Sunday, 28 September 2014

Week of training Sunday September 21st - Saturday September 27th + JJ's Weekly Wrap up + Saucony Cortana 4 and Virrata 2 Review + The 2:03 barrier falls.

Hey everyone,

Lot's to talk about. I must admit I was slacking on my women's breakdown of the fall Majors but to be fair Berlin wasn't going to be an epic race on the women's side other then the story line of Shalane Flanagan going after the AR, shout out to her for going after it, she ran gutsy and was rewarded with a PB of 2:21 low which is solid. Chicago and NYC are the races with big prize purses and appearance fees and they attracted the top of the food chain women. I'll do my analysis of those two women's fields later this week. All the heavy hitters are ready to roll. Both Jeptoo's, Kiplagat and the big return of Kaitany after her ridiculously fast 1:05:39 half marathon at the Great North Run. So look for that Wednesday or Thursday.

Is 2:02 the new 2:03 now?

I don't know how many of you set your alarms for 4am like I did. (even though I was racing/doing a race as a half marathon workout this morning in Harbour Grace) I'm so happy I did, Dennis Kemetto threw down an incredible performance with the help of Emanuel Mutai. This one was a barn burner. You know when you drop Kebede before the halfway mark that your running fast. I figured if it was tactical or a 2:04 mid type of race Kebede would win, but if it was a 2:03 type race it was down to these two stallions as I stated a couple posts ago. They went out at near world record pace coming through the half in 1:01:45 (world record pace was 1:01:41) which set them up perfect for a negative split which is how you approach that kind of a record. If you over cook things even 2-3 seconds/5km too early you could get into trouble. But when they passed half the pacer pushed the pace on to the point where they were 8 seconds inside of it when they dropped at 30km, this is where Mutai stepped up and made it interesting ratcheting the pace down, there was a 2:46 followed by a 2:47km split in there from 32-34 which is just silly. World Record tempo would have been 2:55/km. At this point it was on to break 2:03. Kemetto really owes much of that time to Mutai who was rewarded himself with a crazy new PR of 2:03:13. At 38km Kemetto got a gap and made a strong move. He kept the foot down and covered the last 1km in 2:57 to run 2:02:57. I was amazed to see it unfold and it's an incredible feat. I hope to see Kipsang return to Berlin next year with Kimetto and Mutai again to see what they can do with the 3 of them charging down the streets of Berlin. 

JJ's Weekly Training Wrap Up.

JJ once again gives us his weekly training break down. He was a little under the weather this weekend so lets wish him a speedy recovery so he can shake this flu and get back to hammering out those hard workouts we love reading about!

Monday - Easy 18km in 70 minutes. Felt pretty good and ready to roll tomorrow.
Tuesday - Easy 4 km warm up. Drills and strides. 7.7km tempo @12.6mph or 4:46 mile pace. Great session for me as this is always tough @ 5:45 am. Came through 7km again in 20:45 and 5km in 14:51. Easy 3 mile warm down. 16.2km total
Wednesday - Easy 18km in 70 minutes. Not to bad from yesterday.
Thursday - Easy 17.7km in 69 minutes. Starting to get sick and low energy levels.
Friday - 17km in 65 minutes and feeling terrible. Sore throat and congestions setting in.
Saturday - sick on the couch
Sunday - the worst 14 miles of my entire life with David Jackson. Body was tired, and I mentally didn’t really want to be out there. I guess a character builder run. 22.5km
Summary - 109.5km or 68 miles. One tempo that was standard procedure and the rest really wasn’t anything to hit home about. Hopefully I can kick this cold, get my left hamstring to start cooperating and rip through some workouts again soon.

My week that was in training.


Long Run - I was still in T.O for this so got after a long run with Lindsay Carson. SUPER nice girl and a huge talent. Took second this year at the Vancouver Sun Run in 33:48 and was 6th at the 10km Champs last week in 34:28 I do believe or right around there. Anyways it was super wet but very enjoyable run.

20 miles - AM
OFF/Travel - PM


Workout - Where it was a Saturday race and I was feeling good Jason and I met up for a workout. He had a marathon one with 3 miles, 3X1km, 4X400 but we synced up as best we could. I did 7X1mile off 60 seconds rest at a moderate effort, a little slower then 10km race pace. I averaged 5:04 and felt super smooth doing it. Really just flowed well. I'm surprise as I felt raged during the race that weekend but the easy days before must have helped here for this one. 

