tag:blogger.com,1999:blog-90730859695169929562024-03-06T00:08:37.510-08:00The Geeky Pittsburgh RunnerSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.comBlogger84125tag:blogger.com,1999:blog-9073085969516992956.post-44433015088943663462017-05-31T11:54:00.001-07:002017-05-31T11:54:01.982-07:00Pittsburgh Marathon Training: Week 18One of my favorite times of the year has finally arrived - race week! Runners will begin to descend on the city of bridges for all the different race adventures that await them. As this week begins, it's still a little crazy to think that 18 weeks ago, the process had just begun.<br />
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Monday: <b>3 Miles</b> - Today started a very hectic week with lots of things happening around the house. The wife needed some time to finish up the cake for her cousin's wedding (the cake turned out amazing!) meaning I had the peanut for my run. As we started out, the sky above looked pretty ominous mirroring the forecast of rain for the day. And as you can expect, we were about a half mile into the warm-up when the heavens let loose. While peanut stayed perfectly dry in her stroller, dad was not so lucky. I decided to head back home accepting that this run may just have to be on the treadmill. Lo and behold, by the time I climbed the hill and reached the driveway, the rain had stopped. Go figure! In already being wet and the little one still sound asleep, we headed back out to finish the workout. With my knee still tender, we kept a very conservative pace as we enjoyed the smell of spring after a fresh rain.<br />
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<tr><td class="tr-caption" style="text-align: center;">Someone was clearly not bothered by the rain</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">At least we got a rainbow!</td></tr>
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Tuesday: <b>Rest Day</b></div>
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Wednesday: <b>4 Miles</b> - Today was my last run before race weekend. Maybe it was only having one rest day since the last workout, but my knee just wasn't having any of it. Tight and sore, I hobbled along the miles attempting to just finish them as best as possible. I knew that the next few days would be all about rest and I was gambling on that being just what I needed.</div>
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Thursday: <b>Rest Day</b></div>
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Friday: <b>Expo Volunteering</b> - I can think of no better way to get into the spirit of race weekend than spending it volunteering at the Expo. While I had spent last year assisting with packet pick-up, this year I wanted a more active role of helping runners get ready for the weekend - race info table it was! I felt like I was really helping people to ease their nerves and prepare them for all the fun to come. For the record, the most popular question of the night: So where is the best place to park?<br />
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Saturday: <b>Pittsburgh Marathon 5K</b> - In being one of those crazy people who thinks the Steel Challenge (running a 5K today and another race tomorrow) sounds like fun, I headed downtown to meet up with friends for the race. I planned to keep things easy knowing that 26.2 miles awaited me tomorrow. In the end, I decided to run with my friend Mike, helping him to reach a new PR for the distance. Afterward, we headed to the Expo to walk around for a while more before parting ways. </div>
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Sunday: <b>Pittsburgh Marathon</b> - Check out my race recap for all the gritty details!<br />
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Wow, still hard to believe it's all over. Going forward, I'll be spending a few weeks recovering and giving some thought to what I want to accomplish next. Thank you for following along on this journey!<br />
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Happy running!<br />
Sean</div>
Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-19179365629651866842017-05-31T11:53:00.001-07:002017-05-31T11:53:38.947-07:00Pittsburgh Marathon Training: Week 17The clock just keeps ticking bringing us closer and closer to race day. Going into this week, I still had a good bit of trepidation as my body just wasn't healing like the taper was suppose to accomplish. I had a feeling that more days of rest days were ahead than mileage.<br />
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Monday: <b>4 Miles</b> - After Saturday's run and taking yesterday off, that internal struggle of whether or no a I should run has been playing havoc with my head. Since my knee seems to get just as tight from sitting around as it does while working out, I hoped that putting a few miles wouldn't do more harm than good. Taking things relatively easy after lots of foam rolling and stretching, the soreness only developed during the final half mile or so. I'd call that improvement.<br />
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Tuesday: <b>Rest Day</b></div>
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Wednesday: <b>6 Miles</b> - Following a rest day, I was feeling decently well going into today's workout. In having an event at school in the evening, I brought my running gear with me so I could squeeze in the run between the work day and when things got rolling at night. Between the ascents, downhills, and uneven sidewalks, I was hurting by the end. "Overdoing it" would be an understatement. I resolved to take the next few days off to get myself back to where I had been on Monday.</div>
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Thursday: <b>Rest Day</b></div>
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Friday: <b>Rest Day</b></div>
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Saturday: <b>8 Miles</b> - Over the past few weeks, our group has been slowly shrinking as each person runs his or her goal race. At this point, the only people left were those of us taking on Pittsburgh next weekend. We kept a relatively gentle pace talking strategy for the race as well as just joking around. Before leaving, a few of us made plans to run the marathon together, since we are shooting for the same goal time. It will be nice to have the support when the miles get tough.</div>
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Sunday: <b>Rest Day</b></div>
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Well, my prediction at the beginning of the week came try. Most of the time this cycle was spent just trying to keep further damage from occurring. With only a week to go, my confidence level for hitting my goal had greatly dwindled. But at this point, there is not much more that can be done than just to do my best - that's all that can be asked.<br />
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Happy running!<br />
Sean</div>
Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-42012432218847605562017-04-24T10:55:00.000-07:002017-04-24T10:55:47.923-07:00Pittsburgh Marathon Training: Week 16After all those long miles and hard runs, tapering is under way! Cutting back and recovering is on the agenda for the next three weeks. I'll also be doing my best to avoid the "taper crazies" of phantom pains and high levels of anxiousness. Time to let my body do its thing!<br />
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Monday: <b>Rest Day</b><br />
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Tuesday: <b>Rest Day</b><br />
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Wednesday:<b> 6 Miles</b> - Knowing that tapering was about recovering in preparation for the big day, I decided to add an additional rest day before starting this week's cycle. My knee was still feeling out of sorts and this run did nothing to boost my confidence that the time off had done anything to heal whatever was wrong. I kept things slow hoping that some movement would stretch out whatever muscles were bunching up. <br />
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Thursday: <b>5 Miles</b> - I felt no better or worse after yesterday's run so off I went to Shoes and Brews. Running with other definitely helped keep my mind off the nagging tenderness in my knee. However, I'm now wondering if I should have set today as another rest day following more of an alternating pattern until my legs were back to normal. <br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>12 Miles</b> - Considering the trend from earlier in the week, I wasn't sure how today's long run would turn out. Spending extra time stretching all the different muscles in my left leg, I did pretty well at keeping a decent pace without too much pain. It was only in the last mile that my knee locked up making me feel like I was limping more than running. Once we got back to the store, I worked on loosening things up again, which went a long way toward mitigating the discomfort.<br />
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Sunday: <b>Rest Day</b><br />
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Looking back, I spent more of this week resting than running. I have been spending all day reminding myself that that's okay. The important miles are in and now it's about getting to 100% for May 7th. Over the next two weeks, I'll let me body dictate my running schedule and have faith that all will turn out well. That's all I can do, so no point worrying otherwise.<br />
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Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com1tag:blogger.com,1999:blog-9073085969516992956.post-65392216619253783842017-04-17T12:13:00.001-07:002017-04-17T12:13:13.758-07:00Pittsburgh Marathon Training: Week 15I always imagine marathon training to be like an awkwardly shaped mountain - it keeps building to the summit and then drops off. Well, this week we have reached the pinnacle. I know that, once I survive this cycle workouts, everything will be downhill afterward.<br />
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Monday: <b>5 Miles</b> - Today was definitely one of those times when I was grateful for the gift of running. Just letting my body set the pace, I trotted along enjoying the amazing sunshine and cool breeze. I even pushed myself a little up the hills feeling the burn in my core. This is going to be a good week.<br />
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Tuesday: <b>Rest Day</b><br />
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Wednesday: <b>10 Miles</b> - Picking up the peanut from here babysitter early, we headed to the park for an easy stroller run. About halfway through the workout, the wife met up with us so I could do the hand-off and finish the workout solo. However, to my surprise, these last five miles seemed harder than for the first, since my body was accustomed to pushing the little one along. When you get into the rhythm, changes become much harder to adjust to.<br />
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Thursday: <b>5 Miles</b> - Like Monday, I felt like I was gliding along over these miles. The ease of last week seems to still be paying off up to this point. I'm hoping that, if tapering works this well, I'll be feeling strong come race morning.<br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>20 Miles</b> - I'm still in disbelieve that today was the peak distance of peak week. Like a decent contingent of runners who live in the 'burgh, I took advantage of the course preview run hosted by Steel City Road Runners. Meeting up with some of my Up-N-Running group members, we set out through the city of bridges to help prepare ourselves for May 7th. And by set out, I mean we ran about a block then were stopped at a light...then ran a block and stopped at another light...then ran a block and stopped at another light. You get the idea. I was reminded why I much prefer country running than doing miles in the city. Eventually, after making it out of downtown, we were able to cruise along. We kept a pretty decent pace, when not stopped at the various intersections or attempting to figure out which way to turn (none of us had grabbed maps and we were in between page groups!). And if nothing else, we now have a better idea of the route with all the horror stories put into perspective.<br />
