DOYOUTRI

ITS ON.

2009-11-13T14:24:00.003-05:00

Well I have decided that I am going to run the Philadelphia Marathon next Sunday. I got my bib Number 241. I did a race earlier this year and I was 242 found that kinda funny. Anyway the weather is looking good compared to this week. I have been out running but nothing to crazy. I am still a bit sore from NYC (knee and ankle) but that's to be expected. Hopefully next week I can taper a bit and be ready for Sunday. I know one thing that is important is hydration the forecast is calling for warm weather so that means it will require more fluid intake before and during the race.

I am feeling better health wise so that makes a huge difference because running a marathon sick is no fun. As for a goal. I am not setting one. I am just gonna run and see what happens. Enjoy the weekend and GO NOVA.

Whats next?

2009-11-07T20:24:00.002-05:00

Well I have taken a week off from running and it feels nice not to have to be training for anything. I am signed up for the Philly Marathon on Nov 22nd and I think I am going to run. I will keep everyone posted on my decision. As for my training log and race results I will update them this week. Enjoy the weekend.

NYC Marathon Wrap up

2009-11-03T10:04:00.002-05:00

Well another Marathon in the books. I ended up with a finishing time of 3:16:58 This was my slowest Marathon time ever but I finished and I had fun doing it. I ended up getting a stomach bug last Tues/Wed and that took most of my energy away from me. I was not eating right, Hydration was messed up and I was not feeling good the night before the race but I ran anyway. It was a battle and I wanted to run no matter what. For those who read this if you are sick the week before a race do not run. I have been in pain before when racing but this one hurt. Here is a wrap up of the weekend.

Got up to NJ Sat morning and went to my buddies place. We then headed over to the expo. I have been to many race expos but I was not that impressed by this one plus it was crazy crowded, hot and everything was picked over. We did not stay long and headed back to NJ.

Sunday morning (race day) got up and prepared to run this race. I was able to get dropped off at the start rather then take the bus. Once I got dropped off I had to wait online for almost 30 minutes to get into the starting area because they were checking all bags. This was a pain and needed to be done better since most of the people in line were foreigners and did not speak English. Once inside the race start area I got my stuff together and waited for the race. Once it was time they lined us up in corrals and then took us out on to the bridge but this was still messed up because they allowed a slower corral to go out first which cause chaos and people were running to try and get to the front. Eventually everything smoothed out and we got on the bridge and waited. Finally at 9:40 the race began and we were off. The first mile is all up hill over the Verrazano-Narrows Bridge then you run through Brooklyn. The one I did notice was the first 2 mile markers were off by about .1 of a mile then eventually it evened out but not sure what mile it did because I did not run the tangent I ended up running 26.47 miles.

Well back to the race. The first half was great i was on pace to run 2:55/2:56 but then things started to go south. Around mile 13 there is a bridge and this is were I saw my times begin to slow. Then around mile 15 when you cross the 59th bridge this was were I lost all my steam. After mile 15 things went down hill. I have run races where I have hit the wall and usually you can't even think straight but this was nothing like that. I was flat out of energy. I heard NYC is a tough race because the course can beat you up. Well know I know the course and know what to expect. I guess being sick the week before does not help. Overall i thought this was a good race and I would definitely run it again. The only thing I found hard was that there is no real space to warm up. The crowds were great but walking almost a mile at the end to get your stuff is not fun. Congrats to all those who ran. Maybe you see me at Philly in 3 weeks.

Time for some recovery and rest. GO PHILS

New York Road Runners Alert Notification

2009-11-01T16:23:00.001-05:00

Event: ING New York City Marathon 2009
Last Name: Danko
First Name: Michael

Below are the latest runner's results:
--------------------------------------
Location: 5 Kilometers
Time: 00:20:25.00
Pace/mile: 00:06:33.79
--------------------------------------
Location: 10 Kilometers
Time: 00:40:47.00
Pace/mile: 00:06:33.99
--------------------------------------
Location: 15 Kilometers
Time: 01:01:59.00
Pace/mile: 00:06:39.00
--------------------------------------
Location: 20 Kilometers
Time: 01:23:47.00
Pace/mile: 00:06:44.40
--------------------------------------
Location: Half-Marathon
Time: 01:28:50.00
Pace/mile: 00:06:46.84
--------------------------------------
Location: 25 Kilometers
Time: 01:46:23.00
Pace/mile: 00:06:50.99
--------------------------------------
Location: 30 Kilometers
Time: 02:08:51.00
Pace/mile: 00:06:54.73
--------------------------------------
Location: 35 Kilometers
Time: 02:33:39.00
Pace/mile: 00:07:03.84
--------------------------------------
Location: 40 Kilometers
Time: 03:02:11.00
Pace/mile: 00:07:19.86
--------------------------------------
Location: Finish
Time: 03:16:58.00
Pace/mile: 00:07:31.05
--------------------------------------
All times are unofficial. Times may vary in post race official results.

