Remember

I know it is a day later, but any day is a day that we can stop take a breath and thank those that gave everything for us.

Thank you & God Bless - Memorial Day 2014

Bill

Supporting Role

Sometimes sitting on the sidelines isn't always that bad.

This past weekend was the Rite Aid Cleveland Marathon.  A part of me was exciting for everybody that I knew running in it and the other part of me wanted to be there running with them.

My wife even asked me if I was glad I wasn’t running in it.  I said, “No.  I’m kind of jealous.”  It is the training that makes it so hard, but race day is so much fun.  Even back in my younger days practicing and getting ready for a golf tournament there was something about the completion.  Beating the course or beating your time.  It makes the competition so much more exciting. 

I am proud of my friends that ran.  One friend had wanted to beat the 2 hour time frame for a Half Marathon.  He did it.  Another longtime friend of my wife and I wanted to break 3:40 Full Marathon and qualify for Boston…she did it and we couldn’t be more proud of her.  Both were commitment, put in the time and hard work.  They are inspirational and all around good people.  Just being an encourager can go a long way too.
 

I love the fact that my little ones continue to work hard at what they are doing too.  Despite all the rain and cold weather we’ve started soccer and baseball.  They continue to get better and better each season and I pray that they stick with it and continue to work hard.  But they need the support from Mom and Dad, Grandma and Grandpa, and other friends and family.  Faith, hard work and a great group of people around you pays off every time. 

Keep working hard and keep on encouraging others that are working hard.

Coach Bill
 

The After-half

See what I did there...replaced the 'math' in aftermath with...eh, never mind.

"No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it." - Hebrews 12:11

I talk about discipline a lot, because it truly is the hardest thing for me.  The worst time is after I've finished something, is starting up again.  A week after the Half Marathon I picked up where I left off.  I started a routine of getting up in the morning and doing my normal work outs.  I talked about doing T25 back in October, and how much it helped and still helps.  Wanting to stay strong and wanting to stay fit I cranked it up a notch.  I started T25 GAMMA:

I really do love this program.  I will get up at 4:30am to get in these work outs, Tuesday through Saturday.  This particular one focuses on strength and in doing so keeps the heart rate up.  Its intense, but will continue to help me with running so that my goals are more obtainable.  But, its only 25 minuets!  I have also put a little running schedule together during the weeks to either do at night or on off days, three days a week.

Tuesdays:  Ladders or Mile Repeats at the track

Thursday:  Shorter runs that I plan on getting faster during the summer from 4 to 7 miles

Sundays:  Long runs from 10 to 15 miles

I've put it down in writing and I have this site to hold me accountable.  It is hard for me to do it on my own and if I don't write it down, I won't follow through.  My discipline is to maintain this schedule through out the summer until late September.  Add a couple of 5K's and 10K's into the mix as well (its flexible, but its a routine). 

What's yours?

One thing is for sure, my son has taught me a lot about disciple.  This is a picture of him last week at his color belt test.  In July of this year he'll have been in Taekwondo for 2 full years, 2 to 3 times a week, all year long.  He is only two belt levels away from obtaining Black Belt status.  At 8 years old, I couldn't be more proud of him.  Any type of Martial Art requires a tremendous amount of disciple, and I hope that in disciplining myself I hold myself to this schedule.  I also hope that this will prove to him, and my daughter, that no mater what age or what activity, it requires work to obtain your goals.

Now, if the two of us could teach each other patience...

- Coach Bill

Handling the Half

Over.  It is officially over.  As I mentioned in my previous blogs I didn't expect much from myself for a race this early in the season and with limited training.  Race day changes things.  To be honest, the race was on Sunday, and it all really started on Saturday. 

I took the family to the Pro Football Hall of Fame to pick up my packet, shirt and bib (the link has some photos from the race too).  A lot has changed since coming here as a kid. This is the new main entrance.  We had the chance to tour the Hall, for free being a runner, and if it would have been up to my son I think we would still be there.  He loves to read and well..."In the beginning, God created football..."

Both kids were good sports and humored me most of the time.  (I need to figure out my new phone and how to hold it steady.)

Alex may have been off reading something when I took this picture.  It was a Champion type atmosphere, feeling of competition and the amount of people really in to it helped get past the doubt and concerns about race day Sunday.  The weather was perfect.  The sun was out and both kids had the chance to go through a mock NFL Combine at the stadium.  The entire football experience from Saturday through Sunday was very well thought out and made it so much fun for everybody, families and runners.

Race day.  It was 34 degrees when I left for the race.  I'm not sure how I feel about this picture, but I had to drive past the Hall and stadium to see it all lit up.  It was pretty cool, and frankly this is probably the best I could do.  This picture is kind of growing on me though.  I'll remove it if it is to much of an eye sore.

It warmed up to about 36 degrees when I got on the bus to head to the stadium.  I decided to wear compression pants with shorts over top, white pants, my wife wasn't happy with that purchase. I also wore a bright orange shirt so she could spot me at the finish.  The pants kept my legs warmer and considering how cold my arms were it was a total distraction.  The run itself was a blast.  It was a smaller race, about 3000 Half and Full Marathoners.  The 'pack' thinned out pretty quickly and I wasn't getting trampled on or trampling on others. 

