Recovery Lessons: Eating

An often overlooked process in running is recovery and an often overlooked part of recovery is eating.  Eating is important after running and even more so after a harder workout or a race.  Now, I am no scientist, not even a Biology or Chemistry major, but I can offer a few simple insights into proper recovery.  A key word in refueling is glycogen.  Glycogen is the primary way that your body stores Carbohydrates.  Glycogen is processed more than 3x faster in a time period know as the "refueling window".  This "window" is open for a short period of time after a run.  The time period had been debated over for years and is said to be between 15 minutes and 1 hour.  Something that is not debated on is that it is very important to eat sometime during that time.  Now, that time starts when you stop running.  Not when you stop doing your core workout or when you stop stretching or whatever your post run routine is.  I know that for myself and most others on my team that we spend more than 1 hour post run doing something other than eating.  Everyday I bring something to eat.  I recommend a decent sized snack of at least 200 calories.  I usually try to follow the 4:1 Carb to Protein ratio but I don't dwell on it too much.  If I can have a cold glass of chocolate milk that is ideal.  Other times I will have a Clif Bar, PB+J, Trail Mix, or anything like that.  Even simple sports drinks like Powerade and Gatorade can help refuel your glycogen stores.  I also like to consume a decent amount of water with whatever I eat.  This helps both with hydration and with digesting the food you consume and turning it into glycogen.  Many people say you need protein immediately after a workout but I just try to get some in during my next larger meal, especially on harder effort days.

This Day In Track History

I am a history buff and track fan.  In order to educate not only myself, but all my readers as well, I have decided to have "This Day in Track History" posts when something significant happened in the world of running.  It will probably happen pretty often.  Today, February 6th, is the 14 year anniversary of Daniel Komen's World Record in the indoor 3000m at 7:24.90.  Many a legend has attempted to break this record including Haile G, Bekele, and El G and all have failed.  I hope to do a feature on the burst of world record performances that Daniel racked up in a short period of time.  As impressive as it is to have run 1 Mile under 4 minutes, Komen has run 2 miles under 4 minutes back to back.

Jacks Women's Recruits

Early signing day for Track and Field/Cross Country was Wednesday February 3rd.  So far the Lady Jacks have signed 4 women and are in the process of signing many more.  Here are some stats of the incoming women:

Samantha Anderson, Prior Lake, MN- Samantha is a distance/mid-distance runner with PRs of 2:19 for 800m,  5:19 for 1600m, 11:48 for 3200m, and 14:57 for 4km cross country.

Kristin Anderson, Prior Lake, MN- Kristin is a distance runner with PRs of 5:12 for 1600m, 11:30 for 3200m, and 15:30 for 4km cross country.

In case you were wondering, the Andersons are twins.

Celeste Borchardt, Belle Plaine, MN- Celeste is a long jumper and sprinter with PRs of 13.0 seconds in the 100m, 26.77 seconds in the 200,. and 17'6.25" in the long jump.

Jenna Grossenburg, Yankton, SD- Jenna is a long distance and cross country runner.  Jenna finished 3rd in the 3200m with a time of 11:21 and 8th in the 1600 with a time of 5:17.  She also finished 4th in the State Cross Country meet with a 4k time of 14:37.

Andersons, Front Left on Signing Day

Super Bowl Commercials- Skechers GoRun

My favorite Super Bowl commercial was definitely Skechers.  I don't know about you but I was definitely inspired by the chunky little pug overcoming the odds by taking out the greyhounds in the homestretch.  The commercial definitely made me want to buy some Skechers GoRuns as well.  Ok, maybe neither of those statements is true but I have wanted to try some Skechers GoRuns for awhile and I was just generally surprised to see a Skechers commercial on during the Super Bowl.  I was almost as surprised as when Meb Keflizighi, former NYC champion and 2012 Olympic Trials Champ, signed an endorsement deal with Skechers and actually wore the shoes to two PRs and an upset Trials victory.

I have had many people ask me what I think of Skechers as a running shoe maker.  My answer usually is that I would like to try a pair of GoRuns- if they were free.  And that I probably wouldn't wear anything else that they currently have out.  The GoRuns have taken a different approach to the whole minimalist battle among shoe makers today.  It is said to "guide body to efficient mid-foot strike".  I'm not really sure how it does that.  Is that why the shoe looks like it doesn't have much heel?  Giving it an almost Shape-Up like look.

