To The Beach!

I haven’t hit the pavement since Saturday’s race.  I woke up Sunday morning feeling pretty good, but knew it was going to be a pretty busy day so I jumped on the treadmill before mass for an hour to ensure I got in a little bit of work.  The legs felt ok, but I didn’t think an hour on the roads would feel so good on Monday and beyond.  Sunday afternoon I had the opportunity to take my dad up to the pool for the first time to get in some rehab on his newly replaced knee.  I am hoping that this will become a fairly regular thing for him – if the HydroWorx pool is great for aqua-training, it is even better for aqua-therapy.  It has been 6-weeks since his surgery, and I think the session went well – 20 minutes, spent mostly getting used to the treadmill and jets.  He definitely could feel the difference between his mandated walking on land and the work done in the pool, especially his ability to get more knee lift and extension due to the water’s buoyant properties.  I’m looking forward to having a new training partner up there…

After he got done I got in a quick 20 minute Tabata session – wasn’t planning on running, but once I got wet showing him the ropes I figured I could sneak in a little extra workout. Wham bam, better than nothing.

I went long in the pool on Monday, 60 minutes at a decent pace.  Had hoped to get to the track on Tuesday, but a dose of miserable weather thwarted my plan.  Got back in the pool for the three-peat and got in a bunch of interval work.  With no time constraints for once I was able to get in 80 minutes total.  20 min warmup, 3 sets of Tabata bounding, then 10×1:00, 3×3:00.  Pretty much kept the pool on max-blast and did every workout I could think of until I couldn’t keep up anymore.  45 mins of intervals, then 15 minute cool down.  Crawled to the truck without much guilt about missing the land intervals.

Back to Memphis Wednesday night for a semi-annual simulator session, the aviation equivalent of getting teeth pulled.  As I write this I have finally finished, and am already dreading that I only have 179 days until I have to do it again.  Didn’t get to work out today, but managed another hour on the elliptical last night in the hotel.

Tomorrow kicks off our week at the Outer Banks, and the plan is miles, miles, and more miles.  Friday-Friday leaves 6 quality days down there, plan is to get 50 miles.  My legs should be fresh from the time spent on the machine and in the pool, so hopefully I can have a productive week in between the waves and the happy hours.  We are sharing a big beach house with our “Track Friends”, so I am counting on some of the old high school gang (now collegiate runners and beyond) to partner up with this old man out on the roads of the OBX.  I’m looking forward to the down time, know the kids are anxious to cut loose.   The goal is to be ready to roll when I get back, and I don’t mean from the overweight standpoint (which is not beyond the realm of possibility – beach treats are verrrry tempting) – the beach isn’t exactly the place to try to develop discipline, but hopefully I can at least hang in there and return in better shape than when I left….


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, Hydrotherapy, HydroWorx Exercise Pool, Running, Training for Runs, Uncategorized, Water Running and tagged , , , , , , , . Bookmark the permalink.

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