Keeping The Ball Rolling

I feared the worst after the hard day on Sunday, but didn’t feel too bad on Monday.  Sore for sure, but I didn’t feel as bad as I did after the national meet.  I took 3 days off after Lisle, partly because I was sore as heck and partly because since I was on the road my only options would have been Wally World ellipticals or parking lot running.  The rest did me good.  This time around as I said I felt a little better post-race, and I also had the pool at my disposal to get right back on the horse.  I jumped in for a recovery run on Monday, an easy hour followed by a great massage.

The very cunning “delayed-onset” soreness poked its ugly head on Tuesday – knew the pain-free aftermath was too good to be true.  Mostly in the form of tight calves, still not as bad as post-Lisle though so it didn’t change much running-wise.  The team was running an easy recovery run on the campus grass, so I just joined them.  Six miles, just enough effort to get the blood flowing.  It was good to run with the team, because they “can” run at a pace that is so slow that I would never be able to do that on my own.  It’s hard for them to talk about their teen-antics while they run if they get their heart rate up too much.  Do they think I can’t hear them?!?  I may be old, but I’m not that old.  My kids will have no chance of getting away with things when they get in high school, because by then I will have heard them all….

Feel pretty good by the timeWednesday rolled around, so I once again took advantage of the HydroWorx pool again to get in a little quality work.  I invited ex-CV runner and current Penn State club harrier and track podcaster (www.runnershighpodcast.no2minutewarning.com) Ryan Hogan to join me for some intervals in the pool.  He is a running nut, so I figured I would give him a “day in the life of Galen Rupp” run.  I got in the pool a couple of minutes before he arrived and knocked out two sets of Tabata bounding intervals to get in a little extra work, then after he arrived I let him warm up then we did alternating 1 minute intervals with 1 minute recovery (while the other guy ran).  Think we did about 18-20 of them, I finished it off with a 4:20 “mile” repeat before we cooled down and used the massage hose.  It’s always fun to show off the pool to runners who have only heard about it, and Ryan did a great job keeping up even though he was learning on the fly.  Hopefully he had a good time in the process….

To make it a “high volume” day, I ran a tempo run with the XC girls later that afternoon, probably getting in about 7-8 miles before all things were said and done.  Nothing too fast, but I was definitely feeling the almost 2.5 hours I had put on my legs by the end of the day.  I’ve been working all week so sleep has been a little hard to come by, so I ended up grabbing a much-needed nap before heading out to the airport that night.

Easy recovery today with the team – 45 minutes on the Appalachian Trail, very slow pace. Felt pretty good after yesterdays work – think I would have been feeling an interval workout had I done it on land, but after “getting after it” in the water I rarely have any post-workout soreness.  Not a bad week coming off a hard meet, and what makes it even better is that I don’t feel run down at all even though I’ve put in a pretty solid 4 days.  I’m planning on getting some decent “plain jane” miles tomorrow and Saturday, then probably take the day off on Sunday as we are having some folks over Saturday night for a bash that might “go late”.  We’ll call it a scheduled day off, but if history repeats itself Sunday may be a “recovery” day of a different sort….

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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 Competitive Races, Hydrotherapy, HydroWorx Exercise Pool, Interval Training, Running, Tempo Run, Track Sprints, Training for Runs, Uncategorized, Underwater Treadmill, Water Running and tagged , , , , , , . Bookmark the permalink.

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