The Tenderizer Trail Report

The Tenderizer Trail Race Report 

This past weekend, I had the experience of a lifetime. Most of you are aware I am in the middle of trying to get ready for the biggest feat I have ever accomplished in my young racing career, a half marathon, followed up by a full marathon not even a day later. This weekend I had 14 miles to log. But, early a couple weeks ago, a friend had invited me to participate in a trail race. I was like, heck why not. I know from dabbling in trail runs,that it was something I enjoy, and it would be a lot different. So, I approached coach about it. She said I am fine with it as long as you can hold back and not go hard. I was like a deal is a deal. 

Early Saturday, I woke up and got my first 6 in. Then I came home, cleared out the watch data, and then loaded up and headed to the race site. 

So, I get there and finally find the place to check-in. Right away, I am in hog heaven. I jump outta the truck. The RD (race director) had shown up in a AIRSTREAM trailer. Then, to beat it, there were a ton of long hair souls out there. Were talking backwoods country, right up my ally. Then, if that weren't enough, they were playing Classic Country music. The likes of Johnny Cash, Willie Nelson, etc. It was a great Environment. 

We lined up and headed out. The first .2 were on a concrete path. We then hooked a right hand and into the woods we went. Once in, it became quickly apparent that I was going to be forced to come off my tempo. As we started, it pitched VIOLENTLY up hill. And it climbed for a LOOOONG time. The first basically 2 miles were straight up hill. then miles 3-4 were along the lake. It was so peaceful and so calm. It was a very foggy morning . So I basically got to watch the fog gradually burn off the lake. It was the most surene settings ever. 

So back story, we lost both my grandparents a few years ago. We have always said that Mamaw was a redbird and Papaw was a bluebird. I sware to you, I saw both Mamaw and Papaw the entire first 3 miles. I guess they were there to make sure I got up and over the hardest part of the race without incidents. 

Once I got through that, the rest of the course seemed to flatten out, but the conditions were still as slick as heck , and I basically had to keep a very long slow tempo just to make sure I took care of my body. 

A little over 2.5 hours after I started, I popped out of the woods. I was the LAST person out and honestly didn't know what would be left of the finish line. But, too my surprise, I was greeted by a nice group of folks. It was a great finish. 

Once I got done, I still had 1 additional mile to log, so I treated it as a cool down mile. Nice and slow. I got it logged. 14 miles for the day COMPLETED!

Overall I had a absolute BLAST in my first trail run. It was incredible. I def will be going back to run another couple trail runs this year. I had a ball. I felt like I was in my element. 

So, that is it in a nutshell. 

Until I talk to you next time: 

From one "Idiot" to another: 

John

IRC #2148 

Not Much To Report

: Not Much To Report 

Honestly, not the blog I thought I would be writing today, but alas, I am. Everything seemed Normal this week Until Late Sunday night. I began to get a sore throat. By Monday, I couldn't breathe and had a horrid headache. By Tuesday, I was under coach orders to go see a Doctor. The results : A sinus infection and Bronchitis. They threw the book at me to get me better per my request. So, I was feeling much better by Christmas this weekend. But, Coach strictly forbid me from working out. So, I have just sat around and got better. I got really anxious with a beautiful Christmas Day. I wanted to go for a run. Ha! NOT HAPPENING! Scrooge! LOL! But seriously, did get outside and make the best of it for a bit. 

Honestly, that has been the extent of my week. Rest and Recovery !

So, as of this writing, it is Tuesday. I feel much better. The game plan for this week is to rest, and then ease back into it tomorrow night. If things go good the first half of the run, I can move back into a z2 run. Then , Thursday I am to keep an eye on myself. If the all clear, then were back in action this weekend with probably about 16 or so miles. 

So, until next week 

From one "Idiot" to another - 

John 

IRC #2148

13 Weeks: Recovery and Re-Focus

Weeks: Recovery & Re-Focus

So, this past week marked 13 weeks away from the most insane thing I have ever decided to attempt, 39.3 miles in 2 days. This week's theme was all about recovery and re-focused. Coach had put a halt to my race season after last weekends race, even though I wanted to go one more week. However, upon sleeping on this decision from Sunday night into Monday, and then even into Tuesday, it had become apparent very quickly that this was absolutely the right call. Even though the ultimate decision laid in my hands in the end, as I started to reflect, I was EXHAUSTED. Getting up every weekend to go race had become more of a Job then it had fun over the last 8 weeks. So , it was definatley the right decision. 

