Good Friday Training

I put in a moderately hard training run this afternoon. 5.5 miles on my ‘A’ Route in 42 minutes flat. I was kind of surprised this morning that my shoulder was feeling better than it has in quite some time. I took a pretty hard fall on the trail yesterday and could’ve sworn I did some RC damage. Whatever happened, if I continue to feel better I’ll take it!

I’m planning on meeting my group for a weekend trail run in the morning, rain or shine. Its supposed to rain, but then again, that was the prediction for today and it turned out to be one of the nicest days of the spring so far.

Tuesday Afternoon Training Run

I’m actually getting pretty excited about running Broad Street in a few weeks. There’s always a lot of anticipation surrounding the event that you’ve prepared long and sweat hard for. However, this year vs. three years ago my training program has me in line to achieve my objective. I’m feeling lighter, stronger and faster while previous injuries seem to be kept in check as a result of regular preventive activities. I ran my 5.5 mile B-Route today at a moderate pace, comfortably 1.5 minutes faster than a couple weeks ago; 45:40. Now to plan out the final 3 weeks of training. I’ve been thinking of skipping any additional 10+ mile efforts in favor of adding additional frequency for a couple weeks. The long distance the only injuries I’ve really suffered in the past few months, bruises and blisters. We’ll see how it goes…Any suggestions?

Runner’s High, my A**

I’m still awaiting that first enlightening experience where endorphins rush through my body and make me feel lighter than air on a long run. Its been more than 3 years in limbo here. Yet, I still run. I run for a different reason. I feel that to a point the old saying “whatever doesn’t kill you makes you stronger” has some truth to it. You see, people have a tendency to do that which they find easiest or most comfortable most often. If you were to push outside your comfort zone, even once in a while, you’d become a more well-rounded person. So, I run because it hurts and it is my weak area. It’s not an injury-like hurt, but a psychological discomfort; the shortness of breath, the fatigue in your limbs, the pounding in your chest. To overcome that obstacle takes some mental fortitude; something that I’ve been longing for my entire life Today, I moved one step closer to achieving mental toughness. I built up my long run distance to 8 miles in 72 minutes. The Broad Street Run is less than 6 weeks away. Just two miles to go.

Sunday Afternoon Training Run

I went over to the Downingtown East HS Track for my training run today.

1/2 mile warm-up

400 meters in 1:20; Rested 1 minute; 15 Med Ball Slams; Rested 1 minute; Run 200 meters; Walk 200 meters; Repeat once; Recovery 4 minutes; Repeat entire cycle 2 more times.

TGIF Training Run

Today was a rough one.  I finally succumbed to the cold my kids both have had since the weekend.  Thankfully its just head congestion.  I pushed through a moderate training run regardless.

5.5 miles in 44:44 (I thought that was kind of cool!)  Its the little things that keep us up and up in life  

It’s just over 7 weeks until the Broad Street Run in Philly on May 3rd.  I can’t get side-tracked at this point.  I was supposed to do an interval run today, but I thought it’d be best to postpone it until tomorrow or Sunday.  Eight miles on Monday!

Have a great weekend!

Exercise Etc Bootcamp Minneapolis Wrap-Up

Thanks to everyone who attended our workshop this weekend in Minneapolis.  It was great to hear about your ideas and successes over the past year.  Keep up the great work!

I’ve got a couple workout to report. 

Saturday in the Hotel Gym:

1/2 mile warm-up

6 x 20 sec sprints at 10mph and 8% grade; 30 sec recovery

1 x 25 reps DB Chest Press (45lbs or 15RM)

6 x 10 sec sprints at 12 mph and 10% grade; 40 sec recovery

1 x 25 reps Prone DB Flys (8lbs or 18RM)

3 x 30 sec sprints at 10mph and 8% grade; 30 sec recovery

 

Monday’s Training Run: 7.5 miles in 66 minutes (55 degrees, sunny and very windy)

If you live in/around Downingtown, here’s my route…Its quite hilly, so be prepared.

http://www.usatf.org/routes/view.asp?rID=276850

Thursday Training Run

Just a Moderate Intensity/Distance Run today.  5.5 miles in 45:15. 

Massaged out the shoulder intensely last evening.  I must have caught something just right, b/c I freed up a considerable amount of mobility.  I’m getting a bit frustrated with the shoulder.  The injury, which occurred in mid-to-late June, was a strain to either my left latissimus dorsi insertion or triceps origin.  Whatever it was, the injury has manifested in supraspinatus impingement resulting from scapular diskinesis.  Its amazing how well soft tissue techniques can work.  The biggest obstacle is compliance and committment to recovery.  This is why most soft tissue injuries at the shoulder will persist for between 6 and 18 months.  I’m going to try to make a concerted effort to knock this out before the 1 year anniversary.  Stay tuned…