VMIKeydets.com is proud to introduce "Logging Miles", a new blog chronicling the summer training for this fall's cross country seasons. Authors Jenna Moye and Ermin Mujezinovic will write a combined six installments over the next two months, discussing their training and the upcoming seasons.
Installment Six - Ermin Mujezinovic - August 24, 2010
On Friday the 13th, I finished my internship, then caught on with sleep that weekend and on Monday the 16th, headed back to VMI for preseason.
Captains and the rats (freshmen) got back on Monday to move in, get their equipment issued and all the small stuff like that, so that way when school starts next week, they can be at practice and up to speed. We had fun, as we went to the Panther Falls one day and had a lot of fun getting to know each other.
Then on Friday, most of the upper classmen got back and we had the time trial. Our new Physical Education Coach Tim Sykes came out to help us pace, as well as All-American in the steeplechase, Donnie Cowart; we ran late at night under the lights at W&L's track and had a lot of fun.
The first three miles were controlled, then the last mile was all-out. Thanks to Donnie, my splits were: 1st mile 5:05, 2nd mile 5:10, 3rd mile 5:05, then last mile I ran a lot faster than I thought I would, just based on doing a lot of mileage during the summer and not a lot of workouts. I did the fourth mile in 4:43, making the total time 20:08, faster than I have done in previous years. I felt really good and was pleased by my time and the team effort.
Rats have started their ratline as we speak, they are outside being loud as usual. Meanwhile, the upper classmen have practice two times a day. We did a really nice workout this morning, all of us ran on Chessie Trail. We did three times by two miles, with a three minute jog in between the interval. All the guys did really well, of course it started to rain as soon as we finished, but it was pretty nice out. After that, we ran to the track and did 6x100 meters strides on the football field, then stretched and iced, that was for the morning session. Now at 5 p.m., we've got the afternoon session.
Overall I am very pleased with the men's team and the women's team looks great. We've got really talented freshmen on both sides, and I am excited to see how this year will go both for Cross County and Track. On the men's side, we got Andrey Dmitriev back from Russia, and all the other upper classmen. We got a lot of hard work ahead of us but we will do our best every day. It was nice writing a blog this summer, and I hope you guys enjoyed getting to know how life is as a year-long NCAA Track and Cross Country athlete. Keep in touch, and hope to see you at some of our races.
Installment Five - Jenna Moye - August 6, 2010
After having my bed bubble wrapped, my door blockaded by bike racks, and all of my left shoes hidden, I made it out of summer school alive. Those were just a few of the pranks between the STP counselors that I was fortunate enough to experience. At the conclusion of final exams I didn't hesitate to make my way home to enjoy the rest of furlough and have been running, relaxing, and babysitting these past couple of weeks. My family and I leave for the beach this weekend, as our trip together before my brother and I leave the house for college and my sister starts back up at high school. I can admit the heat and humidity is making me anxious for the fall weather, where it's a whole lot easier to breathe outside.
As for my summer training, it took another hit about three weeks ago when I started to have pain above the ankle. For the most part I was in the pool for water-running, logging my workouts that way when I noticed it was a prolonging issue. Coach Spangler had the opportunity to ride in the passenger seat of my bug and make the trip to Roanoke with me to see the doctor about it. It turned out to be “posterior tibia tendonitis”… more simply put, “it's not a stress fracture”, which was all good news. Dr. Miller said it was most likely the result of a combination of miles and changing form, which is what I expected to hear. He wrote me a prescription for some anti-inflammatory cream to rub directly on it that apparently has a reputation for giving you the sensation of an onion taste in your mouth when you apply it to the area… I have been lucky enough not to experience anything such as this, but still can't figure out if he was joking or not. Afterwards Coach treated me to a giant spud at McAlister's Deli, might I say that was one delicious baked potato.
Since I have gotten the cream, new shoes, and trained in the pool for awhile, the pain has subsided (there is no wood around for me to knock on). I have converted back to 2/3 land running and am feeling confident that the issue is taken care of, but am still doing everything to prevent it from coming back. Despite some minor setbacks and difficulties, I know I must make the most out of it and I am looking forward to the great season that our team both deserves and hungers for. Let's go Keydet Cross-Country!
Installment Four - Ermin Mujezinovic - July 27, 2010
It's been awhile since the last blog. A couple of weeks ago, I started my internship with the Federal Air Marshal Service, so the daily schedule has changed in terms of trying to fit running into daily life. I work from 9 am to 5:30 pm, then at night do my running. I tend to get home sometimes around 9:30 at night after my run is over, but life is still not as stressful as at VMI. With this internship I get to apply everything I learned at VMI over the past 3 years. During my early years at VMI I asked myself if this is all going to be worth it getting up early, shaving every morning, and not have that much free time, if the alumni network is as good as people said it is. This year most of those questions were answered for me.
Working from 9 am to 5:30 pm, then running after that, is simple and I am enjoying it. People at my internship respect me a lot, because I go to VMI they hold me and the other VMI interns to a higher standard. As for the VMI alumni network that I have seen so far, it's amazing. People that graduated VMI before I was even born come visit me at work and try to set me up with jobs and further internships, I talk to them as I do to my dad. So all that we have to go through at VMI, it's well worth and I am starting to see results going into my senior year. I am proud of the school I go to and really excited for my senior year.
