St. Patrick's Day Parade Run 5 Mile

The St. Pat's Day 5 Mile in St. Louis is a major regional race sporting over 13,000 registrants and showcasing many of the area's best runners.  For the first time, Steady State Running had two athletes competing in the same event although both at distinctly different points in training and season.  To say the event held the spectator's interest with an exciting finish would be an understatement.  

The course was much hillier than expected and strong headwinds kept the early pace controlled and timid.  The first mile saw a group of nearly 20 runners come through in a large pack at just over 5:05 mile pace.  The second mile of the race saw strong headwinds and long hill climbs, which led many of the more experienced distance runners to continue their current paths and simply follow the train.  This is where Darwin Price took control of the race and ran with a confidence that usually sees distance runners pay the price late in the race.  The pace per mile slowed until mile 3 of the race but the effort certainly increased.  Darwin continued to lead and I was one of the many who slowly began to fall behind.  A group of five put in a strong surge up a long hill just past two and three quarter miles and I found myself trying to cover the move but reacting too late.  The front five moved on as Darwin continued to lead and I found myself in the comfortable presence of Carter Snow another local distance runner with similar strengths of my own.  Our own race developed but the real race continued to unfold up front.  

The race really broke open just after 3 miles when last year's champion and arguably St. Louis' best long distance runner Brian Lyons began to push the pace.  Lyons, a tough, talented, and race savvy runner who has seen success at nearly every distance on the roads (a super nice guy too) knew his best bet was to get away from the strong kick of Price who has seen significant improvements since training with Steady State.  So the battle began and the clash between the successful marathoner versus the track guy took place.  The two not only continued to fight the wind and the course, but now came the series of surges and covers.  They covered mile 4 in 4:40 and were alone as all other competitors had been dropped.  Price said after the race,  "I knew I had to be there with a half mile to go.  It was tough, one of the best races I've ever had but I have been training too well to let him go.  He (Lyons) is one of the toughest guys I have ever raced."  The two continued to press and with a quarter mile to go remained together.  With a bit over 100 meters to go Darwin began to press after covering another Lyon's surge and with 30 meters to go pulled slightly ahead.  The two sprinted towards the finish and with a final surge over the last meters Lyon's fell just short of repeating and St. Louis saw a new St. Pat's Champion.  The two covered the final mile in another 4:40!  

Darwin crossed the line in 25:03 with Brian less than a second behind also finishing in 25:03.  The most memorable finish in recent years and impressive times on the newer, more difficult course; these two deserve huge credit for their efforts and for the show they put on.  Simply Put:  That Was One Hell of a Run.

I finished over a minute later in 26:06 but had a view of the sprint finish as we came down Market Street.  I ran the last mile and a half with Carter and Dan Strackeljahn.  Two guys I know pretty well and it was clear we took solace in each other's presence.  Strack put in a good last 800 to finish 6th and Carter had a strong final 100 meters to take 7th.  My first race since last June left me in 8th place and feeling like I had not only busted off some rust but reignited my desire to compete.  It was fun!  I ran a bit conservative due to an Achilles issue but was pleased with the effort and finished feeling happy.  It felt good to be back and I am certain it would have been that way had it been a minute slower.  

This race marked the last major road race for Darwin as outdoor season is kicking off and his pursuit of a national qualifier in the 1500 is officially underway.  For me, this race marked a return to racing and the debut of the new Steady State Running team jersey.  The St. Pat's run left us both feeling happy with where we are at, impressed with the competition, and looking forward to the future.  Thanks for reading and stay tuned as the journey for each of us continues to unfold.  

Confidence

  Confidence and distance running do not always go hand in hand.  The sport itself is humbling as racing and injury are often quick to leave you feeling down.  This is partially due to our own expectations and the fact the there is only one winner each time we toe the line.  We may even avoid outward confidence to seem less arrogant or over the top.  The truth is that confidence is a necessary piece to your success and lacking that piece has held many potentially great distance runners back.

