Tag Archives: EQT 10-miler

EQT 10-mile training – final edition

Strange things happen on the road. Sometimes they happen in bunches.

Once, during an afternoon run on a short trail that runs alongside Clearview Avenue in Crafton, two young ladies sitting on a step asked me if I had a cigarette. To humor them, I stopped, patted my pockets and said, “Sorry, I forgot them.”

The final two weeks of training for the EQT Pittsburgh 10-miler, which runs Sunday and will be the next feature in the O-R Challenge series, were a bit unusual, though nothing quite as weird as being asked for a smoke.

It started with my third, and final, Fleet Feet Flyers group run. The gang met in front of a coffee shop on Walnut Street. A 7-mile run (technically, I believe it was a 6.91-miles) was laid out for those of us doing the Train to Run program. I went out with a group whose pace I liked, but ended up moving ahead on the climb along Penn Avenue to North Linden Avenue in Point Breeze. Eventually, the course led back to Shadyside but, somewhere along Ellsworth Avenue, I missed a turn. (Full disclosure: I’m blaming the gaffe on trying to check out the wooden street at Rosslyn Place.) The directions said to turn right on Filbert Street. I continued to run Ellsworth. After multiple blocks, East Liberty came into my sight and my run-tracking app told me I hit 7 miles.

A lady was walking down the sidewalk and I think I startled her when I asked between breaths, “Do you know where Filbert Street is?”

She told me I passed it a few blocks ago. I thanked her and made a right-hand turn. The good news was it added nine-tenths of a mile to my run.

Later that week, I broke my smartphone when it fell out of my pocket as I was closing my car door.

Crunch,

Now, I’m back to my old iPhone4 that can’t download my work email or add any apps. Sorry if anyone from Fleet Feet or EQT or the Observer-Reporter tried to reach me the past week. I still haven’t been able to check my work email.

Oh well.

And, on my final training run, which didn’t take place until Friday because of a Disney World vacation, a young man approached me on Broad Street in South Greensburg and asked, “I lost $280. It fell out my car window. Did you see it back there?”

I wish I had, but I was more busy wiping snot on my shirt.

So, unlike previous training updates, I can’t offer any mile or time updates other than Friday’s run, which covered 5.34 miles in 43:23.

Hopefully, I’m ready for Sunday morning. I believe I am.

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EQT10-mile training – Week 7 10/6/15

Fall in Western Pennsylvania. It brings to mind images like this:

Colors flourish during the fall in the Keystone State. (Photo from visitpa.com.)

Colors flourish during the fall in the Keystone State. (Photo from visitpa.com.)

Sure, pictures of fall foliage are pretty to look at, but, let’s face it, Western Pennsylvania weather doesn’t usually permit much time to enjoy the view.

Instead, we’re usually treated to sites like these every fall:

Wind, rain and dropping temperatures are part of every fall in Western Pennsylvania. (Photo from edgarsnyder.com.)

Wind, rain and dropping temperatures are part of every fall in Western Pennsylvania. (Photo from edgarsnyder.com.)

Training for late-season races, like the EQT Pittsburgh 10-miler, require logging miles in mucky, yucky, wet and windy conditions,which hit the region last week. Naturally, the bad weather coincided with the toughest week of training. Those following Fleet Feet Sports’ Train to Run program – like myself – faced a trio of 6-mile runs to go with a 9-mile jaunt. It created some interesting conditions in what had been an unusually warm and gentle weather cycle.

9/28  – A day after trekking up the sizable hill to my house, I opted for a course with a couple climbs, a mile or so on the Five Star Trail and finished 6.14 miles in 52:05.

9/30 – Made a left turn in a place I usually take a right and ended up running through Southwest Greensburg a bit. Ended up strolling along College Avenue,. eventually rolling though Academy Hill and St. Clair Park before heading home. The wind was strong and in my face for a long stretch of the run. It reminded me of running along Swan Beach at the Outer Banks during nor’easters. Not fun, but it makes a runner stronger. Did 6.06 miles in 51:45.

10/2 – The cooler temperatures were nice, but the wind wasn’t highly appreciated. So, on Friday, I sought a flatter run. I went through South Greensburg, went through Midway and caught Five Star Trail for a few miles before making a left at Sunset Cafe (great place to eat – the calamari is terrific) and returning home. Covered 6.56 miles in 55:02. Easily the best run of the week.

