Three Day Weekendend

Three days since last time here, hopefully nobody was waiting on the edge of their seat to see whether or not I am going to vent about the race and the one other competitor that was entered along with me.  It’s all good.  I hope he enjoyed the race, guessing he won….

What seems like ages ago, I took Saturday off.  I’ve blogged before about blustery days and how they totally demoralize me.  Well I hadn’t seen anything until Saturday rolled around.  Not only were the high 60 deg temps long gone, but Saturday brought a wind storm that dwarfed what I usually groan about.  I used to think 15 mph winds were bad – these were steady 30mph, gusts to almost 50.  With a race the next day and the pool not available, it was either head outside and risk getting killed by a flying trash can, or raise the white flag.  I went with option B.

By the time we all got home from a dinner out Saturday night, the Sunday race ‘cons’ column was starting to dominate the ‘pros’.  The drive was going to require a departure before 6am for the whole family, our night out went later than expected, and I had a feeling that the meet was not going to be anything to write home about.  The race had turned into a 3200m according to the race director, which did nothing for me except give me a chance to run 16 hard laps – something I could certainly do at home at a decent more civilized hour.  Made a command decision and pulled the plug.  Haven’t heard if my guess about the meet was on target or not, will have to make a couple calls and get the details on how it went.  All I really gave up was a chance to put spikes on one more time before Albuquerque, and a guaranteed lifetime PR in the 3200 meters, since I’m sure unless I pull some sort of 21 Jump Street gig and go back to high school it will never be offered again.  Have no regrets…

Did use Sunday to get in a workout which will serve me much better in the long run than the race ever would have.  Went out to the high school Sunday evening and got in a long set of 400’s.  Same workout I did back on Christmas Day – 10×400 w/ 800m jog in 4:00 in between.  This is the workout that with a 1.5 warmup and cooldown gets you 10 miles total, and the active portion of the event is roughly 7.0 miles at what worked out as 6:30 pace.  A little bit of everything – speed, strength, mileage, and lots of counting practice.

In December was hitting these in mostly high 65’s to low 67’s, with a couple quicker ones thrown in.  This time I was targeting 65 seconds, hoping to come in lower but was really just looking for some solid consistency.  All in all not bad – without boring anyone with the details, they were all pretty smooth – never really tied up,  got in a pretty good groove around #6 and finished the workout strong.  Legs tight on the last couple – temps a little chilly (probably around 35) – was careful not to do anything stupid.  By the end the jog in between was getting more painful than the actual intervals – the thought crossed my mind a couple times to just get the rest over with after a 400m instead of taking it the full 800m.  Guessing that would have turned the workout into a dumpster fire pretty quick so I avoided the urge to play hero and just stuck with the script.  Here’s the minutia on the workout…

#1 66.52, #2 65.22, #3 65.08, #4 63.56, #5 65.54, #6 64.83, #7 64.00, #8 63.96, #9 64.91, #10 62.12.  Took all the pressure off myself by messing up the first one, after that pretty consistent.  Happy with the results, all three workouts this week have been pretty solid.  Guess that is a good sign….

Monday morning means spin, so I dragged my butt over to LA Fitness and sweated out my Sunday evening adult beverages.  A quick dose of strength before heading back home and back to the rack since George and Abe were kind enough to give the kids a day off of school.  After a little additional sleep, which was much needed, I eventually made my way over to the HydroWorx center for the second part of the two-a-day workout.  Pool perfect for the “day after” workout – some soreness from the track still lingered a bit so I just put in 45 good minutes at pace and then massaged everything thoroughly with the hose afterwards.  Walking around the rest of the day felt pretty good, so hopefully I can get in some soft-surface miles tomorrow then formulate a plan to get 2 sets of intervals in this week either on the track or in the pool.

Albuquerque in less than two weeks.  Work every night this week, but home during the days so I should be able to get in my runs all week.  Don’t know what the schedule will be next week leading up to nationals, will have to wait until this Wednesday to see – have my fingers crossed that I won’t be scheduled with trips that will rush my travel there or back.  Hopefully my scheduler is one of my 7 faithful readers and she hooks me up with some easy flying – pretty please????

About Nick Berra

I am a 45 year old masters runner from Central Pennsylvania. I have been participating primarily in track events since turning 40 in 2009. This season has produced marks that I have not run in several years, I believe primarily due to starting a strength and flexibility program here at Elite Athletic Performance - I've felt stronger and faster than I have in a long time. That, coupled with lots of underwater running, has kept me healthy and fit - at this age those are things I no longer take for granted... I run USATF events with a team out of Philadelphia, the Greater Philadelphia Track Club. They are a great group who have played a big part in making the sport enjoyable for me again. I also run local races for HydroWorx Track Club, supported by HydroWorx here in Harrisburg PA. Their underwater treadmills and training center has proved to be a crucial part of my training, rehabilitation, and recovery programs. I set personal records in the 800m (1:56.06) in 2010 and in the 1500m (4:02:63) and mile (4:23.48) in 2011. Despite the fact that I am not getting any younger, I nearly PR'ed recently and set the M45 indoor world record in the 800 meters at the New Balance Armory in New York City. I ran 1:56.10, besting the 9 year old record by less than a second. I feel like there are still more big things to come... I am married and have two daughters. I am an assistant XC coach at my alma mater, Cumberland Valley High School here in Mechanicsburg PA. I am also a 1991 graduate of the US Naval Academy, currently working as a pilot for FedEx after serving 10 years on active duty flying in the Navy. Beat Army! Beat Army!
This entry was posted in Aquatic Fitness, Competitive Races, Deep Tissue Massage, Hydrotherapy, HydroWorx Exercise Pool, Indoor Nationals, Interval Training, Running, Tempo Run, Track Sprints, Training for Runs, Underwater Treadmill, Water Running and tagged , , , , , , , . Bookmark the permalink.

5 Responses to Three Day Weekendend

  1. kevinfforde says:

    I figured your work schedule this week put the kybosh on Thursday at The Armory for either the 3,000m or 1,500m.

    • Nick Berra says:

      My Thursday Night career is on indefinite hold until I can figure out a way to justify the 10 hours and $ it takes to get there, run, and return – been their twice, both races have been AFU. FedEx made this decision easy though…

  2. kevinfforde says:

    Shame…but nice to see a “21 Jump Street”reference in your blog….it’s only us “old farts”who knows what that means!!!!

  3. kevinfforde says:

    Thanks,8.59.99 would be just fine but at the risk of being rounded up to 9.00.00 I’ll try to get somewhere in the mid 50s

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