Gobble, Gobble

STR had another fine showing at the Detroit Turkey Trot. Chez dominated his first ever race with a 29:17 for the 5k. Vinnie put the hammer down to cross the 5k line at 28:05 and Theo with her last race before another knee surgery with and impressive 29 minutes of one ACL running. The 10K course was dominated by; Dave "The Tank" rolled on with a 52:17, Nordberg with "I hope my foot does not hurt after this" 58:39, and Ann "Sammy" with a steady pace to cross the line at 1:01:10 followed by Allison Mills with a 1:02:27 Way to go! You guys started off the holiday season on the right foot.

STR teams up with MAS

STR is proud to announce a partnership with Michigan Adaptive Sports (MAS) for the 2009 season. MAS is an educational organization established for the purpose of providing sports, recreation and physical fitness opportunities for persons with disabilities. STR hopes to provide MAS with volunteers for their events and clinics and help raise some funds so they can continue their efforts in providing their incredible programs to even more people with disabilities. This winter, MAS will be holding several learn to ski/snowboard clinics at Pine Knob and a learn to race weekend at Shanty Creek Resort. MAS also offers other programs throughout the year such as water skiing, kayaking, and hand biking. For more information about MAS go to www.michiganadaptivesports.org .

WAM - 300 success

The weekend of July 24-27th this cyclist-wanna-be actually completed her first century! (100 miles in one day, in bike-speak). A feat I have always wanted to do but always felt was way beyond my reach. I am here to tell you that if I did it, *ANYONE* can do it!

I am 30 pounds lighter and a LOT better in shape than I was at the beginning of this year. I did not complete all 300 mile of the ride, but I learned that indeed, it is easier to cycle in a group, a hydration pack really IS a good thing to bring on a ride, and you really can do more than you think. (I did 115 miles on day 2. :)

This ride is amazing because you are raising money for Make-A-Wish & they have terrific volunteers that support this ride amazingly well. The staff will sit with you while you are being treated for dehydration, even when the hospital is making you wait for hours and hours and hours and hours. (like I said, hydration pack is a good thing and I will bring mine next year)

This was a very fun ride, I am going to do this again next year. Any other STR's want to try it with me? :)

Detroit Marathon

Today was a great day in THE D!
The Z-machine, Freeman and Boondogglato completed their first Marathons early today. Meanwhile Vinnie, Steinert, Ann, KB and I (The Ice Dog) ran the half-marathon before joining the Ellis family to cheer everyone home. While we were able to see Anthony and the Z-machine to cheer them on; Freeman was possessed and too fast for our tired legs. Sorry no group pictures, we all woke up too early (4:45am) to think straight today!

Congratulations spare tire racers, you guys DOMINATED THE D!

The John Rogucki Memorial Kensington Challenge-Dominated

I had my second straight top ten finish on Saturday out at Kensington for the John Rogucki Memorial Kensington Challenge. After running a 10K race on 8/30 and finishing tenth in my age group, I completed my first 15K distance race and finished 10th (out of 13) in the Male Clydesdale Division 4. The course was tough, a lot of undulating hills and it really did take its toll on my pace towards the end of the run. My time was 1:29:19 (9:36/mile) and was easily the fastest I have every run that loop. Anyone that has run Kensington knows what I mean about the subtle (and sometimes not so subtle) hills. This was a great tune up run for the half marathon in October. I had to plug out 10 miles anyway this weekend, it was a perfect test for me to see if I could hold my pace. I'm close - the target for Detroit is ~9:33/mile, still a lot of work left in the next two weeks. - Vinnie

Road Runners!

I’m happy to share some great news with the STR nation, KB and I successfully completed the Akron Marathon today.

Kim has been struggling with some serious Plantar Fasciitis in her right foot. But, thanks to Ralph’s excellent “Magic Tape,” she was able to gut out a great race and finally break the 4 hour mark. KB and I finished together in 3:57:36! And let me add, Akron is HILLY! VERY HILLY! Making it even more impressive that KB was able to complete this race on a bum wheel. Otherwise, this race is extremely well organized and a great marathon!

Also, Vinnie had a great 15k race at Kensington in 1:29:19 and Z completed a Run Fit Training Run of 20 miles (his longest ever) in 3:10:30– congratulations!

