June 26 2012 bioreserve by onecooldaddio at Garmin Connect - Details
Above is the nice little run I took Chris, a fellow Tough Mudder, on to show him the Denison Bioreserve. This is a great little place by Granville, OH and is a part of the local college there. Often you will see cross country teams and locals out hitting the trails.
There are enough trails to get in a good solid run without too much back tracking. The terrain is mostly dirt paths of either wider or single track trail, there are some mowed areas. There is enough hills for a good workout too. That's my favorite thing about the Bioreserve, it has hills and pretty good ones. Hills are where the fun is at, where the work is and where the pay off is.
Chris even showed off chasing down a couple high schoolers in front of us going up a hill. Get some.
After 10 miles Sat, 3 Sun, 4.5 Mon and the 5 from this run that's a nice little 22 miles for the week so far. If I go back to Thurs its 27 for the week and I might get some more tonight on the beach in Tampa.
You should too, get out and GET SOME!
Thursday, June 28, 2012
Tuesday, June 26, 2012
Post Weekend
Greetings and Salutations,
The trip to Canada was awesome except I didn't get to run in the mountains. I didn't know Canada was flat. I assumed it was all moose, Mounties, and hills, I saw none of the above.
After our 10 miles on Sat we decided to do a short 3 miles Sun morning. The weather was perfect again and we stretched it out stopping every half mile to do push ups, crunches, diamond push ups, V-ups, dips and some box jumps on a bench. The we went to the Lumberjack, a local restaurant known for its breakfast. It was quite a pile of eggs, potatoes, peameal (bacon like ham), flapjacks or french toast. Healthy? Not exactly. Tasty? Oh yeah.
Monday I had training with the trainee after work. I got in "trouble" for using her name so I might change her name to Gerty, to protect the innocent. Gerty got some on Friday and twisted her ankle, did the right thing taking Sat and Sun off and hit it hard last night. She pushed through the pain for 2.89 miles, which was really good on a bum ankle. And then said, that's not enough. So we did 45 burpees and some bench dips after we did arm hangs half way through the run. Before the last set of burpees I distinctly heard, "I hate you." Mission accomplished. I also got in a quick 1.75 miles before she got there to get my total up over 4 miles.
I hope all of you have that drive at the end. Have that "its not enough until its enough" type attitude. She didn't run as hard as she wanted to so she asked for more. When you are coming around the corner and see the finish line, do you take off sprinting? The last set comes and you push it out cause you want it? Feel that drive, find it, want it, need it.
Get some!
The trip to Canada was awesome except I didn't get to run in the mountains. I didn't know Canada was flat. I assumed it was all moose, Mounties, and hills, I saw none of the above.
After our 10 miles on Sat we decided to do a short 3 miles Sun morning. The weather was perfect again and we stretched it out stopping every half mile to do push ups, crunches, diamond push ups, V-ups, dips and some box jumps on a bench. The we went to the Lumberjack, a local restaurant known for its breakfast. It was quite a pile of eggs, potatoes, peameal (bacon like ham), flapjacks or french toast. Healthy? Not exactly. Tasty? Oh yeah.
Monday I had training with the trainee after work. I got in "trouble" for using her name so I might change her name to Gerty, to protect the innocent. Gerty got some on Friday and twisted her ankle, did the right thing taking Sat and Sun off and hit it hard last night. She pushed through the pain for 2.89 miles, which was really good on a bum ankle. And then said, that's not enough. So we did 45 burpees and some bench dips after we did arm hangs half way through the run. Before the last set of burpees I distinctly heard, "I hate you." Mission accomplished. I also got in a quick 1.75 miles before she got there to get my total up over 4 miles.
I hope all of you have that drive at the end. Have that "its not enough until its enough" type attitude. She didn't run as hard as she wanted to so she asked for more. When you are coming around the corner and see the finish line, do you take off sprinting? The last set comes and you push it out cause you want it? Feel that drive, find it, want it, need it.
Get some!
Saturday, June 23, 2012
Oh Canada, Rondeau Park
Oh Canada. Rondeau Park by onecooldaddio at Garmin Connect - Details
So we went to Canada this weekend to run and spend our Loonies at the casino. I found the Rondeau Park that sticks out into Lake Erie. We did the Marsh Trail, an out and back that was 9 miles total. It was a nice little run for the weekend. After the 9 I ran an extra mile for my buddy Mike. He's a fellow Tough Mudder, helps people and all around good guy. He had some medical issues and couldn't run this weekend. So a few of us on the TM website went out and get a little extra for him. My 1 mile, after the 9, I ran hard and did it in 7:19. That's for you Mike.
Jeremy "Nogger" ran with me. He's doing a TM in October. It was a long run for him as he hasn't been on the consistent routine. But he did it. He even ran the extra mile with me (those a little slower). Good job Nog, got some.
