Sunday, 23 February 2014

Week of training Sunday February 16th - Saturday February 22ed

Hey everyone,

Time for my weekly update once again, This was a great week of training. I had some good sessions, a killer long run and a great 3000m race sandwiched into a workout. I'll do a race report/recap Tuesday or Wednesday.

Before I get into training I just wanted to take the time to talk about Bernard Lagat. Is this guy something or what. At age 39 he just took another national title in the 3000m for the US indoor Championships. I think he has the wheels to win worlds. If it was a 3km or 5km on an outdoor track I'd give the nod to one of the Ethiopians like Gebrhiwet or Gebremeskel. But on the tight indoor track I favour Bernard, he is so tactically good at racing. What's unreal is that he is still running at the highest level at this age. He was around nipping at the heels of Hicham El Guerrouj in the late 90's and early 2000's and is still out there dominating. Last year he again posted the fastest season time of any american in the 5000m. It really goes to show what staying healthy over your whole career can do and putting in consistent training. I hope he continues to compete through the 2016 Olympics. Bernard is such a great ambassador for running. We are privileged to be around to watch him compete in this era.

This week in training.


Sunday

Long run - 2 hours of steady state running, I averaged 6:00/mile pace to hit 20 miles on the nose. I like getting after my long runs a little more now. It makes me feel more involved in the run and aware of my pace, rather then just going out and running easy for a couple hours

20 miles - AM
OFF - PM

Monday

5 miles - AM
9 miles with 10' of diagonals - PM

Tuesday

6.2 miles - AM
9.7 miles - PM

Wednesday

Workout - 20' warm up then 8 X 3 minutes @ 3:08/km pace with 1' active recovery between reps. Felt good, no fireworks, didn't really get after it too much, just getting the work in.

6.2 miles - AM
11 miles with workout - PM

Thursday

13 miles steady state 5:50 pace - AM
OFF - PM

Friday

6.2 miles - AM
7 miles with 6 strides - PM

Saturday

Workout - 5' tempo @ 3:20/km pace, then ran the 3000m race as a hard effort followed by 15 minutes more of tempo pace at about 3:15/km pace.

4 miles - AM
11 miles - PM


So that's another week in the books, 108.3 miles, with a great long run and 2 workouts. I'm finding doing a little less volume is helping allot in terms of having more pop in my legs for harder days and long runs. 

I'll hop on again mid week for my race report/recap and I'll toss up some ideas about training care of John Kellogg. I've been reading allot of his material lately and he has some pretty great philosophies. I'll Attach a link here and we will talk more about it mid week https://docs.google.com/file/d/0B_zzkn1-wR0dRFNLT0tXTVlUN3FyZGpiVWRBNld0dw/edit?pli=1 

That's all for now, see you next time
Cheers
Dave

Sunday, 16 February 2014

Week of training Sunday February 9th - Saturday February 15th + Thoughts on Canadian men's middle/distance running and shoe durability.

Hey everyone,

The weeks are really moving along hey! I'm starting to get excited for the spring racing season. I'll be running either a 5km on the roads this coming Saturday or a 3km on the indoor track. It will depend on what the weather is like. I've spoken with my coach and the goal is to build through the indoor races I plan to do over the next few weeks with the goal of being ready to run a very fast 5 and 10km in April. I've got myself ready to go for the Yonge Street 10km on the 13th of April and am making the call this week about running either the Vancouver Sun Run or the Canadian Half Marathon Championships the last week of April.  I'll look at the legistics and what will make the most sense. I wanted to say thank you to the Canadian Running Series for the support they offer to the elite Canadian runners, (Brandon Williams - Elite Athlete Coordinator and of course Allan Brooks the man behind all of CRS). I love participating in as many of their events as I can. This year I hope to run a couple more, but I always get up for at least 2/season. (http://www.canadarunningseries.com/crs/index.htm)

So I'll be sure to get back to talking about training philosophies, principals and ideas here in my blog next week, I've got a busy schedule but I do have a few articles/posts in the works. I don't like to post anything here before I know it's worth peoples time to read. But I'll be back with some training related material next week. I want to touch on a couple things this week before I get into my training recap.

Canadian men, being a dominant presence this indoor season.


I'm sure most of you that read this blog follow running to some degree and have heard about the Millrose Games and the Wanamaker Mile. (http://www.nyrrmillrosegames.org/). It has a rich history and is one of the largest indoor track races of the year, it's up there with the IAAF XL-Galen in Stockholm Sweden. Well we Canadians have allot to be excited about, 3 Canadian records were broken. Our top miler Nate Brennan (a Saucony Athlete I might add) Broke his own mile Canadian record by recording a 3:54.22 (3:36ish 1500m conversion). Cam Levins shattered the 2000m record with a time of 4:55 while beating a host of incredible runners such as American Steeple Chase record holder and 13:02 5km man Evan Jager. And in the sprints Aaron Brown ran a world leading time of 20:53.....unreal. So yeah, get excited. We are running well. Also a guy that has been making some waves Luc Bruchet from BC has been running with the big dogs and has posted some great times this season a 3:57 mile and a 7:54 3000m. Can someone please get this guy a shoe contract.....I mean really, he has burried some of the top guys rocking OTC and Nike kits.....show this kid some love.

