Things have been progressing well over the past month and a half. I am running good track workouts and, although I am not setting personal best in the workouts, I feel that every week I am getting stronger and closer to where I want to be. My emotions, like always, have been all over the place. One day I’ll get very excited about a completely average workout just because it feels so good to push myself as hard as I can, then the next day I’ll look at the times and know that last year I was running faster in the workouts with much less effort. I knew the progression was not going to be easy and am taking things one day at time. As my workouts get more intense and my body is able to take more love and abuse; I have been getting hungry to race.

My plan for the summer is to run a fun mile next Friday in Edmonton (it also happens to be that my wedding dress is ready to try on!) and then Canadian Championships are the last weekend of June. After that I want to head to Europe to run fast. I am not sure of the schedule yet, as I do not know what meets are holding which events. I am confirmed in London on the 24-25th of July, which is last chance to hit a standard for worlds. Since I think every week will help me get closer to make the standard for the world championship team in Berlin, I will probably need that late race.

For now, I have a lot of work ahead of me and I need to give it my all over the next couple months if I want a shot to do well in Berlin.

Its April now and this year has been like no other. It is the first year since 1996 that I have not run an indoor season. I have struggled with an Achilles injury since before the Olympics. I have never run through an injury before, but with Olympics I felt that I had no choice, and to be honest I would make the same choice again.

I still have the memory of running a personal best in the Olympics, being the first Canadian to make the final and knowing that achieved one of major goals. However, I have a lot more goals and my passion for sport is incredibly strong, perhaps stronger then ever.

The past many months have involved working hard with a great team of medical professionals, cross training and lots of support from Jonathan and my family and friends.
I have progressed well and I hope that the time off the track and in the pool and on the bike have helped my body heal. I have surrounded myself with great people and met others for cross training workouts often to take away from the lonesomeness of being away from my team. To motivate myself, I do similar workouts to my bread and butter workouts on the track, change it into minutes and try visualizing myself running as I splash away. This helps me stay intense and pretend I’m out on the track battling away.

I’ve now progressed to running out on the trails and I could not feel luckier to be a runner! For the intense workouts I’m still cross training and progressing slowly, taking time to listen to my body. I do not want to do this again! I started off with a slow progression of walk/jog, and have continued with the rehab.

I have high hopes for this summer and am looking forward to the progression back into running even better then ever. Last year was very difficult with the pressure of the Olympics, and in the end was one of the most rewarding years of my life. This year, I’m anticipating it to be just as difficult and to face a few more hurdles on the way. It wouldn’t be our beloved sport if it were easy.

Happy Running!

Megan was named female athlete of the year by Athletics Alberta over the weekend.� The Edmonton Journal wrote a peice about the banquet here.�

Megan is currently back� in� Morgantown training and wedding planning.� I’ll let the reader decide which activity she is pouring all her efforts into…

–JW

I realize I’ve been neglecting writing since after the Olympics. Things have been going well and I enjoyed a good break. I went home for a good bit and had a great time with my family and friends. I had the opportunity to share my experiences at quite a few schools, going back to my old schools was pretty special too. I spent a weekend in Boston at the New Balance headquarters, where we talked about shoes, toured the factory and got to talk about the� New Balance gear.

� � � � � � � � � � � After a good bit I returned to Morgantown, bought a house and got back into a routine of working and training.� Moving has been a great experience and a good distraction for me. Training has been coming along slowly. I mentally needed a good break away from everything after the incredible emotional rollercoaster of 2008. I have also wanted to get my Achilles 100% which is taking a bit longer then I expected. I did get a chance to work with Marilou in Vancouver, who is our Team Canada physio and has gone above and beyond the call of duty to help me get over this.

� � � � � � � � � � � At this point I am back to lifting with Jerry three times a week, running mostly twice a day but I am taking every 4^th day off. I have not begun workouts yet and have not set my schedule for next year. This bit of down time is making me itchy to get intense.� I am really looking forward to 2009 and all the new goals I’ll be chasing!

