Tag Archives: treadmill

Training Log: 6 weeks until LA

I was able to get in 3 workouts over the past 7 days and thought I’d walk you through each one in detail for this week’s entry. Enjoy!

Workout #1: Long Run on Alter-G (Monday)

The plan was to run 18-19 miles on the Alter-G in Richmond with the last 10 miles or so progressively faster if my ankle was feeling good. I started at 92% of my body weight and then added 1-2% every 2 miles to where I was running the last 9 miles at 100% of my body weight.

I ended up getting in 18.25 miles with the last 10 miles in 56:55. Other than getting two pretty nasty blisters I felt good. I began the final 10 miles at 6:00 and worked it down little by little to 5:10 by the end. Overall, I was pleased with the run and excited to get in nearly 20 miles with no pain.

P.S. The following morning my quads were super SORE! Welcome back to training they said.

Workout #2: Treadmill Progression Run (Wednesday)

The goal for this moderate workout was to run 35 minutes on the normal treadmill and then hop on the Alter-G and run a 30 minute progression run at 94% body weight starting at 5:45 pace and working down to 5:05 pace by the end.

After getting in 5 miles on the treadmill I hopped on the Alter-G and began the progression run. Like I said last week, even 6% less body weight feels amazing and I ended up getting in 6 miles in 32 minutes (5:20 average) with the last 10 minutes at 5:00 pace. Despite the reduction in weight I was happy that I was able get this workout in after the 18 mile long run 2 days before. Baby steps forward!

Workout #3: 1K repeats at Bass Lake (Saturday)

K workout on Bass Lake. (photo credit Tim Meigs)

K’s on Bass Lake. (Photo Credit Uncle Tim)

After the progression run on Wednesday my ankle was slightly sore so I opted to forgo my scheduled morning 10 mile run and instead did a light spin in its place just to be safe.

I’m in a weird place now recovery-wise as I know my stress fracture has nearly healed but I still notice sensations of pain radiating through my ankle at times. I have read that “phantom” pains are common but with this being my first stress fracture I am finding it difficult to distinguish real and phantom pains. Based on what I’ve read the phantom pains are either the result of calcification in that area or a mental fear that I could re-injure myself again. I certainly hope it’s one of those 2 things and not re-injury.

On one hand, I want to be careful not to take any steps backwards with only 6 weeks to go until the OTM but I also need to be running outside and taking risks.

With all of this racing through my head I was both excited and apprehensive for my 11x1k workout on Saturday morning at Moses Cone. I was pumped to be back in the park working out but really nervous I was going to get 5 reps in and have to stop due to pain.

In the end, I ran all 11 reps and while I certainly felt some pain and awkwardness during the run it was intermittent and didn’t get worse as the workout progressed. Pace-wise I was slower on every rep that Pete had hoped but I don’t think either one of us was overly concerned with that.

Initially, Pete had suggested I try to run 3:12-15 per kilometer or aerobic threshold effort (roughly what I could run for an hour). Once I began, I fell into running 3:20-24 and stayed there the entire workout.

I’m well aware that 3:20 for a 1,000 meter repeat is NOT impressive but I don’t care one bit. Talk to me in 6 weeks. You’ll see a different animal, I promise you that. Gotta start somewhere.

Thanks for reading!

K's on Bass Lake. (Photo Credit Uncle Tim)

K’s on Bass Lake. (Photo Credit Uncle Tim)

Here is my last week of training (12/27-1/2):

Sunday: AM: 5 miles   PM: 5 miles

Monday: AM: 18.25 miles Alter-G 92%-100% (last 10 miles 56:55)

Tuesday: AM: 7.5 miles    PM: 4.25 miles

Wednesday: AM: 11 miles (w/30 min in 32:00)

Thursday: AM: 70 minute spin   PM: 7 miles

Friday: AM: 13 miles Alter-G 94%   PM: walk

Saturday: AM: 13 miles (11xk workout)  PM: 6 miles Alter-G 88%

Total: 90 miles, 10 runs, 7 outside, 3 Alter-G runs, 1 spin session

 

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93 miles for the week! (12/20-12/26)

We are now less than 7 weeks to go until the Olympic Trials and I had another solid week of training. I ran 93 miles for the week with 43 miles on the Alter-G and 50 miles outside. Each run has felt better and better and I am truly excited for the next few weeks.

It’s hard to believe that a week ago I ran for 62 minutes in Asheville and felt absolutely TERRIBLE. I would liken it to a baby giraffe first learning how to walk: awkward, ungainly, and really any other word that means the opposite of smooth.