14.2 miles with workout - AM/Lunchtime
5.5 miles - PM


12 miles easy with Jason - AM
9 miles super slow - PM


Workout - Treadmill tempo, 35 minutes at 5:00/mile pace with no incline or 12.0 miles/hour. This equates based on conversion tables to 5:13/mile effort which is bang on where it needs to be. I just couldn't be bothered to go outside and beat my legs up more then they needed to be. I figured as long as I was running the proper effort less impact is better.

15.9 miles with workout - AM
3 miles at a brutally slow pace - PM


5 miles easy with strides - PM
14 miles - PM


60 minutes Pool Running - PM (my Achilles was hurting just being safe)


8 miles with 4X400m to get the legs going - AM
10 miles - PM

It may look like I front loaded my week but I didn't do a workout on Friday or Saturday because I wanted to use the Harbour Grace 10km as a tempo/race pace workout for my half marathon coming up so I raced/used that as a workout this morning and won about 2 minutes give or take. I'll talk about that in next weeks blog post. I'll attach a picture below. The plan is to put in some good training this week with most at goal race pace then do one hard workout the next week before I cut things back a little for the Turkey Tea 10km. That's a decent course so I'l try to lower my 10km PR on that one. I should be able to at least bang out a 31:30 even though the training is half marathon specific, hopefully things go well and I run under 31:17. We shall see. The problem is running a pace like that for a 10km by myself here is really hard. I need people to chase. Either way I'l give it the old college try. After that one it's all about STWM!!!

Saucony Cortana 4 and Virrata 2 Review.

First let's talk about that Cortana 4. This is what's referred to as a premium cushion neutral training shoe. But what's cool about it is the fact that unlike other shoes in it's category it's not a heavy shoe, in fact it's super light. In the last edition it was 9.6 ounces for a mens size 9 but this time around it's down to 9.2. So not only are you getting an incredibly plush ride but your getting it in a lightweight package so you can wear this and still feel light on your feet and turn the legs over fast. I know for me I can't stand heavy shoes but I know that running the mileage I do in a really light shoe would have me broken up so this is my shoe of choice on my easy days and long runs. It fits super snug with the "Sauc Fit" technology in the lockdown around the laces and it also features a plastic support frame on the outside of the heel counter which helps support a good footstrike when your getting lazy at the end of a long run. From the Cortana 3 it seems to have changed the "flex-film" overlay pattern and dropped some weight. Overall a superb update. Check out the original review I did on the Cortana 3 in early 2014 if you want to know more about the franchise.

Cortana 3 left and 4 on the right.

Now for the Virrata 2. This is a very unique shoe that occupies it's own place in the market. As most of you know the minimalist movement exploded a couple years ago which saw companies putting out zero drop shoes (0mm offset from heel to toe). And while in theory this is great for working on footstrike and all that good stuff companies were making shoes with nothing but blown rubber on the bottom of the shoe with no foam or protection. In the Virrata you get a 0mm offset shoe with 18mm of foam between the ground and your foot so you can run feeling protected for any distance and still get the benefits of a zero drop shoe. This is a supremely lightweight daily training at only 6.7 ounces so you'll feel super fast in them. I've seen my Teammate Kelly Wiebe wear them racing a half and I wouldn't hesitate to do the same. Your foot when wearing these can move however it wants because of the immense flexibility of the outsole. I'd recommend transitioning into this shoe slowly and adapting to the offset. But after some time you'll fall in love with the feeling and you'll want to break them out all the time!

Nice clean upper, this shoe is very minimal.

22 flex pods on the outsole with blown rubber in high abrasion areas.

Well friends, I should call it a wrap on this blog entry as it's becoming super long haha. But I'll be back this week and we will talk about the women's fields for Chicago and NYC. I'll also be testing out the new Saucony Triumph 12 that will showcase some of the things the people at the Saucony Performance Lab have been working on like ISO-Fit technology and PowerGrid+. It's going to be coming out soon but I'll be letting you all know my thoughts on it early before it drops! 

Keep training hard friends and I'm sure I'll be seeing you on the roads/trails soon. 


Monday, 22 September 2014

Week of training Sunday September 14th - Saturday September 20th + JJ's Weekly Wrap Up + Race Recap

Hey friends!

