Turkey Trot / Off Season /2018

Race Recap 

On Thanksgiving, as has become a normal thing for me since beginning this venture in running, I ran the Turkey Trot. Normally , I would have ran the 10K, but after a long and lengthy season, I decided it would be best if I just ran 5K this year and just had fun. So, that is what I had done. 

I felt pretty good getting up the morning of after a better than expected nights sleep. It was right at the freezing mark, and I was in good spirits. Especially since this was it for the year. After I crossed the finish, it would be the off season. I made my breakfast after getting my gear on and headed out. 

I got there EARLY, and hung around in the truck. I dozed off for a little bit, and just took time to enjoy it. It was cold, so I really didn't bother stretching or warming up as it would all go to waste as cold as it was. I just wanted to enjoy this final run as a reward for basically 2 solid years of work. (If you recall, I really didn't take an off season last year as I was trying to get ready for an attempt at a half and a full back to back.)

 I felt good with all things considered in the corral. I was bouncing around , just trying to keep the blood flowing and at least get the HR up a bit.

Coming out, I knew EXACTLY what to expect as I have run this for 3 straight years. This is a decently hilly course, about like what I run on at home down through town. Coming out, I was focused on not starting too fast as it's something I am pretty good at (LOL)! I could tell early on that I was on good form and cadence. I was immediately able to bring my breathing under control and settle down. I could just tell I had made the right decision and was going to be in good shape all the way through as long as I focused on my race.  

Mile 1 and 2 came and went before I really realized it. At the turn of 2 miles, I looked at my watch. I didn't know what mile 1 was, but I knew I felt great at mile 2. I started doing math, and realistically, I am pretty sure the legs were there at a shot for a PR on this day, and I STRONGLY considered trying, but once I got ready to pick up the steam, my legs just weren't having it. So, I just steadied back out and rode it out until the finish. When we turned the corner to head into the final stretch, I let it all hang out. I was pouring all the steam on that I had that day. Honestly, it was funny, because even when I was just flying, I never lost control of my breathing. I was in command the entire day. Before I realized it , it was over. I had hit the finish line in 37 min or so and I was more than pleased. I texted coach, and then grabbed some food and just enjoyed the sites for a few moments before I decided to get out of there and get warmed up . 

So, all in all , it had been a great year. 18 races. 2 fulls, 5 halfs , 3 10k's , 5 8k's. Half Fanatics qualified. 2 attempts at 2:30 , which didn't go my way, but I will get it eventually. I really couldn't have enjoyed a better year on the roads. 

Off Season 

So , here we sit, the off season. Anyone who knows me , knows that I go. HARD. So this first week, I have taken a week or so off to just relax. I have been holding down the couch and binge watching tv shows on the dvr. Just enjoying this first week. I have also met with the nutritionist on our team who I work with to adjust my nutrition for my goals for the off season , and to discuss the plans for next year with her, so we can begin to formulate the plan for race fueling for next year. 

Goal wise for the off season, I want to put on about 5 lbs of muscle mass and loose about 5 lbs of fat. In the end, its really gonna cancel out, but I will feel and look a lot stronger. When I first started working with my coach, I had just come off of doing a heavy lifting program. I have honestly missed lifting a shit ton of weight here lately. So, that is what I plan on doing for 95% of the off season is lifting HEAVY. There are some different workouts I want to do that all involve lifting heavy. Its going to be more geared towards a Body Builders Split. So, I can't wait. I won't be doing that much cardio at all. But I will be on a Bike 1 day a week and in the pool 1 day a week. So that really is the plan for the off season. I am planning to do before & after photos just where I have a documented way to look at the changes along with measurements. 

So this brings me to 2018, next season..... 

