Tag Archives: Fleet Feet

EQT 10-mile training – Week 2 8/30/15

It begins with a low, elongated growl. It quickly builds in volume and intensity. It’s followed by a mad sprint to the front door. By this point, Ringo, our loyal and overprotective Australian Kelpie, is in full intruder-bark mode.

Several things elicit such behavior from our 40-pound ball of muscle and madness – our mail lady, substitute mail carriers, UPS delivery drivers, passing motorcycles and the Sunday paperboy.

Somehow, Ringo senses the paperboy’s presence from our second-floor bedroom and, within seconds, he wakes up every living creature in the house, including Anna’s pet fish, Goldie.

This week, Ringo’s Sunday morning disturbance served as an alarm clock. It was time to get up, coffee up, hit the bathroom, gather belongings and make the early morning drive from Greensburg to the South Side Flats – a place I lived for 6 1/2 years as a fun-loving bachelor – for my first group training run for the EQT 10-miler with my new friends from Fleet Foot Sports-Pittsburgh.

For most runners, an early morning wake-up call and run isn’t mush of a thing. For me, it is. I’m the assistant night editor at the Observer-Reporter, a daily newspaper in Lil’ Washington. My typical shift runs from 3:30 to 11:30 p.m. Then, I have about a 50-mile drive home. I’ve worked nights and weekends in the newspaper business my entire adult life.

I'm hoping at least a few runners at Sunday's training run were as groggy as I was before it started.

I’m hoping at least a few runners at Sunday’s training run were as groggy as I was before it started.

In other words, I’m not a big morning person. And, yes, I worked Saturday night.

A couple of miles into my drive on Route 30 West, I realized I forgot my morning fuel – bananas for me and gas for the car. It required a quick stop to Sheetz, and I began wondering if I’d make the 7:30 a.m. start. I got there by 7:20, and was greeted by Fleet Feet’s Melissa Migliaro, who’s been beyond awesome since this training/O-R challenge started. She gave a quick rundown of what I could expect and, even with my morning brain fog, I’m certain I heard at least 50 percent of it. Melissa introduced me to Amy Zuckett of Fleet Feet. She was leading a group of runners near my pace, so I joined them for the early portions of Sunday’s 6-mile run, which touched parts of the South Side, North Side and Downtown.

More on that later. On to the weekly recap.

Monday, Aug. 24 – After running three of four days, Monday was lift day. Heavy chest and abs workout. My pecs were sore until Wednesday.

Tuesday, Aug. 25 – Did some pull-ups and dips before heading to a second-floor treadmill at LA Fitness Greensburg. I’m not a big treadmill fan, but I find doing a treadmill run per week helps build my pace, which was 7.3 mph for 4.02 miles.

LA Fitness frowns upon photo taking inside its gym, so consider this photo "sensitive material."

LA Fitness frowns upon photo taking inside its gym, so consider this photo “sensitive material.”

Wednesday, Aug. 26 – Tuesday’s run was a success, which made me excited to tackle Wednesday’s hilly road course. I covered 4.65 miles in 40:28. After slowing between miles 3 and 4, I picked my pace up by 11 seconds per mile to finish. This run was considered a triumph.

Thursday, Aug. 27 – Thursday’s goal was to run a shorter course but pick up pacing. Another success as I covered 4.01 miles in 33:33. Three consecutive good runs instilled confidence for Sunday’s long run.

Friday, Aug. 28 – Spin class at LA Fitness. Great, great workout. Best spin class since I bought cycle shoes. Feeling real good walking out of the gym.

Saturday, Aug. 29 – I enjoy weight training too much to abandon it, so Saturday was shoulders day. I tend to make my funniest noises on shoulders day. I also attended a seminar about good running form at Fleet Feet. Karen Harr hosted the program, and I found it highly informative.

That's me with Fleet Feet's Karen Harr before Sunday's run. If you want to learn about better running technique, you need to meet Karen. And, yes, I haven't grown since the last time you saw me.

That’s me with Fleet Feet’s Karen Harr before Sunday’s run. If you want to learn about better running technique, you need to meet Karen. And, yes, I haven’t grown since the last time you saw me.

Sunday, Aug. 30 – The time to run six miles – my longest since doing the 6.4-mile leg of the Pittsburgh Marathon May 3 – was here. The group I started with began an ascent of Arlington Ave. before a turn Newton St. to head back toward the South Side Flats. I went ahead of the group at Newton and caught view of another group – about five runners – descending those interesting South Side stairs. I followed them from a distance across 10th St. Bridge, onto Second Ave. and into Downtown. They stopped around Smithfield St. for a moment as I passed and meandered through downtown. At the 4-mile water stop, I grabbed a quick drink as other runners congregated. Now, I’m far from an expert runner but my 15-plus years of doing it tells me I’m not successful at starting, stopping and starting again. So, again, I soldered onward by PNC Park and across Clemente Bridge. My legs tired slightly at this point but the energy of Downtown helped provide a second wind, which would be needed crossing Smithfield St. Bridge. That’s when my body started to tire, my form got a little sloppy and I tried to remember techniques Karen focused on during the seminar. “Knee drive, knee drive,” I told myself. Too bad I wasn’t paying attention and missed the turn to the stairs leading to River Trail. No worries. It added a little extra mileage.

When I got back to the parking lot, I reached for my phone to stop the Map My Run app I was certain I started at the beginning of the run. Turns out, I never started the workout. So, I have no clue about my time. Not that it mattered. My focus was strictly on finishing, though I stood around for several minutes to stretch and change hoping to see a few people I encountered on the run. It didn’t happen. I’m taking it as a sign I ran well.

Sorry for being long-winded. It was a great week, and I’m excited for Week 3.

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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.