Sunday, 26 January 2014

Week of training Sunday January 19th - Saturday January 25th

Hello again,

It's that time of the week once again. I've been training really hard the past few months but I think this was the best week of training I've ever put in. 140 miles, 3 really hard quality days and a long run. After watching Kate last Sunday I was really inspired to get after it in training and up the intensity.

I don't have a whole lot of time right now, but I wanted to make sure I got my weekly update posted up. I'll be sure to check back in on Wednesday and put up a few paragraphs on my thoughts about Heart Rate Training. I think it can be very beneficial but also very intimidating for people to jump right into. So I'll touch on the benefits and how best to get started as you begin training with a heart rate monitor.

Also, when it gets posted on flotrack.org, be sure to watch Galen Rupp's two mile american record from last night. It was unreal, he went under his own record by 2 seconds and did so very aggressively going through the first 1600m in 4:01. After the race he then did a workout of 5X1 mile and started at 4:20 and progressed down to a 4:02 last mile.....he is on fire right now. I'm predicting a new American indoor mile record of 3:49 low next weekend!

Before I get into this week of training I'll share a quick video I took today of my workout. (This will be included in next week's update as I track my weeks from Sunday to Saturday but I did 3X2miles with 400m jog recovery (about 1:45) and it was run at 5:00/mile pace or 3:06/km pace. I feel really good about my fitness right now. The goal after I recover from the half next Sunday is to do 2X5km in 15:30 with 5 minutes recovery between reps. I put the treadmill on a 1.5% incline to account for being indoors and not creating my own headwind so based on the conversion chart the effort was 4:59/mile. This is a video of the last rep.





This week in training


Sunday

Long Run - 20 miles @ 6:42 pace, this was done on the roads around quidi vidi. 5 laps and then some miles added on at the end. It was progressive. The pace started at 7:00/mile and got down to about 6:20 by the end of the workout.

20 miles - AM
Off - PM

Monday

11 miles - AM
9 miles - PM

Tuesday

Workout - 10 mile tempo run. This was done on the Mundy Pond 5km course just doing continuous laps. It was one of my most promising workouts to date. I ran a personal best for 10 miles during that tempo run in a time of 53:39. I would imagine on a downhill course like the tely 10 it would have been good for a 52:00 or there abouts. I guess this summer will tell the real tale.


15 miles with workout - AM
5 miles - PM

Wednesday

10 miles easy - AM
10 miles - PM

Thursday

Workout - 10X1km with 60 seconds standing recovery. This was a brutal session. I wanted to start at 3:10/km and work down to under 3:00 by the end but it wasn't in the cards. 60 seconds break isn't allot even when you feel strong at the beginning of the workout. I averaged 3:08/km when it was all over but I was suffering just to run 3:05 for the last 3 repeats.


14 miles with workout - AM
6 miles  - PM

Friday

10 miles - AM
10 miles - PM

Saturday

Workout -  8X200m, 4X400m, 8X200m. I had to do this workout around going for a long run with Amanda so I did a few of my reps before I went and a few after I got back, not ideal but I was happy to get out with Amanda for her long run and I got all the work in when everything was finished. 200's averaged 30 seconds with the fastest being 27.4 and the 400's average 62 seconds with the fastest being 60 seconds.

16 miles with workout - AM.
4 miles easy - PM

The total for the week was 140 miles. The workouts went very well and I'm excited to continue my progression.

So that's everything for this week. I'm sorry it was a shorter post but I'm limited on time today. I'll be sure to make a post mid week. 

Thank you as always for following along on this journey and I will see you all next time.

Stay frosty,
Dave

Sunday, 19 January 2014

Week of training Sunday January 12th - Saturday January 18th + some thoughts on the first few weeks of the pro indoor track season.

Hey everyone,

Before we get into my week, shout out to my Saucony Canada teammate Kate Bazeley on her Marathon debut this morning. She was 7th overall at the Huston Marathon with a time of 2:40. Kate is an unreal talent and had her first child only 10 months ago. Look out for her this spring. I can see her running some fast times over the shorter distances then threatening that 2:35 world champs marathon standard for 2015 in the fall.

Well I must say this was a fantastic week, weather wise, training wise and just in general. I got 144 miles in this week with 3 good workouts. 1 was half marathon specific that Jeremiah suggested (thanks buddy) that I really enjoyed, I got a tempo run in and a set of pretty fast mile repeats with Joe. It was so nice to get a week of training in where all my running was done outside and I was able to do workouts in shorts. Not common here on the east coast during the winter months.

