Tuesday, 30 December 2014

Week of training Monday December 22ed to Sunday December 28th + JJ's weekly wrap up

Happy Holidays friends, I trust your all recovering from your turkey hangovers and getting in some good runs. I had one of the best weeks in my career training wise this past week which was a pleasant surprise. It's normally pretty tough to stay motivated during Christmas week but it helps being off work and limiting the social evening outings. Either way I'm stoked to have made it through Christmas in good form. I just got my training for January from Jeremiah and it looks like things will be ramped up from here with more 5km specific work as the goal is to run a fast 5000m indoors. I'm going to limit this post to JJ and my training. I'll jump on later this week and give my thoughts on 2014 in terms of what went down in the world of running and what I enjoyed the most. There's lots to look at. The first 2:02 Marathon, a 3:27 1500 from Silas Kiplagat, Nick Willis having an amazing season and breaking 3:50 and 3:30 for the mile and 1500m, Rupp's 26:44, the year that was in the steeple which proved to be pretty entertaining, King David returning to the 800 and Gatlin murdering the 100/200m. Anyway I'll toss a post together about that and have it ready to go later this week.

JJ's Weekly Training Wrap Up

JJ had a great week once again. I know he's been super busy with work and not getting as much rest as he would normally but the workouts speak for themselves. Thanks as always bud.


Monday. Easy 10 miles in 62 minutes. Felt good.
Tuesday Easy 10 miles in 62 minutes. Felt good.
Wednesday. Warm up. 4 mile tempo in 19:54 on the roads. 2 minutes rest. 2x1 miles in 453 each. 1 minute in between. Felt horrible doing this. Warm down.
Thursday. Day off!
Friday 10 miles in 59:16. Felt super run down and bad again.
Saturday 10 miles in 61:50 felt a bit better.
Sunday warm up 16x300 in an average of 46.20 with a 300 recovery jog in 1:29. Warm down. PM 4 miles with the pup in 26 minutes. Total of 24km.
Summary 105.5km or 65.5 miles. This was a down week for me and I needed it. Overall it was an average week without a ton of fire works to speak of. I hope to feel better next week!


My Week in Training


Monday - 12 miles nice and easy at 6:24/mile pace - AM
OFF - PM

Tuesday

Workout - 6km tempo on the treadmill at 4:50/mile pace or 12.4mph. Followed by 2X1km on the indoor track. I'm fortunate to have a good facility in our fieldhouse at our University here in town so I did the tempo on the treadmill's upstairs then switched into my spikes and got after the 2X1km. I went 2:57, 2:54 for the 1km's and held on to the tempo for the full 6km. I was pretty tired after and a little stiff. I think it was switching from the treadmill to turns on the indoor track. Happy with this one tho for sure.

5km warm up, 6km tempo, 2X1km then a 3km cool down - AM
OFF - PM

Wednesday

10 miles on the treadmill at 6:30 pace - AM
5 miles easy on the trails at 6:19 pace - PM

Thursday

12 miles steady state at 5:52/mile pace + 10X100m strides. I was hurting a little but managed to finish it off ok. - AM
OFF - PM

Friday

11 miles easy at 6:36/mile pace - AM
OFF - PM

Saturday

Workout - This was probably the hardest session I've ever done. I started out hard and wanted to push the envelope and see what I had in the tank. The workout was 6X1mile off 1 minute rest. I did this session about a month ago and averaged around 4:55 but we figured we would shoot for around 4:50 or so this time. When all was said and done I averaged 4:48 for the workout. I got my 5th rep down to 4:46 and was hoping to hang onto that for the last one but I was really spent and only managed a 4:52.8 on the last one. I was seeing stars when I finished the last rep and just walked back to my car without a cool down. I decided to go to the pool for a swim instead.

3 mile warm up + 6X1mile - AM
Swim - PM

Sunday

Long Run - 16 miles at just under 6:30 pace. I think it was 6:24 average. I felt really tired but just got it done.

16 miles - AM
OFF - PM


Alright folks, so that's it really for 2014. I'm hitting my last workout of the year this morning but after that we will tie a bow on it and move on to bigger and better things in 2015. Be sure to stay locked and see what happens as we kick off 2015.

Thanks for reading, and happy holidays. Keep your sticks on the ice and be safe,
Dave



Tuesday, 23 December 2014

Week of training Monday December 15th - Sunday December 21st + JJ's Weekly Wrap Up + End of year thoughts.

Hey again friends. Well, I trust your all ready for Christmas and all that the holiday brings. Things are a little chaotic for me but I'm still getting in some great training. This week I had a workout of 2 mile reps and a solid tempo. I'm hoping that I can get one more solid week in this month and then start the new year with even more fire in my belly.

End of year thoughts and thank yous.


Well 2014 was definitely my best year to date since I started this running journey in 2011. I managed to take about 30 seconds off my 5km and a minute off my 10km. I learned much in the way of training in terms of what my body responds to and thankfully made it through the season without any injuries. Provincially, things went well on the roads/track. Over the last 2 years I've gone  24 for 26 on the provincial scene but unfortunately the two races I haven't won have been the Tely 10, the most prestegious event in Newfoundland so obviously that's something I'd like to remedy in the upcoming years. Nationally I competed several times and put forth good efforts with my highest placing being 8th at the STWM half marathon. Looking back now I'm definitely satisfied and grateful for the year as a whole but I'm definitly hungry to keep improving and to drop down those PR's even more. 

So on to the thank yous. First and foremost I want to thank Saucony Canada for all the support this past year and for signing me again for 2015. The whole crew is amazing but a special shout out goes to Jeremiah, Catherine, Linda and Ben. I'd also like to thank Terik with Polar Global, and Tyler with Smith Optics. Lastly my friend JJ (mentioned above as well) but thank you my friend for the encouragement, guidance and friendship!

JJ's Weekly Training Wrap Up.


Once again JJ had a great week and seems to be really hiting the workouts he needs to enable him to run some blistering times on the indoor track. He's hoping to open up well with a 5000m at the Husky Invite so be sure to check him out there.


