Tag Archives: frederick

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
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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? 

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)

Incredible Marathon Specific Workout Today

I’m finally feeling fit again! I had a great marathon specific workout today. I ran it on my flat parking lot loop at Valley Centre. The loop is 715 meters around so it makes it a little tough with figuring out the paces, but I have done enough workouts on that loop to know what the actual mile pace is per loop. I also know that 5k is just short of 7 laps.

Here are a few lap splits with actual per mile paces: 2:35/lap= 5:48/mile, 2:30/lap=5:37/mile, 2:20/lap=5:15/mile, 2:15/lap=5:05/mile, 2:08/lap=4:48/mile. I know this is confusing, but it puts an actual pace to times that may seem irrelevant.

Details:

-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

Combining the hard running along with the moderate recovery you get 30k worth of work at an average pace of 5:17/mile for a total time of 1:38:40.

Great workout and great confidence booster. This is really my first marathon specific workout in a long time and it was a big one!

 

Pocono Marathon is Sunday!

Sunday is the Pocono Marathon and I’m starting to get excited.

Today officially starts my “taper”. With that being said I did do a shorter long run on Saturday and a shorter version of a workout on Tuesday, but from a volume and frequency perspective it really starts today. Yesterday I ended up getting in 2 runs of 45 minutes and 30 minutes (with the double stroller). The next 3 days will be 40 minutes/35 minutes/30 minutes and will all be run on pavement. I will also throw in up to 4 x :15 striders over the last 5 minutes of each of the runs to get my legs turning over.

I have also started eating a higher percentage of carbohydrates (and fats) today and will continue through Saturday night. While some people can get away with throwing in some junk food for the extra carbs, I have found that my body is very sensitive to the spike in blood sugar that comes along with eating sweets. For this marathon I am trying something a little bit different. I am going to eat fairly normal (for myself) with a focus on a little bit more on the carbohydrate portions, but in between meals I am going to have a 20 oz water bottle with 2 scoops of Twin Labs Ultra Fuel. Ultra Fuel is a carbohydrate replacement drink with 100 calories and 25 grams of carbohydrates per scoop. This will add up to 3 (will see how 2 go down between breakfast/lunch and lunch/dinner) drinks of 200 calories and 50 grams of carbohydrates per drink.

The course is going to be challenging. Here is a copy of the profile. I’m going to have to be very patient and smart the first 15 miles. If you have ever run a longer race or done a workout with a number of downhills then you know what I’m talking about. Running too fast/hard downhill can leave you suffering over the rest of the race. There will be several challenging uphills as well….it’s going to be challenging. I’m looking forward to it!

 

Training Summary Week of 5/6

Another “solid” week of training complete. It took me longer than I expected to recover from the Frederick Half Marathon , but I guess that can be expected as I pushed my body pretty hard and really got after it on the downhills. I think this is a good thing as my body will be more ready for the pounding it will take this weekend at the Pocono Marathon.

Training Week of 5/6:

Sunday: am: 30 minutes easy with Amanda and pushing boys in double stroller / pm: 40 minutes pushing Evan in stroller while Colin napped.

Saturday: (14 miles total) T. Rowe Mile Loop–3 miles easy warm-up….5 miles at 6:00-5:54-5:50-5:48-5:44…3 miles at 5:14-5:13-5:12…3 miles easy cool-down (legs felt good, but did get tired earlier than expected…looking forward to an easy week next week to get my legs ready to go at Pocono.

Friday: 57 minutes on turf fields at Garrison Forest School / 30 minutes easy with Amanda and pushing boys in double stroller (legs felt much better today)

Thursday: 16 minute warm-up….6 x :12 all-out hill sprints with 2:00 jog recovery…2:00 jog over to Valley Centre Loop then 6 laps alternating 1 lap harder with 1 lap moderate (hard laps were around 5:00/mile and moderate were 5:24/mile)….2:00 jog back to hill then 6 x :12 all-out hill sprints with 2:00 jog recovery….2:00 jog back to loop then 6 more loops alternating 4:52–>48/mile with 5:24–>22/mile….15 minute cool-down / pm: 30 minutes easy with Amanda and pushing the boys in the double stroller  (legs felt better, but pretty wrecked by the end of the workout)

Wednesday: 50 minutes on turf fields at Garrison Forest School / pm: 30 minutes easy with Amanda and pushing the boys in the double stroller (legs still a little sore)

Tuesday: 50 minutes on turf fields at Garrison Forest School / pm: 30 minutes easy with Amanda and pushing the boys in the double stroller  (Legs sore)

Monday: 45 minutes in the rain on turf fields at Garrison Forest School (Amanda came down with the boys and ran 30:00 with me…the boys loved running around and playing in the rain!)/ 15 minutes of weights/core  (Legs sore)