I have joined Ruben Sanca's team at Lowellrunning.com. I have been doing a little online coaching and this will enable me to handle more athletes and to a full spectrum of plans from ready made to the full service online coaching I currently do as well as everything in between. Additionally Ruben has built up a whole system that from my end makes the work a lot easier and quicker, hence why I'll be able to handle more people, but also adds a lot of features and functionality for athletes. There is a news letter, a private facebook group, youtube page etc.. This is the sort of thing I have wanted to put together myself but never had the time or expertise to do.
For me I'm really excited for this because I have really enjoyed this kind of coaching in the past and I have enjoyed the little bit I have been able to do on my own the last couple years but I haven't wanted to go back to doing it with some of the other groups I worked for mostly because I couldn't handle the volume that they need from a coach. There are some great set ups for the full time athlete but for a fulltime teacher not so much. If you are interested in personal coaching, by me or any of the other coaches, you can go to the link below. I haven't created any of the pre-made schedules yet but I plan to steadily build up a library of those over the next year. I would like to create a series of summer schedules of all levels of high school and college athletes. Additionally I want to do schedules that are tied to all of the training systems that I discuss on here, Canova, Vigil, Aussie styles for many different race distances and levels. So if that sort of thing interests you keep checking in.
Wednesday, August 22, 2018
Sunday, August 19, 2018
Training Blog August 13 to 19, 2018
Another week another small step in the right direction. I tried a tiny bit of tempo work this week and that went very well and didn't leave me nearly as sore as my micro track workout last week so that was a nice surprise. My cross training continues to improve and I'm actually back to doing my normal lifts, squats, front squats, deadlifts and the some other basics mixed in with some wieght. I did 6x6 of dead lifts going from 135 up to 185lbs. I did 6x6 with the back squats going from 85 up to 135lbs. So light but not just the bar or no wieght anymore. Still walking a lot!
Monday PT- adding a lot of jumping stuff, broad jumps and even some side to side jumping.
Tuesday 1 mile jog warm up, just under 7mins, then 12x100m on the track with 100m walk recoveries. Locked in on the 17's for these. felt pretty good. Also saw Anna befor this and did some lifting and core work.
Wednesday 20 minute run on the rail trail with no walk breaks. Covered 3.1 miles. This was also my first time doing some running on back to back days. I could feel my hip was quite fatiqued after 15mins and it was a bit of a struggle to hold form and what not but it was good given that it was kinda a double whammy of increases.
Thursday heavy cross training day in terms of exercises from PT and Anna. Couple long walks.
Friday at the track. 1 mile warm up, just under 7mins, 1 mile tempo run 5:20- very even 80, 2:40, 4:00. 1 mile cool down just under 7:00. I cut the walk after this one short because a thunder and lighting storm started. So only about a half mile instead of a mile and a half like normal. The pace for this is just what I would like my threshold workouts to start out at when I start doing a bit of training at the start of October. I felt pretty confident it would be ok just because generally I am very efficent down to that pace. Even at times when a 5:00 feels very hard to run I am generally able to run a lot of 5:20's in a row. This felt controlled but a bit uncomfortable as I haven't done anything up tempo longer than 200m. My hr only got up to 145 but it didn't feel that easy. Not a time trial or anything but not walking either.
Saturday Another heavy cross training day. I'm recovering better and am able to mix in a lot more of my exercises without getting super sore or being too fatiqued the next day.
Sunday 24 minutes with no breaks on the rail trail. 3.8 miles. This actually felt great. Hip wasn't as fatigued as on the 20minute run on Wednesday and I think the tempo mile helped my body realize its fitness a bit and the effort felt greatly reduced. Just a nice little run. Yes I think I can actually call this a run!
Summary a nice step in the right direction. I have a long way to go and the hip is very weak but I actually feel like I'm doing some exercise now in both my running and cross training. I also finished up my first four week cycle of general strength and will start a new routine next week which will be an increase over the pedistal routine I have been doing which is on the light end. The two big tests for the coming week are that I'm moving to a two day on, one day off routine and that I'm going to retry the 6x200m. I'm hopeful that both will be ok. I hope you are running more than me!! Have a great week!
Monday PT- adding a lot of jumping stuff, broad jumps and even some side to side jumping.
Tuesday 1 mile jog warm up, just under 7mins, then 12x100m on the track with 100m walk recoveries. Locked in on the 17's for these. felt pretty good. Also saw Anna befor this and did some lifting and core work.
Wednesday 20 minute run on the rail trail with no walk breaks. Covered 3.1 miles. This was also my first time doing some running on back to back days. I could feel my hip was quite fatiqued after 15mins and it was a bit of a struggle to hold form and what not but it was good given that it was kinda a double whammy of increases.
Thursday heavy cross training day in terms of exercises from PT and Anna. Couple long walks.
Friday at the track. 1 mile warm up, just under 7mins, 1 mile tempo run 5:20- very even 80, 2:40, 4:00. 1 mile cool down just under 7:00. I cut the walk after this one short because a thunder and lighting storm started. So only about a half mile instead of a mile and a half like normal. The pace for this is just what I would like my threshold workouts to start out at when I start doing a bit of training at the start of October. I felt pretty confident it would be ok just because generally I am very efficent down to that pace. Even at times when a 5:00 feels very hard to run I am generally able to run a lot of 5:20's in a row. This felt controlled but a bit uncomfortable as I haven't done anything up tempo longer than 200m. My hr only got up to 145 but it didn't feel that easy. Not a time trial or anything but not walking either.
Saturday Another heavy cross training day. I'm recovering better and am able to mix in a lot more of my exercises without getting super sore or being too fatiqued the next day.
