I have joined Ruben Sanca's team at Lowellrunning.com.  I have been doing a little online coaching and this will enable me to handle more athletes and to a full spectrum of plans from ready made to the full service online coaching I currently do as well as everything in between.  Additionally Ruben has built up a whole system that from my end makes the work a lot easier and quicker, hence why I'll be able to handle more people, but also adds a lot of features and functionality for athletes.  There is a news letter, a private facebook group, youtube page etc..    ..read more

 Another week another small step in the right direction.  I tried a tiny bit of tempo work this week and that went very well and didn't leave me nearly as sore as my micro track workout last week so that was a nice surprise.  My cross training continues to improve and I'm actually back to doing my normal lifts, squats, front squats, deadlifts and the some other basics mixed in with some wieght.  I did 6x6 of dead lifts going from 135 up to 185lbs.  I did 6x6 with the back squats going from 85 up to 135lbs.   So light but not just the bar or no wieght anymore ..read more

 Another small step forward this week.  The leg really feels the same to me which is to say, lightly sore and pretty weak.  The thing is objectively I can see that I am doing a lot more.  More PT, more core work, more running.  So I know I'm getting stronger but I think I was expecting it to make a big jump in strength and that hasn't happened.   Instead I seem to be inching along almost inperceptably.  I had a complete nothing day on Tuesday per advise of the PT as I had been getting pretty sore/tired.  It worked really nicely.  I also didn't ..read more

 A few steps more in the right direction.  Making a lot of progress with PT exercises but am pretty sore and certainly don't feel like I can increase any more quickly without having some trouble.  Walking 8 to 10 miles a day. Before and after every run I do 1.5 miles walking, which mean those days I cover about 7 miles in addition to the 5 mile morning walk I do. Monday Physical Therapy Tuesday 600m jog 200m walk then 10x100m with 100m walks in 19, 18, 17, 17, 17, then all 16's. Wednesday no run but did a ton of PT exercises. Thursday 2x8mins then 1x9mins with 1min walk brea ..read more

  Still moving in the right direction.  Mostly I'm very happy with how my cross training and rehab exercises are going.  I'm getting stronger and addressing some of my weak spots.  Ankles are doing much better and that makes running in a way that is easy on the hip much more natural and easy.  I'm not sure where my weight is but I'm going to try to weigh in on Monday as I have an appointment with the surgeon and if they don't weigh me there I think my PT has a scale at her office and I'm seeing her Monday as well.    Also this week I upped the walking to 4 t ..read more

  Another moderate step forward this week.  Seeing big gains in what I am able and allowed to do in the PT exercises.  Still very mild bits of running but it feels smoother and more natural.  I can still tell I'm not ready for real "runs" and that sort of thing but it is really nice to be getting in a bit of it and seeing some progress.  I'm still walking 5 to 7 miles a day and trying to be as generally active as I can be.  Which translates into my garmin telling me I'm getting 16k to 22K steps and burning 4000 to 5500 calories most days. I didn't get on a scale t ..read more

 I thought I would take some time to get very specific about how Canova's marathon training varies from the traditional American system.  The best example of that system for the marathon to my mind is Advanced Marathoning by Pete Pfitzinger and Scott Douglas.  This book to my mind represents the american marathon training system done about as well as it can be done.  To be clear I think that the best individual group/system from the USA for the marathon was that of Bill Squires in the late 70's and early 80's but sadly his system is not what has inspired the training of mos ..read more

  Finally doing a little bit of running.  It feels ok but I'm very weak.  I certainly don't feel like I could be pushing the hip all that much more than I am.  Still I am getting stronger everday and week over week the difference is quite shocking.  I mowed the lawn for the second time this week and it felt normal.  When I did it ten days ago it was super challenging and super NOT normal.    I'm still walking 4 to 6 miles a day in one or two walks. I am getting on the eliptigo most days and being generally active.  The wieght it starting to come do ..read more

  A couple weeks ago quite independent of each other two runners with podcasts contacted me about helping them get ready for fall marathons.  First Shaun Dixon of Lets Get Running, https://www.letsgetrunning.co.uk/podcast, who is getting ready for the the Frankfurt marathon and wanting to run under 2:20.  Then a couple days later Gregg Lemos-Stein of the Cloud259 podcast, https://cloud259.com/, reached out looking to unsurprisingly try to break 3 hours at the Berlin marathon.   This was both a bit funny, I haven't done a podcast in a couple of years and I'm not d ..read more

  On Saturday I was able to go out and try to jog for the first time.  I did 4x30 seconds with 1min walk recoveries. I have to keep it very flat and avoid any poor footing so I went to the track.  The first rep felt a little rough particularly in the glute max, I had surgery on the glute med. so that was ok.  On the following reps I settled into a more natural stride and did a better job of having a bit of a natural lean forward and the glute felt totally fine.  I did have some very noticable tightness in the I.T. band but overall I was very happy.   I expected t ..read more