Joys of Trail Running, Reason #1,374,263

A pair of bald eagles outside Colfax, Washington

Asotin Training Day on Chief Timothy Park

Field trip time for the Asotin Junior High  cross country as we headed to Chief Timothy Park with the high school team to explore the course for Saturday's race. With only three returning eighth grade runners, and no seventh graders, the trip opened up a few eyes to the process of getting ready for a race.

Coach Cowdrey walked the kids through the check-in procedures, and simple things like how to line up at the start. Experienced racers take it for granted, but for kids facing a race for the first time, everything is daunting.

Teaching from the start . . .

We ran and walked the course, taking note of the turns and describing what they could expect in a race - the crowd at the start, the habit of young runners to roast off the start line, how to present themselves into the turns, to watch for the other runners on the course beside them.

Pretty much the kids were allowed to run themselves out, to find out how it felt to actually be on the course. The wiser older kids paced themselves, and I could see the two girls, Maia and Carmen, making some mental notes of the footing. They also did a great job of working with the younger kids when things got to rambunctious with pace.

Along the way, we practice some things for hills - a couple of the runners were massively over-striding at first. Fixable and they catch on quick. The same thing with using their arms on the uphills.

I had a chance to work with the more experienced racers on some tactical things that they could do mid-race, including a demonstration of the effectiveness of a well-timed surge. After I surged out on a turn and short uphill, we talked about how it made them feel - and what it would make other runners feel in race conditions.

A group went out for a second loop, a group stayed behind, and one bright young lady grabbed her school books and studied.

A fine group of youngster and one coach

What really made the day personally gratifying is having more than one of the kids tell me they were loving cross country - one asking if the season could go all year. That's kind of cool for this part-time coach

Asotin Island Run Course

The 8th Annual Asotin Island Run is on Saturday, Sept 13th, 2014 at Chief Timothy Park just west of Asotin. Race times are::

Asotin Island Run Men's Races

1.6 Mile Middle School 9:30 AM - 2.6 Mile Varsity 10:15 AM - 2.6 Mile Junior Varsity 10:45 AM

Asotin Island Run Women's Races

1.6 Mile Middle School 9:15 AM - 2.6 Mile Varsity 9:45 AM - 2.6 Mile Junior Varsity 10:45 AM

Pictures of the course can be found at InlandXC.com

Training Log

Most successful competitive runners use a training log of some sort, and, if they don't, their coaches do in their place. The logs can be written or digital, though I prefer written. It's slower but it's a more thoughtful and mindful practice.

I have two runners that I gave logs to this year. That's a first for us because junior high xc athletes usually are just entering the sport and the emphasis is on fun. These two have been with us for the last two years and both came to me on the first day of practice asking for extra training because they want to be the best.

Obviously, they can't both be best unless every race is a tie. Not gonna happen.

But I can help them develop the talent they do have. One thing to do was get them logging their workouts. It was as not in-depth or explicit as I used to maintain. I have them recording three pieces of information. Anything else they do is for themselves.

First, I want the duration of workouts, including the ones away from practice. They can give me time or miles but I know that they do extra running outside the program. I don't want them hurt or overtrained and leg dead, so I need that info.

Second, what kind of surface are they running on? Hard pavement, trails? Same reason as above plus the training effect of trails on stabilizing muscles is huge.

Finally, the fun factor. On a scale of 1-5, I want them to give me a rating on their runs that tells me how much they enjoyed it. Once we know what they like to do for training, we can designed workouts for it. It also get us an insight into how they are enjoying the sport.

Ideally, the race times will come down while the pleasure factor goes up. Still acceptable is the race times flat or rising but the enjoyment factor high.

The only disaster is if the enjoyment factor craters. This is junior high running, not the Olympics - these kids should be running for run.

Planning for the long run

My ego wants to do fifteen miles today, and my brain is rationalizing twelve, while the stomach is hankering for eggs and cheese and sausage. The rest of the body wants to know why in the name of Sam Houston we're moving before dark.

It's long run day.

Once upon a time, that was twenty or thirty miles as I prepped for marathons or ultras. Today will be shorter, much shorter, the kind of distance that you don't brag about. It's not that I can't run further-I can, but long runs, essential for some types of training, are mostly overrated for someone who's looking to achieve fitness.

More important is consistency of effort, adding one more day of training into the log, everyday or nearly so. If I went fifteen miles today, tomorrow would be wiped out. Maybe Tuesday as well. In effect, I might average five miles a day but at lower intensity (and higher risk of injury.) That was a decision that I made early this year when I didn't have time to prepare for the Turkey Trail Marathon in Pagosa Springs. It was a survival mode of training.

The next race I hope to run is an ultra next summer. I have plenty of time to build if I remain consistent. The rule of thumb from the Daniel's Running Formula is the long run should comprise no more than 25 percent of your total weekly mileage. (Daniel's is the running bible, btw - if you wan to race, you need this book in your home library.)

To approach that standard, I need to up my mileage from it's current piddling amount to at least 70 miles a week which would match my peak in the past. I'd like to see if my legs would handle more but time becomes a factor and, until the books sell at a rate that allows me give up regular employment, going to work is a priority, as is time with wife, daughters, and grandkids. Throw in the writing and squeezed is the word that comes to mind.

