Augusta 70.3 2017: Through the Eyes of a Sherpa

L to R: Brooke Leigh , Heather Cribbs. Myself, Coach Rebecca Adamson; Sarah Cook

This past weekend, I had the honor and privilege of heading down the road to Augusta, Georgia to the Augusta 70.3 Iron-man race . I was going to be a Sherpa for the weekend. I wouldn't be racing, but I would be there for moral support and in case trouble arose. I would be on the sidelines watching, & tracking at the same time. More importantly, I would FINALLY be getting to meet some of my KREndruance teammates whom I have talked with forever and now finally get the chance to meet a few. 

I got in late Friday night after enjoying a baseball game. Saturday, I met up with the team. It was instant mojo. Like , we all knew each other. We do because we are so supportive through thick and thin. But to get to meet these folks face to face adds a different element too it. I love it. 

We went to dinner and literally sat and talked for 3 solid hours. Like family. We are a family. It was beautiful. Finally just getting to sit and talk and talk about life, ups and downs of training, etc, was just frankly , BEAUTIFUL! That's the best way I know to describe it. 

After dinner we split up , and made plans to meet back up on Sunday at the athlete village to watch our athletes take on the course. 

Sunday came early. Once we got down there the intensity was already there , but so was the excitement. We had our first teammate go out with one of the charity waves and then the others soon followed. Once our teammate was in the water, we booked it a mile and a quarter down the road to transition. For this race, there was 1 transition area for both swim to bike and bike to run. We were able to get a spot right on the rail to see our teammates , all of them come out of the water.  During the swim, I was actively tracking the athletes on the app, and then posting updates to our team page. In no way did I have much free time. I was right there keeping an eye out for our athletes, or watching trackers. We were yelling and cheering. We then moved over to the bike exit to watch them come out and head out of town on a bike ride. 

Once we cheered on everyone, we headed back downtown, to grab some food, and then to setup for the run. It was probably about 2 hours after we got downtown that we finally saw our first teammate , Coach Rebecca. She looked PHENOMENAL! We exchanged a few words, then me and Brooke split. She went over to check in on one of our other athletes, while I held the fort down and kept an eye on trackers. This would be the way things would work for the rest of the afternoon as we kept an eye on our team . We were positioned in a spot where we got to see each one on the course at least twice. and were between both sides of the run where we could run and check on them if needed. 

It was about 230 or 3 when Coach Rebecca made it down the finish shute. So proud. We were then joined by her for the rest of the afternoon. It made watching each teammate come in more and more emotional. You sit there and you watch these athletes lay there heart and soul out there. Us Athletes go through so much training, and so many sacrifices , and just to see so many get the reward, its very VERY Emotional. It leaves you speechless in many cases. It really does. 

I was able to sit and talk with the team after everyone had crossed the line. They all made it safe and sound. It was PHENOMENAL! 

One thing I can say about the weekend is the fact this did make me more interested in Tri's and the work that goes into them. I am not saying now or later, but it is something to look at. 

I did wind up taking a ton of pictures. You can follow this link to see some of those. https://www.facebook.com/john.rausin/media_set?set=a.10207764525709595.1073741849.1787389770&type=3&pnref=story

Overall I can't put into words the amount of love and pride in this team. Its beyond anything I have ever come across and I couldn't be prouder to be a part of this team. 

In closing, I want to thank Rebecca, Heather, Sarah, Brooke, & Scott for allowing me to run around with them all weekend. It made this a truly memorable 1st Triathlon experience and one I will never forget. Getting to meet everyone was truly the icing on the cake this weekend. I know I have said it before but this is the BEST. TEAM. EVER.

- John - 

8k Race: The trip of a lifetime

This past Saturday night was one of these events that is rare, but its a LOAD of fun. The Pigeon Forge Midnight 8K. So about 5 miles of racing. Going into this , I was coming off a big build and on a Recovery week. This had been the most intense 2 weeks I have had in a long time. So, I was ready for this race. I went into this cautiously optimistic. Coach had been on vacation the week before, so I was kinda left to my own devices on how to run this race. But I knew my limitations. I had decided about Wednesday of last week I was gonna try to run this at the speed that it would take to PR the half in Chattanooga in October. This would give me a good feel for about 1/2 of the race. Saturday Morning, I sat down and figured up the time, adjusted it a tad, and then set the pacer on the watch for that so I would know where I was. If I fell behind, it was OK, but my goal was to go lite it up and see what the old wheels could do. 

