Bad Blogger

Okay, to catch up on old times, I know....... I am a bad blogger. Hopefully I will do better. Not to make excuses but I was having computer problems along with the fact that I type about 10 wpm. Those together make for a BAD BLOGGER!Here is what I have been up to.

For the last 86 days I have been running at least 25 minutes everyday. Some days are longer than that but none are shorter. I have found myself running at 4:30 in the morning and 11:00 at night to keep the streak alive. I have never been a big fan of "making" myself run, but if it weren't for forcing this habit, some days I would not run at all when I should. So in the next two weeks I will approach my milestone of 100 days.

This being said, my son Taylor's streak is 366 days ahead of mine and he is approaching his 2000 mile for the year! I average about 29 miles per week but most of my runs right now occur at practice for the McDonald Junior High cross country team. I try to get a longer run in on the weekends and so far I have felt fine.

We attended my daughter's first cross country meet of the season last week and she had a fourth place finish. She ran well and she seemed strong throughout the race. It is nice to see your summer work pay off. Here is a video of the start of the race:

Here are some other pictures that I have been waiting to upload:

Progressive Field View from Our Hotel

Tronk, Bill Rogers, and Taylor

Bill, Taylor and Bart Yasso

Kyrsti "after race" and smiling!

Kyrsti and Pavlo - her boyfriend!

The Week Before; The Week Of; and The Day of the Race

Well I held off writing week 17 for a couple reasons. The first is I worked way too much. The second is, I felt like crap and was trying to ignore it. My legs were both sore and I developed a sinus infection, so the thrill of running a marathon became more of trying to get myself better to make the run as best as I could.

From May 5-11 (week 17) I only ran three times and struggled on two of the three runs. The muscle behind my left knee was so tight and sore that I could barely stretch it out in front of me and actually felt like I was limping while running. I managed a 4 mile run, a 2 ½ mile run and a 7 mile run. I decided that was enough.

During the final week (May 12-18) I decided I would run twice and that would be it. I did two four mile runs early in the week and actually my legs did not feel too bad. Unfortunately, I developed a sinus infection and that zapped me of a lot of energy. I rested up Thursday, Friday and Saturday and prepared for my run on Sunday morning in Cleveland.

My whole family traveled to Cleveland on Saturday afternoon and checked in at the Hilton Garden Hotel right next to Progressive Field. We had a great view of the stadium and were not too far from the start of the race.

After checking in we went to the Expo Center and checked in for the race. This year the race director chose to use a new “chip” technology that is disposable. It fastens to the lace of your shoe and at the end of the race you throw it away. Taylor and I got out goody bags and then went in to peruse the vendor area. We walked around the whole Expo looking at all the new stuff out for runners and bought some stickers and stuff like that.

Just as we were getting ready to leave the Expo, we ran into Bill Rodgers. Bill is a really nice guy and we talked for a bit. I reminded him that I met him in Youngstown a few years ago at the Peace Race but I got the idea he did not remember me. We shared some laughs and I told him that this was Taylor’s first marathon and he wished him well.

Bill then introduced us to Bart Yasso, who is another well known distance runner. Bart has run all over the world and is probably best know for a workout known as the Yasso 800’s. The Yasso 800’s are essentially a track workout for distance runners to increase speed and endurance. I did them once and remember how hard they were. Bart was another great guy who talked with us for a while and wished us both well. Taylor ended up buying Bart’s book and has since finished it.

After the Expo we went back to the hotel and crashed for about an hour. I then called my cousin Brian and we drove to his house to meet him for dinner. Brian had picked a small Italian place called Pepper’s in Lakewood that was recommended to him by several of his co-workers. They had a table and sat us immediately. We laughed at the sign that said maximum occupancy 28. It was a real small place! Pepper’s had great authentic Italian food with great service. We were all stuffed when we walked out the door. Brian did good and I thanked him for doing his homework.

After returning to the city from dinner we drove to make sure we knew where the start was. We also ventured down to Cleveland Brown’s stadium, the Rock and Roll Hall of Fame and the Science Center. All of them were closed but we checked out the area.

