Quick workout tonight

I decided to do a workout tonight instead of a run. I am having re-occurring issues with my right hip and inner part of my leg. I know what the issue is, I am just really lazy about keeping up with it.
This issue brought my running to a near halt in 2005 and 2006.
I went to PT a many times over the course of a year, and they determined that it was an impinged nerve in my lower back (Lumbar area). The impingement would cause tightness and pain down my leg resulting in a very painful life.
Anyway, I have muscle imbalances that need to be worked on.
As many of you know, it takes a lot of time and energy to workout, run, and do the many things in life.
I am stretched as thin as I can get when it comes to having time for anything.

I need to start on my Yoga again, and more Core work. When I do these things, the issues disappear. When they disappear, I get lazy or busy. Then the issues come back.
So, I need to stay on track so I can do what I love to do: Run.

Tonight’s workout:
100 Standard Crunches
90 Side Heel Touches (works Obliques)
90 Seconds of Planks
90 Seconds each side of Side Planks
50 Medicine Ball crunches with 12 lb Medi-Ball
100 Pushups
80 leg lifts each side for hips
5 sets of 10 Cobra Pose

Here it comes....What you all have been waiting for...

I ran tonight! OMG what is this world coming to?

I know I am being hard on myself, but if I am to make it to my first 50 miler, then I have to straighten myself out.
I ran 6 miles tonight, and felt as if I was dying. It seems that I only have one speed which is about around 8:26 per mile. I had to stop and walk a lot tonight. My heart rate was maxed out a lot. According to my Garmin: Max Heart: 194, Average Heart: 183
It felt really good to get out there and run after a long week of not being able to get out there and run.
I have to keep at it, and I will be back soon enough.

Totals: 6 miles hilly roads, walked some Time: 1:00:00 Pace: 10:00 per mile

To my Millions of Loyal Fans out there....... (Ha Ha)

I apologize for the absence of running. Between work (being on call), and putting down a new Walnut Travertine floor in my kitchen, I have not had the chance to go out and do even 2 miles.

Beleive me, it is killing me.
I keep thinking about that 50 miler in March. Will I be ready? Stay Tuned!

Being on call is the worst

I am on call this week and have not been able to run much at all. Today around 4:30 I started to go out in the rain and wind for a quick run when I got a call regarding a major issue in New York City. Anyway, it is now almost 2:00AM and I am still on the call. I'll probably be on it until the morning or later.

Anyway, I have noticed that since I changed to new shoes and started running the track that my hamstring and ITB has been feeling like it wants to spring an injury. I am so in tune to my body after all that I went through with my previous injury. I think I will back off the new shoes for the next few runs to see if it helps. It could also be from running at a slightly faster pace than what I am used to.

Hopefully, if TANYA gets back to me regarding a Friday run, I will give it a shot then. I think she's probably hung over from all the Double Chocolate Cookie Crisp she's hooked on. That stuff is like crack.

My wife and I both eat it uncontrollably if we get it. The box is gone in about an hour.

No wonder I am a doughboy. Not sure why my wife isn't though.

Tonight I ran at PNH track. It was supposed to be a rest day, but since I am on call, I decided to take my chances and go out and run a few.
For some reason, not sure, it seems that even holding a pace for a certain amount of time proves to be difficult at times. It could be from running on the track that my speed increases naturally versus running on the trail. Hmmm, could be that: I am out of shape perhaps?
I hope this is a good thing.
I am need of a long run though. I need time on my feet. I hope to do a 5+ hour run here soon before I go crazy.

Totals: 3 miles Track Time: 27:09 Pace: 9:03

Jet-Puffed Dog

Since I am a lame ass and didn't run today, here is a post of my dog's "Jet-Puffed" marshmallow binge tonight.

I was making some hot chocolate with marshmallows tonight. Okay, again, I am a lame ass for making a hot chocolate, who cares.

I was in the living room drinking it and working when I heard a bag rattling. "Okay, who's into what"? I went in and found my dog had eaten an entire bag of marshmallows.

-I'm probably going to get a nice "Clean up on Isle 10" later this morning.

Today's Long Run, not so long.

