Tuesday, 29 July 2014

Week of training Sunday July 20th - Saturday July 26th, thoughts on the tely 10 and fall plans.

Hello again running friends,

Sorry for the delay on this post, I've been in full on recovery mode since the Tely and am only now getting back to feeling somewhat normal. It was the first time I've ever had to go to a medical tent after a race. I must have gotten some heat stroke or something but all I know is that I was going to grind out those last 2 miles regardless of what the body was telling me.

2014 Tely 10 thoughts/race recap.

Well first off let me just say anyone reading this who has never participated in this historic race I highly recommend it. The NLAA do an amazing job putting this one off and it has the feel of a big city race. We had a record number for this years edition of the race with 4200 runners. 

When we got out there and did a warm up we knew right off the bat that it was going to be ridiculously hot. But hey, we all had the same conditions to deal with so after a 2 mile warm up and some accelerations I got on the line and we were off. When I looked at the field I knew that there were 3 super fast dudes coming from Nova Scotia, Dan McNeil (30:38 10km 2:24 Marathon), Brent Addison (1:10 half marathon) and Lee McCaron (8:30 3km, 31 10km and 2:27:00 Marathon). So I figured the goal would be top 5 and to just get myself into a race. Originally I wanted to do just the opposite and hit splits running my own pace but I knew in the heat going out on a solo mission like that would not end well. 

So as the gun went off Dan and Colin imidiatly establish themselves in the front and took the race out at an honest pace, not blazing as the first mile is mostly uphill but I knew what they would do once they crested that first hill. So I sat off that pace by about 7-8 seconds for the first mile and found myself in a group with the 3 boys from Nova Scotia, Peter Power (who had the race of the day and was on me right until the end!) and John Angelopolous. After the first mile split I stopped looking at the watch and began trying to use the least amount of energy to stay in this pack. The first 5 miles went really well and I wasn't breathing too hard or coming close to crossing over that aerobic threshold line but I was getting super hot. By halfway myself, Brent Addison and Lee McCaron were rolling nicely, although we had somehow let Peter Power gap us by about 50 meters. I chose to stay with that pack instead of bridging the gap up to Peter just for the fact that there was safety in numbers and we had lots of race left. 

When we got to the hill at mile 7 Brent had fallen off our pack, I called out some encouragement to him to stay on it and he ended up finishing really strongly. So myself and Lee caught and passed Peter on the hill at about 7.5 miles into the race, and we kept plugging along at a nice clip. with two miles to go I could sense a pace change from Lee and all of a sudden I began to hurt big time, I check my watch and we are running 5:05 pace.....yeah my legs had enough of that after about half a mile, I tried to stay with him but he made a really strong move and clearly had more in him at the end then me. But at that point I still had him as a focus point and kept the gap down to 20 seconds by the end of the race. I'd be interested to know how fast his last mile was as I ran a 5:09 and he was pulling away pretty good. 

So I hit the Tim Hortons there with about 1km to go and I hear people cheering for Peter Power to "catch him Peter, you got this". At that point I have a look behind me and see Peter is closing like a freight train....I told myself to just get to the last 400 and then start turning the legs over as best you can. The last couple minutes of the race were insanely painful but I held on and kicked it in pretty well. When I came over the line the clock read 53:58-53:59 and all I could think was thank god it's over, I didn't care that I had run basically the same time as last year down to the second. I raced a much better Tely this time around regardless of the time and I finished 4th overall in a super deep field. Colin took the win with Dan about a minute back, Lee another minute or so back and I was 20 second back from him with Peter Power right on my heels only 5 seconds behind with Brent Addison trailing him.

All in all I'm really proud of the race. It was 27 degrees at 8:15 with an 80% humidity so to perform like I did is a good day for this kid. I'm going to take some downtime after the Gander race this weekend to fully recover and then start my build up for the fall. 

Tentative fall race schedule

September 7th - Provincial Timex 5km Road Race (this is a great course that i should be able to run a PB on and defend my provincial title.)
September 20th - Oasis Zoo Run, Canadian 10km National Champs. (Love this race!)
October 12th - Turkey Tea 10km Road Race (a great course and I should be able to PB on that one)
October 19th - Scotibank Toronto Waterfron Half Marathon - (The big goal for this fall)

I'm also leaning towards to Vancouver Eastside 10km on september 13th as well, but I'm not booked for that just yet.