Sunday morning came early and it was raining hard. I showered and woke Taylor up to let him know the weather forecast – RAIN! We went about out morning routines and prepared for a long wet run. I pulled my favorite red “Headsweats” hat out of my bag. It is my signature for running in the rain and I was glad I brought it.

We ate a quick light breakfast (A Power Bar and a Bottle of Gatorade) and headed for the nearest parking lot to the start of the race. When we got out of the car I would describe it as pouring. The four of us huddled under two umbrellas and we hustled down the street to where the action was. It took us about 10 minutes to walk to the line and we got there about 6:45. Taylor and I shook hands, wished each other well, and headed to our respective areas within the crowd. Taylor went forward to the 2:55 group and I went backward to the 4:00 hour group.

As we stood there for what seemed an eternity, it seemed like the rain got harder and harder. I was getting soaked and so was everyone else. At about 7:05 they finally started the race. It took me about a minute and a half to reach the actual start line and that is where I started my watch.

The pace started out slowly because of the crowd and I was happy to run along easily. I was stretching out my sore leg and actually enjoyed jogging along through the city streets. After a short while it thinned some and we started to get in those comfortable pace groups that seem to form at every large race. Each person moved along in their own world, some talking, most not, and some with the look on their face like why am I out here running in the rain. I jogged along taking in all the sites of the city.

When I reached the 10k point I was right on pace at about 53:00 minutes. I remember thinking that I would be fine if I just stayed relaxed and ran easy. In my mind I wanted to be at 1 hour 30 minutes for 10 miles, 3 hours for 20 miles and then whatever it took to cover the last 10k. At 10 miles I was at 1:29.00 and I smiled to myself. The next 10 miles got a little harder and I reached the 20 mile at 3 hours and 3 minutes.

I was now in the heart of the race and the rain had stopped and the sun and wind decided to join in the fun. I was getting tired and we reached probably the worst part of the race. Down along the edge of the lake and between the highway is a road that cuts along the airport. It was here that I really decided I hated this run. The headwinds picked up to about 15-20 mph and the fatigue set in quickly. Everyone that I was running with began to slow down, including me. I could not move any faster and the conditions were not helping.

I pressed on to the next water stop and walked for about 2 minutes. My legs were on the verge of major cramping and I wasn't sure how hard I wanted to push it. I looked at my watch when I reached mile 23 and I was at 3:35.00. I then knew that being under 4 hours was most likely not going to happen. I jogged and walked some for the next couple miles with my shoes squishing and squeeking with every step. When I finally reached the end of the road we made a sharp left turn and went up a hill. I was never so glad to see a hill.

I pushed up the hill and stretched my calves as I went. It felt good. I told myself "NO MORE WALKING TODAY" and pressed along slowly. Every time I would try to go faster I would feel a cramp in my right groin area and in my left calf behind my knee. I decided to jog as fast as I could and not walk. It was ugly but I was moving.

After we made a turn in the city I heard one of the volunteers yell out, "One more turn and a half mile to the finish" Those were magical words. I ran with determination but careful not to let a cramp catch me in the last half mile.

I turned the corner, saw the finish line and smiled. It is the greatest feeling knowing it will all be over soon. I made my way along and just prior to getting to the line I saw my wife and daughter there cheering me on. I crossed the line with a finish time of 4:12.57 and was very content with that.

As I walked through the recovery area I saw Taylor standing along the fence. I gave him the thumb's up and he returned it to me. I said "Boston?" and he shook his head no. Taylor had run his first marathon ever in 3:23.00 and he was happy too.

He came in to join me and we grabbed some food and drinks. I was exhausted and we headed for the car.

No one can explain the feeling each person has on a long run, whether it is 20 miles, a marathon or ultra-marathon. You find out a lot about yourself. You dig deep and find strength in areas that you did not know you have. As for me, I was thrilled to have run in a marathon along with my son in his first. I know it was a special day for him and we talked about it all the way home. I hope to run many more races with my kids and I have already promised my daughter to join her in her first marathon.

