Hey friends,
Well I figured I would wait a few days to post a recap of my race on Friday because of how poorly it went. If I would have posted that night it would not have been pretty in the least bit. As Phoebe Wright tweeted a few days ago: "Progression of a bad race: WTF was that! Ok regroup. It wasn't that bad. Ok it was. Go cool down. I retire. Out of retirement. Delete race." That pretty much sums out how I felt on Friday.
The race atmosphere was pretty odd in the first place and I'm not sure why. I showed up and checked in and was handed a room key and vague directions on where I was going. Also, since the rooms were actually Michigan Flint college dorms we were handed a roll of toilet paper too, which as all runners know is almost as essential as a pair of shoes. I got into the room and Tony Jordanek was in there and another room (which I was told was supposed to be mine) was full of Ethiopians so I made myself comfortable on the couch. Pretty much did the usual pre-race sitting around until a couple of hours before race time and Tony and I figured we should try and figure out what was going on because there were no directions coming from anyone. This culminated in us sitting in some recliner chairs in the lobby and watching a rousing game of Family Feud on TV until warmup time.
Did the usual warmup and finally about 15 minutes before race time we get some directions on what is happening. The race has introductions and we all line up. Gun goes off, after a false start nonetheless, and we are all off and running. This by far is the most stacked race I have been in all summer with big names like Ben Blankenship (multiple time Big Ten Champion, OTC member), Craig Miller (Big Ten Champ), Jack Bolas (Big Ten Champ), Nate Brannen (multiple time Olympian), Tony Jordanek, Macklin Chaffee and Dan Clark, not to mention a handful of Ethiopians. The race goes out pretty honest but this is where it gets weird, looking around I notice there is no running clock, no quarter mile splits/marks and really no fans at all. It is eerily silent with the only noise being heavy breathing, the slap of shoes on the pavement and the howling headwind. After about the first 600 or so meters the race tightens up again and 14 guys are running in unison just waiting for another person to make a move so it can be covered. The move doesn't really happen until about 1200 meters in (as most mile races are ran) and the move is very quick and sudden. In a matter of seconds I am gapped hard by about 9 guys and at this point I am faltering. My body feels heavy and I have no response to the move just put on, which is really a first this summer for me. I cross the finish line and instantly am washed over with disappointment. I am a distant 10th place and my legs are rubber.
I go upstairs and grab my stuff and end up running into Jack Bolas and he convinces me into doing a cool down which I think helped me take my mind off my race. I got to know him and Miller a little bit and just talk about our respective colleges, future and current plans and really anything else that came to mind as most runners do. I did have to refuse the medal at the finish line though seeing as it was the Block M of Michigan haha, I couldn't have that hanging around in East Lansing.
My next race is going to be the Grandma's Mile in Duluth, Minnesota on September 8th.
Official results from the race can be found here: http://results.active.com/events/healthplus-crim-festival-of-races/onemileprofessional
Follow me on Twitter or Instagram: @JoshMcAlary
Until next time my fellow runners.
---Josh
Monday, August 26, 2013
Tuesday, August 20, 2013
Week Long Update
Hey everyone,
It has been a little over a week since my last post (time flies doesn't it?....not) But essentially last week there wasn't much to talk about just the normal training schedule and part time job. Last weeks training was pretty rough though and I'm not sure why to be honest. I was having stomach problems on a lot of my runs where it felt like I was going to throw up but I never actually did. Which preserves my streak of never throwing up during a run or race (knock on wood....errr computer screen).
My first workout last week was a fartlek, pronounced fart-lick (no joke), which consists of threshold/up tempo running for a certain amount of time with about equal rest. So I had 2x3 minutes (threshold pace 5:15ish), 2x2 minutes (5:00 pace) and 3x1 minute (mile race pace). This workout wasn't that bad, just kind of felt sluggish but ended well. The next workout was on Friday and that was supposed to be a time trial like workout where I did 800 meters, 300 meters, 400 meters with 1 minute rest in between. The first set was just to get the legs moving and I then would take 15 minutes rest and do the second set and that was supposed to be the hard one. I started warming up and felt awful, my stomach did not feel good and my legs felt heavy but I tried to push on through and ignore the pain in my stomach. Boy did I fail miserably on that workout. From the start I failed to hit my times and I didn't even finish the first set. So I took the rest of the weekend and just did some easy running and tried not to get too down on myself.
