Sunday Night Live Weekend Update

Another long layoff from the blog – not for lack of interest, just worked the whole week from home and that usually means stuffing a 12 hour day into a 3 hour sack.  That being said, however, I have managed to run every day since the last post, and feel that while I certainly wouldn’t consider myself a favorite for Saturday’s race I think that I will at least be able to “represent”….

Think it’s been about a week since the last post.  In the last 8 days I have gotten a bunch of miles in the pool (3 x 60 mins), 2 sets of intervals on the track (1000’s and 400’s) and one in the pool, one road run, and a cross-country workout with the team.  The workouts have been respectable but not earth shattering, and the mileage has been, well, mileage.  I would definitely put myself in the “above average” category if you consider the entire 40+ male gene pool, but not quite sure if I am back into the class of competitive runner that I was 2 months ago.

Not to delve into everything that has happened this past week, but the workouts were something I wish I had been able to do earlier and give me something to build on instead of “cram” sessions used to try to figure out how in/out of shape I am.  Last Sunday I hit the high school track for a 1000’s workout – ended up going 5×1000 in around 3:10’s, then a mile in 5:20.  Good threshold workout – not a whole lot of turnover but faster than anything I’d done in quite some time.  Got in the pool for intervals on Friday, 8×3:00 as hard as I could go.  Harder to quantify than a land interval workout, felt great getting out of the pool.  Last interval session this afternoon – 4×400 with 90 seconds rest.  All 4 right at about 65 seconds, which in an ideal world would be race pace.  Felt pretty smooth to start, was struggling by the end.  Not quite the workout I got in this time last year, but I am a year older so I guess I can’t complain….

Achilles continues to be very tight.  The time spent in the pool is pain free, but running on land is almost “uncomfortable”.  The good news is that running at pace is no worse than just getting in mileage, so I’m not really worried about racing on it, but it is definitely keeping me in the water instead of an indoor/outdoor mix.  Similar to last year I will be towing the line with figurative wrinkled skin – water miles will have constituted a vast majority of my race prep.  It worked out just fine in 2010, hopefully I can once again pull a rabbit out of the hat on 5th Avenue.

Plan B - magic


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 5th Avenue Mile, Aquatic Fitness, Competitive Races, Cross Country Running, Interval Training, Marathon Training, Running, Track Sprints, Training for Runs, Water Running and tagged , , , , , , . Bookmark the permalink.

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