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Sunday: <b>10 Miles Pace</b> - With tired legs, I set out on the run today knowing that it was all about hitting the my goal pace. Like the past several workouts of this type, I set out to negative split the second half to condition myself to start out slow and kick it in at the end. While still ending up slightly faster overall than intended, I achieved what I set out to accomplish. I then promptly went and took an hour long nap.<br />
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By the end of this week, I was exhausted. The reserves of energy I had at the beginning were burned up and then some. My body is making itself heard that I may have pushed too hard too many times by my left knee developing a odd tightness/soreness. Beginning Week 16 with a rest day is a given, since it will all be tapering from here on out.<br />
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Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-8695779915513602342017-04-13T10:06:00.000-07:002017-04-13T10:06:39.108-07:00Pittsburgh Marathon Training: Week 14After a fairly decent high mileage week, part of me just wanted to keep going at that level of intensity. Alas, this cycle was once again about cutting back to allow for the necessary healing and repair. Maybe I'll just look at this week as a practice in patience.<br />
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Monday: <b>5 Miles</b> - For some reason unbeknownst to me, I was just buzzing right through today's miles. Where I normally follow more of a progression type of run, this workout seemed to be about hitting that peak pace right from the beginning. After having spent the two previous days running a fairly speedy 30 miles, I was surprised by how strong my legs felt.<br />
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Tuesday: <span style="background-color: white;"><b>Rest Day</b></span><br />
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<span style="background-color: white;">Wednesday: <b>6 Miles</b> - For how good Monday went, today was a polar opposite. I just couldn't move with any sort of rhythm. Instead of getting discouraged, I accepted that this pace was just what my body needed. I also took the chance to explore the progress of a nearby closed road hoping that the construction on it was ahead of schedule. No such luck....</span><br />
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Thursday: <b>5 Miles</b> - With a day full of torrential downpours, I was anxious if "Shoes and Brews" would be cancelled. As was hoped for, everything cleared up by the time the evening run rolled around. And unlike yesterday, my speed seemed to have returned. Maybe it's just some mini-taper crazies kicking in?<br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>12 Miles</b> - I was informed at the beginning of the group run today that my job was to keep us going at a gentle pace. Totally failed at that one! While we weren't necessarily going full throttle, the pace was edging outside of the recommendations for long runs (30-90 seconds slower than race pace). I blame it all on the good conversation that distracted me from my watch data.<br />
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Sunday: <b>6 Miles</b> - Yeah...so about that pace. I think my legs were itching for some speed after a week of lower mileage and less intensity. There was a little voice in the back of my head reminding me that next week would be another hard cycle. I promptly ignored it, for better or worse.<br />
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This week proved to be a mixed bag of ups and down, with the former way outweighing the latter. With only four weeks to go, I'm thinking that that is a good sign. To affirm this race readiness, I'll get a better feel by participating in the course preview next weekend. Anything I can do to build confidence can only help.<br />
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Happy running!<br />
Sean<br />
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Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-16653396328394637592017-04-11T08:36:00.001-07:002017-04-11T08:36:14.901-07:00Pittsburgh Marathon Training: Week 13Round two of peak week is under way! Once again hitting 50 miles, I'll be conditioning my body with lots of time on my feet. I'll also be wrapping things up in the end with another marathon pace run to help gauge my readiness.<br />
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Monday: <b>6 Miles</b> - In staying after school for a meeting, I decided to let today be a "neighborhood exploration" type of run. One problem: I miscalculated how far I had traveled from my starting point. Not going to lie, there was a little part of me that figured this would happen. Whelp, guess one extra mile won't hurt in the larger scheme of things!<br />
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Tuesday: <b>Rest Day</b><br />
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Wednesday: <b>10 Miles</b> - Due to my wife having a meeting after work, today resulted in a daddy-daughter bonding run. Being able to share with the peanut something that I love does mean a lot to me and she doesn't seem to mind spending time in the stroller looking at the people, nature, sky, everything. I imagine that many runs this summer will be with my favorite running buddy.<br />
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Thursday: <b>5 Miles</b> - After pushing a stroller for so long yesterday, the miles today felt fairly easy as I joined up for "Shoes and Brews" again. The crowd had grown since last week as word spread of what our group was doing. People of all ability levels and running backgrounds joined us reflecting in a great way the diversity of the running community.<br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>20 Miles</b> - In usual Pittsburgh fashion, the weather had somehow shifted from warm and clear skies to dreary grey and cold rain in a matter of 48 hours. This was of course just in time for the long run. The original plan had been to follow the same trail as two weeks ago, but, alas, a rain storm that night before flooded major portions of the path. As a Plan B and after hearing from one of the other running group members, I headed to the same park as Wednesday planning to work on the mental side of running in knowing that four monotonous loops awaited me. Maybe it was this negative attitude that made my legs feel so sluggish as I started out. However, at mile 6 I was joined by one of my running group mates who just so happened to have 14 miles on his training plan for the day. Between the great conversation and pushing each other a little bit, the remainder of the workout felt worlds better. Amazing how much difference company can made on a run. <br />
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Sunday: <b>10 Miles Pace</b> - Another week, another marathon pace attempt. In being comfortable running on hill terrain, moving to a flat path creates a challenge in knowing exactly how quickly I'm moving. By the end of this run, I was down to 7:55/mile, which is five seconds ahead of what I had completed last week. Hmm.....<br />
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At this point, I have no idea what race day will bring when it comes to time goals. I've been consistently speeding up my pace runs and feeling pretty decent during them. However, going too fast is what got me into trouble at Akron. I'll continue to plan on a negative split and see how things go from there.<br />
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Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-11311727364563440592017-04-10T17:29:00.000-07:002017-04-10T17:29:03.703-07:00Pittsburgh Marathon Training: Week 12One of the unique characteristics of my training plan is the transition between peak weeks and off weeks. After having completed the tradition 20 mile long run last week, this set of workouts proved to be a small taper as recovery from the intensity of logging high mileage. It felt a little odd to be doing so much less, but I'll trust in the plan!<br />
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Monday: <b>Rest Day</b><br />
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Tuesday: <b>5 Miles</b> - I really had to work hard today on reigning myself in. After having completed the first two miles as a relatively speedy pace, I knew my body wasn't obtaining the recovery intended by this week's structure. Easing on the gas, I slowed down to something more akin to what would be help me heal up and feel refreshed.<br />
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Wednesday: <b>6 Miles</b> - Well, for how good a I did yesterday at moderating my pace, today it all went out the window. At one point I was pretty darn close to moving at marathon pace. Maybe its a sign that I'm ready to cruise in a few weeks?<br />
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Thursday: <b>5.6 Miles</b> - Our running club started up a program that they had implemented last year called "Shoes and Brews." After going a few easy miles, everyone returns to the store for drinks and socializing. While I am not the biggest beer drinker, I had the opportunity to meet new people who generally don't join us for the weekend long runs. My circle of running acquaintances is definitely growing!<br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>12 Miles</b> - I would have given anything to have today's amazing weather last week when going 20; the perfect conditions almost seemed wasted on such a short distance comparatively. Hovering at times possibly a tad too fast for this workout, I did my best to ignore all the data from my watch knowing that some runs are just about going out and doing. I let the socializing dictate the pace for the day.<br />
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Sunday: <b>6 Miles Pace</b> - My occasional level of indecision on things seems to be playing havoc with my goal marathon pace. Yet again I have revised the plan with the hopes of now going 8:00/mile. In this run in particular, I found it challenging to go slow enough to maintain my original goal of 8:15/mile. Though I still plan on negative splitting the race, what I hope to average continues to delve lower each week.<br />
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In reflecting on this week, while I didn't mind the lower mileage, it also felt a little odd - not good, not bad, just different. In next week being another peak week, we'll see if this cut back made impacted how I performed when things got hard again.<br />
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Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-13242377268945898242017-03-26T16:20:00.001-07:002017-03-26T16:20:37.600-07:00Pittsburgh Marathon Training: Week 11From last week wearing shorts, I was once again pulling out the long sleeves and running pants for this round of training. Just when I thought spring had arrived.... Nevertheless, this week was the first of three peak mileage cycles.<br />
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Monday: <b>5 Miles</b> - Apparently thinking warm thoughts doesn't just change the weather. Layered up, I set out the door letting my body dictate the pace. Though my last run had been speedwork, today I still felt fresh and my watch readings were proof of that. Having spent the past several months adapting to the cold seemed to have finally set in.<br />