Monday 18.1km easy in 70 minutes.
Tuesday 17.2km easy in 66 minutes easy just getting ready for tomorrow
Wednesday just over 4km warm up and drills. 7.4km tempo at 446 pace. 5k in 14:51 and 7km in 20:45. just about a 5km warm down. This went way better than last week and I felt smoother to.
Thursday 18.1km in 69 minutes
Friday 18.1km in 70minutes
Saturday 10 miles in the am in 62:15 and then did a 3.5 mile run with the pup in the afternoon went through 5k in 18:47
Sunday 4.5 km warm up. workout was 2 mile then 12x200. The 2 mile went really well and was 9:20 for the road loop was around 8:41ish or so for 3km then the 200's were all 30 with the 200jog rest in under a minute. 5km warm down
Summary 127.5km or 79 miles. very good week of training and was able to hold my 5km pace on the road for 2 miles. just keep things going this way!


My Week in Training


Monday

10 miles easy on the treadmill at 6:30 pace - AM
OFF - PM

Tuesday

10 miles easy - 6:25 pace - AM
OFF - PM

Wednesday

Workout - 7km tempo, the same as last week on the treadmill at 4:52 pace or 12.3mph. This felt a little better then last week and I was happy to feel like I wasn't just surviving. This week it's going to be pushed to 8km before we sustain that for a few weeks then but it up to 4:50 pace.

3 mile warm up, 7km tempo, 4 mile cool down - AM
OFF - PM

Thursday

10 miles in 58:14 or 5:50 pace with 10X100m strides after - AM
OFF - PM

Friday

10 miles easy on the treadmill in 65 minutes 6:30 pace - AM
OFF - PM

Saturday

Workout - 3X2miles off 2 minutes recovery. This was a great workout. JJ said to keep things smart the first two and go really hard on the last one. I was really being safe the first two and went 9:54, 9:51 then basically time trialed in effect the last one in 9:31. I was basically destroyed the last 3 minutes of that interval but managed to hang in there. Have you guys ever had that feeling where your even starting to tie up in your arms.....? Well I had that pretty bad. But when I was done I fist pumped big time in the middle of the road. Hopefully nobody thought there was something wrong with me ha.

3 mile warm up, 6 miles of work (400m jogs between) and 2.6 mile cool down - AM
OFF - PM

Sunday

Long Run - This was a down week so we didn't do as much volume it was a nice 13 miler at 6:18 pace. I felt great during it but after my legs seemed a bit tired after the workout on Saturday.

13 miles - Lunch time
OFF - PM


Well folks that was my week, I'm extremely happy with it and am still on a high from that 2 mile session. I want to wish everyone a merry Christmas and a safe holidays. I'll be back this weekend to chat more about running and training.

Enjoy the festivities
Dave

Tuesday, 16 December 2014

Week of training Monday December 8th - Sunday December 14th + JJ's Weekly Wrap Up + Ottawa Race Weekend and Dubai Marathon

Hey friends, apologies once again on the delay, this post has been written since Sunday but I just didn't have time to get it up. I won't get too deep into things this week but I definitely want to chat about a few things. Training has gone really well and I'm in the best shape I've ever had myself in. I still have a while until my first race but I'm excited to keep building on things. So let's get into some things.

Ottawa Race Weekend 2015


As many of you know at the end of May every year Ottawa hosts their race weekend. There are various events to participate in from the kids run, 5km, 10km, half and full Marathon. This is a truely world class event and plenty of top talent from all over the globe make it a point to race the mean streets of Ottawa at this time of the season. The 10km, which I'll be running in not only plays host to our 10km Nataional Championchips but it's also only the second IAAF Gold Label 10km in North America. Previous winners have been the likes of Dereba Merga 2009 Boston Marathon Champ, and Georfrey Mutai. Not to mention the Marathon attracts some big names and saw the Canadian Soil all comers record set last year. As I briefly mentioned I'm part of the #TeamAwesome #TORW2015 group of athletes that are helping to promote the race and look forward to taking part for the first time myself this year. I chatted with the Elite coordinator Manny Rodriguez yesterday and confirmed my spot on the start line, so I encourage anyone who's looking to run a race in late May to give this some thought. You won't be disappointed - http://www.runottawa.ca/ 

Bekele to run Dubai


I was waiting for a press release to see if the rumours were in fact true. Kenny B will be attempting his 3rd crack at the Marathon this coming January in Dubai. It was announce that he's now under the guidance of famed coach Ronato Canova so I'm really interested to see what he can do on a fast course like Dubai. It's really hard to gauge where his ceiling could be in the Marathon. We saw flashes of brilliance when he beat Mo Farah at the great north run in 2013 and his debut in Paris was very solid. I know you can't really judge a guy too much on an off race and his 2:05:51 in Chicago this year but he did look volnurable there as his rival Eliud Kipchoge just ran away from everyone the last 5-6km. I hope he hits a big on and at least gets into the 2:04:30 territory. Either way this is going to be a great storyline to follow.


JJ's Weekly Training Wrap Up.


JJ had another big week in training, looks like he's really coming into good form so I'm excited to see him open up indoors after the holidays! Also, I know that we would both like to thank Saucony Canada as we just resigned with them for the upcoming season. We are both really grateful.




Monday- 18.2km easy in 70 minutes. Felt pretty good overall.

Tuesday. 17.2km easy in 66 minutes. Just getting ready for tomorrows tempo!

Wednesday- 7.3 km tempo run in 21:30. was at 446 mile pace the whole time but this one was a grind the whole time. Warm up and warm down was 16.1 km in total.

Thursday 18.2km in 70 minutes felt pretty dead from yesterdays tempo sessions!

Friday easy 17.2km run as I was gearing up for tomorrow session!

Saturday warm up and was relieved to finally have David Jackson accompany me for half the workout as he is starting to get back into shape. 6x1 mile with 60 seconds rest on my 2 mile road loop. This was very tough as I really went to the well. 449 446 445 446 444 443. Average of 445 pace which was exactly which I wanted.


total 14.5km PM did 3.5 miles with my dog. Tucker cruised to a new 5km PB of 19:33. He made the rookie mistake of going out in 6 flat for the first mile and died. He will learn! total for the day 20.5km

Sunday- 24.5km in 1:40. I was absolutely zonked on this run from yesterday not much to say

Total for the week is 132km or 82 miles. Very happy with this week as I was finally able to get in two very good workouts and a solid long run!


My Week in Training


Monday

10 miles easy 6:27 pace - AM
OFF - PM

Tuesday

10 miles easy at lunch 6:30 pace on the treadmill - Lunch
5 miles easy on the trails 6:21 pace - PM

Wednesday

Workout - This was supposed to be Tuesday but I had a really busy schedule so we moved it around. I had a 7km tempo on the treadmill at 12.3mph or 4:52/mile pace. I was really nervous about it just where I've never tried one at that pace before but it went really well. I split 5km in 15:12 and hung in there for dear life. I'm doing this same session again this week before we bump it to an 8km the following week so the body gets a chance to adapt.