Week of training/tapering


12.3 miles - AM
6.3 miles - PM


4.5 miles - AM
11 miles - PM


Workout - 12X400m with 60 seconds recovery. Averaged 68 seconds. This was my last hard effort to feel some good turnover. JJ suggested this one and it felt good to do something so much faster then race pace. Thanks bud.

3 miles - AM
11 miles with workout - PM




10 miles easy with strides - AM


30 minutes/4 miles easy - AM


4 miles with strides - AM

Well that was my week leading up to the race, back to the grind for another week before some scheuled down time! Thanks for reading. I'll be back on Sunday with another one.


Sunday, 20 July 2014

Week of training Sunday July 13th - Saturday July 19th, New 5km PR, Tely 10 in 7 days and JJ's weekly training wrap up taking a break before a fall build up!

Hey everyone,

Well we are only a week out now from the tely, I hope your all feeling confident about your fitness and are excited to get out there and have some fun on the historic 10 mile course. I'm feeling ready to roll coming off a week of 120+ miles with 2 stellar workouts as well as a shiny new 5km PR of 15:15.

I want to talk about the Diamond League Monaco meet that went down on Friday but there are 4 races to go into so I'm going to make a whole blog entry dedicated to it that you can expect on Wednesday, I'll break down the best 1500m race ever run with 7 guys going sub 3:30!!! Think about that for a minute.....sub 3:30 equates to a 3:46 mile or faster......mind blowing. The men's 800 saw 5 men running in the 1:42's. Then there was the men's steeplechase where our Canadian boy Matt Hughes took the scalps of American record holder Evan Jager as well as some top notch Kenyans running a time of 8:12, only 1 second off his own Canadian record. Finally the women's 5km was a stellar race as well, we saw Genzebe Dibaba showing the form she displayed indoors this year and took the win in 14:30 while Saucony's Molly Huddle broke her own American record running 14:42 with fellow American Shannon Rowbery running a great time herself of 14:48. So lots of things to talk about and analyze with regards to this event so I'll put some time into writing a proper post that gives all the races the time they deserve......meets like this are what make Track and Field.

New 5km PR!

As I mentioned last week I headed out to Clarenville with Joe to run a 5km to really blow out the lungs and see where my fitness was truly at. I knew I was fit but without tapering it's hard to know what your capable of on race day. It's hit or miss. So I got after it and ran exactly what I figured I would 15:15. With a full taper and a smart first K I might have very well broken 15 and on a track I'm 100% sure I can do it. I've pencilled in a 5000m on the track on the 6th of August just so I can get that sub 15 before I take a little scheduled break before starting my buildup for the fall where I'll do 4 races and really focus on two big ones the 10km National road race Championships and STWM (the half) I'll do two others as well a 5km and a 10km but those are the big two that I want to hit hard and place well. Looking at the STWM 1/2, normally 1:08 high 1:09 low is good for top 3-5 so that will be the goal.

As for my 5km race I went out a little hard coming through the 1st Km in 2:57 which has some uphill coming out from the school before it levels off. I knew this was going to bite me later but I managed to hold things together pretty well and even ran a 3:04 last 1km that had a hair pin turn.

I want to thank the fine people of the Clarenville running club http://randomrunners.ca/ for putting off an incredible event and making everyone feel at home. I highly recommend you all try to make it out to this race next year, they also offer an 8km. I know I'll be back again. I'll attach a clip of the race and pictures below.

JJ's weekly Training Wrap Up,

Like Jeremiah mentioned at the end of last week's post, he's taking a week or so of time off from running after a great winter/spring/summer of training. When he starts his buildup again for some quick times this fall we will pick things up where he left off. Be sure to tune in as JJ will be looking to run some blistering times this fall and then chase a fast 5000m indoor this winter at some meets in the states.

My week in training,


Long Run - 20.3 miles of easy running, I haven't been getting after long runs the way I was in the winter as I feel like when racing it's just important to sustain that aerobic strength rather then trying to build more while at the same time trying to compete at a high level. Recently these runs have been about 6:20-6:30 pace rather then the 5:50's they were in the winter. With that said as I start my build up for a really fast half this fall after some down time I'll be hammering them out a gain for sure.