On Tuesday, I did a mini-workout at ZAP before heading to Richmond to spend Christmas with Esther’s family. The workout was 2×3 miles with one 3 mile piece on the normal treadmill and one 3 mile piece on the Alter-G. Pete wanted to get in some slightly faster running at full weight and then hit the Alter-G for the second rep to be cautious. Here’s how it went:

2×3 mile treadmill workout:

*1st 3 mile piece on normal treadmill: 5:42, 5:39, 5:35
*4 minutes rest
*2nd 3 mile piece on Alter-G at 92%: 5:15, 5:10, 5:07

Overall, it was a good session and I felt stronger as the workout wore on. I do have one takeaway: 8% less body weight feels AMAZING. After getting off the normal treadmill I was shocked with the ease I was able to run the 2nd rep. Regardless of the reduced weight I was happy with the effort and to feel that familiar workout ‘burn’ again.

In-Law game strong.

In-Law game strong.

After the workout I hopped in my car and made the trip to Richmond to spend the Christmas holiday with the Erb clan. It was a full house with her parents, 2 sisters, and various friends popping in and out but also very relaxing. Esther’s 6 month old niece Rae and 3 year old nephew Lee were in town as well which was great. Esther and I got in daily naps, lots of great meals, and a few nice runs with current Boulder resident and Richmond Native Guy Alton!

It was great running OUTSIDE with Guy and Esther in Richmond.

It was great running OUTSIDE with Guy and Esther in Richmond.

I will spend the next 10 days in Blowing Rock and then I’m off to Tallahassee, FL for the final 4.5 weeks leading into the marathon trials. Thanks for reading!

Here is my last week of training (12/20-12/26):

Sunday: AM: 3.5 miles (Asheville)    PM: 12 miles Alter-G 87%

Monday: AM: 8 miles    PM: 3 miles

Tuesday: AM: 11 miles (2×3 mile workout, treadmill and Alter G 90%)

Wednesday: AM: 14 miles Alter-G 90% (Richmond)   PM: 4 miles

Thursday: AM: 6 miles Alter G 90%   PM: 9.5 miles

Friday: AM: 7 miles    PM: 5 miles

Saturday: AM: 10 miles   PM: 45 min spin

Total: 93 miles (43 Alter G, 50 outside), 12 runs, 1 spin session

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Orlando Photo Extravaganza

It has been a whirlwind the last 10 days and so instead of typing out all of my activities I thought it would be better to post pictures of Esther’s and my trip to Florida. Originally, I was slated to race the inaugural Run Nona 15k in Orlando but my stress fracture changed those plans. Esther was still on board to run the race as well so we decided to make the trip and then spend a few days in Florida relaxing and recovering….well relaxing as much as two athletes can. Enjoy!

My outfit for the ZAP Holiday Party at Bistro Roca in Blowing Rock. Arguably some of the best money I've ever spent.

My outfit for the ZAP Holiday Party at Bistro Roca in Blowing Rock. Arguably some of the best money I’ve ever spent.

Esther winning the Run Nona 15k on Saturday evening!

Esther winning the Run Nona 15k on Saturday evening!

Dylan Hassett, Nicole DeMecurio, and Esther post-race. Dylan was 2nd, Nicole was 3rd and both run for Greenville Track Club Elite in SC.

Dylan Hassett, Nicole DeMecurio, and Esther post-race. Dylan was 2nd, Nicole was 3rd and both run for Greenville Track Club Elite in SC.

Track Shack in Orlando. was the main sponsor of the 15k. Elite Athlete Coordinator Chris Hughes did an incredible job of taking care of everyone.

Track Shack in Orlando was the main sponsor of the 15k. Elite Athlete Coordinator Chris Hughes did an incredible job of taking care of everyone.

Esther and I took a visit to the Track Shack store and she got in a quick run with Joanie and Galloway.

Esther and I took a visit to the Track Shack store and she got in a quick run with Joanie and Galloway.

Central Florida YMCA Aquatic Center. 24 lanes plus a section for diving. Not a bad place to cross train!

Central Florida YMCA Aquatic Center. 24 lanes plus a section for diving. Not a bad place to cross train!

Esther kept this cross training session fun. Her kick board skills were quite entertaining.

Esther kept this cross training session fun. Her kick board skills were quite entertaining.

We took a tour of Rollins College in Winter Park, FL. It was incredibly beautiful! (HPU watch out!)

We took a tour of Rollins College in Winter Park, FL. It was incredibly beautiful! (HPU watch out!)

