I’m Alive…Update on Life and Training

I’m alive! I apologize for the delay in updates. It has been a whirlwind since Vermont City with the end of the school year and then starting my new position at Stevenson University. I had not been training much either. I had a scare with my peroneals on my right side and then it switched over to my left. I still have some lingering pain on my left side, but it has been getting better day by day. The promising sign is that it is getting better each day even with me increasing training volume and intensity.

I am going to make a longer post in the near future about my new position at Stevenson University and my journey leading up to this point….

Below is my training from last week and the first part of this week. The two weeks before that were all over the place, but significant workouts included 6 x 1:30 uphill one day and 3 x hill circuits on another. Everything else was just easy running with my peroneal issues.

Monday:

-          53 minutes on roads/sidewalks

Tuesday:

-          55 minutes easy on roads/sidewalks

Wednesday: (Grass Athletic Field at Jemicy School)

-          20 minute warm-up

-          12 laps of athletic field alternating 1 lap hard with 1 lap moderate (hard lap was around 1:20 and moderate around 1:40…I do not know the distance)

-          15 minute cool-down

Thursday:

-          1:22 on hilly roads/sidewalks

Friday:

-          55 minutes easy on grass

Saturday:

-          20 minute warm-up

-          16 x :30 HARD (3k effort) with :35-:40 recovery on flat section of dirt road (last 2 were run HARD!)

Sunday:

       – OFF (Traveling back from Pocomoke City, MD)

Monday:

-          1:46 minutes at Soldier’s Delight (25 minutes there and back, but everything else on trails) (1 x :35 HARD over last 2 minutes)

Tuesday:

-          30 minute warm-up

-          6 x :12 Hills sprints with 3:00 jog in between

-          12 minute cool-down

Wednesday: (Grass Athletic Field at Jemicy School)

-          22 minute warm-up

-          8 x 3:00 moderateàhard with 1:00 recovery jog (going through each lap around 1:23-25)

-          5:00 jog

-          1 lap Hard in 1:05

-          15 minute cool-down

Thursday:

-          2:15 in Soldier’s Delight (pictures below) (2 x :20 HARD/UPHILL over last 5 minutes)

Friday:

Saturday:

Sunday:

 

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Vermont City Marathon

By now most of you know that my Vermont City Marathon experience did not go 100% as I expected it to go. I want to start by saying, it’s only a race…everyone has bad days….there are many more races to run in the future. A friend of mine (Mike Simonds) brought to my attention that it is okay to have “off” days and everyone has them. He also mentioned that another thing that has helped him keep things in perspective is thinking of people like Sarah Defren who lost her life at the Frederick Half Marathon. When you think of it like that it really is just a race and you should take some time to enjoy the fact that you are actually able to be out there doing it and working together with every single other person in the event. Another example, my wife’s grandmother (Nanny) has been sick over the past couple months and today, after my wife had been through the stress of hearing about me being in the medical tent and wondering if I was okay, she received a phone call from her father saying that it did not look good and she should come down to see her asap. Now, I’m in Vermont and my wife and kids went to go say goodbye to Nanny without me… It is also not normal for me to travel without my family and I miss them immensely! I love experiencing new places with them…

About the race:

After going out in 5:30 for the first mile I ran 5:11, 5:11, 5:07, 5:18 for the next four miles. My original goal was to run 5:17/mile and I definitely think that those early faster miles could have been a little “too” fast. I noticed I did not feel “right” as soon as 3 miles into the race. I’m not sure exactly what happened, but it was definitely a feeling of the pace not being right. In hindsight I should have probably gone out a little slower, but it sounds like the heat eventually got to everyone. By 10 miles I knew it was going to be a “long” day and I started to slow down significantly. I told myself that I was still going to finish the race as I had come all the way up to Burlington and did not want to let down the race organization, my family, and anyone else that was pulling for me. Unfortunately everything started to go downhill fairly quickly. 6:00/mile ended up being hard and eventually between 17 and 18 miles I almost blacked out twice. After the second time I almost blacked out I decided to try and continue running until I saw the next race official. When I eventually saw a race official I felt like very muscle in my body was cramping up….from my feet all the way up to my neck. I ended up sitting on the road with the help of the volunteer and they called for medics. I had expected a car or ATV to come and pick me up and take me to an “official” medic tent, but the local fire department paramedics ended up coming to get me. In hindsight I am glad they came as I was not doing well and had never felt that way before.