3 mile warm up, 7km tempo and 2.5 mile cool down - AM
OFF - PM

Thursday

12 miles steadyish at 5:55/mile pace, I was really drained after doing this one but hung on, I also did 10X100m strides after - AM
OFF - PM

Friday

11 miles at 6:41 pace - AM (I was pretty tired on this one for sure)
OFF - PM

Saturday

Workout - 16X300m with 90 seconds jog recovery. I actually went out to the outdoor track and got this one in which was pretty awesome, the temps have been great lately. When all was said and done I averaged 48 seconds/rep for the interval. I was trying to come through 200m at 32 seconds. These workouts take a long out of me so I'll have to recover well from this one. Very happy with it though.

2.5 mile warm up then the workout followed by a mile and a half cool down - PM

Sunday

Long Run - 16 miles at 6:23/mile pace. I felt really drained at the end but I mean it had to get done. I just felt the lingering fatigue in my legs.

16 miles - AM
OFF - PM


So that's my week, very happy with it, right around 90 miles with two good workouts so things went well. I've got a down week coming up with less volume so let's hope that puts some freshness back into the legs!

Stay frosty,
Dave


Wednesday, 10 December 2014

Week of training Monday December 1st - Sunday December 7th + JJ's Weekly Wrap Up.

Hey running friends, sorry for not getting this up on Monday, I was super busy with work but rest assured it won't happen again. I won't make this a long post but next week I'll make sure I jump on and rant about some running related topic that's on my mind. More likely then not it will probably be talking about the upcoming indoor track season or looking at who will be running in the Dubai Marathon as that's always a pretty epic race. This past weekend saw Fukuoka and that's always a pretty strong field. I was hoping Ritz would turn things around and get to the line of this one but I guess it's better playing it safe and getting ready for next season. I know he talked about maybe running the Marathon at the World Champs in late summer so that's going to require a respectable spring Marathon so let's hope he gets 100% healthy and is ready to roll come the spring. (Note that former WR Holder Patrick Makau won Fukuoka in 2:08, this may be far off his 2:03:38 PB but it's a good step. I saw that he ran a decent road 10km this summer in 27:40ish so I figured he was returning to form)

Two more housekeeping items. I'm now hooked in with trackie.ca for this blog. Trackie is an awesome site for everything running related going down in Canada. Now for those of you giving this a read from there. Many of you are more credentialled in the running department then myself and I'd love to have any of your input any time so leave a comment in the section bellow or fire me an email if you ever want to get in on a post or share anything. Thanks Adam, for bringing me onto the blogroll. The other point is that I'm going to be an Ambassador for the 2015 Ottawa Race Weekend as a part of #TeamAwesome #TORW2015. I'll elaborate more on this in my next post but suffice to say I'll be helping do my part to promote the race and you can expect me on the starting line of the race weekend 10km for the Canadian 10km National Champs. Exciting stuff.


JJ's Weekly Training Wrap Up.


For those of you who are just stoping by my blog for the first time Jeremiah Johnston AKA JJ is my coach, Saucony Canada Teammate and former NCAA D1 runner. I include his training as well to give some perspective on another athletes training. 

Monday 18.2km Easy in 70 min.
Tuesday. Just over 4 km warm up with drills and strides. 7.3km tempo at 446 mile pace. Went through 5k in 1450 and 7km in 2046. Felt great and got in a 5k warm down
Wednesday 17.2km easy in 66 minutes.
Thursday 18.2km in 70 min.
Friday 18.1km in 69 minutes. Felt great!
Saturday. 17.2km easy in 66 minutes.
Sunday was going to do a hard workout but I have been working a ton lately and I listened to my body. A bit mentally burned right now. Did a half marathon in 75 minutes in the trails at 547 pace.
Pm took tucker out for his first 5km! He ran 2134.
Total 132 km or 82.5 miles. I just need to get my head straight and dive into hard workout this weekend.

My Week in training


Monday

11 miles easy at 6:28 pace - AM
OFF - PM

Tuesday

8km tempo on the treadmill at 12.2mph or 4:55 pace. This was a progression from the 7km we did the week before. (Note that I did a workout today that was back to 7km but at 4:52 pace). This felt hard but good. 8km in 24:37.

Standard 3ish mile warm up and cool down. Felt tired after - Lunch Time
OFF - PM

Wednesday - 

10 miles in 65:00 or 6:30 pace easy on the treadmill - AM
5 miles at 6:22 pace on the trails - PM

Thursday

12 miles steadyish at 5:52 pace then 10X100m strides - AM
OFF - PM

Friday

11 miles nice and easy at just a hair over 6:30 pace - AM
OFF - PM

Saturday

Workout - 10X1km off 60 seconds rest. I was a little nervous going into this one as it's a fair amount of volume. JJ was thinking anything between 3:02-3:05 average would be good when it was all said and done. I started off the first 5 going pretty conservative I ran one 3:07 and most 3:05 then tried to squeez them down a little faster near the end. The last 2 reps were 2:59 and 2:55 and the average was right at 3:02 which was a coincidence I was happy about as I was pretty spent doing the last couple and was loosing track of how many and how fast I had gone. The 60 seconds recovery doesn't seem bad for the first 5 but the last two I was really suffering. 

4 mile warm up + workout then bailed on the cool down after 1 mile. I was tired and cold - AM
OFF - PM

Sunday

Long Run - 16 miles nothing too spectacular, just tried to feel as good as I could after the workout averaged a hair under 6:30 but was definitely tired near the end.

16 miles - AM
OFF - PM

So that was my week. It came out to just about 90 miles with everything added up. I was really happy about both workouts for this time of the season. Things seem to be rolling well. I hope to keep the uninterupted training going into the new year then hit some indoors.

Again, thanks a ton for stopping by my humble blog. I know it's not as sexy as some of the training that some of our Elites are putting in but hey you've got to start somewhere right! 

