Archive | July, 2013

Recovery Day – Leave Tomorrow!!!! So today was a relaxed recovery run on the CRS 5 Mile loop.  Started the run at 6:00am and it was already hot here.  The run felt nice and easy.  It was actually tough to keep the pace easy as I have been thinking about the trip and of course the race.   Tomorrow […]

Last Long Run – 12 Miles with 4 Tempo Miles

So today was my last long run before heading to Israel. Coach Marino had me run a 12 mile run today with 4 miles at tempo. It rained cats and dogs last night so the canal was muddy and flooded in a few spots making the footing not optimal. Once again Hunter Smith and Jeff […]

8 Mile Run with the Young Guns

GarminConnect Data Really getting close now. This is the last weekend before I fly over to Israel. Today Coach Marino had me run 8 miles. I had two young runners join me. Hunter Smith, who I coached at Council Rock South as a high school runner and who now runs at at Dickinson, and Jeff […]

An Early Morning Relaxed 11 Miles – Getting Close Now Today Coach Marino had me run a 80 minute run.  He had worked on my hamstring yesterday and today it felt much better.  I felt a little something but I think that was just soreness from the graston technique he perform on my hamstring.  I had to get the run in early today so […]

70 Minute Run – Hammy still a bit sore

So tonight I had a 70 minute run in some decent heat,  86F and humid.   The right hammy is still not 100%.  I am “aware” of it but it is not altering my stride or causing me any pain.  That said I was thinking about it each step so I am clearly not where […]

A Scare but Back on Track!

So Sunday was to be my last long run 18 miles.  I ran hard and in brutal heat Thursday, Friday and Saturday.    I felt good going into Sunday and thought I had hydrated properly.  I had been taking electrolyte pills with plenty of water and that morning  had filled water bottles with water  with […]

Another Hot One! 10 Miles with 6 x 2min @ 6min/mi Pace..

  The heat wave continues!  This is good for my training for the Maccabiah Half Marathon.  I started earlier but on the canal it was already hot and humid.  Again, I have been working hard to hydrate properly.  Today’s workout was 10 miles with 6 x 2 min at 6 min/mile pace.  Due to the […]

Heat Acclimation Run!

  For today’s run Coach Johnny had on the schedule an 8 mile run.  I ran this at lunch to take advantage of the 90F heat.  I have been making sure that I am hydrating and using electrolyte supplements as well.  This seems to be working.  Also being the middle of the day I made […]

Revolutionary Run – A Final Test in Brutal Conditions So the plan had my final pre Maccabiah race as the Rev Run which is a 10K in Washington’s Crossing.  I chose this race even though I hate it.  It is not well organized and the race is run by the local business association not a running club or racing organization and it shows. […]

An Easier Start to the Week with July 4th 10K in View

So the beginning of this week was a bit easier. The goal here is back off just a touch to hopefully race well on July 4th as my last tune up before the Maccabiah Games. After the race on the 4th I will ram back up for a short bit before I begin to sharpen […]