Sunday, August 13, 2017

Weekly Training August 6- 13. 12 Weeks to NYC!

Another solid week of training! Starting to do some of my recovery runs without timing it. Running without a time on the run just allows me to relax more which is the objective of my recovery runs! Two solid days this week with the modified Mono Fartlek on Thursday and the long depletion run on Sunday. 12 weeks to go until NYC and next week I will be starting to get into some longer workouts.


Monday-    AM:  Easy with 10 by 20 second strides at the park. 11.1 miles in 78:40( 7:05 pace)
                   PM:  Easy Shakeout of 5.2 miles. Total Daily Mileage- 16.3 miles

Tuesday- Off day as I was gone all day at Patriots Training Camp enjoying a a VIP experience I won in a contest. Did run an easy mile to test a protype racing shoe from Hoka. Pretty cool shoe and excited to get some workouts done in it.

Wed-    AM: Dragging this morning. 12.2 miles no time on this run.
              PM:   Easy shakeout run of 4.3 miles. Total Daily Mileage- 16.5 miles

Thurs- AM: Extended version of a Mono Fartlek. 4 by 90, 4 by 60, 4 by 30 with equal steady recovery jogs. Really tried to keep the steady recovery jogs honest. This was tough since there was no true recovery period. Covered 4.2 miles in 23:30( 5:35 pace). After that I jogged for a half mile then went into 10 by 20 seconds hard with minute rest. Total mileage with the warmup/cooldown was 12.3 miles.
            PM: Easy 5.4 miles in 41:00( 7:40 pace) Total Daily Mileage- 17.7 miles

Friday- AM: 10.2 miles. Left the watch at home as I am trying to take my recovery days very easy.
              PM: Easy shakeout run of 4.5 miles. Total Daily Mileage: 14.7 miles

Saturday- 11.8 miles in 75:25( 7:14 pace)

Sunday- Sunday Long Run! 23.9 miles in 2:41:35 ( 6:46 pace)
I originally had two plans going into today's run. Pickups or a lighter long run of 17. Did neither of those two options lol! Right calf was a bit tight where it connects to the Achilles so I did not want to push the pace at all. After an hour I decided to just do an easy extra long run of 2 hours 40 minutes. Calf loosened up after 10 miles as it was probably the shoes still needing to be broken in. Toke water at 19 and that was it. Felt very strong at the end. Just under 24 miles. New GPS watch came but It didn't charge last night so I could not use it yet.

Weekly Total: 101.9 miles on basically 6 days! Thanks for reading  and if you have any question on my training or anything you would like me to write about please contact me coachbrendon229@gmail.com as I would love to hear from you.

Sunday, August 6, 2017

Leg Strength/ Mobility Routine!

Here is a basic leg strength and mobility routine that I try to do twice a week. I perform two sets of ten reps on all the exercises. It should not take more then 15-20 minutes in time once you get the hang of it. I like to do this routine on days where I am tired and sore as it tends to loosen the muscles up. Enjoy and if you have any questions let me know!



1) Single leg raises
Hold each for 2-3 seconds and focus on keeping the leg straight.



2) Side Bridge leg lift
Just lift the top leg up and try to focus on keeping it straight. The first picture is more advanced but if you struggle with holding yourself up try the version in picture two until your strength improves.


3) Fire Hydrants
Assume all-fours position. Lift leg directly to side and briefly ( 2-3 seconds)  and make sure to keep knee around 90 degrees. Lower to start position.
4) Fire Hydrant Circles
Could not find a picture for this. Lift one of the knees up off the ground and just make 10 circles with it to work on hip flexibility. Then switch sides.

5) Donkey kicks 
Start this excervise by keeping  your abdominal muscles drawn in toward your spine. Lift one leg up behind you while keeping your knee bent, and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling.


6) Superman's 

Lay face down with your arms outstretched. Keep your hands and arms straight throughout the exercise. Raise your hand and legs 4-5 inches off the ground. Hold for 3-5 seconds, then return to starting position.


7) Alternating arm/leg Superman ( strengthens upper and lower back)
Same as above but you will be doing opposite arm/leg. So start by doing right arm/ left leg for ten reps then switch to the left arm/ right leg.

8) Forward Lunges
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
9) Reverse LungesTo begin, stand tall with your hands at your hips or overhead, which is the more challenging of the two positions. Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.

10) Squats
Stand in a shoulder-width stance with toes pointed slightly outward.Lower into a squat position by pushing your hips back and bending your knees until the crease of the hip drops below knee level. Pause at the bottom of the movement, and then extend hips and knees upward, explosively pushing yourself back to the starting position.
11) Leg Swings

Find a wall or something to hold on to and just focus on swinging one leg and try to keep it straight. 




Weekly Training July 31- August 6

This week I had a bit of a scare on Friday with my foot flaring up but I was able to get it under control pretty quickly. The good news is the flare up was just pain on the outside ankle and not in my heel or Achilles. I believe I tweaked it a bit when wearing a newer pair of shoes that was not broken in. After doing some icing and stretching it is feeling much better now. This was my highest mileage week since January and another positive step in the right direction. 13 Weeks to go until NYC!