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Tuesday: <b>Rest Day</b><br />
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Wednesday: <b>10 Miles</b> - I did something today I never thought I would - spent 10 miles running on a treadmill. This was partially due to the snow storm we were getting but also just laziness on my part since I didn't feel like bundling up to head out. So with Netflix to keep my attention, I started and just didn't stop until I hit my goal. I'm pretty sure this is the longest I ever have (or will ever!) last on one of these machines.<br />
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Thursday: <b>5 Miles</b> - When back roads are your normal terrain for running, significant snowfall makes a pretty decent impact on what paths are safe to run. So once again, I started up the treadmill for yet more miles. I figure there are way worse things in life.<br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>20 Miles</b> - To change things up, our running decided to head to a nearby trail to save our legs a little bit of grief from running on asphalt for so long. While segments of the path were fine, other areas still had a few inches of snow. It was so bizarre! Running through these varying terrain changes added another level of difficulty and effort. By the end, we were all glad to be finished. <br />
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Sunday: <b>11 Miles</b> - So the plan for today had been 10 miles, but my math skills are not the strongest. I varied up my route to what I thought we result in the scheduled distance, but it seemed I was at tad off. Be the time I realized I had gone too far, I decided to just round up to the next mile. Having an uneven number of my running log just seemed wrong!<br />
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One of the challenges I'm finding as I head out on each long run is that I seem to not be taking in enough calories prior to the workout. Around mile 15 or so, I can feel my stomach growling, which is never a good sign. Apparently a banana and half a bagel with peanut butter isn't enough to fuel me. I know I need to find a balance between eating enough to keep my going while not pushing myself overboard to the point of getting sick during the runs. Good thing there are still 7 weeks til race day.<br />
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Happy running!<br />
Sean<br />
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<b>Thinking of signing up for the Pittsburgh Marathon? There's still time! Use discount code FOX17 to save $10 on either the half or full registration.</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-59817815086691750492017-03-26T13:20:00.001-07:002017-03-26T13:20:05.244-07:00Pittsburgh Marathon Training: Week 10It's marathon hump week! We have reached the point of single digit weeks left until the Pittsburgh Marathon. Going forward, most weeks will be high mileage and lots of road pounding until the taper rolls around.<br />
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Monday: <b>Rest Day</b><br />
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Tuesday: <b>4 Miles</b> - Maybe it was the great weather, but this run just seemed to have things click. I started slow, but by the time I was in the last mile found myself going at a pretty respectable pace. And the crazy part was, my heart rate didn't spike nor was I feeling overexerted. Letting my body naturally warm up definitely pays dividends in the long haul. <br />
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Wednesday: <b>9 Miles</b> - To say it was "windy" would be an understatement. The crazy headwind then switching to tailwind pushed and pulled me in all different directions. The one smart move I did make was taking a a route that involved hills, since this offered a buffer from the direct gusts.<br />
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Thursday: <b>4 Miles</b> - My legs felt slightly tired today due to the extra intensity yesterday's breezy run caused. Moving along slowly, I figured the workout today was just about getting the miles in. I was totally okay with that.<br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>19 Miles</b> - After today's workout, no hill in Pittsburgh can scare me. For his birthday, one of the members in our running group lead us on a route of his choosing. Following one rolling hill after the next, my quads, glutes, and hips were burning by the end. And it wasn't a bad soreness, but one that affirmed that my body needed this type of run to improve.<br />
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Sunday: <b>9 Miles Pace</b> - Like most other weeks, this last run was all about hitting pace. For better or for worse, I was having a really hard time going slowly enough to maintain what I had planned on running in May. The rhythm of my stride had me cruising along nicely without feeling overly exerted or tired. I may have to reconsider, yet again, what my goal is for the race.<br />
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Overall, I feel like training is just flying along. A little bit of trepidation sinks in when I think about how few weeks there are until May 7th. At the same time, I know that my body is adapting well and, if all things continue as they have been, will be ready for race day. We'll know soon enough!<br />
<br />
Happy running!<br />
Sean<br />
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<b>Thinking of signing up for the Pittsburgh Marathon? There's still time! Use discount code FOX17 to save $10 on either the half or full registration.</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-86895104479146285962017-03-26T12:45:00.000-07:002017-03-26T12:45:09.643-07:00Pittsburgh Marathon Training: Week 9Wow is this training cycle going fast! I'm still having a little bit of trouble believing that I'm halfway already. And the crazy part is, I have a feeling time will only start moving faster.<br />
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Monday: <b>Rest Day</b><br />
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Tuesday: <b>4 Miles</b> - Cloudy skies and a little bit of wind makes for a decent day for a workout. Focusing on heart rate, I remained within the 130-140 range shooting for consistency and learn the rhythm of this pace. <br />
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Wednesday: <b>9 Miles</b> - I did it - I ventured onto a new route! Where I normally turn left, I changed things up and headed right. While I encountered a few more hills than usual, I felt really good traversing the rolling landscape. I think I'll be following this route again when I need to go the longer distances.<br />
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Thursday: <b>4 Miles</b> - I tend to do most of my runs as soon as I get home from work, so I can spend the remainder of the evening with the wife and peanut. Well, today wasn't one of those days. The majority of my night ended up consisting of laying on the couch with a sleeping child against me. The workout had to then wait until after bedtime and to the treadmill I went. It's times like these I'm so glad we made the investment in this machine.<br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>Rest Day</b><br />
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Sunday: <b>13 Miles Race Pace</b> - In a fitting way, the halfway point of this training cycles involves running a half marathon workout. All would have been fine if I hadn't spent the previous two days sitting at a conference. It's like my legs forgot how to run. The first nine miles or so were just brutal, but by the end I had finally found my stride. Note to self: sitting is bad.<br />
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While the week didn't end on the greatest of confident-boosting notes, it was also a reminder that perseverance pays off in running. Regardless of how things begin, there is always the opportunity for it to get better. This optimism will be key to reaching the finish line after 26.2 miles on May 7th.<br />
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Happy running!<br />
Sean<br />
<b><br /></b>
<b>Thinking of signing up for the Pittsburgh Marathon? There's still time! Use discount code FOX17 to save $10 on either the half or full registration.</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-29239619188349809732017-03-26T12:44:00.000-07:002017-03-26T12:44:56.567-07:00Pittsburgh Marathon Training: Week 8One word describes the intensity of the workouts this week: easy. No race pace workouts or hard efforts were in sight and I was completely okay with that. Some weeks during training it needs to just be about the love of the run.<br />
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Monday: <b>4 Miles</b> - Despite the predictions of that famous groundhog, it seemed that spring was ready to make its entrance. Today's weather was the ideal 55 degrees for a great run and to top it off, the federal holiday meant a day off. Taking the miles easy, I enjoyed the gift of hitting the pavement on such a perfect day.<br />
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Tuesday: <b>Rest Day</b><br />
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Wednesday: <b>4 Miles</b> - I've been trying my best to continue the practice of running by feel and using my heart rate data to verify that I am, in fact, running easy. On a day like today, that meant accepting a slower pace compared to Monday, since that was what my body needed. I have found that I'm recovering from my runs much faster by following this training approach and becoming a stronger believe that to get faster you sometimes need to slow down.<br />
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Thursday: <b>8.5 Miles</b> - Well, the great weather just kept coming. I was a bit nervous that this would not be the case since there had been rain the forecast, but everything held off until the moment I finished. And then the heavens opened and I contemplated the need to build an ark. Dodged that one!<br />
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Friday: <b>Rest Day</b><br />
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Saturday: <b>17 Miles</b> - For the week starting out warm and glorious, it ended on a rather dreary note. With grey skies and the threat of rain the entire workout, the long run for the week was a chilly one. We also had a much smaller group than normal, since one of the major winter races was happening this morning. Nevertheless, I enjoyed the company as well as the miles.<br />
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Sunday: <b>8 Miles</b> - In true Pittsburgh fashion, we had somehow gone from balmy to chilly in a matter of days. Though the sun was shining, the air was crisp as a definitive reminder that winter hadn't left us just yet. Not letting this put a damper on my run, I took things easy, especially after the heavy mileage from yesterday.<br />
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By the end of this week, I felt really refreshed. My legs seemed to have a little extra bounce in them that was pleasantly surprising after 40 miles. Besides the general aches and pains that come with running, everything seems to be moving the right direction for a great race day in May - let's hope that continues!<br />
<br />
Happy running!<br />
Sean<br />
<br />