Weekend went pretty well overall with a welcome back party for one of my old teammates, Sherod Hardt, who was on his Mormon mission the past 2 years.
Today I strapped the spikes back on and did 4x300 meters (44.4, 43.9, 42.8, 41.5) and 2x200 meters (27.5, 26.1) Felt pretty good actually which surprised me especially after last weeks fiasco.
Next race is this Friday in Flint, Michigan at 7:30. It is a road mile and it will not disappoint! Come on out and cheer on a bunch of skinny, sweaty runners hurtling down the street at 15mph. (Sounds wonderful right?)
More information can be found here: http://bringbackthemile.com/calendar/detail/crim_festival_of_races and as always support the mile distance wherever you are!
--- Josh
It has been a little over a week since my last post (time flies doesn't it?....not) But essentially last week there wasn't much to talk about just the normal training schedule and part time job. Last weeks training was pretty rough though and I'm not sure why to be honest. I was having stomach problems on a lot of my runs where it felt like I was going to throw up but I never actually did. Which preserves my streak of never throwing up during a run or race (knock on wood....errr computer screen).
 |
| Gosta Holmer The founder of the fartlek. |
Weekend went pretty well overall with a welcome back party for one of my old teammates, Sherod Hardt, who was on his Mormon mission the past 2 years.
Today I strapped the spikes back on and did 4x300 meters (44.4, 43.9, 42.8, 41.5) and 2x200 meters (27.5, 26.1) Felt pretty good actually which surprised me especially after last weeks fiasco.
Next race is this Friday in Flint, Michigan at 7:30. It is a road mile and it will not disappoint! Come on out and cheer on a bunch of skinny, sweaty runners hurtling down the street at 15mph. (Sounds wonderful right?)
More information can be found here: http://bringbackthemile.com/calendar/detail/crim_festival_of_races and as always support the mile distance wherever you are!
--- Josh
Saturday, August 10, 2013
Saline Summerfest 5k
Who would have though that running a 14:32.2 would have only gotten third place? The worst thing about it is that I lost money going there because the prize money for 2-6 was only $50 so between the entry fee and gas I'm down about $15. Oh the woes of a post collegiate runner.
This week has been kind of odd for me with training and kind of tough. I stayed away from the track and focused on getting in some longer threshold workouts and used this race as my second workout of the week.
The race went out honest from the gun led by Jordan Desilets (2004 NCAA Champ in the 3000m steeplechase at Eastern Michigan) and we went through the first mile in 4:45. I felt decently comfortable at that point so I just maintained pace as two others joined us: Julius Kiptoo (13:06 5k PR) and Brendan Martin (13th at the Boston Marathon this year) and they both moved to the front and pushed the pace. I decided to hang on with them and we passed through 2 miles in 9:19. At this point I was feeling it a little bit and knew if I didn't hang with them I would be in trouble. We stayed together until about 2.5 miles and I knew I had to make a move to try and drop these guys and that's exactly what I did. Unfortunately this tactic did not work and they responded quite well to the move and covered it quite easily. This was my last ditch attempt at trying to win and they gapped me with about 400 meters to go and held it to the line. Julius Kiptoo won the race in 14:21.5 and Martin was second in 14:23.5.
Overall I can't be too upset with my time, I just need to get tougher overall with racing. This is my second fastest time in the 5k between the track or roads and I haven't really been training for it so I will take it.
As for my future plans I am waiting on Team Indiana Elite to get back to me on a budget to see if they can add me and I have also thrown Running Institute Elite into the mix out of Ann Arbor. I think after that Running Institute Mile last Sunday they need to be considered as a good training group to be with.
Here is the link to the official results: http://rftiming.racetecresults.com/results.aspx?CId=16365&RId=52
--Josh
Friday, August 9, 2013
Running Successfully at Any Level
“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”
― Eleanor Roosevelt
Hey all so I figured I would make a post for beginning runners and people just getting into the sport on what they can do to become a successful runner.
1.) Enjoy yourself! This seems pretty obvious but I have been around people in the sport who look at running as a chore and dislike it immensely which really doesn't make sense but they quickly move on to things they actually enjoy. Running each and every day takes discipline, hard work and a mix of talent if you really want to be good. Being good to each person is different and people need to know that.