We haven’t really been keeping up the site during the post-Beijing deflation, but I think a recap of the Fall is coming from Miss Metcalfe.� The purpose of this post, however, is to let everyone know that WVU is going to honor Megan at the Cincinnati football game this Saturday (Nov. 8th).� I’m not sure when� during the game she’ll be recognized, but if you are at the game keep an eye out for her.� Also, as my parents noted, Megan is on page 62 of the Fall edition of the WVU Alumni Magazine.� On top of that, I believe she is in the current edition of the� Canadian Running magazine.

Ok, back to dreaming about picnic baskets…

–Jonathan

I am back in WV, and more then a little stunned it is over. I can not believe what an incredible experience it was, and I hardly know how to tell everyone about it. I wish I was a great writer and that I could make you feel what it was like to be there, experiencing everything.

�

Since I last wrote I was heading into the final and ecstatic with my race in the semi’s.� I struggled in the recovery days and was not able to get through my normal recovery runs and pre-race tune ups.� I worked hard with Physio, rested like a champ and stayed very positive. I was surprised I did as well I did in the heats and I had hopes that I could nail one more.

�

My warm up was very typical but when it came time to do some sprints, I just did not have a lot of ‘pop’ and was having a hard time getting up on my toes. I did not let it phase me and went through the call rooms nervous and excited.� Getting on the track my family was sitting in the 10^th row near the 1500m start and had the whole section cheering loud for me. I waved to them and was so happy that they were there to share the experience with me.

�

Before I knew it, the gun went off. I had the same plan of getting to the back and staying out of trouble for the first half. I did not expect the race to go out in the a 3:40 Km! We were walking!! I almost laughed as it was incredibly similar to the way I won my NCAA title, and I feel I am a good 3000m runner so I did not panic one bit. However unlike the NCAA meet, when the race went, it WENT. I was not able to get up on my toes and sprint and was soon in lonely territory. Once that happened and I was out of the race, I just kept running but it was nothing close to exceptional. My body felt terrible and I knew that no matter what I did, an optimal performance was not in me. I’ve been in positions like that before and it is usually a huge mental fart that gets me there, which is incredibly frustrating. This time, I was not that frustrated because I felt there was little else I could have done. I was not frustrated, but I was not satisfied either. It made me hungry for next year.

�

I went through the media tent proud to be there. I wish I had had the race of my lifetime, but I didn’t. I did not want people to feel sorry for me, because I was proud of what I had accomplished and I knew that 2008 was a year I would never forget. � I went and found my family and as I walked down the steps to� their seats,� I felt everyone eyes on me and before I knew it I was getting my picture taken by everyone and signing autographs and my family was giving me massive hugs.� I wondered if they saw that I ran terrible and finished last?! It was hard to feel sorry for myself in an atmosphere like that, so I didn’t and I enjoyed every moment. We stayed in the stands to cheer on the boys 4 X 100m, and watched Steve Hooker break the Olympic record in the pole vault.

�

After that, I had a mission to get the full Olympic and Beijing experience, and I think I did a pretty stand up job at that! We went to the Great Wall, the silk market (where shopping became a competitive sport and I bought things I did not even want or need, just to play the game!), we rented bikes without brakes� and pedaled all around the city. � We ate, drank, laughed, took a million pictures and enjoyed the incredible hospitality. I was awake for about 22 of every 24 hours the next few days and did not want to miss out on anything.

�

On the last day, we were getting ready for the closing ceremonies. Unfortunately, we were� the worst dress nation for closings, but that did not damper our spirits. � I do not know how to describe how incredible it was to be on the infield for the show. It was not as structured as opening ceremonies and we were able to wander and chat amongst ourselves.�

�

On Monday morning, I was exhausted and sad to leave the village. The games were over. I was looking forward to some much needed rest and getting 100% healthy, but I could not help myself for getting excited for what the next four years might bring! Worlds next year, Commonwealth, Worlds again, Pan Ams and then 2012! Not only that, but I will always be an Olympian.