Week 16 - Pain in my leg is a pain in the butt!

I am late writing my report. It was a fairly decent week but I have been down since my 20 mile run. My legs are sore and I have some pain and discomfort behind my left knee that makes it difficult to fully extend my leg while I run. I have stretched, used Ibuprofen and have decided to try and take a few days off to see if it helps. I am fearful of starting a marathon feeling like this.

In the past week, I walked/ran on Monday for a total of 25 minutes. That was after I hobbled around all day at work. My leg feels like a constant charley horse. I took off Tuesday and Wednesday and jogged for about 30 minutes on Thursday with some pain but not as much as Monday. On Friday I walked again and stretched trying to loosen this knot up in my leg.

Saturday morning, Kyrsti, Taylor and I went to Mill Creek to run in the rain. Taylor chose to run on his own and Kyrsti decided graciously to run with her “old man”. I was happy because I wasn’t feeling it and left to my own devices I may have called it an early day. The goal was to do two loops from the Lily Pond up to the Mill and back on the roads and add Bear’s Den loop onto the end. It was a 7.5 mile loop with a stop at the car half way.

Kyrsti and I started out slowly. The first 30 steps for me were the hardest. By the time we started climbing up to the East Cohasset Trail my leg was stiff but feeling somewhat better. Climbing hills is easier than running down hills or running flats. I can’t explain it but I am sure it has to do with angles and technical stuff. I just know when it hurts and when it sucks!

The rain was steady and never let up the whole morning. In fact, there were times when it rained harder. I loved every wet minute of it. I love watching the water drip from the brim of my hat. I would shake my head occasionally just to see the drops fall off. Kyrsti and I moved along nicely and with some good conversation I hardly noticed my leg. We got to the Mill and I remembered that on the Google Maps it was about 4 miles to this point. I looked at my watch and we were at 31:00. Not bad I thought…… 7:45 miles at what felt like a very leisurely pace climbing almost the entire way.

When we got almost all the way around Kyrsti told me she was only doing one lap. I kind of knew that before we started. She also opted out of Bear’s Den so at the three-way split we said goodbye and up I went. I pushed this section somewhat hard to see if the uphill climb/leg theory still held true. It did. I went all the way to the top and around the road by the cabin. It was pouring now but I was feeling pretty good. I gingerly made my way back down the long hills and headed towards the car.

I got to the car, changed into a dry top, put on my iPod for the second loop, refilled the water bottle, and ate 3 Oreo cookies. Off I went, but this time the other way around. I was running okay but realized the stop was not good for my leg. I slowed a bit and waited until I got to Big Bear.

At the bottom of Big Bear I started to press again. I wasn’t going fast but I was determined to run this hill with some determination. Before I knew it I was at the top and thinking that wasn’t so bad. I remembered about 15 weeks ago I would have walked up that hill.

My leg again started to feel okay. I made my way to the Mill and got an encouraging beep and a thumbs up from guy passing by in a car. I don’t know if I knew him or he knew me but I waved anyway. Maybe he was another nut out running in this rain and thought I needed a little pick me up.

Before I knew it I was heading toward Lake Glacier and was about done with my run. I was feeling pretty good and I was looking at the split of my first loop, which was 1:01.00 from where I left Kyrsti at the three-way split. I had taken another split there on my second loop just to check my pace. As I was crossing the bridge at the end of Glacier I was at 57:00. I knew I could get in a negative split easily so I thought about maintaining my pace all the way to the car. As I crested the hill and rounded the bend I could see Taylor sitting in “Elle” waiting for me. I smiled and finished the run. I was soaked and finished the second loop in 59:30.

On Sunday I ran easily in the morning but was extremely stiff and sore. I stretched after my run and will start stretching and taking Ibuprofen more regularly. I have to shake this before May 18.

Here are the numbers:

Minutes Run/Walk – 280 minutes
Long Run = 15 miles
Pain in my leg is a pain in the butt!
Weight = 197.

Next week will be easier than originally planned. I got to rehab!