  The beautiful thing about having confidence is that it allows you to embrace a risk with less or no fear at all.  I’m a big proponent of running smart and believe that being smart in a race will yield the best results overall.  But to truly have a great race you should run smart for about 85-90% of the distance then let your confidence take you the rest of the way.  Confidence is what tells you to go for the win, to catch the person in front of you, or to simply drop the hammer and see what happens.  Without confidence we settle and that will only take you so far.  

 The perfect example of how confidence affects a runner is seen whenever a top high school athlete comes to college and gets handled in their first few races.  This is a kid who used to win everything so this will certainly phase them and it goes one of two ways.  They maintain confidence in themselves, their training, and their future or they begin to question everything.  The one who maintains confidence takes the losses in strides and almost all the time ends up running very well by the time they finish their collegiate career.  The one who begins to question starts develops of poor view of the sport, the team, and themselves as a runner and almost always begins to find other things more interesting.  The examples are based upon my experiences as an athlete and from the time I spent at Oklahoma State University coaching.  These examples may not take shape in all instances and it’s not to say the one who questions will not be successful.  My view is simply that a healthy confidence helps the athlete achieve success earlier and maintain healthier mental outlook.  An example of this is a good friend who is currently in his third year as a collegiate.  He left high school as one of the best 5K performers in the nation but after injury struggled in his first season as a collegiate.  He was down on himself and dug a hole that took him over a year to get out of before he believed in himself and his training again.  He doubted his ability and his decision to leave home for college all because he was not achieving the success he expected.  It took one good race to start his transition and he built confidence from there.  Now as a third year, he is competing as a top runner in the NCAA and continues to surprise people. 

How's This For Confidence?  That's A Women's Jersey

  Confidence is important, so where should we pull it from?  Short answer, everywhere.  Be proud of what you do and what you’re capable of.  Have faith in your training, your coach, your team, and yourself.  When you train, build on your weaknesses and know you are getting stronger physically and mentally.  Believe in the training plan you follow and the coaching advice you receive.  By focusing on  the way you perceive training and coaching you gain confidence in knowing that you've done everything right.  Regardless of the training itself, if you believe in it and what the coach is saying to you then you have no reason to doubt your fitness.  Remove the doubt and leave little room to freak out.  When racing with your team gain confidence in the fact that you run with these people every single day.  Be positive with yourself.  Even when things do not go as planned or as well as you had hoped try focus on the positive.  Maintaining confidence is just as important as building it.  Know that there are downs with the ups and that is more than alright.  Everyone struggles, but the strong pull themselves up quicker.  Show your confidence but don't be cocky.  Nothing is more frightening to a big talker than someone who can make a point without saying a word.  A positive outlook with yourself and your running will make your experience much more pleasant and may even give you the edge to become as great as you possibly can. 

  Be confident and have faith in yourself.  Be patient and train smart.   These two simple phrases will lead you to a steady state as a runner and if you can truly embody them in your everyday life you just may surprise yourself the next time you race.  

Change of Perspective - Thoughts Inspired by a Super Fan

  I took some time recently to catch up with Derek Rubis, arguably distance running's biggest fan after our first interview took place nearly a year ago.  The original interview can be found here.  Talking with Derek led me to think about the sport and areas that we would look to change, specifically in the marketability of athletes and perceptions held of elite athletes.   

