Showing posts from 2017

Year in Review!

End of the year Reflection

2017 was a challenging year for me running wise. I had a lot of setbacks and obstacles that I had to overcome. I was having persistent heel pain from a Haglund’s deformity and insertional Achilles tendonitis pain from December 2016-May 2017. This injury caused me to miss 45 days of training during this time period. It was a constant struggle and nothing seemed to be working. The first doctor I went to told me it was the largest bone spur he has ever seen and thatI needed surgery to fix it. I wanted nothing to do with this as haglunds surgery can be a long recovery process and some people claim the achilles is never the same after that. I then went to  Michaud chiropractic in Newton as they specialize in running injuries. After a few months of going there they found weaknesses in my big toe and calf which  was causing the swelling and pain in the heel. So after two months of visits I was finally able to start running consistently again. It was at this time I d…

Benefits of Having a Running Coach!

Benefits of a Running Coach
There are many training programs online for runners to follow. Programs like couch to 5k, 16 week half marathon, and full marathon training programs that are free for all to use. There are a ton of programs out there that any athlete could follow. So you may be thinking why should I hire a personal coach if I can just follow a program for free online. There are many answers to this question that I will answer below.  I feel a personal coach is a sound investment for runners of all abilities whether you are a beginner just getting in shape or an advanced marathon runner.
Advantages Personalization-  A coach will design a plan that will fit you best. Every athlete is different as some athletes can handle higher mileage while others can not. Some athletes recover more slowly than others, therefore they may need more recovery days in between hard efforts. A personalized plan will also be designed to fit your schedule as our family, work, and daily lives can be ve…

Recap of New York City Marathon 2017 (2:35:27 67th overall)

After thinking about this race for the last twenty four hours I am still in awe of the experience I had. Even though I was short of my goal time I am very pleased with the performance as I went through a lot of adversity during this race. Sometimes in running and life we have days that are a struggle but it is important that we hang tough on those days. If every race went according to plan then racing would be easy! I learned a lot about myself yesterday and I know I grew as a runner and more importantly as a person.
First of all I want to thank the New York Road Runners for the sub elite program that I participated in. They go above and beyond to treat the sub elites like pros and the experience is unforgettable. It starts with a police escort to Staten Island where we are kept warm at the the indoor track. We are sharing the track facilities with the pro runners. There I was sitting in the infield next to the likes of Meb, Abdi, Wilson Kipsang, and Shalane Flanagan. Then after the r…

Weekly Training October 23-29

One week until the NYC marathon and this was a big taper week. After running 95-110 miles a week for the last 12 weeks this week was down to 80  miles and the legs are starting to feel pretty good. Time to rest up and starting watching the weather forecasts!

Monday- Easy 11 mile recovery run at 7:10 pace before heading in to Newton to see the chiro.

Tuesday-  AM: Easy 4.1
                 PM: 8.5 miles with 8 by 20 second strides at 6:47 pace.

Wed-       10.3 miles very easy as tomorrow will be a workout. Pace was 7:24.

Thurs-      3 mile warmup/ 2 mile cooldown. Last hard workout. 12 by 2 minutes with minute rest. 6.15 miles in 35:00(5:41 pace). Jogged for 5 minutes then did 8 by 30 seconds on 30 seconds off. 13.2 miles total on the day. y

Friday-  AM: Easy 4.1 miles
              PM: Easy 45 minutes which

Saturday- 14.4 miles with 6 by 25 seconds strides. 6:41 pace as the legs were pretty lively today.

Sunday- Easy 9.6 miles in 68:00( 7:05 pace).

Weekly Total: 81.4 miles.

Weekly Training October 16-22

2 weeks to go to NYC! Another solid week in the books and I am glad to get my last big workout done. After Sunday's tempo I am starting to believe that I am in close to PR shape. I am not expecting to at New York since its a tough course but I definitely think a 2:30-2:32 range and a NYC PR is possible if conditions are right. Time to taper and start resting up! Also got my new pair of EVO racers for the race as they arrived Friday from Hoka. They had 3 miles on them as they were tested by Matt Llano of Northern Arizona Elite. Pretty cool to be wearing the same shoes that a 2:12 marathoner has worn.  Maybe they will bring some good luck to me on race day!

Thanks for reading!

Monday- PM: Easy 4, chiro appointment in Newton so using today as an off day/ light shakeout.

Tuesday- AM: Easy 5.5 miles.
                PM:  Leg Speed. 12 miles in 1:23:45(6:59 pace). Did 10 by 20 seconds at the park with minute jogs in between each rep.  Daily Total: 17.5 miles.

Wed-     AM: Easy  5 miles.