15 Will Get You 20!

A Couple of Runner Dudes!

I was thinking big this week for running. But underlying it all, I was thinking of a 20 mile run or bust. It was something that I had to do or my confidence going into the marathon would not be too good.

I had several short runs around town during the week that amounted to about 12 miles. What I was focused on the whole week was doing a solid 20 miles in Mill Creek Park on Saturday. Taylor and I got up early on Saturday and made it to the park by about 8:15. It was somewhat cool but I knew it was going to warm up fast.

The run would consist of two loops from Lanterman’s Mill to 224 and back. Each loop is 9 miles and then I would add the hills for the last 2 miles. In my mind, this would add a little challenge and a little fun to my legs at the end of the run.

Taylor started out going the opposite direction again and would run around to me. I was planning on running conservatively after last weekends “bonk”. I did not want to go too fast and feel like crap at the end. The weather was perfect. It was sunny, cool, breezy, and occasionally the sun would go behind the clouds and things would cool off. I couldn’t have asked for a better day.

I traveled along without much trouble and enjoyed seeing countless runners, cyclists, dog walkers and everyone else out using the park. I thought about how many times I had made this run in the dead of winter with absolutely no one else around. Now that it is spring, people have once again discovered the beauty of the park.

Before I knew it Taylor was coming the other way towards me and soon he turned around to join me going in my direction. We ran together to the edge of the golf course and soon he was gone as fast as he came. I plodded along. As I ran along with other people on the hike/bike trail, I came upon Tom Gratonic and his daughters out running. Tom is the Branch Manager at the Davis YMCA and I have known him for years. He is also a very good local runner. I was stopped eating some GU and he asked me what I was up to. I told him I was about 5 miles into it and had about 15 more to go. He wished me well and I was on my way.

I ran easily back along Lake Newport and made my way back to the car in about 1 hr. 21 minutes or about 9 minute miles. Just perfect I thought for pace. I fueled at the car, talked to Taylor a bit and then headed back out in the opposite direction. Taylor chose to run towards Lake Cohasset and run some hills and maybe catch up to the McDonald high school boys. I ran along Newport and again enjoyed the weather. It had warmed up some but was still nice overall.

Once I got to the hike/bike trail I was amazed at how many people were now on this thing. It was almost hard to run without saying excuse me while squeezing between people. It was really great to see this many people out exercising!

Soon I was back over by the golf course and caught myself watching a foursome tee off. I jogged along watching where the ball landed and thinking it was a pretty good drive. I reached Shields Road and crossed over and immediately got onto an old trail I ran on years ago. I followed it and came out by the Newport boat docks. Back onto the road I ran into another guy who asked me if I was going all the way around the lake. I said, “no, just to the Mill”. He smirked and ran with me for a bit before picking it up and leaving me behind.

Just as I approached the Mill for the last time, Taylor was again coming back around toward me and asked how I was feeling. My left leg had started to cramp and I was starting to feel the 18 miles. I was not going to let a little stiffness stop me so we crossed Canfield Road and made our way down towards Chestnut Hill.

We talked and ran easily as Taylor had probably covered about 23 miles already. Just prior to reaching Chestnut Hill, a trail cuts off to the right and we took it. We got on the trail and ran along the river until we reached the Silver Bridge. After crossing over the bridge we ran along the road and got back on the trail at the bottom of the Monkey Trail. We ran along the other side of the river again all the way up to the decking. Once we reached the deck, we decided to walk up to the car and use this last bit as a cool down.

I was tired but not exhausted. I had covered 20 miles in about 2 hrs. 54 minutes so I was pretty happy with this. My goal is to be under 4 hours for the marathon so I think that is very attainable.

20 Mile Foot "OUCH!!!!!"

On Sunday the stiffness in my right leg had gotten worse so I elected to walk with my wife. We strolled around town for about 2 miles and my leg felt somewhat better. We also traveled to Seton Hill on Sunday to watch Kyrsti be inducted into the Honor Society. After the ceremony, we went to the Texas Roadhouse and indulged with a huge lunch/dinner. I was still full Monday morning! Kyrsti with her Honors Award

Here are the numbers:
34 miles for the week
290 minutes of running
Long Run 20 miles
Weight before long run = 198
Weight after long run = 194

This week I hope to get my left leg loosened up and do a 15 mile run with hills to give a little extra effort! Nice and slow.