Now, of course I am trying to figure out what I did differently, why did it happen to me, how am I able to get in 20-30 miles in training and not have issues like this….. I can say that one main fact that stands out is in training I do not take any fuel. I complete almost every workout in a “fasted” state and only take in electrolytes and maybe some caffeine. I have to get over the fact of thinking that during the marathon I should take in carbohydrates and go crazy with carbo-loading in the days prior. I need to stick with what works. Sure I think it might be beneficial to take some carbs later in the race, but I need to stick with what works. In the future I am going to do that….and maybe carry a gel or two and use them late in the race when I actually feel like I need them…..

With all of that being said I do realize that it is just a race and that there will be many more opportunities to run races like Vermont City in the future. 

I also want to thank the organizers at Vermont City….Joe Connelly, Lyman Clark, Zeke Tucker, and all of the other wonderful volunteers for making it such a great experience for me. It is definitely a race that I would love to come back to in the future! I’m glad I had the opportunity to come up to Burlington and be part of such a great event!

 

Training Week of 5/12…1 Week Until Vermont City Marathon!

Less than 1 week to go until the Vermont City Marathon. Last week I was not really big “mileage” wise, but I was able to get in two short workouts on Monday and a solid Renato Canova style block on Friday. I had hoped to do a little bit more in the first workout of the block, but the heat/humidity took it’s toll on me. In hindsight I should have worked into the faster part gradually instead of jumping right down to 5:15-5:10/mile.

I have not mentioned much about this lately, but I did end up making some significant changes to my diet over the past 2+ months and I really think it’s going to pay off in the latter stages of the marathon on Sunday. 90% of my runs have been completed without ingesting any carbohydrates beforehand. I have also been limiting carbohydrates overall and have been eating a higher fat diet. I know that some people will think this is crazy, but my body has adapted well to it and I think I was more “fat adapted” than I thought prior to making the changes. I rarely ever ate anything before long workouts or long runs and never take anything during. Right now I have been more conscientious of what I am eating at other times of the day. I will make a longer more detailed post about the diet changes later. To keep it short it has been lower carb/higher fat, hardly any processed carbs, and hardly any sugar. I will continue limiting carbohydrates up until Thursday. At that point I will take in a higher percentage of carbohydrates to top off my glycogen stores before the race. I’m hoping this train low/race high strategy is going to pay off!

I have also started incorporating a sports drink called the Nth Degree. It is a drink that uses Palatinose as it’s carbohydrate source. It has an extremely low glycemic index and does not cause the insulin spikes that I seem to be sensitive to… I love the drink and have used it both before, during and after training with great results.

Yesterday I got in my last longer workout before the marathon. It consisted of 12 miles on rolling hills working from 6:30 to 6:00/mile and then running a 5k progression in 16:30. Nothing crazy, but I got in the time on my feet and worked down to faster than marathon pace on the 5k section.

Monday Valley Centre

-6 minute warm-up

-10k in 35:42

-6 minute cool-down

45 minutes total with 12 x :12 hill sprints (behind Sams Club)
Tuesday 50 minutes easy on turf fields (last 12 minutes barefoot) None
Wednesday none 50 minutes easy on turf fields
Thursday Valley Centre Loop

- 15 minute warm-up

- 10k in 34:27 (17:21/17:06)

- 5k in 16:02 (planned on doing 10k, but heat/humidity caught up with me

- 15 minute cool-down

(Repeating same workout later tonight…no carbohydrates in between the two)

(14 miles total)

Valley Centre Loop

- 20 minute warm-up

- 10k in 34:40 (17:32/17:08)

- 5 x 2 laps with 1:00 recovery (4:24-4:22-4:20-4:25-4:24) (4:57–>4:52/mile)

- 10 minute cool-down

(15 miles total)

(29 miles for the day)

Friday 25 minutes easy on indoor track 25 minutes easy on turf fields
Saturday 45 minutes on hilly roads none
Sunday None None

Yesterday’s Renato Canova Style Marathon Block Workout

Yesterday I completed my last “big” marathon workout. It was a Canova style marathon block….

These types of workouts consist of a long workout in both the A.M. and P.M. with no carbohydrates ingested in between. . They are a great opportunity to not only get in a large number of miles at marathon pace or faster, but the no carbohydrates in between helps you become more efficient at burning fat as a fuel and causes your body to store more glycogen when you refuel after the second workout. I ended up getting in 29 miles total between the two workouts…details of the workouts are posted below.

Details:

Both on Valley Centre Loop (715 meters flat) Pictures below!

Workout #1

- 15 minute warm-up

- 10k in 34:27 (17:21/17:06)

- 5k in 16:02 (planned on doing 10k, but heat/humidity caught up with me..was feeling dehydrated and the effort became way too hard. It was better to pull the plug with another workout on tap for later today)

- 15 minute cool-down

(14 miles total)

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Workout #2

- 20 minute warm-up

- 10k in 34:40 (17:32/17:08)

- 5 x 2 laps with 1:00 recovery (4:24-4:22-4:20-4:25-4:24) (4:57–>4:52/mile)

- 10 minute cool-down

(15 miles total)

Pictures of the 715 meter loop at Valley Centre. I started using this workout loop one winter to have an area to work out when it snowed as the sidewalks would never be plowed.