Today was supposed to be 12 miles. I am on call this week for work, and I don't really want to stray far from home so, I decided to go to the track. I will probably be hitting the track a lot this week so I can jump in my car and drive home quickly if needed.
I went to Pickerington North High to run 8 miles on the track then head over to the cross country course for about 4 miles.
I ended up stopping after 5 miles. I wasn't into the run too much, and I thought I would be able to go back out later for a night run to finish out today's mileage.
-It didn't happen. My wife and I went to dinner, and for some reason, I was incredibly sore from today's run. Not sure what it is, could be from the track.

Total: 5 miles, Time: 47:27 9:30 pace

The Snow is here

No pictures tonight. All you would have seen was a wall of sleet moving in on the track at Pickerington Central.
Tonight was supposed to be hill work. It was getting dark, and the parks close at dark. I decided I had enough time to go run at the track, then run up the steep embankments around the stadium.
I ran two miles, then ran hill repeats on the hill that was probably 30-35% grade. I did 6 hill repeats, and I thought I was going to have a heart attack.
I decided to leave just in case the cops came by and wanted to know why I was running in the rain/snow in the dark on school property.
On my way home, I was just itching to run some more.
I pulled over at this church, and jumped out and ran 1 more mile up and down this valley that had a steep hill on both sides. That gave 3+ miles overall.

3 + miles total:

2 miles Time: 17:04 8:28 average pace
+ 6 hill repeats at 35% grade
1 Mile worth of hill repeats 8:58 pace

Track Work

I just got my new Asics Nimbus in the mail. I love these shoes. I wanted to immediately go out and break them in.

I decided I would try going to the track again. I've ran there many times but got bored with just running in circles. After reading Josh's Blog, it hit me: Duh! Go to the damn track to work on speed.

Seriously, the roads around here are too varied. Even though it is Ohio, there is not a consistently flat surface around here. In certain instances, that is a good thing.

I used to be somewhat a faster slow poke when it came to running. I had always wanted to break 4 hours in a marathon, and was very close to doing it until I was injured. I want that back!

Anyway, I went to Pickerington Central High School track since it is closer to my house.

The Pickerington North High School track is very nice, but seems to be a few people out there. -Too crowded!

I shouldn't complain. They have two tracks at Pick North side by side. It is really nice. The cushioning is like a cloud.

So, to sum up: I have 3 tracks to run at, 2 Cross Country courses to run, a slew of parks, and endless roads. I feel lucky.

Okay, back to the damn workout:

I decided tonight would be mile repeats with a short break in between. I wanted to work on leg turnover, and better my form.

Mile 1: 8:43 200 meter walk break

Mile 2: 8:28 200 meter walk break

Mile 3: 8:53 400 meter walk break
Mile 4: 8:21

Totals: 4 miles Average: 8:37/mile pace

Can't Sleep = No running

The past two nights have been hell. I have not been able to go to sleep even after being up all day. I am so tired, but just cannot fall asleep.
Saturday, I went to bed at 10:00, and never fell asleep until around 4:30 AM. I woke up to pouring down rain, and half my day shot.
I thought I would make it up by running 16 on Monday, but again, didn't get to sleep until 6:30 AM or so.
I guess I need to just put it behind me and start my week over again.

Slate Run - 4 miles

Today, I went out to Slate Run Metro Park again for a quick run.

The last time I ran out here my camera battery was dead. This time a I took a few pictures.

Slate Run will give you a good hill workout if you so desire. What I like about this park is its diversity. Many wooded sections, with an extensive marshland, several lakes, and many prairies.

This picture of the guy going up the hill, is an actual depiction of the hills that are out there.

The picture below is of the covered bridge on the Pet Trail.

The last picture is typical of the trails out there. At a later time, I will post some of the marshland, and prairie.

Total: 4.25 miles Time: 43:55 Pace: 10:20

Chestnut Ridge - Hill work

Today, I got that dreaded feeling: "I don't wanna do it".
I had just woken up and felt like I was hung over. I told myself, "if I don't go today, then what's going to happen in January when you have to go out for a 25 miler one day then a 9 miler the next? You won't make it in Mississippi". -You sorry ass, it's only 2 miles.
So, I went downstairs took an Excedrin, and started to get ready. I headed out the door, to Chestnut Ridge Metro Park in Canal Winchester. It's a nice little park with some good old fashioned ass kicking hills.
What I like about this park is that it's less than 10 minutes from my house, and it is a seriously good place for both uphill and downhill training. Those of you in the Ultra running world know, downhill training is just as important as uphill training.
When I ran Haliburton, the thing that beat my quads and knees to death were those little downhills that I typically ran hard not thinking that I was going to pay later on in the race.

