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ECU Track Meet - April 1st

3/21/2023

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ECU will be hosting the Bill Carson Track & Field Invitational on March 31st (throws) & April 1st (running and jumps), 2023. Several top schools will be competing! Coach Choo Track Club is recruiting volunteers for the Saturday portion of the meet. We need 20-30 individuals to assist the USATF officials with a number of different aspects of the meet. Volunteers are needed to check in athletes and officials, assist announcers, rake pits, move hurdles, shuttle athletes on to the track, count laps and a variety of other jobs. We will provide a free meet T-shirt for those volunteering at least 3 hours!

-- Meet Schedule
(this is the 2022 schedule, 2023 will follow similar timeline)
- Click here to volunteer!

(Deadline is Wednesday Mar. 29)
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Bo Run 2022

9/22/2022

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Bo Run 2022 is scheduled for Sept 24, at Boyd Lee Park
Registration info is available at NC.Milesplit.com
Results
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How can I get faster?

2/1/2021

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I am always getting asked the question "How can I get faster".  It's usually asked from the context of a runner looking to improve their 5k times.  When asked, my first response is to geek out with training theory and other scientific sounding stuff about mitochondrial development, lactate threshold, blah, blah, blah.  But runners are usually looking for a just a few quick tips that they can remember with having to read a book! 

So, sparing you the scientific mumbo-jumbo, here a few simple adjustments to your weekly routine that can make you a faster runner.
  1. Slow Down!  What?  That sounds crazy!  Research has shown that if 80-85% of your training is done at a conversational pace you will see gains in your fitness.  Slowing down allows to you to run for a longer period of time, which will improve your fitness level.  Running slower also reduces the risk of running related injury.
  2. Increase your total mileage.  For all the types of training you can do, increasing your total running mileage is by far the most proven method for improving fitness and getting faster.  20 miles will benefit you more than 10 miles. 40 miles will benefit you more than 30 miles, pretty simple concept. Once again, most of this mileage needs to be done at a conversational pace.  RULE OF THUMB - Never increase mileage by more than 10% a week/month
  3. Run more often.  Runners who train consistently tend to increase their fitness at a greater rate than those who train sporadically, so running everyday has benefits.  Don’t train hard everyday, as mentioned before slow running has benefits, so turn those days off into short easy run days. I have days where I get out the door for an easy 10 minutes or a mile around the block.
  4. Run less, take a break.  Wait a minute, you just said run more, run everyday??? Every 2-3 weeks you should take a few chill days, back your mileage off,  even take a couple of days off to let your body rest & catch up, then resume your normal training
  5. Do a long run every 1-2 weeks.  The term long run is relative to whatever you are used to doing.  If you run 3 miles everyday, take one day a week to stretch your run to 3.5 or 4 miles (or add 5-10 minutes to the length of time). eventually you want to build up to 1-1.5 hours of non-stop easy-running, once every couple of weeks. 
  6. Add variety to your runs.  Don’t go out and hammer 3 miles everyday.  As mentioned before, slow down, vary the distances.  Some days go long and slow, some days go short and fast.  Find new routes to run. Run with others.
  7. Speed up!  Ok, I told you to slow down, now I am telling you to speed up, but not every day.  Once a week (or once every 2 weeks) add a day where you do run fast.  This could be a fast 20-30 minute tempo run, fartlek (look it up!), hill repeats, a race or sprints, all count for faster running.  Adding a little bit of fast running with your casual running will pay big dividends.
  8. Start slow - regardless of the speed or distance of your run, you should always begin with 5-10 minutes of very very slow easy effort running to allow your body the opportunity to warm up

Try to incorporate one of these concepts into your training each week.  First get used to slowing down, then get used to running more, then everyday, etc.........  Be patient, don't overhaul your training all at once.  Do this and in 2-3 months you will see significant long lasting improvements in your running.


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Git'er done!

9/1/2020

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We've discussed the importance of "Base Training", logging many miles to build up our aerobic system.  Logging a lot of miles in the off-season is the surest way to get fast during the xc season!

BUT it's one thing to write down 50 miles a week or 200 miles a month, and an entirely different thing to actually "Git'er Done"!

Putting in the miles is a challenge.  It is physically demanding as well as mentally challenging, but the rewards are great if you can accomplish it.  But be aware, lots of running will make you tired, and make you more susceptible to injury, so we have to be smart about putting in the miles.