Where to start, it was a busy weekend but an awesome one as well. I'll start with the most important thing and that's thanking the Canadian Running Series!! Most notably Alan Brooks and Ian Catar. From the moment we touched down at Pearson they went above and beyond and took care of everything all weekend. Ian was there to pick us up at the airport and bring us to the hotel where he set us up in our rooms. They run such a top notch event, it's clear that CRS puts off the premier road races in the country with the biggest being next month's Scotiabank Toronto Waterfront Marathon. I wanted to be sure and thank them for taking such good care of all the elites this weekend, we didn't have to do anything other then be ready to go at the start line. I highly recommend any of their events to my readers, you wont find a more organized or professional race environment. (I'm sorry I didn't run faster Alan! haha. But I went for broke and paid the price after 5km, which I know happened to a few of us, I'll be ready to pop a super fast one on October 19th I promise haha)

Now I'll get into JJ's weekly training wrap up and take you guys through my training last week. I knew there might be a chance I'd have a sub par race with all the hard sessions that I've been doing and high mileage but it was a risk I had to take preparing for STWM. I mentioned last weekend that I would break down the women's fields of the 3 Majors which I intend on doing but I'll make it a separate post so I don't go on for about 5 pages here today. I'll also attach some cool pictures at the bottom of this post from the weekend.

JJ's Weekly Training Wrap Up.

As always JJ breaks down his week of training out on the west coast. Looks like he had a super solid week in training! Thanks my friend.

Monday - did an easy 18km in 70 minutes.

Tuesday - did an easy 17km run in 65 minutes

Wednesday - 4 km warm up with drills 4.5 miles or 7.3km hard tempo on the treadmill @ 12.6mph or 4:46 mile pace. Went through 7km in 20:45. Felt tired on this one but got it done

Thursday - 18km run in 70 minutes

Friday - 17km run in 66 minutes didn't feel to great.

Saturday - did an easy 4k warm up with drills and strides. 4 miles pretty hard then a 6km warm down in the morning. I wasn't feeling the greatest going into this workout and it showed. Mile splits were all over the map to. 4:49, 4:59, 4:57, 4:51. Ended up run 19:37 for the 4 miles which is not on the easiest of course and equates to 4:54 mile pace or 3:02 km pace. I have mixed emotions on this as I wanted to average 4:52's but I just didn't have it in me today.

Saturday - PM, 2km warm up then did 10x200 with 200 jog in 60 seconds 29 29 29 28 29 28 29 29 28 28. 2km warm down. I was pretty tired after today

Sunday 15.3 mile run with David in 1:40. I was really tired on this as was thankful to get it done.

Summary 135km for the week or 84 miles. I have mixed emotions as I would have liked to be a bit faster on the tempo if I wasn't going to do the 2x1 miles after. I may not be as fit I am hoping for at this time or just run down

My week that was in training.


Long Run - 20 miles run moderately quick, I started pretty slow and worked the pace down as it went on. The overall average was slower then the last couple weeks but the last 5 miles were at 5:30 pace. Total time was 2:01:33

20 miles - AM


Workout - 5X2km off 90 seconds rest. This was done up at the track with spikes on so I got after it pretty good. Started off conservative around 6:08 and by the end had a couple under 6. (This was closer to 5km effort then 10km effort).

4.4 miles - AM
14.1 miles with workout - PM


5 miles - AM
12 miles - PM


Workout - 5X3minutes just to get the legs going, I wasn't worrying about pace but it worked out to 3 minutes being a kilometre, maybe a little more or less on any given rep.

15 miles with workout - AM


4 miles before flight - AM


5 mile shakeout run with Lanni, Kate and Julia and some strides - AM


Race - I went out and tried to hang with some super fast guys like Kevin Coffee (30:10 10km, 2:26 marathon debut) and Adam Biles (30:45 10km) and just over cooked it. My first 1km was 2:58 so definitely too fast for a hard hilly course with 30 turns on the last 5km. But I figured this was a step towards the big one in a month so I might as well just go out and try to hang on. I was happy that even after feeling really drained and running solo the last 5km I still hung in there and gutted it out. Nothing wrong with a 33 minute 10km on that course considering the heavy training I'm in and having done 2 workouts during the week. I'd have been satisfied with 32:45ish on that course but that's alright, I'm there fitness wise I just have to focus on that main goal for the fall a 69:00 half marathon.