The myth about needing to buy new running shoes every 3-400 miles like the RR would have you believe.


I wanted to experiment and see just how long I could push a pair of shoes, I see so often people going to the running room or sport check and hearing how they need to be replacing their shoes every 300 miles or there abouts. You guys know the kind of mileage I run. I've been averaging 120 miles/week for almost 6 months now with some weeks being into the 140's. So if I was to take the advice of these experts, then technically I'd be needing new shoes every two and a half weeks which is just ludicrous. So a little over a month ago I broke open a fresh box of Saucony Mirage 3 and decided to track how many miles I could run in them until I started to feel that there was no more "pop" left and the EVA had that dead feeling. I didn't rotate shoes, I did everything except my workouts in them, long runs, steady state runs and easy runs. I managed to get just about 600 miles, they are right at 580 as of this point. Had I been rotating two pairs I'm sure I could have stretched more out of them. But to me that's about what people should be getting out of their running shoes. Maybe it's just that Saucony has better quality but I had no trouble getting that kind of mileage out of them and if I had to I could still push on for another week. Keep in mind that this is also a more minimal shoe then most people are running in at 8.8 oz. for a men's size 9, (mine are a 10 and weigh 9.2). So if you have a bigger shoe such as the Saucony Triumph or Ride expect to even get a few more miles. And to look at the upper the shoes still look brand new, I've sheared away allot of the xt-900 rubber on the outside of the shoes from where I land on my forefoot but other then that the shoes still look good. I'll probably donate them along with the other pairs I have that are finished to the Salvation Army or something. I'll attach some pictures of what the shoes are like 580 miles deep. I'm not being biased here being sponsored by Saucony, I've run in their footwear long before they brought me on board. I'd highly recommend checking out some of their shoes if you want something with lots of quality and the right engineering for today's runner.








This week in training.


Sunday

Long run - 1 hour 45 minutes of steady state running, 5:58 pace. After talking with Jim and learning the importance of getting a good aerobic stimulus from my long runs I've been running them a little faster. This was a great run, but the last 30 minutes felt hard. I got in about 17.5 miles

17.5 - AM
OFF - PM

Monday

6.2 miles- AM
9 miles - PM

Tuesday 

Hill Reps - I did a session on my second run of 8X1minute hill repeats with 90 seconds to run back down the hill. This was done at about 5km race effort.

6.2 miles easy - AM
9.4 miles with workout - PM

Wednesday

Workout - This was a great tempo workout that Jeremiah suggested. He shared with me his training from last fall and boy is this guy an animal, I can't wait for him to get back running hard again, I can see him running a 66 half for sure with the type of training he was doing last fall. So anyway the workout was 4 miles @ half marathon pace, 2 minute rest, 2 miles @ 10km pace, 2 minutes rest then 1 mile @ 5km pace. I Averaged 5:14 for the 4 mile, 5:06 for the 2 mile and 4:51 for the mile. I was hoping to run a 4:48 at the end to hit 14 minute 5km pace but that was all I had in me.

14 miles with workout - AM
OFF - PM

Thursday

7 miles easy - AM
7 miles easy - PM

Friday

Workout - 20 minutes warm up then 3X10minutes with 2 minute active recovery @ 3:15-3:17/km pace. Jim wanted me floating right around my lactate threshold zone. It went well, The first interval was a little fast running 3:10/km pace but the next two were bang on 3:15.

6.2 miles - AM
12 miles with workout - PM

Saturday

6.2 miles - AM
8 miles with 10' of diagonals - PM


So that was my week, 108.7 miles and some great workouts. You might have noticed my mileage is a little lower and I'm not trying to run 20 miles a day. This is the time of the year now to start to really focus on the workouts and getting sharp. So I'm leaving it in the hands of my coach and running hard.

Thanks for reading everyone and I'll see you next week
"Clear eyes, full hearts, can't loose"
Dave

Sunday, 9 February 2014

Week of training Sunday February 2ed - Saturday February 8th

Hey friends,

Time for the weekly update. This week was pretty solid. I've started working with Jim Finlayson so he gave me a lower week to make sure I recovered from the half.

I've got to make this post relatively short because I'm doing this from my tablet. I'll post again mid week like I did this past Wednesday.

This week in training.


Sunday

Hypothermic Half Marathon - 1:11:13, I did a race recap last week so feel free to give that a read. With the warm up, race and cool down it was 20 miles total for the day.

