Tag Archives: berdan

CSE Baltimore Marathon is Saturday!

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I know I haven’t really been good at updating lately (will be better), but on Saturday I will be running my 7th CSE Baltimore Marathon! I am looking forward to the race and the great weather! Good luck to everyone running hope to see a number of you out there!

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Running to Raise Money for Maryland Zoo at Baltimore 10 Miler

My next race is going to be the Baltimore 10 Miler on June 4th. I will be running to raise money for the Maryland Zoo! I am super excited to be raising money for the zoo as my family have been members for years! CareFirst (the new Title Sponsor) will donate $2.00 for every runner who I finish ahead of at the 10 miler to the Zoo. So….the more people that sign up the more possible money that can be raised for the Maryland Zoo! You can use the following promo code to take $10.00 off or your entry: B10ZOO.

I look forward to seeing a number of you at the race on June 4th!

Long Overdue Post Baltimore/Hip Surgery Update

I know it has been a long time since I posted, but I am going to start posting again on a more regular basis. For those of you have not been following me, I had the honor of winning the Baltimore Marathon for the second time back on October 17th 2015. It was a great experience and once again the support of the city of Baltimore was amazing. Corrigan Sports continues to do a superb job of organizing running events in the Baltimore area. Other events include the Baltimore 10 Miler and the Frederick Running Festival. I would like to thank Jami Gobao and her Under Armour team not only for their support, but providing me with the most bad ass running gear for training and racing. If you have not tried any of the new Under Armour running shoes you are definitely missing out. I would also like to thank Custom Collagen and Dominic Sessa. I have been using Custom Collagen Hydrolyzed Gelatin ever since injuring my hip leading up to the 2014 Baltimore Marathon. Not only has it helped with my overall well-being it allowed my hip to reach a point that I was able to train and race after doctors told me it would not happen without surgery. It has also helped my recovery from the arthroscopic hip surgery I had back in November (more about the surgery below). Leading up to the 2015 Baltimore Marathon I tweaked my hip again by stepping in a hole while running on a grass field with high grass. Over the past 4 years I would get my hip to a point that I could train/race, but all it took was one slip on mud/ice or stepping into a hole to bring back the pain in my hip. Unfortunately this past fall it happened again a little over one month before the race. With the Baltimore Marathon being so close taking time off was not an option. I ended up changing my entire training program to one where I would do one big workout (high volume/high intensity) once every 4 days. The three days in between would consist of two days off and one day of 20-30 minutes of running. By the fourth day my hip was recovered enough to put in another long/hard effort. In addition to the training changes I was able to see Dominic Sessa a few times in the weeks leading up to the race. The body work he did was amazing. I have never met someone with as much knowledge of the human body and how the different parts interact than Dominic Sessa.

Post marathon I spoke with Medstar Doctor Kenneth Tepper who I had seen in 2013 (along with Doctor Matthew Sedgley) after dropping out of the marathon halfway with left hip/leg pain. First he told me he could not believe I was able to run a marathon with what he had seen in the MRI I had done on my hip 1 year ago. Then he told me when I was ready to take care of my hip once and for all that I should let him know. I had another MRI completed and he performed arthroscopic surgery on my left hip on November 23rd. Initially Dr. Tepper had thought it would just be a simple repair of a torn labrum, but after going in he decided that the head of my femur needed to be shaved down as well. Shaving the head of the femur made it more symmetrical and would hopefully keep the injury from ever occurring again. While repairing the torn labrum he also had to re-attach it with some plastic screws and sutures.

I did not run a step for almost 16 weeks, but was able to ride the stationary bike after around 8 weeks. I am happy to say that I am back to running again and expect to be back to 100% in the next few months. I am still not 100%, but have been able to get in some solid mileage and workouts over the past couple of months.

I am going to do another post about this later, but my next race is going to be the Baltimore 10 Miler on June 4th. I have done the race 3 times before and thoroughly enjoyed my experience each time. If you would like to do the race you can get a $10.00 discount if you use this code B10ZOO !!! It will also be televised live on WMAR ABC2!

Articles from Baltimore Marathon 2015

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 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

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

none

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

none

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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