In terms of workouts this week, I had a few days where I ran. Granted , they were slow, but in order to balance it out, I needed to keep it slow. Everything was tired. I needed the time to recover. So, the mid week run fit perfectly. Then Wednesday I had Bench Strength. Again, more time in the gym getting to pick up things and set them back down. Had a great lift that night and it was perfect. I then was given a couple of days off for my birthday and to rest and recover. 

Saturday was my long run. I had planned to go out and join up with a group run. However, I woke up at 5 am Saturday and had no desire to be around people. Then, it started raining. I was like PERFECT! I wanted to be home. So, I ate, and then set up the treadmill and proceeded to knock out my long run this week while watching TV. The run went well except for the last 10 min before my cool down period because I was tired and fatigue set in. But, I stayed strong and finished up. Literally, this was my week. Very short and sweet. Just what the doctor ordered after a flurry of races the last few months. 

So, next week is 12 weeks before the big A feature for me in 2017. I will be honest , I will be glad to get it over with at the start of the year. My goal next year is to get back to having fun after I put a LOT of pressure on myself this year. So, having this race early will allow me that advantage. I have several runs this week, a day in the gym, and then My long run on Christmas Eve. 

Also, I wanted to take time to wish all of my readers a Merry Christmas. 

-John- 

-IRC # 2148-

2016: In Review (Santa Hustle Race Report)

Santa Hustle Race Report and Year In Review 

This weekend I ran the Santa Hustle Half Marathon Race in Severville, Tennessee. But Before I get into that race report, I want to stop for a moment and re-cap the year that was , since I will kinda be using this blog as a Race Report as well as a review of the season. 

Year In Review: 

So, my season really kicked off January 1st as I opened the book on a fresh season after taking most of December off: 

- January 1st- New Years Day 5k, Knoxville, Tennessee, - Missed a PR by just a couple of min after darn near oversleeping the race entirely. 

- January 8th- Began Training for the Covenant Health Knoxville 5k and Marathon Back to back. 

March- Completed a 5k on St. Patricks weekend . Again Narowlly missing a PR due to heat. 

March- Completed the Covenant Health 5K with an all negative split.The first time ever doing that . Then 12 hours later, missed a pr by about 2 min in the half due to some fueling issues. 

March- Registered and was successfully drawn in lottery for my First marathon, the Marine Corps Marathon. 

March- Hired my running coach and got ready to start training for my first full

April- Ran the Dogwood Classic 5k with my best friend from High School and then the next Morning ran a SUPER muggy half in Farragut TN. 

May- at the be a factor 5k, going for broke to win my division and PR. i turned an ankle ,75 of a mile in. Hobbled to my worst ever 5k finish. 

May- Ran the knoxville expo 10k as a TRAINING run, and darn near pr'd that race. 

May- September- No races. Strictly training for MCM on October 30th. 

September- during a training run hit a milestone that I could now run halfs without training and then proceeded to smash a 5.5 min pr at the same time

October- Ran the Desmond Doss Memorial Half Marathon in Chatanooga. Helped to pace the 3hr group in. Found a love for pacing. 

October- 2 weeks later: Ran and completed my first MCM. What a crowning moment. 

November- 2 weeks after my first full- Ran a 5k that was free

November- a week later ran the turkey trot 10k again barely missing a pr by 3 min 

November- a week later- ran another 5k

December- A week later- ran the santa hustle half Marathon   

Needless to say, its time for a break. I will get into that shortly, but after 16 races and 8 out of the last 10, and being denied 2 more , then it's time to break, recover, and move to 17. 

Santa Hustle Half Marathon Race Report: 

So, yesterday, I ran what would turn out to be my final Race of the year , the Santa Hustle Half Marathon. This race started at wilderness of the smokies, went out 6.5 miles , into pigeon forge, turned around, and followed the same route back. This was a very hilly course, but the descents evened it out into probably one of the flattest races here especially for being at altitude. Taper had gone well this week. I had felt pretty strong going in. The weather was like 20 degrees , so it was frigid. I knew this would be absolute heck to get warm, but i thought I could get loose. Not so much. 

As we took off, i was careful. I was starting up, to try to avoid some of the crowd. I came out and threw 2 12 min miles down. Imediatley i knew, get off and save gas. That is what I did. I figured , due to having a very large base, that it would take me sometime to warm up. 

