle the hill, because I needed to sit for a bit. Several people had the same idea, so it took me quite a long time to get the privacy required. It’s not as if I could use the side of the road just then, because there was a television news crew wandering the road right there trying to find out if runners were afraid of the mountain in plain sight up the road.

Here one is faced with a racing dilemma. You wait in line for a toilet. You finally get your chance after several wasted minutes. You do your business in record time. But due to race food and nerves, it hasn’t been the squeaky clean procedure you were hoping for. How much time do you spend on cleanup? You’re sweaty, you’re hot, you’re tired, and it’s only going to get worse in the 19 miles to come. Who cares? I compromised, and used half a roll instead of the whole roll I would normally consume. I ended up facing this dilemma 3 times during the race. I like to think of these pit stops as rejuvenating, rather than delaying. Wish I’d brought a magazine.

Which brings me to another thing that MUST GO. If one is racing, rather than participating, competing and contending rather than recreating, I can understand the urge to maintain pace, to not let nature get in the way of speed. But there were old women on a 5 hour pace who would simply move to edge of the road, and without breaking stride, pull their shorts to the side and expertly pee as they ran. What’s up with that? Lance Armstrong, I can understand peeing from the saddle. Grandma Wilson rolling along doing 11 minute miles? Hello? There was never a time during the race, until we entered St. George at about mile 23 that I didn’t see someone either sprinting for the bushes or returning from the bushes. Seems appropriate enough (discounting the eco-damage). But peeing mid-stride? So you can finish in 5:10 instead of 5:11? Stop it.

Anyway.
Outside again, I approached the point in the road where the young news reporter was asking passing runners if they were worried about the huge hill in front of them. I had worked up a complicated shtick to use: when she asked me about the huge hill ahead, I would blithely ask “what hill,” and when she pointed it out, I would grab my head with both hands, shriek, run around in circles, and re-enter the outhouse. That would be sure to get me on the evening news. But as I ran by, the woman totally ignored me. Not photogenic enough I guess. Another good joke died without an audience.

The hill was a monster, but I treated it like a bike climb. Just keep your head down, don’t look at the top, and churn. Many people were walking this hill, which might have been a good strategy, saving the juice for later, but I couldn’t resist the challenge. I ground it out, and at the top, I was just about to raise my arms in triumph, when I realized that I had only reached a change in grade, that the course didn’t stop climbing for another couple of miles, just visible on the horizon. Damn them all to hell. No, not the apes, the course designers.

About half way to the summit, I rejoined Eric, but he seemed to have slowed a bit, maybe as a result of having 7 miles be his longest training run of the year. We ran together for a half mile or so, and I bid him goodbye. I still had an idea of finishing in close to 3:45, and I wanted to see if I had it in me. (Spoiler Alert: I didn’t.)

I had expected to see my lovely and talented wife at about mile 16, and as I was approaching that milestone, I felt as good as I had felt the whole race. Passing the aid station, and coming up on the raft of spectators that had managed to find this remote outpost, I started running faster, and was prepared to raise my arms over my head again, and shout “I’m King of the World!” But Kim had been deceived by the creaky old lady at the registration booth who gave her directions on how to get to mile 16, so I only got to show off for the volunteers and voles.

The scenery was fantastic, and this part of the course was mostly gentle downhill. Until the big, unlisted nightmare hill at mile 18, which almost broke my spirit. Almost. But I’m a survivor.

Hitting mile 20 in a marathon is like going down the rabbit hole. Everything’s different down there. The same old rules don’t apply (Pi is a round number, gravity accelerates things at 40 feet per second per second, and Idaho is not a red state), and you do whatever’s necessary to survive. You pick out spectators and make their faces mental targets of verbal zingers to motivate you to finish. You fashion slights, however trivial, to create emotion and energy. And here in St. George, mile 20 is also where the road drops off the edge of the Earth. “Here Be Monsters.” And how. Only instead of “Here Be Monsters,” the sign at the side of the road says “8% grade ahead, brake check area.” It would be better to curl into a ball and roll down the road.

Running downhill can be fun. Trail running, it can even be exhilarating. After 20 miles of marathon running, it’s hell. But what are you gonna do? You run. Every step pounds your quads, and the blisters on the balls of your feet pop every couple of steps, and quickly reform new blisters on top of the old ones.

I saw my beautiful and supportive wife at mile 23. She seemed to have been expecting me earlier, so I had to wave my arms to get her attention, but she responded wonderfully. She ran (slow enough so I could keep up) along side me for a while in her sandals, yelling encouraging things into my ears, and telling me how good I looked, when I knew damn well I looked like smeared dog shit. She did her best, but a marathon is 26.2 miles, and she only got to run with me for about .1 miles of it. It’s lonely out there.

