Tempo Run

This weather is driving me nuts. It's cold again and snowing. The snow is not accumulating thank goodness.
Today's run was 4.5 miles at temp pace or 153 Heart rate. I ranged from 144 to 163. I felt comfortable. With the warm up and cool down I had 6.67 miles. It was all done at the Wooster indoor track. Very nice temperatures there.
Tomorrow it will be cold with lows at 18 degrees. So the 3rd Forget the PR familiarization run should be like a normal run this winter. 23.75 miles...............................8 AM

400's at Wooster

Went up to Wooster indoor track to do 2 mile warm up, 8 X 400's at 85% MHR, and a 2 mile cool down.
Now this work out hurt, but I was under my target times. My average was 1:43.
Total miles for the day: 6.37.
Thanks Michelle for the use of the image.

'FORGET THE PR' Familiarization Run #2

8:00 AM the group running the 2nd familiarization run met at the covered bridge. The group included: Terri Lemke; Rob Powell; Mike Patton; Wayne ?, from Mansfiled Running Club (Sorry Wayne forgot your last name); Michelle Bichsel, and me.
We started from the covered bridge and headed to Little Lyons Falls. The trails were snow covered and very runnable. From the falls to the dam and up the big ass hill to the trail to the lodge.
At this point everyone left me in the snow dust and flew up the big ass hill. I was not concerned since I knew the course. I ran to the lodge, but did not see the others so they were in the loop by the lodge. This meant I was not too far behind them.
From the lodge via the Big Lyons Falls to the covered bridge.
After getting a little aid from my car I headed onward to the fire tower. I did not see the others, but heard them. I was probably 1 mile from the tower and that would put them about 1/2 mile on the other side of the tower. Or 1 1/2 miles ahead of me.
From the tower I headed to the bike trail and ran the next 4 miles on the bike trail to the covered bridge. Welllllllllllllllllllllllllllllllllllllllllllll over 3 hours for the 15.17 miles. Still not breathing well since being sick which slowed me some.
When I got back at the covered bridge all were gone. Michelle's car was there so she was probably running an extra 10 to 20 miles.
Glad it's done, wish I was feeling better.

200 Repeats

I have been sick for the last week battling the sinus, upper respiratory crud.
I have put off this workout since Tuesday, but decided it was time to see how I am doing.
One mile warm up, then 8X200 at 40 seconds.
I had great speed through 2/3 of the interval, but lacked oxygen from there on. It was like running using one lung. The lung that was working burnt.
So the average for the 8x200's were 42.8. Oh well I still got them in at a respectable time.
Finished up with another mile cool down.

Tomorrow will be the second 'Forget the PR' familiarization run. 15.05 miles.

The Elongated Run

Last night I received a call from Mike Keller letting me know he would be interested in running Mohican today. I told him my plans for 8 miles and he thought that would be great.
We started at the starting line for the 'Forget the PR 50 km' in Mohican S.P..
From there we ran to the trails in howling winds and no visibility towards the trail to the covered bridge. Ran 4 miles in new snow along the Clearfork of the Mohican River. It was beautiful, but cold being 20 degrees. Once at the covered bridge we were to head back to the start, but Mike wanted to elongate and not truncate the run. So we fast paced to the fire tower (2.5 miles).
Once at the tower Mike braves the elements and in the Art Moore tradition, climbs the tower.
Upon returning to terrafirma we headed to the covered bridge and then ran back to the start.
Nice adventure, plus added an additional 5 miles on the day for 13 miles, Mike gets 13.1.

Hacker 5

Ran on the B+O Trail out of Butler, Ohio. Ran 2.5 miles out and of course had to return.
The run was nice with a stiff breeze. I did a lot of hacking as I must be getting some type of bug. It seems it is in my right chest. Tomorrows workout will be the true teller of pain. I will be doing 200 meter repeats. Then we will see if I cough out a lung.
Also, did my ab workout. Abs on Mon, Wed.,& Friday. Weight workout on Tues. & Thursdays.

