Tag Archives: Fleer Feet Sports

EQT 10-mile training – Week 3 9/7/15

Stumbled on this Facebook post last week.

For those not interested in clicking, it’s a photo with a fill-in caption that read, “I run ________.”

My initial thought, maybe because it was morning, was, “I run to the bathroom after my morning coffee.” Then, it switched to, “I run because I love icing-filled donuts, cake and french fries.”

Then, I stopped being a smartass for 15 seconds and thought about it. My answer is “I run because my life depends on it.”

That’s a pretty dramatic statement and, no, I won’t drop dead if I stopped running today, but everyone has a motivation, and living is mine. Both of my grandmothers died from a heart attack. One of my grandfathers suffered multiple heart attacks. My father had one when he was in his early 50s. I have no desire finding out first-person.

While running regularly is no guarantee I won’t have a heart attack at some point, it’s provided ample health benefits – injuries of the past year aside. It also alleviates symptoms of after-work problems, which can be numerous in the highly stressful, demanding world of newspapers. There’s that point of every run where I forget about work or whatever else is bothering me. It’s just me, the run and my music, a journey to the finish line and a feeling of overwhelming satisfaction upon achieving goals.

Speaking of goals, a few more were met during my third week of following Fleet Feet Sports’ training program for the EQT Pittsburgh 10-miler.

8/31/15 – I used to love running in heat. These days, not so much, but I went out and put in 4 miles in 32:48 while focusing on form and speed. My second mile was at a 7:50 pace, something I hadn’t approached in some time. My run concluded about a mile from my home (poor planning on my part) so I did a light jog in intervals heading back to Casa de Kovak.

9/1/15 – Spent more than four hours scrambling to finish clearances in order to coach an U8 soccer team, which includes my daughter. Ended up having time to ride the stationary bike in the basement at Level 7 resistance for 40 minutes. My special twist to the workout – 40 push-ups before and after the ride, and every 10 minutes during the ride. Two-hundred push-ups and 40 minutes of resistance riding is a killer calorie burner.

9/2/15 – Mondays were previously reserved for treadmill running. Last week, Wednesday was Treadmill Day and I knocked out 5 miles in 41:44. Later that day, Bob Shooer and Karen Harr from Fleet Feet stopped by the Observer-Reporter offices for my latest podcast. Check it out here.

9/3/15 – First weight training of the week. Good times.

9/4/15 – I didn’t drink a drop of alcohol Thursday but I felt hungover Friday. I was tired, my head hurt and my lungs were tight. Undaunted, the streets of Greensburg called and, somehow, I muddled through 5.03 miles in 43:32. Total struggle.

9/6/15 – More weight training.

9/7/15 – Woke up at 6:05 a.m. and made my way to the Strip District for my second group run with the Fleet Feet Flyers. My goal was to finish a 6.5-mile course, which I did, feeling strong for most of the run. For a portion of the circuit, I ran with Dave (I think) of Mt. Lebanon. He didn’t run his first marathon until 53, and he’s finished six of them since starting. Really enjoyed the conversation, which lasted about 2 miles.

On to Week 4.

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