9.5 miles with warm up, race and cool down - AM
8 miles with Kate - PM (we needed to blow off steam after not hitting our goals so we doubled haha)

So that was my week. I'm happy with how things went, obviously I'd have liked to run a little faster but when your training through races and not specifically tapering down for them it's hard to know excatly how the legs will feel when you toe the line. I did have a super fun weekend and got to hang out with some amazing athletes and made lots of new running buds.

I'll attach some pictures below. I'll be back with my breakdown of the women's fields for Berlin, Chicago and NYC later this week as well as a review on the updated Saucony Cortana 4 and Saucony Virrata 2!

Thanks as always friends, stay after it,

Alan laying down the law at the technical meeting

Kate, Kip, Sami and Alan, meeting of the minds

Me and my boy Kip

Team NL

Odie!! National Masters 10km Champ!

Resting the legs pre race

Why is this sideways? Coming home enjoying some Rocky Mountain Ice Cream

Catherine ordered us all some killer pre race food before the technical meeting!

Why is this also sideways? Weird ha, Kate and Julia resting up

Race kit, also sideways

Sunday, 14 September 2014

Week of training Sunday September 7th - Saturday September 13th, + JJ's Weekly Training Wrap Up + I break down the Marathon Major Contenders

Hello my running friends, I trust your all enjoying the start of the fall running season and everyone is grinding out those miles. I love running and racing in the fall, it's a combination of perfect temperatures and the leaves changing that makes this my favourite time to be rolling on the trails or in a race. Speaking of racing, as I mentioned last week I was going to jump into a race this weekend. I chose the Paradise Timex 5km, first let me just give a shout out to the Paradise Running Club.....they are top notch and put off one heck of an event. The course was flat and fast, plenty of marshals and the reception had an awesome spred. I recommend this race to anyone looking for a fall 5km/10km. I just jumped into this one to get a win for my awesome sponsors, and feel a race environment before heading off to Toronto this Thursday for the 10km national championships at the Toronto Zoo. Jason and I had hammered out 2 good hard workouts this week so I got in the race, established a nice lead and ran progressively faster while feeling smooth as the race progressed. I'll be looking to run about that pace/effort at the Zoo for the 10km this Saturday. Again, thanks to PRC, and shout out to my boy Jason White on winning the 10km, great run bud.

Lets talk Berlin, Chicago and NYC Marathons. (Men this week, women next week)

This year it seems like the 3 big fall marathons have all gone after a couple big names and used most of their appearance fee bankroll to get them. So they are a little top heavy with talent but if all these guy's make it to the start line healthy......oh dear, it's going to be epic. I predict we will see a new world record this year with an off chance at someone dipping under 2:03. (I'd feel much better about the chances if Wilson Kipsang was running Berlin rather then New York).


The two men to watch in this race are Dennis Kimetto, winner of last year's Chicago Marathon in a course record time of 2:03:45. This guy is a beast, he's not as consistent as the next man I'll mention but this guy has proven he can win a Major (Tokyo and Chicago) and do so in dynamic fashion. (note that the man who finished second to him last year in Chicago Emanuel Mutai will also be in the field and has run 2:03:54 and come second in a race while doing so, think about that for a minute......crazy.) The other man to watch and the one I'm going to put my money on is Tsegay Kebede, this guy is the little engine that could, he's 5 feet 2 inches tall and is just over 100 pounds but man can he move. He was the World Major winner last year and has gotten it done time and time again in big races. At the young age of 27 he has won London several times, Chicago, Fukuoka, Paris, medalled at the Olympics and had runner up finishes at NYC and Berlin. I think he's going to make a strong move with 2 miles to go and take the tape for first!


This is a dream race with the two favourites being two of the most accomplished and decorated track runners in history Eliud Kipchoge and Keneneisa Bekele. First lets look at the credentials of Kipchoge, the only man who has shown better range is Haile G, and Kipchoge is still just 29 despite having international medals from the world championships as early as 2003 in Paris and the Olympics in 2004, 2008. He has personal bests of 12:46 for 5km, 26:49 for 10km, 59:25 for the HM and 2:04:05 for the full 26.2. In my mind this is the man who will be the best Marathoner on the planet for the next 4-6 years, he has transitioned seamlessly to the roads and his slowest Marathon ever run was his Debut of 2:05:30. He won Rotterdam this year in poor conditions in 2:05:00. Look for him to make it a HARD pace from the gun and try to run away from Bekele as he knows all to well what may happen if he isn't dropped. Now for Bekele, the most decorated track runners EVER. He holds the world records over 5km and 10km with times of 12:37/26:17 and had a stellar Marathon Debut of 2:05:02 in Paris in what was a solo effort after 25km. I think he will become a fantastic Marathoner but I wonder if he can achieve the greatness he found on the track. I expect him to run 2:03:XX this year given the right conditions. It's going to be an epic battle with Kipchoge and it could go either way.


