Tag Archives: Treadmill

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.

Road to recovery, 1/6/15

Blogger’s note: The following is the first installment of a new series on Kovak’s Corner, highlighting the trials and tribulations of overcoming middle age and injury en route to a return to top running form.

Monday (Jan. 5) went well. It needed to after obligations got in the way of missing the gym or any type of training Sunday. It’s rare to go a day without exercise, but the day off renewed focus for Monday’s session.

The day started with some heavy, isolated preacher curls on two separate stations. Followed up with front and back leg curls before heading back to biceps. After elevated curls and seated curls (all with heavy weight and four sets of 12 reps), it was time to return to leg work for kickbacks and leg presses. Given the extent of my left calf injury, leg work took an extended breather, but this marked a second “leg day.” Not going heavy yet, just getting the muscles used to the work. Stronger legs should help in the quest to make 2015 injury-free.

After biceps and legs, it was time for some ab work. Oblique twists and the seated-crunch machine before heading upstairs at LA Fitness Greensburg for a run. Since returning to running, I’ve gone for two outdoor runs and two treadmill jogs. This marked the third treadmill jog, and it went for 40 minutes at a moderate 6.5 mph. It only covered 4.35 miles, but my longest run in months was a significant personal achievement.  At my peak, I could run on a treadmill anywhere for 7.5 to 8.3 mph for an entire run (usually between 30 to 60 minutes) with a two-minute kick adding .5 mph to the speed.

But this is about baby steps on the journey back. Overdoing it could derail progress.

And there’s a voice inside telling me to go harder. The 40-minute jog felt great. My breathing was excellent, heart rate good. Basically, I felt great after my 2-minute cool down.

Today, Greensburg-Salem has a two-hour delay. So, the gym will have to wait until 11 a.m. And it’s going to be an abbreviated visit because a trip to the chiropractor is scheduled for 1 p.m. A quick chest and ab workout followed by a 30-minute run at 6.6 mph (one click faster on the treadmill but 10 fewer minutes than Monday).

On Wednesday, barring another delay or school cancellation, it’s morning spin class (my spin instructor has been instrumental in getting back on track) followed by evening yoga – my first yoga class.

Thursday will be a day off from cardio and a first visit to a massage therapist.

Have a great workout out there!