A Month to Go.......

Week 14 went okay. I planned on doing about 35 miles and ended up with 33. I had several short runs around town early in the week and had planned on a 20 mile run on Saturday morning on the Bike Trail in Champion. My son Taylor decided to join me as he too wanted a long run.

The plan was to start mid-way on the bike path, run out 7.1 miles to route 305, and then turn around and head back to the car (14.2 miles). We would then re-fuel etc. and head in the opposite direction and run 3.2 miles to route 88 and turn around for a total of 20.6 miles. I had never been on this trail and thought it would be a good way to track my miles. What I did not take into consideration was the lack of tree coverage this early in the spring and the temperatures rising to nearly 80 degrees.

We started out slowly and planned on running a moderate pace. After about a ½ mile, Taylor said he was going to run his pace and pulled away from me. I plodded down the bike path looking at all the swamp land and bare trees next to the trail. This was about it for scenery. It all looked the same. The trail is essentially a straight, flat line with nothing really to look at and NO MILE MARKERS. I knew this was going to be a long day after the first few miles.

When I got to about a mile or so away from route 305, I saw Taylor coming the other way. He got to me and decided he would turn around and run back with me to 305. W jogged and talked about the run, lack of scenery and the excess of bugs. Not a good combination! We reached 305 in 1:01.00 and I was pretty happy with the pace, about 8:30 or so and I had taken two pee breaks so all in all not too bad. My left hamstring was tight so I sprawled out on the picnic table and stretched out.

After a few minutes we were on our way back. Taylor pulled away and I told him I would see him at the next turn around. I jogged along by myself and started to notice how hot it had become. There were parts of the trail that were completely in the sun and were very hot. After a few miles I saw Taylor standing by the trail stretching out. He said he was cramping and so he jogged along with me for a while. Then once again, he pulled away and I plugged along.

Somewhere in the next mile or so I got attacked by a swarm of little black bugs and one of the little kamikaze’s crashed into my eyeball – a direct hit. I was paralyzed. This little bugger not only hit his target but felt like he was digging in. I stopped and started to try and dig him out. The harder I tried the worse it got. I was starting to worry that he was going under my contact! As I walked and dug, a cyclist coming the other way happened by and could tell from my body language and facial expressions that something was wrong. He stopped and helped and after a few moments the pesky invader was removed ~ still alive and kicking until I squashed the little perpetrator between my fingers. I thanked the guy over and over!

I started running again but the temperatures were increasingly warming up. I was now covered in salt and just about out of fluids. I moved along slowly thinking about the water and drinks in the car. After 1:06.00 I returned to the car to find Taylor sitting in the shade under the shelter. I asked him how he felt and he said “it’s a four letter word that starts with an s and ends with t” We decided we were both done for the day. I returned home, showered and felt nauseous for the rest of the day. I was totally dehydrated and three pounds lighter than when I left in the morning.

Just when you think you’re done, good things happen. Saturday afternoon my friend Brian Musick calls and asks if I want to run on Sunday. I say yes and we agree to meet at West Branch State Park for an enjoyable paced run.

After meeting in the parking lot of the West Boat dock, Brian says he thought he saw blue blazes on a tree down the road and we can pick up the Buckeye Trail from there. Neither of us had run this section of the BT so we decided it will make a worthy adventure. Just in the first few miles we found a dead snake, a vertebral column out of a deer, a slug and a whole bunch of mud and water. It was a great time. The trail is in very good shape and has about 10 creek crossings, each that present a different challenge.

We ran along until the trail reached a road and we followed the blazes up the road for a short while. When we realized the trail was going to stay on the road longer than we would have liked, we decided it would be a good time to turn around. We ran the trail back to the car and enjoyed crossing the creeks and the mud all over again. There is something about when you know you are almost done that you stop worrying about getting wet and muddy and just run right through it. That’s just what I did. It was a blast!

