<![CDATA[Kevin Alessandro Distance Running Coaching Services - Blog]]>Thu, 17 Nov 2011 17:46:59 -0800Weebly<![CDATA[Just not enough time to do this right]]>Tue, 02 Mar 2010 12:38:36 -0800http://www.coachkevin.net/1/post/2010/03/just-not-enough-time-to-do-this-right.htmlIf you are a competitive runner you know what its like to go into a race knowing that you are not at your best. I learned my lesson a couple years ago and I will not do that again in a marathon. I am going to postpone my running of the Derby Marathon. I have not done the work (because of injury) that I need to do to put myself in a position to be competitive here. I respectfully bow out of the marathon. :( ]]><![CDATA[Step backwards]]>Fri, 19 Feb 2010 11:36:25 -0800http://www.coachkevin.net/1/post/2010/02/step-backwards.htmlOn Friday, a week ago today, I did what would be my last run without pain. I am now nursing some tendonitis in my heel/achilles that has kept me from continuing my training at the level that I was. I had to stop after 10 minutes last Saturday and 15 on Sunday. I ran 3 miles on Wednesday and 4 yesterday and I am hoping that proper treatment will get me back for the race.. I am optimistic that I am going to be ok, but with any injury, you never know. Stay tuned. ]]><![CDATA[Should be close to 80 miles this week ]]>Fri, 12 Feb 2010 06:12:41 -0800http://www.coachkevin.net/1/post/2010/02/should-be-close-to-80-miles-this-week.htmlTraining for the marathon is going well. I got some motivation this week when my brother ran a person best time at the Melbourne & Beaches Marathon for the win in Florida on Sunday. It gave me a little boost, so hopefully I can have the success he had when my time comes to race. Looking forward, I will not be running the Anthem 5k. I will be running Rodes City Run and Papa Johns 10 Miler in prep for the marathon, but an alumni event at Spalding will keep me from the 5k. I am dissapointed because I really like the 5k, but I am also VERY happy to have a job after being unemployed for a few months last year. The snow has kept me from doing a workout this week, but I am going to try to get one in this afternoon, so we will see what happens. Till next time! ]]><![CDATA[17 miles on Sunday.. Feeling Good ]]>Tue, 02 Feb 2010 07:47:54 -0800http://www.coachkevin.net/1/post/2010/02/17-miles-on-sunday-feeling-good.htmlAs I think about where I was in December, I am really happy with what I am doing. I am going to do a workout this week. I got in 17 miles on Sunday and should hit somewhere around 70 for the week this week ending Sunday. I had to take a day off last week as I caught something, but I bounced back quickly and I am ready to roll. I am going to try and get video up on here from my workout this week. i guess we'll see. :) ]]><![CDATA[Great week, looking ahead ]]>Tue, 26 Jan 2010 09:01:31 -0800http://www.coachkevin.net/1/post/2010/01/great-week-looking-ahead.htmlLast week was nice. I was able to get in some good runs and I am really trying to not increase my mileage too quickly. I want to get back to doing higher mileage, but I know that I must be careful not to increase too quickly. This week I should hit about 65-70 miles and I will be really happy with that. I capped off the week with a 15.5 mile long run and I will increase the length of my long run this week to 17. I am beginning to get excited about running, but looking forward to hitting some workouts soon. ]]><![CDATA[Thinking about workouts]]>Thu, 21 Jan 2010 06:38:24 -0800http://www.coachkevin.net/1/post/2010/01/thinking-about-workouts.htmlLast week I took a day off for the first time in 2.5 weeks and got a massage from Mike Purvis (Work it Out Massage), which was great and much needed. As I begin to increase my mileage and think about the Triple Crown as it falls into my training, I am going to need to start introducing some workouts into this training regimen. My goal has been to get the training in, but I need to do whats necessary if I want to do some good in this marathon. I believe I will start workouts in February. 15 miles this sunday for the long run. Wish me luck! ]]><![CDATA[Made it official]]>Mon, 11 Jan 2010 06:06:55 -0800http://www.coachkevin.net/1/post/2010/01/made-it-official.htmlLast night i officially registered for the 2010 Kentucky Derby Festival Marathon. I am excited for my 7th marathon to be local and I am really hoping to make a splash in April. Yesterday I completed a solid week of training that included a 12 mile long run to end the week. I am feeling great and the excitement that I am accustomed to having with the sport is retruning as my fitness increases. I am actually excited and looking forward to runs which is a good sign. Till next time. ]]><![CDATA[Good week of running.. ]]>Sun, 03 Jan 2010 16:59:55 -0800http://www.coachkevin.net/1/post/2010/01/good-week-of-running.htmlI really had a good week of running, including the Hangover Classic 10 miler which i ran as a long run in 1:07:45. It was definitely weird being in a race, but not racing. As I increase my fitness, runs are getting easier and I am beginning to get in a rythym that I need for consistency. 41 miles completed for the week. Far off of the 100 mile peak for the marathon, but it is a step in the right direction! ]]><![CDATA[27 miles last week...]]>Mon, 21 Dec 2009 16:50:48 -0800http://www.coachkevin.net/1/post/2009/12/27-miles-last-week.htmlTonight I completed a 5 mile run, one of three in a row! I am begining to feel like my fitness is improving, but more than that I think my muscles are becoming better balanced as I continue to do various stretches/strengthing exercises at home. I ran all but one day last week running 27 miles. It seems so far away from the 100 mile highest week that I want to do enroute to the marathon, but I am happy for now. ]]><![CDATA[Feeling Pretty Good ]]>Tue, 15 Dec 2009 06:50:21 -0800http://www.coachkevin.net/1/post/2009/12/feeling-pretty-good.htmlAs I return to running from this knee injury, I have been very conscious about easing into it. I am confident that slowly building my mileage is the smartest way for me to be competitive this spring. I have mostly run 3 mile runs, but I did 4 on Sunday and it felt pretty decent. With the help of my newly purchased whirlpool tub, I believe I have the tools necessary to train well. Now if I could just get up and run in the morning! Pictured below is the ice bath that is kept at 50-55 degrees for optimal recovery.
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Ice Bath
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