Keep your sticks on the ice,
Dave



 

Monday, 1 December 2014

Week of training Monday November 24th - Sunday November 30th + ACXC

Hello once again my friends. Well, winter is full on here. I'm torn because it looks super nice to have some snow but it's forced me onto the pavement and that's not really good for running but I'll just have to be diligent with my recovery and make sure I'm wearing a heavier shoe to take some of the pounding off my legs. As far as training is going, last week was pretty awesome. It makes me question what I was doing before running such high mileage when I'm basically a 5km-10km guy. Coach had this as a down week with 76 miles which he will have me down at every 4th week. Normally we will be about 90. Even at 90 I'm running about 40 less then I was each week over the last year and I have so much more pop in my legs. I did my first session of longer intervals on Saturday 5X1mile with 60 seconds rest on the stretch of road by Windsor Lake and I felt so strong and fast. I held myself back running a 5:01 for the first one and worked down to a 4:52 on the last one off really short rest and felt like a boss doing it. When I chatted with Jeremiah about the session after we agreed that it's telling us I'm in 15:15 5km shape on the roads which is my PB for the distance on the road. So it's exciting to see that my starting point for this segment is there. We hope to get that staple workout a lot faster as the weeks go by and continue to develop all the necessary systems to enable me to throw down that 14:45 5km we are targeting on the 21st of February.

Canadian XC Champs.


So the big news this past weekend was cross nats at Jericho Beach in Vancouver. I watched most of the races live but missed the Senior mens race as my lady friend and I had date night and I mean, I love running but.....you know, I'm also a dude...ha. So anyway after I got home I avoided any spoilers and watched the race. Mad respect to my boy and Saucony teammate Kelly Weibe on pushing the pace and coming 2ed. What a lot of people don't realize is Kelly was in Japan for the Ekiden Relay only a week ago where he ran a 10km leg in 29 low....so with that in his legs and travel that's a heck of a run. The race itself was super exciting. But as they say the cream always rises to the top, after they felt each other out Chris Winter, Barry Britt and Johnson broke away with Kelly and things got strung out. I thought Kelly had it when he made a strong move with 1km to go but Winter is a beast man, he came back with 600 to go and took things home hard. Winter is a beast and a super nice dude. He's run an 8:24 steeple chase and a 13:30 5km so he's no joke. Luc Bruchet had a little bit of an off day but he's one to watch for as well in the next couple years. He was over in Japan with Kelly and ran the 5km leg of the relay in 13:34. (The boys wanted to go 1-2 in the race as they are good buddies and roommates.). CP-T had a great showing coming 7th and the run of the day was by U-Vic's Cassidy, he was battling injuries this year and had a great showing at CIS but threw down here and will be going to World XC thanks to his efforts. I can't leave this race break down without shouting out my other Teammate Colin Fewer, he ran a super smart race, stayed a little bit off that lead pack and picked off people as they started falling off, he finished 19th overall which is very solid.

The women's race was pretty good as well. Rachel Hannah is clearly a class above right now and sat back for 2 laps then just ran away from everyone. I was super impressed with Rachel Clift tho and also Natasha Wodak on impressive performances. Our own Jillian foresey held her own and punched her ticket to worlds as well so great job Jillian!


Kelly making it honest

Lead pack working hard

This is where we normally put up Jeremiah's training but he's been working CRAZY long hours this week and decided to just run easy. But, fear not, he will be back with workouts next week to come back and check for it.

My Week in Training,


Monday

10 miles easy running 6:30 pace so bang on 65:00 just wanting to recover from the weekend - AM
OFF - PM

Tuesday

Workout - I had the option between 4 miles on the treadmill at 4:52/mile pace or 7km at 4:55. After talking with JJ we figured 7km at 4:55 would be the best bet where I'm only back into workouts for my second week. So I got on there and grinded it out. I felt like I had more pop in my stride this week then last week and my ground contact time seems to be reduced. I felt good popping along. I went through 5km in 15:19 and hung tough for the next 2km and finished 7km in 21:28. It was hard don't get me wrong but I felt great after getting it done.

Workout with 3 mile warm up, 4.37 miles of tempo and 3 mile cool down - AM
Off - PM

Wednesday

10 mile nice and easy in 65:19 so 6:32/mile pace

ThThursday

10 miles at 5:49 pace done in 58:13 then 10X100m strides - AM
OFF - PM

Friday

10 miles easy in 65:00, did part of this with Sheldon and Jon averaged 6:30 - PM
Stretching, 25 minutes of core work and hip mobility drills - PM

Saturday

Workout - 5X1mile off 60 seconds floating jog. I did this on the strait portion of Portugual Cove Rd. 3 out and 2 back. This was my first real long interval session after my break so I wanted to feel out the first one but JJ and I decided on 4:55 for the average. I eased into the first one and felt like I wasn't really working hard and ran 5:01, after that I went 4:55, 4:56, 4:54 and 4:52 (The last one was a 4:55 effort I just ran the last 400 really hard). This was a really good session I felt so smooth running this pace. I ended the workout thinking I could have run 2 more. But 4:55 pace has never been my problem it's when I'm trying to do a set at 4:45 when I start getting my ass kicked so this is a good start and we will progress from here!

Workout with warm up and cool down totalled 11 miles - AM/PM (afternoon)
OFF - PM

Sunday

Long Run  12 miles at 6:28 pace with Sheldon and Jamie, really enjoyed the company - AM
OFF - PM

So that was my week folks, we scheduled this one as a down week to get myself rested up a bit as I'm running much faster overall on all my runs. Like, last week for example the average of all my miles including workouts and easy runs was about 6:13 so that's much faster then it's been in the past. Better to be safe and bring the volume down every now and then to focus on quality.

That's it for me folks but I'll be back next week same time, same place, stay locked,
Dave
 

Sunday, 23 November 2014

Week of training Monday November 17th - Sunday November 23th + JJ's weekly training wrap up + NCAA's

Hey guys. I trust your all doing well and training hard. I'm right back into the hard training now. This week coach introduced workouts back into the plan and we hit a 4 mile tempo on the treadmill on Tuesday and followed that up later the week with a session of 25X200m leaving every 60 seconds on the indoor track. I hit 90 miles for the week and felt good doing it for the most part. I'll admit it was a shock getting that 4 mile tempo as it was my first sustained hard effort since my half marathon about a month ago. It didn't feel hard aerobically which is good and tells me I'm still very fit but just the muscles that I was using and opening up the stride really got me the following day and I was pretty stiff. But things are moving in the right direction. I booked a ticket to Ottawa for late February to race an indoor 5000m at the Ottawa Dome. A full sized indoor track. So we are training with that as our goal and running 14:45. That will put me in a good place to start looking at running fast in the spring. Foot speed and speed endurance are big things that will be developed this fall and winter. So lets see how things progress week after week.

NCAA XC Championships.


