Tuesday, July 24, 2012

Checking back in after a little layoff.  So a bunch has happened since I checked in last.  I went back to Haiti to continue my love affair with that country.  Things continue to progress with all that the Mission of Hope is doing down there.  The village of Leveque continues to grow and evolve into a more of a self sustaining town.  The MOH continues to educate villagers on farming and family life so they can be a more productive part of society.

Let see, what else...  ahhh.  I was hired as the new assistant cross country coach at Homestead HS which is currently ranked 12th in the state preseason.  Last week we ventured up to the Indiana Dunes state park for a cross country camp for the top 12 kids plus the top 2 freshman for some team building activities, bonding, letting them get to know more about me and what I can bring to the program as well as some good old cross country running.    A good time was had by all, not counting all the mosquitoes, deer flies and lightning storm that cut the trip short...  We have a great (and fast) group of kids that I'm confident will make it to state this year!

I ran a 5K a couple of weeks ago in 18:10 which wasn't my best effort, but still a hard effort.  Last Saturday I ran a 10K in 37:07 which felt much better as opposed to my 5K the week before.  I think I may race another 5K this Saturday just so I can try and put in a better effort than my last one. 

I'll try and post more often as the season progresses just so I can scratch down my thoughts on how I feel my coaching skills are being used.

One more thing....  it's not what I really want, but I have to think about my best interests in this situation.  I'm going to have to sit Pikes Peak out this year.  It's unfortunate seeing as how I'm probably more fit now that I have been in the past couple of years going into these last weeks leading up to Pikes.  Our second XC meet of the season falls on the 18th and it's something I really don't want to miss.  I've built up trust with these kids and don't want to bail on them right out of the gun. I know the race is on the 19th but there's just no way I want to rush out of here Saturday night for an early Sunday race.  I'll be cheering for all my friends out there grinding it out up the Barr trail wishing I was there suffering with you all. 





Thursday, June 14, 2012

Wow...  can't believe it's been so long since my last entry.  Not much has happened since my last post so no need in blathering about the same old stuff.  I did manage to run a XC 5k last week in 90 degree weather.  An 18:49 effort was about as good as I could do under the circumstances.  For whatever reason, I can't seem to run a fast time on grass. Maybe I should invest in some spikes and see if that makes a difference? I can honestly say that I could run a sub 18 on pavement on any given day right now with my current fitness. I just can't translate that on the grass!?!?  Anywho, things are progressing on the coaching position at Homestead and if given the opportunity, I think I can put forth the necessary effort to make a meaningful contribution to the advancement of the team.  As far as a real job, nothing new...

In two days I make a return trip to Haiti and the Mission of Hope. I'll be more prepared for what to expect and what's expected of me.  The people and culture of Haiti had such a profound impact on me during my first trip that I can't see myself not going back at least once a year to help and contribute.

10 weeks to go...

Monday, May 28, 2012

Monday, May 21, 2012

Another great week of running with a couple of races thrown in for good measure.  Saturday I ran the Frontier 10k on a relatively hot day...  Last year was the inaugural running of the event and I went 39:10 and in no where near the shape I am currently.  This years version went pretty good for the most part, the heat started to get to me the last mile and a half but finished at 38:05.  Given the temps, I'll take it.  On Sunday, I ventured out to a race I did last year because my middle son Adam wanted to run it again.  So the whole family drove literately about 5 miles down the road to this race.  I decided last minute to go ahead and give it a go not knowing what I'd have left given the 10k I just ran the day before.  The race was at 10:00 and the temps were already pushing into the lower 80's...  With a short mile warm-up we were off, there was a girl that took off right from the go and had about a 20-25 yard gap on the chase group in the matter of a quarter mile.  I started to pull away from the chase group and caught the girl around a half mile in and never looked back.  Finished 1st overall in a paltry 18:47...  The heat and very hilly course were almost unbearable.  My first mile was 5:43 and just went downhill from there...  I'll take the win and a $40.00 gift certificate to Dicks....

Went an easy 5 today, calves were a little tight to start but loosened up nicely.  Looks like I might be running with a local HS XC team come June 11th....  the same team I might be helping coach in the fall.

Tuesday, May 15, 2012



 Here are a few obligatory pics from the Mini last weekend..


Crossing the yard of bricks on the speedway.

Crossing the finish line.

