Tag Archives: Maryland

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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Update

It has been a rough 5-6 weeks for me. If you read my post about the Shamrock marathon you would know that I had a couple different sicknesses leading up to the race. First I had the norovirus and 10 days after that I started to get a chest/sinus cold. I felt like the cold was almost gone the couple of days before the race, but it definitely was not out of my system as I was dehydrated and cramping before the halfway mark in the marathon. I woke up the following morning with my chest/sinus symptoms worse than ever. I kept trying to be patient and see if it would go away on it’s own with easy running, but it kept on sticking around. I ended up giving in and getting antibiotics last Friday and felt remarkably better within 48-72 hours. I guess the virus ended up turning into something bacterial….

I’ve also made some fairly big changes to my diet over the past 2.5 weeks. I have completely cut out sugar and processed carbohydrates. It was nowhere near as hard as I thought it was going to be. I did crave sugar (nothing different though…) over the first 7-10 days, but after 2.5 weeks I can say that I do not crave it at all anymore. I have also been limiting carbohydrates and eating a diet high in “good” fats. I will eat more or less carbohydrates depending on what I have scheduled for training/racing that day. I have been feeling remarkably well on this diet and really believe it is going to help me significantly when it comes to racing the marathon. 

Training has been rough with the sickness, but here is last weeks training:

 

 

Monday

50 minutes easy on turf

none

Tuesday

short weight/stability session

50 minutes total

– 12 x :30 hills behind Sams Club

Wednesday

none

80 minutes on roads/sidewalks (last 15:00 at 6:00/mile)

Thursday

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

none

Friday

Valley Centre (715 meter Loop)

-15 minute warm-up

-4 x 1 loop with 1:00 recovery at 2:12-13/lap (4:58-5:00/mile)

-6 x :12 hill sprints

-80 meters each uphill: bounding, butt kicks, skipping

-2 x :12 hill sprints

-80 meters each uphill: bounding, butt kicks, skipping

-2 x :12 hill sprints

-10 minute cool-down

short weight/stability session

Saturday

none

45 minutes on Hilly Roads

Sunday

none

90 minutes on treadmill 60 minutes at 6:00/mile and last 20:00 at 1.5-2.5% grade

 

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

Training Update (Week of 12/2)

Another week of training down….still slowly coming around. My hip is still not at 100% and now I’m having issues with my left lower hamstring, but I’m not worried too much. I’m hoping that my body just has to get used to this first month of hard training again….

 

Monday

60 minutes easy on treadmill

50 minutes easy on sidewalks

Tuesday

(Valley Centre Loop)

-20 minute warm-up

-12 x 1 lap with 1:00 recovery (all at 2:14-15(comes out to 5:02-:04/mile)

-10 minute cool-down

35 minutes easy on grass

Wednesday

none

40 minutes easy on turf

Thursday

40 minutes easy on turf

60 minutes easy

Friday

none

(Sams Club Hill/Valley Centre Loop)

-15 minute warm-up

-10 x :20 Hill Repeats with 1:00 recovery

– 2 laps Valley Centre in 2:15/2:12 (5:01/mile)

– 10 x :20 Hill Repeats with 1:00 recovery

– 15 minute cool-down

Saturday

110 minutes on HILLY roads…beat up from yesterday, but that is what I wanted.

None

Sunday

60 minutes easy on turf fields

None

Training Week of 11/25

A little late, but here is my training from last week. Slowly coming around… The good news is that I tend to get in shape pretty fast once I get back to normal workouts….

Monday

Golf Course Road

– 20 minute warm-up

– 16 x :30 HARD/:35-:40 easy

– 20 minute cool-down

45 minutes easy on turf

– body weight exercises/core

Tuesday

None

8:30 pm—70 minutes easy on treadmill

Wednesday

none

50 minutes easy on golf course

Thursday

5k XC Turkey Trot (BRUTAL!!!–3rd Place)

– 20 minute warm-up

– not sure how accurate the course was, but it was tough! Every time there was a steep downhill or technical section I got left in the dust and played catch up on the flats and uphills (Great strength workout…hope hip holds up)

– 20 minute cool-down

none

Friday

50 minutes easy on turf fields

50 minutes easy on golf course

Saturday

9 miles with the middle 5 at T. Rowe Price Loop in 5:54/5:47/5:48/5:43/5:40

None

Sunday

None

60 minutes total…~5 on golf course at 5:30-40 effort then 10 x :20 hills (Steepest section of Lochinvar) with 1:00 recovery (Ran the hills at around 90%…nothing crazy)

Frederick 1/2 Marathon Recap

Amanda and I woke up at 4:30 with the hope of leaving the house by 5:00. We ended up putting the boys in the car in their pajamas and were on our way by 5:15. Upon arriving in Frederick we waited in traffic for a few minutes before parking in a field (at 6:15) about a 1/4 mile from the Frederick Fairgrounds.

Here are some details from the rest of the morning.