I hope all of you get some this weekend. The weather has been beautiful. If you want to do a little extra for Mike let me know, I'd appreciate it. Keep finding your reason to run and get some!
So we went to Canada this weekend to run and spend our Loonies at the casino. I found the Rondeau Park that sticks out into Lake Erie. We did the Marsh Trail, an out and back that was 9 miles total. It was a nice little run for the weekend. After the 9 I ran an extra mile for my buddy Mike. He's a fellow Tough Mudder, helps people and all around good guy. He had some medical issues and couldn't run this weekend. So a few of us on the TM website went out and get a little extra for him. My 1 mile, after the 9, I ran hard and did it in 7:19. That's for you Mike.
Jeremy "Nogger" ran with me. He's doing a TM in October. It was a long run for him as he hasn't been on the consistent routine. But he did it. He even ran the extra mile with me (those a little slower). Good job Nog, got some.
I hope all of you get some this weekend. The weather has been beautiful. If you want to do a little extra for Mike let me know, I'd appreciate it. Keep finding your reason to run and get some!
Friday, June 22, 2012
Water is essential to life? Who knew.
Alum Creek Phase 1 by onecooldaddio at Garmin Connect - Details
They say water is essential to life probably because it is. Its been very hot here in the Buckeye state so make sure you are drinking water. The Mayo Clinic says we need between 9-13 cups of water a day, more than the 8 glasses a day rule. And that is for the people who are sitting on the couch while we are out getting some. You have to compensate for that extra activity.
I have felt the effects of dehydration. I became overly dizzy after a long training run and had to lay down, not sit, lay down. That was not fun. People get cramps, dizzy, even pass out so don't take drinking water too lightly. If you think you drank enough, drink some more. The worst thing that can happen is you have to pee. You can drink water until you throw up, I suggest stopping before that point. :)
Last night I ran the course above in 90 degree temps with some humidity. Needless to say I was a little sweaty when I was done. Water, banana, electrolyte replacement and an apple and I felt pretty good. I have started using Nuun tables that dissolve in water and they seem pretty good. Easy to throw in your bag and keep there. I think the best electrolyte replacement is Pedialyte but you have to keep that in a bottle somewhere.
Below in the link to the Mayo Clinic's article on hydration. Get some water (okay, a lot of water) then get out and GET SOME!
http://www.mayoclinic.com/health/water/NU00283
I ran in these and love these shoes.
Brooks Cascadia 6 Shoes (Speed Green/Silver) - Men's Shoes - 8.0 M
They say water is essential to life probably because it is. Its been very hot here in the Buckeye state so make sure you are drinking water. The Mayo Clinic says we need between 9-13 cups of water a day, more than the 8 glasses a day rule. And that is for the people who are sitting on the couch while we are out getting some. You have to compensate for that extra activity.
I have felt the effects of dehydration. I became overly dizzy after a long training run and had to lay down, not sit, lay down. That was not fun. People get cramps, dizzy, even pass out so don't take drinking water too lightly. If you think you drank enough, drink some more. The worst thing that can happen is you have to pee. You can drink water until you throw up, I suggest stopping before that point. :)
Last night I ran the course above in 90 degree temps with some humidity. Needless to say I was a little sweaty when I was done. Water, banana, electrolyte replacement and an apple and I felt pretty good. I have started using Nuun tables that dissolve in water and they seem pretty good. Easy to throw in your bag and keep there. I think the best electrolyte replacement is Pedialyte but you have to keep that in a bottle somewhere.
Below in the link to the Mayo Clinic's article on hydration. Get some water (okay, a lot of water) then get out and GET SOME!
http://www.mayoclinic.com/health/water/NU00283
I ran in these and love these shoes.
Brooks Cascadia 6 Shoes (Speed Green/Silver) - Men's Shoes - 8.0 M
Tuesday, June 19, 2012
Rope Climb
Greetings,
Its been a few days since I've been on here. I'll try to be better about that.
I got out Monday night with the trainees. They did great, pushed it for 2.5 miles in some nice weather. Then they did arm hangs while I did pull ups. You can see the distance and strength growing and I'm quite proud, especially of Tracy (there, I used names instead of protecting the innocent). I then went to another park and ran 2.3 miles on a slow incline trail and I ran it hard. My time was 20:45 which isn't great but for that slope I'll take 9 min miles. Then I went home and climbed the rope. I think that is one of the best upper body strength builders. In January I climbed the first time at the Mountain Goat course. I made it up and down a 20ft rope. It wasn't easy. After my Tough Mudder in April I was up and down the rope twice each time we ran by it. I feel strong in that area now. When I watch movies I don't just think how cool it is people are climbing like that, I think, I can do that too.
Saturday we did 2 miles in the hills and I'm sure they loved it. The look on their face was...some type of joy I think. Especially when I said it was time for a pyramid set of burpees. We went up to 8 and back down. It was a good workout. Getting them time in the hills will be key to endurance through the muddy sections of the Mudninja.