The last couple of miles are still kind of blurry, and I’m not sure if the passing of days has clarified my recollection, or simply blurred it, but this is what I remember: I remember the kind generosity of cheering citizenry, who had garden hoses spraying down grateful runners. I remember helpful aid station volunteers handing out hand towels soaked in ice water. And I remember little gremlins chasing me and biting at my feet.

I managed to motivate myself for at least a mile, from 24 to 25, by screaming at the little beasts. Out loud, using language that would make Quentin Tarantino blush. It certainly made the kindly old ladies blush in their lawn chairs in this quaint Southern Utah town. But it got me to the final turn.

The downside is, the final turn is almost a full mile from the finish line. I turned off Bluff Street, and I could see the big blue balloon archway of the finish line at the end of the road. So I turned it up a bit. But after a hundred yards or so, I was ready to die, so I had to back off. I think I kicked for the finish line at least 4 times. By the time I actually crossed the finish line, I had no kick left, and I barely crawled across the line, glanced up at the finish time of 3:53:27, and camped for several minutes in front of the first water mister I saw. Then I knelt down and removed my shoes, and crawled to a shady spot in the grass, laid down, and wept.

St. George Marathon Final Scores
Marathon gets an 8
I get a 2
Running gets a 0


And now it’s time to taper — 3 weeks to go!

September 16th, 2007

After 15 weeks of intense training for the Saint George and Chicago Marathons it’s now time to start tapering. The past 3 months we have trained 6 days per week, ran in excess of 200 miles per month, suffered through injuries, and stayed focused as a laser beam!

Many runners fail to realize that one of the most important aspects of marathon training is the taper phase. But let me assure you that the five of us have been looking forward to the taper. Yesterday we ran 23 miles, except for the doctor and he ran 24 and the Samurai ran only 2 miles. We attempted to run at marathon pace. Gret8i and the Captain was able to do so, but the rest of us failed to achieve marathon pace for the duration of our run.

Let me share with you why we are so excited about the taper. Here’s a normal training week for us:

Sunday — 8 Mile (recovery run)
Monday — Speed workout — 2 miles warm-up, 16×100, 12×200, 8×400, 4×800, 1.5 mile cool-down = 10 Miles
Tuesday — 8 Miles (easy)
Wednesday — Tempo — 2 miles warm-up, 5 miles @ 8:00/mile, 2 mile cool-down = 9 Miles
Thursday — 8 Miles (easy)
Friday — Off
Saturday — Long run — 15 miles
Total Miles — 58 Miles

Needless to say we are looking forward to reducing our mileage and intensity. We believe all of us will achieve PRs. If we don’t we will be extremely disappointed. We have trained too hard to not accomplish our goals. The accountabilty we have had is the key to our conditioning and focus. We have stayed in touch and confronted one another as needed. Most of our runs have occured at 5:00 to 5:30 AM. This summer in Atlanta has been very hot, with temps around 100 degrees for several weeks. It has been very humid too.

And now it’s time to taper!

GMS


Ronin - PR PTC Tri and the Findings of an Investigation

September 9th, 2007

For the third straight year, the Ronin has done the Peachtree City Tri. This year marks a PR for him!

In an undercover investigation by the leadership of the Run Club, it has been determined that the Ronin has been rebelling against the Run Club and discouraging the Moon Pies from running. All along the Ronin has hired a personal training named Vince and he has been training harder than ever. The investigation concluded that the Ronin has a deep rooted wound from when he was a band geek in HS and college. He hates jocks and wants to prove that he is better than them. That one reason that he races cars too.

Moon Pies — Be aware than you have been tricked. While you’re getting fat and lazy, the Ronin is working hard to be the most decorated RC member. He is on his way of winning the Bling Award for the 2nd year in a row. Don’t let him manipulate you any longer. Stand up and be the Moon Pie you were meant to be!

Regardless of the findings of the investigation, we must recognize the Ronin for his accomplishment. Congratulations and keep up the hard work. But stop being negative and encourage your fellow RC members.

BTW, the Ronin is 44 years old today. I’m not going to tell another guy happy birthday, but I thought you might want to know.

RUN STRONG and Stay away from HGH!


Dr. B. Dwain Cox Places 3rd at the Georgia State Championship 10k

September 3rd, 2007

Run Club Moon Pie, Dwain Cox, finished third today in the Masters Division at the Georgia State Championship 10K in Macon, Georgia.  Dr. Cox’s goal for the race was to have a sub-39:00 time and he beat his goal by finishing with a time of 38:18.

According to Dr. Cox there were two pretty good hills.  “The second one at mile 4.5 kicked my butt.  But, I had a strong last mile, said Cox.”