Please note: This e-mail was sent from the NYRR Automated E-mail
Notification System. Please do not reply.

If you no longer wish to receive notification alerts from New York Road
Runners, you can unsubscribe by visiting
http://athletealert.ingnycmarathon.org/Alerts.aspx?unsubscribe.

New York Road Runners Alert Notification

2009-11-01T10:45:00.000-05:00

Event: ING New York City Marathon 2009
Last Name: Danko
First Name: Michael

Please note: This e-mail was sent from the NYRR Automated E-mail
Notification System. Please do not reply.

If you no longer wish to receive notification alerts from New York Road
Runners, you can unsubscribe by visiting
http://athletealert.ingnycmarathon.org/Alerts.aspx?unsubscribe.

New York Road Runners Alert Notification

2009-11-01T10:23:00.001-05:00

Event: ING New York City Marathon 2009
Last Name: Danko
First Name: Michael

Please note: This e-mail was sent from the NYRR Automated E-mail
Notification System. Please do not reply.

If you no longer wish to receive notification alerts from New York Road
Runners, you can unsubscribe by visiting
http://athletealert.ingnycmarathon.org/Alerts.aspx?unsubscribe.

New York Road Runners Alert Notification

2009-11-01T10:03:00.001-05:00

Event: ING New York City Marathon 2009
Last Name: Danko
First Name: Michael

Please note: This e-mail was sent from the NYRR Automated E-mail
Notification System. Please do not reply.

If you no longer wish to receive notification alerts from New York Road
Runners, you can unsubscribe by visiting
http://athletealert.ingnycmarathon.org/Alerts.aspx?unsubscribe.

The taper continues

2009-10-28T11:24:00.002-04:00

Well less then 4 days away and the NYC Marathon will be underway. Make sure you track me bib # 3069 or watch it live on line. I will include instructions on how to do this in this post. Leg feels good and just enjoying the rest.

GO PHILS.

Track me here.

While you’re running, folks will be trying to catch a glimpse of the marathon—whether they’re on First Avenue in Manhattan or across the globe. WNBC 4 New York will broadcast a live five-hour program starting at 9:00 a.m. NBC Sports will broadcast a two-hour feature from 2:00 to 4:00 p.m. EST. Set your DVR to relive the race later!

For live race streaming, visit UniversalSports.com , beginning at 9:00 a.m. Streaming coverage will also be available on-demand from your computer when you return home.

NYC 1 week away

2009-10-24T19:31:00.002-04:00

Well the taper is going well. Glad these rainy days are during my taper weeks because I would hate to do long runs in the rain. Did a 5k this morning in Delaware. It was nice race. Very well organized. I finished 3rd overall and won my age group in a time of 17:42. It was about 70 degrees and 100% humidity. I will update more as the marathon approaches. Enjoy the weekend.

GO PHILS

Last Long Run

2009-10-20T21:50:00.004-04:00

This was the last ling run before the NYC Marathon.

5k Next weekend

2009-10-17T19:52:00.002-04:00

One way to keep up the intensity is to run a short race like a 5 of 10 k so next Saturday I am running a 5k in DE it is in support of a friend's daughter. Here is the info and a chance to race me before I head off to tour the 5 boroughs of NYC. See info below.

Run for the Buds presented by Valero.

5K run / walk at the Wilmington Riverfront on Saturday, October 24th at 9AM.

Please consider joining us for the RUN or WALK. (**Note** we'll probably have more walkers than runners.)

If you can not attend, we are accepting donations online as well.