20 miles with race - AM
Off - PM

Monday

10 miles easy - AM
10 miles easy - PM

Tuesday 

8.4 miles easy - AM
Off - PM

Wednesday 

Workout - 2X5km with 5 minutes easy jog recovery between reps. Both ran in 15:30 (5 minute miles). Felt good, the speed endurance is there. 

10 miles with workout - AM
4 miles easy - PM

Thursday 

Off - AM
Off - PM

Friday

7 miles - AM
7 miles - PM

Saturday

Workout - Just a light session of 10 minutes worth of diagonals with a 20 minute warm up and cool down. Just worked on good form and mechanics while running the diagonals. 
 
4.5 miles - AM
8 miles with workout - PM.

So yeah, obviously a lighter week for me but the idea was to rest the legs and consolidate the hard work that was done last week and during the race. 88.9 miles and some quality in there as well. I got in the pool a couple times as well for two 45' pool running sessions.

Anyway onward to next week. I had my first steady state long run today, 1h45' averaged at a 6 minute mile. I was in the hurt locker the last 30 minutes but it was good to get a good strong long run in. 

I'll jump on this week for a proper post, I just wanted to make sure I got the training updated and kept with my Sunday updates.

Thanks for reading and I'll see you next time,
Cheers
Dave

Wednesday, 5 February 2014

Workout Wednesday.

Hey friends,

Quick little post here to toss up a Workout Wednesday like I did there a few weeks ago. If anyone here hasn't heard about the idea of "workout Wednesday" it originates from a series on www.flotrack.org. I highly suggest any of you track/XC/road running fans check out that site. It is in my opinion the best site for news, live event coverage and insider information on all things running.

I'll attach a link here to the workout they posted today. It features high school phenom Mary Cain and her teammate Oregon Duck's alum Jordan Hasay after their attempt at the American indoor mile record. Cain ran a 4:24 and Hasay ran well for a 10km runner finishing just under 4:30. http://www.flotrack.org/coverage/251075-Workout-Wednesday-Season-8/video/733277-Best-Race-Workout-Combo-of-Your-Life-Jordan-Hasay-Mary-Cain

Browse through the workout videos if you have a chance, there are 8 seasons worth. But if you really want to get motivated and see a man in top form have a look for Galen Rupp's workouts after his American 2 mile record. I won't spoil it but just know that including his race and workout he ran 7 miles in 29:27........yeah, 7 miles. Dude is on fire right now.

Anyway I realize I'm not even worthy of sharing the track with the above mentioned athletes but I'm putting in some work of my own so I figured why not toss up a video. My fitness is making huge jumps, it's hard to explain the feeling to people who don't train allot and know their bodies but there is this sense of strength and speed. Mike Green once described to me a 1500m race he won where he rounded the back stretch heading for home and knowing he had the ability to pull away from everyone and having that strength/speed to do so.

The big goal for me this year is to run very fast over the shorter distances, and I'm a firm believer in the idea that speed is born through strength i.e. mileage. Hence why you have seen me running such high mileage. I'm not going to guess what my current fitness is over 5 and 10km but it's at a point where I can run under my official 5km PR in practice fairly easily and actually did it twice back to back in the workout I'm about to post.

The session was 2X5km in 15:30 with 5 minutes of easy jogging between reps. It was done on the treadmill so I could lock in the pace and run even efforts. I'm really learning to love doing my tempos on the treadmill. After speaking with Jeremiah he really has me sold on them. Not only are you running a steady effort but you can recover faster because your not pounding your legs on the pavement. It is essential however to understand the paces you are running and adjust them if your not using elevation. When we run on a treadmill we aren't creating our own headwind so the effort becomes less. For example, if I run 5 minute pace that's 12mph of headwind that I'm creating and my energy demands correspond to that in order to run my 5 minute miles. On a treadmill this isn't the case. to run the same effort I need to use a grade of 1% to increase my energy demands to where it is at the same cost of running outside. (here is the conversion chart http://www.hillrunner.com/training/tmillchart.php ).

I'll post the video of my 2ed 5km rep below. (it got hard about the last 3-4 minutes and I begin to get a little lazy with my form).



The video starts maybe 10-12 seconds late, but here is a picture of the stats for that rep.




Anyway just wanted to post up a quick workout. I'm really looking forward to getting the chance to take a crack at 2 fast 10ks in April on the mainland, and then trying to get into a fast 5000m to get into that 14 minute club.


Stay frosty!
Dave

Monday, 3 February 2014

Hypothermic Half race report and Saucony winter faves.

Hello again,

As promised I'm going to write a race report/recap here on my blog. I hope to do this through the season to better analyze and reflect upon my races.

Thoughts on the Hypothermic Half Marathon.


