10/21/2011

It's hard to believe I already had surgery two weeks ago Tuesday. Despite a some swelling and some nerve irritation from the nerve entrapment procedure, my feel better than ever. I am currently biking 30 mins or so a day and doing PT three times a day. I am getting really excited to run again. I really miss it and sometimes I catch myself looking into the arboretum on campus and wanting to just take off and run forever. I was just talking to coach Busch about my progression and how my indoor season and outdoor should look. We discussed my summer training and I can hardly contain myself now. Next year is gonna be awesome for me, running pain and uninhibited for the first time since 8th grade. We were talking about being confident with racing the distance and I just had to say, well coach, its a little different for me because I don't know what a longer race is supposed to feel like. I've never really got to run one.

Well as for my teammates in the Redpack, we are going over to Wittenberg for our conference meet. We are all really excited and looking forward to a great race. For the first time a team is ranked 1st in the conference that is not Allegheny, it the Wabash Little Giants! Its gonna be a great race and I am glad I get to travel with the team to watch them and better yet the college pays me for it.

That is it for now. I get my stitches out on Wednesday (my birthday) and get my progression back into running from the PT.

Collin Ginebaugh

10/14/2011

This week starts my road back to running and I am getting really excited. I had surgery on Tuesday to fix my compartment syndrome. Its only been a little less than 3 days and I am feeling better than ever. Its almost like nothing happened; despite the fact that I have 4 two inch incisions down both of my calves. I started therapy to start running again. I can walk without crutches (I never needed them) and I don't have to wear these cryo boots anymore. I am back to riding a bike for 30 minutes a day and will be back to running in hopefully about 3 weeks. Well then well have to see how my Achilles bursitis (related to my compartment syndrome) is doing. If its is still there I have to go back into a boot. The only cure for that is rest so it might be longer but I am ever hopeful.

I cant make it to go see the Redpack run at Oberlin or Wisconsin this weekend but I wish them good luck.

This Sunday @ Wabash College 7-9 pm is the Legendary Olympic Coaches Symposium. 20$ per person. Coaches Joe Vigil, Joe Newton, Stan Huntsman and Robert H. Johnson H will be giving talks. It will probably the only time you will ever see these guys talk at one time and it may be the last time you will here these guys talk.
Special thanks to Rodger Busch, head XC coach, and Prof. Gregg Redding, Professor of German and Theory and Lore of Running, for this great opportunity and thanks again Dr. Redding for creating such a great class. It is awesome.

Collin
WAF

9/30/2011

It's been a rough homecoming week for me. I've had to build floats and compete in chapel sing and all sorts of things for my fraternity house. I have literally gotten about 6 hours of sleep in the last few days. Its all worth it though. Homecoming at Wabash is awesome.

I have continued to get therapy and to cross train. well now I have had to reduce my training to just aqua jogging. I enjoy it though. I guess I am the only one I know that enjoys aqua jogging. My surgery is coming up on the 11th and I am getting excited for it. Tomorrow I have to see the doctor about my achilles because he doesn't want to do surgery until he checks them out. Its quite possible that I have achilles tendonosis. I guess I am just falling apart. Hopefully I will start running here in about a month.

I watched the Freshman and Sophomore Redpack race this weekend at Earlham College and they are  looking really strong. The Seniors went up to Notre Dame for a race on Friday and did well too. It will be a good run to nationals and we are all excited about it.

Well I'm gonna get some sleep,

Until next Friday,

Ginebaugh

WAF  

9/16/2011

Its been a really good week for the Wabash Redpack. I watched (and managed) the guys at Intercollegiates on Friday. The guys were looking really good for the first 8K of the season. We placed second in the little state competition just a step down from last year where we took the gold. But we ran significantly better than last year. We took 5th beating Butler and IUPUI. We had 3 guys under 26 min and 4 more under 27min. Of those guys 2 of them are sophomores and one is a freshman. We're really excited for the season to come.

My week on the other hand, was alright. I am still getting physical therapy everyday and cross training (not as much as I would like). It really sucks right now as i am in a mental rut right now. Its hard to get my self to train. I gotta do something about it. Its bitter sweet watching these guys train and race while I sit on the sideline. I gotta get my act together... while I am waiting for my surgery. Hopefully I can clear up my Achillies tendonosis soon so I can get back to at least running.

Lets go Redpack!

Collin
WAF

9/9/2011

Well not much to write about this week. Just cross training here and there and running too. I started up getting grastons done on my achilles everyday in the training room. Man am I a wreck. I can't wait until I am healthy. This week I am hoping to start up training again.
My workouts aren't really worth putting up here. I ran 5 miles on friday and thats about it.

