Sunday, August 27, 2017

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 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:  Slow easy shakeout 5.3 miles( 7:45 pace) Daily Total: 18 miles

Friday- AM: Easy 9 miles in 65:00( 7:18 pace)
             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

Weekly Total: 110 miles

Sunday, August 20, 2017

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 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)

Weekly Total: 107.2 miles

Thursday, August 17, 2017

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 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!

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

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'...