We ended up covering 10 miles in about 2 ½ hours which was just what the doctored ordered after Saturdays crash and burn. It was fun, relaxing, soft surface and very enjoyable. Brian and I shared a beverage in the parking lot after the run and then headed home. All in all, it was a decent week.

Here are the numbers:
Miles Run 33
Long Run 14.2
Minutes Run 345
Scariest moment: Bonking at 14 miles 4 weeks before the marathon!
Goal this week: 20 miles or 3 ½ hours of running – whichever comes first!

Week 13 - You Know What I Mean!

Week 13 was good, but not as good as I had hoped. The week consisted of running in McDonald on Tuesday, Wednesday, Friday and Saturday. Each run was of about 4-5 miles and was run at about a 7:45 pace.

The “funny” of the week was on Saturday morning before leaving for Kyrsti’s track meet at Slippery Rock University. I told my wife Pam I was running to the bank and when I came back 35 minutes later she asked where I had been. I said that I “ran” to the bank in Girard. Anyway, it was a beautifully clear morning and I enjoyed running across the viaduct to the neighboring city.

At Slippery Rock Kyrsti ran in the 3000m Steeple Chase again and also the 1500m. She is not running the times she would like, but she smiles after each race and is happy to still be competing. Accompanying us on the trip to the “Rock” were my son Taylor and his friend Sophia and Kyrsti’s friend Paul. After the meet we all ate at Hoss’s in Grove City.

On Sunday the plan was to run 20 miles in Mill Creek. I decided I would run the section around Cohasset and Glacier and include the trip up Bear’s Den to add on a few extra miles. Once I reached the Mill I planned on going to 224 and back and that would be right around 20 miles.

Word to the wise……. Sometimes plans change.

I got out of the car to a steady cold drizzle and about 36 degrees. The Weather Channel showed no rain before I left the house, but here I stood in a weather vacuum of some sort as it steadily drizzled. No big deal I thought as I put the hat on along with the Under Armor jacket. I optimistically figured that it would quit and that it would clear up.

I made my way towards Glacier and my legs felt dead. I wanted to run the hillier section of the park while I was fresh and then enjoy the flats for the second half. I have done it the other way around before but it really sucks. I pressed on and after a while did not feel too bad. My legs were loosening some and I was feeling okay. The rain continued.

I was to Lake Glacier in no time and decided to visit Fellowship Gardens. They are getting prepared for the season but I was happy to find the bathroom open. Sometimes the littlest things bring joy in life. I made my way along and soon I was heading up Bear’s Den counting each step. I enjoy this part of the park but it is a difficult climb. In fact, it may be the hardest climb on the roads in the park. When I got to the top I detoured around the loop by the Bear’s Den Cabin and climbed out of the hole and back onto the main road. It rained on.

I ran along Cohasset and up Big Bear and made my way back to the car. I changed water bottles and took in a GU. I had in a little over 10 miles and was set for the run to 224. I started running and noticed that since I had stopped the discomfort in my right upper inner leg had come back. I had this pain about week or so ago but had not noticed it lately. I don’t know how to describe it other than something like “hip fatigue”. It doesn’t feel like a cramp or muscle pull, but just discomfort. I decided the flats at an easy pace may do it some good so I backed off the speed and focused on making my leg feel better.

I ran along the straight side of Lake Newport first and was watching the ducks and geese land and take-off on the water. It was great except for the fact that now the steady drizzle had turned into a mild downpour. Water was dripping off the brim of my hat and my leg wasn’t feeling any better. When I got to Shields Road, I had a decision to make. Go around to 224 or cut back and head towards the car. If I headed back I would have about 15 miles in. If I went to 224, I would get my 20. I opted for the conservative side as I don’t want to get sick or injured this close to the marathon.