10/4 – The big day arrived. The longest run of the 10-week training program. After getting decent sleep, two mugs of coffee and some water, I went the same way as Friday’s run with a couple small variations to add distance. After taking Five Star Trail for about 3.5 miles, I hit Lynch Field. Now, during longer runs, I’ve noticed my brain stops complex functions. At some point, determination and stubborness  takes over, and it usually comes between miles 5 and 6. Keep in mind, this doesn’t happen for a 6-mile run, only when the run is 7 miles or longer. Not sure why. Anyway, the brain shut off before descending into Lynch Field, which is why – at Mile 8 – I opted to turn into Academy Hill. For the next sixth-tenths of a mile, I was running uphill. My pace slowed, my breathing intensified, but I made it. And I kept going. I covered 10.12 miles in 1:26.40. It took 9:35 to cover my ninth mile and 9:07 to cover the 10th.Other than that, my pace was great and, most importantly, my confidence for Oct. 25 is sky-high.

EQT 10-mile training – Week 4 9/15/15

It’s inevitable, barring an iron-clad constitution or an impenetrable immune system. Elementary-aged children catch some sort of cold early in the school year. Most parents soon follow.

Count me, and my wife Erin, among the many whose defenses were rendered useless to whatever nasty viruses Anna brought home from Amos K. Hutchinson Elementary School last week. By Wednesday, my sinuses were filled. By Friday night at work, they were releasing their nastiness en mass. I must have went through 15 tissues at work that night and sneezed enough to make a case to be part of an allergy study.

Running with a cold means my shirt is often a handkerchief. Whatever works!

Running with a cold means my shirt is often a handkerchief. Whatever works!

The cold was mostly a functional cold but, by Sunday, getting in a long run was going to be difficult. So, please don’t shame me, I skipped my first run in my Train to Run program with Fleet Feet Sports. (Don’t worry. I’m making up for it this week, even if the sniffles still persist and last week was a taper-down week.)

9/7/15 – A day following a successful 6.5-mile group run with the Fleet Feet Flyers, I hit the streets and put in 4.22 miles in 35:08. Not great, but not bad coming off my longest run since the Pittsburgh Marathon.

9/8/15 – A much-needed weight training session. One thing I’m struggling with during my 10-week training program is finding the time to lift.

9/9/15 – Congestion kicked in, but I surprised myself by running 4.03 miles on a treadmill at LA Fitness Greensburg in 32:48 following a brief weightlifting session.

9/10/15 – After lifting with Erin for about 45 minutes, I went back to the treadmill and put in another 4.03 miles in 32:45. Not going to lie, getting the two treadmill runs in while feeling under the weather bolstered my confidence. It wasn’t something I would have done when I was running well. I would have skipped the miles, chalking it up to not feeling well.

9/11/15 – Spin class with Erin. I CRUSHED IT!!!!! After class I told Erin, “The beast is back.” I ate those words 48 hours later.

9/12/15 – Coaching my daughter Anna’s U8 soccer team. Somehow coaching a team with 14 kids ages 6 & 7 is as tiring as a tough run.

9/13/15 – Sunday was the worst day in terms of congestion. I played hookie and didn’t feel terrible about it.

On to Week 5.

EQT 10-mile training – Week 1 recap 8/23/15

“You have to remember, you’re starting at zero base.”

Julie Amsdell, director of marketing for Fleet Fleet Sports Pittsburgh, said that to me during a fitting Thursday at the store.

Easier said than done, but this 41-year-old is getting comfortable with the fact my fitness is nowhere near where it was 13 months ago. And, in order to successfully build up and train, for the EQT 10-miler, which takes place Oct. 25, it’s something I continually reminded myself during the first week of training.

Unlike most people training for the race through Fleet Feet, I didn’t get started until Wednesday (two days later than the Train to Run program kicked off) and was unable to attend the first Sunday group run. The goal is to get to next Sunday’s run.

Day 1 (8/19/15) – Took part in morning spin class at LA Fitness Greensburg. Class lasted 60 minutes, and it was intense. My weight before class was 150.5 pounds.

Day 2 (8/20/15) – Took part in a brief 30-minute weight training session (core and back the focus) then took part in my first run in two months. I went 3.1 miles on a treadmill in 25:30. The pace was 7.3 miles per hour. I chose a treadmill so I couldn’t slow my pace.

Day 3 (8/21/15) – My legs were sore, but I took part in another spin class at LA Fitness Greensburg. This class lasted 65 minutes, and as the instructor Kevin told me afterward, it’s one of his two toughest rides.

Day 4 (8/22/15) – My first outdoor run since June 21, and I was unable to meet my pre-run goals mainly because I wasn’t ready to conquer the giant hill leading back to my house. (It’s called Summit Drive for a reason). Covered 3.64 miles in 30:08 according to Map My Run. Tired between miles 2 and 3 and endured cottonmouth near the end.

The Adidas men's Supernova Glide Boost 7 won the "run-off" Thursday at Fleet Feet Sports Pittsburgh.

