OROC 5K Run was a rockin' n rollin'

A very good race for a very good cause! The night before the race as I lay in bed thinking how I haven't run much or had any quality runs lately and the scary feeling of how was I going to run 18 minutes for the 5K but then a thought came to me, "why don't I just run the race for the very reason the race was put on in the first place"?

From the race ad, "OROC is dedicated to creating an active community of hope and empowerment for those touched by ovarian cancer through awareness, education and early detection". I said to myself, "this is a race that I will run strong and in support of those who were touched by ovarian cancer". After I said my little prayer for those touched by ovarian cancer and of thanks and appreciation my mind was at rest and I was out like a light.

On race morning, down at the Cleveland Rock and Roll Hall of Fame, at the registration area I met a fellow co-worker, who was the one who told me about the race, and her son. They were volunteering for the race. We did some chit chatting and they wished me luck in the race.

I thought the course would be and easy one to run but we had hills to run up and down, head winds coming off the lake, the bright sun shining in our face and heat and humidity, all to keep the pace under control. I was able to settle in my pace after the first mile and was able to hold my overall 5th place. Along the course we had a High School marching band, a man playing the bagpipe, and 3 or 4 Rock Bands to entertain the runners and walkers.

The finish area was one big party area with food, giveaways, live music and dancing. At the awards ceremony I won first place in my age (45-49) finishing in the time of 17:44. They gave me a ribbon and a 50 dollar gift card for Dicks Sporting Goods. Yes!

It's good to remember why we do the things we do and in particular how we are here for one another. This race reminded me of just that.

Morgana Run 5K Race & the kettlebell

What does winning a 5K race and a kettlebell workout have in common? They are both hard yet rewarding experiences to be had. I'll start with the kettlebell. I've heard of these "iron balls" in the past but thought they were too dangerous to mess with. But I recently listened to a certified trainer give a talk on the kettlebell and how the benefits through proper use can give great results from a strength and conditioning aspect. I did some youtude perusing and was impressed so I went to Dicks Sporting Goods and bought a 20lb kettlebell. I got home from the store and watched the video that came with the KB and did about 7 sets of the various exercises. I tried to take it slow and make sure I had proper form yet I still managed to put up a sweat and get my heart rate pumping. Two days later DOMS (delayed onset muscle soreness) set in on my shoulders and ham string muscles. Just what I needed in time for my local 5K race. Not.

The video displays a kettlebell swing. Watch Annie as she swings her way up from 16kg to 32kg. Very impressive.



I will use the DVD's that came with the kettlebell for a 3 month, 2 to 3 workouts per week, to see what kind of results I get.

Back to the race. I chose this local race because it's a few miles down the street from my home. I think it's encouraging to see what the Slavic Village Development is doing to improve the community. The race was the 2nd annual event and I thought it was well organized including a hip band at the finish and pierogies, sausages and bananas for us to enjoy. I checked out last years results to find that the overall winner was in 18:32. I was pumped and knew I could smash that time.

My race prep included a bowl of oatmeal with a squirt of Hammer gel and sips of HEED leading up to the race. I ran an easy 2 mile warm up, did some stretching, and 4 x 100 yard stride outs. I was ready to run.

The bell went off and I immediately took lead and heard someones feet behind me for the first mile. The first mile was in 5:05. That was fast. I was then working hard to maintain an even pace for the rest of the race. No one ever came up behind me to push me even more into oxygen debt. Good thing, because I was spent, winning the overall race.

Train like a runner.

It was a cold 19 degrees downtown but we had lots of sunshine. The roads were dry and with the sun shinning I was in a good mood for a race. The undulating course was a challenge for us runners and was not a course for a PR.

My goal for todays 5K race was to run it hard and use the finish time to calculate my training paces for the Cleveland 10K in May. I will use the famous F.I.R.S.T 12 week schedule to train for the race.

Now that I have a 5K race result I can start to train like a runner.

Race results: Chili Bowl Classic 5K

Oh, and I did try the veggie chili after the race. It was spicy with peppers and not bad tasting.