I had spent Saturday with friends out doing somethings that I enjoy that help me relax. The trip up to the race site was about a 90 min drive. Once I got there, I had about 80 min to kill. So, I got up there, got my bib and shirt, and then honestly, just laid low. Trying to just relax and enjoy things. 

The race site was the strip in Pigeon Forge. Right in the middle. Flat and Fast. Little to no elevation change. It lended itself to what was about to happen. 

As we lined up , I felt really good. Very calm and relaxed which is a rare thing for me. I am normally a very adrenaline driven runner, but for some reason, my body was relaxed. After the anthem, i put in my earphones, and instantly, as soon as the first sound of metal hit my ears, it was go time. I locked in right away, and I could tell it standing there that it was going to be a good run. How good, I didn't really know, but I was really relaxed and ready to roll. 

As we set out, my thought was, NOT TO QUICK. Hard, steady, but not to quick. The first mile really went fast, and I was like OK , throttle back and just run your race. Enjoy this. It was a blissful night out and I was locked on.   

Mile 2 came and went and 3. I realized about 2.5 in how steady I was, and how great I felt. Instantly I was like, I am on a good pace here. Hold what you have. Keep doing this. Your fine. Honestly, this was the BEST I have felt during a race. Period.

We finally made the turn at 3.5 to line up for the finish, and I still hadn't stopped running since the gun. When I caught sight of the finish line, I kicked . I honestly amazed myself I still had my kick left. When I crossed the stripe, the clock read 56 Min or so. But, when I got my official results, it was 55:26.

I had done it. A sub 1 hour 5 miler and even better, about 2.5 to 3 min quicker than I had planned to go. It just came from relaxing and letting my body work and enjoying myself. No pressure, and it REALLY showed Saturday. I texted coach and we were both EXTREMELY happy and proud of things. I then got my stuff and headed home as it was already well after 1 am. 

Looking back, I honestly do believe this was the best I have EVER run in 3 years. Things finally came together. Its all a product of how hard I have worked and wanted this. One things for sure, come October, I am taking that 2:30 out behind the woodshed for the half. That time don't stand a chance. 

So, now, its back to the grindstone. Sure I am tickled with this. But, there is still time to get BETTER before its time to taper for the fall fun that I have planned. And trust me, its going to be an INSANELY busy fall once it gets here. Were looking at 6 races and maybe 7 still yet to come this year. 

So , until I talk to you all next time ...... 

From one "Idiot" to another- 

John 
-IRC #2148- 

July 4th

So, after about 3.5 hours of sleep, I got back up at 5:15 am for a 2nd go around at a 5K. This time I was headed to Sweetwater for the race. This was a dead flat out and back along main street. I ate my normal chicken, rice , and veggies, and got ready and headed out. 

I got there super early, grabbed my stuff, and dozed off . Then I woke up and stretched and got ready. We were racing the storm system that was moving in , and personally I hoped it rained. 

As we left out, it began to sprinkle. YES! So off we went. Instantly , the adrenline hit, and I was right back to where I left off. I felt great, even on so little rest. Its like my body knew what I was doing. HA!

After about a mile, I finally warmed up and was good to go. Several times I knew I was flirting with a PR, but that wasn't the goal. Its so fun when you just relax and let go and let your ablity shine. It really is a LOT of fun. 

Mile 2 came and went and I was just having a ball. I knew I was strong so I really hammered it the last mile. 

When I came into sight of the finish , i knew I had beaten my time from Last Night! Talk about FIRED. UP. Man, the consitencey, the momentum, all on my side now. And I loved it. I texted coach uber excited and just happy as could be. 

So, yes, that is 2 5k's within 12 hours. The 2nd faster than the first. The whole key was getting off my feet as soon as I could after the first one and doing all the right things to recover. To say I am happy is an understatement. What a weekend. What a couple races. 