2.) Set achievable goals. If you have ran a 6 minute mile it probably isn't the smartest thing in the world to have a goal of 4:10 by the end of the season. As my Coach in college used to say, "You have to be a 4:05 miler first before you can be a 4 minute one." Meaning staying consistent in training and races will allow you to reach those small but measurable goals one day at a time. Also, having small goals will allow you to celebrate along the way instead of focusing on falling short every time. It will build confidence and allow you to enjoy what you're doing.
3.) Be consistent. This is really important in the sense that running is all about consistency. You will get better over time if you can stay healthy and put in the miles day after day. But to stay consistent you have to practice it and live it in all facets of your life. Again to quote my Coach, "To be a good runner you can't just flip a switch on race day it has to start in training." So some days running is going to be hard, you're not going to want to do it, you're going to be tired but the best ones figure out how to get it done. So be that person.
4.) Listen to your coach. This might have been my biggest struggle from high school to college running was listening to my coach because I sort of was on my own in a sense with training in high school. I thought I knew what I was doing and didn't really build a good relationship in the middle years of my college life. These middle years were also my worst years. (See how that works?) So if there is one thing I can stress is to go in and talk to your coach on a daily basis. If something is bothering you with training or you don't like what is happening voice your opinion and find out why your coach is doing something because they will explain it to you. Just know that for the most part a coach has your best interest in mind and isn't out to make you fail.
5.) Don't be afraid to take chances. The biggest rewards come with the biggest risks. You must learn to get out of your comfort zone while running and go beyond what you think is possible. More often than not what you think is impossible is easily achievable with the right amount of risks. Here is where listening to your coach comes into play. Having that relationship will allow you to bounce ideas off each other about training risks and racing tactics and allow you to take those risks that garner the big rewards.
6.) Live a healthy lifestyle. This could be taken in lots of ways. Some of the obvious ones are healthy eating (eat your fruits and vegetables!) and the sorts but it goes much more beyond that. Getting 7-9 hours of sleep a day is a minimum for any athlete and some need even more than that. Also, surrounding yourself with people who support your running lifestyle and respect what goes along with that. I'm not saying you can't let loose every once in awhile but there is always a time and place for it like after the season or after a goal race. Running, like it or not, is a lifestyle and to be good at it you need to make the necessary sacrifices that come with it.
7.) Be a student of the sport. Try to take everything in and learn about the athletes around you, including yourself. Learn what is a good time at every level and what products are beneficial for you to be successful. This will not only help you as a runner but also help your fellow runners because you will be able to support them and possibly provide tips to make them better. I think this is why we don't have many outside sponsors in our sport because not many runners know who our best athletes are at the Olympics or World Championships. To allow our sport to grow we need fans at every level. Get involved in your local running groups, races and running stores!
I'm sure I am missing a lot of stuff but I think this is at least a good start to what people need to do at the minimum to be successful at running in my opinion.
Until next time my friends
--Josh
― Eleanor Roosevelt
Hey all so I figured I would make a post for beginning runners and people just getting into the sport on what they can do to become a successful runner.
1.) Enjoy yourself! This seems pretty obvious but I have been around people in the sport who look at running as a chore and dislike it immensely which really doesn't make sense but they quickly move on to things they actually enjoy. Running each and every day takes discipline, hard work and a mix of talent if you really want to be good. Being good to each person is different and people need to know that.
2.) Set achievable goals. If you have ran a 6 minute mile it probably isn't the smartest thing in the world to have a goal of 4:10 by the end of the season. As my Coach in college used to say, "You have to be a 4:05 miler first before you can be a 4 minute one." Meaning staying consistent in training and races will allow you to reach those small but measurable goals one day at a time. Also, having small goals will allow you to celebrate along the way instead of focusing on falling short every time. It will build confidence and allow you to enjoy what you're doing.
3.) Be consistent. This is really important in the sense that running is all about consistency. You will get better over time if you can stay healthy and put in the miles day after day. But to stay consistent you have to practice it and live it in all facets of your life. Again to quote my Coach, "To be a good runner you can't just flip a switch on race day it has to start in training." So some days running is going to be hard, you're not going to want to do it, you're going to be tired but the best ones figure out how to get it done. So be that person.
