Monday, January 28, 2008
On Saturday, I headed to Mill Creek Park to get in my long run. It was still cold and I told myself before leaving for the run that if it was too bad, I would cut my run short. It was 10ْ˚ when I got out of the car. I think it was somewhere around “0” with the wind chill. Although the air was crisp, it did not feel too bad (maybe I am getting used to this weather I thought to myself).
I ran into my son and his friends in the parking lot who were there waiting for some more people to arrive. I told them I was leaving and off I went. I started off slowly and was intent to run every bit of this run and climb every hill. I decided prior to getting to the park that I was going to run my usual 10 mile loop backwards just for a little change of pace.
The first mile or so was pretty cold. My hands were cold and when running along the edge of Lake Cohasset I could feel my face tighten up as the cold air blew across the lake. I shook my hands and rubbed my face. I was dressed adequately and knew once I got going I would warm-up just fine. After the first substantial climb up Big Bear, there was not a cold spot on my body. I was actually wiping sweat from my face before it could freeze on my brow. The nice part about this section of the park is that it is closed in the winter, so there was no car traffic and it closely resembles running on trails as the roads were completely snow covered.
I cruised this entire run. I am not sure which way is easier to run, but the elevation increase/decrease would be exactly the same. Towards the end of the run I decided to add an extra loop onto my run. Instead of walking down the steel staircase on the end of Lake Glacier, I ran down Glenwood Ave. to Mahoning Ave. and made my way a few blocks east before turning down a block and heading back into the park. I added at least a mile and it felt good.
I decided when I got back to the entrance of the Rose Garden that I would pick up the pace a bit and see how it felt. I made my way down the road and could actually feel the wind hitting me harder in the face as now I was moving into a headwind. It started to snow just a bit. I put my tongue out to catch the little pieces of moisture. I tucked my head slightly and continued to drive my legs into the wind to get back to the car. I was breathing harder and the cold wind made my breath look like it was white frost coming out of my mouth. Very cool I thought. I made it back to the car in 1 hour 28 minutes for about an 11 mile run. I was happy and actually felt I could have went a little further.
I followed this long run up with an easy 4 mile run around town on Sunday. It is funny but after running in Mill Creek Park, there is no hill around town that even makes me look twice at it. In the fall when I was running around town with the cross country boys, I noticed every hill, no matter how big or small. Now I would describe McDonald as being pretty much flat.
My total miles for the week was 27
Average pace per mile 8:30
Weight still 200 but I feel lighter!
Long Run = 11 miles at Mill Creek (felt great)
Continued use of heavy hands to increase effort on short runs and strengthen my arms and upper back.
I have also incorporated stretches into my routine to loosen and strengthen my lower back. I was given some great routines to do by my physical therapist after injuring my back. So far my back feels great!
So that is week 2. I am keeping my head up and plunging forward. Next week will present me with different challenges, but I am prepared to run at various times to get my miles in. Stayed tuned for details!
Tuesday, January 22, 2008
Unfortunately that all changed when I arrived to work Monday morning to find that the Department of Health had arrived at our facility to do our annual Medicaid compliance survey. In simpler terms, this meant that Tronk would be working at least 50 hours this week along with coaching swimming in the evenings. So Monday, Tuesday, Wednesday, and Thursday amounted to leaving the house at 5:30 a.m. and returning at 9:00 p.m. Not much time (yet alone energy) to even go for a run. I chalked this week up in my mind to getting in whatever I could and start officially next week. One week can’t kill me right? I was grateful that the survey came when it did because I would rather it happen now than in the middle of my training.
So my training for this week amounted to (3) five mile runs on Friday, Saturday, and on a cold Sunday I chose to run on the treadmill (Ughhh!!!). It really sucked!
My weight remains at a steady 200 pounds. One thing I did do was try to use this week as a recovery of sorts. Since I was running less, I did some stretching in the evenings, drank plenty of water, and did some light weight exercises. Next week will be better, and I have already started off well by running my scheduled 4 easy miles on Monday the 21. Boy it was cold out there but I have told myself it is time to put up or shut up.
Continue to follow the blog for updates. It will be at least weekly but may be more frequent if I have an interesting experience that is worth telling the world wide web. See you “On the run”!
Sunday, January 13, 2008
Over the next few months I will be chronicling my training along with any other intersting things I can to throw in. One thing this blog will contain will be my weekly mileage, my body weight, training mile pace, long run for the week, and anything else that I think a reader may find worthy. So without further ado:
- Total miles for this week was 25
- Body Weight = 200
- Training at 8:20 pace for long runs
- Long Run = 10 miles ~ roads in Mill Creek (every big hill I can find)
- Cross training (sort of) I started jumping rope for 2 minutes in between (8) 600 repeats - I am trying to get my heart rate increased on the days I run shorter. I also carry 2# "heavy hands" on the 600's. I also started isometrics on off days or shorter days, i.e. sit-ups, push-ups, L-seat dips, and Russian twists.
My ultimate goal is to be around 190# for this marathon. I have not been under 200 for the past 11 years! Stay posted and any words of encourgament would be greatly appreciated.
Tuesday, January 1, 2008
I should mention one last thing about this race that brings me back every year. The swag for a 5K is tremendous. Each runner received a sweatshirt, a water bottle, coupons to Dick's Sporting Goods and a Power Bar. In addition to that, the after race refreshments are second to none, with cookies, donuts, fresh fruits, Power Bars, hot chocolate, coffee, Gatorade and bottled water. All of that provided by some of the nicest race sponsors and helpers you would ever want to meet. What a great day and HAPPY NEW YEAR!