Weekly Training October 9-15

3 weeks to go until the New York City Marathon. This was a great week of training as I had two longer workouts go pretty good. Thursday's tempo run felt incredibly easy and I think if I kept going I could of been 1:10-1:11 for a half marathon which would be a PR so that was a great sign. It was also my sixth consecutive 100 mile week and 11 out of the last 12 weeks have been over 100 miles! Anyways here is the training for the week and thanks for reading!

Monday:  AM: 11.2 no time on it just easy recovery.
                 PM: 5.1 miles at 7:30 pace.   Daily Total: 16.3 miles

Tuesday:  AM: Day off from work. 12.2 miles at 6:50 pace with 6 strides.

Wed:        PM: Held off on the workout tired! Easy 12.5 miles no time on it.

Thursday:  AM: Easy 3.5 mile shakeout.
                   PM: 5.1 miles of warming up/cooling down. Workout 11.2 miles in 62:00(532)
                   Workout was 7 miles 37:30(521 pace) 1/2 mile jog then 11 by min on min off.
Daily Total: 19.8 miles

Friday: …

Weekly Training Oct 2-Oct 8

Another 100 mile week in the books and four weeks to go until New York! This was an ok week of training as I modified Thursday's workout as I did not feel good of allergies. Then the weather was rough on Sunday so I changed the tempo to a depletion run. The long run went great and I felt strong throughout the run without gels or water. So although I did not do any big workouts this week it was still a solid week of training. The upcoming week weather wise looks great(60's low humidity) so the goal is to get two tempos in this week.

Also wanted to quickly mention the Chicago Marathon. What a great day with Rupp winning, Hasay running a 2:20, and most importantly my athlete Nick running 2:57 and a 10 minute PR as he qualified for Boston. No better feeling as coach then seeing one of athlete's hard work pay off with a breakthrough performance! Congrats to Nick on a great race! Hoping these performances will motivate me to get it after it training wise these next two weeks.


Weekly Training September 25-October 1

Weekly Training September 25- October 1 Another 110 mile week in the books. Was planning some tempo running on Sunday's run but I was totally wiped out physically and mentally. This always happens to me at least once during a long run during the marathon cycle. I was able to throw some 800's/400's into the long run at HM pace during the last 8 miles which was nice. Thursday's workout went great as that is faster then I normally do that workout. So another solid week in the books. 5 weeks to go!

Monday- 13.1 miles @ 7:14 pace. Lower calf was very tight so first 4 were slow( 7:30) last half muchbetter. Yesterday’s hilly long run made the calf tight.
Tuesday-AM: Easy 5.9 miles.
PM: Leg Speed. 10 by 25 seconds hard with minute rest at the park. 12.1 total(6:47 pace).Daily Total: 18.1 miles.
Wednesday- AM: Easy 5.7 miles
PM: 10.6 @ 7:15 pace. Hot and humid again as this run was a struggle.Daily Total: 16.3
Thursday-PM: 5.6 warmup/cooldown miles. Workout: 2 mile tempo @ HM pace(1…

Weekly Training September 18-24

Weekly Training September 18-24
Another solid week of training as I was pleasantly surprised to get in 100 miles with taking Monday off! Thursday's workout went great as the weather was not very good. Gusty windy 25-30 mph made it tough but I still managed marathon pace for the 10 mile fartlek. Sunday's long run I went back to do a hilly long run with sprints at the end. I did this for a long run every other weekend the year I ran a PR( 2:29) at Boston so I thought this was a good week to do this. I had been struggling with a cold all week and Say/Sunday was dragging a bit from it so getting in a hilly long run was a better option then a long tempo which would of been tough. 6 weeks to go until NYC!Thanks for Reading!
Monday- Off (Chiro Treatment on heel/calf/achilles). Got home after 6 and decided to take a complete rest day since the heel has been nagging me lately. The doctor thought the foot wasn't that bad as it was much better then last spring. Not as much inflammatio…

Weekly Training September 11-17: 7 Weeks to NYC!

Weekly Training September 11-17

Solid week of training this week as I have been dealing with a bit of heel/Achilles soreness in the mornings but it ok during the runs. The two big runs this week was just a moderate workout on Thursday where I worked on some 5k-10k pace stuff. Then Sunday's long run was a long fartlek which I have not done in a while. Looking at old training logs this was a staple workout during the years I ran a PR so I got back to it this week. It fit in the schedule nicely as Sunday was very humid so it was easier doing random pickups instead of a long tempo. The long run fartlek was made famous by Bill Squires back in the 70's when his athletes won Boston numerous times. It just teaches the body to run fast when tired throughout the entire run. I plan to write a more detailed blog post on this type of workout in the future. So thanks for reading and here is this week's training!