<b>Thinking of signing up for the Pittsburgh Marathon? There's still time! Use discount code FOX17 to save $10 on either the half or full registration.</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-38378848922151115242017-02-25T17:24:00.002-08:002017-02-25T17:24:17.391-08:00Pittsburgh Marathon Training: Week 7At the end of last week's training cycle, I felt just plain exhausted. Even with the mini-tapers every few weeks, I couldn't seem to recover enough to feel refreshed. Well, it would seem that I need to work on my reading skills. In revisiting the instructions for my training plan, I seemed to have misunderstood the term "cross-training." If I had taken time to read the fine print and not assumed what was intended (we all know what assuming does!), HIIT workouts would not have been on the docket, but instead some easy walking and stretching. I was basically adding a sixth day of hard training, when I should have been resting up and healing. Lesson learned! I have a feeling this week will go much better.<br />
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Monday: <b>4 Miles</b> - As part of my commitment to taking my easy days a little easier, I set a goal of not letting my heart rate exceed 140 beats per minute (bpm). While this task becomes slightly tricky when hills are involved, I was able to perform it with a decent amount of success. Even better, my legs felt fresh and ready to tackle the remaining miles for the week.<br />
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Tuesday: <b>Rest Day</b><br />
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Wednesday: <b>8 Miles</b> - Reigning in the pace for four miles was fairly manageable, but accomplishing the task over twice the distance requires a special level of discipline. Going into this workout, I knew that I had to accept the fact that the run would take me longer that I had become accustomed to. I had to also practice ignoring the pace/mile numerals. While the bpm rose slightly above the goal due to the hills, the vast majority of the run remained on the mark.<br />
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Thursday: <b>4 Miles</b> - For how challenging it can be to maintain a particular heart rate during road runs, the treadmill amazingly simplifies the process. Once I determined what pace I needed to hold to stay below 140, I just settled in for the long haul. All that said, in exchange for the ease of meeting my bpm goal, there was a good bit of monotony just moving at the same speed the entire time.<br />
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Friday: <b>Rest Day</b><br />
<b><br /></b>
Saturday: <b>16 Miles</b> - With each week, the long run wins hands-down as my favorite workout; today was not exception, Even with making a wrong turn leading to a little more hill work than intended, these miles just flew by. And as always, I got the opportunity learn a little more about another member of the running group.<br />
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Sunday: <b>8 Miles</b> - On occasion, the adventurous spirit strikes me and I try out a new trail or park. With the weather being absolutely gorgeous, I headed to a nearby rail-trail that was mentioned yesterday during the group run. To my excited surprise, this path managed to combine both a flat terrain and scenic views. I was able to do really well keeping marathon pace while taking in the sights and sounds. I will definitely be revisiting this path soon!<br />
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Between slowing the pace of my weekly runs and performing the correct type of cross-training, I feel significantly better. My body knew I was being stupid and all it took was listening to it to get things back on track. Going into this next week of training, I'm feel that I have a better handle on what I need to be doing so I'm ready for May 7th as it quickly approaches.<br />
<br />
Happy running!<br />
Sean<br />
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<b>Thinking of signing up for the Pittsburgh Marathon? There's still time! Use discount code FOX17 to save $10 on either the half or full registration.</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-15604685978733405802017-02-20T16:18:00.000-08:002017-02-20T16:18:56.128-08:00Pittsburgh Marathon Training: Week 6As a whole, the workouts this week went well, though not necessarily according to plan. I found myself having to shuffle around distances and days as well as incorporating some unique methods so I could accomplish the necessary miles.<br />
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Monday: <b>3 Miles</b> - Looking outside, the weather today was definitely not the traditional snowy/rainy/cold February day we're use to. Instead, the sun was shining and the temperature was just right for a good workout. And while I would love to say I took advantage of this warm day, meetings kept me inside until the sun set. The treadmill and I, once more, spent quality time together as we tackled these miles.<br />
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Tuesday: <b>Rest Day</b><br />
<b><br /></b>
Wednesday: <b>3 Miles</b> - According to my training plan, today's run should have been 7 miles. Well, as you can see, that is not exactly what happened. The wife had some obligations at work tonight making for a daddy-daughter evening at home. The original plan was to head to a nearby park with the jogging stroller, since the weather earlier in the day was decent. However, by the time I picked up the little one and reached home, the cold winds had picked up and the drizzle began. There went that idea! As a back-up, I figured I could get in the miles while the peanut was taking her afternoon nap. After several attempts to put her in her crib, it became extremely apparent that someone just needed an evening of snuggles. Before heading to bed, I was able to get in a few quality miles.<br />
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Thursday: <b>7 Miles</b> - Woke up this morning to a mixed bag of mounts of fresh snow (boo!) and a school cancellation notification (surprise!). What followed was one of those days where things just worked - a big contrast from the night before. Since I was going to be home, there was no point in sending the little one to daycare. The morning was full of adorable giggles and smiles that I wouldn't trade for the world. Once the yawning and eye-rubbing started, nap time and my workout concurrently commenced. I was able to warm up and get about a mile in before the peanut woke up. Knowing that it usually takes her a bit to shift gears from grogginess to giggles, I moved her from crib to rocking chair, which I set up right next to the treadmill so she would watch me. Man was she a trooper! I was able to get in the full planned distance for the day and stretch with only the slightest bit of restlessness toward the end. I think this is proof that there's a runner in her!<br />
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Friday: <b>HIIT Workout</b> - For cross-training today, and apparently being an absolute glutton for punishment, I revisited the high-intensity workout from last Friday. Though a smidgen easier, every cell in my body still ached when I finished. I'm really looking forward to when the pay-off rolls around...<br />
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Saturday: <b>10 Miles</b> - One of the aspects that I have loved so much about my group runs is that, for how small our running community is, I find that I run along-side someone different each week. We get to know each other a little better and there is a connection made that extends beyond just running. It's amazing how much running opens up even the biggest introverts like myself.<br />
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Sunday: <b>7 Miles</b> - To finish up the week, I was once again tasked with hitting race pace. What has been making this workout particularly challenging is the hilly terrain along most of the routes I follow. I've resorted to just having my average pace be my goal rather than each individual mile. I figure, in a race, its what time the clock reads when you cross the finish line that matters.<br />
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As this week of training wrapped up, I could tell my body was taking a beating. To be honest, the thought of keeping up this intensity for another 12 weeks is a little unnerving. I may need to revise the training plan so burnout and injury are avoided before its too late.<br />
<br />
Happy running!<br />
Sean<br />
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<b>Thinking of signing up for the Pittsburgh Marathon? There's still time! Use discount code FOX17 to save $10 on either the half or full registration.</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-29172600716978568952017-02-09T18:02:00.001-08:002017-02-09T18:02:56.897-08:00Pittsburgh Marathon Training: Week 5Going into this week, I approached it with an open mind to try new things. I know there are parts of my training that, setting my ego aside, I need to change. I have neither mastered the marathon or the training leading up to it meaning I have a lot to still learn about the process. <br />
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Monday: <b>3 Miles</b> - On occasion, the little one falls asleep in the car between daycare and home allowing the Mrs. and I to both exercise at the same time. Thus, with the baby monitor in tow, we headed to the basement where the wife started up her workout video while I jumped on the treadmill. To our surprise, we were both able to finish our workouts before the peanut woke up. Now if only things ran this smoothly every day.<br />
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Tuesday: <b>Rest Day</b><br />
<b><br /></b>
Wednesday: <b>7 Miles</b> - One of the most common training tips emphasized within the running community is to take easy runs easy and hard runs hard. As someone who has fallen into the trap of practiced the complete opposite, I resolved that today's workout would be different. As I started my run, I let my body dictate the relaxed pace with no concern for the numbers my Garmin was broadcasting. It was nice to finish the run and not feel like I just attempted a 5K PR.<br />
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Thursday: <b>3 Miles</b> - Maybe because I had taken the previous day so easy, my legs felt fresh for today's miles. I trotted along enjoying the run following my usual out-and-back. As I was wrapping up this workout, I began to give thought to what I could do the next day knowing that "cross-training" was on the queue.<br />
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Friday: <b>HIIT Workout</b> - After hearing on several podcasts recently about the benefits for runners of performing High Intensity Interval Training (HIIT) workouts, I jumped on the bandwagon for a very eye-opening experience. While I had heard of some of the exercises like burpees and and high-knees, others completely eluded me and my ability level. How exactly am I to do a side plank while also extending my arm and leg in order to touch them?! I'm pretty sure the last time I saw that move was in Cirque du Soleil. Nevertheless, I'm sure I'll be revisiting this type of cross-training in the weeks to come.<br />
<b><br /></b>
Saturday: <b>14 Miles</b> - After the disappointment of bailing last week on hitting the roads with Up-N-Running, I was grateful that today was different. While this was only my second run with the group, one of the things I love about this community is just how organic it feels. When we set out, we don't separate by pace groups or ability levels; everyone just runs. When we reach the various aid stations along the route, we regroup before heading on for the next few miles. This easy atmosphere takes a lot of the pressure out of the workout while adding in a good dose of non-running related conversation. As always, I'm looking forward to next Saturday already.<br />