Registration and additional information is available on our website.

http://www.runforthebudsde.org

P.S. We have a team name = "Amanda Gilligan"

Week 14 NYC Training (Taper week 1)

2009-10-17T19:46:00.003-04:00

Well taper is going well and the leg is feeling better. I am glad it was a taper weekend because doing a long run in the cold and rain is not my idea of fun. All the hard work is over now it is time to rest but keep up the intensity. I will do one more mid distance run this week 12-15 miles just to keep fresh. Enjoy the weekend. GO PHILS beat LA.

MapMyRun.com | View LBI 18 Miler in Beach Haven, New Jersey

2009-10-15T13:44:00.001-04:00

MapMyRun.com | View LBI 18 Miler in Beach Haven, New Jersey

Posted using ShareThis

Tapering

2009-10-15T13:25:00.003-04:00

So the marathon is less then 3 weeks away. The leg is feeling much better. I am keeping up with stretching and all the other exercises that go along with it. I am reducing my mileage but keep up the intensity. I probably do one more mid range run 12-15 miles within the next week and then begin to cut mileage even more to get ready for the big race. I posted a map of the race from Sunday.

NYC Training Week # 13

2009-10-12T20:41:00.003-04:00

Let the "taper" begin. Did 60 miles last week to finish up week 13.

3 weeks to go. Leg is feeling better.

Did the LBI 18 mile run yesterday. This was a cool race. 18 miles straight and flat. My time was 1:55:03 4 in age group and 15 overall. This was a good tune up as NYC is less then 3 weeks away.

Broke 2400 miles for the year. Enjoy the cool running weather this week.

NYC Training Week # 12

2009-10-04T20:44:00.003-04:00

4 weeks till race day. I ended up with 85 miles for the week which was a nice amount for the week. Leg is getting better each day. Next week have a 18 miler in LBI should be a nice tune up before NYC. Enjoy the fall running weather.

Sept 2009 Wrap-Up

2009-10-01T20:30:00.003-04:00

163 miles for the month.

Did a 20 miler yesterday and leg felt good. I am signed up for the LBI-18 miler next Sunday. That will be a good race with a month left until NYC. Leg is feeling better get a couple more long runs in then begin the taper. Enjoy the weekend. GO PHILS.

NYC training week 11

2009-09-28T11:00:00.004-04:00

Well the leg is about 85% better. I can run but there still is some soreness and stiffness but it is more manageable then it was. I continue to do my exercises and stretches after each run and they are helping

I had a good week mileage wise. I ended up with 72 miles for the week. I had a long run of 17 miles which was nice. I would like to get one more 20 miler in. I have updated the NYC training log.

Enjoy your week. Happy running.

Philly Distance Run

2009-09-20T19:27:00.003-04:00

Great race today. I set a new PR my previous PR was 1:21:22 so as you can see I almost broke 84 seconds.

This was my first time running this race and since the leg injury I was not sure how my leg would respond. It was about 52 degrees when the race started but it quickly warmed up since the sun was out and it is still summer. The first few miles were nice since we were running through downtown Philadelphia. This can be somewhat difficult since the roads are not the best. As you leave center city you run along west river drive. This can be lonely since there is no real crowds support and the bands that play are only getting started. Once you make it to the falls bridge you cross and head down Kelly drive. This is still lonely but there are more people here. As you approach the 12 mile mark you are nearing the end and coming back toward the start finish. The last mile is nice and the finish area was well setup. Overall, I did enjoy this race.

I must say people who race with HR monitors need to set them so they do not beep every 2 seconds because during a race they will since you are most likely in a higher range so its gonna beat just turn it off and second people who stomp when they race. I am not at the circus so please keep the sound effects to yourself.

So I will see how the leg feels tomorrow I plan on keeping the exercises and stretching going this week and see how my mileage comes along. I have 6 weeks til NYC and today was a good test to see where I stand with my training. Congrats to all those who ran today.

HERE ARE MY RESULTS

Distance	HALF MAR
Clock Time	1:20:00
Chip Time	1:19:58
Overall Place	172 / 12247
Gender Place	155 / 5853
Division Place	27 / 912
Age Grade	74.1%
Pace	6:06
Ttlrace	12247
Ttldiv	912
Ttlsex	5853
5 Km	18:40
10 Km	37:30
10 Mi	1:00:56

Philly Distance Run

2009-09-18T22:05:00.002-04:00

Well this Sunday is the PDR. A 13.1 mile trek through the city of Philadelphia. I had set a goal to break 1:20:00 but that was before I hurt my leg. The leg is feeling better I was able to get 30 miles into and a nice rest day tomorrow I should be good for Sunday. Bib # is 1123. I will post my results on Sunday.