  The beautiful thing about Derek is he loves both participating in track/cross country but also loves to support the sport as a spectator.   Derek continues to pound out mileage and has a pretty hefty outdoor schedule ahead of him where he hopes to crack 11:00 for 3K, 19:00 for 5K, and 40:00 for 10K.  Derek is also hoping to crack 11:30 for the steeplechase, an event where has coaching input from one of the nation's best in Billy Nelson of Colorado.  This relationship shows a positive quality of the sport in that one of the nation's elite in Nelson has taken the time to befriend a fan.  This shows the perfect opportunity for a marketability  we can highlight.  As looking for "stories" in the sport can be an issue things like this should be pounced on.  Lets market every opportunity like this where the stars and top athletes do great things.  Nelson could have brushed Derek off as easy as the next guy, but he didn't and now according to Rubis they keep up casual contact.  Its athletes actions like this that should be publicized.  If Aaron Rodgers reaches out to a fan it's all over ESPN; I think we should hold our athletes in the same regard.  Rubis agrees.  He suggests that the best ways to promote the sport to big fans and casual fans is more mainstream media outlets.  Whether that be ESPN, NBC, or simply even the front page of local papers, more exposure should mean fan base growth.  I agree.  I think it's great that Derek could so casually form a relationship with Nelson after attending the Olympic Trials, but that also highlights a perspective we need to look at for the sport.  We market the best runners as just normal people that everyone can relate to when in reality they are nothing of the sort.  We say things like "run with an Olympian " at road races.  It's all fake though, as lining up next to them may be the only thing we have in common with those Olympians.  Most people cannot comprehend the work they put in or the ability they have.  The runners like Ritzenhein, Rupp, Farah, Flannagan, Goucher, Fernandez, and Jager are not normal at all!  They are freaks! (In the best of ways)  No matter what the average person does they will never run like these people do.  Just like no matter what the average person does they will never play ball like Kobe Bryant or Kevin Durant.  We treat those basketball players like gods, we should treat the best runners like them too.  So what makes them more god like in addition to the way they run?  The fact that Nike, Brooks, Asics, etc. pays them to run.  If only we knew how much right?  Releasing this makes the pros seem more professional and helps bolster this idea that they are indeed superstars.  I know it's not as if they will be paid like Kobe but getting paid 100K a year to run is pretty damn solid.  Releasing more information about racing schedules and developing rivalries would help too.  Announce fields well in advance..... quit this waiting until the week of crap.  Give time for some excitement to build and only pull out of the race if you truly must!  Let's see Rupp versus Lagat more often and make a big deal about it.  Lets respect the fact that these blazing fast runners can put on a hell of show when they go head to head.  Rubis appreciates this idea as no one has more respect for fast runners than he does.  Rubis gets excited when the best do well, he gets excited when the average do well, he even gets excited when the slowest of the slow do well.  This is what we need to build off of.  This excitement at all levels is valuable at involving everyone but expressing how great the best are is what makes the spectator or fan experience valuable.  The Olympics happen every four years, but there are years of stories in between that the public would love and we are missing the boat by not promoting these stories.      

  I asked Derek what the most valuable piece of information he would give to any runner was and he replied with a quote from Steeplechaser Anthony Famiglietti, " You can let things destroy and lead to self destruction or you can destroy the things that keep you from fulfilling your true potential"  I see this as the perfect response and fitting for the tone of change we seek in the sport.  It's our older way of thinking that keeps us from fulfilling our true potential, perhaps destroying or at the least changing that way of thinking will lead to the long term growth of the sport's fan base.  Let's stop pretending the best runners are just like us and let's take advantage of every opportunity to promote the stories that will help get us and keep us in mainstream media channels.  Hopefully this blog helps you to take a step back and think about how you or anyone can grow the sport we love.  I know that this may lead to more questions than answers, but without a doubt thinking about things is the first step.  Thank You to Derek for helping inspire runners everyday and to help shape the thought that went into this.          

Derek Rubis + Danny Stults = Derek Stults

You May Recognize Some of Derek's Famous Face In Hole Pictures As Many Runners Consider Being "Rubisized" As An Essential Step To Making It.

Missouri Collegiate Challenge

Last Friday Darwin and I traveled back to Columbia, MO for another indoor meet hosted by the Tigers of Mizzou.  The two hour drive was uneventful and we arrived about ninety minutes before the start of the mile.  I was unsure as to how things would go as the heats weren't particularly competitive and it seemed unlikely we would get a very quick race.  What can you do though?  We currently don't have the means to go to bigger meets as many indoor facilities are quite far from St. Louis and the financial and time costs associated with doing so simply are not available for us.  Sometimes you take what you can get..........  