There were some great races on this weekend in the NCAA, most notably in DI where on the men's race saw Edward Cheserek taking the win off a pedestrian first 8km which had a group of 40 still in the mix. When he went it was game over, he ran a 5:40 final 2km to take the tape first in 30:19 with his teammate Eric Jenkins coming in behind for the Oregon 1-2. (I called that last week as well as the men's team winners). On the team side Mark Wetmore's men destroyed the field winning in fine fashion, they had 3 men in the top 10. Good to see Blake Theroux back in action and helping lead the team to victory in his senior year. 

Also worth noting is Newfoundland's own Jillian Forsey threw down taking 14th and all american status in her sophomore year. She is such a talent. It's lucky for the CIS girls she's running NCAA because she would have scalped everyone in the Canadian Interuniversity Sport field with ease. I'm actually excited to hear she's racing in the senior women's section of the National Cross Champs on the 29th. I can see her getting beat by only about 3 maybe 4 girls in the country over 6km. She's run 16:02 for 5000m that's the 4th fastest in the field so watch for her to do something special on Jericho Beach.


JJ's Weekly Training Wrap Up.


As always JJ breaks down his week. He hit some good ones in there. I'm thinking he's definitly in sub 30 minute 10km shape. Can't wait for him to open his season indoors.


Monday - 18.1km in 70 minutes. Felt not to bad but pretty tired overall.
Tuesday - 4km warm up with drills and strides. 7.25km tempo on the treadmill @ 4:46 mile pace. Came through 7km in 20:45 and jumped off a bit later as I wasn;t feeling the greatest but still a solid run all around. 5km warm down. Total of 16.1 km

Wednesday - 17.1km in 65 minutes. Was very tired from yesterday.
Thursday - 18.1km in 70 minutes. Feeling a bit better but not 100%
Friday - 18.1km in 69 minutes. Felt really good today but I have had a couple of really intense days at work.
Saturday - 17.1km in 66minutes. Just getting ready for tomorrows workout.
Sunday - 4.5km warm up with drills and strides. Workout was 6x1 mile with 60 seconds rest. I came into this wanting to run 445 pace but I was going to be fighting winds of 30kph. I had to adjust but I wasn’t to far off regardless. I was really really fighting today to stay on. As every uphill had the wind in my face. Splits were 4:50 4:51 4:49 4:49 4:49 4:47. Average was 4:49 which I was thrilled about. Easily 4-5 seconds slower because of the wind. Just over 5km for a warm down.
Summary 124km total or 77.5 miles. Just one solid week but no fire works. Next week I will try and do something a bit faster on the weekend.


My week in training


Monday

11 miles easy in 68:33 or 6:18 pace - AM
OFF - PM

Tuesday

Workout - 4 mile tempo on the treadmill at 4:55/mile pace or 12.2 mph. I was hurting big time after about 12 minute but just hung in there to finish it in 19:40. Big shock to the system getting back into workouts.

3 miles warm up, workout then 4 miles cool down for 11 miles - AM
OFF - PM

Wednesday

10 miles in 60 minutes or 6:00/mile on the treadmill - AM
5 miles in 32:11 or 6:24/mile pace - PM

Thursday

12 miles in 76:06 or 6:26/mile pace - AM
OFF - PM

Friday

12 mile in 74:22 or 6:14/mile pace - AM
Core work and hip mobility drills - PM

Saturday

Workout - 4km warm up then 25X200m leaving every 60 seconds on the indoor track. This was great until I hit about number 14 or so. Then the short break and running 32's wasn't as easy any more ha. But all the strides I've done helped and I got through it with a 32 second 200m average. Followed by a 5km cool down.

2.4 mile warm up, about 6 miles of running on the track and 3.1 miles cool down. - AM
OFF - PM

Sunday

Long Run - 15 miles in 1:37:56 at an average of 6:32/mile pace. Got out with the boys Jon and Sheldon for the first part of it. Great conversation and a nice honest pace! - AM
OFF - PM


Well that was my week, right at 90 miles and 2 workouts with a long run. I just looked at what I've got coming up for December and things are going to get hard/intense in a hurry so stay tuned. Thanks as always for reading and I'll see you guys next time.

Stay frosty,
Dave

Sunday, 16 November 2014

Week of Training Monday November 10th - Sunday November 16th + JJ's Weekly Wrap Up + Winter Jacket Breakdown

Hello folks, I hope everyone is well and your enjoying some good fall running. I'm enjoying it so much. I love the colder temperatures and I'm especially enjoying my new training under Coach Johnston ;). This coming week will bring with it my first workouts of this new segment. I wont spoil them as you'll have to tune in next Sunday to see if I survive but I'm jazzed to get after it. I'm feeling so much better at my current volume. We had my mileage at 88.1 this week. (it was scheduled for 87 but I had some strides and a little extra on a 10 miler. But it was all good running. Nothing over about 6:20-6:30/mile and a nice mid week 12 miler at 5:47 pace for good measure. Things are going well folks, so onwards!

This week in the world of running.


Listen guys, I'm a running junkie, it's bad. I mean I'm thinking about running at work, while I eat, while I'm spending time with my lady friend, you name it, I'm pretty much thinking about running. And this time of the year is ALL about Cross Country. This weekend saw the NCAA regionals play out. It's basically a play-offs of sorts to see who goes to the "big dance" as they say on letsrun.com. There is so much depth in the NCAA right now, it's an exciting time to be a running fan. I don't know if I'm more excited for the team battles or the overall individual battles that will happen at Terre Haute. The story's that course could tell.....the battle between Sam Chelanga and Galen Rupp in 09, Our own Cam Levins vs Chris Derrik in 2012, and last year Kennedy Kenthuka taking it out at 27 minute 10km pace and get caught by the freshmen phenom Endward "King" Cheserek. I get goose bumps just thinking about it. I'm so amped up to watch it this year. I predict Oregon goes 1-2 with Cheserek and Jenkins (13:18 5km man). And the team title stays with the C.U Buff's. The legendary program of coach Mark Wetmore will prove to be too much for anyone else to deal with. Too many long runs on Mag's at 7400 feet elevation....nobody will have more in the top 10 then C.U. Tune in and watch some SICK running.

On another note congrats to my friends who raced the Athletics Ontario XC Provincial Champs today. Great to see Matt Loisell back running well. Also, shout out to my boy Rejean on a return to form. He has been dealing with some injuries/struggling to feel good with his running the past year or so and in the mean time has helped launch an awesome store in downtown T.O. BlackToeRunning. Check it out if your in the area and be sure to check out his group that he coaches Pace and Mind. Big things happening from them. (Rejean is a beast 2:17 Marathon Debut in 2011.) Last shout out goes to my boy Garret De Jong. This guy is nails man, We always seem to run together for most of the races we race in then he toasts me the last mile or so. I guess him being a 3:55 1500m man explains this. Keep killing it man, I'll see you on the line in April!

