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 decided
to run the New York City Marathon. I
ended up placing 67th at NYC , which was not the time I was looking for but I
was just grateful to be healthy! Last winter
I was not sure if I would ever be running competitively again at a major marathon so this was a gigantic victory for me. This past year showed me that we should be grateful
for every race we compete in and to not take them for granted. Even a bad race day is
better then no race at all so cherish all those races that you take part in! I ended up
running 4, 125 miles for the year which was a bit down from the past few years
but it was my 7th straight year over 4,000 miles.
As I look on to 2018 I have set some goals already. The first is
to try to stay healthy and stay on top of my heel issue. As this is an injury
that will flare up from time to time so I have to stay on it and not skip the little things in the treatment plan of it. My
main goal as of now is to have a strong showing at the Boston Marathon. I
missed this race last year of injury and I really want to take a crack at a sub
230 again. My pr is 2:29:18 and my last few marathons have been in the
2:33-2:35 range so I would love to try to crack that 2:30 barrier one more
time. I want to give the marathon one more good shot before I look for that new challenge! After Boston I have a goal of moving up to the ultra marathon distance during
the summer or the fall . I have always had the desire to run an ultra and I feel
like as I get older and find it harder to PR at the marathon distance that I
want to test myself with a new challenge.
Outside of my own running I have a goal of building my own
coaching business. I currently coach a dozen athletes online but I would love
to take this business to the next level. Coaching has brought me so much joy as seeing an athlete PR brings me so much joy. Running is such a
big part of my life and making a career out of it would be a dream come true
for me. It would also be my way of
giving back to the running community which has given me so much!
So if you have ever though of taking your running to the
next level shoot me a message and I would love to help you achieve your goals! Good luck to everyone in 2018 as I hope you all achieve your running goals. Thanks for reading and Happy New Year! Coach Brendon firstname.lastname@example.org
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.
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 very crazy sometimes. A coach will adjust the training program to fit your lifestyle!
Motivation: A coach will be able to give you encouragement in your daily training. Some days will be a struggle so having a coach to give you encouragement and hold you accountable is one of the keys to reaching your goals!
2nd Set of Eyes: Sometimes you just need someone else to take a look at your training as they may pick up on an area you need to work on. A coach will also be able to push you when you need it and have you ease up if you are overtraining/sick. Distance runners can be very competitive and we have a tendency to over train so having a second set of eyes to oversee the training will prevent this from happening.
Let someone else do the hard work: Coming up with a good training program can be very time consuming and stressful. If you have someone else do it for you then you can focus on your training/racing more. And let’s face it that is the fun part!
Staying on top of the little things: A good running coach will make sure you are doing the little things that we tend to skip. Things like stretching, foam rolling, strength work,and core work done regularly will help keep you healthy!
Strategy/ Race Goals/ Mental Game: A personal coach will also help you come up with race strategies. Having someone else do the hard work of coming up with the race strategy will allow you the runner to just focus on your training and not stressing about the little things. Having a coach help set a tough but attainable goal is also a benefit of a good coach/athlete relationship.
Those are just a few of the benefits of hiring a personal running coach. Running is an important part of our daily lives that we enjoy doing. We don’t realize how much we miss it until we get hurt, sick, or life gets in the way. So why not make the most of it and hire an expert that will help you stay healthy and do the thing that you love to do! I believe it is an investment that will pay off and you will not regret it!
If you have an questions or want to explore this option I would love to hear from you! Even if you have never run before and just want to get in basic shape message me as we can design a program that will motivate you to succeed!
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
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 race we get escorted to the V.I.P. tent which again we are sharing
with the pros. These are memories that I will never forget so for that I am
very thankful to the New York Road Runners for this program.