I got to the park, and oh man, it is so beautiful out there. I got my camera out, and wouldn't you know it. My damn battery was dead. I need to get back over there soon and take some pictures of the trails.
I headed south on the Ridge Trail to connect to the Meadows Trail which has rolling hills, which turn into a nice hill going up Mt. Canal Winchester. (That's the name I call it anyway).
This hill is around .35 of a mile long. I got maybe .10 of a mile up the hill and I had to stop and walk until my heart rate got back to about 170 bpm. I then started back up the hill to reconnect with the Ridge Trail. This is where the downhill training began. There are a few little rollers at the top of the ridge, but then it winds down into a steep plunge ending back at the parking lot.
I ran hard down Mt. Canal Winchester and I scared the hell out of a couple walking up the hill. They thought I was going to run over them. Good thing they got out of the way.

Total Miles: 2 miles Time: 19:58 Pace: 9:59

I can taste Blood when I breath.....It must have been Speed Work day!

As prescribed for today: 2 Miles (speed work)

Okay, I am admitting that I am really out of shape here. That is the whole reason I have this Blog is so I can throw myself out there and get the hell embarrassed out of me while trying to get back to where I once was. If you look at my profile, that was a picture of me when I was in my best shape during my marathon bingeing.
Anyway,
I was going to go to the track and run a little down there, but I forgot, my wife took my Jeep today, and she had a partially flat tire on her car. I decided on a road run, 2 miles out & back on hilly roads.


Mile 1: 8:10
Mile 2: 7:54

Total (For those of you that can't count): 2 miles 16:04 8:03 average pace.

Running with the Ducks......in the rain

Yesterday, I ran with the Buffalo, today, I run with the ducks.
I planned a 6 mile run that would wrap up my week with 20 miles. Did it happen? Read on.

I go down to Pickerington Ponds, which is literally 2 miles from my house. I have never ran there.
I decide to go out there after scouting good places to run while at work today.
I get there and start out on the Meadow Lark Trail and do two loops there before heading out on the road to run up to the Killdeer Trail. While running on the road, I hear a rumble off in the distance. I think, is that thunder? No way, it's probably the cargo jets taking off or landing over at Rickenbacker. I get to the trail head, and sure enough, I see lightning. I am now a little ways away from my Jeep, and decided to keep running on the trail. After all, there should be a shelter at the end of this trail. Wrong! As I am running down Killdeer, the rain is light, but steadily picks up towards the end. No big deal, I've ran in the rain many times. I get to the end of the trail, and there is no shelter. I take off, and start back down the trail, and the lightning was relentless. One bolt snapped about a mile from me, and almost sent me to the ground. Damn! That was close!
I can see off in the distance what looks like a white wall, of something moving fast towards me.
WTH is that?
The hail started coming down hard, and I had no shelter. Damn, that hurt!
The next best thing I could do was stand behind a tree for shelter. It worked.
Once the hails stopped, I decided I better get going before I cool down too much. The temperature was dropping fast.

You can see in the picture that haze. That's hail.











As I headed back towards Yellow Legs Trail, (I know, I was thinking the same thing when I read that), the temp kept dropping more and more. I was soaking wet since the rain did not stop.

I got back to Ellis Pond, and decided to end the run there. The temps were dropping, and I was soaking wet.














Total mileage: 5.04 miles Time 45:45 Pace: 9:05

LSD..... my Drug of Choice!

Sunday is my day to slow down a bit, and go for an LSD Run in the Hood or, Long Slow Distance for those in my family flipping out that I am hooked on LSD.
Actually, I am hooked on LSD. My favorite type of run. I can go out for hours and just absorb my surroundings.
I headed out towards Busey Rd through he hood. My first stop: The Buffalos.
Okay Tanya, since you don't believe me about the hills or the Buffalo, here they are:

This pictures is on my way back from the turnaround. When I came upon them earlier, they were out in the field more.

Anyway, earlier in the run, I went past the Buffalo, and started down a steep HILL, and this guy was outside with his Black Lab. He and I chatted for a second, and he asked me "how far you running"? I said "oh, just 8 miles today".
I then said that I would be back in a few because I was going to turn around a few miles ahead.