Last point is that Saucony's Molly Huddle won the USA Road Circuit Championchip today after winning the 12km champs. Way to go Molly. What a year, personal bests from the 5000m on the track (which was a new american record) all the way through to the half marathon. 

JJ's Weekly Training Wrap Up.

Nothing new here....JJ basically runs some 1Km repeats in crazy wind at a pace that would make a seasoned runner cringe and then a workout of 300's at 4 minute pace....no big deal. Ha, atta boy, keep it rolling.

Monday - took the day off as I haven’t had one in over a month and I was in a down week.

Tuesday - just shy of a 5km warm up with drills and strides. Workout was 10x1km off of 60 seconds at the lake. Very windy out but the workout went well. Splits were 301 259 258 257 256 258 258 257 301 257. Average of 2:58. Felt really good today despite the heavy wind I was getting. Just shy of 5km warm down. Total of 19.5km

Wednesday - 18.1km easy in 70 minutes.

Thursday - 18.1km in 69 minutes. Felt a bit tired on this one.

Friday - 17.1km easy in 66 minutes.

Saturday - Just shy of a 5km warm up with drills and strides. Workout was 16x300 with 300 jog continuous in under 90 seconds. Wow this was cold and windy but it was more of a cross wind than a head wind so I was a bit luck. I averaged 45 seconds for these with 8 reps in 45 and 8 reps in 46. Hard workout but got it done. Just about a 5km warm down. Total of 19.3km

Sunday - Did a very nice and easy 13 miles in 1:24. I needed a fairly easy one as I was pretty soar from yesterday.

Total of 113km or 71 miles. Very happy with the two workouts that I was able to string together. Next week I will be back in the mid 80’s for miles and will have a tempo and a longer interval workout!

 

My week that was in training


Monday

10 miles in 62:21 or 6:14 pace - AM
30 minute swim - PM

Tuesday

10.06 miles in 62:11 or 6:12 pace - AM
5 miles in 31:37 or 6:17 pace then 10X100m in 13/14 seconds each - PM

Wednesday

12.09 miles in 69:47 or 5:47 pace - AM
Gym for some planks and hip mobility work - PM

Thursday

10.07 miles in 64:33 or 6:27 pace - AM
OFF - PM

Friday

10.42 miles in 66:32 or 6:19 pace - AM
5.08 miles in 31:03 or 6:11 pace followed by 10X100m in 13/14 seconds - PM

Saturday

10.04 miles in 62:28 or 6:14 pace - AM
OFF - PM

Sunday

13 miles in 1:23:44 or 6:21 pace - AM
OFF - PM (By off I mean I'm typing this and stuffing my face as I'm cold and hungry ha)


So that was my week. We hit 88 miles there and felt good doing it. The average pace is coming down and next week I've got two nice workouts on the books and the miles will hit 90. Let's "let it ride" as they say. Pumped to get after a workout.


Let's talk winter/cold weather running jackets


As you guys are all aware our winters are nasty. And while I did invest in a good treadmill a couple years ago I don't want to be on it running 90-120mile weeks. So one of the most important things is a good jacket. Last year I was all about my Saucony Nomad jacket. It kept me warm during all kinds of weather from hail, rain, snow to heavy winds. But this year I've decided to try out the whole line up of winter jackets that Saucony has for winter 2014/2015. I'm not saying you need them all, in fact one of these bad boys will serve you just fine but I figured I'd break them down so you can see for yourself what you might need and what works best for your running plans this winter.

Saucony Razor Jacket



This is like the Rolls Royce of winter running jackets. It's not just water resistant but water proof as well as wind proof. So you can head out in anything and stay dry. It has a ventilated back pannel so you don't overheat and fits really well. This is what I'll be wearing for 90% of my runs this year. When I talked to Colin at the CIS race and saw he had his on I mentioned how it was an awesome jacket and his response was "my new favourite" which is precisely what JJ said when he got his. Check this one out, you won't be disapointed. Here is the link for all the specs  http://www.saucony.com/en/razor-jacket/14006M.html?dwvar_14006M_color=SA81007-BK


Saucony Nomad Jacket 



The Nomad jacket is the "work horse" of the line in my opinion. I ran in this jacket all last winter and it took care of me. This year it has some minor changes with the addition of thumb holes, flexshield, and some different pockets. This jacket is water ressistant and wind proof. It's a great piece to have for this winter. It will keep you warm and sheltered from the elements. Like I said, it's a work horse and get's the job done day in, day out. Here is the link to view it - http://www.saucony.com/en/nomad-jacket/11883M.html?dwvar_11883M_color=SA81009-CRBBLF


Sonic Reflex Jacket



The Sonic Reflex Jacket is all about visibility with the new ViZiGlow technology. It has a reflective pattern running throughout the jacket and as soon as light hits it, well it lights up big time. During this time of the year we are almost always doing some of our running in the dark because of work schedules and other obligations so it's smart to have something like this on to garantee that vehicles can see you when your out there getting those miles in. In terms of the jacket, it has a DMR coating so it's water resistance and it definitely breaks the wind well too. And, it's also just super cool looking. I had this on when I was out for a run with Jon Lodge this week, and if Jon says "that's a good looking jacket" well, I mean it's got to be. (For those of you who don't know Lodge....he's a legend, just "livin' the dream"). Here is the link to this one - http://www.saucony.com/en/sonic-reflex-jacket/14008M.html?utm_campaign=bazaarvoice&utm_medium=SearchVoice&utm_source=RatingsAndReviews&utm_content=Default


Alright friends, that's long enough for this week hey. No need to go writing a short story blog entry. Thanks for stopping by and I'll be back mid week to break down NCAA's!

Keep your sticks on the ice,
Dave

Monday, 10 November 2014

Week of training Monday November 2ed - Sunday November 9th + JJ's Weekly Training Wrap Up

Hey friends, I hope your all doing well. First let me just say that you might notice I'm tracking my weeks Monday - Sunday now rather then Sunday - Saturday. I first started tracking mileage/weeks of training through my garmin and that used to have weeks that began on Sunday. But JJ sent me my first month of training and he has it broken down on a spread sheet from Monday - Sunday so that's why you see that in the heading. Anyway. I'm back training with purpose and am enjoying having the structure. My easy running is much quicker then it's been before but my miles are lower so I'm hoping I'll be able to keep things rolling and when the real hard sessions come around the fitness will make a big jump.