20.3 miles - AM


Workout - 7X1km off 60 seconds rest, I jogged across the infield to the start line during my rest periods. Theses were pretty much bang on 2:56 every rep and that's what the average came out to be. One was 2:53 and my first one was a little slow in 2:58. For the most part I was running 70 second 400's and coming through 800 in 2:20-2:21

4 miles easy - AM
12.5 miles with strides, drills and workout - PM


OFF - PM (however I did do a 45 minute pool run in the afternoon)


Race - Clarenville Days 5km Road Race, like I mentioned before I ran a PR of 15:15 and felt really good about it. I had to drive almost 2 hours out in the morning but felt good after a shake out and some strides before the race. 

11 miles with warm up, race and cool down - AM
12.3 miles when I got back in St. John's to get the junk out of my legs from driving back the 2 hours - PM


20.1 mile Long run (not expected but had some extra time at lunch so kept it going) - AM
Off - PM


7.5 miles easy with strides - AM
12 miles - PM


Workout - Tely 10 prep workout 7X1mile from miles 2-8. This was a feel good session, on some of those miles that are quick like number 5 I could have probably run repeats at like 4:35/mile but I wanted to be around or just a hair quicker then goal race pace so I dialed it back and just ran controlled. The average was 4:59/mile for the entire workout. I'll attach the garmin connect splits. 

13.2 miles with workout - AM
8 miles - PM

So that was my week, I felt really good about it and I'm thankfully holding my fitness well, I'm in dire need of some down time before I start another training block towards September/October. So I'll rest up this week with the exception of a set of fast 400's then race the Tely 10 Sunday, Gander the next Saturday, then a 5000m the following Wednesday followed by a well earned rest.

Thanks for reading and I'll be on mid week with my breakdown for the Monaco meet as well as my thoughts on the tely 10 for this year.

Run hard,

Monday, 14 July 2014

Week of training Sunday July 6th - Saturday July 12th + JJ's weekly training wrap up + tely 10 thoughts and comparing male to female marathon performances.

Hello again,

I hope everyone is enjoying this weather we are having, it's making things hard on the running front but after the winter we had I'm just psyched to have some heat. I got out this morning with Joe to do a long run and watch the Mews 8km, I must say I was SUPER stoked for my teammate Colin Fewer on an incredible run. The conditions were as perfect as they could have been and Colin took full advantage and ran an incredibly fast 23:49 FTW. That's a blistering pace of 4:46/mile. I was also really happy for Julia who is making the jump up in distance and ran her first 8km in a time of 27:01. That's very fine running, Julia has a bright future on the roads for sure. As I watched the race I was really happy I wasn't running it. I mean I'd have loved to gone out and run a huge PB, but looking at the times what I figured I'd have run 24:40-24:45 would have put me a minute back from Colin and a minute ahead of the boys that came in around 25:45. I made the right call and hit some big workouts last week. I'm going to do a 5km in Clarenville this Wednesday and really try to run it as hard as I can and get a gauge of my current fitness just so I know what pace to go out for the Tely. I'll try to run 15:00. I hear its a little undulating the first and last mile but the 2ed mile is supposed to be pancake flat. I believe that on a track I can dip under 15 so on the roads I should be able to solo at least a 15:15. We will see how it goes, I'll jump on after the race and let you all know how I make out.

Tely 10 2014,

This years race is shaping up to be one of the fastest in recent history. With Colin being in top form in the 8km it looks to me like he's ready for a 10 mile of under 50 minutes. Matt Loiselle is also registered and even with limited training Matt can probably run a 49:00 or better, in 2012 he was 48:08 and ran 25km the day before. Then we have my boy Dan McNeil, he's run 30:38 for 10km this spring and is fresh off a 2:24:02 marathon in Ottawa back in May. On the right day Dan could also threaten 50 minutes. So the men's side is pretty stacked, which is a good thing for sure but it's going to make breaking into the top 3 very difficult. I'll have to run my own splits and hope someone falls off their pace or goes out too hard. How I'm looking at it this year is to just continue to drop my personal best over the distance and let the placing take care of itself. I have a feeling I'll be running a fair amount of this one on my own and it will force me to stay focused and hit my splits. I'm not sure if I'll try to run 5:05 pace or 5:10 pace. I'll know after the 5km on Wednesday. Talking to Colin about it he was telling me the best way to run the race is to come through 10km 20-30 seconds off my personal best (31:17) and keep grinding it out until the end, so that would be right around 5:10 pace which is what I'm leaning towards. It's far better to come through 10km feeling strong rather then to be holding on for dear life and then hitting the uphill section of the course. I'll make the call on race day but this year I won't be focusing on racing anyone, rather I want to maximize my current fitness and get the most out of myself on Tely day!