Cox ran this event with Josh Myers (formally worked at Run Fit and many of you may know him) who won the Georgia State Championship!

In five weeks Dr. Cox will be running the Chicago Marathon on October 7th. 


6 Weeks to go! St. George and Chicago Marathons

August 26th, 2007

One more week of training is now behind us. The 5 of us focused on quality runs rather than quantity this week. Our mileage was down slightly but the intensity of our runs were solid. For the first time in 2 months I took 2 days off from running in hopes it would give me fresh legs on my long run. It really didn’t work, but it was good not to run for 2 days straight. Here’s my mileage for the week.

Sunday 10.5 (recovery run)
Monday 5.0 (easy)
Tuesday 8.75 (tempo - 2 wu, 5 @ 8:20/mi, 1.75 cd)
Wedneday 8.00 (speed work - 2 wu, 16×100s, 8×400s, 4×800, 1 cd)
Thursday off
Friday off
Saturday 20 (10:02/mi)

Total Mileage = 52.25

I’m looking forward to the SGM. I have never trained this much or as intense, so I’m expecting a PR. The FART Plan is working. I’m now at 168 pounds. That’s about a 15 pound drop since I started training. And the good news is I’m eating like a pig!!! The FART Plan was first designed for a couple of Ninjas, but they didn’t have the discipline to stick to it. They are now on the CRAP Plan (Can Resist Adding PHat).

The Run Club has picked up recently after we had a couple of guys trying to destroy it. The Moon Pies have banded together to support the Senseis. We have over 15 members committed to the Peachtree City Classic 15k or 5k events.

Have a great week,

GMS


Running Club Members Face Felony Charges

August 25th, 2007

By CARA RUBINSKY
Associated Press Writer

NEW HAVEN, Conn. — Two people who sprinkled flour in a parking lot to mark a trail for their offbeat running club inadvertently caused a bioterrorism scare and now face a felony charge.

The sprinkled powder forced hundreds to evacuate an IKEA furniture store Thursday.

New Haven ophthalmologist Daniel Salchow, 36, and his sister, Dorothee, 31, who is visiting from Hamburg, Germany, were both charged with first-degree breach of peace, a felony.

The siblings set off the scare while organizing a run for a local chapter of the Hash House Harriers, a worldwide group that bills itself as a “drinking club with a running problem.”

“Hares” are given the task of marking a trail to direct runners, throwing in some dead ends and forks as challenges. On Thursday, the Salchows decided to route runners through the massive IKEA parking lot.

Police fielded a call just before 5 p.m. that someone was sprinkling powder on the ground. The store was evacuated and remained closed the rest of the night. The incident prompted a massive response from police in New Haven and surrounding towns.

Daniel Salchow biked back to IKEA when he heard there was a problem and told officers the powder was just harmless flour, which he said he and his sister have sprinkled everywhere from New York to California without incident.

“Not in my wildest dreams did I ever anticipate anything like that,” he said.

Mayoral spokeswoman Jessica Mayorga said the city plans to seek restitution from the Salchows, who are due in court Sept. 14.

“You see powder connected by arrows and chalk, you never know,” she said. “It could be a terrorist, it could be something more serious. We’re thankful it wasn’t, but there were a lot of resources that went into figuring that out.”


The Top 10 U.S. Runners of All-Times

August 25th, 2007

Over the years there have been countless debates on the all-time top runners in the USA. After months of careful research, interviews, and analysis, the Club has come out with it’s Top 10. Do you remember these runners?

10. Lee Evans
Ranked No. 1 in the world in the 400 meters for four years (1966-68 and 1970), Evans set a world record of 44 flat in the 1968 Olympic Trials and then broke his own mark by running 43.86 in Mexico City. That’s still the fifth-fastest time ever run in the event (though it comes with an “A” asterisk, which stands for “altitude”). He also was on the relay team that set the world record in the 4 x 400 relay in 1966 — the first team to break three minutes.

9. Renaldo Nehemiah
Nehemiah became the first 110-meter high hurdler to break 13 seconds, and attained the No. 1 ranking in the world four straight years (1978-81). In 1979, he broke the existing world record by .05 seconds, running 13.16; he lowered his mark, in 1981, to 12.93 seconds, .11 seconds ahead of his closest rival, Greg Foster. His record stood for eight years. (The world record today is 12.91.)

Nehemiah also set a slew of indoor world records. Deprived of a likely Olympic gold medal by the 1980 boycott, Nehemiah played three years as a wide receiver for the 49ers, then returned to track in 1986, achieving a world top-10 ranking for four more years.

