Freeheel Runner

Medina Half Marathon

"Hill run"

On high school track: 

4 x 1600

2 x 800

1 x 1600

"wallings rd run"

10K "tempo" run on track

rest day

2 hr long run to Broadview Heights

Up early for my "hill run" to Target

On track:

 1600 x 4

1200 x 2

800 x 1

Felt IT band soreness afterward.

Probably due to poor form/posture.

Hope it goes away

"recovery run" , hopefully.

No IT band pain, but not fully convinced it is gone for good given prior history.

Will try foam roller, stretching

unable to run due to on-call duties

long run

4 mile hilly run in La grande, OR. It was nice to be in some drier climate.

long run in cool "mountain" air of La Grande, OR

6 miles in am to Target/hill

3 miles in pm through a swampy, muddy mess.

8 miles, out and back run. last 4 miles tempo

1.8 mile loop around a park nearby.

Long run on at MillStream Run (Cleveland Metro Park). Weather was cooler than usual, still humid, but a nice break from the heat we've had all week.

hill run

1 mile warm up

3 mile tempo

1 mile cool down

out and back "recovery" run

1 mile warm up

5 mile tempo

1 mile cool down

there is a nice new metro-park called West Creek Reservation in our neighborhood with a mile loop paved trail.

rest

Long run at Rocky River cleveland metro park. 

Rainy, but cool.

Nice scenery. Rolling paved trail. 

I haven't run this distance since 2006. I'm glad to be able to cover the distance. 

8 mile out and back to Target/"Hill" run  with  additional neighborhood loop.

Temp and weather are absolutely perfect for running.

1 mile warm up

1600 meters x 3

1200 meters x 2

800 meters x 3

400 meters x 2

200 meeters x 5

200 cool downs between reps

1.5 mile cool down

Felt nice to get a hard run in.

Out and back slow recovery run

Missed a long run over the weekend due to a ankle arthroscopic course in Chicago. Felt nice to be back running. 

1 mile warm up

1600 meters x 3

1200 meters x 2

800 meters x 3

400 meters x 4

half lap rests between reps

 1.5 mile cooldown

out and back run

Temp felt hot and humid

Went to new cleveland metropark nearby with 1 mile loop:

1 mile warm up

4 miles tempo

4 miles "recovery"

20 miles out and back at Rocky River Reservation. 

Good Temp with slight breeze

Hit the wall at mile 18, but survived. 

Target "hill" run and around neighborhood

After a 7 year hiatus, I was fortunate to be able to complete another marathon, my 3rd one on top of the two St George Marathons in 2005 and 2006.  With this race and 2 half marathons earlier this summer, it feels good to be "back in the game."  I started up running again in May of this year. It has not been easy to train given my schedule and I've had several setbacks with some minor injuries, so to complete this course means very much. This race was meaningful for several  other reasons:  1) I've been longing to get back into running for the last few years and since my Mom, Dad, Sister, and Uncle have all been running for the last several years, they've given me motivation whether they realize it or not. 2) After my experiences in the Boston Marathon Med tent this year, I've found another source of motivation when I think about the people I treated. 

This was a great course, hilly and very scenic. The first half consisted of few quasi loops back and forth through downtown Akron And the second half took the racers down into a national park along a Towpath (limestone laden road that runs along  the Erie Canal. There was some breathtaking scenery and multiple hills, bridges.  The race ended with some climbs out of the national park and back into downtown Akron.  It was really neat to have the finish line in a baseball park stadium.  I had been training solo all summer, so it was really nice be able to run along side other runners.  You certainly "fall in love" with the city of Akron, and all the spectators who cheer you on, even though they didn't know you.  I hope to return again to this race some time in the future.