Saints/Cavaliers Invitational: A Beautiful Day in the Sun

Race #1: 10,000m (men and women combined)
Goal: Establish a strong early pace and run even splits through 8k.


The women...This race was headlined by the famous "Coach Ponytail" making her outdoor track debut. The late-bloomer took all the drama out of her debut performance by taking the lead from the gun and pulling away from a race field comprised of collegiate runners. By a mile into the race it was clear that the lead was 20 seconds and by the mid-way point she was already lapping slower runners. With just over a mile to go every other runner in the women's race had been lapped and she began closing on the tail end of the men's race. When it was all said and done she closed out the 10k wire-to-wire victory with strong kick in front of an appreciative crowd of spectators.

The men....The flavor of this race was defined early by T-Birds at the front. In the men's race Eric & Peter took a lead they never relinquished. Both running the first 10,000 meters of their college careers the plan was a conservative early effort. Peter set the pace and lead for the first 2 miles of the race with Eric running right on his shoulder resembling the teamwork of a cross country race. From the 2 mile Eric and Peter took turns setting pace as the east side wind blustered around the Mt. Hood Community College track. At the 4 mile point the pace began to take it's toll, but the dynamic duo regrouped with a mile to go in preparation for a big push to the finish. With a half mile to go Eric surged ahead and opened a 20 meter lead...Peter easily could have run conservatively and cruised in for a second place, but he regrouped and closed the gap over the next 5oo meters and made a crowd pleasing move with 200 meters remaining to quickly putting a 10 meter gap on Eric. Passing lapped runners in the final 100 meters, Eric answered the move and closed the gap as the rumble from the grandstands built to an eruption as the cheering crowd rose to their feet to show their appreciation for the effort. As both finished shoulder to shoulder after 10,000 meters the race was decided by lean at the tape as Peter narrowly edged Eric by a mere .20. Peter's 34:44.38 qualified him for NWAAC's and Eric's 34:44.58 was nearly a 2 minute improvement to his personal best. The future is bright for these young runners who will begin training together this summer in preparation for cross country.

Race #2: 1500 meters (Joe)
Goal: Running only the third race of his budding track career Joe's goal was to lower his PR in the 1500 by running a conservative early pace and finishing with a strong kick. In his last 1500 he ran through the first 400 meters in 67 seconds and learned the hard way about the importance of a lactate threshold. Today he ran the first 400 meters in 71 seconds and was able to cruise the mid-point of the race in what would have been a PR for 800. The conservative early pace paid dividends as he was able to power home the last 200 dropped his lifetime best by another :03. With 1 race left in his rookie track season Joe is poised to end his season on a high note at the Conference Championships in 2 weeks.

RECAP: Warner Pac Mini-Meet

1500m: (Men and women combined into one race)
GOAL: (Joe/Flynn/Zinzile/Jessica) Gain race experience and a PR if things play out right.

The race got out fast but the unflappable Flynn gave us a glimpse of his potential coming through the first 400 in 65 seconds tucked in right behind the race leaders and Joe followed close behind in the chase group.

Zinzile cruised through the first 400 meters in 85 seconds right in the mix with the race leading women and Jessica ripped through the first 400 in 1:32, well ahead of her lifetime best for the distance.

The terrific opening lap for our newbies didn't come without a price. Heading into the second lap Flynn battled to maintain contact with the leaders and Joe worked hard to defend his position in the chase. Zinzile slid slightly off the back of the lead group and Jessica lost contact with the race.

In the third lap the race leaders pushed the pace, Flynn met the 300 lb. gorilla that lurks in turn 3 and Joe closed the gap along with the rest of the chase group. By the end of the lap the chase had caught up with Flynn and turned the final 300 meters into an exciting chase for a personal best. In the final stretch the room-mates and training partners ended up shoulder to shoulder with the Flynn out-pacing his team-mate with a lean at the line to finish in 4:48.

The ladies put in strong efforts and gained valuable experience that will reap benefits next fall in cross country.

Flynn: 65, 75, XX, 4:48
Joe: 72, 78, XX, 4:48
Zinzile: 85, 2:55, XX...5:48
Jessica: 92, 3:30, XX...7:30


4x800m Relay:
GOAL: Have some fun, get a fast effort and post a mark so that we would qualify to enter a team at Conference.

Leg 1(Eric): Got out strong with a terrific first lap taking the lead 200 meters into the race. After a strong push from the Warner Pac runner with 300 meters to go he put in a big surge and gained separation in the final 200. (61/65...2:06)

Leg 2(Shane): Taking the stick with a lead Shane battled through the first lap in solid position before running the second lap with an untied shoelace and no 800 meter race experience. Even so, he got the stick to Flynn for the 3rd leg firmly connected to the race leaders. (65/68...2:13)

Leg 3(Flynn) and Leg 4(Joe): Having already run lifetime bests in the 1500m this was going to be gravy. Both guys were pretty worked after their first race and neither had ever run an 800m so the warmup consisted of downing an energy gel and replacing fluids. Both were game, even if their legs weren't as cooperative as they would have liked. Flynn mustered a 2:27 (67/80) and Joe posted a 2:31 (73/78).

