Training Update

It was tough, but I didn't run this week to give the piriformis a rest. Seems to be working, because I didn't have any issues with it. On the day that I would normally have run, I did a circuit training routine that I read about a few years ago:

Barbell with 40 lbs; do each set for 45 seconds except the bench, do twice as many reps as you can do in exercise #1 ( I also use more weight); never change weight, and no rest between exercises. Repeat the circuit three times with a 45 second rest between each circuit.

1. squats w/ shoulder press
2. curls
3. upright row
4. bench
5. dead lifts
6. toe raises
7. plank

Sunday: Off
Monday: Off
Tuesday: 40 minutes on the trainer; hammered during commercials
Wednesday: 1 mile swim, then kick drills with fins
Thursday: Weight routine
Friday: 30 minutes on the bike trainer
Saturday: 1 mile swim, then kick drills with fins

"Mount Hoodmore"

Three other teachers and I have our rooms in the most remote part of our building. We have come to refer to this area as the neighborhood. Another teacher down the hall, decided to have a little fun with photoshop and created the soon to be iconic "Mount Hoodmore." Guess who is Teddy R.

Lancaster Science Factory

Took the boys to the Lancaster Science Factory yesterday. I've been meaning to check it out, and a cold Sunday afternoon seemed the perfect time. They absolutely loved it. The exhibits were perfect for kids their age. I'd be a liar though if I said I didn't have a good time. If you're in Lancaster, I highly recommend checking it out. Admission is relatively inexpensive - $5 for kids, $7 for adults.

Training Update

I thought I ran, rode, swam my last event for the year after I crossed the finish line last week at the Dirty Bird 15K. Now, I think I'm going to run the Jingle Bell Run with Kyler next weekend. We're planning on wearing our Christmas hats. As I've mentioned before, I've been having some issues with piriformis. I thought I was over it, but after Thursday's run it flared up again, so I think I'm done running for the year with the exception of the Jingle Bell Run.

Sunday: Dirty Bird 15K
Monday: off
Tuesday: 30 minutes on the bike trainer, easy
Wednesday: 1 mile swim
Thursday: 4 mile run
Friday: weights
Saturday: 1 mile swim in the morning; 15 mile "big ring" ride in the afternoon. Brrr, it was cold.

Dirty Bird 15K Race Report

Stayed at my in-laws last evening, which is only about 25 minutes from French Creek State Park, the venue for Pretzel City Sports Dirty Bird 15K trail run. As I was driving to the race, I couldn't get the Grateful Dead Tune out of my head, "Cold Rain and Snow" - Run me out in the cold rain and snow/ Rain and snow, run me out in the cold rain and snow.

While there wasn't any snow, there was definitely cold rain as in about 38 degrees and a steady drizzle. I arrived at the park around 10:00, which was an hour before the 11:00 a.m start. I checked in, then immediately went back to my car to stay out of the rain. Around 11:10, my buddy Chris R. showed up. We touched base and decided to go for a warm-up run around 10:30.

Warm-up went well, and we met up with two other friends Andy G. a former student of Mine, and Eric D. who ran the dam half with us a month ago. After the warm-up, it was decision time as to what to wear. I decided with the conditions to go with tights, a wicking top and a running jacket as an outer layer. I also wore cotton gloves and a hat. This was the first mistake of two that I made today. I was over dressed, and the extra clothes just got heavier as it got wet. I would have been better sucking it up at the beginning and just going with the tights and a lighter top. I could have ditched the gloves, and the hat. They served no purpose after the first climb.

Start went off promptly at 11:00 and for the first quarter of a mile or so the race went down a park road. I went out at about a 6:50 pace, too fast for the total race, but I didn't want to get cut off from the pack as we entered the woods. as it turned out, I started too far to the back, and when we got to the woods I had to contend with a long line of single file runners, which were hard to pass - this was my second mistake. After turning into the woods, we started a long climb. It wasn't as steep as anything at the Dam half, but it was long, and people started slowing down. I passed when I could, but pretty much was trapped, so I just stayed up with whoever was in front of me, then passed when I had an opportunity. After we crested the the first hill, we had a long stretch down on single track. I decided to go 'balls to the wall," and barrelled down the hills. It paid off as I picked up a few places.

The trails were extremely muddy, and I was gaining weight as I ran, because my clothes were soaking up rain. My shoes felt like ankle weights. I settled into a hard, but sustainable pace, and kept with my strategy of conserving my energy on the uphills, and barreling down the backsides. This was working well, and I picked off a runner here and there, but I was nowhere near the main pack, so resigned myself to maintaining my position and trying to prevent being passed. This worked well, until I got to one steep section, which I was forced to walk. I was passed by a runner close to the crest of the hill. I thought I wouldn't see him after the top, but he ran conservatively downhill, so I barreled past him and stayed ahead until the next hill, where he passed me again. I thought I would catch him on the next downhill, and almost did, but he was able to stay ahead of me.

With about two miles to go, I opened it up, and was wondering where Chris and Eric were. Chris is strong on the hills whether we are biking or running, but I didn't know how far behind me he was. I thought he would have caught me, but there was no sign of him. I really felt good the last two miles, and although I couldn't catch the guy I was back and forth with on the hills, I did manage to reel in 4 or 5 more runners. I pride myself on my sprinting ability, and sure enough the last 300 meters provided me with enough space to catch and pass three more people as we headed into the finish. I finished with a 1:21, which was good for 58th place.


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Training Update

This was a nice week for getting some exercise as I didn't have to do all of it before 5:00 a.m. Of course, Thanksgiving gorging didn't help all that much. Oh well, I have the Dirty Bird 15K tomorrow, so that should help me work off some of the extra calories.

Sunday: Millersville Turkey Trot with Kyler, 5K
Monday: off
Tuesday: 4 mile run
Wednesday: 1 mile swim a.m.*; 45 minutes on the bike trainer p.m.
Thursday: 5 mile run @ tempo pace, 7:10 per mile
Friday: 21 mile bike ride, "big ring"** ride at 16.5 mph
Saturday: 1 mile swim

* Tried something a little different on this swim based on a tip from my buddy Doug A. Rather than try to count laps, I just swam for 36:00 minutes, which is my average mile time. It was so nice to just daydream, and not worry about laps. Did it on Saturday too.

** Stayed in my big ring up front; great strength workout.

Happy Thanksgiving!!!