2008 Sylvania Sprint Triathlon

Boondogglato and The End
Less than one month before our 8th wedding anniversary, Michelle and I began the event prep with something we had yet to experience in our A.K. era (After Kids) at the house…a night with no children (This is not going where some of your thoughts are headed). With the kids at Aunt Stacy and "Uncle Fat Kid's", we enjoyed a peaceful and quiet evening of collecting all of our gear and getting to bed by 9PM so we could get up at O'dark hundred and head to Sylvania, OH.
The morning was chilly. Temp at 4:50 AM departure was only 51 degrees, and it was to remain relatively stagnant up until race time. Fortunately, the water temp was 77 degrees, so it was comfortable to the touch while in it. Unfortunately, with stage 2 of the event being a 13 mile bike ride in the ol' spandex suit; fingers, knuckles, legs, and assorted other body parts were a bit chilly while speeding down the road at 22 mph. By the time the run came around, temps settled out in the mid-60's with the sun shining to warm things up.
Michelle looked the part in her newly acquired Quintana Roo Kilo tri-bike (Vintage 1998 - Thanks eBay!), bib number tats on her arms and legs, and a caffeine/Cliff bar/Hammer Gel infusion that would make any Red Bull jealous. She backed-up the "look" with an impressive time of 1:24:33, and an 11th of 18 placing in her age group. She crushed her target time by nearly 6 minutes, and had a personal best bike and 5k. Not bad for only her 2nd triathlon. Look out once she gets the swimming down pat.
I entered the event with the target of shaving 5 minutes off of the previous year's event time of 1:17:31 (9 of 20), and improving my overall standings for the age group. Starting in the first wave of yellow-hatters, the swim went well, incurring only minor contusions with several kicks and elbows to the head. The bike seemed tougher this year than last, with a significant head wind on the way out that did not seem to be as helpful on the return (perhaps it was my fatigue). The run was improved by ~20 sec/mile YOY, but there is definitely room for improvement (verified the next day when I PB'd a 5k run). At the end of the day, the tally was a 4:03 improvement over 2007 (1:13:28), and a 7th of 27 showing. All-in-all, it was a satisfying race day.
Next up on the agenda is the Nation's Triathlon (Olympic Distance) on 9/14 in Washington, D.C., followed by the Detroit Free Press Marathon on 10/19. Thanks to all of you that have supported the SMBC's and pushed me along the way…it is definitely paying off.

STR Reaches New Heights

I am happy to report that the Z-machine and I returned from an awesome trip to the Cascades in Washington. Over the last 10 days Z and climbed in some of the most spectacular wilderness this country has to offer. During our trip we hiked into Boston Basin at the foot of Mount Forbidden only to be socked in by a complete white out for two days.

Boston Basin when we hiked in…

Boston Basin next day…To escape the split pea soup (Z’s apt description of the weather) we moved to the western side of the cascades to climb the South Arête on South Early Winter Spire. Multiple pitches of moderate rock with great exposure…pure alpine bliss!
From there we continued on to Levenworth, WA to climb a 3-pitch climb called Midway. The first pitch (5.6) tested Z’s composure. While the next two pitches were technically easier, there was plenty of exposure for the both of us!

Pitch 1...

Pitch 2...

After having our fill of rock climbing we moved on to Mount Rainier. Our schedule at Mount Rainier National Park was intense! Route shown below. On Sunday, we left Paradise at 7am in an absolute white out… arrived at Camp Muir at 12:30pm to beautiful skies…
melted water, brewed up drinks and ate; went to bed at 5pm, got up at 12:30am, and left camp at 1am. After climbing for about 6 ½ hours and crossing many large crevasses, one of which required a ladder to cross, we reached the summit around 8am!
It was a magnificent day to sit on the summit where we made sure our accomplishments were properly recorded in the summit register.
After descending to back to Camp Muir we took a 2 hour siesta, packed up our camp and returned to Paradise by 6pm Monday morning. In less than 36 hours we climbed up and down a total of ~10,000 feet.

PURE STR DOMINATION!

Doctor, Doctor

I would like to say congratulations to Shawn "Dr. Ice Dog", and Mac "Dr. Skinny". Shawn successfully defended his Ph.D this month after over a decade of schooling at Michigan State. Shawn will help keep this world a little cleaner and will teach the young minds of tomorrow as a Professor of Environmental Engineering at Wayne State University.

Mac completed his ER residence and is officially done this month! Mac finished his last residency in a small village in Africa, where he introduced emergency room medicine and ultimate Frisbee to the locals. Mac and his wife Amy, will be moving to Traverse City this summer.

You guys both dedicated countless hours of hard work to achieve your dreams and you did it!

First Tri

I just wanted to give you all an update on my 1st tri this past weekend. I started off my training with some swim lessons at the Y. I knew how to swim, but usually did this to cool off after laying out, never for a workout. It has been a tough 4 months, but was able to complete a 1500m workout in the end. That I was very proud of!!! The bike and the run were something I did in the basement after the kids went to bed. I would say I got in about 4 outdoor workouts prior to this race. Not the most ideal situation, but did what works best for our busy schedules.

If you are considering doing a tri, I STRONGLY recommend you train in open water and make sure it is not Lake Erie the night before a huge storm. I jumped into the lake after picking up my packet and knew I was in for a tough swim in the morning.

Race for Recovery – 1000m swim, 14 mile bike and 3.8 run.

