I have been bombarding you with information for weeks now. My own thoughts race when I get out there with you, and I'm manic with trying to impart everything I think you must know, while trying to keep it to something remotely digestible. You've all done really well sorting through and absorbing it, but here's some important bits that I see have somehow fallen through the cracks. These are things you must know:
You need the right shoes. You are repeating a motion thousands and thousands of times. The ideal cadence is 85-90 steps per minute. So, just running for 30 minutes requires upwards of 2,700 repetitions of the same motion, the same exertion of force, the same impact. The motion of running, whether your form is correct (accurate) or not, is extremely precise. A huge percentage of people overpronate or supinate, and hopefully, they get shoes that correct for that.
Over time (200-300 miles), the foam cushioning in your shoes breaks down, and they lose their ability to correct things. Angles change, and suddenly, your muscles and joints are moving in ways they're not used to, or in ways they just shouldn't. What happens? Things start hurting. Ask Eve. Ask, I think, Phillip, and Christine.
Worse, I've seen people show up in shoes that were never meant for running. Things happen, we forget our gear. But you are now runners. You have taken it on, all of it. So now, one of your fundamental jobs is to have your stuff together. You run even three miles in the wrong shoes, and you're asking for an injury. You run in shoes with cushioning that's shot, it's the same thing.
I'm not getting on anyone, here - it's something you have to learn, and there's the financial aspect, as well, and I understand that - I'm 220 pounds, with a pretty active stride. My shoes are toast at around 200 miles. Both pair I run in right now have well over 250 miles each. I'll be buying some soon, but I have to weigh some other priorities against how badly they're impacting my health and running.
The bottom line is, make sure you have the right shoes, or you'll pay a price.
You have to get the mileage in. The schedules I'm drawing up are not minimums, but they're not maxed-out mileages, either. This is a commitment. You have to get the mileage in. Some weeks, you won't. We're all adults, we all have lives. OK, you're all adults, you all have lives. I live mainly to tell you things like: get the miles in, if you want to have a shot at meeting your goal.
You have to run long and slow, and you have to run short and hard. You've got to run slow on your long runs and your solo runs. Drop all the macho b.s. and the desire for speed - running at too high a pace is a path of diminishing returns for all your effort. Similarly, you need to build strength and a different variety of conditioning, and that's what all the hillwork and speedwork of our weekday group "quality" workouts are for. When people come to the workouts, they work hard. And everyone that's missed has had reasonable excuses for missing. It's week three. We have about twenty weeks left. Keep trying to make all your runs. Try harder. You've put your money and time and effort and determination and hopes into this. Don't short yourself by missing workouts if you absolutely can't help it. If you have to miss one, let me know, and let's try to make it up.
Strides. Several people will think I'm directing this solely at them. That's because multiple people have asked me what strides are. Warning: I'm about to be a little snappish... Strides are the last drill we run on track days, the drills I call "strides", the "strides" that I've said are important to learn because sometimes the schedule will say four miles plus "strides". Often, people are chatting when I say this, and I have a vision of the future I will share with those people, in which they will ask me how they're suppose to do "strides" when they have no way of knowing what they are, and in which I will respond in the rude and condescending (but hopefully disarmingly funny) fashion that I'm responding in now.
Strides are the drill where we start off by leaning into the first step, then begin running at a moderate cadence, slowly building our footspeed until we're at 80-85% of our max speed, but running very relaxed, focusing instead on the fast "turnover" of our legs to get us to speed, rather than the lengthening of our stride or the overinvolvement of our muscles to push us down the track. We do these for about 100 meters, or a city block, or a similar distance, regressively decelerating at the end just as we progressively accelerated at the beginning.
Running strides works a little speedwork, and just some variation, into a long, slow run. The focus is on footspeed and a relaxed form, but injecting speedwork into a long, slow run also helps with the burning of fat, which I know a lot of us are interested in.
You guys are all doing a tremendous job. And, I do know that you all listen to me. And yes, it's 2:30a.m., I'm tired, I've had a few beers, and as mentioned, I'm a little snappish. Actually, I decided to write this now for those very reasons, because this is the time for me to be the hard-ass coach, and not your "aw shucks, that's OK, just jog for a few minutes in those deck shoes" buddy.
Oh, and another "must" - you must get enough sleep. You are demanding a lot of your body if you're running the mileage that I'm asking of you. Your body needs sleep. That said, I am off to bed... See you Saturday!
