Baltimore Marathon

The Baltimore Marathon is on Saturday! I apologize for not posting in a while, but I have been extremely busy with my new job as the head cross country coach at Stevenson University. Training had been going extremely well up until about 3 weeks ago when my left hip/glute area started bothering me. As with a number of my other injuries it was something minimal that turned out to be much more. In the past it it happened after slipping on ice or mud. This time it happened by stepping in a hole while running in a field with high grass. I am not sure of the exact mechanism of the injury, but I feel like it is a strain to my rectus femoris origin up by my hip/groin area and/or my psoas. I feel like something is contracted in defense and won’t let go…not sure if that makes sense. Anyway it causes a misalignment of my pelvis and a number of issues come up.

With all of that being said I am still running the marathon on Saturday. It was never a thought of mine not to do the race. It is such a great event with such wonderful people. I have been able to get some strong NSAIDs and with the help of them and some adrenaline/endorphins I feel like I will be ready to go for the race.

Also, here is an interview done by Kate Amara from WBAL:

I am looking forward to seeing everyone at the race!


Training from Week of 9/1

With the exception of Monday’s workout this week was a down week. I am finally starting to feel fit and am excited to see the consistent high miles pay off later this fall. I posted this already, but I am excited to be running the Baltimore Marathon again on October 18th. Before that I will run the Race for our Kids and the Woodrow Wilson Bridge Half Marathon.


Monday 16 miles total on Hilly Roads

11 miles at 5:45–>5:20 in middle

8 miles total

6 x 1:00 hills (Lochinvar) with 2:00 recovery

2 x :30 HARD on grass fields

Tuesday 8 miles total with team

(Ran 2 x 1.5 miles and 1 mile at 6:00/mile with athletes during their workout)

Jay Johnson: Cannonball Routine
Wednesday 7 miles easy with team Jay Johnson: Grant Green Routine
Thursday 6 miles at Under Armour Brand House Harbor Easy (UA Run Club…come run at 6:30 am!) 9 miles total

3 sets of 1 mile/3 x :12 hill sprints (2:00 between everything) Mile Splits of 5:02/4:47/4:46 (Rolling pavement)

Friday 9 miles easy on flat grass fields (65 minutes) none
Saturday 8 miles total at McDaniel Green Terror Challenge XC

-5k XC with top guys 5:52/11:52/19:20

-3k XC HARD 1st in 9:44

(Extremely Hot Today!)

(Super excited that the women won both the individual and team title in the 3k!! #gostangs )

General Strength
Sunday 13 miles easy at Soldiers Delight General Strength

Update: Counting Miles Again….

Most of you know that I had stopped counting weekly mileage. It was too easy to get caught up in the totals and when thre are plenty of times where something comes up and I can not get something in…due to a ton of outside responsibilities. I still believe this may be the right way to go as it is easy to get caught up in weekly totals, but I know people like to see weekly totals.

Anyway…I am going to count again now, but realize I am not in control of missing a day or a second run at any time.

With that being said my last 3 weeks have been:


Next week will be a lower week volume wise, but it will still have two solid workouts (one of which is a Renato Canova Special Block)

Workouts over those past 3 weeks were:

Week 1:

-90 mins moderate (hilly roads)
-12 x 3:00/1:00 easy (1/2 marathon to 15k effort)
-50 minute hard tempo (hilly roads)

Week 2:

-24 x 200 @ :33-:34 with :40 recovery
– 3 x 8:30 hill circuit with :45 running hard alternated with skipping/bounding/high knee-butt kicks/5 x squat jumps

Week 3:

-50 minute hard/hilly tempo (hilly roads)
– 5 x 5:00 HARD (hilly roads) /3:00 recovery

I promise to post some more specific workouts/training in the future. I need to do a better job of keeping track.

Training from 8/4-8/10 (in Bald Head Island)

Here is my training from last week. Nothing too crazy. I kept my runs/workouts to less than 1 hour a day, but added more intensity.




Dirt Road (Bald Head Island…rolling—>flat)

- 10 minute warm-up

- 6 x 5:00 w/3:00 recovery

- 5:00 cool-down




52 minutes pushing Colin in stroller while Amanda and Evan rode bikes


Dirt Road (Flat–>rolling)

- 5 minute warm-up

- 40 minute tempo

- 3:00 recovery

- 4 x :30 HARD with 2:00 recovery

- 5 minute cool-down



45 minutes with Evan riding his bike



Dirt Road (flat—>rolling)

- 7 minue warm-up

- 16 x 1:10 hard/1:50 easy

- 6 minute cool-down

30 minutes pushing Colin in stroller while Amanda and Evan rode bikes



25 minutes with Evan riding his bike (several surges of 1:00-1:30)




Training Update…plus exciting news

Here’s a training update from the past 2 weeks. I know I need to do a better job of keeping it updated and I will as it is getting closer and closer to all of the fall marathons… I am looking at focusing on at least one fall marathon, but possibly two. I will know for sure in the next couple of weeks.

Also, I am looking at posting an exciting new announcement some time over the next week… Keep on training and feel free to ask any questions you may have about anything…


1:45 easy at Soldiers Delight…pushed up some hills the last 15 minutes

Jay Johnson–Grant Green Routine


60 minutes easy on grass fields

35 minutes total with 8 x :18 striders

Jay Johnson Core X Routine


Jemicy Field

-25 minute warm-up

-10 x 1 lap hard (1:13–>1:12)/1 lap easy (2:00)

- Jay Johnson–SV Leg Circuit

- 14 minute cool-down

Jay Johnson–Grant Green Routine


62 minutes easy on grass fields

50 minutes easy on grass fields


1:32 easy at Soldiers Delight…  


GFS Athletic Fields

- 22 minute warm-up

- 8 x 5:00 moderate–>hard with 2:00 recovery

- 10 minute cool-down

-Jay Johnson SV Leg Circuit



55 minutes easy on grass  




1:52 easy at Soldiers Delight

58 minutes easy on roads/grass fields






Jemicy Field (Grass)

- 25 minute warm-up

- 22 x :30 Hard/:40 easy

- 15 minute cool-down


92 minutes on rolling roads

51 minutes on roads/grass fields


1:52 at Soldiers Delight

Tried out the new Under Armour Speedform XC Trail shoes…they worked great on the technical trails.




OFF (packed and had to get ready for vacation at Bald Head Island!!!)


OFF (Driving to Bald Head Island)

32 minutes total on dirt road on Bald Head Island with several variations every ~2:00 of :30-1:30

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.


-          53 minutes on roads/sidewalks


-          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


-          1:22 on hilly roads/sidewalks


-          55 minutes easy on grass


-          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!)


       – OFF (Traveling back from Pocomoke City, MD)


-          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)


-          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


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





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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!