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!

Boston Marathon Course Tips

Here is a course description I put on my facebook page. I plan to post more information like this leading up to race day. So if you find t...