Sunday 24 minutes with no breaks on the rail trail. 3.8 miles. This actually felt great. Hip wasn't as fatigued as on the 20minute run on Wednesday and I think the tempo mile helped my body realize its fitness a bit and the effort felt greatly reduced. Just a nice little run. Yes I think I can actually call this a run!
Summary a nice step in the right direction. I have a long way to go and the hip is very weak but I actually feel like I'm doing some exercise now in both my running and cross training. I also finished up my first four week cycle of general strength and will start a new routine next week which will be an increase over the pedistal routine I have been doing which is on the light end. The two big tests for the coming week are that I'm moving to a two day on, one day off routine and that I'm going to retry the 6x200m. I'm hopeful that both will be ok. I hope you are running more than me!! Have a great week!
Sunday, August 12, 2018
Training August 6 to 12, 2018
Another small step forward this week. The leg really feels the same to me which is to say, lightly sore and pretty weak. The thing is objectively I can see that I am doing a lot more. More PT, more core work, more running. So I know I'm getting stronger but I think I was expecting it to make a big jump in strength and that hasn't happened. Instead I seem to be inching along almost inperceptably. I had a complete nothing day on Tuesday per advise of the PT as I had been getting pretty sore/tired. It worked really nicely. I also didn't do a 2nd walk on Sunday. Other than that I kept to 8 to 10 miles of walking per day and doing about 3 miles of walking around each "run."
Monday 800m jog warm up, 12x100m strides with 100m walk recoveries. Pretty much in the 17's and 16's. I dropped one 15.5 and it felt a bit tough on the hip. I also had PT today.
Tuesday had a ton of fun hanging out at the New England Prep Cross Country Camp at Northfield Mount Hermon. I go out pretty much every year and I really enjoy it. I mean who doesn't love cross country camp!
Wednesday 2x12mins on the track with 1min walk recovery. Went a little over 4 miles which tells you I was moving pretty good. In fact I felt amazing after my day of doing nothing.
Thursday cross training day.
Friday 800m jog warm up, 6x200m on track with 1min standing rest. Felt strong and easy running but felt super winded in the first 20 seconds after each rep. Hip was more tired than I would have liked after this but I'm not scheduled to try this again for almost 2 weeks so that isn't too concerning. went 36, 35, 35, 34,34,34. More aiming for 36 so not much pace sense.
Saturday cross training day and dancing at a wedding.
Sunday on Chelmsford rail trail. 15:11 jogging 1min walk then 7mins jogging. I was very happy with the first 15mins as I was still a bit sore from the 200s. I was fatigued during the last 3mins of the 7 min stretch but that was too be expected.
Hope you had a great week and that the running gods are treating you well!
Monday 800m jog warm up, 12x100m strides with 100m walk recoveries. Pretty much in the 17's and 16's. I dropped one 15.5 and it felt a bit tough on the hip. I also had PT today.
Tuesday had a ton of fun hanging out at the New England Prep Cross Country Camp at Northfield Mount Hermon. I go out pretty much every year and I really enjoy it. I mean who doesn't love cross country camp!
Wednesday 2x12mins on the track with 1min walk recovery. Went a little over 4 miles which tells you I was moving pretty good. In fact I felt amazing after my day of doing nothing.
Thursday cross training day.
Friday 800m jog warm up, 6x200m on track with 1min standing rest. Felt strong and easy running but felt super winded in the first 20 seconds after each rep. Hip was more tired than I would have liked after this but I'm not scheduled to try this again for almost 2 weeks so that isn't too concerning. went 36, 35, 35, 34,34,34. More aiming for 36 so not much pace sense.
Saturday cross training day and dancing at a wedding.
Sunday on Chelmsford rail trail. 15:11 jogging 1min walk then 7mins jogging. I was very happy with the first 15mins as I was still a bit sore from the 200s. I was fatigued during the last 3mins of the 7 min stretch but that was too be expected.
Hope you had a great week and that the running gods are treating you well!
Monday, August 6, 2018
Training Blog July 30 to August 5, 2018
A few steps more in the right direction. Making a lot of progress with PT exercises but am pretty sore and certainly don't feel like I can increase any more quickly without having some trouble. Walking 8 to 10 miles a day. Before and after every run I do 1.5 miles walking, which mean those days I cover about 7 miles in addition to the 5 mile morning walk I do.
Monday Physical Therapy
Tuesday 600m jog 200m walk then 10x100m with 100m walks in 19, 18, 17, 17, 17, then all 16's.
Wednesday no run but did a ton of PT exercises.
Thursday 2x8mins then 1x9mins with 1min walk breaks. I was actually going for 8mins on all of them I just sort of spaced out on the last one so it must have been going ok. Did this on the rail trail which was nice to get off the track.
Friday no running
Saturday 2x10mins on the rail trail with 1min walk break. got a bit too quick on the 2nd rep but settled it down when I noticed on the watch that I was about to run a 5:40 mile.
Sunday no running.
Step by step inch by inch. It is slow but I'm making progress.
Monday Physical Therapy
Tuesday 600m jog 200m walk then 10x100m with 100m walks in 19, 18, 17, 17, 17, then all 16's.
Wednesday no run but did a ton of PT exercises.
Thursday 2x8mins then 1x9mins with 1min walk breaks. I was actually going for 8mins on all of them I just sort of spaced out on the last one so it must have been going ok. Did this on the rail trail which was nice to get off the track.
Friday no running
Saturday 2x10mins on the rail trail with 1min walk break. got a bit too quick on the 2nd rep but settled it down when I noticed on the watch that I was about to run a 5:40 mile.
Sunday no running.
Step by step inch by inch. It is slow but I'm making progress.
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