14 comments:
You're ripping off other people's workouts, other people's speeches, and other people's deeds. Do you have no shame? How can you post workouts that have been written by other people? You haven't done the work, but you're trying to reap all the rewards. I have no respect for you, whatsoever, and this will eventually come back to you. Your group, your workouts, even the jokes on your blog, are all STOLEN. You're nothing but a thief.
CC,
You are CRAZY. Seriously, go see a psychiatrist. I can recommend one.
Pretty bold words from someone who will make accusations, but not identify themselves. But I'm going to leave this up here for all to see. Maybe I'll even move it to a more prominent position.
I knew this would happen at some point, given the behavior of some people from the group that I was last with.
Let's get some background. I was a good coach with Rogue. I believe that. And yes, I took it personally, and yes, I got something out of it. I got everything out of it. It kept me going and meant something to me when little else really did.
I made a mistake at some point, then compounded it by talking to the wrong person about it. I've come clean about the nature of those mistakes to anyone that feels they need to know. I'll continue to do that.
The coaching, though, got taken from me. Rogue even stepped in to prevent me from coaching a group of cancer patients and survivors for a separate organization.
My runners, that had become friends, kept me running. I didn't solicit them, and in fact, they will all tell you I encouraged them to continue with Rogue. They made their own choices. They had the decency to listen to what happened, look me in the eye and say, "yeah, you did something wrong, but it was none of their business, and it's not who you are."
Some of those runners brought their friends out to run. The group grew. In July, I emailed two of the leaders of Rogue, and asked if they were ready to talk, as they had both indicated they would want to do. They never responded. So, I moved ahead, and I did, with lots of mixed emotions, what others, even plenty of people and coaches in Rogue, encouraged me to do - coach.
So, tell me how I stole this group of people. Or, any of you in the group, please feel free to post the story of how I wooed you away, or abducted you in the night. Except for one person, they can probably actually tell you how I encouraged them to investigate the other groups, and how I told them what I could and could not offer them.
Stealing a program is the allegation that bothers me the most. From the beginning, I've been driven by the impulse to be different, just for the sake of being different. I'm not going to do that to the detriment of my runners, though.
Trends come and go, but essentially, training beginners to run a full or half marathon is a careful and fairly logical process. Other groups and published programs run for 24 weeks or so of training. There are 16 week programs like the ones in Austin Runner right now, and some of the wacky "Run A Marathon In Eight Weeks!" headlines in Runners World. I think that could work for a lot of runners. For myself, I'm trying my own program of a bit higher mileage.
But I need to think about what's best for the runners I have. I wouldn't try to coach any advanced runners - I'd send them to Mac Allen, and I have made that suggestion to some people.
So, our program is based on the same fundamental ideas as Rogue's, and a number of other groups here. 20-something weeks. Cycles of increasing mileage and periods of rest.
I also have done a lot differently, but I wouldn't claim to have reinvented the wheel. We're going to incorporate some core-strengthening calisthenics into our quality workouts, mainly because one of our runners, a Rogue marathoner expat at that, pushed me to do it (which I appreciate), but also because I've always seen Gilbert doing that with his groups. I talked to one of his coaches about what they do, making clear that I wanted us to do some of it. I did not have him at gunpoint, and he was really welcoming and helpful for someone being robbed.
Just for grins, I suggest you take a calendar and design a program around the holidays and races, and in such a way that you can start half marathoners and marathoners together on Saturday mornings. There turn out to not be so many options as you think.
Still, of everything you have to say, this is the thing that I will let change the way I do things. I will be working even harder to differentiate our programs.
As I've told everyone, the posted calendar is going to be in a constant process of building and tweaking. I'm still looking at other published programs, trying to find different things that might work, and I'm sorry, but I still have the emotional need to make the training different, most particularly from Rogue's.
That said, I've said all along that there are a couple of Rogue routes I would use - the Marshes, and Big Fire.
The Marshes are not based on rocket science or a revolutionary process. They're short hill repeats run in a neighborhood where the streets are ideal for the purpose. Despite their desire to claim some sort of proprietary right to the Marshes, an idea I even tried to support back when I was drinking the Kool-Ade, people have been running up and down the hills on those public streets for years, and will continue to do so when Rogue and I are long gone.
Still, I've tried to find different locations to do a similar workout, solely to be different. I ended up with a great run, the Clarksville Wander. The topography's different, so the workout is different. But I'm still looking for another good hill workout area.
The other route I still want to run is Big Fire. Big Fire, as you probably know, got its name from UT runners, not Rogue. Gilbert's Gazelles and a number of other groups run that route. For me, it's always been sentimental, because it was my first eight mile run, and I think eight is a landmark distance.
