Easy Does It

I'm thinking of having my mail forwarded to the cockpit....

I am back at work, finally have time to update this thing.  I think that my schedule has turned my house into a virtual “pit stop” lately – pull in, get the laundry done and re-stock the Clif Bar supply, then right back out into the race.  I swear once the cover gets taken off the pool and the temps start climbing I am approving my own 3 month vacation request…

Although it’s been a couple of days, nobody has missed much.  These seem to be the cruel dog days of April – teased every third day with a “shorts” day, only to have it sleet 36 hours later.  No more indoor meets under a cozy roof, but instead the early outdoor meets where you run in hats into 20kt headwinds.  Again, would be nice to live in Orlando or San Diego, but until everyone on earth gets a Hummer and idles it all day in order to globally warm central Pennsylvania up to their optimal temperatures we will forge on until the mercury gets up there to stay.

I am almost trying to start this season from scratch since the Albuquerque nationals meet.  I put in a couple of weeks of higher mileage while my schedule had me on the road a bunch, now I’m going to try to ease into a fairly aggressive workout routine as I hopefully start to get a little more time at home.  I do not realistically think that I could have stayed at the high(er) level of fitness I was targeting in late January and February throughout the entire summer.  My tentative outdoor schedule right now has the Drake Relays race in late April, then nothing really until June.  Once mid-June rolls around I have 6-weeks worth of major events lined up – these very well may be my last serious attempt at PR’s in a couple of events, so I am hoping to stay healthy and suck it up for one last “go”.  I don’t think that I am going to fall off the map next year or the year after, but I am not naive enough to think that my receding hairline is coincidence and not due to getting old(er).  You may get better in bridge as you age, but usually not track.  This all being said, I am hoping to use April to both build on what I am bringing forward from the indoor season, but also to recover a little bit and then begin to take it up a notch or three for my “all in” summer…

Looking back now, got in the HydroWorx pool on Friday for 55 minutes of straight distance.  Sped things up gradually as the time went by, but never to anything crazy.  Used the massage hose afterwards, all-in-all something easy on the legs but still good to have in the logbook.

Took Saturday off.  I ended up trading my trip which enabled me to now leave Sunday afternoon instead of before dawn.  With this change I moved my track workout back to Sunday morning.  I had hoped to get in 5 miles or so locally on Saturday, but it seemed like every time I turned around I was either driving a kid to practice or the movies or eating.  The day just kind of flew by and the next thing I knew it was dark.  No bid deal..

Got up early on Sunday, out to the track by 7am.  Still pretty cold out, think the truck said 39 degs as I was pulling in to the high school.  Normal wind, enough to stiffen the stadium flag but nothing you don’t get used to around here.  Planned on 5 x 600 with the normal 3:00 rest – usually do 6 reps, but today just wanted to get in 5 quality intervals.  Plenty of time to increase the number of intervals and then get the pace down…

Warmed up for 15 minutes, then drills and legs swings.  Plan was to start out at 1:45 (70 second 400 pace), then ease it down to the low 1:40’s.  Hit the first one right at 1:45.05, a minor miracle.  Cannot remember the last time I didn’t dork away #1, thought maybe this was a good sign.  Came through the 400m mark on #2 in 66 instead of 69-70, proving the first one was dumb luck.  Eased up a tiny bit, finished in 1:41.64.  #3 and #4 about the same (1:41.84/1:41.30), was beginning to feel the work on #4.  The last one always allows you to finish strong since you don’t need to save anything – had their been a #6 this day I could have been in trouble.  Hit the marks and tried to hold my form (have been working on this lately – think I’ve gone from atrocious to just plain old bad), finished in 1:42.97.  Not bad, but it’s too early to either get excited or fret about this sort of thing anyway.  I will try to be ready for Drake, but that is even too early to peak so I’m not going to tailor anything around that race.  It was good to be back out on the track, have not been out there enough…

Spent Sunday afternoon crammed into coach for 6 hours between Washington Dulles and San Francisco.  Then took the train over to Oakland (at 9pm) where I thought I was going to get jacked up waiting for the Hilton shuttle.  Definitely not in Enola anymore…

Monday was a sunny 70 here in California, got out and logged 9 steady miles along the little waterways (swamps) around the hotel and airport.  There is a paved trail so traffic was not an issue, and the path didn’t require a lot of doubling back or anything so it could have been way worse.  Oakland-Ft Worth-Denver tonight, then the reverse the following evening.  Haven’t been to Denver in a while, will get some altitude training in tomorrow.  Will be back and forth between the two all week, so the “break” I am waiting for will not be coming anytime soon.  Someday (the schedulers tell me)…..

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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, Deep Tissue Massage, Hydrotherapy, HydroWorx Exercise Pool, Interval Training, Running, Track Sprints, Training for Runs, Water Running and tagged , , , , , , , , . Bookmark the permalink.

One Response to Easy Does It

  1. Suzan says:

    next time you are in Denver give Josh a yell crackclimber76@yahoo.com
    he is 30 min away………

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