4.) Listen to your coach. This might have been my biggest struggle from high school to college running was listening to my coach because I sort of was on my own in a sense with training in high school. I thought I knew what I was doing and didn't really build a good relationship in the middle years of my college life. These middle years were also my worst years. (See how that works?) So if there is one thing I can stress is to go in and talk to your coach on a daily basis. If something is bothering you with training or you don't like what is happening voice your opinion and find out why your coach is doing something because they will explain it to you. Just know that for the most part a coach has your best interest in mind and isn't out to make you fail.
5.) Don't be afraid to take chances. The biggest rewards come with the biggest risks. You must learn to get out of your comfort zone while running and go beyond what you think is possible. More often than not what you think is impossible is easily achievable with the right amount of risks. Here is where listening to your coach comes into play. Having that relationship will allow you to bounce ideas off each other about training risks and racing tactics and allow you to take those risks that garner the big rewards.
6.) Live a healthy lifestyle. This could be taken in lots of ways. Some of the obvious ones are healthy eating (eat your fruits and vegetables!) and the sorts but it goes much more beyond that. Getting 7-9 hours of sleep a day is a minimum for any athlete and some need even more than that. Also, surrounding yourself with people who support your running lifestyle and respect what goes along with that. I'm not saying you can't let loose every once in awhile but there is always a time and place for it like after the season or after a goal race. Running, like it or not, is a lifestyle and to be good at it you need to make the necessary sacrifices that come with it.
7.) Be a student of the sport. Try to take everything in and learn about the athletes around you, including yourself. Learn what is a good time at every level and what products are beneficial for you to be successful. This will not only help you as a runner but also help your fellow runners because you will be able to support them and possibly provide tips to make them better. I think this is why we don't have many outside sponsors in our sport because not many runners know who our best athletes are at the Olympics or World Championships. To allow our sport to grow we need fans at every level. Get involved in your local running groups, races and running stores!
I'm sure I am missing a lot of stuff but I think this is at least a good start to what people need to do at the minimum to be successful at running in my opinion.
Until next time my friends
--Josh
Wednesday, August 7, 2013
The Grind of Training
Well I'm a few days removed from the Running Institute Mile and back into the grind of training. I thought I may have been shutting myself down for the season after Sunday but me being me decided that I may extend it for another month. (The love of running right?!)
The past couple of days of training have been just recovery runs, nothing really special to talk about. Today though I decided to do a longer threshold with a few old teammates who are in the thick of Summer training for Cross-Country at Michigan State University. The plan was to do 5 miles starting at 5:20-5:25 and dropping down each mile until the end. Going into the workout though I wasn't feeling too good and this type of thinking got the best of me. First mile was right on 5:19, next mile we dropped down a little bit too much at 5:08 and now I could kind of feel my wheels falling off a little bit especially since the past month or so I have only done short repeats on the track in spikes. Third mile was 5:25 and I ended up stopping at 4 miles hitting 5:28 my last one. Days like today are where a person just needs to grind and get the work in without thinking about it too much. Also, it didn't help the humidity was 90% and Michigan's first real hot day in a week or so. But hey, I lived to fight another day and that's all I can ask for.
Another thing I learned on the way to the workout was that there is a 5k this weekend for $500 to the winner so of course I have to do it haha. Bills need to get paid somehow because the part time job I have isn't really cutting it. (Someone sponsor me please!! Haha)
But in the next coming weeks I plan on doing the Crim Mile August 23rd and now heading out to do the Grandma's Mile out in Duluth, Minnesota September 8th.
Come out and support if you can and check out this website about supporting the mile around the United States and what you can do to bring it back. http://bringbackthemile.com/
Until next time my friends.
--Josh
 |
| Crim Mile August 23rd |
But in the next coming weeks I plan on doing the Crim Mile August 23rd and now heading out to do the Grandma's Mile out in Duluth, Minnesota September 8th.
 |
| Bring Back the Mile!! |
Come out and support if you can and check out this website about supporting the mile around the United States and what you can do to bring it back. http://bringbackthemile.com/
Until next time my friends.
