Tag Archives: half marathon

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

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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 4/7: Great Week of Training and a Solid Race

Great week of training and a solid race…. This past week I upped my mileage and intensity more than it has been in a long time. I ended up getting in two shorter workouts and a 10 mile race at the George Washington Parkway Classic 10 miler. @runpacers put on a great event. It is definitley something I will be back for in the future!

It was a great weekend for the whole family as well. We stayed in Alexandria Saturday afternoon/night and spent the whole day on Sunday visiting the National Mall, specifically the Natural History Museum and the Air and Space Museum. I’ve posted some pictures below….

 

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George Washington Parkway 10 Miler on Sunday

I’m getting excited for the GW Parkway 10 miler on Sunday! I have not raced since my failed attempt at the Shamrock Marathon. I had been sick with what was later found out to be a sinus infection. After over 7 weeks of being sick I was given antibiotics and felt better within 3 days. The 10 day course or antibiotics was completed last Saturday and ever since that day I have been feeling better each day. 

I really have no clue what to expect as this past Monday was the first workout I actually felt “okay” on since Shamrock. The workout consisted of: 4 x 800 at 2:15-17…4 x 400 at 64-65…2 x 200 in 30/29 (all with 2:00 recovery jog). It felt good to run faster as most of my workouts in the previous several months has been long and at half marathon-marathon pace. 

I want to go out there and run smart, give a good effort and be competitive. As of right now it looks like it’s already going to be in the 60s at race time. That is much warmer than I or anyone else is used to…it will definitely affect how the race is run. 

I ran this race back in 2009 and absolutely loved the course. I’m looking forward to being out there again! 

After the race, me, Amanda, and the boys are spending the day in the Alexandria/DC area. I’m not exactly sure what we are doing yet, but we are excited to be spending such a beautiful day there as a family. It sounds like the cherry blossoms are in full bloom as well! 

Pictures and report coming after the race. 

 

What Can You Get Done in 40 Minutes?

I’ve become pretty creative when it comes to fitting in harder workouts in shorter periods of time. Today I had only 40 minutes to change, get my workout in and get a really quick shower. The workout went great and consisted of the following:

-5:00 Warm-Up

-2 miles at 5:15-10/mile

-1:00 jog recovery

-2 x 200 in 31/30 with 1:00 jog recovery

-2 miles at 5:08-4:58/mile

-1:00 jog recovery

-2 x 200 in 30/29 with 1:00 jog recovery

-5:00 Cool-Down

What similar workout stores do you have? I would love to hear them. I am always looking for creative ways to get in a short, but meaningful workout.

Training Week of 3/31

I had what I would call a “solid” week of training last week. It was not incredible, but I did get in 2 quality workouts. I was happy to finish my course of antibiotics on Saturday as I feel they were definitely affecting my training….I noticed a huge difference in the workout I was able to complete today.

This Sunday I am going to run the George Washington Parkway Classic 10 Miler. I have done this race once before and really enjoyed the course. It is very scenic and it’s a great place to test my current fitness. I am not expecting anything really incredible on Sunday with the way things have gone the past few weeks, but I am excited to compete and see where I need to progress my training from here…

I have also decided on a late spring marathon! I will make a post dedicated to that later in the week.

Monday

50 minutes easy on turf

none

Tuesday

Valley Centre (flat pavement)

– 15 minute warm-up

– 20 x 200 meters in :34 with :35-:40 recovery jog/walk (100 meters)

– 10 minute cool-down

short weight/stability session

Wednesday

50 minutes on turf fields

45 minutes easy on turf fields (last 10:00 barefoot)

Thursday

50 minutes easy on turf (last 10:00 barefoot)

none

Friday

Golf Course Road

– 15 minutes warm-up

– 2 x Hill Circuit (2:41/2:36) (:20 running…:15 skipping…:20 running…:15 bounding…:20 running…:15 butt kicks…Running Hard to top of hill…10 x Squat Jumps)

– 10 minutes moderate-hard on golf course

– 2 x Hill Circuit (2:33/2:27)

– 5:00 hard (2:00 recovery)

– 5:00 hard (2:00 recovery)

-2 x :30 HARD on road (1:00 recovery)

– 10 minute cool-down

short weight/stability session

Saturday

85 minutes easy on trails

none

Sunday

50 minutes easy on golf course

none

 

Training Week of 2/17–3 weeks until Shamrock Marathon

Another week down and only 3 weeks until the Shamrock Marathon. This week I only got in one marathon specific workout…..a 35k long run on Monday. I had intended to go 40k, but decided to do 35k and push the last 5k to get my body running 5:10/mile when tired. The run beat me up more than I expected and I ended up taking it pretty easy the rest of the week. Today (Tuesday) I have a 5 x 5k workout scheduled, but once again it is snowing….I sure hope it stops and clears by this afternoon!!!

Monday

none

~25 miles total (Valley Centre 715)

-10 minute warm-up

-35k in (1:58:09–5:25/mile average) 17:12-17:02-17:05-17:05-16:55-16:46-15:57

– 15 minute cool-down

(planned on doing 40k, but felt I needed to run 5:10 pace at the end to get used to running at race pace…(could have slowed back down to 17:00/5k and finished out a marathon in 2:22-23)

Tuesday

35 minute jog on treadmill (sore…)

none

Wednesday

50 minute jog on treadmill

none

Thursday

35 minutes on parking lot (due to snow)

35 minutes on hill roads

Friday

45 minutes on turf fields

55 minutes on turf fields with 25 x diagonals with 1:00 recovery

Saturday

none

90 minutes on treadmill with last 60 minutes at 6:00/mile

Sunday

60 minutes easy on turf

60 minutes easy on turf