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Sunday: <b>7 Miles</b> - We have all done it - set out on a run only to get the "Low Battery" message popping up on the watch face. Even worse, mine displayed that after the first mile. Whoops! Knowing that my watch was about to become nothing more than a piece of jewelry, I resorted to an old runner's trick from the time of antiquity; I ran until I got to where I thought was half way, turned around and headed back. And you know what, the world didn't end! Of course, as soon as I got into the house I headed straight for the charging station to prevent such an atrocity from happening again.<br />
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With this week being the first in which I legitimately cross-trained, my legs felt worn and tired by the end. The soreness from the HIIT workout persisted long after I thought it should have faded leading me to believe I either pushed way too hard or this is what true total body training is all about. I guess I'll know the verdict soon enough.<br />
<br />
Happy running!<br />
Sean<br />
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<b>Thinking of signing up for the Pittsburgh Marathon? There's still time! Use discount code FOX17 to save $10 on either the half or full registration.</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-56928965711537860572017-02-08T08:39:00.000-08:002017-02-08T08:39:26.943-08:00Pittsburgh Marathon Training: Week 4After last week's mini taper, it felt good to get back to the mileage building. At the same time, knowing that every few weeks will repeat this pattern of rest helps reassure me that when race day arrives I will be ready to run strong on fresh legs.<br />
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Monday: <b>3 Miles</b> - With the rain/snow/sleet mix that pummeled anyone daring to venture outside, the treadmill served as my running savior once again. As a bonus, my wife and little one joined me in the basement so we could catch up on our day and be amused by my daughter's fascination with her father moving but not actually going anywhere. It's the little things that add joy to life.<br />
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Tuesday: <b>Rest Day</b><br />
<b><br /></b>
Wednesday: <b>6 Miles </b>- One of my goals for this training cycles is to learn how to run hills, especially down them. While I have a pretty decent ability to glide up the inclines, I find that going the other way is just one out-of-control loud stomp after another. Since the route I ran today had some pretty decent grades, I really focused on light, quick steps without letting my legs get away from me. I'd rate myself at being about 50% successful, with the steeper hills still being a problem.<br />
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Thursday: <b>3 Miles</b> - I've made the decision today that, going forward, if the distance is short enough, I'll default to using the treadmill. This way, if the peanut wakes up early from her nap, my wife doesn't have to be the only one to get her. Hitting stop on the console at the sound of the banshee wail and just picking where I left off when the little one goes to bed is an adjustment that I've found comes with being a parent. Having to take a break like this will in no way be the bane of obtaining a PR.<br />
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Friday: <b>6 Miles</b> - Like last Friday, today's miles were to be completed at race pace. After a good bit of searching, I found myself checking out the <a href="http://www.runnersworld.com/tools/race-time-predictor" target="_blank">Runner's World Race Time Predictor</a>, which had recently been updated with new algorithms. After entering my data, it kicked back a number that seemed more reliable, but extremely different than my previous marathon pace: 8:14/mile. That's almost thirty seconds slower than my last goal! But, considering how badly I crashed and burned at Akron, I figured going conservative wasn't necessarily a bad thing. In truth, running at this pace fell within that "uncomfortable but doable" descriptor that every marathon training guide speaks of. Pending the acquisition of the speed of the Flash (just need lightning, some chemicals, and, you know, the Speed Force), I'll be using this as my goal pace for May.<br />
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Saturday: <b>Rest Day</b><br />
<b><br /></b>
Sunday: <b>13 Miles</b> - If you remember from last week, I was super excited to be joining up with Up-N-Running for my weekly long runs. This was the plan until my stomach decided to revolt Friday night. Even into Saturday, while I didn't necessarily feel sick, I still didn't feel quite like myself. By today I was finally back to normal enough to get in these miles. I gave special attention to keeping my pace nice and easy as I got over the disappointment of missing out on the group run figuring there would be many more weeks to partake in the camaraderie. <br />
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With the conclusion of this week, the first month of training is coming to a close. Between the crazy swings in weather to adjusting to training with an infant in the house, the past four weeks have added a good bit of variety to my routine. And as someone who can be driven to boredom by monotony, I'm going to look at the constant unpredictability as a bonus.<br />
<br />
Happy running!<br />
Sean<br />
<br />
<b>Thinking of signing up for the Pittsburgh Marathon? There's still time! Use discount code FOX17 to save $10 on either the half or full registration.</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com1tag:blogger.com,1999:blog-9073085969516992956.post-10513053698265220132017-01-28T17:05:00.000-08:002017-01-28T17:05:43.379-08:00Pittsburgh Marathon Training: Week 3After 5 and a half months, I'm beginning to think that the lack of sleep from having a little human in the house is starting to catch up to me. And if I wasn't entirely convinced of this fact, this week's workouts confirmed it. I am getting a lot of practice, though, running on tired legs!<br />
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Monday: <b>3 Miles</b> - To put it bluntly, the week didn't start well. Though I had the day off from work, sleeping in just wasn't in the cards. When the little one is loving life and all smiles, spending time with her trumps the extra shut-eye. When I finally hit the road, my legs felt like lead; each step was clumsy as a stomped along the route. The impact that quality sleep has on running became painfully clear. I was definitely glad that the mileage for the day was so short.<br />
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Tuesday: <b>6 Miles</b> -Even as I began this run, I knew that my legs hadn't fully recovered from the previous day's suffer-fest. I intentionally slowed myself way down figuring that 6 miles was the same distance whether I was going at 8:45/mile pace or 9:30. While the ache in my legs was still present, it wasn't unbearable. I figure things could always be a lot worse.<br />
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Wednesday: <b>3 Miles</b> - It would seem treadmill runs are starting to become a staple in my workout regimen. In having learned my lesson from the previous week, the iPad made its appearance to keep me distracted for the short distance. Now if only I could figure out why the distance reported on my treadmill and foot pod is so off from my watch....<br />
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Thursday: <b>Cross-training</b> - Many moons ago, I downloaded the Nike+ Training app in the hope it would motivate me to take cross-training seriously. Well, with slight trepidation at what I was about to get myself in to, I started my first workout that seemed like it would compliment running well. Wow, am I out of shape! In having zero upper body strength, any of the exercises that didn't involve my legs were performed with the finesse of a fish out of water. At the same time, we all have to start somewhere, right?<br />
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Friday: <b>6 Miles</b> - In finally getting around to reading the fine print for my training plan, I realized that the word "pace"appearing next to the Friday workouts meant that these runs were to be done at marathon speed. In not really having an exact pace in mind yet, I decided to go the route of using last year's race pace. As I would come to discover, not doing speedwork for several months does make jumping back into it a little challenging. I think I may revisit some of those time prediction calculators to see if they can offer a better guesstimate as to what I should be running.<br />
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Saturday: <b>8 Miles</b> - Before heading out of my run yesterday, I made a trip to my favorite local running store, Up-N-Running. I've been going to them for my shoes since I was in high school and I was in desperate need of a new pair. While I was picking up the newest version of my shoe, the Brooks Ravenna 8, the owner, Ed, invited me to join them the following morning to take part in their group run. Though a little hesitant, I took the plunge into trying something new...and I loved it! As the newbie, I was introduced to everyone, which went a long way to making me feel welcome. Then, once everyone seemed ready, we headed out into amazing weather. Great conversation made the run even better as the miles glided by. To top it off, someone had made chocolate chip cookies - what better way to finish a workout?! I'm thinking this may become my new Saturday routine.<br />
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Sunday: <b>Rest Day</b><br />
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I feel like this week has served as a great reminder that while not all endeavors may begin as desired, change for the better is still possible. I'm really looking forward to hitting the road with Up-N-Running in the coming weeks as the mileage climbs and the heart of training season approaches.<br />
<br />
Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-79416252576267199232017-01-23T11:38:00.000-08:002017-01-23T11:38:02.539-08:00Pittsburgh Marathon Training: Week 2With the second week of training for the Pittsburgh Marathon underway, I would say it was "non-traditional." Each run was a bit different keeping things interesting.<br />
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Monday: <b>3 Miles</b> - Between the baby not being in the best of moods and the roads developing a nice layer of ice, I decided to take my run to the treadmill. While the workout wasn't terrible, I did realize that listening to a podcast just doesn't serve as a big enough distraction compared to watching a show on the iPad. What would we do without technology?!<br />
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Tuesday: <b>4.7 Miles</b> - Most people when sick decide to lay low until things get better. Runners, on the other hand, don't always think clearly in these types of situations. Setting out on my workout, my stomach wasn't feeling so hot. And, of course, the pain reached its climax when I was at the farthest point in my run The remainder of the miles thus became speed work in a mad dash for home. This was made especially exciting by a number of black ice patches.<br />
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Wednesday: <b>3.3 Miles</b> - I felt much better today even choosing to make up the portion of the previous run I hadn't completed. The ice had also finished melting lowering the risk of injury to just the occasional speeding car. <br />
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Thursday: <b>Rest Day</b><br />
<b><br /></b>
Friday: <b>5 Miles</b> - With the sun shining, the chilly weather didn't seem so bad. I decided to take the miles easy so I could enjoy the elusive vitamin D and keep my heart rate in recovery mode. I also realized today while looking at my training plan that the next many Friday miles will be at marathon pace - yikes!<br />