'Forget the PR' Familiarization Run #1

Today I was meeting up with runners doing the first, yes the very first, 'Forget the PR' familiarization run #1. It would be 15.45 miles. I also needed to get a 20 miler in for the 10 more mile challenge. So I decided to be down at Mohican at 7:00 am to get an initial 5 miles in before the other runners showed up. I did and got back in time to have a glossy taken of the group and off we went for another 15.45 miles.
The others that were there today included Terri Lemke, I coached a couple of her sons in track and one in cross country. Rob 'Race Director ' Powell, Michelle 'the rocket' Bichsel, Dan Bellinger, and Ron Dukes.
We started at the Pavilion at the Class A campground, Mohican S.P.. We proceeded north to the Mountain Bike Trail and followed it to Hickory Ridge. There were lots of trees down on the trail.
We all made it to hickory ridge and from there the group took off and left me in the dust to run all by my lonesome. I ran on the the covered bridge where the #2 aide station will be during the race.
I waited to see if Ron Dukes would appear and I would run with him to the pavilion. After 5 minutes I decided to move on along the river for the last 4.25 miles. It is always so beautiful running through this section of trail. Once back at the cabin area the trail follows the 'North Rim Hiking Trail' for one mile, then plunges down to the class A check in for a 0.25 mile to the finish.
It was a rather slow run for me probably due in some part to the trees down on the trail.
Ten minutes after I was done, Ron Dukes finished.
All in all a nice run.

Four Mile Tempo Run

Friday went to Wooster indoor track to do a 4 mile tempo run. Usually I like to have 2 miles easy, 4 miles at tempo, and finish with 2 miles easy, however time was a problem today so it was 1 mile on the front easy and 1 mile on the back easy.
My max heart rate is tested at 192. That's great for a 58 year old(pretty dam close to 59).
So 80-85% should be around 153 bpm. I range from the beginning at 145 and finished at 159.
So it went pretty well. Felt great. My average for tempo pace was 9:19. That sound off even for me. Two years ago that mile pace was 8:15.
So not overly upset, I know I'm off my game plan slightly.

Looking forward to the Sunday familiarization run for "FORGET THE PR" Mohican 50 km at 8am.

Indoor 800 Workout

Wednesday I completed a workout at the Wooster Indoor Track.
The workout was one of two focus workouts for the week.
2 mile warm up.
5X800 meters @ 3:50 or better
2 mile cool down

The 800's went well ranging from 3:38 to 3:50 for 3:44 average.
Ran a total of 6.59 miles.

Mon.: 5 miles
Tues.: Off
Wed.: 6.59 miles
Thurs.: 8 miles planned
Fri.: 2+4Tempo+2 = 8 miles planned
Sat.: 5 miles planned
Sun.: 20 miles planned

Running Week in Review

I was going to keep up with daily blogs on my running last week, but look I didn't.
So here's Feb. 2 through Feb. 8 in summary: 37.5 miles.
Mon, Wed., & Friday did an ab workout. Tues & Thursday completed a weight workout.

Mon: Wooster indoor track. 2 mile warm up with 6X200m @ 41.7. Followed by 2 mile cool down.
Tuesday: 5 mile run in Loudonville with indoor track team.
Wed. & Thurs: Bad boy with no run.
Fri.: Wooster indoor track. 2 mile warm up with 3X1 mile @ 8:02. Followed by 2 mile cool down.
Yes I am out of shape. The miles were to be at 7:45.
Sat.: Ran with Rob Powell for 12 miles in Mohican. Lots of snow and ice on the ground. Did meet up with Kim, Wendy, Gabe, Regis, and Mike. They did their run the hard way by breaking
trail in deep snow. It was a trudge fest.
Sun.: Ran 10 miles on road in Lexington with Rob and Michell. Did run some with Scott and Leslie.

Today, Monday I did run 5 miles in Mohican with some on trails. I wanted to see if the snow had
gone away with clear trails. About 15% clear with the rest deep snow and ice. If it is 60
degrees tomorrow, then the snow should all go bye bye!!!!!!!!!!!