I'm sure the shoe is comfortable and it sure is light at 6.9 seconds.  And guess what, I'm going to buy some, if they cost me like 30 dollars or less.  And I'm going to give them a serious try.  Or maybe I'll just apply to be a Skechers wear tester for the GoRun 2.  We'll see.

Other thoughts on the topic: I think it's really funny that they didn't use Meb in the commercial at all- but how many everyday Americans know who he is?  Less than %1 most likely.

-Running back Danny Woodhead is sponsored by Skechers as well.

-I guesstimated that it cost Skechers the profits of about 100,000 pairs of GoRuns to play that commercial.

Commercial Here

Success at Nebraska

Day 2 of the Husker Invite saw much success for the Jackrabbits.  Here are some highlights:

1. Lora Shearer setting a school record in the 60m Hurdles with a time of 8.69 seconds.  She won the consolation heat and beat most of the finals heat as well.  The finals heat included Alexa Duling of USD and Deborah John of NDSU, Lora's main competition for the Summit League.  The race was followed up by typical Shearer celebration as usual after a good performance.

2. The women's Mile saw Erin Hargens and Danielle McCann unveil the new Jackrabbit uniforms and set Personal Bests in the process.  Erin ran 5:05 and Danielle ran 5:09.

3. The Men's 3k saw two Jacks run well in very different heats.  Greg Vollmer made a big move in the unseeded section and ended up with a time of 8:33.  Trent Lusignan basically ran a time-trial in the Special heat and ran 8:31.  Both of those times rank just outside the top-10 in the Summit League.  In my opinion, the Men's 3k is the hardest event to finish in the top 8 in the Summit League.

4. The 4x4s!  A good 4x4 race may be the best race in track.  Especially on an indoor track.  It is full of drama and usually has the attention of all the fans as it is the last race of the day.  Our 4x4s had their first good meet of the year.  The men ran 3:17, the second fastest time in school history.  They also ran a faster time than USD and NDSU in the fast heat.

5. Jake Schneller's 800m race was nearly a school record.  Jake ran 1:51.58 and coach Rod DeHaven's school record is 1:51.31.  In the process he defeated rivals Travis Fitzke of NDSU and Casey Shade of USD.

Next up, the Iowa State Classic.  Friday February 10th and 11th.  This meet is usually the most competitive meet the Jacks attend all year and as a result produces many of the best times of the year.  Go Big! Go Blue! Go Jacks!  Thanks for reading and don't forget to support my blog by clicking an ad!

Day 2 Results

Day 1 at Husker Invite

The Jacks had some bright spots on day one of the Frank Sevigne Husker Invite.  Chris Curry ran Personal Bests in the 60 at 7.13 and the 200 at 22.35.  Gina Fritz nearly performed the same feat, missing her 60 PR by one-hundreth.  She ran a big PR in the 200 with a 25.68.  I ran ok in the 5k, it could have been much better.  Tomorrow's action is going to be very exciting.

Matchups I am looking forward to:
Mike Krsnak vs Alex Muntefering in the Mile
SDSU Alum Ben Jasinski in the TJ
Ben in the HJ against Jared Vlastuin
Mary Wirth against NDSU's Toni Tollefson in the HJ
Alec Espeland, NDSU vs Casey Shade, USD, vs Jake Schneller vs Travis Fitzke, NDSU and 6 other great runners including Pro Christian Smith
Emma Ladwig (Erickson) of USD vs Brittany Schanandore (Gigstead) of NDSU
The Whole Special 3k
Oral Roberts in the Special 4x4

Day 1 Results

Day 2 Heat Sheets

Live Results

Jacks at USD and Nebraska.

The Jackrabbit Track and Field teams have a big weekend.  They competed at the USD Bill Hillenbrand Invitational on Thursday and will compete at the Frank Sevigne Husker Invitational on Friday and Saturday.

At USD the women were led by an impressive double by Laura Lawton in the Mile and 800m runs with 5:14 and 2:26. Leah Bolon also ran well in her first shot at the 3k distance with a time of 10:48.  Brooke garner topped the field as usual by over a meter with a throw of 17.28m in the weight throw.

The Men were led by Calvin Cammack's 2nd place finish in the Pole Vault.  He only lost to Derek Miles, USD's Nike sponsored coach.  Ryan Ackman repeated Brooke's achievement by winning the Men's weight throw.  Brandon Priebe has been consistent in the 60m hurdles all year and that continued at USD, winning by three tenths of a second.  Mike Bredeson set a personal-best in the event by .01s.