For the final Major of the season we have the NYC Marathon, and we have the best for last. Geoffrey Mutai vs Wilson Kipsang on the streets of New York......what a barn burner this will be. To tell you the truth I was very surprised to hear they were racing each other. They train in the same camp in the rift valley with Kimetto so I was expecting Kipsang would run Berlin and go after his world record leaving Mutai to get his third win in a row in the big apple. Breaking this down is hard to do. You can't do it on times as Kipsang is the "official" world record holder and Mutai holds the "worlds best". To me it just comes down to who prepares better and shows up ready to roll without injury on race day. If it's the Mutai of 2011 who ran Boston in 2:03:02 and New York in 2:05:02....then I may give him a slight edge but he needs to be in that shape or better to beat Wilson, as he's been unstoppable lately. He set the world record in Berlin last September and demolished the deepest marathon field ever assembled (including the Olympics) in London this past April running the course record there. Both are age 32, in their marathoning prime and coming off great tune up races so it's going to be up in the air who takes this one. I'm going with Kipsang, but Mutai could very well take his third strait at the finish line in central park!

JJ's Weekly Training Wrap Up

JJ shares his week in training and explains some of the hamstring issues he's been having. I'm sure he will get this taken care of and be running personal bests all across the board later this fall. Thanks for sharing my friend.

Monday - Easy 17km in 65 minutes. Felt good
Tuesday - Easy 17km in 65 minutes. Felt pretty good.
Wednesday - 4km warm up with drills and stretching. 7km tempo in 20:45. 12.6 mph or 4:46 mile pace. With my new job I’m doing all my workouts and runs at 5:30 am with a few exceptions. This went very well and I was happy with how it went. Just over 3.3km for the warm down.
Thursday - 15km easy in 58 minutes.
Friday - easy 7 miles in 39:45. Started dropping 5:35 mile pace after work. My left hip was very bad however.
Saturday - 4.5km warm up and drills. 10km race which was a disaster in 34minutes. No cool down.
Sunday - 22.1km long run with David Jackson in 90 minutes.
Summary - 111km or 69.5 miles. This may be a bit long but I need to explain the race. Since 2012 I have had some major hip, glute, and hamstring problems on my left side. What started to happen as I started to try and train harder my hips were becoming more imbalanced and my SI joint would get jammed due to muscle fatigue and weakness on my left side. Any run over 7 miles at a hard pace, I will have to slow down or stop to stretch to allow my left side to stabilize itself. If I don’t, my left leg becomes useless and there is absolutely no stabilization and thus I would fall unless I stop. Those who are close to me and know my story know that my last couple of big races dating back to 2012, two half marathons, three 10k’s and a couple of 8k’s have seen me literally stop to stretch as my left side becomes fatigued and tightens. That is exactly what happened on Saturday and it forced me to stop 4 times to stretch. I believe I should have just stopped and dropped but I felt since the Canadian Running Series showed interest in me by paying for my entry; I should at least finish regardless. However, in this circumstance, I really hurt myself as David Jackson this morning saw me stop three times on a slow long run because my left side was still in spasm. At this point I am very fit and know it has nothing to do with workouts but I need to properly fix the situation. I have a plan in place and a very regimented training program to help fix the imbalance. My next race is unknown but I will be back and will be fitter than ever. I’m not even close to giving up yet.

My week that was in training


Long Run - Standard procedure here, put in my headphones with some heavy dubstep house music and rolled a nice 20 miler, 1:58:37. Average of 5:56/mile. My legs get a little raw the last 3-4 miles when I'm doing these. I may start wearing a little bit heavier of a shoe. I've been rolling in the Saucony Fastwich 6 for long runs but may switch it back to the kinvara 5's to save my legs from the pounding.

20 miles - AM


6.7 miles with 10X1 minute hill sprints and strides - AM
12.1 miles - PM


Workout - 6 mile tempo in 30:44. This was a super good session. I got after it pretty well and my boy Jason did it as well running his in mid 34 minutes. After seeing that I know he's really getting fit for his Marathon.