On my way back, I start up that damn HILL and as I crest the hill, I hear Metallica blasting from a stereo. It was the guy I was chatting with before. He yelled: "I thought you could use a little pick me up coming up that hill". I was dying laughing.
How's that for a training run support. I said "thank you, I love Metallica".

I got to the turn around and felt really good, and decided to run the second half a little harder.

I got to the Haunted School House, and decided it would be a good time to stop and eat my last Shot Bloks, and turn my iPod on.

I took off and wound my way back home trying to avoid the killer Jack Russell Terrier, and a Bad Ass Yorkey. If they got a hold of me, I probably would have been a dry boned carcass along side the road.

The last picture below shows a great way to end all of my LSD excursions: Leg Drains. For those who do not know what Leg Drains are, or have never done them. They are wonderful. It helps keep the soreness from setting in the next day from all the Lactic Acid buildup.

Special Thanks to the Buffalo Farmer for getting his Buffalo ready for a publicity shot.
Special Thanks to Dianni Homes of Pickerington for allowing me to refill my water bottle from their garden hose.

Total Distance: 8.08 miles 1:18:13 Pace: 9:41

2 Mile CC run

I was planning a quick 2 mile run today, and decided that was a good distance to take my two out-of-shape dogs on a run. It was really nice out today, so what the heck.
After straining my back hoisting the 90+lb Lab and the very rotund 40+ lb Beagle in the back of my Jeep, I then head off to Pickerington Central High CC course. It is only a mile away, and offered a great place to just let my Lab run. The Beagle of course needs a constant leash, or she would be in the next state in no time.

I start off the run, and they are so excited. We enter the wooded area, and then it starts..... Needless to say, our run ended not even .20 of a mile into the run. Below is what they continuously did after they decided they didn't want to run. I ended up walking them for about 20 minutes.

I take them home and off I go to Pickerington North High CC course. It is a little nicer, in terms of hills, and groomed pathway.

Total mileage for the run: 2.00 miles; 17:39; 8:34/mile

1st mile 9:04

2nd mile: 7:35

Pace was "Confortably Uncomfortable" towards the end.

At this point, I am dying to go back out and run another 5 miles, but need to hold back for right now. This for me, is a rebuilding period.

Thursday Hill Workout

Today: Hills.

Stairmaster: 1.75 miles, 84 floors, 20 minutes

Hill Run: 2 miles, 24 minutes. (I had my dog with me)

Started off at the gym with 20 minutes of Stairmaster, then went home and picked up my dog for a quick hill workout in one of the local parks in Pickerington.

Okay Tanya, here is a just one of many hills here in Pickerington;

This is at Sycamore Creek Park:

At this point, my dog just had enough and wouldn't run the rest of the way up the hill. Not sure who is smarter, him, or his owner.

This hill is a killer if you run it hard. We made it up, or I did, 2 times and then we went off for a cooldown by the "Zeller-Smith Bridge" Covered Bridge.

Here is the final loop in the Sycamore Creek garden, and the creek crossing:

Starting over...

I am beginning my new training for my first 50 miler in March. Even though I think I have an "okay" base already, I have decided to start over with training specifics. I will be adding speed work, hill training, LSD, and cross training where needed.

This past year, I have been wishy washy with my training. I am back after a long year and a half of pain in my right leg. The pain was so bad that I had to stop running. Once that I figured out that it was my back, I can now start running again, and be consistent.
I started yesterday with a tempo run of just 3 miles. I wanted to start out easy as to not burn myself out, and over train, which is common in ultra running.

October 31, 2007: 3 mile Tempo run. 28:53

Halloween.....A Night of Torturing my dogs.........

Okay, a non running post but I couldn't resist.
My wife and I are those nutty people you always see in Target laughing hysterically while holding up dog costumes before Halloween.
Of Course, my lab is over 90 lbs, and no costume will fit him, but.... there is our Beagle who is much smaller than him, or so we think.
My wife picks out this chicken costume, and I am laughing so hard when she calls me to say she picked out the best costume for our Beagle. She gets it home, only to find out that Beagle is so fat, she won't fit in a medium. We have to go back. We end up getting the next best thing which is a lobster. My lab aka: "Super Puppy", had to have his costume made. In past experiences, he hates costumes, and I know only a cape will probably work.
The neighbor kids love it. Actually, everyone gets a kick out of it.
See, it is so much fun torturing my dogs any chance I get.