Here are some tips to help you through the drudgery of weeks of mileage training.
  • PLAN!  Having a written plan to follow takes some of the mental stress off of you, you don't have to think, you just do! Each week you should make a quick plan as to which days are going to be your long runs, and which days are going to be your easy runs and recovery runs.
  • BE PATIENT! Gradually increase your weekly mileage (avoid increasing your weekly mileage by more than 10% over what your body is used to doing).  After increasing for a couple of weeks, take a week to cut back on mileage and recover your legs.
  • ADJUST AS NEEDED! Adapt your plan!  While we want to be disciplined, sometimes we have to adapt.  When our body is extremely tired, or you feel an injury coming on, it's smart to back off a few days to let your body recover.  Once your body is healthy or recovered you can bounce back to your regular training.
  • START SLOW!  Ease into your runs and allow your body to loosen up.  Easy Mileage is good mileage! Easy mileage accomplishes the goal of logging miles.  Do not worry about your speed, that will come later!
  • DIVIDE AND CONQUER! When it is hot, or when you are tired you can split your run into 2 runs (one in the morning one in the afternoon/evening).  This is mentally easier to tackle, and physically accomplishes the mileage!
  • EXPLORE! Find new places to run! 
  • SOCIALIZE! Find friends to run with!  This will help the mental challenge!
  • EAT! Make sure you have fueled before you run.  Running on an empty tank is hard.  Obviously you want to allow time for your food to digest!  A light snack, or an energy bar/gel before a run can make accomplishing your run much easier
  • DRINK! It is critically important to stay hydrated throughout the day, and especially before/during your run.
  • RECOVER! Eat/drink with an hour after running.  Your body recharges it muscles the most with the first 2 hours after exercise.
  • SLEEP! Tired running is hard running, so get your rest! 7 hours a night minimum, but 8-10 is best! 
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Heat is our Friend

7/19/2020

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A coaching friend used to say “Heat is our Friend” It didn’t seem that way today as I slogged along miserably, forced to take several walk and shade breaks to cool off during my long run!

The summer temperatures and brutal humidity of Eastern North Carolina make for a nasty combination. Running in July can be akin to training on a treadmill in a steam room, you go nowhere while drowning in sweat! You can’t run fast enough to improve speed or run long enough to improve endurance before core temperature and dehydration become a limiting factors. Throw in pancake flat terrain and minimal shade, Eastern NC in July becomes what one of my runners once described as training in “Satan’s Anus"!

I once thought it impossible for a distance runner to train successfully in these conditions. But my coach (Bill Carson) pointed out Florida Track Club (with Olympians Frank Shorter, Jack Bachelor and Jeff Galloway) successfully trained in Gainesville Fl back in the 60’s and 70’s. Carson had been an assistant at Florida in the 60's so he saw firsthand the results of training in the heat. So how did they achieve such success in the heat?
It turns out that training in hot and humid conditions can produce effects sim
ilar to altitude training. The basic premise is hot and humidity forces the body to utilize H20 to aid in the cooling process, thus reducing blood volume. The result is a higher ratio of plasma to red blood cells (which carry hemoglobin), causing the body to overcompensate by producing more hemoglobin. Hemoglobin is where the blood carries oxygen, which distance runners need for to fuel their activity. You gain positive training effects training at higher volume with lower intensities. The body also becomes more efficient at cooling. With altitude training you see the results you see the results when you return to sea level, with heat training you see the results when the weather cools off.

For a more scientific explanation (in common terms) read: https://www.outsideonline.com/2415257/heat-training-benefits-2020-study

Now, running in the heat can be miserable, and even dangerous! As you sweat more your hydration level drops. Dehydration diminishes your body’s ability to cool itself so your core temperature rises to unsafe levels!
Here are a few tips on how to get the most out of summer training while staying safe:
  • Slow down. You’re gonna be slower during the heat, accept your Garmin showing a slow pace and “don’t sweat it” (HAHA- see what I did there?!)
  • Run early in the day, run late in the day. You don’t have to run in the hottest part of the day to gain benefits from heat training.
  • If you feel bad while running do not hesitate to stop and take a break!
  • Hydrate all day long, don’t wait until you start running! That said water breaks during your run are not only acceptable, they are critically important!
  • Water and electrolyte drinks are both acceptable for hydration.
  • Focus on time spent running rather than actual distance. The heat training benefits come from time spent running, not how fast you run.
  • Longer runs should be done early or late to avoid extended exposure to the heat. If you must do longer runs in the middle of the day you should take periodic breaks to cool your core temps, and consume fluids every 15-20 minutes to avoid dehydration.
  • Split your runs up in order to get the desired mileage. Instead of doing a 10 mile run, do 6 in the morning, then 4 in the day or afternoon.
  • Dress the part. Breathable tech gear is the best, but make sure it is light colored. Avoid cotton clothing that will hold sweat.
  • Plan your runs so you can stop for water at parks, gas stations or any place you can get water. Also consider carrying a bottle of water in a hand carrier or a hydration belt.
  • Hats are great for keeping the sun off your head, but can also trap heat, so pick mesh or lightweight breathable caps to run in.
For a few more tips read https://www.outsideonline.com/2412939/everything-you-need-know-about-running-heat
Finally, realize that running in the heat will sap you, make you feel out of shape and that can demoralize a runner! Keep your focus on the long term benefits and know that you will reap the benefits if you are consistent (and safe) in your summer training.
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