Monday- Easy 13 with no time on the run. Heel was sore so I just kept the pa…

Weekly Training September 3- September 10

Weekly Training September 3- September 10
Very good bounce back week after last week’s setback. Going into this week I didn’t know what to expect as the heel/achilles/lower calf area was tight for the first half of the week. I almost skipped working out on Thursday but I decided to give it a try and I told myself that if the foot got sore I would stop. So glad I went ahead with it as it was a solid workout. I kept the pace pretty controlled since I was nervous but the 15 min tempo was at 5:19 pace and the entire fartlek was run at marathon pace. This was a good sign as the fartlek consisted of 31 minutes of hard running and 18:30 of easy jogging.  Sunday was a long depletion run with 10 by one minute pickups starting at mile 20. Mile splits for mile 21, 22, 23 were 5:51 pace and I ended up covering the marathon distance in 2:54:50( 6:40). Overall a great bounce back week of training!

Monday-Med long run. Heel/calf sore to start but got better as I went along. 15.5 miles in 1:47:38( 6:57…

Weekly Training: August 28-September 3

This week was a bit of a challenge for me as it did not go as planned. On Tuesday I planned on a taking an off day where I just did a real slow 4 mile shakeout run. I had this day planned for weeks as I just wanted a light day before the new school year started on Wednesday. I planned to workout on Wednesday but my lower calf muscles were real tight so I held off. On my morning run Thursday I had stiffness in the heel area that stayed with me throughout the day. This really scared me a bit as it was the same area as last spring's injury. I decided to play it safe and take Friday and Saturday off and just use this week as a recovery week. I debated this plan for a few hours but after reading the NAZ elite training logs it helped calm my mind. Several of there pro athletes were taking a real light week of training( 2 days off, 2 real light days of training) so this gave me the confidence I needed to rest and treat the foot so I can get back at it next week.  I am feeling optimistic …

Weekly Training August 21- August 27

Weekly Training August 21- August 27
This was my last week of summer vacation as I go back to work for the school year on Wed. During these 9 weeks of training I averaged 104 miles per week. I had my ups and downs but I am just grateful I am training pain free after last spring's injury where I thought I might need surgery.
This week was a bit of a struggle as I was pretty tired all week but I guess that happens sometimes. Since I am still in a general phase of training I decided not to push the workouts as I don't want to force anything right now. Thursday's workout went better then expected as I covered 7 miles at 5:40 pace just by running 200 on/ 200 off so I was very pleased with that. Friday I had to sealcoat my driveway and my shoulders, neck, and back paid the price for it this weekend. The plan on Sunday was to do an hour fartlek during the long run but my body was beat. I decided to just do an easy 2 hours and not force anything as it was probably the worst I have …

Weekly Training August 14-20

Another solid week of training! The last 8 weeks I have averaged 103 miles a week so I have been able to get into a nice consistent training routine. We are now 11 weeks out from NYC so the workouts will start getting tougher so we will see how it goes. Going forward I have to make sure I get back to doing the little things like foam rolling and stretching as I have been slacking in that area. Thanks for reading and here is last week's training!

Monday- Did not feel like running twice today. Was tired from yesterday's 24 miles. Ran easy with no time on it ended up being 12.8 miles. Thought it was closer to 10-11. Oh well!

Tues-  AM: 11.5 with 8 by 20 second strides in 80:00( 6:55 pace)
            PM: Easy Shakeout of 4.1 miles. Daily Total: 15.6 miles

Wed- AM: 21 by min on min off workout. Covered 7.23 miles in 42:00(5:48 pace). Solid workout as I never felt good of the warm weather. 5.6 miles of warmup/ cooldown.
          PM: Easy Shakeout of 5.25 in 39:30. Daily Total: 18 m…

Why You Should Add Strides To Your Training Program!

Strides Strides are defined as short accelerations of up to 100 meters run at 85 to 90 percent effort.Studies show that strides are one of the simplest and most effective ways to improve your running.However, the vast majority of runners do not include strides in their training programs. Here are a few reasons why I think you should start adding strides into your easy runs 2-3 days a week.

First strides are a great way to improve your running mechanics. Since they are short in duration it is easy to focus on your mechanics.  Work on the basics like keeping your arms,shoulders, face all relaxed and loose.  It is hard to focus on your mechanics  during a normal run so strides provide a great oppurtunity to do this. Another great reason for strides is it allows you to get a little bit of fast running into a normal run. Since they are short in duration they are not going to tire you out. Strides will also help prepare you for future races and workouts. One more great reason for strides …

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 Fa…

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…

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…

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. …

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 Plan…

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 t…

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 la…