On the other hand running is going really well. I had trouble recovering for a long time, so I went to my doctors to get my iron levels tested. For the first time in a long time, they went up. I am still taking a multivitamin and iron. I have started feeling a bit better and am still getting fitter, also at my internship there is a gym that I use often. I am averaging about 70 miles a week and doing a couple tempos, I am doing a lot less mileage then I did last year but it's going to help me in the long run, I am planning to extend my base when I get back to school. I'm hoping that this heat and humidity gets better at VMI in about a month, and am still trying to run as late as possible to avoid the heat. With that said, last week running at dusk, I cut my head open on a branch. I was still able to finish my ten mile run, luckily it was raining so all the blood was getting washed off. About a week later, my friend cut his ear on the same branch on the same run. He was not as lucky, and he was bleeding a lot more, but somehow we still made it back to park. I have a couple more weeks before I go back to school, and I am excited to go back.
Installment Three - Jenna Moye - July 9, 2010
Wow! A lot has happened since Ermin has been in the spotlight! I am now back on post, more specifically the fourth stoop. After making the trip here and unloading all of my stuff, I went online to find out which classroom I needed to go to in the morning for calculus and came to find it had just been canceled! The next morning though the registrar's office helped me find another class that I will get elective credit for. The incoming freshmen taking part in the Summer Transition Program arrived about two weeks ago. I am helping out as a counselor, leading physical training that takes place three times a week and working with the different activities that the school offers. Other than getting a few credit hours out of the way, I will be a company corporal in the fall and see STP counseling as a stepping stone into that position by getting a feel for a leadership role.
It has been great to get to know the incoming recruiting class and catch up with Corinne and Hannah as well. We had a get together with all the cross country girls where we talked and laughed for hours…and not to mention ate one too many pounds of “puppy chow” (don't tell coach :-)). Lindsey, also referred to as my twin, came over for a visit last weekend and made everyone laugh as we watched her battle it out in Wii boxing. I can already tell this Fall is going to be full of funny stories and good times.
Running-wise, I have hit a few more obstacles but am taking them on one by one. Changing my form has been difficult but I feel as though running midsole has become more natural. The transition was a little frustrating and uncomfortable at first. My calves took the initial beating. Since my prior technique was to land on my heel, my quads were overused and my calves weren't taking any of the impact. As I made the switch, I can definitely feel it in my calves as well as my hamstrings now! Based on this, I am focusing on strengthening these muscles in the weight-room and through plyometrics and grass strides. Little by little this new running style for me is becoming instinctive. I have, however, experienced tweaks here and there which were expected as my body adjusts to the new motion over time. Pain in my arch awhile ago which caused me to do over half of my weekly mileage during that time on the elliptical or in the pool via deep water-running. I did a few water-runs in high school when I was experiencing these tweaks or small injuries and coach had me do it when I had the stress fracture this past spring. The resistance and the cardio that it demands make it one of the smartest options when running isn't possible. This past week came to 36 total miles, all of which I was able to run on land. Next week I will aim for 42 miles. Mentally these past few weeks have been rough, and there have been times when I doubted what I was doing, but the support I have from those around me is tremendous and the more I go on, I know that it's all worth it. One thing that has kept me going when I was reluctant is the Bible verse, “Trust in the Lord with all your heart and lean not on your own understanding. In all your ways acknowledge him and He shall make your paths straight.” Proverbs 3:5-6
Installment Two - Ermin Mujezinovic - June 26, 2010
Another year went by so fast at VMI, and here I am, doing my base training heading into my senior year. I am hoping that next year is a great year for our track and cross country programs. I have been training for the past 3 weeks, getting into my summer training along with follow the World Cup.
My basic day consists of waking up, having a cup of coffee then going out for an easy shake-out run, about 3 times with strides and drills. Then in the afternoon around 7 p.m., do my second long run, about 7 to 10 miles. I am still in my early stages of base training, but living in northern Virginia, I am really fortunate to have a lot of people to train with and great trails to run on. Last week, I did a 4 mile race with my friends as our tempo. I ended up winning it with a slow time, but I was still pleased with the time because it was extremely hot outside.
With this heat, sometimes you have to run really early in the morning or late at night. With that said, last week i started my run at Lake Fairfax at 8:45 p.m. and I promised myself I would do the 10 mile loop, i felt great but it got dark outside really fast, and i did the loop in an 1:01. I was pleased with that but when i got back to the park it was late and dark, and the Park Authority was waiting for me. They gave me a lecture on how I should not be running that late, and how they were going to send search and rescue next time...But it was all good. I went right about 6:04 per mile for 10 miles, so it was all good the second week into my training. First week I did 43 miles, second 59, and last week I did 62. This is just the early stages, I plan to get into the high 90's by end of the summer. This week, my legs feel a bit tired, but other than that i am enjoying my summer training so far. Next year will be fun with the incoming freshmen and all of the upper classmen coming back.
Installment One - Jenna Moye - June 13, 2010
Training for the 2010 Keydet cross country season has officially begun! There is so much to be excited for this year with the recruiting class coming in, the Blue Ridge Relays, and the Big South Championships. Summer doesn't need to hurry up by any means though. It has been relaxing to sleep in my own bed, to eat home-cooked meals, and to drive my car…and to attempt to grow out my hair.
In a few weeks though I will be back on campus to take a summer class and help out as a Summer Transition counselor for the incoming freshmen. Of course I'll enjoy being back at the Institute and on Coach Spangler's stomping grounds, but it will be nice to catch up with friends and teammates I haven't seen since school let out.
The first week for me had its share of highs and lows. After coming off the stress fracture, I have been anxious to get back to it for quite some time. I'm currently working on changing my form altogether to prevent another heel injury. The goal is to land more midsole as opposed to my tendency to strike on my heel, which should also help improve my efficiency. I'm hoping with time I will go outside for a run one day and I won't even have to think about it, it will just feel natural. Until then, every day is a day closer.