The swim was very choppy with 1+ foot waves. Not exactly the same situation as I had in the pool training in the Y. I was so overwhelmed not by other people, but by the waves. I ended up swimming a large majority backstroke just to survive. I looked around at one point hoping there was a guard around, so that I did not drown from the mouth full of water I just swallowed. I however completed this leg of the race in 37 minutes.

The bike went a lot better, but again had huge gusts of winds. I was a fast as 19 mph and when I was headed into the wind 12 -13 mph. I however averaged 16 mph and was happy with this.

I was pretty tired by the time I got to the run and started walking for about 25 yards. I then thought to myself, I did not train to walk this and started to pick up the pace. I had no clue if I was moving fast or not, but that my legs were still going. I completed my 3.8 miles with a 9:49 minute pace. I trained on the treadmill around 9:30 miles and was thrilled to death. I thought after lumping everything together, I would be closer to 11 minute miles.

Finished the race in 2:13:13

I had a blast doing this and can’t wait for the next one. I know that I have to get in the lake a few more times prior to the next one.

Michelle

Hawk Island Triathlon - Lansng

I completed my very first triathlon. Thank you to Shawn & Kim for your cheers on the bike ride! You gave me a much needed energy boost! Despite an asthma attack in the water at the onset, I actually finished! My times were, well a starting point! 1:40:35. The tri was a 400M swim, a 16K bike, 5K run. I would definately recommend this to anyone as a first triathlon, but... rent a wet suit. The water was cold.

And to The Dominator, I didn't 'leave it all on the course', but thank you for the recommendation! Also, thank you VERY much for your help with the GREAT hand-out and showing me how to set up the transition area. THat was a HUGE help!

The Flat Tire Challenge.

The FTC is over! There were eight STR members competing to see who could get ride of their spare tire. After 4 months, Mac chiseled his way to a 21 lbs and 10.4% weight loss to claim the over all weight and greatest percentage of body mass lost. Mac's weight loss secrets include; living in a small African Village, walking to work at a tiny hospital while providing much needing medical care to the locals, ultimate Frisbee games, and yoga by the lake. Mindy W. had an impressive 17 pounds and 7.98% weight loss. Mindy has been training for her first tri and a 300+ mile bike ride, not to mention keeping up with her 2 young children. Vinnie dropped 13.2 pounds during his 1/2 marathon and 25k training. Vinnie is looking good in his long sleeve STRength shirt. Mac will bring home both prize purses, Mindy will receive a long sleeve STRength shirt and Vinnie will also receive a prize for his third place finish. Jon was 4th with his 7.4 lbs drop, I came in 5th with a 6.2 loss, Allison, Justin and PJ all lost 5 pounds. Together we lost almost 80 pounds during the most difficult months of the year. Great job to all of those who step up and excepted the FTC. I am sure it was just a start of what is to come. Keep up the great work!

Komen Race For The Cure - Lansing

Kim and I joined over 1,200 runners today in downtown Lansing for the Susan G. Komen Foundation Race for the Cure. After some heavy miles this week in preparation for the River Bank Run, we decided to enter this 5k as a “nice and easy” recovery. I say “nice and easy” for Kim, who says that when I get in a race I never take it “nice and easy”. Today was no different and our recovery run turned into a PR for both of us with a 22:26 finish. The fast pace (7:14min/mile) was good enough to earn KB another podium finish – 2nd place in her age group!

It must have been my new STR racing shirt - Ralph, you didn’t tell me they are extra speedy!

The Come Back Trail

It was a cold windy morning for the Roads End 5 mile trail run. I was a little nervous at the start of the race, it had been 4 weeks since my last run and almost a month since the car accident. Three of those weeks I was not supposed to put weight through my right leg. The last week I worked on getting rid of the crutches and reminding my muscles how to work again. During the past week of therapy I began to feel stronger and the pain was decreasing, so why not run a 5 mile trail run race. I already paid for the event so I might as well see what I can do, right? It did not make a lot of sense to me either, especially waiting for the start of the race. I have done a many races where I thought I just wanted to be able to finish, but this one was a little different, I was about to attempt a 5 mile trail run, and I could not even run 5 feet. The most I have walked in the last week was a mile and that was to get ice cream. Maybe, I should have stayed in bed. I guess you never really know what you can do unless you try. So, with my trekking poles in hand, I line up in the very back and waited for the horn to blow. I started out with a walk, which turned into a trot as I made my way across the start line. With a good luck cheer from Annette I was on my way and she was on her way back to the car to warm up. I made my way across the field, over the hills and through the woods. I was a challenging trail, I had my work cut out for me. I soon passed the 1 mile mark, and settled into a rhythm with the poles, roots, rocks and sand. I made my way through the trail, enjoying the Michigan woods in the spring, while trying not to injury myself more. I crossed the finish line around the 1:04. It felt good to be able to race again, even if I was not in racing form. But I am on my way!