Before I jump into JJ's recap on his training and my own I just wanted to send a big thank you out to Saucony for the continued support. I got an awesome care package of fall running apparel last week. The new stuff they have out in fantastic. I especially love the Saucony Razor Jacket. It's completely wind/waterproof and fits amazing. Also the Nomad series of jackets and 3/4 zips are awesome too for our cold winters. I'll jump on later this week and give a review of their new apparel and some pieces that are must haves for this winter.


JJ's Weekly Training Wrap Up



JJ had an awesome week and seems to really be coming into form. I was blown away by those 2 mile repeats he ran.....so fast. He's going to kill his first indoor meet.


Monday - 18.1km in 66 minutes felt pretty good.
Tuesday - 4 km warm up with drills and strides. 7.7km tempo run at 446 mile pace on the treadmill Over 5 km warm down.
Wednesday - 18.1km easy in 69 minutes.felt good.
Thursday - 17km in 66 minutes.
Friday - 17.1km in 66 minutes. Getting ready for tomorrow.
Saturday - 4.5km warm up with drills and strides. 3x2miles on the road loop with 2 minutes rest. 941 939 935. Felt pretty good the whole time until the last mile of the last interval. Great session. 4.5km warm down
Sunday - got in 24.5km in horrible rain and windy conditions. Felt brutal the whole time. 1:40 total


My Week in Training,


Monday

10.1 miles at 6:12 pace run in 62:54 - AM 
OFF - PM

Tuesday

10 miles on the treadmill at 6:00 pace run in 60:00 then 10X100m in 13/14 seconds with 100m jog recovery on the indoor track - AM
Core work and hip mobility drills - PM

Wednesday

12.14 miles steady state at 5:51/mile pace. The run took just over 70 minutes - AM
OFF - PM

Thursday

10.11 miles easy at 6:31/mile pace in 65:54 done on the trails - AM
OFF - PM

Friday

10.21 miles at 6:16 pace in 63:56 then 10X100m with 100m jog recovery all in 13-14 seconds - AM
45 minutes in the pool - PM

Saturday

10.13 miles easy at 6:22 pace before the CIS Champs in 64:42 - AM
OFF/running around the golf course for about 5km - PM

Sunday

12.03 miles steady state 5:54/mile pace. just over 71 minutes - AM
Core/plyometrics and 15 minutes skipping - PM


OK folks so that was my week, it was about 78.3 miles with the strides and everything in there. Much less then before but the average pace of the week was 6:17/mile and that's about 45 seconds faster then it used to be. So the key here is quality. The workouts will be introduced in a couple weeks so I'm looking forward to that. And I've got my first double on the books tomorrow. I'm pumped to get things going as I feel super strong right now.

Stay locked and thanks for stopping by!
Dave

Sunday, 2 November 2014

Week of training Sunday October 26th - Saturday November 1st + JJ's Weekly Wrap Up + NYC Marathon Thoughts.

Hey friends! I don't know why I entitled this entry as if I've been doing my regular training but old habits die hard I guess.....ha. I'm just kidding, obviously I was on my scheduled break. But, ladies and gentlemen, the break is now over and I'm chomping at the bit to get back at it. I'm both physically and mentally recharged and I'm going all in this fall/winter. JJ sent me my first months training there last week. I'm putting my complete faith in his approach and will see it through until the end of next year. I really trust his judgement. Not only is he a very decorated runner who has some stellar PB's but he explained how our Saucony Teammate David Jackson took him under his wing when JJ himself was making his return after a short hiatus post college. How does the old saying go? You are who you chose to surround yourself with? Something like that? Ha well I'm in good hands.

I'm going at it this fall and winter 100%. 0 junk miles over 6:30 pace. The majority of easy running under 6:00/mile and quality workouts where I'm emptying the tank. My mileage is going to be cut back by a great deal. What Jeremiah suggested was cycling it where I'm coming down after higher weeks. I want to come out next spring a different runner. No more fooling around with this 15 minute 5km business and mediocre 10km. We identified some major weaknesses in my running game. Most notably footspeed and speed endurance. Sure I do well here locally but let's face it folks I've got my ass handed to me away this year. So it's time to remedy this. Anyway, enough about that. You, my fellow runners who read my humble blog will see how the training goes and progresses from week to week. Stay locked, things are going to get FAST up in this! ;)

2014 NYC Marathon.

Well if you are a hardcore running fan like me you tuned into the NYC marathon today. It didn't disappoint. Wilson Kipsang once again proved he is the best man on the planet over 26.2. He took charge after a pedestrian opening 20 mile due to the wind but when he went, oh dear was there ever carnage. The only man to put up a fight was Lelesa Desisa, (2013 Boston Champ) But Wilson is just way too much for that guy to handle. When he took off with 200m to go he put like 5 seconds on him. It was epic. Desisa had some elbow contact with him with about 400m to run and Wilson looked at him with a look of either disdain or pity, He almost let Desisa have a go at trying to win, then just blew the doors off him. My dream is to see Wilson back in Berlin with his training mate Kimmeto both ready to run and 2-3 quality pace makers who can get them to 30-32km. This would be so ridiculous. Guaranteed we would see another 20 plus seconds come off the WR. 

Mile splits from 22 -26
Mile 22 - 4:37
Mile 23 - 4:35
Mile 24 - 4:55 (the boys stopped into starbucks for a bit on this one) lol s
Mile 25 - 4:38
Mile 26 - 4:33

On the women's side we had a barn burner as well but lets face it, everyone who follows the sport knew that after Kiplagat went out the back door at 19 miles and Deba started falling off no other women had the credentials to challenge Kaitany. It was a great run from her. I'm impressed with that 2:25 flat into a headwind. That's got to be worth 2:17 high - 2:18 low on a Berlin type course with good weather. IMPRESSIVE.

What to know who wasn't impressive? The Americans (except for Meb 4th place, epic run, and Deena who is 41, super tiny and not known to run well in the wind. Great run from her. Her and Meb are hanging on until someone worthy/as talented comes along I think).