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Saturday: <b>11 Miles</b> - I joined up with Steel City Road Runners for the workout prior to the Pittsburgh Marathon Injury Prevention workshop. Having never run through the Shadyside neighborhood of the city, it was nice to explore somewhere new. I also got the chance to go past one of my favorite places in the city - Phipps Conservatory. Even though I couldn't see the flowers, it's always a welcome sight.<br />
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Sunday: <b>Rest Day</b><br />
<b><br /></b>As I finish up this week of training, the routine is starting to set in. I'm also being reminded of the sheer amount of food I crave when making my way to 26.2. It's probably not good that I'm making up the extra calories with chocolate-covered pretzels....<br />
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Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-28730808713423487612017-01-11T18:03:00.001-08:002017-01-11T18:03:51.947-08:00Pittsburgh Marathon Training: Week 1The first week of training for the Pittsburgh Marathon has arrived! Going into the week, I'm actually feeling more confident compared to my past races. I know that my base is pretty solid setting the stage for a good foundation to build on over the next 18 weeks. Now to just avoid the injury bug....<br />
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Monday: <b>3 Miles </b>- While I would love to say that things got off to a great start in my marathon training, my own laziness sabotaged this run. Or more specifically, how I concluded my last workout two days prior caused me issues today. When I either join in a group run or if the weather is just blah, I tend to short-change my post-workout stretching. What inevitably follows is excruciatingly tight muscles the next time I lace up and hit the road. I'm pretty sure my different leg muscles were competing with each other for who could be the most knotted and tense; for the record, the shins won. To atone for breaking one of the basic commandments of running, I did a little extra yoga and foam-rolling to see if I could coax my body into feeling better for my next workout.<br />
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Tuesday: <b>5 Miles</b> - It would seem that the running gods were still miffed with me and thought that some rain would be in order as additional retribution. The miles ticked by slowly as the steady cold droplets soaked my gloves and any exposed skin. My coat also somehow kept tapping the lap button on my Garmin making for some bizarre splits (100 feet anyone?). I figure runs like this are not so much about getting miles on my feet as building the mental toughness to push through the hard times.<br />
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Wednesday: <b>3 Miles</b> - Something odd happens when I run several days in a row - my runs get better! Though I would expect tired legs to plague workouts that are several days removed from the last rest day, I instead feel limber and energized. These miles today just felt great. If more of my training runs follow this pattern, it's going to be a good cycle.<br />
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Thursday: <b>Rest Day</b><br />
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Friday: <b>5 Miles </b>- Up until today, the weather has been unseasonably warm. Now, it's not as amazing as last year when I was wearing a shirt and shorts for my Christmas Day run, but it's not too far removed from that. So in order to make up for the decent temps, a cold front decided to pay a visit but was nice enough to at least provide some sunshine. So bundled up, I ventured into the frozen frontier (okay, it wasn't <i>that</i> bad) knowing the reality that more of my runs than not would probably be in these conditions.<br />
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Saturday: <b>10 Miles</b> - Along with my friend Mike, I decided to do my long run for the week at the Pittsburgh Marathon Training Kick-off, where I would do 8 miles with the group and then my two additional afterward. While the weather was even colder than the day before, the appeal to get free stuff and explore the city on a quiet Saturday morning was just too good to pass by. After giving some thought to it, I decided to join up with the 9:00/mile pace group in knowing the chilliness would slow my down. For the first four miles, we trotted along with the occasional quick-stepping over icy patches. As we looped back past the Steel City Road Runners Garage, I noticed that the 8:30/mile group was getting ready to head back out after taking a short break. Feeling warmed up and ready for a little more speed, I jumped into this new pace. It definitely hit the spot for what my legs were craving! I finished the workout strong ready for more great Saturday long runs.<br />
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Sunday: <b>Rest Day</b><br />
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While the week may not have started in the way I would have liked, I'd say it concluded pretty well. And as I make my way through the workouts ahead, I'm going to try my best to be grateful for the miles regardless of how they turn out. I'm hoping this attitude helps me to keep things in perspective and remember that I don't hit the pavement for the PR or medal, but the love of the run.<br />
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Happy running!<br />
Sean<br />
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<b>Thinking of signing up for the Pittsburgh Marathon? Use discount code FOX17 to save $10 on either the half or full registration!</b>Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-23172808033277929902017-01-03T03:44:00.001-08:002017-01-03T03:44:04.939-08:00Tuesdays on the Run: New Year, New Training Cycle<div class="separator" style="clear: both; text-align: center;">
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If you haven't realized by now following the sheer bombardment of New Year tweets and resolution declarations, 2017 has arrived in all its glory. For some, the start of another year signals renewed commitments to healthier lifestyles. For others, January marks the opportunity to leave the past in the past and begin anew. And for the crazy ones of us out there, this first week of the new year commemorates the beginning of spring marathon training - woohoo!<br />
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It's hard to believe that in 18 weeks I'll be towing the line on Liberty Avenue with 26.2 miles ahead of me. Back when I signed up for the Pittsburgh Marathon in August, the experience felt so far in the future. But, as each week ticked by, the excitement for this new adventure mounted. I knew with each workout I was building a solid base that would have me in the right place when training began. That's not to say I didn't hatch many a Pokemon during my runs...<br />
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Now, while I enjoyed running just for the love of it these past few weeks, I do feel more comfortable with training plans. They give exact instructions and structure to each workout speaking to my organization-loving inner teacher. The challenge I always find, though, is determining what of the plethora of available plans fits my goals/ability-level/flexibility/propensity to avoid speed work/etc. While I would love to have a coach, the budget with the wee one in the house just won't allow it. I also don't have enough experience and knowledge-base to design my own plan (but may try some day). Up to this point, I have tried both Nike and Runner's World for plans having found both to possess strengths as well as shortcomings. Wanting something new, I scoured the webpages of my running club (Steel City Road Runners) for its guidance. Lo and behold, I was pointed in the direction of Hal Hidgon, whose plans I had heard of but never investigated. After doing a short comparison between his novice and intermediate plans, I found the latter to be more in line with my base and experience. I saved the link to the Intermediate 2 page knowing I'd be revisiting it many times over the next several weeks.<br />
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And so it begins! Over the next 18 weeks, I'll be posting my progress so you can follow along for the trials and tribulations of marathon training. Many lessons will be learned, including a few more than once. By writing the outcome of each workout, I'm hoping to form the habit of reflecting on my runs and get a little more out of the training than just sore legs. With that, it's time to buckle down and get ready for the fun.<br />
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Happy running!<br />
Sean<br />
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<b>Thinking of signing up for the Pittsburgh Marathon? Use discount code FOX17 to save $10 on either the half or full registration!</b><br />
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I'm joining <a href="http://noguiltlife.com/" target="_blank">Patty</a>, <a href="http://mcmmamaruns.com/" target="_blank">Erika</a>, and <a href="http://marciashealthyslice.com/" target="_blank">Marcia</a> for this week's Tuesdays on the Run.<br />
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Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com5tag:blogger.com,1999:blog-9073085969516992956.post-46857824185794005152016-12-27T19:53:00.001-08:002016-12-27T19:53:34.498-08:00Running in Place: Treadmill Survival Guide<div class="separator" style="clear: both; text-align: center;">
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It's that time of year when the air smells of pine, festive lights are all around...and the polar vortex gracefully swoops in the from the north to bring ridiculously cold and icy weather. Yes, for those of us in the western hemisphere, winter has arrived heralding the coming of several chilly months ahead. While this season can be rough to endure, the complications it brings is particularly illuminated by those of us running in spring races, like the Pittsburgh Marathon. As is it, the majority of our training situates itself in the heart of these frigid, dark days. And though we runners are made of some tough stuff (or just missing a few marbles), truth be told and no matter how much we deny it, we are not impervious to the elements. Some days we have to reign in the restless road warrior within us when the weather just isn't fit for running. So what option do we have as race day looms closer and closer? While loath to say it, we find ourselves hearkening to our friend, the treadmill.<br />
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<tr><td class="tr-caption" style="text-align: center;">My indoor BFF...and yes, that is a Star Wars poster behind it</td></tr>
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This human hamster wheel is both a blessing and a bane for most runners. We are able to keep to our training plans but know we sacrifice some portion of our sanity to accomplish it. Yet, whichever way you approach it, powering up those ominous boxy numbers is at times a necessity when things outside of our control result in us changing our workout plans. I've found this to be especially true not just with inclement weather, but also having an infant in the house. If the wife is out and I can't use the jogging stroller, the treadmill is my saving grace. With all this in mind, I've compiled a few nuggets of wisdom from my experience using this fitness machine that may be of help to others to survive the paradox of running but not actually going anywhere.<br />
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<i><u>It's all in the 'tude</u></i><br />