So I'll get into training details after I talk briefly about what went down in the wonderful world of track and field this week. On another note I'm currently reading a book that Mike Greene lent me on Lactate Threshold training entitled; Training Lactate Pulse - Rate by Peter G.J.M. Janssen. It's a fantastic read that I would recommend people get their hands on. I'll be sure to post up my thoughts and a few paragraphs on what I've read to be the optimal way of training this energy system.

This week in the world of track and field

When I first started running 3 years ago I didn't really follow the sport at all, but once I began studying training principals and reading material published by coaches such as Ronato Canova I began following along with the sport (of distance running). I'm at the point now where I watch anything I can find online whether that be NCAA action or diamond league events. At this point of the year normally it's a little bit slow as most of the top professional athletes tend to focus on the outdoor season and are building their base and doing AT work during this time of the year. But thankfully there are some professionals who are out there on the indoor track looking to run fast.

The Nike Oregon Project under the coaching of American running legend Alberto Salazar is notorious for having his athletes peak twice a year, once indoors in late February and again during the late summer when the world championships or Olympic finals are taking place. So they set up a series of indoor meets so that their athletes can take some cracks at different records. This past Thursday they had a 1km set up for Mary Cain and Treniere Moser but it didn't go well with the pacer not knowing what the heck she was doing. Mary Cain did manage a new Jr. World Record in 2:39. But the story of the night was Galen Rupp (one of my favorite athletes) taking 6 seconds off the American indoor 5000m record with a time of 13:01. In this race our very own Cam Levins also dipped under the old Canadian indoor record so that was great to see. Cam is a stud and I think has the engine to one day go sub 27 for 10km if he gets into a fast race like Brussels at the end of the year. It was a great race to watch and I was also super happy for Sam Chelanga for having a terrific performance. I really hope he gets American citizenship before the 2016 Olympic trials.


This week in training


Sunday

Long Run - 20 miles @ 6:34 pace. This was a good effort. I started relaxed and progressed as the run went on. I took a gel at 8 and 14 miles.

20 miles - AM
Off - PM

Monday

11 miles - AM
10 miles - PM

Tuesday

Workout - 7X1 mile. This was a workout Jeremiah mentioned was a good one for half marathon prep (He has a 68 minute half pr. so he knows what works). I took 60 second breaks and tried to start at half marathon pace and work it down as the session went on. I went 5:18, 5:19, 5:15, 5:16, 5:12, 5:15, 5:15. It was a great workout. I'm not strong over the longer events yet so I feel that sessions like this really help me. I found the last 3 miles hard. Not so much aerobically but more so just a feeling of getting tired. But it was a great session

13 miles with workout - AM
8 miles easy - PM

Wednesday

10 miles easy - AM
10 miles - PM

Thursday

Workout - 2X20 minutes @ lactate threshold pace. I wore my heart rate monitor and took 5 minutes between the 20 minute sets. The first 20 minutes had an average pace of 5:14 and the second was 5:17. I was happy with the workout.

11 miles with workout - AM
11 miles  - PM

Friday

8 miles easy - AM
11 miles easy - PM

Saturday

Workout -  4X1mile + 5X500m. I did this workout with Joe. The goal was the run the miles under control at about 5km pace. I averaged 4:49 for the miles and 1:22 was the average of the 500's. (I ended up feeling some tightness in my leg after the miles so I did the 500's in my evening session)

13 miles with workout - AM.
7 miles with the 500's- PM


So very solid week there 144 miles 3 workouts and a long run. I thought I would be really tired this week as I was feeling the grind last week, but I've been sleeping better and eating more so I think that made the difference.

I got some good feedback on the workout Wednesday. I'm going to do that from time to time, not every week but maybe once or twice a month. It will be better when I start filming current workouts and not using ones from last summer and fall.

I also plan on doing more shoe and gear reviews. I've been posting up some different stuff that Saucony has in their current lineup both apparel and footwear on facebook. Every time I do I'm getting at least 5 or more comments about them. Either asking, where to get the product or how I personally find them. So expect some more reviews like the previous shoe ones I've done.

That's all for another week.
Stay frosty,
Dave 

Wednesday, 15 January 2014

Workout Wednesday

Hey everyone.