Martians and Cherry Blossoms

It was a beautiful day on Sunday Morning. We had six STR members in the Martian 1/2 marathon. It was a day full of PR's and first for STR. Coach Lisa, who ran in place of me, was the first tire to cross the finish line at 1:34:15, which was good enough for a second place age group finish. Tony Boondogglato, in his first race with the STR jersey and first ever 1/2 marathon ran a solid 1:54:00. Snap, also in his first 1/2 marathon was the next tire to come a cross the line with an impressive 2:02:01. Kelley Callard, a new STR member, was the second fastest STR girl of the day with a 2:04:05. Vinnie, in his first ever 1/2 marathon and longest race of his life keep a steady pace and crossed the line smiling at 2:08:05. Todd Z made a race day decision to attempt his first ever 1/2 marathon and made it over the line in 2:14:47, not bad for a kid who could not even keep a cracker down the day before. A special thanks for Ann, Michelle (and kids), and Papa Snap who came and cheered on their fellow members. I would also like to put out a big congratulations to Brian "Big Fella" from Maryland who ran the Cherry Blossom 10 miler on Sunday. Brain was able to maintain his sub 10 min/mile pace to turn in a 1:39. Nice job, keep us updated on your race season on the East Coast.

Anyone Interested? 5k Belle Isle 4/26

The STR Invasion

STR will be well represented in the Martian 1/2 marathon on Sunday, April 6th at 8:30am. Kelley, Snap, Zynda, Vinnie, and Boondogglato will be running. I was already to dominate the 13.1 miles through Hines Park after my great 10 mile run last Saturday with Madison. But I will be going from runner to support crew and cheerer-onner after being part of a 4 car smash-up which happened Sunday afternoon. Everyone is ok, I hope to be off the crutches and back to training soon. This will be Kelley and Boondogglato's first STR event, and Snap, Zynda's and Vinnie's longest race ever! Everyone is sure to have an STR PR! Come and join us to Cheer on STR. We will have plenty of Absopure Water and Garden Fresh chips and salsa.

Irish Eyes Were Smiling

The Irish Eyes were smiling on STR for the St. Patty's day runs. PJ, Vinnie and Dave "The Tank" represented STR in Ann Arbor for the Shamrock and Shenanigan 5k. David took home the fastest tire award with a 26:47. Pj and Vinnie were close behind with a 27:52. In the Corktown 4 miler, "Coach" Lisa's 25:42 took home not only the fastest tire, but the 3rd overall for the women in the entire race! Wow she is fast! Andrew "Snap" made is STR debut with an impressive fastest STR guy with a 32:01. Shawn "Ice Dog" 32:05 was good enough for 4th place in the boys under 9 year-old division. I am not sure why he was in that division, and I do not want to ask. Kimmy B was the 13th fastest female in her division with a 32:05. Todd Z was next to cross the finish line at 32:17. Jon and I also put in a sub 9 minute mile pace and crossed the line at 35:52 and 35:53. It was a great race and even better post race. Thanks for everyone who came out at ran or cheered us on. Spare Tire rolls on.

Touchdown STR!

It was a cold dark morning when the alarm went off at 7am on Super Bowl Sunday. The Super Bowl used to mean parties, nachos, and 30 different types of dip that you could put a chip into. Now it means running the Super Bowl 5k, and run we did. This was the first race of the 2008 season for Vinnie, myself and "Coach" Lisa's first race with STR. Lisa showed us why she is the coach with her 6:38 splits and a 20:33 overall time which was good for a 2nd place age group finish. This continues the streak of STR podium finishes for 2008. Vinnie and I both started the race "a little too fast" but were able to hang on for our 5K PR's. I crossed the line at 27:08 for 8:45 splits and Vinnie close behind at 27:47 for 8:58 splits. We were both gald for the sub 9's splits and not for leaving it all on the course! A special thanks to Annette "The Boss" for getting up so early and braving the cold temps to be a STR fan.

The Frozen Blueberry

Todd "Z" and Jon "Nordberg" kicked off the 2008 season for STR with the first annual Frozen Blueberry 5K. This was Jon's first race with STR and ended up with a podium finish. He ran a 29:26 which was fast enough for a third place in his age group. Todd "Z" put the hammer down to run a 24:18 resulting in a 4th place age group finish. These guys did all this in the cold and snow covered course. These guys are both planning to run the Detroit Marathon this fall. Keep up the great work.

Flat Tire Challenge

I am proud to say there will be 8 STR participates in the Flat Tire Challenge. PJ, Mindy, Vinnie, Mac, Jon, Justin, Allison, and myself (Ralph) will be competing in the 4 month weight loss challenge. It should be an exciting competition with these highly motivated contestants. Check out the blog for monthly updates. Good luck to all.