So , now , its back to work. I have some seriously awesome fall goals I am working twoards, and I am going to use this momentum to keep rolling forward. Consistency is key. May have another race coming up , not sure as of this writing. But whatever it is, you can follow here. So, back to work !!!

Until next time 

From one "Idiot" to another- 

John 

IRC #2148

STRONG A.F.

  

So, here we are again. This time , I am back for more 5K fun. This past Monday, I ran what has become a traditional race for me, the Pilot Fireball Moonlight 5K. Coming in, the plan was to just run it and have fun. Now, coming in from the last few runs I have had, I had some good solid runs. Momentum was building. Now I wanted to really shove that sucker hard and get this thing rolling top speed. I always try to set a personal goal that is fun for me. Mine for this race was to run my guts out , and then just see where it went. I was going to go off feel. 

I had to work Monday , a short shift, as this was a night race which is so neat. I ate at my parents, and left super early. I got there, and got my stuff, and laid low. Just hung out and kept calm. I then got ready. I actually felt realllly good that night. 

The course was a out and back on Neyland Drive, along the river, which is a beautiful and senic run . 

During the anthem, I took some deep breaths and then we were set. I started near the front as I wanted to focus on hard sustaned effort. 

I came out, and immediatley the legs were like lets go! I let them. I just went into cruze. I started looking over the water, and just kinda forgot about life and just escaped reality. (Side note, thats what running is to me and why I love it, its a 100% reality escape) . 

Before I realized it , I had turned in a 9 min hard effort. I needed a breather so I slowed momentailry , and then resumed this hard pace. Throughout the race, there were some light rollers, but it was nothing like I traine on , so this was awsome. I continued what I had been doing. 

By Mile 2.5 I was Winded a.F. But I knew, keep digging. I also spotted a girl from RWB running with the flag. She was ahead of me, but I was determined to catch her. I kept yo-yoing back and forth. Eventually by mile 3  I caught her and passed her. That was big. Since I am a KING at starting WAY 2 FAST!

Coming down the final straight, man I was hurting. I kept telling myself BITE DOWN! I was also yelling some choice words, as in the final 100 yards or so, i was going to Keep DIGGING! 

Finally- I crossed the line. I was near puking. It was mid 80's out. I was drenched. Then they give me WARM WATER! NOOOOO! I ran to the truck to get MY WATER and BCAA's Out and to text coach once I got my breath. 

My exact words were , I feel strong AF right now. Part of that was adrenline, part was how pleased I was . I then stayed for awards as I had run in the clydesdale division and wanted to see if I got lucky. Nope. Oh well. 

I then got home as quick as I could and got off my feet as there was more to come. * hint hint* I took a shower, ate, and then tried to get a nap in... 

Stay tuned for the continuation. 

Until Next Time- 
From One "Idiot" to another- 

John 
IRC # 2148

A different Race

Trail Fun

It's no secret that this time of year, I like to run as many races as I can before the heat of the dog days of summer set in. I try to pack my calendar heavy at the front, give myself the months of June-August to train and get ready for a fall season. 

A couple weeks ago, I signed up for something totally out of my element, a Trail Race. I knew I would enjoy this , because lets face it, I am a country boy, and I love being in the woods. This race was held at Ijams nature Center. Back on some of the trails. Being ever cognisent of the fact that I don't do trails that much, I took about a week and ran trails basically ever chance I got. Trails are a whole different game. More side to side movement, and you have to be scanning ahead and planning ahead. So much different than the road. 

Everything for prep went well. I had even toyed with running the half marathon for the sake of it, but stuck with the 5 miler. 

Race morning, I woke up early and went through my normal routines . Headed out and got there in plenty of time. They warned us ahead of time, don't go out too hard, as you will pay later. 