As I got deeper into the race, I was finding it very hard to get comfortable. As a result, it left me in a state of frustration. I was tired, and it had been an early cold morning. I just wanted to get going in a solid state, as I was trying to throw down a pretty good time , if not a pr. 

As we got into the descent, i thought I had found my groove. I took off and flew. Then when we hit the flat again, It was like a bad car engine that was misfiring. I just couldn't settle in. It was extremely cold. 

Finally, after what seemed like an eternity, I was able to finish. It took me 3:00 and 5 seconds, but it was done. 

At first, when I texted coach, i was pretty upset. Nothing had seemed to go right. But , as coach always does, she was able to turn my thoughts around pretty quickly. The issue then became, can I run again next week and then again in 2 weeks. The answer was NO! I tried to reason, to no avail. Looking back on the conversation, she's right. I need a break. Which leads me to the why I need a break.. 

As to why I need this break, it is simple. Burnout and over racing. I have been racing 8 out of the last 10 weeks if you go back to the half before MCM. Which is RIDICULOUS. You can't do that and recover. So , now its time to re-focus and plan out 2017. 

What I can tell you is that , why the calendar is still up in the air, there will be NO Chicago this next year. I have decided to delay that for a year. So, my big A feature will be in March when I tackle the Biltmore Backyard to Vineyard Challenge of a Half and a Full in 2 days back to back. I may have just lost my mind folks, but Were gonna give it all we got. So, from here on in, its back to putting the head down for the next 13 weeks and training. It's going to fly by and  I will be back to taper before we can think about it, but here goes nothing. 

 -John-

-IRC #2148-

Smokies Strong

I am back. As most of you all know, last week there wasn't a blog. That was never intentional. I was planning to write mid-week, but somethings happened that kinda took my focus off of my sport and frankly left me just flat exhausted and emotionally drained. So, today your going to get the story of what happened last week, and then I will also re-cap both my Thanksgiving day 10K, and then also this past weekends 5K. So, this post will be a bit longer than normal, but I hope you will stick with me throughout. 

Smokies Strong..... 

It's been no secret here the last few months, that where I live , it has been dry as a bone. We hadn't really seen much rain to amount to anything since about August. As a result, everything was brittle. There have been wildfires that have burnt up a lot of area, but nothing really severe. However, all of that changed Tuesday. Tuesday was any normal day. I had kept up with the news and knew there had been a fire started on the Chimney Tops Trail 2 in the smokies. I knew from the news that the wind was going to kick up as some storms approached. However, no one knew what would happen. I had gone out for a run Tuesday Evening. When I got home, word had started to spread that the Winds had significantly picked up. On the 11pm news, the fires had spread RAPIDLY in the smokies. were talking it looked like something out of a war zone. They had issued mandatory evacuations. It was VERY SERIOUS. I had also heard that places I had just ran an hour earlier near my home were burning. What had happened was that the wind had picked up so hard, that it had grabbed embers in the Smokies and thrown them EVERYWHERE. From where it was so dry, things just went up like nothing. Friends, I would post pictures, but honestly, they bother me. I am not normally bothered by stuff like this, but this got to me. Badly. I have friends who lost it all up there. I know other people who lost everything. So, after we realized just how bad this was, donations were needed. Volunteers were needed. I jumped into action. I started figuring out how to help. First thing I did was I volunteered for an hour one night before I worked out helping to load a tractor trailer with donations. I still felt like there was MORE that I could do. After talking to some friends, and getting the go-ahead, I started a collection for these fire victims. Literally, within 24-36 hours, my mind was blown. Between my running teammates, some friends I met while in network marketing, and also the "dumb little club" that I am apart of for running, the IRC, we were able to raise a significant amount of money that I can donate to them. Instantly I felt fulfilled. I knew I had done my part. But, lets make no bones about it, I was EXHAUSTED. Period. I had nothing left to give by Wednesday, but I kept pushing. Period. Until I collapsed Saturday afternoon. 

Thanksgiving Turkey Trot 10K: 

So, backing up to before all the fires, I had run a 10K on Thanksgiving. This was one I had waited for for a year. See, Last year, I made a fueling mistake mid race. I was well on the way to a PR, and then my stomach decided becuase of my mistake to revolt against me. It left me just shy of my PR that I once had in the bag. So for the whole year, I had looked forward to this event. 

I knew that it would be a tall task for me to run a PR, especially just shy of 3 weeks off of my Marathon in DC. I was on the edge of full recovery, but wasn't quite there. Coming out, I had a mission to control myself. To make the first mile my slowest. I had to game plan if I was gonna try to run a great race. So I decided, start way back at least 1 slot further in the corals then what I wanted. Deep deep breaths, and start off SLOW. So , once we loaded in , I was all business. 