One of the best ways to make those treadmill miles more enjoyable is to go into them with a positive attitude. If we go into the workout thinking that it is going to be the worst thing ever, there's a pretty good chance that that's how things will turn out with each mile feeling like an eternity. Not only does this dampen the joy we get from running, but studies have found that attitude really does impact the performance of athletes. For runners in particular, thinking negative thoughts actually makes a person more likely to suffer an injury. So be like Peter Pan and think happy thoughts; your body will thank you for it and you'll feel better afterward!<br />
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<i><u>Pull out your conversion chart</u></i><br />
When most people ask us how fast we run, our natural inclination is to give them our average minute per mile pace. However, as my wife has pointed out to me, that number to non-runners basically holds no meaning and reinforces the fact that runners are a very unique breed. Miles (or kilometers everywhere else in the world) per hour is how most people understands speed. This apparently includes the treadmill companies. To save myself the challenge of doing math while running (never a good thing), I instead use the all-knowing Google to find the MPH I need for particular paces and jot these numbers down on a sticky note. And voila, all the info I need to hit the splits I want. This is also really helpful if, like me, you don't have a foot pod linked to your GPS watch and get crazy pace numbers when using the treadmill.<br />
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<tr><td class="tr-caption" style="text-align: center;">I probably could have written a tad larger....</td></tr>
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<i><u>Hide and go seek</u></i><br />
Watching the time and distance slowly...tick...by...is one of the most challenging aspects of being on a treadmill. With no landmarks to judge distance, we often tend to think we have gone further than has actually happened. It becomes disheartening then to look down after what felt like a mile to realize we have only gone half that distance. To save ourselves the torture, towels or sticky notes work great for hiding those data fields. "Our of sight, out of mind" is sometimes the best approach to surviving monotony. Not constantly checking progress also serves as good practice for being present in the mile we are currently running instead of always thinking about the distance that is still left to complete.<br />
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<u><i>Press the buttons</i></u><br />
One of the major variations between road running and treadmill running is that for the former we can change our pace intuitively, while the latter will only allow us to move at whatever speed is set. The "terrain," so to speak, is also exactly the same on a treadmill the entire time. To alleviate the static nature of these workouts as well as do a better job of simulating road running, incrementally increasing the speed and elevation can make a world of difference. The key to doing this effectively is to only change the settings a little at a time. Making our treadmill workouts into progressive runs (runs in which the last mile is faster than the first mile) allows us to properly warm up and work on the feeling of negative splits (each mile being progressively faster). As an added bonus, runners who live in particularly flat regions can get in those essential hill workouts that would otherwise be missing.<br />
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<i><u>Let the binge-watching begin</u></i><br />
When all else fails in holding our attention on that endlessly rotating belt, watching a move or TV show becomes invaluable in distracting us from the rhythmic pounding of our legs. Getting caught up in a show seems to make time breeze on by and, before we know it, those miles are finished. The key is to find something that keeps you engaged - a favorite classic works well or you can default for that new show on Netflix you've been binge-watching for the last 36 hours. With this tidbit of advice, I should add on two caveats. First, if you choose to watch a cooking show, know that the entire time you will crave whatever delicious delicacies they are baking up. In particular, dessert shows are the most dangerous. Second, don't become so enamored with the entertainment that you forget you're on a moving platform. A bruised ego will be the least of your concerns if you let yourself get too drawn into a galaxy far, far away. <br />
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As many of us are about to get underway with our spring race training, I hope that the hints above serve you well when getting outside just isn't in the cards. If you have other tips and tricks, feel free to add them below in the comment section.<br />
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Happy running!<br />
Sean<br />
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P.S. This post was inspired by an article from one of my fellow #GameOnPGH Pittsburgh Marathon bloggers Tony, who compiled some amazing tips for making it through winter runs. Make sure to <a href="http://therunderfullife.com/blog/playing-it-safe/" target="_blank">check out </a>his advice!<br />
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Thinking of signing up for the Pittsburgh Marathon? Use discount code FOX17 to save $10 on either the half or full registration!Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com1tag:blogger.com,1999:blog-9073085969516992956.post-81575483120005799662016-12-12T19:00:00.003-08:002016-12-12T19:00:51.691-08:00Tuesdays on the Run: It's Official!<div class="separator" style="clear: both; text-align: center;">
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For the past few weeks, I'd been secretly awaiting an email. It finally arrived on Thursday with some exciting news. I've been chosen as one of the official bloggers for the 2017 Pittsburgh Marathon! I decided to apply for this endeavor with that though that I was planning to share my marathon training journey, so why not make it official?<br />
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If you haven't noticed from several posts on my blog, I'm kinda sorta like obsessed with running my hometown race. After racing the half marathon last year, I couldn't wait for May 2017 to roll around so I could take on those glorious 26.2 miles. To add to the excitement of race weekend, I'll once again be embarking on the Steel Challenge by also running the Saturday morning 5K. Last year, this shake-out run felt awesome and I got a little extra bling - best of both worlds!<br />
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I'm feeling especially positive about how the marathon will turn out. I've learned a number of valuable lessons from my first marathon in Akron having been humbled by a distance I thought I knew all about. I've come to terms with the fact that I have a long way to go before I really master the marathon, but to just take one step at a time and be grateful for where I currently am. I also have to be realistic about the impact that adding the title "dad" has affected my running. Sleepless nights with an infant do eventually catch up to you. But hey, at least I'll get in lots of training of running on tired legs and pushing a jogging stroller basically doubles as cross-training!<br />
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If you're considering a Spring marathon, I cannot encourage you strongly enough to join us in the Steel City. This race is the Goldilocks type in being just the right size for new runners as well as veterans. You can even use discount code FOX17 to save $10 on either the half or full registration!<br />
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My training plan for the race official begins on January 2nd (what better way to start the New Year?!). I hope you'll follow along for the adventure; I have a feeling it's going to be eventful!<br />
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Happy running!<br />
Sean<br />
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I'm linking up for this week's Tuesdays on the Run with <a href="http://noguiltlife.com/" target="_blank">Patty</a>, <a href="http://mcmmamaruns.com/" target="_blank">Erika</a>, and <a href="http://marciashealthyslice.com/" target="_blank">Marcia</a>.Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com5tag:blogger.com,1999:blog-9073085969516992956.post-49677119355205377052016-11-24T20:00:00.000-08:002016-11-24T20:00:44.488-08:00November RunfessionsWith the end of the month here, I'm linking up with <a href="http://www.marciashealthyslice.com/" target="_blank">Marcia</a> for this month's runfessions. November has been a whirlwind of sorts between school events, conferences, traveling and more. For all intents and purposes, the hamster wheel analogy fits all too well to describe these past few weeks. So with that, the runfessional is now open!<br />
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<b>I runfess...</b><br />
...that I could not wait for this month to be over. While so many exciting things happened, including my first run of the Pittsburgh 10 Miler, I also found myself just plain exhausted. This showed pretty well in how my runs turned out. Just getting the miles in, no matter how slow, was my only goal. <br />
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<b>I runfess...</b><br />
...that the dogs along my route are starting to drive me crazy. While I am someone who likes dogs, the howling, growling and yelping has reached the point that it's just one constant noise throughout the entire run. I can only think of one dog who doesn't participate in this cacophony. And for the record, when I hear someone attempting to call his or her dog to return, my first thought is that the canine will give chase. I figure it's better to err on the side of caution.<br />
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<b>I runfess...</b><br />
...that way too many of my runs have ended after dusk. With the crazy schedule of late, I can't hit the road until the sun is already setting and the sky, while pretty, gets darker and darker. I've also gotten into a bad habit of assuming my runs will be much shorter/take less time than how reality plays out. Because of all this, I find myself darting from streetlamp to streetlamp (which are sparse as it is) attempting to make it home safely.<br />
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<b>I runfess...</b><br />
...I've already begun window shopping all the new running gear I want. Between the emails from the Pittsburgh Marathon advertising its training apparel and all the amazing gadgets and tech coming out this time of year, I'm inundated with so much cool stuff. In no way do I expect to get the vast majority of item I see, but dreaming of that "In Training" jacket or heart-rate monitor isn't necessarily terrible. Looking forward to seeing what Santa will bring!<br />
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What are your November runfessions?<br />
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Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com11tag:blogger.com,1999:blog-9073085969516992956.post-50402577723841610692016-11-22T02:57:00.000-08:002016-11-22T02:57:29.153-08:00Tuesdays on the Run: Dick's Sporting Goods AppThe theme for this week's Tuesdays on the Run with <a href="http://noguiltlife.com/" target="_blank">Patty</a>, <a href="http://mcmmamaruns.com/" target="_blank">Erika</a>, and <a href="http://marciashealthyslice.com/" target="_blank">Marcia</a> dives into the craziness that is Black Friday and the holiday shopping season. While I am not someone who tends to have the "in" on where to find the best deals or discounts, I do stumble across the occasional awesome find when it comes to saving a few bucks. In this regard, my secret weapon to cut down on the cost of our surprisingly expensive sport is the Dick's Sporting Goods (DSG) app.<br />