I had some PM's asking if I would post some more workouts in the future so I figured why not toss one up every now and then. The idea is something of a "Workout Wednesday" like flotrack does. (www.flotrack.org). I highly recommend that site. To me it's the best resource for inside information on the world of track, cross country and road running.

So this won't be a long post. I'll just attach the video of the workout I did. This was before the Turkey Tea 10km in mid October. I did it about 6 days out as a sharpener to feel paces faster then I was planning on running with progressively shorter recovery (while speeding up as the workout went on). I was trying to run 31:45-31:50 in the race and I felt like my fitness was certainly there at that point and I've progressed nicely since then. On race day I found myself free and clear from the rest of the field at about 3km and stopped hearing footsteps by 4km so I didn't really have anyone pushing me and I guess I backed off a bit. I ended up running 32:11 which I wasn't unhappy with by any means but I should have been more focused and done self checks every 30 seconds or so to make sure I was running hard enough.

Anyway, here was the workout;

2km @ 5km pace with 2:30 recovery
1600m @ 5km pace with 2:00 recovery
1200m @ 5km pace with 1:30 recovery
800m @ 3km pace with 1:00 recovery
400m @ 1500m pace

As you will see in the clip it was a terribly windy day. So the effort I ran to hit the paces was harder then it should have been, but I'm not a big fan of going into a workout with certain times in mind and then not hitting them. I based my paces off what I assumed to be my 5km fitness at the time (15:20)

I ended up running;

2km - 6:08
1600m - 4:52
1200m - 3:37
800m - 2:22
400m - 64

Here is the link to the workout. I'm having trouble embedding it in this post, I will be sure to do it later when I have some more time.





(On days that the weather isn't the best I would recommend doing timed runs as apposed to distance measured running. For example if you come across a bad day when you are supposed to do 8X1km. Try doing 8X3 minutes and not worrying about the pace and going on effort. This takes the pressure off and you don't feel bad if you can't hit your goal times.)

That's all for right now, expect my normal weekly update on Sunday.

Keep your sticks on the ice!
Dave




Sunday, 12 January 2014

Week of training Sunday January 5th - Saturday January 11th + some thoughts on hip mobility

Hello fine people,

Another week has came and gone and that means it's time for my weekly update. I'm not enjoying doing so much treadmill running but it's all I can do to get in the volume with the weather. I would venture to say I ran about 65% of my mileage on the treadmill this week. I hit 141 miles and got 3 workouts in with a long run so I wont complain.

I also want to briefly touch on something I've been pondering lately and talking with Mike (Greene) about  during my continued research on how to improve ones running economy. I'm going to attach a great blog excerpt I found that explains just how important hip mobility is. After that we will get into the training recap.

Let's talk hip mobility and it's effect on our running form and efficiency.


I've been chatting with Mike allot recently about Arthur Lydiard training, and about how to improve running form. He explained to me how important hip mobility is. Now Mike has a Masters in Exercise Physiology so he knows this stuff. I did some research after speaking with him and was blow away by my findings. I'll try not to go too deep into things but just know that the better our hip dexterity/mobility is the longer we can extend out our stride angle with the same amount of energy, this has us covering more ground at a faster rate.

I read a blog excerpt by Mark Sisson about hip mobility that I will post here. If any of you haven't heard of Mark, check out his blog, I will link below. He is an advocate on health, wellness and primal living. Very smart man with tremendous knowledge of human physiology

