Saturday morning was a battle to get out of bed; the rain was pouring down the humid air making for an unpleasant morning. As I layed there, I knew sleeping in was not an option for me. Lets face it, I need to pick up the pace if I ever want to do anything. After reading Chuckie V's post that stated, "a rainy day seperates the recreational triathletes from the serious ones. I want to be a serious one.
I met my running crew at Cadence in Manayunk by 8 am. The plan for the day was to do approximately 9 miles with a lot of hill work. There were five of us participating in the run. The coaches stayed back at the bike shop while we headed out with only a map. It was a great run; there were only a handful of people on the road which supports Chuckie V's post of triathletes love for rain.
Time was not a focus on the run due to the hill work and that we did not have a clear idea of the route causing us to stop briefly to check out the map. Overall, I am excited to start training on more hills.
Sunday, September 28, 2008
Wednesday, September 24, 2008
7 mile track workout
Today was a track workout at Roxborough HS in Manayunk, PA. I showed up early to get a few extra miles in before our track session. I met up with Amy and she joined in for a three mile warm-up. I enjoy running with her because all I have to do is nod my head as she talks the entire time!
The session consisted of a mile warm-up followed by stretching. As the group was stretching, the two coaches reviewed a few pointers such as your arm motion, relaxed upperbody, and etc. I signed up for the class to let the running experts diagnose me and build me from scratch. Boy, I was wrong with this assumption. Do not get me wrong, I enjoy being a part of the running class. I just now understand that I have to be assertive in asking specific questions; pick their brains from nutrition to recovery. Trust me they know too; Lisa (coach) placed third at Ironman Louisville then competed at the World Championships in Kona.
The heart of the workout consisted of 3 x 1600s at half-marathon pace. The first mile was completed in 7:37 which is about my 10K pace (I think?). By the last mile, I felt comfortable at the 8:00 pace. The true test is to be able to hold the 8:00 pace for 13 miles.
I wanted to share a favorite quote of mine. I read it years ago then had it sent to me through RunnersWorld. Now it is hanging in my office.
"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle-when the sun comes up, you'd better be running. "
The session consisted of a mile warm-up followed by stretching. As the group was stretching, the two coaches reviewed a few pointers such as your arm motion, relaxed upperbody, and etc. I signed up for the class to let the running experts diagnose me and build me from scratch. Boy, I was wrong with this assumption. Do not get me wrong, I enjoy being a part of the running class. I just now understand that I have to be assertive in asking specific questions; pick their brains from nutrition to recovery. Trust me they know too; Lisa (coach) placed third at Ironman Louisville then competed at the World Championships in Kona.
The heart of the workout consisted of 3 x 1600s at half-marathon pace. The first mile was completed in 7:37 which is about my 10K pace (I think?). By the last mile, I felt comfortable at the 8:00 pace. The true test is to be able to hold the 8:00 pace for 13 miles.
I wanted to share a favorite quote of mine. I read it years ago then had it sent to me through RunnersWorld. Now it is hanging in my office.
"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle-when the sun comes up, you'd better be running. "
Monday, September 22, 2008
Sunday - A Day To Remember
Yesterday, I had to prolong my long ride for my sister’s birthday. I traveled to my mother’s house for a nice morning with family. It was Stephanie’s 31st birthday. I can only hope every year is as good as her last. As she matures in her life, Stephanie is becoming more comfortable with herself and the people around her. I seem to always live in a life of turmoil and questions and Stephanie can attest to this. Stephanie has been a support to my life as she has for everyone she knows. Now, it is good to see that the ball is in her court; she has become a decision-maker in her own life not just in others. Stephanie has lost over one hundred pounds; half of that in the past year. She has learned a healthy life style is as physical as it is mental. I used to worry about Stephanie, but not anymore. I am excited to be a part of her 31st as she keeps raising the bar in her own life.
See I just prolonged the Sunday ride again. I took off from Williamstown and headed to the big road; Union. After speaking with everyone at the training session on Saturday, I realized that I must start enjoying hills before they eat me alive in Louisville. I traveled through my hometown and was able to take Union Road all the way to Route 49. The ride was exactly 50 miles. During the ride, I focused on staying relaxed and hydrated. I went through two bottles; one of water and the other of Accelerade.