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In this day and age, every store seems to have its own app that is basically a clunky version of its website. Because of this, I avoid cluttering my phone with unnecessary apps when I can just as easily open up Chrome to find what I need. I was naturally hesitant then to download the DSG app, since I figured it was same old same old. However, what made me willing to give up those precious megabytes of space was a feature I had yet to see offered by any other store. It gave me points just for doing what I love - running!<br />
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Outside of the usual tabs advertising sales and promoting the rewards card, the DSG app has an additional feature called "Move." For either hitting 10,000 steps in a day or running three miles using MapMyRun, three points are added to the DSG reward card. Once 300 points are earned, a $10 gift certificate is given - it's that easy! Once the app is set up, there is little maintenance that needs done on the user side of things. And just like other reward programs, a point is also earned for every dollar spent at the store/online.<br />
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On top of the normal methods of earning points, twice so far (during the Olympics and the month of October) the DSG app has also offered step challenges. By averaging about 15,000 steps a day, I earned an additional 600 points. I like to think of all this as free money!<br />
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Now, there are a few caveats worth noting when using the app. First, if you only ever just earn the three points a day, it will take a really long time to receive a certificate. In addition, the $10 has an expiration date 60 days from when it is issued. Third, you do need to sign up for the DSG rewards program, so make room for another card on your rewards tag key ring. Another restriction is that you have to use one of the means for tracking, either a Garmin, Fitbit or Apple watch for steps, or MapMyRun for the three mile run. Finally, the occasional day has occurred where it did not properly register my steps making for missed points.<br />
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At this point in using the app with only making a limited number of purchases here and there, I've received $40 in certificates. That's $40 that will not be coming out of my bank account - score! And with the prospect of doing some Christmas shopping at DSG in the coming weeks, I may hit that magical 300 points again soon. I'll take it!<br />
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Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com10tag:blogger.com,1999:blog-9073085969516992956.post-14428236099974530292016-11-18T19:43:00.002-08:002016-11-18T19:45:50.333-08:00Pittsburgh 10 Miler RecapA change in priorities can be a really good thing within running. The normal grind, especially in always chasing after a PR, can begin to wear down the fun of the sport. Running the Pittsburgh 10 Miler helped remind me of how much the social aspect of racing is just as, if not at times more, enjoyable than solely pursuing a time goal<br />
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When I signed up for the 10 Miler, I knew it would fall only a little more than a month after running the Akron Marathon. I figured that in the races occurring so close I would be both well-trained for the shorter distance, but at the same time would have taken some time off for recovery. However, I WAY underestimated the damage 26.2 miles does to the body. After taking the obligatory two-week running hiatus following the September race, I attempted to ease myself back in the weekly mileage routine. All I can say is "OUCH!" It was as if my legs forgot how to run. My body just wasn't bouncing back like I had hoped. It was at this point I decided to change priorities for the 10 Miler.</div>
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I sent a text to one of my best friends, Mike, who has been working up to longer distances over the past few years. I knew that this race would be the furthest he had ever gone and I was extremely excited for him. Knowing he was about to take on an awesome challenge, I offered to serve as a pacer for him. He agreed to let me have this honor and I was stoked!<br />
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With my race intentions now shifted, I spent the weeks leading up to 10 Miler just getting in the distance with little concern for anything beyond easy miles. I was also able to finally use the jogging stroller to push the peanut for a few miles. <br />
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A few days before the race, I made a trip after work to packet pick-up. While the location of the store hosting it was a little out of the way (actually the exact opposite direction to home), I was super excited when I got my bag and shirt. They were so awesome! The dog food that they also included was....different.<br />
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Race morning arrived cold but clear. My friends and I headed into town together, which set the tone for how amazing of a day was in store. After warming up a bit (both from the cold and preparing for the race), we, of course, had to commemorate the day with selfies. This picture truly embodies our personalities so well!</div>
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As we situated ourselves within the corral, I checked with Mike about the pacing. He had a few different goals in mind with his "super A goal" being 1:40, his actual "A goal" coming in at 1:50, but his most important goal being to just finish. I naturally wanted Mike to meet his wildest expectations, so 10:00 minute miles it was. And with the horn sounding, we were off!</div>
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I would not be honest with myself if I didn't admit that a little part of me wanted to surge ahead into full race mode like usual. However, I reigned in those primal inclinations and settled on pace trotting along side Mike as he loaded up Zombies, Run! on his phone (yes, he and I are both that awesomely geeky). Today, I was making my race about someone besides myself and if felt really good!</div>
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The day could not have been more perfect conditions for an early November race. With each mile under gorgeous sunny skies, Mike and I were able to stay either on or above our goal pace. We reminisced on how some of the neighborhoods we ran through were parts of the Pittsburgh Marathon 5K we had completed the year before and were looking forward to doing again this spring. We also practiced a very smart strategy of walking through the aid stations to recuperate and not drench ourselves in water (running and drinking at the same time just don't mix).</div>
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It was around mile 8 (or as Mike called them, his "Hobbit miles" since it was the furthest he had ever gone) that we slowed. One of the sneaky things about running through downtown Pittsburgh is that each bridge is actually a small hill. In addition, the city itself is peppered with climbs and descents all over. I could tell that Mike was starting to wear down, but the determination to finish was clear. If I found myself getting too far ahead, I would adjust accordingly so that my pacee knew that he wasn't running alone. Mike would always give a smile and a wave when he saw me looking - love that attitude!</div>
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For all the uphills that seemed to crop up everywhere, the race finished on a downhill. Mike did his best to give it all he had in the final mile giving us a finish time of 1:40:49. While in some ways I felt like I let him down by not breaking 1:40, he was stoked to have finished and well below 1:50 at that. I was unbelievably proud of Mike for his accomplishment - he is now slated to run the Pittsburgh Half Marathon in May at which I know he will do awesome.</div>
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Following the race, we headed for mimosas then off to Diamond Grill for lunch (we had our priorities straight!). On a completely un-race related note, the city was also having a reenactment of a stunt Houdini had performed 100 years ago, so we stayed to watch. After all this fun and excitement, the time had come to part ways.</div>
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When I signed up back in mid-July for the Pittsburgh 10 Miler, this was not necessarily the race I envisioned. However, in looking back, I would not change a single thing. If anything, pacing Mike helped me realize that I would really like to pace others to their own achievements. While I have no races on my calendar between now and May, I may just have to keep an eye out for opportunities to serve another role at a race than just be a runner.</div>
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Happy running!</div>
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Sean</div>
Seanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com0tag:blogger.com,1999:blog-9073085969516992956.post-22444560050583125362016-11-07T18:35:00.000-08:002016-11-07T18:35:57.183-08:00Tuesdays on the Run: Along for the JourneyThe theme for this week's Tuesdays on the Run with <a href="http://noguiltlife.com/" target="_blank">Patty</a>, <a href="http://mcmmamaruns.com/" target="_blank">Erika</a>, and <a href="http://marciashealthyslice.com/" target="_blank">Marcia</a> is about taking a step back to consider how I've changed since my blog was first set up a year and a half ago. And boy has life been interesting!<br />
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Since May of 2015, both my running life as well as personal life have grown through completely new experiences. I started this blog back when I first signed up for a half marathon, a distance that both frightened and excited me. I wanted to chronicle the return to the sport of my youth as I took on a new challenge. What I didn't expect was that I would be hooked by this new endeavor.<br />
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Something about doing a race that was completely foreign to me and I thought I could never do unlocked my potential to push my limits and see just how far I could go. Running the Pittsburgh Half last spring affirmed this drive within me. <br />
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I'm not entirely sure when I set out to blog my adventures that a marathon was on the docket, but it's the surprises that keep life interesting. I've now survived 26.2 and am crazy enough to do it again this May. The fear of the unknown that I sometimes live my life by is slowly dissipating, which I would say is for the better.<br />
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Added on to how my running life has changed, August 9th marked the birth of my newest running partner. Having a daughter gives a whole new meaning to life. I'm now responsible for another human being - God help her! Though sleepless nights have become a norm, the little peanut also gives so much joy to those around her. And she was so excited to share the love that she came four weeks early!<br />
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Since starting my blog, I've loved bringing others on the adventure that is my life. These posts have helped to capture many moments that now define me and help me to be a better person. I hope you continue to follow along as the fun continues!<br />
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Happy running!<br />
SeanSeanhttp://www.blogger.com/profile/16122467179007075161noreply@blogger.com11