So the focus, both for fitness and to get to the next brass ring, is consistency. I don't need big runs at this point, but I need steady, daily mileage with a dash of speed work. Then, grow the daily runs until I get back to ten miles a day, every day.

Then start adding in the long runs.

It's a progression, and requires lots of patience, something I'm particularly bad at. It beats broken and cranky, though, so I'll try.

Running Barefoot

Started the day with a cancellation on a inspection, which hurt this time of year when I'm taking extra time off to help out with the junior high squad since it's a double whammy on the day for income. I substituted some construction inspections with a new bank and designed some forms that wowed them, then got a trail run in up on North Asotin Creek.

The run was nice but I was feeling a bit blue. One big disadvantage of owning your own micro-business and also being a writer is that you exist on a tiny little island with your own circular thoughts for long periods of time. It turns out to be a great way to host a pity party at a table for one.

Thank goodness for cross country practice.

One of our experienced girls asked if this was a Coach Paul "Weirdness" day. I denied the weirdness part of the description. The 8th graders swapped looks that said, "Pretty much." Thinking their getting to know me a little.

Since the kids had done speed work on Tuesday, with some longer easy, easy running yesterday, we (being the coaches) decided to take a break, go to the park, and play.

It was warn-up drills to start, and foot speed goofiness afterwards. We played follow the leader, which in junior high is very nearly a blood sport.

Then we went on to barefoot running on the grass at City Park.

Since we started doing this a few years ago, it has easily become the kids favorite activity. We didn't do anything fancy, just some jogging and a couple of accelerations. The kids tried skipping and a few other things. The grass provides a soft surface for them to experiment on and they took advantage of it.

Watching them, it amazes me how much their form cleans up when they get to run naturally. About half the gang ran taller, moving a bit more forward to the ball of their foot. All of them were springier off the ground. All of them were smiling.

We finished with some planks and, as a team, they decided that they want to have a contest to see who can hold a front plank the longest, so we have that coming up some time in the near future.

I suspect I'll get roped into it but it'll be fun. It's definitely a cure for pity parties.

Playing Games with Junior High

I am actively looking for games to play that will appeal to junior high runners. Unlike Olympic athletes, these guys can't, and shouldn't, focus on training on a 24/7 cycle.

We have played a couple in the past, including a modified version of speed golf, minus clubs and golf balls (we used tennis balls) and split them into teams.

We've done scavenger hunts.

Frisbee golf.

But we'd like to put together an entire repertoire of games so these guys never get bored. Any one have suggestions?

Olympic Dream by Henry Rono

I'm about three quarters through Henry Rono's autobiographical Olympic Dream and shocked. The behavior of the various athletic organizing bodies, the sports promoter, and even his college coach stuns me-which simply means that I am, in fact, a bit naïve.

Athletes, as with stars in other prominent endeavors, capture the imagination of those of us who can't run a four minute mile, throw a baseball at 96 mph, or sing our way out of a paper bag. They get placed on pedestals.

They also reek of opportunity for the shameless.

Sports promoters paid large entry bonuses to get Rono to show up, reinforced by rejecting the rest of his teammates-blocking their chance to make a living- unless he accompanied them. Twice, Rono was not permitted to compete in Olympic events due to politics.

In school, he struggled to make a primary school education fit the demands of a major university-while his coach told him that he would 'earn his degree with his feet.' Not much has changed if you look at college athletics. Even now, the University of North Carolina, once a highly respected public university, has admitted that athletes took 'paper classes' where the submission of a single term paper sufficed to pass. Other classes did not require attendance and were predominately populated by athletes.

Henry Rono also had an alcohol problem, something that was known early in his racing career in the States. His drinking was encouraged, as stunning as that sounds.

I should finish the book this evening and I'm looking forward to the redemptive phase of Rono's life. After a two decade battle with alcoholism, after getting used, abused, and thrown away by a sports complex more interested in profit than athletes, Rono is back on his feet. While getting there, he worked in carwashes and as a sky cap at the airport.

This was a man who set four world records in 81 days during a magical summer. Carrying suitcases.

He penned and published the autobiography in 2007, after he reassembled his life. Living in New Mexico, he coaches now and if you go to the webpage for Team Rono, you'll see his self-introduction.

"I am Henry Rono, the Nandi warrior."

Hells Canyon Tour

I took Sunday off and went up the Snake River on Hells Canyon Tours, a local sightseeing group with a friend, Colin. We slipped away from the dock around eight in the morning and proceeded south under a pretty sky and cool temperatures for a day away from cell phones, computers, and work.

The first stop was at Heller Bar about an hour up the river from Asotin. Time for a cup of coffee and to stretch legs. Stretching felt good. . .

A view north with the tour boat at the refueling dock.

Onward into Hells Canyon proper.

There was plenty of wildlife - an abundance of deer and several herds of big horn sheep.

The sheep were not truly impressed with us, turning their tushes to demonstrate their level of regard.