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Training from the week of 5/5

Good week of training under me….recoverd well from the Frederick Half Marathon and had an excellent marathon specific workout on Friday. Less than two weeks to go until the Vermont City Marathon!

 

 

Monday 50 minutes easy on treadmill none
Tuesday 42 minutes easy on turf (last 10:00 barefoot) 40 minutes easy (first 20 pushing kids in stroller…second 20 on grass fields)
Wednesday 50 minutes on turf fields with 6 x :15 striders over last 10:00 MASSAGE from Nic Ebright at nicebrightmassage.com  Helping me stay healthy and get to the Vermont City Marathon in one piece!
Thursday none none
Friday Valley Centre Loop

- 10 minute warm-up

- 3 x 2 loops with 1:00 recovery (4:23/4:22/4:21)  4:55–>4:53/mile

- 10k in 32:13 (16:10/16:03)

- (3:00 jog)

- 3 x 2 loops with 1:00 recovery

(4:19/4:19/4:18) 4:51–>4:50/mile

- 10k in 31:56 (16:03/15:53)

- 5 minute cool-down

none
Saturday none 40 minutes easy on turf (last 10:00 barefoot) Left hip/groin/glute/hip flexor off…
Sunday none 65 minutes total on roads/turf…worked from 7:00—>6:00/mile with last 10:00 barefoot

Training Summary for Week of 4/28

Great week of training. One longer workout, one shorter workout, one set of hill sprints, and a half marathon race. Definitely a dense week training wise. I was happy with every workout and the race. I’ve been feeling stronger every week and getting excited for the Vermont City Marathon in only 3 weeks. 

Today I got a chance to get in and see Nic Ebright for a massage. I have never consistently used massage as a recovery tool before and I really feel like seeing Nic is making a big difference. If you live in the Baltimore area you should definitely take some time to get in and see him. He is based out of Columbia, MD. 

The race was the Frederick Half Marathon and I ended up winning in 1:07. My splits were 5:11-4:55-4:54-5:05-5:54-5:00-5:11-5:05-5:10-5:12-5:18-5:19-5:05. I ended up really getting after it from 1-6 miles. I felt good and it ended up allowing me to break away around the 4-5 mile mark. I was able to really enjoy the atmosphere over the rest of the race. Corrigan Sports did a great job with the event (as they always do) and I will definitely be back in the future. Here are some pictures and articles about the race:

http://www.fredericknewspost.com/sports/david-berdan-wins-the-frederick-running-festival-half-marathon/article_9aa310cc-d0c7-5f8a-a75c-b706ec2e02e7.html

http://www.wfmd.com/articles/wfmd-local-news-119935/berdan-wins-2014-frederick-halfmarathon-12315676

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Monday

85 minutes total (first 55 minutes on rolling roads/sidewalks…rest on turf fields with last 15 minutes barefoot…4 x :15 striders over last 6 minutes)

None

Tuesday

none

Valley Centre

- 10 minute warm-up

- 24 x 1 lap with :45 recovery..all laps at 2:13-2:10 (last 10 all at 2:10 with last one in 2:05) (The 2:13-2:10 comes out to 5:00—>4:50/mile)

- 10 minute cool-down

Wednesday

55 minutes regeneration on treadmill (8:30–>7:30/mile)

none

Thursday

40 minutes total with 12 x :11-:12 all-out hill sprints with 2:00 recovery jog (Sams Club Hill)

short weight/stability session…not time to fit in another run

Friday

55 minutes total on turf fields 6:30 down to last 20 minutes at 5:30/mile with last 10:00 barefoot

none

Saturday

Fun Time helping out with the last lap event in Baltimore for Marathon Kids

30 minutes plus 5 x :15 striders

Sunday

Frederick Half Marathon 1:07

Splits: 5:11-4:55-4:54-5:05-5:54-5:00-5:11-5:05-5:10-5:12-5:18-5:19-5:05

Next Marathon…

I’m excited to announce that the next marathon I will be running will be: 

I have heard nothing but good things about the race! Every single person that I have talked to that has run the race before has said that it is a “must do”. These include, Tim Shuler (1997 Champion), Michael Wardian, Josh Sadlock, Mark Buschman and a ton of other people that had mentioned it online. I have never been to Burlington, but I am extremely excited to be a part of the marathon weekend!

Who else is running?