I followed all the buildups of guys like Ryan Vail, Nick Arcianaga, Desi, Kara........and let me tell you, NOT IMPRESSED. I mean these are great runners, don't get me wrong but how are they getting so much media and how are they so popular? It's rather bizzar considering our top men and women marathoners could scalp them 9/10 times. (Desi is still decent, but I think you give lanni another couple build ups and have her run just 2 marathons/season and she takes desi.) I don't know what to make of this. I feel like Eric's 2:11:21 got no recognition at all and trust me folks on that day in Toronto we had 20km/hour winds as well. You'd think it's the first time these people ran into a headwind or something. Vail ran 2:15 as did Nick. Desi ran a solid 2:28 but was yo-yo-ing off the back from the 13 mile mark and the girl leading was making her marathon debut who went onto break 2:26. So in reality desi wasn't a factor at all. (I'm actually a fan of hers but I'm stating facts here). As for Kara, 2:37, I won't say anything else as that time sort of speaks for itself. That's not good for someone who actually does this for a living. 

There is however hope for the US in the marathon. On the womens side Shalane is still a BEAST. She ran a 2:21 in berlin and might be able to chop a little more off that. What could happen in the future too is Berzunesh Deba (2:19 girl) who had an off day today but was second at NYC the last 2 years and ran a PB of 2:19 this spring is trying to get citizenship for 2016. I'm sure some of the american born girls wont like that but I mean take a look at what it did for the US when Bernard Lagat was a naturalized citizen. So lets see it. Deba, Flanagan and Desi would be a solid Olympic team! For the men, Meb is still very solid, he finished 4th at the last Olympics, won Boston and was 4th today. Ritz has run 2:07 and could still get into that type of shape again without much problem as long as he is healthy. Then eventually, you have the think Galen Rupp will be an animal at the marathon. His only half he ran 60:16, did I mention he fell?

So that is my little rant about the marathon today and the state of the event in the US. I only get fired up about it because I see some of the talent we have here not getting the recognition they deserve. For example Reid Coolseat had the 3rd fastest time in North America last year but everyone was going nuts about the great debut of Tagenkamp (2:12 on a day where 2 guys ran 2:03.....come on....). 

As Canadians we should be super proud of our men and women and be thankful that they are so humble as well. 


JJ's Weekly Training Wrap Up


JJ got after an awesome week of training, love seeing him healthy and running so well.


Monday - 17.1km easy in 66 minutes. Feeling really soar from the track workout yesterday!
Tuesday - 18.1km in 70 minutes. Feeling a bit better but my legs still feel a bit trashed.

Wednesday - 4km warm with drills and strides. 7km tempo in 20:45 or 4:46 mile pace on the treadmill. This one really hurt compared to last week but my legs were still soar from the 300’s I did on Sunday. Overall though I was very happy with this effort. I got just over 5km for a warm down. 16.3km
Thursday - 18.1km easy in 70 minutes
Friday - 17.1 km easy in 66 minutes.
Saturday - Just shy of a 5km warm up with drills and strides. For some reason, I wasn't feeling the best going into today. Really didn't have a set plan as my last 3 weeks I have been nailing workouts as hard as possible and I just needed something solid not crazy. I settled on 7x1mile with 60 seconds rest at 4:55 pace to give myself a break. I ended up going fairly quick on these as David wasn't feeling 100% and only did the first 2. I ended up at 4:59 4:51 4:51 4:48 4:48 4:47 4:44. The average was 4:49.7 which is smack down at 3:00 km pace for just over 11km of work. It really makes me want to try the half marathon again if I can get my leg to keep going in the right direction as this shows I could run a fast one! Just over 4km for the warm down. 19.5km total
Sunday- 14 miles in 1:31 with David Jackson. Felt really relaxed today which was awesome and decided to keep it a bit shorter rather than go another 1:40. Averaged 6:30 pace the whole time.
Summary 128.8km for the week or 80 miles. Really good week of workouts just need to dial it back a bit this month and then hit it very hard in December as my first race will be the middle of January.


So that's it for me. You'll see my training resume next week. So watch for that. Thanks as always for reading folks! I really do appreciate it.

Cheers,
Dave

Wednesday, 29 October 2014

Week of training Sunday October 19th - Saturday October 25th (taking some scheduled down time) + JJ's Weekly Training Wrap Up.

Hey friends, sorry for the delay here, I'm just getting time now to get a post up. I have been under the weather since about mid day Saturday and am finally just getting back to 100%. I'll wait until Saturday to start in on my next training segment. I'm actually super excited to start fresh and build up for some fast times indoors. JJ and I have chatted about the game plan. And looking at the first month of training he put together I'm really anxious to get at it. There are going to be lots of changes compared to what I was doing but I'm sure it will lead to success and faster times. The big goal is to get that 5km/10km time down to something respectable and hit some good ones in the spring. I'll really need to focus on my speed and bring that up through more fast work and strides.

I'm not forgetting my STWM recap or anything I'm just getting this post up first that will have JJ's training wrap up from last week. I'll be back on the weekend to do my recap and look at NYC 2014 as well as my thoughts on starting up the training again.

JJ's Weekly Training Wrap Up.


JJ had an awesome week. Stoked to see him healthy and stringing really solid training together like this.

Monday - Easy 17.1km in 66 minutes. Pretty tired from the mile repeats from the day before.
Tuesday - Easy 18.1 km in 70 minutes. Felt pretty good on this one and was just getting ready for tomorrow workout.
Wednesday - 4 km warm up with drills and strides. 7.25km tempo run @ 446 pace. Came through 4 miles in 19:04 and kept it going. Felt way better then last week and got in a 5km warm down for just over 16km for the day.
Thursday - 17.1km easy run in 66 minutes.
Friday - Am did 18km in 69 minutes and then did a PM run of 5 miles in 29:05.
Saturday - Got in 11 miles in 66 minutes on the dot. The worst my hamstring has been for some weird reason this morning. Hopefully the weather is better then today.
Sunday - 5km warm up with drills and strides. 16x300 with 300 jog continuous. I have done this work a lot and its great to help keep the speed endurance going as your rest is just long enough for you to bang something pretty quick off. Splits were 46 47 46 46 45 45 46 46 46 46 45 46 47 46 46 45. Average was officially 46.1. I had absolutely crap conditions with wind and rain and after two I almost called it but gutted it out. I’m actually really happy with the out outcome as I know with better conditions I would have been at that 45 average I was looking for. Total 19.5km
Summary 132km or 82.5 miles. Two very good sessions and hopefully will keep progressing with the leg!


So as I mentioned above, I'm on a training break so no week in training for me but I'm back at it this Saturday after about 10 days of scheduled down time. But we will be back in the saddle and cranking out workouts next week.

Stay after it friends,
Dave