The race started and no one wanted to lead, first 200 in 33.4.  This was looking like it would be a slow race won by a big kick until a brave redshirt from Missouri took control of the race at about 300 meters in.  They came through 400 at 65.3 and it was certain that Darwin would not be bettering his mark from the previous meet.  The redshirt (Tyler Schneider) pushed the pace and the two started clicking off 31 mids for each 200.  Schneider continued to press and ran in my opinion a very tough race but in the end could not match the strong close of Price who's final 400 was 58.9 to finish in 4:12.33.  Just a 10th of a second off of his personal best in a race that was not setup at all to go fast.  Very Impressive!  Darwin's effort was also good for a meet record and it was clear that the time really didn't show his fitness as obviously there is much more there but there.  Despite all these positives Darwin walked away unhappy clearly wanting a better time.  After a brief cooldown jog we sat and waited the two plus hours for the 3K.  

This race was more competitive as Mizzou had a number of runners in the race trying to run 8:30 in the hopes of making their SEC squad.  After getting third in the last 3K he ran Darwin felt he had something to prove and after a disappointing mile in his eyes he was ready to roll.  A group of four Missouri boys and Darwin seemingly separated themselves from the field almost immediately and set out 4:30 pace.  The Missouri boys did the work and Darwin simply trailed covering every move as any runner competing only for the win would.  He looked smooth, he looked confident, and most importantly he looked strong.  After an opening mile of 4:32 the pack reduced to three plus Darwin and the group continued to press although the pace dropped closer to 4:35.  With 600 to go it was clear the group was struggling and Darwin simply open his stride and began to press.  The slight pickup was enough to separate himself and then a final 200 of 29 was good enough to secure the win, a second meet record, and a PR of 8:28.3.  It was a huge run.  It shows how much stronger Darwin is as he seemingly eased his way to a 10 second PR.  

Double Champ - Undefeated Spikes

Above you can see Darwin with his new Brooks Wire 2 spikes which have yet to lose a race.  Thanks to Brooks Running for the support as these literally arrived an hour before we left for Mizzou.  No denying it, those spikes are sweet.  Darwin continues to work hard and his racing shows it.  His times will drop and we will continue to see what we can do together.  Thanks for reading and stayed tuned for big things from Darwin and for blogs intended to educate and inspire.  Run Steady!  

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The Good Days

Consistently running and pushing up the amount you run can leave you feeling sluggish and flat quite often.  An average week leaves me with about two days I don't feel all that good, two days that are just average runs, and then three runs I would say I felt decently well.  But every once in a while, there is that special run where you expect to feel crappy and then things just click.

That is the beauty that lies in grinding out runs as you never really know what to expect.  The horrible runs are indeed horrible and I personally have had my fair share.  But there is something so magical about a run that you go into thinking, "This could be rough" and then you find yourself clicking off miles at 30 seconds to a minute faster than expected.  It has been a while since I've had one of those but I know that it could be tomorrow.  Again, there lies the beauty of running as everyday is a new day and you start with a clean slate.  You have a chance for that great run.  But this is where the pain and agony of running lies as well.  Everyday is a new day and you start it with ZERO miles.  You have to be willing to go out and put the time in to even have a chance at that perfect day.  It's easy to run three days a week and feel great all the time.  This blog post honestly will not resonate to the people that run that way and that's fine.  But if you have ever consistently pounded away miles week after week than you surely understand why the good days and the perfect days are of such value.  

Running is hard.  There are certainly more average days than anything else.  If you can find enjoyment in the average days and learn to cope with the crappy ones then you have a chance to be great.  At the very least, you have a chance to be the best runner that you can be.  If you can find enjoyment in the difficult parts of running and in life then you can gain advantage on those that do not.  My run today did not feel great but it was not all that bad.  I did it.  I'll do it again tomorrow barring injury or illness and I will keep chasing that perfect day.  Who knows, maybe if I'm lucky I'll have one the next time I race.  

Keep the faith and keep running.  Thanks for reading and Run Steady my friends.  

US Cross Country Nationals

US XC Nationals were this past Saturday here in St. Louis and we were treated to some of the better fields assembled in the past ten years.  The day itself was quite nice as the temps were cool and the sun was out.  The wind was gusty and by the final race of the day the soft course was a bit torn up by a thousand or so runners who competed in the various races comprised of the 2K loop course in Forest Park.  The best part of the entire day was the outpouring of support that all of the competitors received.  People were there to spectate and the runners who competed in the community races stayed to support the elites competing to go to Poland.  It was nice to see people who were enjoying the sport.