Saturday, May 5, 2012

Had a blast down in Indy this morning!  This was my 5th Mini in a row and my fastest since 99'! I made the trek to Indy last night and stayed once again with my good bud Tom Kline in Nobelsville (which is just north of Indy).  Went out Friday night and met up with another good bud and former Ultraman Canada champion Scott Beasley at Mudsocks.  Had a great time catching up and filling my gut with pasta and Blue Moon...

Race Report:  I had a good warm up and did more stretching than I usually do.  I made my way over to corral A and weaseled my way up to the gang from 3RRC who were sitting right behind the Kenyans.  After some chit chat and finding out what everybody's goals were we were off.  Very uneventful start for a race of this magnitude (35,000).  I wanted to hold 6:20's or just under and see where it went from there.  Temp at the start was around 67 and they were predicting low eighties for a high.  The humidity was around 90% which I particularly didn't care for.  Went through the mile in 6:09 which felt pretty good, then rattled off 6:12, 6:13, 6:13, 6:20...  I hit the 10k sign in 39:25, pretty much right where I wanted to be.  One of the reason's I like this half so much is that you get to run around the Speedway for the entire 2-1/2 miles.  But on days like this, no clouds, high humidity, the track can get pretty hot.  And today was no exception.  After exiting the track my times started to slow a bit, 6:27, 6:28, 6:27, 6:25.  I started downing water at every stop and started to catch a second wind with 5k to go.  I finished with a 6:20 and a 1:24:08 finish time.  I was hoping for something closer to 1:23 but I can blame it on the weather... Overall felt really good with this and looking forward to my next race in two weeks.

Wednesday, May 2, 2012

Easy stuff this week with some fartlek and pick-ups thrown in there for good measure.  Going into the Mini with a ton of confidence.  I'm conservatively saying that I'll crack 1:25 but in my mind I have a different number that I'm shooting for.  Weather is looking to be a bit warmer as the day progresses.  The start is at 7:30am so hopefully the warm stuff holds off for a bit.    Feeling very fit right now and my training is cooperating with me. Calves feel great, I have to say that taking Calcium and Magnesium isn't hurting any. Almost 6 weeks down on my P90X trek with 4 weeks to go for completion.  I'm holding steady at 135 which is almost ideal I think.   I think if I'd like to be around 130-132 for Pikes.

Sunday, April 22, 2012

Jumped into a local 10k this afternoon.  It's on a familiar course that many races have been run on so I know the distance is legit...  I wanted to get in something faster today so I could count it as a tempo run.  I was very optimistic on a time and thought I could squeak out something in the 38 range.  As I lined up at the start, I saw absolutely no one that I recognized except for maybe one other master who is a bit slower than me.  I couldn't get my Garmin 110 to get a signal before the start so I was running blind from the get go...  I thought I took it out conservatively but after a couple of hundred yards, I found myself leading the pack. I hit the mile mark in 5:43 and about 10-12 seconds in front of 2nd place.  I tucked in behind the lead biker and just motored!  This course is an out and back through one of the local parks and run entirely on a greenway/bikepath.  I never looked back after the 1st mile so when I hit the turnaround, I wasn't really sure who was back there.  When I made the turn I saw no one, in fact when I did finally see someone, I had about a half mile lead.  I almost thought about shutting it down and cruising in, but at this point I wanted to see if I could push it a bit and see what I could do.  I was feeling pretty good and thought I could hold sub 6's to the end.  Inevitably I drifted on the plus side of 6 but still averaged 6:04's, good for a 37:52 and the overall win.  Very happy with the effort and with only a couple of weeks to go until the Mini, feeling very confident about running that sub 1:25!

Tuesday, April 17, 2012

So much for trying to post something everyday or even a couple of times a week...  sheesh!  Running is going great, P90X is going great.....  I ran a 5k last Sunday to gauge where I'm at.  I wasn't really sure what I could run given my lack of speedwork.   I've been getting out on the track once a week for some quarters, maybe some pick-ups during the week, but nothing tempo pace.  I managed to run an 18:37 on the same course I ran a 19:24 last year.

I have the mini coming up in two and half weeks.  Still unsure whether or not I can crack 1:25 again.  I'll start off around 6:20 pace and try to hold it. Inevitably my pace will drift toward the end, but I will fight it. 

