Scott Newberry Content Library

Memphis in May - 3rd Overall Relay

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RRS 5 Miler in Bartlett, TN. Hot day!

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Cold and windy today. Ran 6 slow miles of trails at the Farms. Plan to run long tomorrow. Body seems to be feeling well. Total mileage for the week was 40 miles excluding the marathon last Saturday. Good base mileage for my build for New Orleans.

8 mile run around the neighborhood. Although it was supposed to be an easy run every mile was seemingly difficult. Average pace was 7:20.

Ran a 6 mile recovery run after work at an easy 7:50/mile pace. I had to walk a few times to keep my average pace down. I need to try to do these recovery runs a little slower.

Did drills and strides at the MUS track this morning. Tried to keep everything light and easy, stretched really well. Total mileage was 4 miles.

Ran 5 mile recovery run and drills at MUS. Felt tired and lethargic...

Barely managed 11 miles for my long run on Sunday. This cold that I have had has finally caught up to me. I felt easily fatigued and required several walk breaks. I need to get over this cold quickly before it affects my training even more.

Took Monday off. The shin is feeling better. Plan to do speedwork at Paul Sax Tuesday night.

I took the day off before the marathon. I felt pretty rested and did a 1.5 mile warmup before the marathon. I was pacing the 3:20 group and finished in 3:19:26. During the race I felt good although I tightened up a little around mile 22. I really felt tired around mile 24-25. It really confirms my thinking that I need to focus on increasing more overall mileage.

Very windy long run of 19 miles. Ran slow on the trails and then picked it up for miles 12-19. Last mile was 6:50. I felt my shin splints towards the end of the run and I've been feeling it all day. Hopefully that will get better soon.

21 miles in windy cold conditions, averaged around 8:00/mile. My car thermometer showed 27 degrees at 7am and it was probably blowing 20mph out of the E/NE. Headed to the trails for most of the run. Took my first bad fall on the trails while heading back around mile 18. Luckily I just got a little bruised up and didn't seriously hurt anything. Felt pretty good on the run aerobically.

Ran 60 miles last week despite being sick and away from home for Christmas. I even managed one good 10 mile run where I averaged 7:00/mile.

My hamstring are sore and tight. I did an easy 10 mile ride on the bike to loosen up and stretch out. Overall I feel pretty good. My feet feel good and my shins aren't bothering me as much. I hope this is a sign that the orthodics are working and I can begin to really increase my mileage in preparation for New Orleans.

Ran 20 miles on the trails at Shelby Farms in misty, warm weather. Didn't feel very good on the first 7 and then felt much better while running the Yellow Trail. Increased the pace on the second half of the run. Ran 6:30's for the last two miles. Felt the best I have since I became sick on December 22.

Ran 18 miles at Shelby Farms. Most was on the trails - Tour de Wolfe and Yellow Trail. Picked up the pace on the last 6 miles and averaged a little under 7 minute pace coming back to the visitor center. Felt good other than my ongoing shin splints

15 mile long run today, easy pace. I wore my new orthodics. My legs felt a little tired, I'm wondering if it was the orthodics.

6 mi tempo run, averaged 6:45/mile. Total mileage of 11 mi.

I hit 200 miles for the past 30 days, which is the first time I've had that much volume since April. I need 85 more miles over the next 13 days to break 2,000 miles for the year.

I broke my 10 mile run into 2 five mile runs. I ran my first 5 miler at lunch with an average pace of 7:05/mile. I ran the second after work with an average pace of 7:45/mile. My shins were not feeling too good after the second 5 miler and I could tell that I'm getting tired. I'm planning a recovery run of 6 miles today. 75 more miles till 2,000...

Ran an easy 6 miles last night in the cold around my neighborhood. I felt pretty good. Plan to do 3 more miles with some strides this afternoon in preparation for the marathon Saturday.

Ran 4 mile turkey trot in PR time of 22:47. Total miles of 8.6. Tired near the end of the race.

I made it to Paul Sax's workout late... after everyone finished. So I ran an easy Yasso 5x800 workout by myself. I averaged around 2:55 per 800 with a 3:00 rest interval between sets. Total of 6 miles.

Track workout at MUS for a total of 10.5 miles. 5 x 1mile @5:40 with 800 recoveries:
Mile 1 - 5:39
Mile 2 - 5:39
Mile 3 - 5:37
Mile 4 - 5:37
Mile 5 - 5:31
Felt strong throughout most of the workout. Pushed hard on the last mile.

Did a 18 mile ride with Ed Garrison at lunch. Plan to do speedwork tonight

Did track work with Paul Sax, 8x400 (45 sec ri). Total workout was 7.5 miles and averaged 6:45 pace. 400 splits are below:
1 - 80.25
2 - 79.17
3 - 78.55
4 - 71.73
Recovery 400 - 2:16
5 - 79.68
6 - 76.46
7 - 73.21
8 - 69.10

8 miles on the treadmill at Southwind...59:45. Afterwards built gingerbread houses. That takes a lot of energy!

Ran 8.05 miles around the neighborhood. Felt good aerobically. Legs feel a little tired today. Easy pace ~ 7:30/mile

Cruise interval workout on the treadmill of 9 miles. 1 mile warm (8:20), then 6x1 mile at 5:45/pace with half mile recoverys, 1 mi cool (7:45). I didn't want to push it too much tonight but probably need to be doing these intervals about 10 seconds faster. I did feel my right IT band and left shin during the intervals, but everything is feeling fine today.

Ran 8.21 miles after work. I suprisingly felt good and picked up the pace through the entire workout. I ended up averaging 6:55/mile. The last mile was 6:28. This is a good sign that I have recovered from the marathon.

Ran 10.1 miles in 70 minutes around the neighborhood. I started with the intention of running 7:30s but picked the pace up a bit and ran cutdowns instead. I felt good that I got the workout in considering I got home from the office at 7:30pm. It always seems like a much tougher workout after putting in a hard day at work.

I was a little sore from my workouts yesterday. So I took the day off to rest up for the turkey trot tomorrow.

Team Hoyt is a father and son in Massachusetts who compete together in marathons, Ironman triathlons, and other athletic endeavors. Rick has cerebral palsy, caused by loss of oxygen to his brain at birth because his umbilical cord was wrapped around his neck. Dick pulls him in a special boat as they swim, carries him in a special seat up front as they bike, and pushes him in a special wheelchair as they run. Thanks to his parents, who ignored the advice of doctors that he would live life in a persistent vegetative state, and Tufts University engineers, who recognized that his sense of humor indicated intelligence, at the age of 12, Rick was able to learn how to use a special computer to communicate, using movements from his head. They entered their first race in 1977, a 5 mile benefit run for an injured lacrosse player who was a schoolmate of Rick's. Rick earned a college degree from Boston University in special education, and now works at Boston College. They continue to compete

Description of Plank Exercise. This is one of my favorite core exercises and it strengthens the abs, lower back, and shoulders.