National Training Center in Clermont, FL. Another beautiful place to get in a workout.

National Training Center in Clermont, FL. Another beautiful place to get in a workout.

National Training Center track in Clermont, FL.

National Training Center track in Clermont, FL. Thanks to Christie Snellgrove for giving us a tour!

Here is my last week of training (11/9-11/15):

Sunday: AM: 90 min aqua jog   PM: travel to NYC

Monday: AM: 90 min elliptical  PM: NYAC All Sports Dinner

Tuesday: AM: 1hr 45 min aqua jog/swim   PM: travel back to NC

Wednesday: AM: 90 min aqua jog/swim   PM: 50 min spin

Thursday: AM: 80 min aqua jog/swim   PM: 35 min spin

Friday: AM: 25 min underwater treadmill run   PM: 75 min swim in FL

Saturday: AM: 1hr 30min spin + 20 min elliptical

Total: 0 miles run, 6 pool sessions, 2 elliptical sessions, 2 spin sessions

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Boston 2015: The Redo

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This week’s entry will be short and sweet. I’m now in the home stretch (again) of this marathon cycle with Boston only a week away. My body is feeling healthy and prepared to race. My workouts the last month have been really good. I feel ready for Boston 2015 which I am coining “The Redo” for obvious reasons!

I have gotten in some solid marathon sessions and kept my calves healthy. And with the detour away from LA to Boston, I have lowered my mileage during this time to between 85-95 miles a week as opposed to the 110-125 miles a week I was logging in Tallahassee.

This decrease in volume has allowed me to get in more quality workouts and sharpened me a bit more than when I was running more mileage but often fewer hard workouts over a 10 day period. I believe this quality-dense last month has me slightly fitter than before Twin Cities in the Fall.

I have been talking with Esther a lot recently about my goals for Boston and I have many, both time and place, but I more importantly want to simply get in a really hard marathon effort. Although I did a workout and ran 2:29 at the Tallahassee Marathon, I have yet to race a marathon from start to finish. With my DNF at Twin Cities in October and my DNS in LA in March I am ready to get the marathon monkey off my back with a healthy and promising performance as I move towards the Olympic Trials in February 2016.

The good news is that my training the past few years has been very consistent. With the exception of a few minor flare ups (mostly calf related) I have not had to miss more than 3 days of running in a row unplanned since 2012. I have had subpar races and PR’s during that time and I know that the accumulation of miles and quality workouts is building for a BIG day. My plan is to have that day on April 20 in Boston.

Thanks for reading and I appreciate all the support. I can’t wait to experience my first Boston Marathon.

P.S. For any and all ZAP friends and supporters in Beantown on Sunday April 19 please stop by The Washington Square Tavern from 1pm to 4pm. ZAP will be hosting an informal party with appetizers and drinks to be served. We held this event last year and it was lots of fun. Don’t miss out this time around!

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714 Washington St. Brookline, MA 02445

Here is my last week of training (4/5-4/11):

Sunday: AM: 13 miles (8×20 sec post run)

Monday: AM: 15 miles (1-6-1 fartlek within run)

Tuesday: AM: 6 miles   PM: 6 miles

Wednesday: AM: 10 miles (8×20 sec post run)

Thursday: AM: 17 miles (9 mile progression run)

Friday: AM: 6 miles   PM: 5 miles

Saturday: AM: 9 miles

Total: 87 miles, 9 runs

 

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California Adventures

The last 10 days has been a whirlwind. Here’s the breakdown of places and faces I came across since my last entry:

Thursday, March 12: Flew to L.A. as planned even though I wasn’t racing. Checked into Millenium Biltmore for the night. Had dinner at Soleto Pizza Bar with the lovely Alissa ‘Nana’ McKaig.

Friday, March 13: Checked out of Biltmore since the race would not be reimbursing ZAP since I wasn’t racing and headed to LAX to pick up Esther who was getting in from NJ. Esther and I grabbed our rental car and had dinner at a fast food joint in L.A. before crashing at a friend’s house somewhere in the vast and traffic filled City of Angels!

Saturday, March 14: Met Pete and Reebok’s Patrick Joyce at Millenium to do an easy run on the OT course. Course maps had been distributed so we checked out the 6 mile loop that will be run 4x during the course of the race. There’s certainly some uphill in there people! It will be interesting for sure. Esther and I drove to Cal-St. Fullerton in the evening so she could race the Ben Brown Invitational 5k. She won the race and came away with a nice PR in hot conditions. She’s tough. Went back to the Millenium for the night to crash with McKaig and her friend Taylor.