On the women's side, Kate Bazeley should have a great shot at the course record of 55:47 if we get a good day. As well, I wouldn't be surprised to see Julia run something in the 57 low to 56 high range either based on the race she ran today. It's going to be lots of fun regardless and the post race festivities should make for some great stories the following Monday!

Comparable performances in the Marathon Men vs. Women.

This is something I've been thinking about this past week. But even before that I was wondering about this when taking a closer look at the qualifying standards set by Athletics Canada. For women they have set it at 2:29:55 and for men it's 2:11:29. Now please if anyone out there has some thoughts on this or has knowledge about relative performances I'd love to hear from you so leave me a comment bellow and we will get the discussion going.

Let me start by saying I think both standards are too harsh and we should just use the Olympic A standards as our qualifying times, 2:15 and 2:37 like they do in the U.S. This would give more athletes a chance at getting to the big show and gaining valuable experience competing on the world level. We could have a whole debate on this and it's something I'll write about in the future but for now lets look at the times and compare them.

Lets start by laying out what the top end runners for both Male and Female are running over the marathon. 2:03/2:04 for men. (If you can't run 2:04 or your name isn't Stephen Kiprotich then forget about winning a major or world title.). On the women's side of things 2:18/2:19 is what the standard for what the truly elite marathon runners produce. Even when they don't run those times on a course like say NYC, the girls with those PR's end up winning by going out conservative then running a 1:08 last half. So 2:03/2:04 vs 2:18/2:19. (Paula Radclif's 2:15 is the outliar here and could very well be a 2:00 men's performance).

So that's a difference of 15 minutes over the marathon and I think that's bang on what the difference in qualifying stands should be, give or take a minute either way. To say that a 2:29 high is equal to a 2:11 mid is simply ludicrous. I've even seen break downs for prize money incentives (look up the Dublin marathon for example) where they give the same money to a sub 2:30 as a sub 2:09.........I don't even know how a logical person could come up with that. In my mind a 2:24 might equate to a 2:09. There are plenty of women out there who can run between 2:27:00-2:30:00 in various countries around the world that don't have the credentials of a world class runner. Not to say 2:27-2:30 isn't Elite, it most certainly is!! I just don't put the same value on that time as I would a sub 2:10 performance.

We can look at all the distances and try to extrapolate what relative performances are, or even look at the IAAF points scoring system and see what I'm trying to get across. I just think its something that needs to be talked about.

There is a reason the Canadian Marathon record of 2:10:09 has stood the test of time with many sub 28 minute 10km runners unable to drop it any lower, it's a fast mark, maybe not in this day of east African dominence, but a 2:10 flat marathon is blazing fast and in my mind when we have women running 2:25 we will have men running under 2:10. (Not that it's going to happen just like that but in terms of performances!)

JJ's Weekly Training Wrap Up

Jeremiah had a heck of a week and threw down a 15:04 on a hilly 5km route to take the win on Sunday, congrats dude, great run! 

Monday - 10 miles in 59:30. Felt pretty blown out.
Tuesday - 14.5km in 55 minutes.
Wednesday - 4 km warm up 6km tempo at 12.6mph or 4:46 mile pace. Went through in 17:47 and then 4km warm down. Really good session.
Thursday - 14km easy.
Friday - 15km in 60 minutes.
Saturday - 7 miles in 40:45. Last 4 miles were 5:39 pace.
Sunday - 5 km warm up. Race and won in 15:05. 8km warm down.
Summary - 103km or 64 miles. Race went really well as the course is pretty tough with the hills. I ended up racing a guy who has run 30:44 this year for 10km on the road and pulled away after 4.5km. Hot day. With the said I am officially ending the season till the fall and will resume training in a few weeks! My next goal is a 30 minute 10k on the road which I know I am more then capable of.

My week in training,


Workout - 3X2miles with Jason on the loop. Killed it, it was the best workout I'd ever seen Jason run. and he showed some great fitness in the race today taking 35 seconds off his 8km PR. I went 9:49, 9:51, 9:43. I was really rolling but it was so humid and sticky out, I must have lost about 7 pounds of water through sweating this workout. Happy with the effort though for sure.

