Hello? Anybody Home?

I haven't posted here in a long, long, long time.

Between Running2Win and Facebook, this blog has become somewhat obsolete.  Also I started a new website, http://loraincountyrunning.blogspot.com/ .  Lorain County running information and news.

Check out the 2010 Firelands 5k Race Results, held in New London (not quite Lorain County) on 9/4/2010

Groin Pain

Almost 2 years ago, when I was ramping up my training and had hit 30-40 miles per week for about 6 weeks, I developed a sudden groin pain that would not go away, even with rest. I eventually had hernia surgery, but even after the surgery and patient healing, nothing had changed.

My right groin had a weakened feeling, not a sharp pain, but strong enough to deter me from trying to run, as I felt any exertion would bring back the pain.

Finally after over a year, I did the Beachbody P90X extreme home fitness program. I lost weight, gained strength, and was able to start running again. I was unable to explain why, but it seemed that the P90X workouts had cuted me.

Well I recently found this post and this post on a running message board answerred by Dr. Nilesh Shah. Both posts seem to indicate that groin pain in runners may be caused by a core imbalance, or a weakness in the core area.

Since P90X certainly strengthens the core, this may explain my miracle cure!

Two-A-Day (total 9 miles)

I ran 4 miles at lunch on the treadmill at work in 30:08
8:15-7:32-7:21-7:00

I then went to circuits class for the last half.

Tonight I ran with Greg, Thomas, & Liz at the Oberlin bike path. We did the normal run which my Garmin Forerunner measures as 4.65, I then added 1.5 laps around the parking lot to make it an even 5 miles in 41:06.

There were patches of snow on the path, which of course were better than the slick icy spots. The footing was definitely dicey in several sections.

Splits were 8:28-8:01-8:15-7:43-8:40.

Max heart rate was 160, average was 142.

Thomas and I are making plans for a longer (12ish) run around 12:30 on Christmas eve.

Reindeer Run 5K - 19:29

I raced the Reindeer Run in Lakewood last weekend. This race starts and finishes at Lakewood Park, similar to the old Two For The Road course. But they have improved the course, it now goes straight out and back with just 1 block to turn (so it's not a u-turn) around at the far-away point.

I did a nice warm-up of about 1 1/2 miles. I was hoping I could get into the mid 19's, similar to my 2000 5k best of 19:27.

The weather was cold, I wore shorts, long sleeve t-shirt, another t-shirt over top, gloves, and a stocking cap. I think the temperature was about 29.

I started in about the 3rd row. Started well and stayed focused, mile split was 6:00. This was a little slower than I had hoped, but not by much.

Kept concentrating, running hard, made the turn, and was 12:20 at the 2-mile, a 6:20 second mile. Did a little math and knew I could still run mid 19's with a solid finish. Got caught by the 4th girl, raced her in over the final 1/2 mile or so.

Oddly there was a 3-mile split, right where we turn back into the park. 18:55, or a 6:35 3rd mile. Finished hard and was 19:31 crossing the line, adjusted chip time was 19:29 according to the results, but it wasn't enough to get me an age-group medal.

Meanwhile, Luke ran 22:04, a PR by almost a minute, and finished 2nd in his age.

Turkey Surprise!

Well I ran the Turkey Trot on Thanksgiving morning. My nephew Thomas showed up at the race also. We did a warm-up together and discussed, among other things, how embarassing it would be to get beat by the guy running with his dog on a leash.

Now as I mentioned, Wednesday, I've run this race 8 times in the past. Usually in bad weather (snow, mud, even fog!) but Thursday's weather was brisk but clear. The course was soft but certainly not sloppy. It was a beautiful day to run.

I started too fast (being that I'm still just working my way into shape), but other than getting slowly passed throuhout the race (was 20th at the first turn, about 1/2 mile), I have no evidence because I didn't wear a watch.

Around mile 4 I did indeed get passed by the guy running with his dog. And to add to the embarassment, the dog quickly stopped to squat. I got ahead and then they started running and passed me again. About 1/4 mile later, this squatting - passing - getting passed experience happened yet again.

I did not get passed during the final mile, which was a plus. I finished in 48:59, 46th out of 224. At the awards, I was hoping for 3rd in my age group, but they didn't call my name. Then when they called the 2nd place guy, it was a soccer coach I know, wearing a bright yellow shirt, and I thought, "I don't remember getting passed by that guy."

Much to my surprise, they called me 1st and I won a trophy with a turkey on it!

Five In A Row - Turkey Trot Preparation - Let's Run

Last week I rejoined the fitness center at work (so I could run during the week in the daylight) and now I've run 5 days in a row:

Saturday - 2.75 miles (22 minute Extreme Interval Fat Burner on the treadmill)
Sunday - 2.75 miles (22 minute Extreme Interval Fat Burner on the treadmill)
Monday - 5.5 miles with Rick (Tremont route)
Tuesday - 4.5 miles in Oberlin on the bike path with Greg, Keith, Thomas, Randy, Cassie, Liz, & Geoff
Wednesday - 5.5 miles with Rick & Mike (Tremont route)

I'm doing the Turkey Trot at LCCC tomorrow. The Chronicle had a nice article about the race this week. This will be the 41st annual Turkey Trot! One guy has run 37 of the first 40.

I've only run this race 8 times myself ... most recently 48:13 in 2006. My fastest time was way back in 1986 when I ran 38:47, and my best place was 11th in 1990 (the year it was shortened to 5 miles).

Finally, thanks to Randy I've started following the Let's Run website, which covers elite competitive running and racing. I read a few articles, including this one by Weldon Johnson, which I think has encouraged me to put in a serious attempt at upping my mileage.

I had already decided to run the Cleveland Marathon in May, 2010. My intermediate goals are to run a 40-mile week in November (this week) and a 50-mile week in December.

Stay tuned!

Inland Trail Half Marathon - Race Report

A couple weeks ago I ran the Inland Trail Half Marathon. I did this on basically 1-2 easy days / week of running training, and my overall fitness (P90X in the summer and Yoga Booty Ballet in the fall).

Two years ago when I was running a little more, including 20 miles / week for 3-4 weeks leading up to the race, I ran 1:44. My goal was to match that time.

My nephew Keith came up and ran with me. He wore his fancy Garmin Forerunner that automatically dings off his mile splits. I had declared a plan to run "just under 8:00 / mile" and Keith agreed to run with me.

After a not-so-straight bus-ride to the start, we clicked off our first mile in 7:13. Fast but easy effort. We then settled into the 7:40's through 5 miles, before I slowed slightly more to the 7:50's for miles 6, 7, & 8.

• 7:13
• 7:43
• 7:46
• 7:46
• 7:40
• 7:55
• 7:55
• 7:59

Our pace at the 8 mile mark was 7:45, which put us on pace for a 1:41:30 finishing time. Unfortunately, I was starting to drag. We were passed, Keith kept pace with our new competitor while I fell back even more. Keith then left me in a blur.

I averaged 8:35 for my last 5.1 miles, I'm sure the 13th mile was my slowest. I did pick it up slightly again around 10 miles, but I don't know my splits as I don't have the fancy Forerunner.

I crossed the finish in 1:46:45, 50th overall and 4th in my age group.

Meanwhile, Keith averaged 6:35 for his last 5 miles. What a sandbagger! Just kidding, great job Keith!

Complete results courtesy of Runners High!