Here is a brief recap of my race. It was a windy, drizzly, and humid day which made for
some tough conditions. I really struggled with the humidity and headwind as I
found I had trouble breathing. I was getting congested and was never able to
get into a comfort zone. Through 8 miles I was still running an okay race as I
was on pace running low 5:40’s. However, I did not feel good and at that time I
started getting lightheaded and dizzy. This scared the hell out of
me as I was not sure if I was going to end up in a medical tent. At that time,
I made the decision to ease of the pace and focused on hydration and trying to stay relaxed. My pace
started slipping into the 5:50’s but I was okay with that as I stopped looking
at splits and just ran by feel the rest of the race. From Mile 8-18 it was a
struggle as I battled a lot of negative thoughts in my head. I was saying
things like, “ I don’t want to run marathons anymore, as it’s time to move to
ultra’s”. I also thought about dropping out but I knew my uncle was waiting for
me at mile 17 and I told myself, " I have to get to First Ave as he came all the
way to New York to see me". I was also getting really worried about my heel as I
could feel it with almost every step especially on the cement bridges and
grooved pavement. So as you can tell my mind was drifting all over the place. I
just tried taking it one step at a time and before I knew it I was at mile 17 and passed my uncle which gave me a boost! I started going by some other runners at this point and when I saw the clock at
mile 20 I realized I still could run a decent time. So for the first time since mile
8 I started to get that competitive fire again. I started passing a few runners
and was feeling decent until the mile 23 uphill on Fifth Ave heading to Central
Park. My quads started cramping on me but at this stage I knew I was almost
there. The last two miles through Central Park I was attacking the downhill's
as it helped my quads loosen up. I closed pretty well and ended up running 2:35:27.
It was my slowest New York time yet but I was very happy with it since it did not come easy.
I just want to share one piece of
advice I learned from this race. I think we should listen to our bodies more and not
run by the watch all the time. This is especially true on days that are struggle. If I was
looking at every mile split during the race I think I may have given up totally
and I would not have been able to put together a solid race. When you’re having
a great day looking at splits is fine as it can be encouraging but on other
days I think you may be better off not focusing on every mile split.
I am extremely proud of this performance as I don’t think I
have ever faced this much adversity in a race before. I was just happy to be
out there running after last spring’s injury as sometimes just doing the thing
we love is more important then if we hit our goal time or not. So when the
going gets tough during a race hang in there and just take it one step at time
and be grateful that you are doing the thing you love to do!
Thanks for reading this blog and thanks to everyone who
supported me during this training cycle!
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.
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.
PM: Easy 11 miles in 78:20(7:08). Daily Total: 16 miles
Thurs- PM: Legs kind of dead today and never felt great. 4.2 warmup/ 4 cooldown. Workout was 20 by min on min off= 6.95 miles in 40:00(5:45). Daily Total: 15.2 miles
Friday- AM: Easy 6 miles
PM: Easy 7.5 at 7:24 pace. Focusing on taking it easy! Daily Total: 13.5 miles
Saturday- AM: Easy 10 in 74:30(7:27).
Sunday- AM: 3.8 warmup/ 4.2 cooldown. 12 mile tempo no gels/no water. 12 miles in 66:20(5:31 pace). Sluggish to start ran by feel and by the end was getting faster and felt in controlled. Very excited after today's tempo. (536, 536, 533, 533, 536, 538, 539, 524, 523, 528, 529, 529). So I negative split and ran the last five miles at 527 pace feeling controlled. First 7 I just tried staying relaxed and not running to fast. Daily Total: 20 miles
Weekly Total- 96.1 miles on 6 real days of running!
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: AM: Easy 5.8 mile morning run.
PM: Easy 8.2 miles at 725 pace. Legs dead! Daily Total: 14 miles
Saturday- AM: Easy 10.5 miles with 5 strides in 77:00( 7:20). Quads sore.
Sunday: AM: 97% humidity to start and legs dead so I went with pickups by feel today. 6 easy, 14 by 3 minutes on 2 minutes off(11.8 miles which was 5:55 pace), 5 easy. Total 22.8 miles in 2:30 (6:35 pace)
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 October 2-8
Monday- Off day from training as I got treatment at the
sports Chiro. I did do an easy 4 mile jog before the appointment just to shake
the legs out.
Tuesday- AM: Easy 6.1
PM:Leg Speed day. 5 by 30 and 5
by 25 second strides with minute rest starting at mile 7. 12.5 total in 1:26(
6:53) Total: 18.6
Wed-AM:Easy 5.5 miles.
PM:11 miles @7:15 pace. Toke it
easy as I am going to work out tomorrow. Total:16.5
Thursday- PM: 11.2
miles of warming up/cooling down. Then 5.2 miles in 29:30(5:40 pace) of alternating
40 second hard/ 50 seconds easy. Originally planned a tougher workout but
allergies were bad today as I had that sleepy feeling all day. It was also warm(80) so that combo just had
me dragging. Was surprised to run this smaller workout that fast! 531, 539,
553,545, 542 were the splits.
