Tag Archives: coach

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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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

Image  Image 

Image    

 

 

 

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

Training Update from Week of 4/21

Here’s a training update from this past week. Frederick Half Marathon is this coming Sunday…

 

 

Monday 50 minutes easy on turf fields (last 10 minutes barefoot) 4 miles on trails at Irvine Nature Center (Setting up course for Tree Hugger 5k)
Tuesday Valley Centre

-10 minute warm-up

– 20 x 200 meters (:32-33) with :35-:40/100 meter recovery (last one in 28)

– 10 minute cool-down

short weights/stability session
Wednesday 40 minutes on turf fields at 6:00–>5:45/mile (last 10 minutes barefoot) 45 minutes on roads at 6:00–>5:45/mile
Thursday 50 minutes easy on treadmill
Friday none -10 minute warm-up

– 4 laps at (9:17–4:44/4:33)

– 2 laps recovery (5:11)

– 4 laps at (9:14–4:38/4:36)

– 2 laps recovery (5:04)

– 10k at   (32:17——->16:18–>4:42/4:40/4:39/2:17  15:59–>4:35/4:34/4:36/2:14)

– 2 laps recovery (5:10)

– 4 laps at (9:08–4:33/4:35)

– 2 laps recovery (5:06)

– 4 laps at (9:04–4:34/4:30)

– 1 lap recovery at 2:30

– 1 lap hard at 2:08

– 1 lap hard at 2:28

– 1 lap hard at 2:08

– 6 minute cool-down

Saturday none 4 miles running around at Irvine Nature Center setting up for the Tree Hugger 5k
Sunday Helped out at the Tree Hugger 5k!!! 65 minutes total with 8 x :12 hill sprints (behind Sam’s Club)

Training Week of 4/14

Here’s my training from last week…nothing crazy, but definitely progressing nicely. The GW Parkway 10 miler made me more sore than I expected. In the long run it is going to be good as I am going to heal and be stronger than before…

 

 

Monday 40 minutes spinning on bike (legs sore!) none
Tuesday 55 minutes running (last 10 minutes barefoot) stability/core routine
Wednesday 50 minutes easy on treadmill 40 minutes easy pushing boys in stroller with Amanda
Thursday none 45 minutes easy on turf fields
Friday Golf Course Road Hill Circuits

-15:00 warm-up

– 8 x Hill Circuits with 4:00 recovery jog in 2:35/2:35/2:31/2:29/2:26/2:24/2:23/2:21 (Circuit consists of :20 hard running in between Skipping/Bounding/Butt Kicks/finishing with last 250+ meters hard up hill and ending with 10 x squat jumps)

none
Saturday none 1:50 minutes total on roads/trails/turf (all over the place…threw in 2 x mile at 5:45 in the middle of the first hour…rest at 6:10-20…then from 1:20-1:45 I did 8 x 1 lap hard/1 lap moderate around the turf (:57-1:15) (comes out to 4:45-50/mile and 6:10-15/mile)
Sunday 52 minutes easy on turf fields (last 12 minutes barefoot) none

Remember the Tree Hugger 5k is on Sunday at Irvine Nature Center…come on out. Great course/cause! Stick around afterwards for Springfest.