Twinsburg Duathlon - June 6, 2011

2 mile run, 10 mile bike, 2 mile run.

Training Day - May 21, 2011

45 min trail running, 1 hr mountain biking, 1.5 hr lifting weights

Emerald Crossings Trail Run - May 7, 2011

4 mile trail run of mud up to my ankles.

2008 Portage Lakes Triathlon

Sprint Triathlon Race - Portage Lakes State Park
Akron, Ohio

2008 Boardman Spartan Invitational

Division 2
1. Cuyahoga Valley Christian Academy 42
2. St. Vincent - St. Mary 130
3. Woodridge 135

Saint Vincent Saint Mary High School

2008 Cross Country Team
Assistant Coach Miloscia, Upper Left

Training Day

Saturday at 3pm
Refreshed after the long training day.


8 Hours Earlier
7am at Lock 29 in the Cuyahoga Valley. Sleepy, but ready for the 6.5 mile run. My winter training is slowly warming up. Thumbs up for the brisk morning weather.


VR Training Run
40 runners of different levels, but all with fresh goals for the new year. VR Training is a running group for anyone that wants to accomplish the goal of finishing half marathons, marathons, or ultra marathons. This morning we ran 6.5 miles to and around Kendell Lake. Pleasant running route. I really like how the guys mix the routes. Passion for running really shows. There were 4 coaches with each leading there own group. For some reason this morning I was more motivated than other days and ran just behind the A' group. Enjoyed my conversations with a couple friendly runners I ran with for 45 minutes. Positive chit chat is always fun. I've never been around Kendell Lake and will have to do again sometime. Looking forward to my first transition of the training day.

Transition 1:
1 hour with 30 minutes at Rico Latte enjoying a medium size coffee and egg sandwich.


Excel in Cycling
Pete has big plans for us today. Excel in Cycling indoor program is 2 hrs of very vigorous cycling on your own bike, mounted on a wind, mag or fluid trainer with a substantial focus on: form, cadence, force and technique. The Excel In Cycling workouts are intended for people who want to become more proficient cyclists - whether recreational or competitive. Pete Gladden the excellent endurance coach had a nice and hard training ride in store for 40 of us this morning at 10am. Today's ride consisted with 30 minutes of warming up and 2 hours and 15 minutes of the killer program. During all the indoor rides Pete projects from his PowerBook professional level cycling races onto a huge screen with rocking good soundtrack. During the last 45 minutes of the training ride the front wheel of our bikes is on a elevated wood block and on projected screen in sync is mountain course of race. My CycleOps Fluid 2 proves once again to be a wise investment. Completely exhausted after the terrific ride.

Transition 2:
2 hours with 15 minutes having a long hot shower.

Weight Training
Rested a bit and then capped the training day off with an hour of core weight training at the gym. For my rewards the rest of the day was sunny.