All in all a terrific glimpse at what lies ahead for the program.

GO THUNDERBIRDS,
Coach Howard
Cascade Cross Country/Track & Field

CASCADE COLLEGE: Where everyone matters.

When it comes time to decide where you want to run there are so many things to consider that it can be overwhelming for a lot of people. When narrowing your choices consider the following:

1) Is there an academic program that fits your goals?
2) Do you connect with the coach and other members of the team?
3) What will your role be in the program...will you contribute right away?
4) Do you MATTER to the school?

At Cascade EVERYONE matters.

CASCADE TRACK & FIELD: SMALL SCHOOL, BIG PLANS.

People ask me all the time about my coaching philosophy and I can sum it up in two words..."WHY NOT?" In life you will constantly run into the naysayers and who want to tell you what you CAN'T do...I say "WHY NOT?" Why can't we be the best program in our conference...why not the best program in the country? Why can't our athletes become champions...or even OLYMPIANS? You'll never give me a satisfactory reason when I ask that question, because the fact is...WE CAN achieve those sorts of goals...and I believe that we ABSOLUTELY WILL!!!

CASCADE COLLEGE: SUCCESS IN TRACK AND FIELD

I love the spring season...Track & field is a truly unique athletic endeavor where ANY athlete, regardless of their physical make-up or background, can be successful. In order to be successful the athlete must be willing to put in the time. . . time to learn their event; time to train; time to eat, sleep and recover; time before and after school; time on weekends; and sometimes, time away from other interests. Successful track & field athletes understand that you can’t change the basic condition of the body overnight but rather with consistent intelligent training. LET'S PLAY SOME TRACK!!!

New to Distance Running? Some Things to Consider.

A normal consequence of beginning to train for the first time is muscle soreness. This will soon go away, however, if an athlete has not participated in sports before this may persist for a couple weeks. Athletes should communicate this to the coaches so we can adjust the training. Any athlete engaged in intensive training and competition is subject to injury. We can prevent most injuries when our athletes tell us about their aches and pains before they become disabling.


Nutritional Considerations:
A nutritious, well-balanced diet is essential for every athlete. Especially on competition days, fatty and fried foods, and carbonated or acidic drinks should be avoided. Small portions of easily digested foods eaten at least 3 hours before competition are best. Water intake should plentiful. Most runners crave carbohydrates, since this is the primary fuel for endurance events such as distance running. Athletes should always have a water bottle and energy bar in their training bag to avoid being caught without necessary calories or hydration.


How to buy running shoes and equipment:
I recommend buying shoes at a technical running store that deals primarily with running/training apparel. These stores have experienced athletes as sales people who can help you choose the right shoe with the right fit. For many beginning athletes a well fit pair of “training” shoes will meet all training and competition needs, although some runners may want to use racing “flats”.

The best way to prolong the life and function of a new pair of shoes is to wear them for training only. Loose fitting T-shirts and running shorts are adequate for daily training. On especially hot days, athletes may prefer to wear “technical” training apparel specifically designed for sporting activity. This is the option of each athlete.

Happy running!

Cascade College XC: Our Philosophy

Whatever the reason an individual chooses to be part of our program we will provide an environment in which their experience is first-rate and their goals are supported. While respecting the individual reasons for team membership we will also work diligently to forge a deep sense of team unity in pursuit of a common goal. We believe that goals such as Conference and National Championships are attainable and worthy of the time we invest to pursue them. It is our hope that the time that we spend together in the Cross Country program will teach our athletes to expect more from themselves than they thought they could achieve and instill in them the discipline and confidence to excel in endeavors beyond athletics.

Want to Run in College? Yes You Can!

I've spent the past couple weeks talking with dozens of athletes about the prospect of running at the college level and it's surprising how many just assumed that they weren't "good enough" to run at the next level. I've encountered several athletes that for whatever reason haven't even considered the possibility of taking a shot as pursuing a spot on a college roster let alone a scholarship.

If you're running in high school and have a love for the sport I'm going to let you in on a HUGE secret...there is a program SOMEWHERE that fits your abilities and goals. If you want to compete collegiately I encourage you to do some research...there's a coach out there that would love to talk with you. It doesn't matter if you're a jv runner for your high school program, it doesn't matter if you've only run for one year...if you would like some help finding a program email me and if Cascade isn't the place for you, I'll help you find another option -- GUARANTEED!