I am team manager however and I am pumped for the Intercollegiate meet on Friday.  

9/2/2011

It's been a good first week of school here at Wabash. I have been hitting the cross training really hard and I am about to start up running again. (Probably today) On Tuesday, I went to the specialist and got tested for compartment syndrome. Its a god awful test... I think I'll put up a video on my message board. If any of you want to see it.

The weird part is that halfway through this test. I had to get up and run on a treadmill for 10 mins. I dropped a 4:40 trying to recreate my pain with numb legs and blood streaming down them. Well it turns out I have Compartment syndrome and nerve entrapment. It will require surgery but I am excited. I have run with this problem going on 5 years now. It will be nice to finally get to race well, for once. Right now I am just trying to be in the best shape I can leading up to my surgery. So I am cross training (starting twice a day soon) and running and lifting to get in and maintain shape. I am wishing my XC guys good luck and I will follow them all the way to the podium at nationals. Starting now, I am focusing on Track. All-American in the 1600,1500 and 800! Well its the plan (and if it goes really well maybe a title)...a dark horse status would be nice too... The reason I said all of that is the surgery is only a two week recovery until I can run again, but if I am up to it, I can literally start biking and cross training the next day. Its not too bad of an operation. So it may sound strange but I am really excited about getting this fixed.

Well like I said this week has not been much to write about. All I have done is cross trained so......   

Tomorrow I'm gonna watch my Redpack run in our Hokum Karem (yes Wabash is the inventor of the Hokum).

Collin Ginebaugh

WAF

8/26/2011

Hey Guys,

School has finally started. Its so cool and I am loving it here at college! Frat life is really awesome too and there is a lot of good guys here in The FIJI (phi gamma delta).
Our house is just amazing. WABASH College is so great. I love it here and I would never change my decision to go here. Take one step on campus and I guareentee you you'll will be sold on this school. Well the reason I am writing about school so much rather than running is because I am injured and my XC season looks bleak.

Monday: 5 miles about 7 min pace

Tuesday: 30min bike 15min elliptical reg. 15min backwards

Wednesday: 4 miles about 7:20 pace

Thursday: 30 min bike/ellipical combo

Fridays: 5 miles about 7 min pace

Saturday: 2 mi. warm-up 2mile cool down. 4 mile alumni race. dropped out at 2 miles

Sunday: I dont know yet

On tuesday I am going to see a lower leg specialist. I most likely have compartment syndrome in both calves. If I do its gonna require surgery. I am really excited though. I have had this problem for at least my whole high school career. It was a huge barrier for me. I couldnt race without my calves locking up and feeling the greatest burning pain I have ever felt. I was always in search for an answer and I finally might have found one. No doctor or specialist I have seen ever diagnosed it. Finally I can get over this barrier and get back to racing and training like I used to know. I am excited because I have seen how I can perform with compartment syndrome. I wonder what I can do with out it??

Now back to the college experience. College training is so much better than High school. I cant tell you all of the perks that a college athlete has at his finger tips. Here at wabash we have excellent facilities (4 best in the nation) and Coach Busch, Coach Morgan, and Coach Johnson are some of the best guys and coaches around. When Johnson (former coach of the olympic team) or Morgan speaks I cant help but get pumped up and Busch is just a great coach. I will really enjoy my four years here getting faster and stronger and of course smarter.

If any of you high school guys want to check out the BASH or come down for a weekend and I recommend you do. Send me a message or text me at 317-910-7522 and I will hook you up. Its a place like no where else in the world and I am proud to call myself a Wabash man. Come join in the tradition.

8/19/2011

8/12/2011

Final addition of the Summer. Still recovering from my XC camp tradegy. All my running clothes got thrown away accidentily at XC camp. So if any of you reading this have any old or new running shorts (small) that you want to sell, drop me a note.

Monday: 9 mile morning run. It was what is known to me as a 3/4 effort run. It should be a pace that is up tempo but not so hard that you can't go any farther. You should feel like you could run 1 or 2 more miles. 2       mile warm-up, 3 mile cool down. 4 mile 3/4 effort run.
              / evening run:  8 miles easy 53:03

Tuesday: 5 miles total 31:56 just taking it easy today. Monday kinda took its toll on me.