8. Steve Prefontaine
The most popular American runner of all time was also the best distance runner, even though he died in a car crash in 1975 at the age of 24. Although he had probably not reached his full potential, he was ranked in the top 10 in the world at 5000 meters from 1971 to 1975.

Prefontaine won the NCAA championship in the 3-mile run four times in a row, an unprecedented accomplishment. At the 1972 Olympics, Pre had a good chance to win the 5000, but he faltered in the final mile and finished fourth. At the time of his death, he held American records at the 2K, 3K, 5K, 10K, 2-mile, 3-mile, and 6-mile distances; he had even run a mile in 3:54.6, an excellent time for a distance runner. In one four-way track meet in Eugene in 1973, he ran a 3:56 mile and followed it with a 13:06 3-mile an hour later, an incredible achievement.

Pre was also a great cross-country runner, winning the NCAA championship three times.

7. Maurice Greene
Greene set the world record in the 100 in 1999, running 9.79, a mark topped by Tim Montgomery’s 9.78 in 2002. But Greene, who won the 100 in the Olympic trials earlier this month with a blazing 9.91, has an excellent chance to become the first back-to-back Olympic 100 winner since Carl Lewis, who won gold in Los Angeles and Seoul.

Greene is Lewis’ equal in other ways. He won the world championship three straight times — in 1997, 1999 and 2001. He achieved the 100/200 double in 1999.

Greene, who’s pushing 30 — ancient by sprinting standards — has run sub-10 100’s a record 47 times, and it doesn’t look like he’s lost a step since, as a 20-year-old, he beat Lewis in the 1995 Texas Relays.

6. Michael Johnson
Johnson’s unprecedented 200/400 double in the 1996 Games was a great enough achievement to land him on this list. But the key to his greatness was that the double was not unusual — for him. Johnson’s the world-record holder in both events — he shattered the 200 mark, running a 19.32 while winning gold in Atlanta in ‘96, and set the 400 standard of 43.18 in winning the 1999 world championship. He won the 400 gold again in Sydney, becoming the first man ever to win back-to-back Olympic titles in that event. He was also a four-time world champ in the 400 (1993, 1995, 1997, 1999), and two-time world champ in the 200 (1991 and 1995).

Johnson’s streak of 58 straight wins in 400-meter finals — a string that covered five years — is one of the greatest in track history.

5. Bob Hayes
In 1963, “Bullet Bob” set world records of 9.1 in the 100-yard dash and 20.5 in the 200-meter dash. He came into the 1964 Olympics with a streak of 48 consecutive finals victories in the 100 yards and 100 meters, and extended it by crushing the field. He won the gold by a two-meter margin in the 100 while tying the world record of 10.06 seconds. At Tokyo he also ran an incredible 8.6 anchor leg in the 400-meter relay (leading his team to a gold and another world-record time), in a performance the L.A. Times called “the most astonishing sprint of all time.”

Hayes was ranked No. 1 in the world at 100 meters three years in a row, and might have been the greatest of all time had he not become an All-Pro wide receiver with the Dallas Cowboys.

4. Jim Ryun
In 1966, Ryun set a world record in the mile of 3:51.3 (shattering the previous mark by 2.3 seconds), and was SI’s Sportsman of the Year. The following year, he lowered his record to 3:51.1. In the 1968 Olympics, he won a silver in the 1,500 meters. Ryun also held world records in the 880 (1:44.9) and 1500 meters. Even at two miles, Ryun could run with the world’s best, displaying a middle-distance versatility rarely seen.

As a high schooler, Ryun ran a mile in 3:55.3, setting a record that stood for nearly 40 years (Alan Webb broke it three years ago). In his record-breaking race, he defeated Peter Snell, the 1960 gold medalist.

Running on tracks vastly inferior to those of today, he ran times that would still be world class. Not many athletes who peaked nearly 40 years ago can make that claim.

3. Jesse Owens
On May 25, 1935, at the Big Ten championships, Owens had the greatest single day (or, more accurately, 45 minutes) in men’s track history, He tied the world record of 9.4 in the 100-yard dash, set a world record with a 20.3 second 220-yard dash, set another world mark in running the 220 low hurdles in 22.6, and also long jumped 26-8 1/4, a mark that lasted 25 years.

But as you know, he wasn’t done. In the 1936 Berlin Olympics came Owens’ greatest accomplishment: he made Hitler cringe as he won four gold medals. He tied the world record of 10.3 in the 100 meters, won the 200 meters and long jump while setting Olympic marks, and was on the gold medal 4 x 100 relay team, which also set a world record.

In 1950, Owens was voted, by a large margin, the greatest track and field star for the first half of the century.

2. Carl Lewis
Lewis became the world’s fastest sprinter in 1981, won four gold medals in the 1984 games (equaling Jesse Owens’