Coach Howard
bryanthoward@cascade.edu

XC Signings: T-Bird Men Get Commitments From Two More

Well, the news of the day is the signings of Jake Fisher and Alex La Flamme to the Cascade XC and Track programs. The exciting part is the energy and experience that they both bring to the program. Alex gained a ton of valuable experience racing in the always tough Metro League here in Oregon. He knows what it takes to race at a high level and will play an important role in elevating our program.

Jake is a distance man in the purest sense of the word. As a member of the Vista Ridge High School team in Austin, Texas he also raced with one of the premier teams of his region and developed a work ethic that will serve him well at the college level. During the summer before his senior year of high school he was already logging as much as 90 miles per week, a level that very few high school runners in the country are able to withstand. Jake's competitive fire will benefit every member of the team when he joins us next year.

To read the official press release check out the Cascade Athletics website.

Happy Running,
Coach Howard

Base Training: Island Style

Just another day in paradise...the weather on the beautiful island of Maui begged us to go for a run, and of course we obliged. :-) After an hour of running down the South Maui coastline we followed with uniquely Hawaiian massages before finishing up with a warm-down swim at the Kihei Aquatic Center. Throw in a bike ride and it would have been a PERFECT day! Hmmm...a bike ride...ya, THAT'S what I want to do tomorrow.

I don't know what people are doing back in Portland but I'm guessing there isn't a hole lot of sun tanning involved.

A Tropical Paradise Indeed...But Only If You're NOT a Runner.

I have to say, Maui is an amazing place. The view of the Pacific Ocean outside our condo is stunning and the island itself is an awe inspiring creation of volcanic rock, but as nice as it is I have to say it's a tough place to be a distance runner. Now, mind you, I'm used to running in THE BEST RUNNING VENUES IN THE WORLD (Portland, of course) but this place is completely on the opposite end of the running spectrum. To give you an idea what I'm talking about let me tell you about the run I went on today.

Usually on a Monday afternoon I would go someplace like the Glendoveer Fitness Trail or maybe even the Mt. Talbert Trail...but since I'm not in Portland I had to improvise. After spending the entire afternoon on my laptop looking for trails in the area I finally gave up and went for a run on the shoulder of the Hana Highway. I love to run, and, generally, it doesn't matter where I do it...but today's run reminded me of when I was a little kid and people would suggest I go out to the highway and play in traffic! I'm going to keep searching and I'm hoping that tomorrow I find a better place to run otherwise I may just have to go for a swim instead.
-Coach Howard

Winter Training: Cascade XC Building the Base

Well, today we went to the Willamette River Loop and ran an easy 11. We had a great group of current and future T-Birds on hand to enjoy a relaxing trot around downtown Portland. You can really feel the bonds forming stronger among our team...we have a GREAT group of people in the program and it's exciting to know that next fall we're going to be strong when we show up to race. It's a good time to be a Thunderbird! :-) -Coach Howard

Running in the Northwest...Nothing Compares!

So today I went up to Forest Park with three of my guys from the program and enjoyed one of the most beautiful settings for a run you could ever hope for. You would think that on a rainy winter day it would be easy to talk about what a crummy run it was, but just the opposite is true. We ran on Leif Erickson trail which has been written up in national magazines over the years as one of the best urban running venues...and it's not even the best place in Portland to run! But I digress...

As we ran past endless Douglas Firs without a car in sight I felt an overwhelming sense of how truly lucky we are to live here in the Pacific Northwest. An hour's worth of endorphins followed by 24 hours of bliss! :-)

The day got even better as we got confirmation that two of our recruits will be coming to Cascade next year. Look for a press release in the coming days with more details. Until then...happy running!

-Coach Howard

PS...if you're not in Portland and want to see Forest Park with your own eyes check out:
http://www.portlandonline.com/parks/finder/index.cfm?PropertyID=127&action=ViewPark

Cascade Running: Chirstmas Break Base Training

Today was a great day! The day started with a family workout...Daniel, Janet and I all headed out to the gym and lifted weights, rode bikes (on indoor trainers) and Daniel even set a PR for a mile on the treadmill. Then later in the day I got to do a trail run with Brad, Shane and Eric before we went over to the track and ran some 300's. The Christmas carbo load provided some good fuel for the fun....ahhhh, a good day indeed. :-)

Christmas Blessings: A Day of Rest and Family

What a great day! Friends, family and of course, lots of good food. Tomorrow's workout is going to be very well fueled. :-)

Cascade Running: The Day After the Nog

It's the day after the 2007 Egg Nog relays and approximately 4 dozen fellow "Noggers" are in detox mode as we recover from the creamy madness we put our bodies through. The pictures are beginning to surface and certainly a highlight video will show up on YouTube (see Egg Nog 400's) but the stomach cramps and egg nog aversions are the true legacy of this event.