I ran back to the car in the steady rain and finished the 15 miles in 2:09.00. I was happy with the time but more concerned about the way my leg was feeling. I decided stretching was in order when I got home. I will definitely be more vigilant about this for the next several weeks leading up to the race. Hopefully next week I will get in my 20, as I plan on at least 2 -20 mile runs before the marathon.

Here are the numbers:

32 miles for the week
349 minutes of running
Long run = 15 miles
Weight = 198 and feeling great!

Week 12 - 6 More Weeks Until Marathon!

Week twelve was a good week. I had planned on cutting back my mileage some after the 18 mile long run and 39 mile week. I took Monday off because my legs were pretty well spent. I decided to run Tuesday and went out for a 4 mile run in 34 minutes. My legs were heavy at the beginning but felt better the longer I ran. I started thinking I would have been alright to run on Monday. Lesson learned I suppose.

On Wednesday I ran another 4 miles in 33:00 around town. It was a warm day and I felt good. I have started to develop some tenderness in on the top of my right leg, kind of near the groin. It actually hurts more when I walk than when I run. Possibly overuse?

Thursday I chose to go on a walk with my wife around town and we managed about 2 miles at a leisurely pace. The walk felt good and by the end I thought I had worked the kinks out of my leg. Friday I got off work early and ran around McDonald again. I had things to do that evening so I figured I would get my run in before I ran out of daylight. This was probably my fastest run of the week as I covered 4 ½ miles in 34:00.

Saturday morning I ran in McDonald in the morning as I was traveling to Washington PA to watch Kyrsti run at Washington Jefferson College. I had bought a Tom Tom GPS on Friday night and decided to put it to the test. It performed flawlessly! Once again she competed in the 800 and the 3000m Steeple Chase.

Cameron Stadium Scoreboard - Washington Jefferson College

Kyrsti Running the Steeple Chase

Kyrsti ran so fast she blew her shoe off!

On Sunday my training schedule had a 12 miler planned for me. What better place than Mill Creek on a sunny Sunday morning is there to run? I packed the fuel and liquids and headed to the park. I was actually eager to run as 12 miles would seem like a breeze compared to the 18 miler the week before. I decided to make it a hard twelve and pick all the hills I could think of. I also decided to mix in some trails and some roads (maybe it would help with my leg).

I started out by running around Lake Glacier, and then headed towards the East Cohasset Trail. I then ran up towards the Mill and was grateful to find out that these bathrooms are now opened on the weekends in April. The water fountain is also again hooked up! I made my way down the trail and crossed over the second bridge. After some trail running I got back on the road and ran all the way to the top of Big Bear. I made my way down the decking and back onto the trails. I followed the trails towards the Silver Bridge and back onto the trails around the other side of Cohasset. I was running well and felt strong.

I made my way along this trail and realized that if I headed back to the car it would cut my run short. I followed the trail and passed Pioneer Pavilion and headed towards the car. As I ran by the car I was at about 70 minutes. I traveled up the road and decided to run Bear’s Den. What a better way to end a run than by climbing some more hills? I pressed up these hills and could feel the effort. I wasn’t going fast, but I was running. I now try to run every hill no matter how I feel. I got to where it leveled off and felt myself going faster. I prepared for the next hill and climbed it fairly well. I was now thinking about the fun of running back down these hills. I went up the last hill hard and turned around at the entrance to the Morley Pavilion.

I started going back towards the car and felt like I was on a roller coaster. I was running hard and kind of letting it all go. Usually I do not run down hills hard but today for some reason I was. I smiled as I poured down the hill. I was back to the car and stopped my watch at 1 hr. 35 minutes. I am guessing I averaged about 8:30 miles as I know a few points on the course I ran that are a mile but I try not to get all caught up in that.

Overall it was a good week of running. This upcoming week my long run will be 20 miles but I may go longer (22) if everything feels right.

The numbers:
Total Miles = 32
Long Run = 12 miles
Pace 8:00-8:45
Weight = 198 (but my pants are loose now!)
Fuel Intake (2 Hammer Gels on the 12 miler plus a bottle of Succeed) I had dried salt all over my face at the end of the run. I may need to start taking salt tablets on these longer runs with the weather heating up.