With Esther after her 5k PR.

With Esther after her 5k PR.

Sunday, March 15: No L.A. Marathon for me but we followed the live feed when we woke up then headed up the coast towards Pismo Beach, CA. We had reserved an Air BnB spot a few days before and arrived around 4. Esther and I went on a beautiful run at the not-yet-opened Pismo Preserve. It was a very steep run but offered breathtaking views of the coast. PB&J and beer for dinner.

Pismo Preserve in Pismo Beach, CA.

Pismo Preserve in Pismo Beach, CA.

Monday March 16: Drive 20 minutes to San Luis Obispo and did a hilly run at another nature preserve. Great views once again at the top. Drove another 10 minutes down the CA-1 to Morro Bay to lay on the beach for an hour. Hopped back in the car and made the long but beautiful drive to Oakland, CA to see our buddy Jesse Cherry. The Pacific Coast Highway is like the Blue Ridge Parkway equivalent of the west coast. Steep, windy, and sometimes dangerous roads but totally worth it for the views. Esther and I were both impressed with how awesome the drive was. We stopped in Piedras Blancas to check out the elephant seal community and drove by a zebra farm at one point as well. Arrived in Oakland around 8pm and grabbed a quick meal at a great Mexican joint.

The elephant seal rookery  of Piedras Blancas on the PCH.

The elephant seal rookery of Piedras Blancas on the PCH.

Tuesday, March 17: Jesse and I helped Esther with her uptempo medium long run around Oakland. It was 60 degrees, sunny, and low to no humidity! After the run we ate lunch at a hole in the wall burrito spot where the gave you much too much food. For dinner we tried Burma Superstar which was excellent as well. Got a few drinks then called it a night.

Wednesday, March 18: Easy run with Jesse while Esther met a friend somewhere else to run. Ate at Bakesale Betty’s for lunch. GOOD fried chicken sandwiches with cole slaw and strawberry shortcake for dessert. Walked around downtown Oakland in the afternoon and got a B-12 shot! Had dinner in Sunnyvale, CA with college soccer teammate Walshy and his wife Molly.

Hanging out with my best bud (and future best man) Jesse Cherry in Oakland.

Hanging out with my best bud (and future best man) Jesse Cherry in Oakland. Business time.

Thursday, March 19: Made our way to the airport to head back to NJ with Esther. Luckily we had a direct flight and were back at her place around 11 pm. All in all a great trip!

I feel very blessed that I was able to see two of my favorite former ZAP teammates, Jesse and Alissa, who coincidentally are the best man and maid of honor for Esther and I’s upcoming nuptials in September. Both are still running and I suspect both will be on the starting line with Esther and I when the Olympic Trials roll around in February 2016.

Running wise, I was taking it very easy both mentally and physically in California as my calf finished up its healing! I was nearly healed when I arrived in L.A. but running over 7 minute pace and trying to run 5 min pace are two completely different beasts. Once I returned to NJ I got in a moderate workout to test out my calf. I did a 3-2-1 minute fartlek with no set rest in the midst of a 13 mile run around Princeton, NJ. It went quite well and I did not feel my calf at all. The coming days will tell the real story as Pete and I try to see whether my body will be ready to go for Boston. We are not going to force things but simply see where my fitness and health go the next month.

Thanks for reading!

Here is my last week of training (3/15-3/21):

Sunday: PM: 12 miles (Pismo Beach)

Monday: AM: 8 miles (San Luis Obispo)

Tuesday: AM: 16 miles (Oakland)

Wednesday: AM: 8.5 miles

Thursday: OFF (travel to NJ)

Friday: AM: 10.5 miles (8×20 sec post run)

Saturday: AM: 4 miles   PM: 13 miles (3-2-1 fartlek x3 within run)

Total: 72 miles, 7 runs

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The wait begins!

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Last week was a whirlwind of emotions! Entering the week my calf was still giving me issues and the lingering soreness was improving but not at the rate that I hoped. This had me down in the dumps but I was determined to continue with all the rehab I could think of with the marathon so close!

Unfortunately, after my last moderate workout of 10×3 minutes on Wednesday I told Pete that my body just felt locked up and completely out of alignment. I wasn’t having any intense pain in the calf but I could tell my stride was very off. Despite this I was able to get in 15 miles for the workout but I was not running freely as I could tell I was protecting the calf.

After the workout, Pete immediately got on the phone with Dr. Josh Glass in Atlanta to see if I could get an appointment on very short notice. Dr. Glass owns Georgia Sports Chiropractic and is very well respected in the track and field community having worked with countless professional runners through the years. Thankfully he got me in late in the day on Wednesday and again Thursday morning before heading back to Greenville.

