Today's Mighty Oak


Week 4 was my last big push before a down week, which I’m very happy for.  This also coincided with a mini PRorER reunion, so I got my weekend runs in with some teammates!

  • Monday – Cross training – 40 minutes of walking.  I’m part of a research study at Pitt, so I made sure to park far enough away to get a good walk in on the way to my appointment and back.  This was the last session of the study, but I was happy to be a part of science!
  • Tuesday – 5 miles – Ran an extra mile before meeting up with the Frontrunners and then did the normal four.  Was a great time catching up with my running partner!
  • Wednesday – 40 minute tempo run.
  • Thursday – 5 miles – Had to get this run in right after work, so I hit up the gym.  Afterwards, spent the rest of the night cleaning and getting my house ready for guests!
  • Friday – Rest.  Friends from my team who were staying with me got in and we headed out to a delicious Japanese dinner.
  • Saturday – 10 miles through Frick, Schenley and the East End, ending at Duck Hollow.  The faster group headed out for what turned out to be either 10 or 16, myself and another member of the team (who is also on my GAP team) and I enjoyed a wonderful morning running through parks and neighborhoods of the East End!
  • Sunday – 5 miles downtown.  Same groups again, and then a quick trip to the Strip District before heading home.
  • Cross training – I did the r/bodyweightfitness Recommended Routine on Tuesday, Thursday and Sunday.  Not my normal days, but due to the research study, as well as the ultra team reunion, this is when it fit in the best.


Forgot to post this yesterday, but here’s what my weekly training looked like:

  • Monday – Cross training – 40 minutes of walking.  I’m part of a research study at Pitt, so I made sure to park far enough away to get a good walk in on the way to my appointment and back.  The walk back was much more pleasant in terms of temperature, and I enjoyed walking through bits of Pitt’s campus!
  • Tuesday – 5 miles – Ran in the gym due to schedule and temperature.
  • Wednesday – 6×400 at 5K pace.  Although I’ve actually been doing these repeats at faster than my current 5K pace.  So either that means I won’t be able to sustain it as I add more repeats, or my 5K time is soft and I need to do some racing to bring that time down!
  • Thursday – 5 miles – More hot weather, more time on the treadmill for me.
  • Friday – Rest
  • Saturday – 5 miles – One last run inside for the week, but this one was due to scheduling.  Headed out to catch up with a friend and didn’t want to be driving back and forth to the East End twice in one day.
  • Sunday – 9 miles on the GAP trail.  Felt great to be back on my favorite long run location, enjoying the trail.  I thought at one point, ‘what a beautiful, cloudless day.’  Then I swore ‘damnit, it’s a cloudless day, I want some cloud cover!’  It was a bit rough in the direct sunlight, but in the shade or when a breeze picked up, it was delightful.  Had some great ‘long run thoughts’ and really enjoyed myself.  My Achielles acted up a bit afterwards, so I took it easy the rest of the day and with some stretching, is feeling better.
  • Cross training – I did the r/bodyweightfitness Recommended Routine on Tuesday, Thursday and Saturday.  Not my normal days, but due to the research study, when it fit in the best.


Getting back into the groove of a training plan, here’s what I did this week:

  • Monday – Cross training – 35 minutes(+) of gardening and landscaping.  Got some good work done, still a ways to go, as it is seemingly never ending!
  • Tuesday – 4 miles – Ran early so I could finish as the Frontrunners were starting, as I had to drive to Ohio early the next morning.
  • Wednesday – 35 minutes tempo run.  As I’ve found out, HH classifies things as tempo runs differently from other coaches, but his plans have worked well for me, so I’ll go with it.  His (and my) tempo runs are a gradual increase of speed throughout the entire run, with a short cool down at the end, peaking at 10K pace.
  • Thursday – 4 miles – Had planned to go with the Frontrunners and then join for happy hour after, but my sinuses/ears/head were all stuffy and making me dizzy, so I opted for a run on the treadmill just to be safe.
  • Friday – Rest
  • Saturday – 4 miles
  • Sunday – 8 miles, in pretty hot and very, very humid air in Schenley before going to an hour-long yoga class on the front lawn of Phipps Conservatory.  Thankfully, the instructor, based on the amount of small kids (it’s free, family-yoga) and the weather, had us doing extra stretching and no balance work this time.
  • Cross training – I didn’t write this in last week, but I’ll include it going forward: I do the r/bodyweightfitness Recommended Routine on Saturday, Monday and Wednesday.  It’s a new routine, and I moved too quickly through one of the progressions on Saturday, so took it easy Monday and Wednesday, but it’s still good to know I’m making some progress, even if my core still needs a lot of work!

I also took advantage of the early MOVE pricing (MOVE seems to be the theme this year) for the Pittsburgh Marathon and registered for the full this morning, so I’ll be training for marathon number 2 come winter!



I’m part of the Pace Oddity team for the GAP Trail Relay, to prepare, I smashed together a Hal Higdon half marathon plan and a Ragnar plan.  Here’s what this week looked like:

  • (Sunday) – 5 x 400 @ 5K pace – Did this speedwork early due to schedule
  • Monday – Had a doctor’s appointment, hence why I added in the Sunday to this week just to give myself some wiggle room, as well as ease back into a training plan.
  • Tuesday – 4 miles – Ran with the Frontrunners in Schenley
  • Wednesday – 35 minutes cross training – Did the AMT machine at the gym after our relay team meeting
  • Thursday – 4 miles – I’m part of a research study through Pitt, and after my surprisingly intense assessment, headed to the gym to run away from some of those feelings
  • Friday – Rest
  • Saturday – 4 miles – Ran the course of Open Streets, which was a blast!
  • Sunday – 7 miles


Today marks the official start to my next running training plan for what has become my sort of A race for the fall: the GAP Trail Relay.  Our team, Pace Oddity, is there to have fun and go on an adventure!  We’re not looking to set any records (although being part of the inaugural running of this race is pretty awesome).

To mark this occasion, I’ve made a new category: Gayt Analysis.  Disclaimer: I’m a dirty, dirty overstrider, but I”m working on it!  The name was actually what I came up with to name a podcast, but that hasn’t materialized, and since I tend to do a lot of writing about my running and run with the Frontrunners, I’m not going to let a good name go to waste!

I’ve written a lot in the past about running, but I don’t think I’ll go back to recategorize anything, I’ll just use this going forward.

Anyway, I’m a much more consistent runner when I’m on a plan, so I’m looking forward to getting back to that.  The prepare, I’m taking Hal Higdon’s Half Marathon Intermediate 2 plan and throwing in the Ragnar suggested two-a-days and night runs from their Zero to Hero and Hero to God plans.

I’m very excited to be doing speedwork again, specifically track repeats, as they really are some of my favorite things to run.  My schedule always gets condensed as I have to fit life in around my running, and I still have the rest of this  month to keep writing every day, so it will be a challenge, but as I’ve discovered many times, running is a huge help to my mental health.

So, off we go, I’ll check in with how training is going and see what else about the sport I can write about.

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