Weight is down around 137 and holding...  Been a lot more diligent about my diet since starting P90X and it's paying off.  I haven't had a Coke in 4 weeks and it's killing me!  

Thursday, April 5, 2012

15 miles in rather cool temps this morning.  I was helping out a friend who is getting ready to run a marathon in another 4 weeks.  I ran a route I haven't run in some time now and was surprised on the amount of hills that we encountered.   Good workout to say the least...  Feeling good!

Wednesday, April 4, 2012

Banged out 12 x 400 yesterday, first real speedwork in a couple weeks.  Happy that all splits were under 82s!  A little more than 4 weeks until the Mini and I'm still in hope's of dipping under 1:25 again. 

Update on the job front:  Earlier this week I got a second call back for a job with Voss Automotive.  It originally started off with a phone interview, then an in house interview with two people.  The selection has been narrowed down to myself and one other person.  Next is an interview with another three people which probably won't happen until the first week of May as the people I need to talk to are currently overseas.

Wednesday, March 28, 2012

Great week so far, plenty of speed and distance to compliment my 4th week on P90X.  I'm down 10 pounds since starting which I think is a good thing.   I think it has to do more of just watching what I'm eating and not overeating!  I definitely feel stronger and my 10.7 mile run yesterday through some of the hilliest stuff I have around here just proves it.  I wasn't letting up on any hills and even charged up a few of them without blinking an eye.   Feeling real good! 

I have the Mini to look forward to in just over 5 weeks.  I'm hopeful to crack 1:25 again.

Friday, March 16, 2012

Header photo from last years PPM, as you can see it's right in front of the cog station on Ruxton probably around 25-1/2 miles down.  I was in so much pain at that moment....  I look 10 years older that I am!  Bring it!
I'm in...

Thursday, March 15, 2012

A little confession now...  I've been doing P90X for the last week now.  I figured I needed something besides jumping rope...  So far so good, and I can see how this is going to make me a better runner.

Starting to ramp things up a tad, feeling good on all fronts.  Registration is today! 

Sunday, March 4, 2012

I can't believe it's been over a week and a half since I posted anything! Got to stay up on this, it's my own little reminder of what I did from day to day.   Running has been picking up and feeling really good these days.

I was approached by a current XC assistant coach who is pulling some double duties and asked me if I would be interested in being an assistant to one of the local boys HS XC teams...  Without hesitation, I said yes!   So that might be something to look forward to coming up real soon. 

Indiana weather is crazy, it got up to almost 70 last week and today is nasty cold, windy and snowing....   oh well, whatcha' gonna' do!

Wednesday, February 22, 2012

Feeling much better these days.. I think the junk that was in my lungs last week left around Sunday and I'm able to run without any discomfort again.  My 6 mile run yesterday in sub 40 was proof enough...  Although a somewhat hard effort, there was still more in the tank at the finish of this one. 

Three weeks until registration opens up.

I have the Mini is about 9 weeks, looking to improve on my 1:24 from last year.  As long as I stay healthy and injury free, I think it will happen.

Speaking of injury...  I was talking to someone about my calf strain issues who has had them in the past too  and apparently he says that it may be a calcium deficiency.  He says that once he started taking calcium along with magnesium, his  problems went away without a hint of a twinge.  Something to look into anyway. 

Wednesday, February 15, 2012

Not much to blog about these days...  Running has been hit and miss.  Been sick as a pig the last 3-4 days so have only run once since Sunday.  Using nose spray helps to breathe but running with lungs filled with crud makes it about as hard as running above the treeline at pikes...

I made the commitment to return to Haiti in June this year for the Mission of Hope.  Looking forward to going back!

Thursday, February 2, 2012

I've been backing off on the mileage this week.. need some rest. No need to kill myself this early since I have nothing of importance until May.

Finally starting to see some jobs opening up in the marketplace.  I have an interview this afternoon with the City of Fort Wayne as there Director of Purchasing.  Not really sure I want to delve into the political arena or not.  But at this point, it's a job.

Pikes registration information was posted, March 15th is the date.

Thursday, January 26, 2012

I know, I know...  It's been awhile!  Lot on my plate right now.  My wife's been in Haiti since last Saturday so I've been running around like a chicken with my head, blah blah blah....  Getting the kids off to school, making sure homework gets done, laundry, cooking food, running to the grocery, etc... Sometimes you take for granted all the work the better half puts in everyday until you have to do it yourself! 