Wednesday: 10 mile run @ comfortable pace. This was one of those days when you break out of the training rut and everything just clicks. 10 miles 56:20: 5:38 pace

Thursday: morning: 7 miles easy 46:28  evening: 6 miles easy 39:05 + some backwards running and strides

Friday: 6 miles 40:43. including  2 x 1200 @ a comfortable pace (3:30)

Saturday: 10 miles easy including Noblesville Alumni and friends 4K race

Sunday: long run 15 or so miles

Its officially the last weekend of summer and my last weekend here in Noblesville. On Monday I make the big move and move into Martindale Hall at Wabash College. I am really excited. Its about to run in the big leagues. Redpack camp starts on Tuesday. I cant wait.

8/5/2011

Another week in the heat. I so wish I was back running in Germany. It was so much nicer. 75 degrees and only a little humid. This was the one thing I didn't miss about running here. But what makes you faster and tougher than training in Hell. This week was the Noblesville guys' XC camp. So naturally I went and camped for three days in a tent. I really forgot how much that sucks. Two a days plus one run at 4 pm right in the heat plus sleeping in a tent = something awful. I was so stiff for this week. But I still got in some good training and tried to help out the boys as they bounce back off there pinnacle season and losing 6 of 7 varsity guys.  I am getting geared up and ready to go in the big time.

Saturday of last week: nice little 11.5mile easy run with the NXC guys. 1:20:17

Sunday: Did a awesome night run with Jake Waterman. We put in 10 miles and had a really good time running through Forest Park in the dark. 1:05:43

7/29/2011

Well here it is. The third edition. This time from the USA.

Saturday of last week: did a nice 6 mile run. My shin splints really cleared up and I am glad I took those few days off now and not later. 42:40

Sunday: I didn't run. I guess I just wasn't feeling it today. I wanted to absorb as much as I could on my last day in Germany.

Monday: I didn't run again. I spent the whole day traveling back to the US. It was a killer 9 hour flight to Chicago. Well I guess you can count me running through O'hare to catch my flight.

Tuesday: First day back. I got to run with my high school team for the first time this summer. They did a little 3 mile run @ 7:30 pace I followed and then kept going for 9 miles. 58:43

Wednesday: Met up with a teammate from Wabash. We put in a good 9 mile run on Northview. I never really realized how much I love that course. 1:03:39

Thursday: Went down to Butler to run with Nick Boyce and Chatard. It was a pretty nice morning. I put in another 9 mile trail run. 59:20

Friday: Friday was my long run. Usually I do them on Monday. But since Monday was my travelling day and I had to be on a train at 5 in the morning, it was a no go. today I had a nice little 8 mile run with the noblesville guys and ran back home. 15 miles on the day. and my god it was hot. 1:38:00

Saturday: Today I went back to Northview to run with the Noblesville Guys again. Its their long run. For me it was an easy day. Its kinda cool to see my improvements since high school. A long day is no more than my easy day. Pretty cool.

Sunday: gotta hit at least 60 miles. right now I am at 53.5

I love running back at home. This upcoming week is my high school XC camp. Of course I am going back for the three days to relive it for the 5th time. I am pretty excited. and This week starts adding Intervals and tougher up tempo work to my schedule. Only a couple more weeks to Redpack camp. It feels like everything is coming together for me. I am so excited. 

7/22/2011

Well second and final edition from Germany....

Saturday of last week: a nice recovery run after a little too mileage on Friday. Nice 7 miles at 7:07 pace.. total 49:47. shins were starting to get weird. shin splints no...

Sunday: a really easy 4 miles to test my shins. I wanted to see if it was truly shin splints or something worse. I also wanted to see I they could handle running still. the answer was yes only shin splints and yes I could handle running.

Monday: long run. 14 miles @ 6:57 pace. 1:37:16. My shins did fine... a nice good long run.

Tuesday: my shins are really jack up... the muscle that runs along my shin on my right leg is swollen. took the day off. I hate shin splints

Wendnesday, Thursday, Friday: took off to heal. It is getting progressively much much better. I thought really hard about it. and I didnt want to but I think taking three days off now to heal, will be much cheaper than a few weeks or months later in the seasone.

Saturday: I hope to run a few miles.

Sunday: Same

I am kinda dissapointed that I have these shin spints. Its my last week in Germany and I love running here. hmm. i guess i got to work really hard when I get back to the states.

7/15/2011

Well its time for my first weekly training recap. its been an okay week for me. Hannover, Germany is really cool and I am loving all of the dirt trails to run on. Well right now I am working on building my base. I had a rather late start training because the first few weeks I was here were not suited to running. Thanks host brother for the 4 am arrivals home and the many packs I smoked second hand. Haha its alright though. I was a great experience. Well as I said I am building my base and working on 70 mile weeks with no doubling. I am feeling good, feeling strong and ready to go. 5 weeks left until the Redpack XC camp. oh and right now in my training I am living off the words Josh Trisler. you gotta run 7 min pace or faster if you want to get faster. those arent his words exactly, but.... here it goes.