I saw a PT on Wed and it was I thought is was before.

Piriformis syndrome

He gave me some exercises and some stretches so we will see how they work. I am glad I am able to run again. Recovery is going well. Enjoy your weekend. I will update the training log in the next few days.

Verdict is in.

2009-09-10T19:17:00.003-04:00

Image of sciatic nerve (hence leg pain)

So I went to the sports Doc today. They diagnosed me with two things.

What is hip bursitis, and what symptoms does it cause?

There are two major bursae of the hip, inflammation of which can both be associated with stiffness and pain around the hip joint. The trochanteric bursa is located on the side of the hip. It is separated significantly from the actual hip joint by tissue and bone. Trochanteric bursitis frequently causes tenderness of the outer hip, making it difficult for patients to lie on the involved side, frequently making sleep difficult. It also causes a dull, burning pain on the outer hip that is often made worse with excessive walking or stair climbing. The ischial bursa is located in the upper buttock area. Ischial bursitis can cause dull pain in this area that is most noticeable when climbing uphill. The pain sometimes occurs after prolonged sitting on hard surfaces, hence the names "weaver's bottom" and "tailor's bottom."

Bursitis of the hip is the most common cause of hip pain

This was the pain on the outside of my leg

Second

What is sciatica?

Sciatica is pain resulting from irritation of the sciatic nerve. The pain of sciatica is typically felt from the low back to behind the thigh and radiating down below the knee. The sciatic nerve is the largest nerve in the body and begins from nerve roots in the lumbar spinal cord in the low back and extends through the buttock area to send nerve endings down the lower limb.

So after xrays to make sure nothing was broke or fractured they told me that I can go to PT and get some exercises and also they gave me a shot of cortisone in my hip and some extra strength ibuprofen. So I will see how this works out. As for running the doc said I can run so I am gonna give my leg off this weekend and then see how it feels next week in preparation for the PDR.

One thing I also need to do is strength training. I have be lacking in this department and as a result this injury has occurred. Sometimes you live and learn.

Enjoy your weekend. GO EAGLES.

Coaching and Personal Training info

2009-09-08T18:53:00.002-04:00

People sometimes ask me if I would help them with a workout or a running or even a triathlon program. So here is your chance to take advantage of this service. If you are just beginning or just need some help I am here to help. Now this service would not be free and prices would be based on level of need and frequency. If you want a simple workout program that would be the cheapest. Now if you wanted a program and the program to be changed up every couple of weeks that would be more. And if you wanted a program and all it modifications and me to help coach or guide you that would be more. If you are interested leave me contact info or email me.

Contact me for the various levels of pricing.

Piriformis syndrome

2009-09-08T18:49:00.006-04:00

Well i tried running today and I got the same pain again. I thought it was my IT band but no. you can read about what I think is wrong here. I have an apt with sports Dr on Thursday. I will keep updating.

Thats a negative ghost rider.

2009-09-05T19:21:00.002-04:00

Well training is on hold. After last Sunday's hard run I think I have developed a case of IT band syndrome. Your it band runs the from your hip down to your knee on the outside of your leg and it get tight from overuse. Something last week during my run triggered it to become very sore. So now I am resting, icing and repeat. I did a get a foam roller today and I used that. It makes it feel alot better when you use it. I have to see how it feels on Tuesday and then I will see where to take it from there. Enjoy the weekend.

Aug 2009 Wrap up

2009-09-02T08:54:00.002-04:00

Well I ran a bit over 400 miles for the month which is a record. I am over 2100 for the year.

Sept is going to be a busy month racing wise. I have two half's back to back so that will be fun. I am taking a few days off to rest this week. These days are off are not by choice but more out of caution. I bruised my hip running on Sunday. The course we run in VF park has this one gravel downhill that can be tricky and I think I stepped funny plus I was wearing a lighter then normal running shoe.

So I have been resting it and we will see how it feel by the end of the week. I rather rest now since I but a lot of base miles in over the summer. I also got a pair of inserts at a running store to add some support so we will see how that help. Enjoy this cool weather it is a taste of marathon season.