We had the later start time as the half went off first in the opposite direction. Once we got going , I lit out hard. I knew the first few miles, and I could go. At mile 1, the trail gods decided, oh were gonna just push you down. So, I slipped and busted my tail. I laughed about it . I was like well, guess thats out of the way. haha. Mile 2 , was uneventufull and rolled by rather quickly. I could tell the deeper we got the more technical it was going to get which was fine. I just wanted to finish. Mile 2.5 I bit the dust again. By this time, it was just funny.  Mile 3 things were going good, I was headed back twoards the aid station we would encounter before we made the final push when my old nemisis came back for a visit, as in my ankle. I stepped on a rock , and the rock shifted, which then shifted my ankle and it twisted. Crap! It sent me to the ground in a heap. As bad as it hurt, I was gonna call it at the aid station and live to fight another day. But, once the inital shock wore off, and I saw I was able to get weight and move at a good clip, I knew I was gonna finish. I stopped by the aid station to get some cold water and made my way through twoards the finish. The final 2 miles were honestly THE HARDEST I have ever run in a race. There was probably 1000 ft elevation gain, and it was straight up the side of the quary and around it. Steep, and full of rocks and roots. By this time , I was walking, and basically just hiking. Just finish was the motto. Even coming back, the descent was no easy task with the technicality of the descent and the obstacles. Finally the last quarter mile, it flattend all the way out into smooth dirt again. I ran as hard as I could to the finish. Unbenownst to me, they gave us ALL medals, even the 5 mile finishers. This was one medal that I was super proud to have. 

Once finished, I texted coach, and then cooled off. I didn't wait around for food or anything, besides awards, as I had a few things plus a nice long nap after 3 hours of sleep the night before that I wanted to do. 

Overall, I had a blast doing this . Absolute blast. Sure , if I worked trails hard, I could improve, but honestly, Ill just stick to the roads :) 

So, I have a couple of more Races left in the spring Schedule. Not ready to say as of yet what they are, but there is a couple. Then its back to the grindstone over the summer getting ready to chase 2 letters runners love to talk about. Thinking about blogging that journey as well, so we will see what I finally decide. 

So, that wraps up this re-cap. If you enjoyed it, stay tuned, no telling where my next adventure will lead. 

So, until Next Time- 

From one "Idiot" to another 

John 

IRC #2148

Knoxville I.T. Company 10K Race Report

Knoxville I.T. Company 10K Race Report 

About a week ago, on Memorial Day weekend, I was fortunate enough to get to race in the Knoxville Expo 10K. This year it was sponsored by the I.T. Company and had a brand new course. So, it was something different to look forward too. 

Going into it, I was coming off a big build block, so I knew I would be tired. However, several of those runs in that block were 10k distances. The first run in that block, I flirted with a PR just missing it. I knew it was possible. I was not going out to PR , but if it happens, awsome! 

What I was going to go do was run my race. 

I had talked the night before to Coach, and she wanted me to work on not coming out too hard at all. However, we didn't want to take me way out of my game. I actually went up the night before , and ran over part of the course. At the time, I didn't realize it , but would the next morning. 

I woke up as per normal on Saturday and had my usual breakfast, eggs and cheese, with some chicken and veggies. Then I loaded up to head up to the race site. 

Once I got there, I just chilled out till time to run. I felt really relaxed and quietly optimistic about  the race. 

As we begin, it was up hill for aways. My goal was to hold myself back , but again not take myself out of the game. It turns out I missed the first split time on my watch, but once i saw I was past a mile, I knew I could let it rip. 

As we came through for the first lap, I realized, man I am on form, I am on good time. Why not roll for it. So I did. However, the hills were in such a placement, that it forced you to break stride. 

In the end, I missed a PR by about 3 min or so . I know where I lost it, and honestly, I just don't think it was meant to be on this day. I wound up averaging about 12:15 a mile and was more than tickled pink. 

By the time I got done, it was hot as blazes and I sat down to cool down and call coach and talk to her. We had a good laugh. 

So, for the expo, that is about it. 

Next week, I will have details on perhaps, maybe , some fun in the woods? Who knows. Guess you will have to stay tuned to find out?!

So, until Next Time- 

From one Idiot to another- 

John 

IRC # 2148 

Be A Factor 5K Race Report

RACE REPORT (REVENGE)

This past weekend was the race that started all of this for me. The BE A FACTOR 5K! 4 years ago, I set out to get a little bit healthier and thought , hey this would be a great benifit for a friend! So I trained. And ran it . This is literally the race that began all of this craziness for me. I have run this 4 outta the 5 years it has been held. 