Dr. Glass found that my right SI joint (sacroiliac joint, hip area) was very locked up and that my left calf was taking the beating from this imbalance. After readjusting my hips and ankles during both sessions, Glass showed me some rehab stuff I could do to continue to improve this weak area. And before leaving town I was also able to get a massage from longtime ZAP friend and excellent therapist Robin Rogers. I’m very appreciative that both were so available and willing to see me.

In the subsequent days following treatment, I could feel my stride coming back to me slowly. Although my calf is still slightly sore I am pleased to report that the treatments from Glass and Rogers were very, very helpful and hopefully what I needed as I enter the last week of training before the LA Marathon. Fingers crossed!

My Dad and I on Saturday in downtown Greenville enjoying the great weather.

My Dad and I on Saturday in downtown Greenville enjoying the great weather.

Lastly, my parents were able to make the trip from Charleston to spend the weekend with me in Greenville. I don’t get to see them very often so the Furman training camp is always a time when they try to come up for a few days. We wandered around downtown Greenville on Saturday and then went to hear my longtime friend and roommate Josh Windley’s father, Rev. Joseph Windley, preach on Sunday morning in Fountain Inn, SC. It was a great few days.

Here is my last week of training (3/1-3/7):

Sunday: AM: 14 miles (8×20 post run)  PM: 4 miles

Monday: AM: 10 miles

Tuesday: AM: 9.5 miles (6×200)  PM: 5 miles

Wednesday: AM: 15 miles (10×3 min workout)  PM: travel to ATL

Thursday: AM: 6 miles   PM: 6 miles

Friday: AM: 9 miles  PM: 4 miles

Saturday: AM: 10.5 miles

Total: 93 miles, 11 runs

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Hay nearly in the barn

Since arriving in Greenville, SC I have been dealing with a very tight and sore calf. I felt it seize up during my last workout in Tallahassee, FL and have been trying to get it loosened up ever since then. It steadily improved with each passing day but I spent several easy days limping along the Swamp Rabbit Trail in Greenville. Luckily, I have been able to see Brad McKay at Performance Therapy (http://performance-therapy.com/)for some much needed ART work so by the time Thursday rolled around I was ready for my last marathon specific long run.

Also, I figured out that the treadmill was way more friendly to my sore calf than pavement so Pete and I decided to do the long run on it just to be safe. Oddly enough, it snowed about 6 inches the night before the long run so I would have been on the treadmill anyway had my calf been 100%. It ended up being a great run and I felt very little soreness during the harder pieces. In all, I ran 24 miles total with 2×5 miles tempo and 8×800 mixed in. The only downside was that the treadmill I used only went to 12.0 mph, or 5:00 per mile, so we had to get creative with the 800’s and alter the incline a bit. Here are the specifics of the session:

-5-6 mile warm up easy

-5 mile tempo at 1% grade with 3×2 min at 2% grade, 3×2 min at 3% grade within piece, pace started at 5:28 down to 5:10 by the end

-3 min easy jog

-5 mile tempo at 1% grade with 5×2 min at 2% grade within piece, pace started at 5:16 down to 5:05 by the end

-1 mile easy jog

-8×800 with 90 seconds jog between each, 5:00 pace at 2.5% (coverts to around 4:50ish pace depending on what chart you refer to)

-2-3 mile cool down

As you can see Pete designed the opening tempo sections with some rolling hills built in at 2-3% grade. The 800’s were meant to be faster than 5:00 pace effort so we upped the incline to make it more realistic. Overall, I felt very strong and was ecstatic I was able to get in the session.

Since this session I have still been feeling some lingering pain in my calf and have continued to get worked on as much as possible. I have my last real workout before LA next week (10×3 min within 16 mile run) and hope that my calf is able to withstand it before really backing off the mileage and tapering.

Please send positive thoughts towards my ailing calf as I near the race. I feel very fit and am excited to accomplish what I could not at Twin Cities in October, health permitting. Thanks for reading!

Here is my last week of training (2/22-2/28):

Sunday: AM: 13 miles  PM: 5 miles

Monday: AM: 11 miles

Tuesday: AM: 13 miles  PM: 5 miles treadmill

Wednesday: AM: 13 miles

Thursday: AM: 24 miles treadmill (2×5 miles, 8×800 long run)

Friday: AM: 8 miles

Saturday: AM: 10 miles   PM: 7 miles treadmill

Total: 109 miles, 10 runs

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