6 miles easy - AM
13.2 miles with workout - PM


8.1 miles - AM
11.3 miles - PM


Workout - 10X1km off 60 seconds rest. I'll be honest, this workout give me nightmares, like the whole drive to the track I know how brutal its going to be, but all I can do is just try to gut it out. When I run K's with more recovery I like to get into the rhythm of running 70 second 400's but obviously with such short break if I were to do that here I'd be toast by number 5 or 6. Anyway I locked into running 72's as best I could and ended up averaging 3:00.5, not much deviation in the reps at all and with a good solid effort.

5 miles easy - AM
13.8 miles with workout - PM


4.1 miles really slow - AM
14 miles with strides - PM


6.3 miles - AM
12.4 miles fairly steady state - PM (5:43/mile pace)


Workout - 45 minutes of tempo on the treadmill. This was the best call because it was SUPER hot out, 30 degrees and feeling like 37. So I put the treadmill on 12.1 mph (4:57 pace with no incline) and hung on for dear life, the first 30 minutes felt beauty, then things got rough but I told myself the only way to stop is to fall off or make it to 45 minutes! Got er' done but it wasn't pretty!

12.3 miles with workout - AM
8.1 miles - PM

11.2 miles easy - AM
7.7 miles with strides - PM

So that was my week, mileage was great, workouts went well. I'm going to take a day off before that 5km on Wednesday to rest up a bit, but I'll hit a workout Monday, race Wednesday and hit one last hard one Saturday.

Alright friends that's it for me, I'll let you know how I make out in that 5km and get some pictures!

Stay after it,

Sunday, 6 July 2014

Week of training Sunday June 29th - Saturday July 5th + JJ's weekly training wrap up + The diamond league season continues.

Hello again,

I hope your all training hard and getting yourselves ready for the tely 10 or whatever your next race is. I'm putting in work and grinding away. I've decided to keep the training going the next two weeks rather then tapering down for the Mews 8km and then once again for the tely. I'd love to jump into the race and get that sub 25 minute 8km but it's really not something that makes sense for me as far as the scheduling is. The last 2 years I've run the race (and it's a great one by the way, I recommend anyone in town who's running the tely to jump on over to the Athletics Northeast website and sign up!). But for me personally I've had great performances there and then bombed the tely 10 two weeks later, the problem being I have to taper back my training and stop workouts basically the whole month of July when it comes to being rested for the race and then recovering for the next one. This year I know how the race will play out anyway, my teammate Colin Fewer will take the race out and run 24:00-24:20. I know where I am fitness wise and I can't go with that kind of pace and come through 5km in 15:00-15:10 and expect to not blow up the last 3km heck I'd be stoked with that for a road 5km as it is. I've split 5km in a 10km early this year in 15:23 and managed to hold things together, and I've come through in 15:47 and felt like a million bucks, so the fastest I'd be willing to go out is 15:20-15:25 and that would put me right in no mans land, too far away from Colin to help him out or give chase and I'd be well clear of whoever would be in 3rd with little motivation to keep pushing when I'd get to the point where I'm hurting bad. So as much as I want a fast 8km I want a fast tely 10 more. So I'll sit this one out and keep working hard for the next 2 weeks.

Paris Diamond League - Meeting Areva

What a barn burner this one was. In my mind Jenny Simpson stole the show and ran the race of her life. I wish Galen had used that same strategy and took the race by the throat on his own when the pace makers dropped out. When Jenny found herself in the lead at 900m into the womens 1500 she put the pedal down and made it even quicker, imidiatly she and Sifan Hassan opened some daylight on the chase pack and the distance kept growing as with each 100m that passed Jenny turned the screw a little more. with 150 to go Hassan moved wide and passed her but she fought hard to the line and was rewarded with a silly fast new 1500m PB of 3:57.2 on .1 of a second away from the American record held by convicted doper Mary Slaney, so for the record she holds the "clean" AR. I think she has more in the tank and will run something in the 3:56's before the season is out.