I also love the Run From Hell, because I grew up in that neighborhood, and it goes to some of the highest points available around here. But I have alternative routes for that.
Everything else we run are routes I've plotted myself, but they are mostly routes run by every runner in Austin, and chunks of the marathon route. Sorry, Rogue did not invent and trademark running on Enfield. Actually, plotting courses has been tremendously fun. People at work see me with Gmaps open and must just think I'm perpetually lost.
So, you clearly have no idea what work I've done, cc, and continue to do. That's understandable, I don't fault you for making the assumptions you have. I do fault you for being so eager to make them in the first place, with nothing to actually back them up, and again, without the courage and conviction (certainly not what the "cc" is for) to make a stand and have your name attached to it.
Let's see, what else... I'm a thief for quoting people and crediting the originator? I am not so arrogant to think that what I have to say is more important than all the wisdom that has come before us. What about a certain other group appropriating the image of Pre or Ann Richards for some admittedly cool shirts?
Is there some speech you think I've ripped off? Please show me and everyone what you're talking about. Let's deal in the truth and the facts.
Jokes... Unless I want people to guess the movie or show, I'll credit jokes that I'm aware came from someone else. Please, point out what I've missed. Really.
And finally, stealing the deeds of others. Sounds good, but exactly what does that mean, unless it's just a restatement of the other accusations?
Shame... Yeah, I have plenty of shame. I don't let go of things well, particularly my own mistakes. It drives me to do better, as a coach and as a person, because this has all taught me that how I treat others is the one thing I have absolute control over, and absolute responsibility for. Everything I do is penance, of a sort.
I have plenty of anger, too. It drives me to run better, and not give up, and it drives me to make this group a success on its own merits and methods, and on my own work. This group will be known by its successes, but also by the character of the people in it. My hope is that this group will fulfill the promises of values that other groups and other people fell short of.
I have plenty of hurt, as well. RunTex allows me, like any other group, to fill up with water and ice at the Lake Austin store. When I'm there, I see people I coached before, some that do and some that don't know what happened. I see the other coaches, some of whom know what happened, and still welcome me. I see the coaches that didn't treat me so well. Every Tuesday and Wednesday, I fill the water jugs, and everything in me twists, and I feel sick and empty. But then I go to meet my group, and things are good again.
But at the end of the day, all that matters is that I have plenty of belief in what running is really about, and I have a lot of care for and pride in my runners. yeah, "my runners". If you want to accuse me of stealing, accuse me of stealing their good company and stealing some pride and joy in their willingness to listen and train and run hard.
So, there you go. People wanted me to delete what you had to say. We're not going to do things like that. That's for certain governments, cable news outlets (OK, you all knew that comment would be made at some point), and other people to do.
If anyone from Team Spiridon, or elsewhere, wants more information, I'll give it to you. And if you decide there's any truth to what "cc" has to say, then I'll give you your money back, and hell, if I can afford it, I'll give you enough extra for you to go train with Rogue.
So, "cc", you and anyone else can say what they want. I really don't care so much anymore. I have good and true people on this path with me, and they're all that matter. If you'd like "cc" to stand for "constructive criticism", provide some, and I'll gladly listen.
I met Rob through work and neither my husband nor I had any idea that he was ever involved with Rogue when we started running with Team Spiridon. Nor did we have some misguided belief that every piece of coaching advice was divinely inspired. If you have some problem with Rob, be man or woman enough to get in touch with him directly. Keep your negative energy away from our group.
I'll respond to this thread by saying I absolutely love Rogue and I am sure I will one day take another Rogue class. I wanted to join Rob's group to try something different and to experience a small "start up" -- there is room for many running groups in Austin of different stripes and shades and all the running groups should support each other, rather than bicker, right? Anyway, at this point in my life, the Spiridon stripe seemed to fit, so I figured why not? And you know what, after having taken several Rogue classes over a couple of years, I have never heard the pre-run drills better explained or displayed than Rob did in our first Spiridon quality work out. Not just the how, but the "why" behind each drill. I was amazed at how much I learned. Not to knock my Rogue coaches, who were all awesome and have a special place in my heart, but just to point out that we all have something unique to offer and maybe we should all cherish that uniqueness rather than trying to drag it down? I say, keep it up Rob you are doing great.
Have a great day cc and happy trails to you. Thanks for giving me the opportunity to say something I have been thinking about.