Total 16.4 miles on
Friday-AM- 5 miles.
PM- Easy 9 @ 7:15 pace. Daily
total: 14 miles.
Saturday- Easy 10.5
with 5 strides @ 7:20 pace. Toke it real slow as I want to do a bigger workout
Sunday- Plans changed
today. Woke up to 75 degrees, 90% humidity, 20 mph winds. So that combo just
made me realize marathon pace running was going to be tough and 3 years ago 5
weeks out from Toronto we had similar conditions and I went ahead with the
workout and it didn’t go great and it toke a while to recover from. So I
decided to play it safe and go for two bigger workouts next week since fall
weather is moving in on Wed! So I did a depletion run with no gels or water on
this run. 24 miles in 2:42(6:45). Felt strong and the pace felt so easy the
Weekly total: 104
miles on the week even with Monday being a light/off day.
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.
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
warmup/cooldown miles. Workout: 2 mile tempo @ HM pace(10:40) 3 min rest
25 by min on min off. The last pickup I did 80 seconds instead of a minute just
to get 63:00 and 11 miles which is 5:43 pace. Great workout overall as last two
miles were the fastest part of the fartlek which meant I was running in control
early on! Mile splits of the workout were: 515, 526, 615(3min jog in
it), 544, 549, 543, 548, 600, 546, 539, 533. Daily Total: 16.6 miles
Friday-AM: Easy 5.5
(Heel sore to start)
Legs tired/Heel a little tender. 9 miles in 66:20( 7:22 pace).Daily
Total: 14.5 miles
Saturday- 11 miles with 6 strides in 78:20( 7:07 pace)
Sunday-Ran over in Weymouth at the Naval Base. Ran through some neighborhoods and some of the base area. Did not feel great warming up and mentally I was just cooked as its been a stressful week and I was just not focused enough to do a tempo/ hard workout. Just felt run down and body tired today.
However starting at mile 12 I did an 800 at the start of every mile for miles 12, 13, 14, 15 and then a 400 to start miles 16, 17, 18, 19, 20. Just to get a little bit of fast running in there. Was running 2:35-2:40 range on the 800's and 75-78 on the 400's. Mile 13 on were 606, 611, 610 , 600 for the 800's. And for the 400's were in the 6:30 range. 22 miles total in 2:27:30(6:42 pace). Weekly Total: 111.5 miles.
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!
(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 inflammation and mobility was pretty good.
Tuesday-AM: Easy 6 miles
12 with some leg speed work. At mile 8 went into 12 by 25 seconds leg speed
work with minute rest. 12 miles in 1:23:20( 657 pace). Daily Total: 18 miles
Wed-AM: Easy 5.4 before work in the rain.
Easy 11 no time on it just got the miles in. Daily Total: 16.5 miles
fartlek meant to be close to 3k, 2k, 1k, 1k repeats. Second fartlek I was going
to stick with 1k’s but I was just losing focus of the wind! Solid workout
10 min hard(1.9 miles) 3 min easy
7 min hard ( 2 min easy)
2 by 3 minutes hard with( 1 min easy jogs)
5.2 in 29:00 minutes
3 min jog then into 13 by min on min off. I just don't think I could hold pace
much longer then minute pickups as the gusts were increasing.
Total 10 miles 57:00( 5:42 pace). 36 minutes of hard running 21 minutes easy. Daily Total: 16.4 miles.
Friday-AM: Easy 6.
9.5 in 69:45( 7:21 pace). Daily Total:
Tired and congested this morning possible cold coming on. 11.5 with 6 strides
at the park. First 4 around 7:30 last 7.5 miles ( 7:00 pace). 11.5 in 1:23:35 (
7:16 pace). Daily Total: 11.5
Sunday- AM: Pretty tired and out of this morning. Definitely dragging a bit from a cold. Nothing major just congestion and a general tired feeling. So I didn't want to do a long tempo as I just thought that would be to much stress on the body. Did 8 long hills in Brockton from miles 3-15. Each hill was at least a half mile and I ran steady up the hills. At 2 hours 8 minutes went into 10 by 40 seconds on with a minute rest in between to work on some turnover when the legs were beat. Was dragging by this point as it was warm(80's) and humid for late September. Total 23.5 miles in 2:36:11( 6:39 pace) with 1080 ft of elevation change which is pretty good for this area.