2018

So, 2018. This is where things get headed down a different road. Frankly, I haven't been this excited since I started the training for my first marathon. In 2018, the plan the first half of the year, January - August, is going to be geared in the direction of Triathlons. Yes, you heard me right. I am going to get into Tri. I had toyed with this in August of last year, but decided to delay it to qualify for half fanatics. However, when I went with our team in September to the Augusta 70.3 Race, I got hooked big time. So, the plan is this. Were going to start training in January. In march , I have 3 races all within 24 hours that are running. 2 5k's and a half Marathon. The first, if things work out, I will get to meet my running Idol, Meb, and warm up and run with him. Then, later that night, is the kickoff to the Knoxville Marathon Weekend, the 5k. It finishes at the 50 of Neyland Stadium. The next morning, I will get back up , and line back up to run the Half again this year. I have a goal for the half. I want to get through the last 5K without burning out at the end. I want to be as strong as I was in the beginning of the race at the end. I just want to have fun with it. My first couple of Triathlons will be the sprint distance, so short and sweet, to get used to the flow of the races and get comfortable.  There will be one in April and one in June. Then I will have a couple months before what I am calling a Early fall feature in August. The plan is for a get-a-way race in Pikeville Tennessee, for a Olympic distance Triathlon. After that, I am looking at some road races for the fall. Still haven't picked those out yet, as the one that would normally be a lock, is not even on the radar this year. So I am looking to replace it. If things go well in the Olympic Tri, I know there is one here in October that I potentially could get into as well. So , really after August, things are what we call "Fluid". The only thing I can say for sure is there will be NO MARATHONS this year . Period. Not. Happening. Changing directions. I have some pretty big goals for Triathlons, so it is time to go "all in" on that and see what we can't make happen. Of course, I am going to be working with my coach in all of this , so I have no doubt that I will show up ready to go .

So really, that is going to about wrap it up for this year. I will be back right before the end of the off season to most likely do a wrap up post about that as well. 

So , Until then.....

From one "Idiot" to another: 

John 
-IRC 2148- 

TOP 100

Back at it again! Saturday, I lined up for the Secret City 5k. I strongly considered running the half again this year, but due to the INCREDIBLE season I have had, I am tired and decided to play it smart and just run 5K. I had actually woken up really late and had to rush out of the house. Thankfully everything was ready to go , so as I soon as I was dressed and made my gen u can and bcaa's I headed out. Breakfast was Gen U Can only. I was experiementing today with a little different fueling strategy.

I got there with time to spare and just relax in the truck. It was a warm but chilly morning. It really felt good out. I got out to walk over to start getting ready, and ran into my fellow eagle , Ryan! I was excited to see her and honestly , it helped keep me really calm. I just stood around chatting till I had to head down to get ready. 

In the shoot, I felt really good. Nothing major no anxiouness. Just at peace. Was just going to go run. I kicked on my music and I had some really good tunes so that helped. My mind was just to relax and let whatever happened happens. My goal was there was no goal. Just to go run. For the first time in ages, I secretly didn't have any goals but to start and finish.

When we left, I really tried to focus on controlling my breathing, and staying slow but steady. As I headed down the road, I caught glempse of Ryan. I was already settled into a nice cadence and striding along. So relaxed that I actually was able to smile and wave at her. I could tell early on I was on good form. Mile 1 and 2 came and went before I knew it. I glanced at the watch and was incredibly happy. I was like if I push now, I can pr, but na, i'm not gonna blow up right here and regret it. So I just continued along.

Coming back in, I decided I was gonna put in a hard finish. So as we came back to the final straight , I really kicked it in. I was rolling. I managed to finish in 34:50. Thats about a 1:20 shy of a PR. To just relax and run, I was tickled. I picked up my medal , and then proceeded to regain myself. I was slightly dizzy from pushing sooooooo hard the final 400m. I left it all out there. I then picked up my results and texted coach  We were both very very pleased with how strong this had came out . 

It wasn't until I got my results that I realized, OH SHIT, I scored not 1 but 2 big accomplishments: A) top 10 a.g. (7th) B) Top 100 (99th to be exact) . I couldn't have been any more elated. I may have even said F yeah several times! LOL!

After the race and calming down, Ryan came back to check in on me, and we got the obligitory photo together before both of us split. I am not going to lie, it was a great run Saturday. 

So, after all of this this year, the ups and downs, it comes down to this. 1 final race this year before I fully embrace the off season, take a week off, and then hit the weight room and get ready for next year. Goals are going to be moving a different direction. These goals have a ultimate end point which I will announce eventually. Its going to be a 2 year build up to it, but its going to be fun and a different adventure. So, I will get into that more during the off season. 

So, that's gonna do it for now. 

Till next time..... 

From one "Idiot" to another

John Rausin

-IRC #2148

Man Run 10K Recap

Man Run

Yesterday, once again, I took the start line of another race. Don't ask me what # this is , I have lost count. But, yesterday was a 10K. This race is to raise funds and awarness for prostate cancer research. I ran in honor of my papaw , AC Duncan, who fought and survived the disease. 