Monday: AM- 15.1 in 1:45 ( 6:58 pace). Med/Long day after the long run. Solid day after running 19 yesterday.

Tuesday: AM- Easy recovery run. 11.1 miles in 79:30 ( 7:10). Pretty tired this morning.
                   PM- Easy shakeout. 5.2 miles in 40:00 ( 7:40 pace)

Wed:    AM- Easy with strides. Dragging a bit this morning so forced myself to run pretty slow. Did 6 strides at the park to loosen the legs up. 12.2 miles in 1:26:25 ( 7:05)

Thurs: AM- Workout Day. Humid morning. 3.6 warmup/ 1.9 cool down. Workout was 6 by 3 minutes with 90 sec rest. Covered just under 5.5 miles( 5:44 pace). Half mile jog then did 8 by 40 seconds hard with one minute recovery. Just to work on turnover when tired. Felt pretty good today. Total mileage: 12.5 miles
             PM-  Easy recovery shakeout. 5.1 miles in 39:00 ( 7:39 pace). Daily total: 17.6 miles

Friday: AM- No time just an easy 9.2 miles. Ran in a newer pair of Clifton 2's that I have had for a while. Still not broken in but I went with them and they really bothered my foot after the run.
             PM- Almost skipped this but gave a try and foot was better in a different shoe. Still sore though. 5.2 miles with no time on in. Total on the day- 14.4 miles.

Saturday- AM: Foot still tender but it is more the inside part of the ankle and not the heel. Hurts to move it ciruclar. Went to run at 8 and stopped as it was sore. Did core and stretched and tried again at 10 and it was better and pretty tolerable. Did 11.1 miles but I did not time it as I didn't think the run was going to happen!

Sunday-  AM: Easy long run. Cool weather today( 70) so I had to take advantage and go over 20 miles. Did 21.2 miles in 2:26:00( 6:53 pace)

Week Total: 108 miles

Sunday, July 30, 2017

Weekly Training July 24-30

This week was another good week of training as I continue to build my base. It ended up being my highest mileage week since the injury( January) and I am feeling strong. This past week I also committed to running the New York City Marathon in November. The next fourteen weeks of training will be a lot of fun as I get ready for this great race!

Week of Training July 24-30
Monday- PM: 15 miles 1:46:50 (7:07). Skipped the morning run as it was cold and raining. Almost cut this run short. Was running 7:30's early on and very unmotivated. Finally I got a bit angry at myself foe being a wimp of the weather and picked it up and ended up doing a medium/long run.

Tuesday- AM: 11.1 miles with 8 strides at the park. Did not the time the run.
                PM:  4.5 mile shakeout run. Again did not time this run.

Wed-      AM: 12.3 miles 85:10 ( 6:55 pace).

Thursday- AM: Workout. 3.4 warmup and 2.4 cool down. Workout was 6 min tempo run ( 5:20 mile pace) 2 min rest then 16 by min on min off. Total of the fartlek 6.9 miles in 40:00 ( 5:47). Total mileage of the morning run was 12.7 miles

                  PM: Easy Shakeout run of 5.4 miles.

Friday- AM: 10.2 miles 74:00 ( 7:15 pace). Very Tired today!
             PM:  4.4 miles  34:00  ( 7:44). Easy Shakeout run.

Saturday-   12  miles 1:23:35( 6:58 pace). Leg Speed day.  10 by 20 second sprints at the park with a minute easy jog in between them. Just a longer version of strides to get the legs moving.

Sunday- 19 miles 2:08:30 ( 6:45 pace). Plan was to cut back on the long run a bit this week since the last three weeks have been 20-22 miles. Was only planning 18 but it turned into 19 as I was running faster then I thought. I was assuming I was running 7:00 pace as it felt relaxed but it was much quicker. So I guess I am getting fit as it felt easy!

Total Mileage: 106.5 miles on 10 runs.

Saturday, July 29, 2017

General Strength Routine In 15 minutes!


Many runners ask about strength routines. There are many different versions out there but here is a basic strength routine that focuses on different types of planks. It should only take about 15 minutes to complete so if you are short on time this is a great core workout that requires no equipment! I would recommend doing it 2-3 times a week and once you can hold a plank for 90 seconds then it is time to add movements to each excericse. However, it is important that you learn proper form first by masterizing the basic version of these planks exercises.

1) Plank



Focus on keeping your head, back, and feet in a straight line.
Start by holding for 30 seconds and work up to 90 seconds.

2) Side Plank Left Side



Position the elbow right under the shoulder. Then raise your hips so your body forms a straight line from the shoulders down to the ankles. Focus on tightening your abs and glutes while you hold this position. Hold for 30 seconds and try to work your way up to 90 seconds.