Yesterday was a first for me on the bike. Well, let me say off the bike. I traveled through my development and picked up the sidewalk from the road. I was not paying attention and that is when I hit the grass then tried to get back on the sidewalk. Wham! I went flying off my bike; scraping my arm and leg. Following the fall, I took a quick look around to make sure no one saw the fall then was pretty excited that I was able to get the first fall out of the way. I was feeling pretty macho about the fall until I realized that I must have been traveling around 10 mph before the fall! Embarrassing, but worth laughing at.
See I just prolonged the Sunday ride again. I took off from Williamstown and headed to the big road; Union. After speaking with everyone at the training session on Saturday, I realized that I must start enjoying hills before they eat me alive in Louisville. I traveled through my hometown and was able to take Union Road all the way to Route 49. The ride was exactly 50 miles. During the ride, I focused on staying relaxed and hydrated. I went through two bottles; one of water and the other of Accelerade.
Yesterday was a first for me on the bike. Well, let me say off the bike. I traveled through my development and picked up the sidewalk from the road. I was not paying attention and that is when I hit the grass then tried to get back on the sidewalk. Wham! I went flying off my bike; scraping my arm and leg. Following the fall, I took a quick look around to make sure no one saw the fall then was pretty excited that I was able to get the first fall out of the way. I was feeling pretty macho about the fall until I realized that I must have been traveling around 10 mph before the fall! Embarrassing, but worth laughing at.
Saturday, September 20, 2008
Trail Run in Fairmont Park - 12 miles
I woke up this morning around 6:30 am not wanting to get out from under my comforter. This was truly the first day of the fall weather season; my car’s temperature read 58 degrees. As fall weather hits, so does the Philadelphia running season. Tomorrow is the ever-so popular Philadelphia Distance Run. The PDR was my first big race in my life. I believe my finishing time for the 13.1 mile run was 1:57. I do not think this time would have placed me on the podium, but it was a thrill to be amongst all of these runners on a perfect Sunday morning.
I reached Manayunk minutes before the 8:00 am run. Steve, Paul, Marissa, and Todd (coach) went on a different route today due to all of them doing the PDR tomorrow. I was joined by Lindsey, Franny, Brady, and Lisa (coach) for our long run through Fairmont Park. The run was a comfortable pace allowing for all of us to talk. I learned a lot from Lisa during the run. Lisa was giving me advice on IM Louisville; this will be my first in August. Lisa not only completed IM Louisville two years ago, but placed third in her age group and qualified for Kona World Championships.
When I heard this, I instantly became excited to pick Lisa’s brain on every aspect of training, nutrition, hydrating in a race, and etc. I was waiting to hear about the secret carbohydrate to protein ratio or the natural supplement that will help in hydration during races. I was pleasantly surprised on the numerous tips from our discussion including: Red Bulls give you wings in a race, Swedish fish are her favorite on a run, and lastly Lisa drinks Coke every two miles in a race. Folks, it is really that simple.
6 miles out - 51:47
6 miles in – 47:49
Hours after the run, I headed to the pool for some laps. I warmed up with a ten minute session. The warm-up was followed by ten minutes of leg kicks using the kick board. Then I ran through one set of drills. Lastly, I cool downed with another ten mile interval. This was the first time the pool had the heater on months.
I reached Manayunk minutes before the 8:00 am run. Steve, Paul, Marissa, and Todd (coach) went on a different route today due to all of them doing the PDR tomorrow. I was joined by Lindsey, Franny, Brady, and Lisa (coach) for our long run through Fairmont Park. The run was a comfortable pace allowing for all of us to talk. I learned a lot from Lisa during the run. Lisa was giving me advice on IM Louisville; this will be my first in August. Lisa not only completed IM Louisville two years ago, but placed third in her age group and qualified for Kona World Championships.
When I heard this, I instantly became excited to pick Lisa’s brain on every aspect of training, nutrition, hydrating in a race, and etc. I was waiting to hear about the secret carbohydrate to protein ratio or the natural supplement that will help in hydration during races. I was pleasantly surprised on the numerous tips from our discussion including: Red Bulls give you wings in a race, Swedish fish are her favorite on a run, and lastly Lisa drinks Coke every two miles in a race. Folks, it is really that simple.
