I’ts Febawary!

Just a heads up for those of you who thought it might be April..

This fine piece of art has adorned my driveway for several days now.  I honestly can’t tell by the handwriting which daughter wrote it (1st grade or 6th grade), but the part of me that hopes I won’t have a 33-year-old child living in my basement in 20 years is praying (for obvious reasons) that it was the 7-year-old.  Gotta love “sounder outers”.  In any case, hopefully whoever threw down the gauntlet with this taunt of Mother Nature doesn’t jinx us – can’t even remember the last time I wore a hat or jacket.  Word is snow is coming tomorrow, so we might have to actually endure a day or two of winter – what a bummer.

Sunday:  6 mile local loop – easy

Monday: 9 miles on Stoney Creek trail – 7:10 pace

Tuesday: 5 mile tempo run, 30 mins recumbent bicycle

Stoney Creek Trail on warm and sunny Febawary afternoon

Three good runs in fabulous weather.  Sunday and Monday were recovery runs, which meant focusing on keeping easy pace.  60+ minutes on Monday out on the trail was particularly good – would have saved 20 minutes each way on the drive had I gone to the Appalachian Trail, but my ankle is still very “loose” and I think had I gone to the App Trail it would have only taken one root or rock to set me back where I was last Saturday.  Stoney Creek (as you can see) is pretty much a crushed stone road – very smooth and very “foot safe”.

Had planned on going to the track today (and breaking the streak), but the shadows started to appear as the wind started picking up and next thing I knew I had thrown in the towel.  To avoid another easy day, I stuck to something up-tempo.  5 miles, middle three all in around 5:35-5:40.  Start to finish in around 29:15, portions at pace were challenging but I felt strong throughout.  Cooled down for just a couple of minutes before having to launch the swim-team taxi service, so once over at the YMCA I got on the recumbent bike for 30 easy minutes to serve as a delayed recovery.

Have a reservation at HydroWorx tomorrow, since you are never to sore to perform in the water I don’t anticipate any residual stuff from todays run to hamper the workout.  I will probably do some shorter intervals similar to last week’s (400’s – a.k.a. 60 secs) session, then finish the week with some easy miles before Saturday’s 1200m leg.  Anyone ever run 1200?  I guess you could approach it in one of two ways – it’s either an 800m run at 80% pace, or a mile run at 120% pace.  GPTC ‘General Manager’ Chuck Shields has thrown out there that it should be in the neighborhood of my mile PR split (around 3:15-3:16?) – I hope I can do better than that but am not going to guarantee anything.  I guess the competition will give me a clue as to what I am supposed to be doing.  As Patton once said – “Lead, follow, or get the hell out of my way” – hopefully I will start out with option (b), ultimately hoping for option (a), but God help me if the leader hollers (c) at me from behind….


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 Competitive Races, Hydrotherapy, HydroWorx Exercise Pool, Interval Training, Tempo Run, Training for Runs, Uncategorized, YMCA and tagged , , , , , . Bookmark the permalink.

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