Tip of the day (as learned by my peeps): hydrate. Nuff said. Almost enough said, Get Some!
Wednesday, June 13, 2012
We be Yammin'
I've seen this a lot lately. "If you tried of starting over, stop giving up." Its so easy to do things for a week or two when you are excited then come up with excuses and lose focus. Instead of excuses, each day come up with a reason to workout. If you can't come up with a reason give me your email and everyday I'll send you one. I want to loose x number of pounds, I want to do this race (and sign up for it), I have a bikini to look good in by July 1, I want to show off my arms by July 1. After a while it becomes a habit. Then on days you don't workout, you'll miss it. You're life will have reasons, not excuses.
I didn't like sweet potatoes, never did. The smell of them at the holidays with marshmallow and tons of sugar on them did not entice me at all. The are orange and smushy and gross. And I keep reading how good they are for you. They have vitamins B6, C, D, Iron and a litany of other benefits. I decided I needed to try and eat them and I found a way to do it that isn't gross, it actually tastes kind of good. Cut your sweet potato into slices thicker than a potato chip. Grease a cookie sheet with olive oil and spray some on the "chips" after you lay them on the sheet. Sprinkling on some seasoning if you like or a dash of salt and bake at 375 for 10-15 minutes. That's how I eat them and even my 7 year old really likes them now.
I didn't like sweet potatoes, never did. The smell of them at the holidays with marshmallow and tons of sugar on them did not entice me at all. The are orange and smushy and gross. And I keep reading how good they are for you. They have vitamins B6, C, D, Iron and a litany of other benefits. I decided I needed to try and eat them and I found a way to do it that isn't gross, it actually tastes kind of good. Cut your sweet potato into slices thicker than a potato chip. Grease a cookie sheet with olive oil and spray some on the "chips" after you lay them on the sheet. Sprinkling on some seasoning if you like or a dash of salt and bake at 375 for 10-15 minutes. That's how I eat them and even my 7 year old really likes them now.
Sunday, June 10, 2012
Training Day at Hoover
Yesterday we went to Hoover Dam to get in a day of training. I'm helping a couple people get ready for their first obstacle race. They get to be my guinea pigs and I don't charge them for making them feel the pain. The race is the Mudninja on July 28th. I gave them some instructions for Wed and Thurs, which one is still sore from today. Also in this training is my boy, he is 7 and a monster. I love him and getting to run and exercise with him combines two of my favorite things.
On Saturday we met at Hoover Dam and ran just over one mile. The trainee did well. My boy did his mile in 12 minutes which I think is pretty good. We then did pull ups. She hung from the bar for 5 attemps trying to hold for 10 secs each and did well. My boy did his 5 for about 5 seconds each. Then we hit the stairs. Stairs are a great workout especially if you don't have hills. There is nothing better than hill training. If you can run in hills, you can tear up flat ground.
The stairs are about 50 steps with a steep incline. The first run was going down and back up touching every step. The next run was down and up touching every other step. Next, beside the steps in the grass. That is the harder of the three and great for pushing it out at the end, giving your all and feeling it.
When we parted ways we said good bye and she said, "I hate you." That, was good training.
G.O.A.T.
On Saturday we met at Hoover Dam and ran just over one mile. The trainee did well. My boy did his mile in 12 minutes which I think is pretty good. We then did pull ups. She hung from the bar for 5 attemps trying to hold for 10 secs each and did well. My boy did his 5 for about 5 seconds each. Then we hit the stairs. Stairs are a great workout especially if you don't have hills. There is nothing better than hill training. If you can run in hills, you can tear up flat ground.
The stairs are about 50 steps with a steep incline. The first run was going down and back up touching every step. The next run was down and up touching every other step. Next, beside the steps in the grass. That is the harder of the three and great for pushing it out at the end, giving your all and feeling it.
When we parted ways we said good bye and she said, "I hate you." That, was good training.
G.O.A.T.
Thursday, June 7, 2012
Post Warrior Dash Punishment
Many times on facebook I put words of encouragement, not only for those reading but for myself. I try to live up to those words. Many times people have a chance to do something and there ends up being a difference between what they could have done, and what they did. At the Warrior Dash I could have done better, I did not do what I could have. I allowed myself to run slower when I could have gone faster. I lost the mental war within. I must apologize to all of you and myself for not living up to that. Part of doing this kind of thing is admitting when you could have done more. Then going and doing it the next time. So my punishment was 6 miles tonight and I kept the same pace as the 3.5 mile Warrior Dash, proving I could have done more than I did. It was a good workout and a better thing to recognize and address my shortcoming.
Untitled by onecooldaddio at Garmin Connect - Details
Untitled by onecooldaddio at Garmin Connect - Details
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