Blog entry by Mark Sisson talking about hip mobility


"Our joints, limbs, and muscles represent a collective of individual pieces, all working together to move the body, manipulate objects, and propel us through three dimensional space. Mobility in all areas is crucial, but it helps to consider them in segments. After all, different people will have different levels of mobility in different areas of the body. Perhaps the most common mobility deficiency resides in the hips. In my own case, it was a lack of hip mobility that was the proximate cause of my downfall as a runner/triathlete. I basically “seized up” after fifteen years of overuse in a very limited plane of movement.
People have forgotten (or don’t know) how to use their hips the way evolution designed them to be used. Instead of sitting back with their hips to pick something up, followed by a hip extension (thrust forward) to bring it up, they’ll bend at the waist and lift with the lower back. Picking up a potted plant? You can get away with poor hip mobility – for a while. Picking up a weighted barbell, a child or a bag of peat moss with poor hip mobility using your lower back? That’s an injury waiting to happen.
We sit too much. I know I do, and it’s especially bad to do so right after working out (yet I still do it sometimes). Sitting impacts hip mobility in two major ways: it weakens the glutes and it shortens the hip flexors. Both your glutes and your hip flexors figure prominently in the activation of your hips, so when they’re weak and/or inactive, the lower back takes over. Now, the lower back, or the lumbar spine, isn’t designed for a ton of activity. It’s mainly there to provide support and stability. It’s the core, after all. But with poor hip mobility brought on by excessive sitting and a weak posterior chain, your hip extension is no longer sufficient, and in comes the lower back. That potted plant is beginning to look a little heavier, eh? And that’s not even mentioning the barbell.
It’s a shame, because our hips are obviously designed to generate a ton of power. The ligaments, the tendons, the musculature, and the bones in that region are all dense, hardy, and robust – they’re made for activity and mobility – but too many people are selling their hips short. And when that happens, the other joints and muscles (like knees or lumbar spines) have to pick up the slack. It’s an adaptive mechanism that perhaps any multi-limbed animal possesses: the quick substitution for an injured limb/joint by an adjacent one. It’s not meant to be a lasting solution, though. We’re not meant to limp through life using one joint to do another’s prescribed task. It just doesn't work, and it’s exactly why most people lift with their backs instead of their hips and then complain about back or knee pain.
Restoring hip mobility will help in several areas. It should reduce or eliminate lower back and/or knee pain stemming from overcompensation. It should improve your power output by allowing you to fully engage your posterior chain in training exercises like squats, deadlifts, kettlebell swings, and any of the Olympic lifts, while making them safer. It should improve the strength and power of your hip extension, extremely vital for performance of the aforementioned lifts, but also for vertical leaps, sprinting, and any basic explosive movement. It will improve your rotational strength; instead of rotating with the lumbar spine (a huge no-no), you’ll generate power with the hips – perfect for throwing a good punch, swinging a golf club, or tossing a big rock at prey. It’ll improve speed, especially sprinting speed.
Most of all, hip mobility will improve your relationship with the rest of your body. Because the hips are the most common sites of poor mobility, many people are walking around with dysfunctions borne of overcompensation. Fixing hip mobility won’t fix everything, but it will eliminate a major stressor on your system as a whole and allow you to focus on the smaller, but no less important, sites and joints."


Read more: http://www.marksdailyapple.com/the-importance-of-mobility-the-hips/#ixzz2pkEVbpFK



So I'll post up some exercises and a few videos mid week so you can try working on this yourself. It will certainly help!

This week in training


Sunday

Long Run - 20 miles @ 6:30 pace. This was done on the treadmill which I did not enjoy but it was my only option, the roads seemed horrible after the dumping of snow we had. I took a gel on a bathroom break at about 12 miles ha.

20 miles - AM
Off - PM

Monday

11 miles - AM
10 miles - PM

Tuesday

Workout - 5X1500m (Mike Greene's workout), I ran this under control and started again with 52 seconds for 245m laps and working down until the last rep was run at 42 seconds/lap. I guess in pace per mile I started at about 5:35 pace and worked down until the last one was about 4:40/mile pace. The recovery was pretty short at 52 seconds/rep. Overall good workout just progressed and felt strong.


14 miles with workout - AM
6 miles easy - PM

Wednesday

10 miles easy - AM
10 miles - PM

Thursday

Workout - 10km tempo run, I didn't run this with a heart rate monitor as I was feeling really fresh after not really getting after a hard session so far this week so I wanted to go on feel and progressed as it went. I started at 5:25 pace and got down to a 5:05 last mile, 10km was done in 32:51. (Note I was doing calculations in my head the last 10 minutes to figure out how fast I'd have to run to go under 33 for the tempo.....I hate when I do that. That's why I need to do timed tempo runs and not distance based ones. Next week it's back to either a 30 minute tempo or 2 X 20 minutes or something.


11 miles with workout - AM
9 miles super easy - PM

Friday

8 miles easy (legs felt heavy) - AM
12 miles easy - PM

Saturday

Workout - Track session with Joe. (I needed someone to meet and keep me honest as this was one of the first weeks in some time I've had to do my workouts by myself.). I had 1X1mile +5X1km+1X1mile. The goal was to change gears from 10km to 5km pace and do it with fairly short recovery. I went 5:00 for the first mile, then the K's went 3:01, 2:58, 2:57, 2:59, 3:00 and I followed that up with a 5:00 mile. The recovery was 3 minutes after the first mile, 2 minutes after the first 4, 1km's and 3 minutes before my last mile. I felt good, I mean I wanted to go rip out a 4:45 or faster first mile and some low 2:50 k's but I knew if I did that there was NO WAY I would have finished the workout. And I was right, because by the 3rd 1km I was starting to get anaerobic and the rests seem to be catching up with me, I worked hard for a 3:00 last K and 5:00 last mile. I guess that's the sign of a workout ran the right way though.