--Josh
Monday, August 5, 2013
Running Institute Mile
So last night was the Running Institute Mile at Saline High School in Saline, MI and all I can say is WOW. This was such a great experience to be a part of and the support from the state of Michigan was unbelievable. I was invited to this earlier in the summer by Nick Willis (2008 Olympic Silver Medalist in the 1500 for people who don't know who he is) and I was honored to be a part of it. This event has been gaining steam all summer on Facebook but I wasn't sure just how big it was going to be. I checked the night before to see how many confirmed guests there would be and it sat at about 600 people which isn't bad considering it was just one race.
As I began warming up an hour before the race started though, I knew it was going to be special because people just started piling in and by 7:45 when I had to weave in and out of people to get down on the track it really hit me. Putting on my spikes and jersey I started to hear the calls, "Go Josh!" "Let's go Titans!" (my high school mascot) I saw old high school teammates, coaches, current teammates from Michigan State and many other people that I had grown up with in the running community. The crowd was electric and the race hadn't even started yet. The pre-race introductions started and apparently I was sponsored by Adidas even though I had on Nike from head to toe which not only confused me but I was questioned by family members and friends on when I had signed with Adidas. For the record I am unsponsored so that was a typo by the announcer, unless someone wants to sponsor me!
After all the pre-race introductions and strides the time had finally come to line up and begin the racing. Before this race I had ran 4 flat in the mile 3 previous times so I was really itching to get that monkey off my back. For all you non-runners reading this, the 4 minute barrier in running is possibly the most coveted barrier to break and a very exclusive club to be a part of.
The pacing was supposed to be through the 800 in 1:58 and 1200 in 2:57, but from the gun I could tell that this possibly wasn't the case as we came through in :60 and 2:00 for the 800. I told myself before the race started that from 1200-1400 meters I was going to really lay it down and see what I had the last 209 meters. As we passed 1200 meters in 3:00-3:01 I made a move to the front and held a lead until about 300 to go. This is when my legs started to get heavy and I could feel people behind my starting to wind up, which might be the worst feeling ever because at that point I had 4-5 people pass me in an instant and I was holding on to that 4:00 pace for as long as possible. With 200 to go I heard 3:30 and I knew I was in trouble. I was telling myself alright just 29 seconds to get that 3:59 you have wanted your whole running career. 100 meters to go I was really struggling and tried to keep it going. As I saw the clock with about 40 meters to go I knew it was going to be close, I have been in this position before and as I crossed the finish line the similar feeling of disappointment washed over me because I sensed I just missed that barrier yet again. The announcer began clicking off times and it finally got to me: "McAlary 8th place in 4:00.49, just missing 4 minutes." Bummed yet again that I missed it in such a good field where 7 people broke 4, but I couldn't be too upset because I know I am one race away from breaking off a really good one.
That was my 4th time running 4:00 (4:00.52, 4:00.46, 4:00.08 and now a 4:00.49) but I'm happy for the 7 people in front of me that got under the barrier, especially Dan Clark, who is an old high school teammate, for having a big PR run of 3:57.4 for second place.
Thank you to the Michigan running community for coming out last night, my old and current coaches for putting up with me, my teammates, my family and of course my girlfriend, Lindsay Clark who is there through the highs and lows and knows just what to say to cheer me up.
My next race coming up possibly is the Crim Road Mile August 23rd or the Grandma's Mile in Minnesota September 8th.
Follow me on Twitter @JoshMcAlary
--Josh
As I began warming up an hour before the race started though, I knew it was going to be special because people just started piling in and by 7:45 when I had to weave in and out of people to get down on the track it really hit me. Putting on my spikes and jersey I started to hear the calls, "Go Josh!" "Let's go Titans!" (my high school mascot) I saw old high school teammates, coaches, current teammates from Michigan State and many other people that I had grown up with in the running community. The crowd was electric and the race hadn't even started yet. The pre-race introductions started and apparently I was sponsored by Adidas even though I had on Nike from head to toe which not only confused me but I was questioned by family members and friends on when I had signed with Adidas. For the record I am unsponsored so that was a typo by the announcer, unless someone wants to sponsor me!
After all the pre-race introductions and strides the time had finally come to line up and begin the racing. Before this race I had ran 4 flat in the mile 3 previous times so I was really itching to get that monkey off my back. For all you non-runners reading this, the 4 minute barrier in running is possibly the most coveted barrier to break and a very exclusive club to be a part of.
 |
| Start of the race |
That was my 4th time running 4:00 (4:00.52, 4:00.46, 4:00.08 and now a 4:00.49) but I'm happy for the 7 people in front of me that got under the barrier, especially Dan Clark, who is an old high school teammate, for having a big PR run of 3:57.4 for second place.