It was a lot of fun to see so many of my past and current runners connecting with the community of runners here in Portland. If you look at the Egg Nog event videos from other places you'll see a small handful of people...but the Portland event has more than 50 (probably a low estimate) and another 40-50 spectators in the stands! If you live in the Portland area you already know what a great community of runners we have here...if you don't live here then you'll have to just imagine what it might be like.

I'm off to get my workout done...looks like a bike/run today.

Coach Howard

Cascade Running at the Egg Nog 400's: We came, we chugged, we puked!

Well, against my better judgement I became a reluctant participant in the 2007 Egg Nog 400's at St. Helens High School. There were about 20 of my current and former athletes out for the event and you could say I got "Egged" into it. :-) I was surely the oldest, slowest and most ridiculous looking member of this year's field...but proudly I held my nog better than I thought I would. I gingerly took the first 8oz. cup of Egg Nog -- as I mentioned in my last post, I have one of the weaker stomachs in the world, so I wasn't expecting much from myself today. As it turned out I made it to the 10th lap and EIGHTY OUNCES of egg nog before I just couldn't take it anymore and bowed out with a less-than-graceful spew of holiday cheer. Once I gathered myself and looked around I realized only one of my runners was actually still in the race...the rookie "nogger" Eric Lagerstrom lasted for 12 full laps and missed the podium by a single place as he finished 4th overall. I would have been happy with bragging rights except for the fact that Eric was the only person that rode out in my car...leaving me unable to brag, lest I be reminded of the drubbing he just put me through. Next year I need to bring the bus so I can talk a little egg nog trash on the drive home! :-)

Cascade XC: Running in the Rain, Counting "Hello's"

What a great day to run! "But it's pouring down rain", you say. That just means that all the lazy people will roll over and go back to sleep! This morning the T-Birds and a recruit all went down and ran the Willamette River Loop (8 and 11mi. options) and it rained the entire time!!! :-) The River Loop is a tough place to run in the summer because of all the fair weather traffic, but not today...we had the place to ourselves except for the truest of Portland's running faithful.

Somehow me and the guys got this game going about who could get the most "Hello returns" from people as they ran in the opposite direction. Eric had a solid debut with 71 out of 75 offering a reciprocal greeting...but today was ALL COACH HOWARD as the old man went a perfect 21 for 21 even scoring audible hello's from a two people with fleece face masks and iPods!!! Yes, it is true that I was in a groove...the question is, was this a one-time fluke or can I repeat next week? Only time will tell...

Tomorrow: The Egg Nog 400's. Will I make it to the mile? (hint: I once vomitted just from smelling sour milk)

Coach Howard

Egg Nog 400's: A Holiday Classic

"Where Champions Have Risen and Vomitted Since 2005...it's Egg Nog Season!"
Host: Tinkle's Trotters
Date: Sunday, December 23, 2007
Time: 12:00pm - 3:00pm
Location: St. Helen's High School
Street: 2375 Gable Rd.
City/Town: Saint Helens, OR
Phone: 503.753.6021
Email: komalley-11@sandiego.edu

"In the end, I am going to try to make it so it's a pure guts race and, if it is, I'm the only one who can win it." - Pre.Do you think you have what it takes to compete in the third annual Egg Nog 400m Repeat Challenge. This event, which has catapulted athletes like Ben Krause and Joel Turkheimer to stardom, is a test of mental and physical ability. The rules are simple: drink 8 oz of Egg Nog and run a lap. Repeat until you toss your cookies. Last man to hurl is declared the champion.There is a 5 dollar entry fee to cover prizes and egg nog costs. For the daring, the record stands at 12.5 laps and 112 oz of nog. Record holder being none other than Joel Turkheimer. Do you have what it takes? Do you have the guts to do it? We'll find out.

Cascade XC: Winter Training, Holiday Nutrition and Christmas Shopping.

"Don't eat fatty foods, keep it low on the treats", says Daniel, an 8th Grader at Sunrise Middle School. He may not have a Master's degree in nutrition, but he's absolutely right! There's our thought for the day - fend off those holiday well wishers that come loaded with plates of cookies and candies and pies...oh my! (couldn't resist, sorry) :-)

So I've scheduled a "brick" workout to kick off the day. For those of you that aren't familiar with triathlon jargon that means I'll be doing a bike THEN a run workout back to back. It helps the legs get used to that transition so that next summer during tri's I won't feel like I'm running on tree stumps.

After the workout I've got the last of my Christmas shopping to do. Heaven help the procrastinator who has to go to the mall 4 days before Christmas....giddyup!

Happy running,
Coach Howard