It was a warm Sunday afternoon, about 75 out. I had just watched the NYC Marathon before heading up yesterday, so my competive jucies were flowing. Once I got my stuff, got suited up, I decided I would warm up and stretch really well for a nice run. I took about 10 min and just did some loops and got ready. Even right before the start , I was still stretching and loosening. 

Once the gun sounded we were gone. It was a flat start then a HUGE downhill. Then, after that a little flat, and then right back up a huge hill. I knew coming in this wasn't going to be a easy run. I was tired and this was a tough course. 

By the end of mile 2 I was cooking and moving right along. I remembered i needed to turn off the pacer on my watch , so I did that , then I just hid the stupid thing. I didn't need that pressure. 

Mile 4 my stomach started flipping on me. Like just why. By 4.5 I was sick at my stomach and very very warm. Very! The course was great, but the hills were just unrelienting. By mile 5 I was down to walking with some pickups sort of like a shakeout. Once I finally got to the finish line I was just happy to be there. I felt ill and just wanted it done. The run had been brutal in the wide open heat and with a ill stomach it just made it that much worse. But it was done. I finished and that was what mattered. 

It took a little bit of time before I was ready to walk to the car, and head home. But it felt good to have another one under my belt. 

So, this next weekend, I will be off. Then, back to the line for 2 consecutive weeks then Finally , at long last, OFF SEASON. I do have some goals for off season, but I will get into those later on . 

So, until next time- 

John Rausin

IRC # 2148 

The Continuing Chase of 2:30

Farragut 13.1 Race Recap

Last Saturday, I took to the line once again for another half. This was to be attempt #2 in the quest of getting to 2:30. 

I woke up an hour late after falling back asleep again. It left me in a rush to get dressed, get everything packed, grab breakfast, and get out of the house. The weather was miserable. Rainy and cold, with wind and dropping temperatures. I made a couple ham sandwiches, grabbed all my crap after getting ready , and got up to the race site as I had to still get my number and shirt. 

My plan was to get ready, and then try to warm up well. Yea, that did not happen. It was pouring and frankly, I didn't want to be wet early and be wet the whole day. So, instead I met up with fellow Idiot, Jay, and just shot the bull till time to line up.

I knew coming in, I didn't want to go out to fast, like in Chattanooga, and kill any chance I had. So I resolved to laying back and trying to wind up as I go.  As we left out the rain was still there, but it was tapering off. It would finally cease to exist about mile 3. 

After the first 5K I felt pretty good. I was a few seconds behind what I needed, but I could close the gap quickly with a good hard effort. 

By mile 5, things were loosend up and I had had my first round of Nutrition. I was there and focused. Things were coming back around. Around mile 6, the rain returned, and this time the cold wind. I went ahead and put back on my jacket and zipped up. Its a good thing I did because the rest of the race was going to be in the downpour and wind. 

Mile 7 and 8, things were right there for the taking as we turned to head back into the sticks as I call it. But, by mile 9, things imploded. In this one mile, we ran through a bunch of hills that I was unprepared for, and then combining that with the rain and the wind, that did me in. I knew that 2:30 was not going to happen but wanted to run a PR. 

Mile 10 I was finished. I was out of gas. I knew 2:30 was gone, I knew PR was gone. I had yet again missed goal. Instead of getting upset, I started focusing on running for my teammates who were injured, the fallen soliders, etc. This helped me tremendously. 

By mile 11.5 I was cramping, just like in Chattanooga. Also I kept looking for the turn to head for the finish line. I was freezing cold and just finished. 

Finally, I managed to get to the turn to the parking lot. Then was greeted with OH , you have to go around the parking lot. REALLY! Great, but whatever. I made it around and finished. Everything hurt like HELL. I was glad I was in from this soggy race. 

I think the picture here tells how bad I wanted it over. LOL!

After the race, I met back up with my buddie jay. Then we went and changed and then got a bite to eat , and headed home. 

The next day, I was PISSED! I had blown it again ! 2 times, 2 shots at 2:30 , no dice. I stayed upset a good part of 2 days. But then , my coach, backhands me and gets my mind right. I am so thankful for my coach. She gets me and is not afraid to put me in my place when I need it. 

So, thats it. Still no 230. That will probably be revisited next fall. We will see. Going to "the dark side" in the spring. 

I only have 3 more races left in my season before off season. 

So, until we race again - 

John Rausin