Canadian XC Champs.
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,
10 miles easy running 6:30 pace so bang on 65:00 just wanting to recover from the weekend - AM
OFF - PM
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
10 mile nice and easy in 65:19 so 6:32/mile pace
10 miles at 5:49 pace done in 58:13 then 10X100m strides - AM
OFF - PM
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
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
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,