And right on Rob for adding the core mini workout into our practices! I will be there ten minutes early on Saturday morning for the first mini core corps!
Phillip
ROGUE MISSION STATEMENT(COPIED BY ME WITHOUT PERMISSION FROM ROGUE'S WEB SITE): To create an authentic community of athletes discovering running a path to physical, mental & spiritual potential.
cc I think you have lost serious sight of this. And your ugliness and negativity will come back to you, hell it is already there.
I was not stolen from anyone as I belong to no one. I had never even heard of any other running groups.
I am here of my own free will and I will stay here because Rob is creating an authentic community of athletes discovering running a path to physical, mental & spiritual potential.
And he is doing it in a positive, uplifting, inspiring way and I suggest you try and "steal" that type of energy from him. The true measure of a man is is he willing to make mistakes and is he willing to learn and grow from them. And as far as I am concerned I would rather train with someone like Rob than be around someone like you. So please keep your negativity out of our space.
dude, cc sounds like a total dickhead.
i read the post but all i heard was "waaaaah! blah blah blah, i want my mommy." what a vagina.
Can we dicuss the really important stuff now, like the vote for the color of the water-ade mixture on Saturday's run. I say, Go Blue! Reasons to vote for Blue:
1. This is Travis County, not Williamson County.
2. How often do you get to consume something blue? Hardly ever. Can you same the same for orange, red and yellow things?
3. Deep Blue will be a nod to our first race sponsor, IBM, and the newest member of our group, HAL, who is a bit slow, though. He talks a lot too.
4. Do you really want to risk drinking yellow water?
5. Only communists drink red water.
6. Katherine Harris drinks orange water.
7. The pope drinks blue powerade.
8. What other color is a kind of music?
9. I don't see any "Red Man Group" dancing in tights in theatres.
10. In German, "I am blue" means "I am drunk." Need I say more?
Phillip, That's quite a persuasive arguement that you present! I am impressed enough to be tempted to change my vote. But before I do, I have to know: where do you stand on the purple tongue issue?
Yes! Blue is now TIED for the lead!!! We NEED the votes of all Blue Nation.
Purple Tongues ROCK!!
As Kennedy Said: Do not ask what Blue can do for you, ask what you can do for Blue.
As Reagan said: Mr. Gorbachev, tear down that Blue Wall.
As Bush Sr said:
As Bush Jr said: What is more symbiotic of childhood than Purple Tongues!
CC,
Have you managed to make it through life without someone informing you that bitterness is a poison that you feed to yourself? What ever issues you may have with Rob, addressing them in this format with your the rather inflammatory comments, do you think you are going to impress us, or sway us to your side? What were you hoping to accomplish other than a slightly more wordy version of grade-school name calling? This type of behavior does not really speak well of your own character. However, we all make mistakes, and I take your comment to be a perfect example of such. In your haste and obvious emotional unbalance, you may have missed the fact that this is a community that we have here, and you have, by your actions, shown all of us disrespect. We don't even know you ... and yet you feel free to vent your personal vitriol on us in this childish way? I suggest that you take whatever pain and angst that you're feeling home and process it behind closed doors where you will not embarrass yourself or needlessly offend others. Your behavior shows neither respect for others nor respect for yourself. Your manners are sorely lacking.
A few quotes for you to think on, since you obviously have plenty of time and inclination to ponder over the words and deeds of others:
"Respect for ourselves guides our morals; respect for others guides our manners." - Laurence Sterne
"If in the process of winning you have lost the respect of your competitors you have won nothing" -Paul Elvstrom
An apology for your behavior would be a step in the right direction if you wish to have anyone here respect you... if don't show yourself capable of showing basic respect for other human beings, why would they bother listen to anything you have to say?
I hope you learn something from this exchange. We all make mistakes - what's important is that we own them and learn from them.
Thanks Stacy, and to everyone, for your support. I like that as much as you're supporting me, you have all focused on supporting the values that are important to us.
All the comments touched me, one comment made something weird and watery happen with my eye-holes, and Mandy's comment really almost made salad shoot out of my nose.
Now let's lay it to rest.
CC, let me just say that you've taken a bit of a beating here, but I will take some of what you say to heart - like I said earlier, I will do everything possible to continue to differentiate and evolve my programs, partially to satisfy my ego's need to be distinct from Rogue, but primarily insofar as it is in the best interest of the runners. Thank you for that.
And, I'll tell you the same thing I told you, I mean, Rogue: I'm always ready to talk. I even hope for a future where we're partners in Austin's running community, because we have different niches that we can best fill.
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