Thank you to the Michigan running community for coming out last night, my old and current coaches for putting up with me, my teammates, my family and of course my girlfriend, Lindsay Clark who is there through the highs and lows and knows just what to say to cheer me up.
My next race coming up possibly is the Crim Road Mile August 23rd or the Grandma's Mile in Minnesota September 8th.
Follow me on Twitter @JoshMcAlary
--Josh
Brief Biography
I figured this would be a perfect time to start blogging about my running journey because in the next few weeks I will be making some big decisions and leaving my little nest here in East Lansing that I have called home for the past 5 years.
For people who don't know me I started my running career in 8th grade at Jackson Catholic Middle School focusing on the 800 meters and finishing the year with a 2:19 PR. I played Football in Middle School and by played I mean watched my teammates run on and off the field as I warmed the bench for them. Still, going into High School I had big dreams of becoming a star football player but my step-mom and dad's friend really pushed for me to run because they saw I had some talent. So I called up my lifelong friend, Brett Leach, one day in the Summer and asked him if he wanted to go try this running thing and we decided to show up to Summer practice to see what it was all about. We showed up and ran 4 miles with the team and just destroyed it and after that we both were hooked. The rest is history from there and I graduated from Lumen Christi with 2 school records, 1600: 4:11 and Cross Country: 15:36.
From there I moved on to Michigan State University, as a scholarship athlete, under the Head Coach Walt Drenth. For people that don't know Coach Drenth he is a world class coach who has coached many Olympians, NCAA record holders, Conference Champions and the list goes on and on. So I was in good hands.
College running is a whole different beast from high school and it was a steep learning curve but I think I adjusted pretty well. By the end of my second year I had made Nationals in the 1500 and All-Region in Cross-Country, helping our team to a NCAA National bid. From there though I thought it was a good idea to do my own thing and hammer runs no matter how I felt and my body quickly deteriorated. After 2 years of 3 stress fractures and frustrations I decided that maybe my coach knew what he was talking about and started to listen to him and put all trust in his hands because after all he has had much more experience then what I had.
This past year of fully listening to him I PR'ed in every single event from the 800, 1500 and Mile. I ran 1:50.53, 3:42.25 and 4:00.46 which were all significant Personal Records.
So if there is one piece of advice I can give to young runners it would be LISTEN TO YOUR COACH especially while in college. Believe it or not, they do know more than you and are looking out for your best interests. Go in and talk to them everyday even if it is 5-10 minutes at a time, it builds trust and allows you to be open about training, academics and any other topic at hand. I'm kicking myself because I didn't listen to this advice until it was almost too late but I was able to right the ship in the end.
As for my future plans I am waiting to hear back from Team Indiana Elite in Bloomington, Indiana to see if I can join them or not and also looking at the American Distance Project out in Colorado Springs, Colorado.
You can follow me on Twitter or Instagram @JoshMcAlary
---Josh
 |
| Nothing beats the Steeplechase |
From there I moved on to Michigan State University, as a scholarship athlete, under the Head Coach Walt Drenth. For people that don't know Coach Drenth he is a world class coach who has coached many Olympians, NCAA record holders, Conference Champions and the list goes on and on. So I was in good hands.
 |
| Indoor Big Ten Mile Final |
This past year of fully listening to him I PR'ed in every single event from the 800, 1500 and Mile. I ran 1:50.53, 3:42.25 and 4:00.46 which were all significant Personal Records.
So if there is one piece of advice I can give to young runners it would be LISTEN TO YOUR COACH especially while in college. Believe it or not, they do know more than you and are looking out for your best interests. Go in and talk to them everyday even if it is 5-10 minutes at a time, it builds trust and allows you to be open about training, academics and any other topic at hand. I'm kicking myself because I didn't listen to this advice until it was almost too late but I was able to right the ship in the end.
As for my future plans I am waiting to hear back from Team Indiana Elite in Bloomington, Indiana to see if I can join them or not and also looking at the American Distance Project out in Colorado Springs, Colorado.
You can follow me on Twitter or Instagram @JoshMcAlary
---Josh
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