I decided that right away, I wanted to basically run 10 second pickups the first mile. I would be happy with anything under a 14 min mile. So we launched. After the first mile, I had stuck to my plan and was happy. Right around a mid 13-14 min mile. The next mile I was like, ok, lets run 1 min intervals and walk 90 seconds. I did this, and it felt good. I was right at a 13. The next mile was coming back down a hill, so I was like ok , lets pull 2 min to 1 min intervals and roll. So I did that . I looked at the watch at the end of the first 5k. PR was not likely but the Idea was there. 

I guess I shouldn't have really done that, because I took off like a bat outta hell the next mile. I clocked a 12 something. Really probably should have ran the 3:1 interval I was comftorble with. I knew I had gone to hard that mile. Mile 5, I kinda ramped it up even further. I was looking to be into top speed by mile 5.5 . So, I did. Mile 6 was like a mid 12 mile. 

As I was running out of gas , mile 6.12 came up. I saw one of my friends from the area who yelled at me. I knew I had to finish. When I did , I was 3 min off my PR time, but I was in code red, the puke zone. I had left it all out there. I was very stinking happy. 

When I texted coach , she was very pleased. We had a good laugh about somethings. Also , we disscused how strong this was just barley 3 weeks off the MCM event. After our conversation, I spent the rest of my Thanksgiving recovering and enjoying my day. 

Training and all that fun stuff: 

So, make no bones about it, I was still on the path to 39.3 in 14 short weeks. So, in between volunteering and worrying about doing what I felt led to do after a horrible tragedy in our beautiful mountains, I had workouts to do. I was still committed to getting them in. Monday I had a short run. Tuesday was Chest and Arms. I was so happy to be lifting. I have missed a lot of lifting since the first go around, we had to get my endurance built and get a good running base. After Tuesday, when I woke up, I was so sore. Then, Wednesday, after volunteering with the fire relief donation collections, and doing my own collecting, I went for a short 45 min run . I took it to the gym as it was misting rain and it was slick. I had a great run. It was much needed. See, when  I was so focused on others, I forgot to care for myself, which left me emotionally and physically drained. I needed that escape, and the run provided that. Thursday, in some cruel joke from coach, was Chest and Back. My body was still hurting from Tuesday. Add in MORE lifting on chest, it just was incredibly painful. LOL! I am talking 8 lb weights felt like 20's. HAHA! But I got through it. Friday, I had a short recovery run of 30 min. I was watching H.S. football on TV, and the Nascar awards show, so i set up the treadmill and got it done. Saturday, I had 10 miles. But I also had a race. I had to have 10 total. Coach said do the 7 before , and then finish with the 5k to teach you closing power. Also, I should note, that during this week, I had been working with a sports nutritionist on our team to refine my food intake. I was anxious to get out and see how this was going to work out. So, Saturday was I was up at 4 , out by 530 , and on the roads. It took me about an hour and 15 to complete the 7. It was so nice. I felt really good . I came home, synced my watch, made the first log, threw some stuff in a bag, and headed up the road to the 5K. 

Iron Dog 5K: 

Once I got up to this 5K, it was chilly, but I was still pretty warm from my earlier run. This was a smaller 5K along the green-way, and unfortunatley.  it was not chip timed. However, i knew where the start and finish was, so I tripped my watch accoridingly. 

The first mile felt great. I started off a little too hot, even though I had done my normal routine. I wanted to try to run 33 min or better. Shortly after the first mile, I began to struggle. It became about the will to do this then. By mile 2, I knew I was empty and had to force myself to do it. Thank heavens for propper fueling that morning, becuase I have 0 doubts that that is what allowed me to survive this. I wound it up as hard as I could go that last mile. I finished in a respectable 37 min. Not too bad at all. Again, the look on my face said it all. I was in puke zone. Didn't puke, but felt like it. I was whipped. That was 10 miles on the day before 10 am.  Once I talked to coach, again we were both pleased. Nice and strong. Also, when I got home, it was probably the most consistent and steady 5k I have ran in a VERY LONG TIME. That made me happy. 

The rest of Saturday I lounged around, foam rolled, slept, ate , and watched a whole lotta football . 

So, really this week was a very long , trying week. Just glad to have gotten some rest and recovery the last 2 days. 