�

I am a pretty lucky girl, and not a day goes by where I don’t realize it. I have so many special people in my life and an outrageous amount of support, and I am very grateful for all of it. My plans are to be in WV for about a week and then head back to Edmonton for a good month.

�

Love, Megan

Today Megan showed her version of the Olympic spirit, running the race, in obvious pain from an injury.� On the world’s biggest stage, in the race she has dreamt of running so many times, Megan showed her true makeup in her determination to finish the race.� Results can be found here:

http://www.iaaf.org/oly08/results/eventCode=3659/racedate=08-22-2008/sex=W/discCode=5000/combCode=hash/roundCode=f/results.html#det

Speaking for Megan’s friends and coworkers in Morgantown, we are thrilled at her success in what she has achieved in running in the Olympics, and are honored to be graced by her presence in our lives.� Megan had a look of disapointment as she crossed the line today, but she can hold her head high.� Way to go, Meg.

Megan’s race in the 5000 final is at 8:40am, Eastern time, on Friday.
To watch foreign tv coverage of the Olympics online, go to:

http://www.aelling.lir.dk/public/

This site has several European tv streams, and commentary is not in english.
Instructions on how to use the aelling site, can be found at:

http://www.flotrack.org/articles/view/513-live-olympic-feed-on-the-internet

One trick is to figure out which channel is carrying track.� Aelling does have schedules to check.
They are for Danish time, which is 6 hours ahead of the Eastern US.� Currently it looks like on Friday, Track will
be on NRK 1, and on Denmark - Beijing 1 Live.� Watching NRK1 requires installing some viewing software,
called “KOO Player”.� It is easy to do and hasn’t caused any problems on my computer, here in WV.� I have been able to watch track live each day.
Go Megan!

Metcalfe in 5,000m final

Terry Bell, Canwest News Service

Published:� 7:32 am

BEIJING - Edmonton’s Megan Metcalfe stood in the basement of the the Bird’s Nest Tuesday night wearing a smile as big as Alberta.

Making a final in an 2008 Olympic event can bring that out of a person.

Metcalfe reached Friday night’s final of the women’s 5,000 metres after turning in a personal best time of 15 minutes, 11.23 seconds. Her old personal best was 15:15.73.

View Larger Image

Megan Metcalfe of Canada celebrates her run in the Women’s 5000m Round 1 - Heat 2 after seeing on the scoreboard that she qualified for the finals during the Beijing 2008 Olympic Games, held in Beijing, China, August 19, 2008.

“It’s a good place to run a p.b.,” gushed an enthusiastic Metcalfe, 26, and making her Olympic debut here in Beijing.

“It’s a dream come true,” she continued. “That was my big goal to make the final and hopefully crack top 12, get a little more experience and really belong with these girls. I believe I belong now.”

The top six women from each of the two heats and the next three fastest made it to the final. Metcalfe was eighth in her heat and had the 12th fastest time of the night.
Meseret Defar of Ethiopia, who was in Metcalfe’s heat, had the fastest qualifying time, a 14:56.32. Metcalfe would have been fifth in the other heat.

The smiling Albertan doesn’t know kind of time it will take to get into that top 12 in the final.

“Honestly in these races it could be anything,” she said. “It go slow like today and be super-fast on the last kilometre or it go from the gun. I just have to be prepared for anything.”

Metcalfe has been in big meets before. She won the gold medal at the 2007 Pan American Games in Rio de Janeiro. But racing against such an elite field in a mostly full 91,000 seat stadium was a mind blower.

“It was awesome,” she said when asked about the atmosphere.

“I had a whole bunch of people come over from home and I couldn’t even tell where they were because there was so much noise and energy.

“Obviously I’ve never been to an Olympics but I’ve been to big meets before and it took me a couple of times not to be intimidated and to just realize that it’s another race and all the people who are watching and cheering on are really just positive.

“There’s nothing bad can happen out there. There’s nothing to be afraid of.”

Especially if you live your dream.

© Canwest News Service 2008

� I’ve read all of the very kind emails and I wanted to try and share with you what it was like.