This year was personal for me. If you don't remember why, or haven't been following my journey over the last yer, then let me just remind you exactly why I said this was REVENGE:: 

So, coming into this, I was hell bent on finally burying the last demon that I had left. I have waited 365 days to get this crack and it wasn't going to waste. No, this was not a "A" race. This was speed work. But, I was still going to go out and bust my ASS to get the job done. 

Friday night I stayed up WAY to late watching the elite of the elite try to break the 2 hour marathon mark. So, Saturday, I wound up running late and having to shove down a sandwich and grab some Generation U CAN on my way out the door. Luckily , the race was right across the street from me, so I was already there. 

I got there, picked up my stuff, and got situated. I was so calm. Probably the most calm I have ever been. I have realized when I don't put pressure on myself, and RELAX, that I run so much better. 

Before I knew it, it was time to go. Lined up and set off. I came out conservatively. I wanted to take it easy up the first climb, right out of the gate, and then once I got to the highway, I wanted to let it rip.

I felt great climbing. As soon as we reached the top, I settled in to a high cadence, long stride, run. It really never changed the whole way either. I could tell I was running HARD, and I was O.K. with this. That was the plan. Leave it all out there. As I passed the spot where the incident happened last year, I smiled , fist pumped, and took off. 

Lets make no bones about this, 5k's HURT! They SUCK! Its so short, so your red-lined the whole way . Yes, i took a couple of lower pace 30 second to a min breaks, but I was hell bent to do what I wanted too. 

As I made the corner turn , I shot right through the water stop, because it was cool, and I had nothing to loose. I had my water. There was a hill coming up , so I slowed the tempo to crest the hill. At that point, my nemises, side stiches crept in. I took a couple of full deep breaths, which hurt like a mofo, because I was at my absolute limit, and then changed my stride. Issue resolved. This would happen a couple of more times, but I seriously worked through it. 

I looked at my watch, and I was flirting with A PR! I relaxed, and just ran as hard as I could. The final 400m is around the track. Flat! When I hit this , I gapped it one last time. The back stretch I was dry heaving I was running so flipping fast. It hurt, but I knew it was all gonna be over momentairly. 

Finally, crossed the line. Time of 34:20 or so! Revenge had been completed ! Mission accomplished. I got my timing chip cut off, and then proceeded to get cooled down. I was all smiles, besides trying to calm myself. I had done what I had set out to do. 

As I waited for awards, I relaxed and drank my bcaa's. What a day it had been. Intense, but amazing. 

Leaving it all out there!!! 

Finally it was time for awards. I didn't know how well I had done, but I have placed here before. Unfortunate, it wasn't meant to be . This year, the times were the fastest they have ever been. All 3 places took sub 30 to get into in my AG! Unreal! Make no mistake, that is a goal of mine, is a sub 30 5k, but it will happen with time when its meant to happen. 

Also, found out that the course was approx .15 too long. Taking that into consideration, if it had been spot on, I would have PR'D , no doubt about it! Def considering this a PR run since the course was long!

Also, got to talk with coach after getting home. We were both so happy. This was a NON RACE , more of speed work for me, and I had just crushed it and gotten all the bad JU-JU out of my system. It felt so good. I was more than happy with this performance and it completed my revenge tour! And it felt SO SWEET! 

So, before I wrap up, I need to take time to thank a few people personally- 

A) Coach Kristie- Without you, I wouldn't be where I am today. You have literally helped change me from the inside out, and I am so blessed to work with you ! This is still only the start . Sky's the limit! SHAKE AND BAKE!

B) Coach Michelle- You sister, are due more than a huge thanks. Your nutrition plan for me has 110% changed my game and I am forever greatfull for that. You have upped my running game and even in the weight room, I can tell a difference. Especially on the roads , it shows, so thank you !!

C) Trish- You know who you are! Thank you for always being there. We have bitched and moaned to each other more times than we can count, but in the end, we always get it done. 

D) Beth- Again, you know who you are. Your thoughts and words continue to make my day. That fateful day in Ashvile is one that we will never ever forget. Hang in there! Can't wait to watch your journey this summer! HOOORAH! 

So, now it's back to work for a couple weeks. Although happy and pleased, I am never willing to stay the same. So time to get back to work, and keep moving forward. 

So, until next time- 

From one "IDIOT" to another- 

John 

-IRC # 2148-