So, for this coming week, for yes, the 3rd straight week, I will be racing again , atmosphere permitting. I am supposed to be running a Santa Hustle Half in the mountains. But , with the damage from the fires, and all that going on, we are awating final word on the race. If for some reason they cancel it, I am moving it to a virtual and coming over to where my current PR Sets and trying to get this elusive 2:30 half I keep searching for. Regardless, I am not wasting a good taper this week. My workouts this week will be some taper intervals, and some good old fashioned iron moving. Saturday, before my race, I do have a massage scheduled. 

So in essence, there you have it. The last couple weeks have been just a bit crazy. But Thankfully I have survived. Brighter days are ahead for me as well as for the victims. One thing about us Vols, were resilliant. We will bounce back. And we will be back better than Ever. #smokiesstrong 

-John- 

-IRC #2148-

 Race Report

This Past week was 16 weeks out from NC and the 39.3 miles. This weeks work featured some fartlek runs, some yoga, and some strength training. Everything went good. The game plan this week was to finally get a 5k right. By getting it right I mean Negative Splits. I have a long history of starting out way to fast. So the plan was to start off SLOWLY and then come on as it went along. I wanted my fastest mile to be the last one. 

I got there early to warm up and stretch. I changed up my routine just a bit to better suit me for the cold weather.It was in the mid 40's , with the sun out. An absolutely IDEAL day for racing. 

We took off, and I made myself walk. I knew If I even started to run, I would blow it , so I left slowly. I did go ahead and get the legs loose that first mile. The first mile was done in about 14 min. Perfect. The second Mile I picked up the tempo quite a bit. Still not pushing. I could tell the legs were there and they were perfect. I nailed the second mile in about 12 min. After I crossed Mile 2, I turned it loose. I let it roll. As I was coming twoard the end, I knew I had it. I was re-passing people left and right that had passed me. What a satisfying moment that was. I crossed the line at 36 min or so with the last mile being a 10 something. I had FINALLY DONE IT CORRECTLY! I was fist pumping. 

I manged to message coach and we were both extremely happy.  It was a perfect day out and I couldn't have asked for any more. 

So , coming up this week , I have some yoga to do. Also, I am running some taper runs before a HUGE 10K Thanksgiving Morning. Additionally , I will have  a team challenge to complete and the Saturday Long run returns this week. Gotta admit, while its been nice the last couple weeks, i am ready for a good solid long run. So I am happy that is back. 

So , until Next week: 

From one "Idiot" to another: 

John

-IRC #2148-

NOW WHAT?!?

(Authors Note: If you missed my 2 part Re-Cap of my MCM, you can find those blog posts here : Part 1: http://krendurance.com/uncategorized/guest-blog-kr-endurance-athlete-john-rausins-marine-corp-marathon-race-recap-his-first-marathon/    Part 2: http://krendurance.com/uncategorized/guest-blog-kr-endurance-athlete-john-rausins-marine-corp-marathon-race-recap-part-2/)

So , I have received a lot of questions of NOW WHAT? LOL! Truth be told, I have know since about 10 weeks to go that there was more on the docket. LOL! But just decided to be cool and enjoy the journey. 

The last 2 weeks I have had recovery weeks. The first week I did ABSOLUTELY NOTHING! Except a world tour with my medal, sleeping with it every night (Not joking, at all) , and just spending time relaxing . Of course I did foam roll some, but not as much as I should have. I was recovering. LOL! I did manage to go out for a walk one day because I was just antsy, but that was it. 

Last week was full of yoga and recovery runs/walks. Coach got a good laugh at my hatred of the assigned yoga. i think i griped the WHOLE TIME! lol!

As to what is next... 

I am going to be running a 5k This Sunday, and a 10K Sunday. Then , in December, I am running a final Half Marathon. Each of these are just to enjoy the sport and have fun. 

In terms of a big picture goal, oh were already working on that. The countdown clock has started again. In March, I will be going to Biltmore. I will be running in the backyard to vineyard challenge. The challenge consists of BOTH a Half Marathon on Saturday, and A full Marathon on Sunday. So 39.6 miles in 48 hours. Tough? HELL YES! Doable, ABSOLUTLEY! Because I have THE GREATEST team, The Greatest COACH in the world, and a whole hell of a lot of support. 

So next week, you will get a 5k Report from this Saturday along with a little recap from this weeks workouts . 

So until Next week- 

From One "Idiot" to another

-John-

-IRC #2148