The race weaved through Canton Ohio, by the McKinley Memorial and Monument and the back up toward the stadium and Hall.  And by up, I really mean up.  From mile 11.5 until the finish it was a climb.  The hills surprised a lot of runners that weren't from the area.  I am from the area and was still surprised at the hills.  After a quick run around the parking lot you headed back into the stadium and finished at the 50 Yard Line.  What a way to finish.  What a fun race.  What a fantastic experience.  This was my 4th Half, and as much as I love Akron, this one was an absolute blast for 2 days.  And will be on my schedule for next year too. 

How did I finish?  My goal was to beat 1:49:00.  I finish at 1:44:20 (7:58 min/mile pace).  I missed setting a personal best by less than 40 seconds.  I was thrilled with my time.  Like anything else when you're done you always look back and think where you could have run faster or picked up the pace.  Are my goals obtainable?  You bet!  Is it going to take some hard work?  Oh yeah!  Am I going to break 1:40:00 at Akron in September?  God willing!  You'll just have to wait to find out.  Its spring, its running season, and its a new year with a better than expected start.  Can't wait for the next.

 

God bless you all, and keep working hard.

 

Coach Bill

Preping for the Half Part III

Nervous, anxious, worried and excited.  Since Monday, now that Easter has come and gone, my email reminders continue to pop up notifying me that the race is getting closer.  This will be my 4th Half Marathon, but for some reason this one is a tad different for me.

Maybe because I set my goals pretty high this year.  I did get off on the right foot back in March, and felt real good about my results considering it was a trail run, the paths made it difficult to pass and I started in the middle of the pack.  And during my training for this half I've actually had better times than I anticipated.  Last Sunday I did 11.5 and Easter morning 9.6 before church (good thing too, because after what I ate you would have thought I wasn't training at all).  Those were my last long runs and I was training for miles rather than time.  But the bar has been set.

My goals for 2014:

Break 20:00 for a 5K before the end of the year

Break 1:40:00 at the Akron Marathon

Well, all the chips are on the table and I better deliver.  You can't back out now.  But I've got my cheering section ready to go...

God love them for loving me.  Wish me luck!

Bill

Preping for the Half Part II

I think there comes a point in time during the training process where you just have to realize that even though you're not ready, you are just going to have to do the best you can.

I had to take a week off for minor surgery.  Then, THEN, Mother Nature decides to play a joke on me...us.  Tantalizing us with 70 degrees and then only to have snow on the ground the next morning.  The hardest part about training this time of year, meaning the calendar, is that you just never know what to expect.  I, for one, am tired of waking up to this:

Even though it is snowing here, I just had one of my real good friends finish her first her first Team Triathlon. Tis' the season! 

It has to end at some point.  I finally did my last long run before the Half.  I maxed out at 11.5 miles before the 13.1 at a 8:18 per mile pace.  It is probably best to make sure you train for the race you are running.  When I train for The Akron Marathon the training will be different.  More interval training, speed training, and longer faster distant runs.  I expect a good time and I expect to be better than last year, but I am also a realist and things could definitely change...especially depending on the weather. 

I am still looking forward to it.  The 'swag' looks great and the Finisher's Blanket looks really nice too.  The bonus is that when I go to pick up my stuff my family and I will get FREE entry into the Hall of Fame.  I love this place, if you have an affection for football the Pro Football Hall of Fame is the place to go.  All around this is going to be a fun family experience and in the end, I get to run.

Coach Bill

Outside your comfort zone

So what do you do when it’s about 30 degrees, 20 mile per hour winds and you start to wonder if the sun will ever shine again? Well, you go for a run of course! Not only that, but you make it a family event.

Back in October of 2013 I started a fit club at church for the men in the church to take control of their struggles with eating, dieting, exercise...or lack thereof, and motivation. This is something I wanted to do for some time and prayed about for guidance and timing. So I put it in God's hands and for about 5 months it seemed like it wasn't going to happen. Come September of 2013 it finally became a reality and simply through word of mouth we had about 6 men every Friday for 8 weeks. That carried over into another 8 week session in January that ended in March. It was fun, but more important it got guys motivated and willing to make a difference. Everybody wanted to keep going.

That brings us to April. We have guys from this group that will doing something in 2014 that they never thought they'd ever get around to do (maybe I'm adding drama where drama shouldn't be added). Some of these men will be running in 5K's for the first time and will be training with me over the summer to run in their first Half Marathon. Several of us will be running in the Akron Marathon at the end of September this year. They have all come a long way.

 

 

 I just don't think she could be happier.

 

Alex, our little pace setter

So when do we start?  Why not right now?!  We did a fun run this weekend at a local trail in Rittman.  What a blast.  I enjoy running and I enjoy running even more with great people.  I took my wife and kids.  My son on his bike was our pace setter and he did great.  My wife and little girl...watched the van for us.  No, they ran too.  For a little bit but it was just too cold for them.  Other Freshwater Fit Club guys were John, and he brought his 2 daughters, Gregg (2 g's...yes), Josh and his dog Cooper, and Dan.  Great people and a great time.  This is going to be a fun summer watching all these people change their routine and lives. 

What a great group.  Keep routing them on and may God Bless them all.

- Coach Bill