USD Results

Summit League Performance List

The Jacks are also set to compete at the Frank Sevigne Husker Inviational today and tomorrow in Lincoln, Nebraska.

Here are the Jacks competing:
Brandon Priebe, Lora Shearer- 60m Hurdles
Chris Curry, Megan Bren, Ashley Odegaard, Gina Fritz- 60
Kyle Schmidt, Greg Beesley- 5k
Jared Foote, Evan Bunkers, Brandon Priebe, Justin Carson, Jessica McDonald, Ashley Gruenwald- 400
Chris Curry, Jared Foote, Megan Bren, Ashley Odegaard, Gina Fritz- 200
Ryan Ackman, Jake Brinkman, Brooke Garner- Weight Throw
Calvin Cammack- Pole Vault
Lora Shearer, Ashley Odegaard, Jared Vlastuin- Long Jump
Erin Hargens, Danielle McCann, Mike Krsnak, Dom Thielen- Mile
Greg Vollmer, Trent Lusignan- 3k
Men's + Women's 4x4
Brooke Garner, McKenzie Johnson- Shot Put
Mary Wirth, Kali Olson, Lora Shearer, Jared Vlastuin- High Jump
Jake Schneller- 800

There should be many opportunities for school records at Nebraska's fine facilities.  Watch out for possible records in the Men's Mile, Men's 800, Men's Long Jump, and both High Jumps.

Go Big! Go Blue! Go Jacks!

Today's Heat Sheets

Saturday's Heat Sheets

Schedule

It's Friday, Friday!

This weekend, tomorrow actually, I will be running my first 5k of the year.  It is an event that both excites and scares me a little bit.  This year, I am leaning more towards the excites part.  Two years ago, in Missouri, I ran a PR of 15:09 in this event outdoors.  My indoor best is earlier in that same year of 15:20.  This year, I am going to break 15 minutes.  Physically, I can do it no problem.  It is the mental part that usually hinders me.  I have been doing great in workouts and have healed up from my ailments of last week.  It is just so easy to lose focus and run a few 37s instead of the prescribed 36 seconds per lap that it takes to run 15:00.  My plan is the same as usual, start out at a pace that may seem and feel slow but is really just about right.  After that I continue to move through the pack, passing confidently but not too quickly.  The race is 25 laps after all.  I will move up until I find a place that is fast yet comfortable and where I know the pace isn't too slow to get me to 15-flat.  I will sit there until the time comes.  That time is when I sense the finish line.  If I get to that point on pace there is nothing stopping me from my goal.  I am like most people and I can start and finish a race.  The hard part is the middle.  Especially that infamous third-quarter.  But I am going to push through it and continue to run 36s.  The best part of all, is that I am going to be doing this with my teammate, Gregory Beesley!

Look at those Beards!

Bring Back the Mile!

Recently there has been a campaign among collegiate track coaches to "Bring Back the Mile".  These coaches want American High Schoolers to run the Mile instead of the 1600, it's only 9 meters different.  And if they're doing that, they might was well run the two-mile instead of the 3200 meters.  The coaches also want the NCAA runners to run the mile instead of the 1500 during the outdoor season.  Their main reason is that they want an increased exposure for the sport of track and field among the American public.  What sounds better to you, a 4:00 mile or its approximate equivalent, a 3:43 1500?  The mile is steeped in American tradition and the 1500, well, who wants to run 3 and 3/4 laps.  4 whole laps is way cooler.  Anyway, I just wanted you to know that I support the "Bring Back the Mile" movement and so should you.  Thanks for reading and clicking!

Jackrabbits Sign Great Class

The South Dakota State Jackrabbits announce their 2012 Cross Country recruiting class.  These boys signed on National Signing Day, February, 1st.  More will sign as they make their decisions in the next couple of weeks.  It's another great day to be a Jackrabbit!

Stephen Bruha- Prior Lake, MN- Stephen is a mid-distance specialist who placed 5th at the 2011 Minnesota State Meet in the 800.  He also led his team to a 7:57 4x800 and carried 1600 PRs of 4:25 and routinely split sub 50 in the 4x400.


Kipp Kinsley- Yankton, SD- Kipp is a longer distance oriented runner.  He holds 4th place finishes in state cross country and the 3200m.  Kipp also ran 4:28 in the 1600m to place 10th.