6 miles out - 51:47
6 miles in – 47:49
Hours after the run, I headed to the pool for some laps. I warmed up with a ten minute session. The warm-up was followed by ten minutes of leg kicks using the kick board. Then I ran through one set of drills. Lastly, I cool downed with another ten mile interval. This was the first time the pool had the heater on months.
Thursday, September 18, 2008
A Tribute To My Father
Last night marked a big day in my life; seven years to the day since my father passed and my first Back To School Night as a principal of an elementary school. It was a bittersweet day indeed. Looking back on that day in the hospital, alot has changed in my life. I was a junior at Rowan University majoring in Special Education and coaching HS football at Triton Regional HS. Since my father's passing away, I have been busy with life:
Graduated from Rowan University with a degree in Special Education
Became a Special Education to middle schoolers for two and half years
Received my master's degree in Administration from Wilmington University
Became a supervisor of a federal grant dealing with "at-risk" students for two years
Became a vice-principal of the same middle school for two years
Became a principal at an elementary school
Ran the Philadelphia Distance Run twice (half-marathons)
Completed Ironman Rhode Island 70.3
Completed more than 40 Runs/Triathlons
Volunteered numerous hours to the Buena Community
Raised $3000 for the Leukemia and Lymphomia Society
Last night following Back To School Night, I traveled to my father's burial site for some reflection. My father gave me the tools to not only survive in this world, but to excel in it. While standing near his grave, I began to laugh at myself and how I arrived to where I am today.
I just cannot wait for him to see me at Ironman Louisville.
Graduated from Rowan University with a degree in Special Education
Became a Special Education to middle schoolers for two and half years
Received my master's degree in Administration from Wilmington University
Became a supervisor of a federal grant dealing with "at-risk" students for two years
Became a vice-principal of the same middle school for two years
Became a principal at an elementary school
Ran the Philadelphia Distance Run twice (half-marathons)
Completed Ironman Rhode Island 70.3
Completed more than 40 Runs/Triathlons
Volunteered numerous hours to the Buena Community
Raised $3000 for the Leukemia and Lymphomia Society
Last night following Back To School Night, I traveled to my father's burial site for some reflection. My father gave me the tools to not only survive in this world, but to excel in it. While standing near his grave, I began to laugh at myself and how I arrived to where I am today.
I just cannot wait for him to see me at Ironman Louisville.
Monday, September 15, 2008
7 miles on the Trail
I set the alarm for 5:30 am but a restless night kept me from any running that early in the day! The only thing that got me up and going was the thought of my coffee while driving to work. Following a day of work, I was able to hit the Williamstown trail around 6:30 pm. The weather was decent; the humidity that I felt in my house yesterday was almost gone! The run started off slow at an 8:40 pace then was able to pick it up to around 8:10 for the last three to four miles.
On a pretty nice day in September, I was the only person on the trail running. There were plenty of families and couples walking and riding their bikes in what seemed to be enjoyable. I can only imagine what they were thinking of this sweaty guy painfully running by them. It does feel good to know that I am the only one hitting the trail for a workout worth my salt or even my dinner.
On a pretty nice day in September, I was the only person on the trail running. There were plenty of families and couples walking and riding their bikes in what seemed to be enjoyable. I can only imagine what they were thinking of this sweaty guy painfully running by them. It does feel good to know that I am the only one hitting the trail for a workout worth my salt or even my dinner.
Sunday, September 14, 2008
The Sunday Blues
I was planning on a long bike ride of fifty miles this morning. This was before I picked my head off of the pillow. The temperature outside did not warrant me to be on my bike; 92 degrees and humid! Also, I had a long night in Atlantic City drinking Vodka and Tonics as if it was my job. This is a brutal excuse to why I was not on my bike training. I need to remind myself that Ironman Louisville next August does not really care about the weather nor my wild nights in the city. Instead of getting on the bike today, I headed to the local bar for the football games. I met up with Dave while the others never showed up.
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