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 pace relaxed.
Tuesday- AM: Easy shakeout run of 5.6 miles.
PM: 11.5 in 1:17:43( 6:45 pace). Leg speed day did 10 by 20 seconds at the park with 60 seconds rest in between. Daily Total: 17.1 miles
Wed- AM: Easy shakeout run before work of 6 miles.
PM: Very easy 10 miles 73:00( 7:18 pace)
Thurs- PM: 15.6 total. Did a moderate workout today as it was humid and I wanted to save something for a tougher weekend workout. Did a fartlek: 5, 4, 3, 2, 3 by minute with minute rest. 4.15 miles in 23:00(5:35 pace). The 5 min pickup was at 5:04 pace. Jogged .7 miles then did a 3 mile fartlek of running 40 seconds hard/ minute easy( 200's) in 17:55(5:59 pace).
Friday- AM: Easy 5.8 before work.
PM: Easy 60 mins( 8.2 miles which is 7:18 pace)
Saturday- AM: 80 mins with 6 by 20 seconds strides at the park. 11.1 miles( 7:12). Kept it easy as I have a bigger workout planned tomorrow.
Sunday- AM: 4.1 warmup very humid 98% humidity felt lousy.Did a long run fartlek of 14.5 miles in 1:26. Then an easy cooldown. Total 22 miles in 2:20(6:21 pace)
Long Run Fartlek Workout
Did 10 hard, 10 easy
5 by 2 minutes with 3 minutes rest( pickup every 5 mins)
5 mins easy ( watched got screwed up here as it kept running when I grabbed water so I had to estimate a bit)
10 minutes hard, 5 easy.
15 by min hard/ 45 seconds easy.
Pretty solid workout as I got 14.5 miles in somewhere between 86 and 86:30 depends on the watch malfunction I think it was a closer to 86 minutes( 5:56 pace).
PM: Easy 15-20 min shakeout. Used to do this all the time after hard longs runs as it helps recovery. No time on it but it was as slow as I could make myself go and probably close to 9 min pace. 2.2 miles as this run is more about recovery then the miles but I figured I would still log it when I am running this many miles!
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(
Cancelled workout. Very humid and just drained as school was hot. Did an easy
12 around town no time on it. Ran about 5 miles with one of the high school
kids that was out running. Good to run with someone for a change.
Thursday-AM: Easy 4
PM: 6 miles of warming up/ cooldown. Workout of 15 min tempo(2.82 miles
@5:19)/ 3:30 rest/16 by min on min off. Covered 8.7 miles in 49:30( 5:41 pace) Daily total: 18.7 miles
Friday-PM: Easy 80 mins. Legs tired,
body tired from staying up watching the pats. First 5 was at 730 pace before I
started feeling better. 11 miles @ 7:16 pace.
Saturday-AM: easy 60
minutes ( 8.2 miles @7:19 pace)
Sunday- Depletion long run. Did 10 by min on min off starting at mile 20 and split 5:51 for the next three miles. Solid long run and only toke water at mile 20 and no gels! Covered 26.2 miles in 2:54:50( 6:40 pace)
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 that the rest will help. I am not an athlete that normally plays it safe but as I age( 35 going on 36) I realize I have to listen to my body more and might have to be more cautious. So here is last week's training as it is nothing special but I got 9 more weeks of training to hit some big workouts before New York! Thanks for reading!
Monday: AM- 12.2 with 8 strides at 6:50 pace. Felt great!
PM- Easy 5.2 mile shakeout. Total on the day: 17.4 miles
Tuesday: AM- Easy 4 mile shakeout as I am using it as an off day.
Wed: AM- Easy 12.2. Holding off on the workouts legs dead and lower calf is really tight.
Thurs: AM- Easy 4.4 before work. Right foot stiff and tight this morning.
PM- 12.2 @ 648 pace with 10 by 20 second strides. Foot sore to start but better once I got into the run. Total on the day: 16.6 miles
Friday: Off day just want to play it safe as the right Heel/Achilles soreness is scaring me a bit. Normally I would train through it but missing so much time last spring has me being more cautious.
Saturday: AM- 80 minutes on bike as I wanted to give the foot one more day.