15 miles with workout - AM.
5 miles at a snails pace - PM


So that was my week. Very happy with it 141 miles, 3 workouts and a long run. I will say however that I'm pretty tired mentally and physically. It might have been the last workout or maybe just the continuous weeks of high mileage. But I'm going to need to make sure next week has less volume and intensity. I went to the proverbial well on that session Saturday. I really thought I was in 14:55ish 5km shape but that workout with the short breaks showed me I'm not there, I would need to be able to run those five 1km intervals between the miles at about 2:55 to be ready and I'm just not there yet. I'd say I'm in around 15:10-15:15 shape. So lots of work to be done.

On another note I'm working on the idea I mentioned last week regarding posting a video workout every Wednesday entitled "Workout Wednesday". I'm going to go ahead and try it out for a few weeks. The first one that you can expect should be up on Wednesday and it will be a 10km race prep workout that I used for the turkey tea 10km (32:11). It was filmed on the track in mid October.

Alright, well thanks as always for following along with me. See you next week, same time, same channel.

Stay frosty
Dave

Sunday, 5 January 2014

Week of training Sunday December 29th - Saturday January 4th

Hey Everyone,

Well this week has been pretty trying with the weather and power outages. I hope your all doing well and have been staying warm. I do intend to post a few paragraphs on efficiency like I've mentioned previously. It's just taking me a little longer then anticipated because of the rolling black outs I've experienced the last part of this week.

I'll post a little video at the end of this entry. It was a nice 3X5km at half marathon race pace (16:21, 16:18, 16:20) workout at the track in late November. I'm thinking about doing my own little workout Wednesday on my blog. I've got about 10-12 workouts I recorded from this past summer, so I can post one every week, and then get into new ones this coming year. Let me know what you guys think. I normally like watching people do workouts just to get a visual of what the workout looks like.

In training this week I was fortunate to have Matt Noseworthy in town and we got in some excellent workouts. Having him there for shorter intervals like 400's really helped. He is such a talent, look for him to run some fast times this year. He attends U Vic and has a great team out there.

This week in training


Sunday

Long Run - 20 miles @ 6:51 pace. This was actually pretty hard. The roads aren't very good right now so I had to work mentally just to not call it early. The pace stayed the same the majority of the run.

20 miles - AM
Off - PM

Monday

10 miles - AM
10 miles - PM

Tuesday

Workout - 5 minutes @ 10km pace, (ran a 5:00 minute mile) a 200 to wake up the legs (29), 2 X (4X400m) with 75 seconds between reps and 5 minutes between the sets. Went 64,62,63,63,65,63,64,62. Then we finished up with 3 minutes steady state at 5:00/mile pace.

12 miles with workout - AM
8 miles easy - PM

Wednesday

10 miles easy - AM
10 miles - PM

Thursday

Workout - 30 minutes at Lactate Threshold, I used the heart rate monitor for this to make sure I stayed in the right zone. The average pace ended up being about 5:18/mile. Felt good, but the last 8 minutes or so I was working as the 400's seemed to be lingering in my legs.

6 miles easy - AM
14 miles with workout - PM

Friday

10 miles easy - AM
10 miles easy - PM

Saturday

Workout - 6X1500m, This went really well, it was basically done at threshold pace, starting with 52 seconds for 245m laps and working down until the last rep was run at 42 seconds/lap. Just wanted to feel strong and in control. I've been chatting with Mike Greene a great deal and really appreciate his input on my training. I think it's important to do lots of research on your own but also speak to people who have the first hand experience and knowledge of the physiological side of training and what is actually happening when we place given stresses on the various energy systems. 

6 miles easy - AM
12 miles with workout - PM.

So I had a solid week there with 138 miles, 3 workouts and a Long Run. Another one in the books.



I'll attach part of that workout I mentioned here. Again let me know if this is something you would want to see. Maybe I can post a workout up every Wednesday. I've got about 12 or so full workouts and I'll be taping some on the indoor track and again on the outdoor one as soon as the weather isn't so bad.

Thanks again for all the support!
Keep your sticks on the ice!
Dave