3) Side Plank Right Side- Just switch sides and have your right hand on the ground. Hold for 30 seconds and work your way up to 90 seconds
Repeat  excericses 1-3 so you do each of them twice!

4) Supine Plank


Focus on forming a straight line and keeping the glutes/hips off the ground. Hold for 30 seconds and try to work up to 90 seconds.

5) Bridge Plank


Your hands should be able to touch your heels.  Squeeze your glutes to keep them up and form a straigh line from your shoulders up to you knees. Start by holding for 30 seconds and you can work your way up to 90 seconds.

Exercises 4 and 5  do only one set.

6) Bird Dog Plank



Start in the prone position. Place your hands under the shoulders and keep the knees under your hips. The spine should be straight and try not to arch the back. Keep your abdominal muscles tucked in. Lengthen the left leg and right arm simultaneously . The leg should be at hip level and the arm should be at shoulder level.

Hold the extended position for about 5 seconds and then come back to the starting position. Then extend the other side( right leg and left arm) and hold for 5 seconds. Repeat this excercise 10 times for each side.

Sunday, July 23, 2017

Weekly Training July 16-July 22

This week was a bit of a challenge as we had another heat wave in the Boston area. The warm weather and humidity did challenge me physically and mentally as I recovered a bit slower then normal. However, I would consider this a great training week hitting 97 miles on 6 days. I have the urge to sneak out later on tonight for an easy three miles to hit 100 miles for the week but I got to stick to my original plan. I don't want to chase miles for no reason as there are still 14 weeks until the race. The younger version of me would head out later on to hit 100 miles but I think I am a little wiser in my old age! Anyways here is the week of training I put together!

Monday: A.M-Easy 80 minute run(11.2 miles). Tried taking it slow today as I want to do a workout tomorrow.
                P.M-  Easy 4.3 mile shakeout run. No time on it. Total on the day ( 15.5 miles)

Tuesday: Woke up exhausted and decided to take a day off. It has been a month since my last complete day off so I decided to listen to my body and rest. Did 60 minutes on stationary bike.

Wed:    A.M.- Warm 90 and humid. Did a hill workout on High Street. 5.4 warmup/3.3 cooldown.
                       8 hill repeats ( 2 by .33(Pine St), 2 by .19(Forest St), 6 by .127 (Obrien ave)
             P.M-  Shakeout run of 42 minutes ( 5.8 miles). Felt pretty good! Total on the day( 18.2)

Thurs:    Another 90 degree day so once I got out there I just felt like running once. Did a medium long run of 16.1 miles in 1:51:55(6:57 pace)

Friday:    A.M- Easy 10.4 miles with 6 strides at the park in 74:00(7:07 pace)
                P.M- Easy shakeout run of 4.3 miles in 33:00( 7:40) Total on day (14.7 miles)

Saturday- Long run. Almost skipped it as legs have been tired and tight. Ran easy until 16 miles then did 12 by 40 seconds hard with a minute easy jog as rest. Just focused on getting some turnover work in on tired legs. Figured 40 seconds was a safe estimate for 200 meters. Total time 2:23:15(6:44 pace) for 21.3 miles.

Sunday- Easy 81 minute recovery run. 11.2 miles ( 7:14 pace)

Total: 97 miles on 6 days and 9 runs. Another solid week of work!

Monday, July 10, 2017

What's Next: New York City Marathon or Ultra Debut

Welcome to the site! I decided it was time to start blogging and sharing my passion about running.  I am recently coming back from a chronic Heel/Achilles injury that forced me to skip Boston this past spring. I had been suffering with heel pain for the last six months and was wondering if my running career would ever get back on track. After a few months of therapy at Michaud Chiropractic my injury has responded well to training and I am considering racing again! I am currently trying to decide about my fall racing plans. I was offered a sub elite number to the NYC marathon where I will get the V.I.P. treatment of the elites. I was not planning to run this race this year as my original plan had me running my debut at the ultra marathon distance. However,  I feel like this opportunity may be to good to pass up. As I age I know there won't be many more opportunities where I qualify for this program which has me leaning towards the NYC marathon this fall. Also, it's Meb's last marathon ever so it  would be cool to hang out with him in the warmup area before the race! I have to officially decide by the end of July but as you can tell I am leaning towards the NYC marathon. No matter what race I choose, I will share my training going forward!

Also, another reason I started this blog was to expand my coaching business. I got back into coaching last fall and have thoroughly enjoyed it. Helping other runners reach their goals is just as rewarding to me as my own success. I am a dedicated coach that really puts in the time to learn about each athlete and create a plan that suits their lifestyle. If you want to take your training to the next level or just complete your first 5k race then message me as I can design a individualized program for you to reach your goals.

That is all for now and thank you for checking out the blog and feel free to pass it along to others!


Weekly Training August 6- 13. 12 Weeks to NYC!

Another solid week of training! Starting to do some of my recovery runs without timing it. Running without a time on the run just allows me ...