14.4 miles with workout - AM
5 miles - PM


6 miles with 20' of diagonals on the soccer field - AM
12 miles - PM


Workout - 5X1mile, I just did this as a feel good progressive workout. I started at a little slower then 10km effort and worked it down off 60 seconds recovery. 5:07, 5:01, 5:00, 4:56, 4:43. I ran these really controlled and just needed a session where I felt smooth and fluid. I was beat up after that tempo tuesday.

6 miles easy - AM
11.4 miles with workout - PM


7.3 miles - PM


Workout/Race. Did the 5km race as a good hard effort. I did a 2 mile warm up with strides then the race, afterwards I cooled down by running the course again with Jason after he finished the 10km and chucked in a few hills for good measure.

9.4 miles with race and warm up/cool down - AM
10 miles easy - PM

So that folks was my week, things are going well. Like I said I'm off to Toronto on Thursday with Kate and Julia at 4pm. I'll train normally until Wednesday then cut things back. I want to place well at Nationals but the end goal here for the fall is Scotiabank Toronto Waterfront Half Marathon in October so we will have to approach this as a step along the way but I'll get after it and give it my all. I feel ready for a good tactical 10km as the Zoo is possibly the slowest course in the country with over 30 turns on the second 5km alone. Anyway I will be updating on social media and taking lots of pictures and all that good stuff so stay locked for all the happenings. I'll leave you with a few pictures from Saturday.

Thanks for reading and stay frosty,

Sunday, 7 September 2014

Week of training Sunday August 31st - Saturday September 6th + JJ's Weekly Training Wrap Up + I give out my track awards???

Hello fellow running friends and whoever else out there who reads my ramblings (I do appreciate it!). I was super busy last week with work and some family stuff that came up so I was unable to post a blog update. I apologize for this and it shall not happen again on my watch! You guys know I love a good weekly update and ramble.

Year end track meets + Zane Roberston I owe you an apology, well not really but nice run today!

With the last few meets winding down I wanted to talk a little about my favourite events and who impressed this year. I love both male and female competion so I'm going to give my opinion on the best athletes over various distances this season (or at least my opinion). I won't write down why or it will take too long and you will all leave me......haha. No but I might give a quick little note on their badass-ness.

Note that I'm only doing the 800-10000m as I'm not that knowledgeable on anything shorter then that even though I enjoy all the sprints/hurdles and watch them. I just don't follow each athlete there. I will say Gatlin is unbeatable in the 1 and 2 hundo.....his 100/200m times in the same day were just silly in Brussels. 9.70/19:63 or something like that......funny quote from him "I'm like the Batman of track, you might not like me but you need me". haha dude's hilarious, I know he got popped for PED's but he sat out 4 years and is running better then ever at 32.....nuts. On to the awards

Dave's faves and year end #Beast's

Men's 800.

Hands down best runner of the year Nigel Amos, he's the man, but shout out to my man David Rudisha, he raced at maybe 80%, he wasn't scared coming off injury and a year off, he got out there, represented his native Kenya at the CG and in his words "won a silver" not lost the gold. Him at 100% is a 1:40 man and he'd smoke Amos, so great season to you both. Top Dog - Amos, Beast Award - Rudisha

Women's 800m

Eunice Sum.....what can you say, she knows how to run the half mile...didn't win em all but by far the most consistent. Then I want to shout out to the young american Ajee Wilson, this girl is LEGIT, she ran the fastest time in the world this year of 1:57 at age out in a couple years. Top Dog - Eunice Sum, Beast Award - Ajee Wilson

Men's 1500

Ahhh, the superstar event of track, these are the top of the food chain athletes....blistering speed with endurance for dayssssss! This is an easy one, but it breaks my heart it's not Asbell Kiprop....that guy when he is on is unbeatable...I mean that, hes the true number one, but based on this season it's got to be Silas Kiplagat, what didn't he do? From crushing hopes and dreams in tactical 1500/mile races all across the globe to running a 3:27 low 1500m in Monaco, the boy was on fire all year. Now for my shout out you'd think I'd go with Asbel but you'd be wrong, have to give it to Olympic Gold Champ Taoufik Makhloufi, this guy is a rock star man, he doesn't race much but it's playing with fire when he does, He ran 1:43 low to win an 800m today in Rieti, and won the final 1500m in Brussels this past friday, while throwing up the peace sign to the camera as he came around the final turn....definition of badass. Top Dog - Silas Kiplagat, Beast Award - Taoufik Makloufi