The other 2 races that had me on the edge of my computer chair was the mens 800m and 5000m. In the 800m we saw the gangly Olympic and World Champ gold medalist Asbel Kiprop run a world leading 1:43.3 which is just bananas considering he had a slow start off the line and just smoothly worked his way up through the field over the 2 lap race. What I loved was that he held off 1:41 man Nigel Amos. Watching him come down the strait and holding solid form while the 800m runner started rocking back and forth and breaking down biomechanically.....the 1500m strength paid off. (Granted it wasn't a pace like sometimes gets set by Matt Sherer when Rudishia is in the field spliting 48 low the first 400) But it was an epic race. I will enjoy watching Kiprop go after Hicham's 1500m world record of 3:26:00. I'm torn about weather he can do it or not, he ran 3:27.7 last year, but 1.7 seconds is a lifetime in the 1500m......

The men's 5000m really let me down. I saw the pace maker sheets that was circulating in the media and they had asked for 3km in 7:42 which is 12:50 pace but that never happened and it got tactical. I wish Rupp had pulled a Jenny Simpson, he needs to realize as good of a kicker as he has become hes not going to out-kick the top of the food chain 5000m guys, like the world's numbers 1 through 5. He can however use his 26:44 10km strength and make it really fast where maybe a 57 second last 400m would be enough to win. Edwin Soy just outclassed everyone running to a 12:59 even out-kicking the young Ethiopian Alimerew 

JJ's Weekly Training Wrap Up.

No surprise here, JJ kills it again this week with two incredible sessions, that 16X400 makes me tired looking at it. Thanks buddy.

Monday - 17km in 70 minutes with David Jackson. Nice and easy for the race tomorrow.
Tuesday - 20km total. 6 km warm up on the course. 10.3km trail race in 33:11 for the win. This was probably the hilliest course I have ever run in my life but was pleased with the effort. I would have been a couple of minutes faster on the roads for sure. 4km warm down
Wednesday - 18km in 65 minutes. Pretty tired from the race yesterday.
Thursday - 17.1km easy on the treadmill in 66 minutes.
Friday - 18.3km in 75 minutes with David. Felt pretty ragged from the work week to be honest
Saturday - 17.3km total at Burnaby Lake. I was feeling relaxed running 3:28’s so I kept it there the whole time. 60:11 was my total time.
Sunday - 2 mile warm up and half a mile of drills and strides. 16x400 with 60 seconds rest. I averaged 64 for the workout and ended with a 63. This is probably one of the best workouts I have ever done on the track and shows I’m ready to pop a fast one. 2 miles of warming down. Actual splits are below 65 64 64 64 65 64 64 64 64 64 65 64 65 64 64 63
Summary - 121.5km this week or 76 miles. It’s taper time yet again this week as I’m looking to try and run something quick this coming Sunday. Two solid sessions and I will do a 6km tempo at sub 3 min km pace on the treadmill Wednesday to keep my legs sharp.

My week in training


14.7 miles easy - AM
3.2 miles - PM


OFF - PM (didn't feel good Monday, with the race and what not on Saturday)


Workout - 45 minute tempo on the treadmill at 12.1 mph. This was a really good session and I think will help for the tely. I had done 40 minutes at 12.0 a couple weeks ago so I wanted to change a variable and run it at 12.1 but I got to 40 and decided to push on for another 5 minutes, awesome session but so much sweat everywhere.....lol.

4.5 miles - AM
12.6 miles with workout - PM


9.1 miles - AM
11.6 miles - PM


Workout - 7X1km off 90 seconds rest, the legs felt tired after the tempo but I gutted this one out. I should have used 60 seconds rest but I'll do that this week when i try for 10X1km at 3:00. Anyway this was a good workout that averaged 2:55-2:56. Basically ran 70 second quarters.

4.7 miles - AM
13 miles with workout - PM


6 miles at a shuffle - AM
13 miles - PM


Long run with Joe, I was going to pace him for his workout but we decided on a long run around all the ponds instead, nice and easy nothing crazy here just some good aerobic running.

16 miles - AM
5 miles - PM

Well that was my week, I only had 2 real workouts but I had an awesome session today of 3X2miles with my boy Jason (he killed it btw, best I've ever seen him run). But that will be on next weeks training log. So yeah, just going to put 2 more BIG weeks in then taper down for the Tely, JJ helped me figure out the best workouts to use so I can execute well on race day exactly 3 weeks from now.

Thanks for reading,
Keep your sticks on the ice,

Wednesday, 2 July 2014

Week of training Sunday June 22ed - Saturday June 28th + JJ's weekly training wrap up.