–6:35: short warm-up of 8:00 with 1:00 moderate–>hard from 3:00-4:00

–6:45: quick change into racing flats and singlet

–6:50: jog to start with 2 x :15 hard striders on the way over

–7:00: race started

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(Standing on starting line..courtesy of Travis S. Pratt)

The race started and I immediately found myself in the lead. I was running at what I felt was a conservative/comfortable pace that I would be able to pick it up from as the race continued…the first mile was 5:09. I picked up the pace from there and ran just below or above 5:00/mile for the entire race (splits are posted below). I didn’t  look back much at all during the beginning part of the race, but I knew Tekele GebreluiI and Gurmessa Mergessa were both there the first 2-3 miles. I could see the shadows as well as hear the breathing and footsteps of two other runners. I knew it had to be them as I saw both of them on the starting line. There was a point after 3 miles where I was able to look back while making a turn and realized it was just me and GebreluiI. I ended up leading the race for the first 10 miles. GebreluiI would not take the lead even if I slowed down the pace. It was frustrating as there were long straightaways with a decent headwind and he would just stay right behind me. I was frustrated, but I guess it’s just racing…maybe he wasn’t able to come to the front and push/continue the pace and was “hanging on”…?, but if I slowed he wouldn’t lead!

A little after 10 miles I slowed down enough after grabbing some Gatorade from a water stop that GebreluiI actually went into the lead. I quickly realized that the pace was actually slowing down with him in the lead so I ran up along side of him and threw in a surge (on a nice long downhill) and pushed for about :45….but he was still there. He continued to stay in that same spot I had become so familiar with! I thought back to something my wife (Amanda) has mentioned to me in the past. She has said that maybe it would help to try to get “mad” later in the race and maybe it would give me that extra push/gear. This isn’t something that comes easy to me in races…I’m not saying I don’t get mad, ha! I’m saying that it’s something that does not come naturally to me during a race. I tried it. I thought about all the work I have done over the first 10 miles of the race and how it would feel if he ended up winning the race after everything I had done. I threw in a few more surges over the next 2 miles. Each surge was between :30-:45 seconds and they were pretty hard…I felt like I was running a fartlek workout and not a race. Fortunately I have done some workouts like this in training and I was able to recover fairly quickly after each surge. GebreluiI was still there! He dropped back a little bit during each surge, but would quickly get right back in that familiar place right behind me. This time it was different….his breathing was more vocal! A co-worker from school (Lisa) had told me about a steep hill at around 12.5 miles just before entering the stadium. She said that it was the biggest hill on the course. We made a couple turns just before 12.5 miles and then I saw the “hill”. It was definitely steep and it was not a fun place (12.5 miles) for a 200 meter hill to be located in a half marathon. I don’t remember what exactly went through my head, but I made the split decision to run up that hill like it was the last 200 meters of the race. I knew there was still 400 plus meters to go, but I went for it. I looked back after getting to the top of the hill when turning onto the horse track and realized he had finally dropped! I was hurting badly, but I was able to smile at the lead biker and say “he dropped!”. It was both exciting and relieving.

I have won races before, but this one was different. Not only did it feel good to win, but it felt relieving. I was relieved that I was able to pull it off after leading for basically the entire time and doing 100% of the work. I can’t tell you how many times negative thoughts came into my head over the last half of the race. I kept thinking about how I’m doing all of this work and it hurts so bad, yet it’s all going to come down to the end of the race! When I let him take the lead just after 10 miles I was really considering just cruising in and giving up, but I quickly snapped out of it and realized that since letting him lead the pace was actually slowing down. This was reassuring as it showed that he was hurting too! I don’t remember why I made that split decision to push up that last hill. In hindsight it was a great decision as Gebrelui couldn’t respond and thankfully I was able to cruise in the rest of the race on the horse track as I don’t know much I would have been able to kick if I had to do it all over again!

Splits:

5:09–5:04–4:55–4:54–4:48–4:55–5:01–5:07–4:55–5:05–5:07–5:02–4:43 (short)–:47

2–10:14 / 3–15:09 / 4–20:04 / 5–24:53 / 6–29:49 / 7–34:50 / 8–39:58 / 9–44:54 / 10–49:59 / 11–55:07 / 12–1:00:09 / 13–1:04:52 / 13.1–1:05:39

It was amazing having Amanda and the boys out there cheering for me on the course. I love the fact that they come out to support me! It was a wonderful course for spectating as they were able to see me at the start, 2.5 miles, 7 miles, and the finish.

The course profile was definitely deceiving. I actually went into the race thinking it wasn’t going to be hilly at all and I was wrong. There were not any monster hills (other than the one with 1/2 mile to go!), but it was rarely ever flat. Some of the hills (both up and down (4:48 5th mile)) were very long and gradual. When you group the hills with the large number of turns and the occasional headwinds on the course it actually makes it out to be a rather challenging course. Now, with that being said I actually loved the course. The constant ups/downs and turns reminded me of a cross-country course. I loved running up/down the hills and accelerating around the turns!

Corrigan Sports did a great job with the race and I would definitely recommend the race to others in the future.

Photos from the race:

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(Top 2 photos courtesy of Travis S. Pratt…Bottom 3 courtesy of Amanda Berdan)

Articles about the race:

Frederick News-Post  (note: I did not say I would run New York and Boston next year…I said I would run both of them eventually. As of right now my plans are to run the Baltimore Marathon in the Fall….and GebreluiI only lead for a total of maybe 2:00 the entire race)

Frederick News Radio (WFMD 930)

Pocono Marathon is in less than 2 weeks. I have said this several times before, but maybe I’m finally ready for that breakthough marathon!