Jensen Orlow- Holy Family Catholic, Victoria, MN- Jensen was All-State in track his Junior year with a 7th place finish in the 3200m.  He was also the Section 2AA champion in cross country, running under 16 minutes for 5k.  His track PRs are 4:26 for 1600m and 9:34 for 3200m.


Joel Reichow- White Bear Lake, MN- Joel is a two time All-State cross country runner from White Bear Lake, Minnesota with a high finish of 9th place in 2010.



Dylan Slaba- Sioux Falls Roosevelt, MN- Dylan narrowly edged Kipp to place 8th at the state meet in the 1600 with a time of 4:27. Dylan was also on the runner-up 4x800m relay team.  In the fall, Dylan placed 8th in Cross Country.



Grant VanKeulen- Marshall, MN- Grant is a talented all around runner.  His main event in track is the 800 in which he holds a PR of 1:58.  Grant is also a successful cross country runner, qualifying for the state meet 3 times.




Phillip LaVallee- Monticello, MN- Phillip is a solid all around performer with personal bests of 1:58.05, 4:32 and 9:47.  Phillip was also the top finisher of the Jacks recruits at the MN State Meet earning an All-State award with a 16th place finish and a time of 16:06 for 5k.

LaVallee at center

Austin Hamm- Bloomfield, NE- Austin ran 16:27 at his state meet to win by nearly 20 seconds.  He also won the 3200 meters last spring with a time of 9:57 and finished 3rd in the 1600 with a time of 4:37.

Connor Branick- Sioux Falls O'Gorman- Connor was 11th at the state cross country meet last fall with a time of 16:28.

Patriots vs. Giants... In Cross Country!

It is Super Bowl week and I have decided to make my prediction based on Cross Country running.  I am only going to grade each time by position and then give them an overall team score.  Since these guys all play football and don't run Cross Country this is all very objective and meant to be slightly humorous.  However, if you disagree with my analysis I encourage you to comment.  Enjoy and thanks for reading!

Quarterbacks: The Pats have the edge in this one.  Although both quarterbacks are rather large men at 6'4" and around 225 lbs I just don't think Eli has what it takes to be a runner.  Similar to his older brother Peyton.  I think that Tom also is more competitive and would put more effort in even if it were something trivial to them like running cross country.


Running Backs: I think this one also goes to the Patriots.  Both teams have bruisers for running backs but the patriots seem to be less so.  Giants RB Brandon Jacobs is listed at 264.  That's huge!



Receivers: The Patriots also get the nod in the recievers category.  Wes Welker and Deion Branch would take down Victor Cruz and Hakeem Nicks.  They are lighter which is huge in the world of running.



Kickers: Lawrence Tynes of the Giants would beat Gostkowski.  He is lighter and has been clutch in the playoffs so far.  Coming up big matters in all sports, not just Football.



Defensive Backs: The Giants D-Backs never have long returns after interceptions.  The Pats are better at returning so they will get the W in this category.



Total Scores
1. Patriots QB
2. Giants QB
3. Patriots RB
4. Giants RB
5. Patriots WR
6. Giants WR
7. Giants K
8. Patriots K
9. Patriots DB
10. Giants DB

Overall Team Scores
1. Patriots 22
2. Giants 29

Now, being a good cross country running team isn't going to translate into being a good football team.  Therefore, I change my official predictions to the Giants winning 28 to 21.  I know the above score said 22 to 29 but those scores never happen in football.  Thanks for reading!

National Signing Day

Today is the day when all of the high school athletes around the nation hold mini-press conferences in their school libraries to announce where they are going to school.  They will unveil a cap or sweatshirt of their school of choice, some keep it a secret and some have known for months where they will be going.  All the parents are crying tears of joy and the high school coaches are proud yet sad that they have to lose another track athlete.  Anyway, the Jackrabbits will be signing their biggest, and best class in recent history.  It will be possibly even bigger and better than my class- the high school graduating class of 2008.  We had 7 cross country guys- Brad Anderson, Mike Krsnak, Eddie Stenger, Ronnie Kyllo, Lars Mattison, Greg Beesley, and myself.  Later, Dom Thielen as added to that mix as well.  We also added a great recruiting class on the track side as well.  Multiple conference champion Jared Vlastuin, Mike Bredeson, Javelin star, Arran Davis and our 400 stable of Luke Leischner, Jared Foote, Evan Bunkers, and Dustin Gibbons.  SDSU's signing class this year is going to be very good.  I won't give any more details until after it's all official but it is going to be another special era of SDSU Cross and Track!