We continued the journey up the river. The boat handled the rapids easily. One thing that impressed me, even if it didn't the sheep, was the habit the skipper had of slowing the jets and easing past the other folks on the river - rafters, kayakers, and boaters. It seemed that the habit is for the folks on the beach to wave as we went by. The waves were returned by most on the boat, except the one guy who looked a little frustrated at the lack of cell coverage. I don't think he got the same memo I did.

Lunch was at the Kirkland Ranch. The Jordans raised sheep and sons on the ranch. When Lee Jordan decided to try his hand at politics, it eventually led all the way to the State House where he served as Governor. The house has been turned into a museum worth spending some time exploring.

A favorite quote from the Kickland Ranch museum. "The government bet you 160 acres that you couldn't live on it three years without starving to death." Ace Barton

From the Kickland Museum

The return trip went much faster as we ran with the current - the skipper said the river flowed at eight mile per hour there. The first part of the run was done at speed to get over the shallows that were present. Along this stretch of the Snake, I saw an otter. There, gone, no time for the picture thought the image is solidly in my head.

I think this little fella was the entire greeting committee for the Copper Creek Lodge while we were there.

An ancient wheelbarrow and gold pan at Copper Creek.

The view from Copper Creek Lodge.

A quick stop at the petroglyphs but not allowed to exit the boat at Buffalo Eddy.

And on to home.

Down Time

For the first time in recent memory, I have Labor Day off. Normally, this would bother me - I celebrate Labor Day by working as that seems more appropriate than having a barbeque. I know the history of the holiday, so for my union brethren, I am not in need of re-education. I just like to celebrate the holiday with the activity rather than it's absence.

What's different this year?

Well, two new grandbabies within the last week. It's amazing how emotionally draining this is for everyone, grandparents included. Grandparents get to sleep at night, though. I told the newest mom in our family that the tired feeling goes away after 22 years. She thinks I'm joking.

Work has been steady. That's good, as writing, despite early successes, has not yet overtaken the day job. While my daughters inched closer to delivery, I had to get the Rick Riley article done, some 10,000 words in a week.

Coach Cowdrey and I have survived the first two days of junior high cross country. We have a good bunch of kids - Asotin always seems to - but early in the season until the rules get passed down, it's a study in chaotic systems.

So, everyone around our place is a little frazzled. Tomorrow I'm taking a trip up the Snake River on Beamers Tours. I'll get some pictures and put them up when I get back.

And on Labor Day, I think I'll put my feet up. Maybe bounce a grandbaby or two (or six.) After I get a run in, of course.

ALS Challenge, Asotin Junior High Cross Country Assisting

I got tagged by my brother, Ken, to do the ALS Ice Bucket Challenge a couple of days ago. Unfortunately, I ran into a bit of a time and labor jam - well, time for me, labor for my daughters - so we postposed a couple of days.

The Asotin Junior High Cross Country team willingly stepped in for my girls to splash five gallons of quite cold water on me. Video below . . .

Cross Country Season is Nearly Here

Two things -

First, I'll be starting to blog over at InlandXC.com next weekend. Hoping to catch as many races as possible.

Second, to celebrate the start of XC season, I'm putting the ebooks on sale for a third off. Right now, you can get both books from Amazon for less than $10. The sale ends the day after Labor Day.

The Mop Rule

Someone in the last couple of days asked why I've been writing about cross country and track when I won't make any money at it. At least with the books (hint: look in the sidebar-they make wonderful gifts to runners!), I have a chance to make a peso or two.

There are two answers, either completely sufficient.

First, I enjoy the heck out of it. Talking to Rick Riley is about the third biggest highlight of my year on the writing front. I don't think it's hero worship, just a recognition of the man. He did things on the track I will never do, most of us will never do.

He's also been around the sport long enough to appreciate how much things have changed - and how little, at the same time. The response from all the readers has been terrific.

The second reason involves the mop rule and is connected to the biggest highlight of my year on the running front. Nope, that highlight wasn't having the book mentioned in Running Times.

It was having a mom stop me on the way to the district meet to tell me how much her son appreciated what I had noticed and wrote about on the blog. If that doesn't humble you . . .

Here's a kid, a good kid, who's also a good athlete. And the only mention that he got was on my blog. I keep apologizing to the kids that they deserve better; a better chronicler, a better website, more meets covered.

What they have is me, for right now, though I'm hoping to grow things.

Because of the mop rule.

Never heard of it? You might have a different name for it but it's a major reason I've been married for better than three decades. The rule is simple. You can't go to another person and say, "Hey, the floor needs mopping."

If it needs mopping, we both know where the mop is. We get off our duffs and we do it. We don't nag the other person to fix our peeves.

The mop rule is why I started writing books for runners. Nobody else was and I thought we deserved books that reflected well on our community.

And when I realized that these kids work darned hard for so little recognition of what they are accomplishing. I mean that about all of them, not just the Lucy Egglestons and Maddie Wards, the Hunter Olsens and Chandler Tiegens, but all the ones that step to the line and run every race with all the guts they have.

Well . . .It's all very well to say it should be done, somebody ought to write the articles. The real question is, do you care enough to actually do it yourself?

Do you care enough to do it yourself.

That's the mop rule.