�

I want to remember every feeling I had yesterday forever. I had a lot of moments of doubt, wondering why I was there and how things would play out. I worked really hard to stay positive. I kept going through the race in my head and picturing myself being strong.� I broke all of my easy runs into 15 min segments and imagined where I would be in the race, how I would feel.

�

I had by doubts though, many, many doubts. I have a hard time admitting weakness and this year was a trying year for me. I had so many awesome workouts but struggled with my Achilles. The hardest part was knowing when to push and when to be confident enough to back off. I did not always make the wisest decisions, but I did try to learn from the mistakes.� I have finished races in disappointed shock probably just as many times as I have finished knowing I did my best. I knew there was a very good possibility I might have finished the race and headed into the tunnel in tears. I think that because it hasn’t come easy, I don’t take it for granted and moments like yesterday are so sweet.

�

The day before the race was very typical. I think most people would be shocked at how restful the day of a big race is. I did my best to not get too excited early, and spent a good bit of the day reading a novel, getting physio and stretching. Once I had my shower and got my Canadian gear, I felt prepared.

�

I arrived at the track good and early, to relax before warm up. Drinking lots of fluids and being nervous leads to many trips to the Chinese style outhouses (which I actually think are a lot cleaner then most western style outhouses…).� I was surprisingly relaxed and even managed a new high score on a very addicting “bubbles” game on my phone!

�

Once I got my IPod on and began to warm up it really sunk in that I was at the Olympics and about to race. I took a moment to look up at the birds nest that was glowing and watch the Olympic flame. The buildings around had enormous (7 story!) TV screens showing highlights of the games. � Before I knew, it was time to enter the first call room.

�

In the call room, I put on my spikes, made a final trip to the bathroom and made some small talk with my competitors before being lead to the 2^nd call room. In the 2^nd call room, there was a 60m track to do some more strides, as well as a video of the 1^st heat. I could not really be still enough to watch it, but I was able to see the 7^th place time.� After ten minutes, it was time to enter the stadium.

�

I had purposely not been in the stadium when it was full. And it was very full! It was gorgeous. I tried to be discrete and look for my family but there was way too many people, and lots of incredibly bright lights. I did a few more strides and again took a moment to enjoy just being on the track.

�

My race plan was to sit relaxed on the inside, stay out of the pushing and shoving and be patient. That is pretty much what I did. The race went out quite slow at first and then gradually picked up to a very decent clip. I saw a few splits that made me think it might be possible to run really fast. I have a hard time remembering everything that happens in races. When I am focused I think I just block things out. I fell away from the pack somewhere after 3k, and slowly started to lose focus and feel pain. In front of me someone went down with an injury or something. Unfortunate for her, but for me it reminded me that everyone was hurting, and I can handle the pain. It also meant I was one place closer to the final. I put on a good surge and caught the next girl too. I don’t remember if I caught one more or any of the details. I just know that I ran hard. It wasn’t one of those magical races when everything feels so good and easy. It was quite a painful race for me really. But when I crossed the line, I knew I had a PB. I knew I ran as hard as I could on the day and I was pretty sure I was in the final. I had a big smile on my face and I was proud to be there. � It probably looked funny to some, that I finished 8^th and was so excited. But why not? Not everyone gets to race at the Olympics, even less get to make the final, and even less run their personal best.

�

After the race I weaved through the media lines, got my recovery bar and drinks and headed for the cool down area. I called Sean and got in a very light cool down. My Achilles was very sore, so rehab became my next goal. I was able to find Jonathan, mom, dad, Mike, Pete, Marj, Leigh and the gang for a big hug, kiss and a “few” pictures. I ate a super quick dinner and had a massage, ice bath and physio. I tried to get a decent nights sleep but that was impossible. I tried everything, an advil pm, a glass of wine, finished a book and meditated….� It’s a good thing I have two and a half days of rest to prepare for the Olympic final!

�

Thanks for all of the encouragement and positive thoughts.

�

With Love, Megan