The Adidas men’s Supernova Glide Boost 7 won the “run-off” Thursday at Fleet Feet Sports Pittsburgh.

Day 5 (8/23/15) – Second consecutive outdoor run took place at Twin Lakes Park. Two laps around the lakes covered 4.62 miles in 40:49 according to Map My Run. The trail around the lakes undulates in some places and includes a decent hill with a winding path. As I expected, my pace slowed on the miles with the hill included, but, my lungs felt better than Day 4.

My weight at the end of Week 1 is 149.5 pounds. I lost a pound despite having birthday cake everyday since Thursday, which happened to be my 41st birthday.

On to Week 2.

EQT 10-miler training with Fleet Feet – 8/21/15

Ever do something for 15, 20 years only to realize far too late there’s not only better ways of doing it, but the methods previously employed were – for a lack of a better term – dumb.

That’s something I found out the hard way late last summer.

An avid runner and occasional long-distance racer, I rolled through the streets of Western Pennsylvania for years without anything more nagging than an occasional sore muscle. No tears. No rolled ankles. No cranky knees or bad back.

Nothing.

Never thought about how goofy-looking I am while running until Julie Amsdell and Melissa Migliaro of Fleet Feet Pittsburgh were watching me. (Photo courtesy of Melissa Migliaro)

Never thought about how goofy-looking I am while running until Julie Amsdell and Melissa Migliaro of Fleet Feet Pittsburgh were watching me. (Photo courtesy of Melissa Migliaro)

Then, as I ran up Broad Street near Paradise Fire Company in Greensburg last August, a distinct burning sensation emanated from my left calf.

Had to be cramps, I thought.

To remedy, I ate more bananas and upped my water intake, which is difficult considering how much H2O I put down daily.

Every time I hit the streets, same thing – a burning sensation in my left calf.

Finally and stubbornly, I sought a diagnosis. It was a strained left calf muscle. Surgery seemed like an extreme, far-too-costly solution, so I began visiting a chiropractor. Every week, we’d get together. I’d lay face down on the table, grab the “Oh, shit” bars and wince and grunt through treatment. After several weeks, my left calf felt better and I was running again, wearing some sweet, old-man compression socks for good measure.

Then, during the winter, I sprained my right foot during spin class. I was sidelined again for weeks, though it did force a purchase of cycle shoes.

The two injuries proved costly. My endurance was nowhere near the level of last summer. My speed evaporated. Fun runs were no longer at a 7:30/mile pace. It was taking 8:45 per mile, and it was tiring.

Then, it happened again. On Fathers Day, running up a slight grade in Southwest Greensburg, my left calf burned. This time, I quickly recognized the problem.

After another extended running absence, enter Fleet Fleet Sports Pittsburgh.

Julie Amsdell of Fleet Feet breaks down my walk, using medial terms I no longer remember. (Photo courtesy of Melissa Migliaro)

Julie Amsdell of Fleet Feet breaks down my walk, using medial terms I no longer remember. (Photo courtesy of Melissa Migliaro)

An elite running shop, located just off Route 19 in the South Hills, Fleet Feet contacted the Observer-Reporter about possible coverage of a training program for the EQT 10-miler, which takes place Oct. 25. They didn’t know me, but they knew about the O-R Challenge. Now, I’ve tried out for a high school all-star basketball team. I’ve attempted to hit a professional softball pitcher. I even conquered a gyro eating challenge. This sounded perfect.

So, I reached out to Melissa Migliaro, Fleet Feet Sports outreach manager, who quickly replied. After a few email exchanges, I was at the store Aug. 20 for a fitting and to confirm my participation. I spent 80 minutes with Julie Amsdell, director of marketing for Fleet Feet and a fitting specialist. She analyzed my walk and running gate, broke things down and helped me pick the right pair of running shoes and inserts. I learned my right foot has a slight splay, which contributes to tightness in that calf muscle. I learned the running shows I recently purchased for high arches were too stable. I learned I need to roll leg muscles before working out.

After watching me walk barefoot, Julie Amsdell had me try four different pairs of running shoes. (Photo courtesy of Melissa Migliaro)

After watching me walk barefoot, Julie Amsdell had me try four different pairs of running shoes. (Photo courtesy of Melissa Migliaro)

It was highly informative and the people there couldn’t be nicer.

Leading into the race, I’ll be posting progress here as I partake in Fleet Feet’s Train To Run program. I plan on having a few people from Fleet Feet in for a podcast (Mike’d Up with Mike Kovak), I’ll join them for a few Sunday morning runs and we’ll build up to the latest O-R Challenge, which will be me running the EQT 10-miler.

They promised to keep me healthy and to help me improve.

After meeting them, I’m a believer.