Tag Archives: 10k

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:

http://www.wbaltv.com/sports/md-runner-looks-to-win-marathon-again/29107210

I am looking forward to seeing everyone at the race!

-Dave

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.

 

 

Monday

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

– 10 minute warm-up

– 6 x 5:00 w/3:00 recovery

– 5:00 cool-down

none

Tuesday

none

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

Wednesday

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

none

Thursday

45 minutes with Evan riding his bike

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Friday

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

Saturday

 

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

Sunday

none

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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!

 

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