Highlights (As I Saw Them)

Deena Kastor is awesome.

Deena who is less than 2 weeks from her 40th birthday placed third in the women's open race by running gutsy and getting away from a pack of ladies who were content to kick for a top 6 place on the team.  Shalane did what she does and Conley ran really well so those two spots were locked up.  Deena worked the middle of the race and none of the other ladies were willing to go after her.  Really shows the value of guts, years of mileage, and most importantly of smart decisions when racing.  

Craig Nowak 

The newest Cowboy out of Oklahoma State to show the nation that Dave Smith knows cross country and how to develop young talent.  Craig executed a near perfect tactical race to win his first national title in the men's junior division.  My pick to win; he shadowed the lead pack for 6K and his name was not even announced until roughly a kilometer left in the 8K race.  Over the last half mile he simply hammered a good field on a soft course and comfortably won in just under 24:50.  Smart racing again, ensured that the young talent would not only punch his ticket to Poland but would also walk away a champion.

Nowak and I

Ritz Is A Nice Guy/ Good For The Sport

After the race Dathan Ritzenhein who finished second in the men's open was very open with the media and the fans.  He was more than willing to express his thanks to the course staff and spent a decent amount of time after the race and awards taking pictures with his fans.  The reason I point this out is that some other top runners were not as willing and I overheard some fans speaking about another runner's rude response when they asked for an autograph.  Those fans walked away with a bitter taste on an otherwise great experience.  It is important for runners to realize the value in marketing themselves and conveying a positive image.  Maybe keeping to yourself and keeping everything about what you do a secret isn't good for the sport?  We really don't have high profile celebrities in the sport, but maybe we would if people were quicker to acknowledge fans.  I know it can get old and yes it's hard to smile when your upset about a race; but these people love you.  Sign their damn shirts.......  

The NCAA is Crazy Deep

Chris Derrick just won his first national title after never winning one in college.  There are arguments about Derrick being the best to never win an NCAA title but honestly there shouldn't be.  He is the best to have never won.  Congrats to him on his win at US XC and there will be plenty to come barring injury or some other life altering occurrence for him.  The fact that a 27:31 10K guy got out of the NCAA as a runner-up is nuts.  Tough time to be a collegiate athlete.  

National Champion

Darwin Price Is Tough

Darwin Price competed and finished 50th overall in the open men's race in a field that had 10 sub 28 10K guys.  This field was great, no doubt.  His 50th place this year was like a top 20 spot last and maybe even higher.  Darwin is currently training specifically for the mile but felt that St. Louis needed a local representative as the meet was here in our backyard.  He manned up and ran a race that we both knew had the potential to be very difficult for him.  A natural track talent, the soft ground really worried me.  Soft ground and a long way to go favors strength runners over speed and Darwin Price is a speed guy for sure.  He really impressed me though as our entire focus was to run smart.  He showed incredible poise for the first 8K and then moved quite well over the final 4K catching roughly 12 guys in a race where not a lot of movement took place.  He exceeded expectations and had I let him go a little earlier he may have even caught a few more.  Well done Darwin, you continue to impress me and are a joy to coach.

Darwin Price

Now that it's over I have the strong urge to race again myself.  It's been 8 months and nothing like the pure competition of cross country to motivate you.  Hopefully I will spike up sometime soon but more so than that I hope this meet motivated others in the same way.  We love this sport so we need to support it.  Support by competing, spectating, buying merchandise/ product, and most importantly inviting others to join us.  Thanks for reading and Run Steady.......  

 

   

Poem By Mark Spewak

This Poem Authored By Mark Spewak Was Inspired By The Recent "When No Ones Watching" Blog.  You Can Find The Blog Here: http://steadystaterunning.blogspot.com/2013/01/when-no-ones-watching.html

A Big Thanks To Mark For Sharing And To You For Reading