Hey running friends,

Sorry for the delay the last couple day's I've been busy but I didn't want to let another day pass without getting my week in training up for you all. Did you all get a chance to watch any of the track and field championships last week/weekend? The European and Canadian Championships were contested over the weekend and the US had theirs in Sacramento last week. I was super impressed with Leo "the lion" Manzano on taking the 1500m title, that guy has a nasty last 150 meters, he closed his last 400m in 52.8 which is pretty solid in a 3:38 race. The womens 1500 saw Jenny Simpson asserting herself as the top womens miler in the nation and proved why she has world championship hardware from the last 2 outings. In the mens 5000m the grand old man Bernard Lagat took his 7th title at the distance and just blew the doors off Andrew Bumblough, while on the womens side Saucony's Molly Huddle battled to the very end with Shanon Rowbery. Awesome races to watch. The longest of the track races the 10000m saw Galen Rupp easily handling Chris Derek and costing in to victory, if you have a chance to watch that replay on USATF.tv it's pretty unreal, he jogged in the last 100 after gaping Chris by about 80 meters in the span of 400. The womens 10km was a close contest between Jordan Hassay and Kim Connoly, with that indoor speed that Kim showed being too much for Jordan in the last stretch.

JJ's weekly training wrap up.

JJ had another awesome week in his training, I can't wait for him to run a 5km now soon. He just keeps piling on the consistent weeks of training which is key in long term development! Thanks for the recap man!

  • Monday - 18km in 65 minutes. Felt a bit a bit better then Sunday
  • Tuesday - 17.1km in 66 minutes PM 5 km with running group
  • Wednesday - 4km warm up then drills and stretching and then did a 7km tempo at 12.5mph or 4:48 miles or 2:58 km pace. Went through 7km in 20:50. PM 10km easy run with work
  • Thursday - did an easy 10 miles before I drove up to the interior. Felt not to bad from yesterday. 4km easy running in the trails with a group for work in the PM
  • Friday - 17.1km easy in 66minutes
  • Saturday - 4km warm up drils and strides and then did 25x200 with 200 jog continuous the whole time. my hards were 30 seconds for the average and my 200m jog is 56 seconds for the average. I wasnt very thrilled with this as I wanted 29's but the rest got pretty short and the conditions weren't great.
  • Sunday - 21.5km with David Jackson in 90 minutes. Very soar from yesterday so it was good to take it easy
  • Summary - 140.7km or 87 miles. One of the highest weeks ever but it also came at a cost because I was working consistent 12 hour days. My workouts and runs suffered Fri till Sunday. Next week I have a local 10km I'm going to do for fun in the trails and then one last hard track session!

My week in training,


17 mile long run - AM
3.2 miles easy - PM


Workout - 5X2km with 90 seconds recovery. This was a good workout, started off about 6:11 and worked in down at the finish to a 6:02. I was feeling pretty good about this one. I need more of the longer intervals like this.

4.5 miles - AM
12.1 miles with workout - PM


5.3 miles - AM
11 miles - PM


10.4 miles - PM


Workout - 25X200m. This was one JJ sugested to get the legs feeling snappy. It went well, I ran them all between 30-31 with the majority being 31 and felt controlled but fast. I'll be sure to keep the recovery a little shorter the next time I do this workout.

12.6 miles with workout - PM


8.4 miles easy and some strides - AM


Workout/race. I went into this 10km planning on running around 31:30. the course is really flat which is great and things went awesome the first 5km. I went through the mile in 4:55 and the 3km in 9:08 so clearly I was being a little ambitious, but I was still feeling solid. I wen't through the 5km turnaround point in 15:47 which is pace for 31:34, perfect. But the minute I turned around I got hit with what felt like a 60km hour head wind. The good thing was that I saw how much of a gap I had on second so I knew I'd be able to hold on for the win even if I wanted to jog it in at 6 minute pace. I tried to stay on it for the next 1km from 5 to 6km but the effort I was putting in to just run 5:20's was ridiculous so I shut it down and rolled the last 4km at a glorified jog. 5:30's or there about. Anyway the good news is I got the win by well over half a minute and won the provincial timex series.

11 miles with warm up/cool down and race.

Well that was my week, I'm pleased with it. I've made some huge jumps in fitness the last month. I'm just waiting on a good race/day to pop a fast one. This week I'll get after some good workouts and make sure to get a nice hard tempo in.

Here are a few pictures from the weekend and I'll see you Sunday!