Monday: my long run day. I had a nice 15 mile run 2x around a lake here all on dirt trail. I was freaking beat after that. I dont really dont know why though. A nice solid workout with a solid clip. 1:38:41 ... 6:35 pace.

Tuesday: typically a recovery day from my long run. put in a solid but easy 8 miles @ 7:08 pace. total 57:01

Wednesday: typically longer and and a little faster than Tues. but its just to build base now. later it will include more strength and speed work. but I was leaving to spend the whole day in Hamburg that day. so i wouldnt have a chance to get a appropriate run in. I had to squeeze in 5 miles. Any mileage counts. so run what you can when you can. its better than nothing. 34:46 ... 6:58 pace.

Thursday: Typically the same distance and same pace for Wednesday. Aiming for 10 miles both days. Unfortunately I ran outta time again and had to squeeze in another short run. 5 miles but this time I wanted to do a tempo run. just to see what I have to work with. I am pretty pleased with the effort. total time: 27:28... averaging 5:30 pace. I wanted to give it a really good effort my third mile. split 4:33. I use a garmin forerunner 305 GPS watch. Spot on mile... I was more than pleased.

Friday: Today I ran a little farther than I wanted. I usually aim for 10 miles but i found an awesome dirt trail and I couldnt stop running.... all 21k of it. I finished the day with 14 miles and 1:31:39.. 6:33 pace. I am thinking about making Friday a longer day now. maybe shoot for up to 12 miles.

Saturday: I need 10 miles to hit my goal for the week. Nice and comfortable I ran a little longer on Friday.

Sunday. I need 10 miles sunday too. Really nice and comfortable. Just for the miles. need to rest up for another 15 miler on Monday.

weekly mileage: 67 if all goes to plan tomorrow and Sunday.

thats it. Hope it helps out. feel free to shoot me questions. suggestions and comments.  Tchüs

--------------------------------------------

7/1/2011

Personal Bests:

Bio:

I just graduated from Noblesville High School class of 2011. Some of you might not know me as other than the tiny kid from Noblesville. It’s pretty true, being that I am only 5'2 and 112lbs. I laugh about it all the time.

Well, I started my running career back in 6th grade and have be running since. By the end of 8th grade I had a 9:49 cross country 3K and 4:41 mile under my belt. By the end of my senior year I was part of this year's State Runner-Up Team from Noblesville. That was an awesome experience and we still say we won the real race. CN, well they were in a different race entirely. As for my final track season, I wound up being the only qualifier for my school in the State Meet in the 800.

Now I am committed to Wabash College and thinking about majoring in Biology.

I chose Wabash College because the quality of the education is outstanding. The cross country and track program is also very respectable and is a wealth of potential and is up and coming. The atmosphere of the school is like none other. There are a little less than 900 men on campus.
I made the decision to run D3 because at the right school the quality of the training can be equally matched with a D1. I think at the D3 level emphasis is still placed on athletics but more is placed on the academics and Wabash is a great model for that. I also think that when you are an upper-level D3 runner your times can compare to other divisions but your schedule is more relaxed, whereas in D1 you may be racing against world elites every weekend. D3 you may get in races like that once in a while but not every week. There is more rest there…and just take a look at how many USA Elite runners came out of D3.

An experience in Germany:

First of all... to anyone reading this, I am in a country where drinking is legal at 16. Anyone thinking about drinking, if you are serious about running, don’t do it! First, it’s illegal… and second, it’s counter intuitive at least to me. So it’s just a word of advice as I don’t drink. I just tried it here because its legal and it’s a huge cultural thing…and guys it’s not that cool!

I am in Hasselbach -Weilrod, Germany currently. It’s very hilly…it actually sucks. Altitude is about 1400 ft here while Indiana is about 700ft.

It’s pretty much what i expected. Training by myself is hard to have some motivation, but the scenery here is awesome. I can run on thousands of trails straight through the woods and never see the same thing twice. It is really weird how the cows watch me as i run by.

Overall, running here is fun. There’s really fresh air, cool animals, and nice people. I did get lost running in Munich though. That was the scariest moment of my life. Later I will go to Hannover and my goal is to run in every city i am in.
 

Thanks to everyone reading this!

Collin

That’s all for now! Later.