Sunday: AM- Easy 12. No time on it ran pretty easy but the right foot felt pretty good. Got the urge to run a few more miles but I convinced myself to play it safe!
Week Total: 62.2 miles on 4 days of training. Tough week but the extra rest will hopefully be a good thing!
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 felt all summer. I had also run 9 straight weeks of having a long run between 19-24 miles so I think having a lighter one this week worked out. As I get older I realize that forcing a workout when your body is not having it is not the smartest choice to make! Missing one workout in the grand scheme of things is not a big deal. I feel if you force a workout you can set yourself back for weeks. So the biggest advice I can give you is sometimes you have to listen to your body and adjust the training for that day! Anyways here is the weekly training and like always thanks for reading!
Monday: AM: 11.2 miles @ 7:12 pace. Pretty tired this morning.
PM: Easy 5.5 mile shakeout at 7:38 pace. Daily Total: 16.7 miles
Tuesday: AM: 1 hour 45 minute med/long run with 8 strides. Covered 15.3 miles(6:52 pace)
Wed: AM: Slow easy 9.1 miles( 7:28). Was up multiple times for the night as the dog kept having to go out. Just not into this run at all!
PM: Shakeout 4 miles no time on it. Daily Total: 13.1 miles
Thurs: AM: Crazy day as I had decided to seal the driveway today and skip running. Got all the prep work done and realized the hose was broken. So at 10 am decided to head out for a run. Was all messed up mentally so I didn't do a structured workout or have anything planned. Ended up doing 24 by 40 seconds on/ minute easy fartlek. Just want to get at least 200 meters in and figured this was a safe estimate of 200 on/200 off. Went better then expected covered 6.85 miles in 39:00(5:41 pace). 13.3 total on the morning run with warmup/cool down.
PM: Easy 6 after sealcoating the driveway= dead! Daily Total: 15 miles
Saturday- AM: Easy 10.5 miles with 6 strides right after waking up so it toke a while to get loose. 75 minute run which was 7:09 pace.
Sunday- AM: Cancelled Long run Fartlek. Stomach was off this morning and body was sore/dead. An easy 2 hour just survival run! 17.5 in 2:02(6:59 pace)
PM: Had to go get one thing at Stop and Shop so I decided to jog up there. Went the long way and actually felt pretty good! 3.5 miles. Daily Total: 21 miles
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 miles
Thurs- AM: Easy 80 min recovery run. Very tired this morning. 11 miles( 7:16 pace) PM: Easy 5.2 miles 39:30 ( 7:35 pace). Daily Total: 16.2 miles
Fri- AM: Easy with 8 by 20 second strides at the park. 12.4 in 85:50(6:55 pace)
Sat- AM: easy 8.3 in 62:00( 7:28 pace) PM: Easy shakeout of 4.7 in 36:00( 7:40 pace) Daily Total: 13 miles
Sunday- Long Run. The plan was 18 with the last 3 miles as a fast finish. However, I did not feel great as my right calf was a bit tight. So at mile 14 I ran 12 by 40 seconds hard with one minute rest. I decided to do this as I could watch the calf more closely this way. Had no issues with it. Pretty solid run and did not take water at all which might of been a mistake since it was warm.
19.1 miles in 2:10( 6:48)
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 is that they can loosen the legs up. Running mile after mile can get the legs tight but when you do a stride it can actually help loosen up tight muscles. Next time you are out on a recovery run I challenge you to add some strides into the run so you can see the benefit they have on tight muscles.
There are two ways to do strides. The most popular way is after your run is over you do 6 by 100 meter strides with about 60-90 seconds rest between them. This is a nice way to do them but sometimes you just don't have that extra five minutes after a run to do this. So here is the way that I like to include strides into my training. Towards the end of the run just throw in 6-8 by 20 second strides with 60-90 seconds easy jog in between. For example if I am out on a 10 mile run I will start my strides at around 8.5 miles. This is a great way to do them as you are saving time and it is also being included in your mileage. By doing strides towards the end of a run you can no longer use the excuse that you do not have time to do them after the run. So if you want to improve your running I highly recommend you start adding strides into your easy runs 2-3 days a week and I guarantee you will be impressed with the results!
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 email@example.com as I would love to hear from you.
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.
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.
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)
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!
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.
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.
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.
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!