Women's 1500m

This is weird but I'm giving both to the same runner here. Jenny Simpson......this girl.....NAILS man, she took the diamond league this year by diving over the finish. She ran 3:57 for 1500m and some great times at 3-5km as well. She's no joke either like she has credentials World Champ in Daigu 2011 and Silver at world champs last year in Moscow. I used to see her as only a racer but now she has the speed to finish well off a hot pace. Top Dog and Beast Award - Jenny Simpson

Men's 5000m

Now this is my favourite to watch as it's my favourite to run. This was a no brainer, best in the world (even tho he wasn't the fastest) Caleb Nediku, under the coaching of legendary Ronato Canova this guy took every scalp this year in the big races, so he's the number 1. Then the beast award even though I wanted to give this to Galen Rupp has to go to the new kid on the block Edris, his first name is escaping me now and I'm not taking the time to google it. But know that he ran the world leading time of 12:54 and off that pace closed in 55 low, pretty quick for sure, no hay day Bekele or current Farah but still fast. Look for this young Etheopian to kill it in the years to come. Top Dog - Caleb Nediku, Beast Award - Edris

Women's 5000m

It was a good year for the 5000m for women, not great but good. I thought early on the baby Diababa was going to own it but that girl just went too hard indoors and must have been burnt out (ran a 3:55 indoor 1500m). So Merchy Cherono was the worlds best and the toughest had to be Saucony's Molly Huddle, now she wasn't the worlds number 2 but she dropped her own American Record running 14:44 and set awesome PR's over the 10000m and half (30:47 and 1:09 flat I believe....). Stud! Top Dog - Merchy Cherono, Beast Award Molly Huddle

Men's/Womens 10000m

There were only a handful run and the fields were too watered down. I'm going with Sally Kipyego of Kenya and Galen Rupp as the two best as they ran the fastest times. That's all. Top Dog's - Sally Kipyego, Galen Rupp.

A final note!

Zane Robertson ran 3:34 for 1500m today, I was on him a bit and I hold to what I said, hes not in the top 20 for 5000m but he showed he's a gamer and ran whats the equivalent of a 3:50-3:51 mile. Way to go dude!

JJ's weekly training wrap up

JJ as always had a great week (despite he will say he's bumbed about that Sunday session.) He's racing in the Elite Field of the Vancouver Eastside 10km this coming Saturday so be sure to check and keep tabs on how he's doing. He's in the shape of his life. Good luck my friend and like I said, don't let anyone go other then our Saucony Teammate Kelly Weibe...if your with him at 5km, you've gone out too hard! Ha. 

Monday - 11 miles at 5:55 pace
Tuesday - 18km in 70 min
Wednesday - 4 km warm up 8km tempo in 23:52 on the treadmill with 4km warm done
Thursday - 20k easy in 77 minutes on the treadmill
Friday - 11 miles in 65 minutes again 5:55 pace
Saturday - 17km in 61 minutes 5:50 pace on a hilly course.
Sunday - aborted 10x1km workout 259 257 and felt absolutely horrible. 7km total
110km for the week not happy with how it ended obviously

My Week that was in training.


Long Run - 32km/20miles in 1:57:58, yes I sprinted to get under 1:58...I'm a dork. Good run, solid pace of about a 5:54ish average.

20 miles - AM
Off - PM


7 miles - AM
11 miles - PM


Workout - 3X20minutes on the treadmill off 3 minutes rolling recovery at 12mph. Just trying to get those longer intervals/tempo runs in. 12 miles of good hard running here. 15 with warm up and cool down.

15 miles - AM
3 miles - PM


8.7 miles - AM
12 miles - PM


7.2 miles - AM
10 miles - PM


Workout - 10X5minutes at half marathon pace off 1 minute recovery, this was hard I started a little quick but on the 5 minute segments I was averaging 5:13 pace so a good strong effort with 50 minutes of work.

4.2 miles - AM
14 miles with workout - PM


16 miles medium long run - AM
4.2 miles - PM

Well, that was my week, I was happy with it, feeling tired and drained but that's the grind. I'm going to jump into a race next Saturday, I'll train right through it and will just run it to get a win and show some support for my awesome sponsors. Might be a 5km or a 10km in paradise or a 10km in Arnold's cove. Then the next Saturday it's off to T.O. with Joe, Kate and Julia for 10km Natty's. Again, sorry about missing last week, I really do appreciate everyone's support.

Keep on keepin on!