Anyway, I'm still able to get my running in once I shuffle the kids off in the morning.  All is going well, although speed work has been absent for about a week now. We got some pretty good covering of ice yesterday so traction could be an issue today.  May have to break out the yak's for the first time this year.  Still dreadmill free!! 

Sunday, January 15, 2012

COLD run yesterday morning with the guys.  7:30 am start time, 12 degrees w/10-12 mph winds, 3-4 inches of snow on the ground and a chilly 10 miles later, I was a popsicle. NO TREADMILL YET!  It's supposed to warm up to around 40 the next couple of days. Unless the snow melts off the local track, I may be forced to do some of my speedwork on the greenway, which is ok, but still not completely without snow.  I wore my crosslites yesterday and have come to realize that if I'm not running on grass or dirt with these, they really give my feet a pounding.  Most of the 10 mile route was on snow/packed snow, but there were a few spots on pavement.

Today was an easy run, but the temps were even colder than yesterday but at least the sun is out.

Thursday, January 12, 2012

So the weather has been taking a turn for the worse here lately, lot of cold rain and wind.  We have a forecast for 4-6 inches starting this evening and into tomorrow.  Looks like the treadmill is beckoning... But I'll hold off as long as I can.  Great track session yesterday, 16 x 400 with a 1 mile warm up and cool down. Slowest in 80 and fastest in 75 with 60s RI.  For some reason I prefer running 400's than any thing else.  It's quick so there's little suffering.  I think I read somewhere that Lasse Viren used to run nothing but 400's for his speed work in prep for the Olympics in 72', of course this could be me just reading more into it.  

Sunday, January 8, 2012

With Galen out of the equation, I think it's easier to solve for X now.  Hall, Meb and Ritz...   I also think if one of these three guys has a bad day, then maybe one of these guys can squeek in; Gotcher, Hartman, Arciniaga, or Abdirahman.  I also wouldn't count out Josh Cox...  In either case, I hope it's a good race next weekend.

Friday, January 6, 2012

Good track session yesterday, WU-2miles then a ladder of 200, 400, 600, 800, 1000, 1200, 1600 then back down, RI 60s between each.  I won't go through each split but the 1st 400 was in 79s and the 1600 was is 5:51. On the way down the 400 was in 78s. WD-1mile. Today was was very easy and tomorrow will be another easy longish run depending on how everyone feels.  Today it got up to 53 degrees so shorts and a short sleeve shirt..  hardly January weather but I'll take it. 

Thursday, January 5, 2012

Found this picture someone took of me during a 16 mile trail race I did back in early November. I was in 3rd place at the time.  This was taken a couple of miles before I jacked up my right ankle again and had to slow way down. Notice how I am intently focused on whats in front of me, trying to keep from stepping on anything to the avoid the aforementioned jacking...


Signed up for twitter this morning (because I have nothing else to do) and giving it a go for awhile to see if I like it or not, you can follow @wardmoya1...

Wednesday, January 4, 2012

Nice start to the week. 40 miles in three days with some intervals and a tempo run thrown in there for good measure.  Good karma to start the new year and I hope to keep it rolling... So far mild temps, but I know the cold, windy and wet stuff is coming.  Running with these fast college kids and studs from the store is really kicking my butt, but I'm in hopes that it will pay off within the next couple of months and into the spring and summer as long as I stay uninjured...

Sunday, January 1, 2012

I was determined to get out of the house today for a run despite the 25-30 mph sustained winds and misty conditions.  I found a route where I could have a tailwind for the last couple of miles and went after it.  I'm always glad after I complete a run like this...  sometimes it's hard to find the motivation without someone willing you out the door, especially with crappy weather.  But after a mile, your warm and the motivation comes back most of the time.  I finished up the last 3 of this 7 miler with 10 x 1 minute pick-ups with enough rest between to keep the bile down.

I'm really looking forward to the Olympic Marathon trials here in a couple of weeks.  I realize that anything can happen in a race like this, but my unscientific picks are Hall and Ritz to be a lock on the team.  If Rupp runs this as a serious competitor and not just a pace maker for Ritz, then I think he probably makes the team despite this being his first race at 26.2. I'm just not sold on Meb right now, I don't know... it's just a gut feeling I have.  I think Ritz may even win the race outright if he nails his nutrition.