The goal of this race for me was to pretty much treat it as a long hard tempo effort but to also get a feel for where my areobic strength is over the longer distances right now. I consider myself to be more of a 5km-10km runner and that's my primary focus for the next 3 years until I hit my 30's. But living in Newfoundland the Tely 10 (10 mile road race) becomes part of ones identity as a runner and we get judged on our 10 mile performance so like it or not I've got to work on my strength. I'd like to poll the running community and ask them if they are more impressed by a sub 2:00 minute 800m performance or a sub 60 minute Tely 10. I'd say 99% would say the sub 60 minute tely....yeah, don't ask. Anyways, I need to be better over the long stuff. So I figure making sure I'm in 69 flat half marathon shape will ensure I at least run something respectable in the 51's or lower this year for 10 miles. I entered this race and wanted to come through the half in 1:11:00 under control and negative split the race. I say come through the half marathon in 1:11:00 because the course was measured long, granted it was advertised so we knew this beforehand which was nice. They did this to have the start and finish at the same location. http://www.gmap-pedometer.com/?r=6077673 - link to the course map and distance.

So I knew the first 5 miles were uphill and into the wind before it would level off around donovans industrial park and I would get some shelter from the wind. So the idea was to try to keep the effort steady and run 5:30's if I could until I got past the hard spots. I ended up running the first mile bang on in 5:31, but the second was a little slow at 5:46 and then I followed that up with another 2 mid 5:30's and a 5:42 for the 5th mile. After I got in around the 8km mark (just before the 5 mile point) I got onto the section where the turkey tea 10km is run and I started to roll on some flat stretches and began to click off 5:15's feeling controlled and smooth. When I came out of the park I got hit with a cross wind, it wasn't ideal but certainly not as bad as the start. the last 10km of the race felt excellent. I was running 5:10's for the most part and actually came close to running a personal best on the final 10km, I'm going by my garmin so it might have been off by 5-10 seconds but I think it was around 32:16 for the final 10km and 4:57 for my last mile.

Having the ability to start under control and then gradually turn the screw and drop the pace is something that took me a long time to learn running here in Newfoundland. Most of the "competitive" runners here go out way to hard with the idea of "hanging on" and intimidating the other runners. I fell victim to this until I started reading about training and began competing away. I've now learned it's ok to let people go, negative splits produce the fastest race times. If someone runs away from me and doesn't come back, it just means they are a better runner which is fine, if they aren't I'll pass them as they slow and I begin to pick up the pace.

So I ended up coming through 13.1 miles in 1:11:13, and I came through the finishing area in 1:13 flat. By my watch the course was maybe 580 meters long, but again, this wasn't about running a fast time. I'm sure I can run under 1:10 right now on a flat course. This was about going out and executing a plan and getting stronger as the race progressed. 

Looking at where I am right now fitness wise compared to this time last year is pretty surreal. I remember wondering if I should pull the trigger on a plane ticket and asking Alan Brooks for a spot on the elite start list for the yonge street 10km having done no workouts just running mileage. The first workout I did last year was February 23rd and it was 5X1 mile with 3 minutes rest, I averaged about 5:21. It wasn't pretty. Compare that to last Tuesday tempoing 5 miles at 5:00/mile pace (on a treadmill with 0% incline so equivalent to 5:12/mile). It just goes to show what consistency will do for ones running. 

I'll attach some race clips and a picture bellow.










Also as I mentioned in my weekly post be sure to check out the new shoes Saucony released on Saturday, some awesome updates to already incredible franchises, the Mirage, Virrata and TypeA.

I'd like to share with you guys my favorite shoes that I've been enjoying over the winter months. During this time of the year we are out on the pavement all the time and it's not always good to be wearing something too minimal and lightweight. I've been in the Saucony Cortana 3 for all my easy miles on the roads when it's not slippery and wet, or when it has been greasy with slush and snow I've been in the new Kinvara 4 Gore Tex. It's really awesome to be able to head out and run through whatever knowing your feet will stay warm and dry.

Lastly when I'm not running I've been rolling in a pair of Saucony Grid 9000's. These are such a rad shoe to just toss on with jeans and a t-shirt and roll out for the night. Check them out to show your running style after your run is done.

Pic of my 3 favorite shoes for this time of the year, in front is the grid 9000, the vizipro orange shoe is the gore tex Kinvara 4 and the slime green is the Cortana 3.



Alright, that's it for this post. I'm working on a piece I'll post about heart rate training. I've got it just about finished off so expect it later this week.

Thanks fine people,
Keep your sticks on the ice,
Dave

Sunday, 2 February 2014

Week of training Sunday January 26th - Saturday February 1st

Back again for the weekly update!

I hope everyone had a good week/weekend. I had a good week in training the past 7 days and enjoyed taking 2 rest days just to put a little pop back in the legs for the hypothermic half marathon which I ran this morning. I'll do a full race recap this week and break down my splits and what not. I was really happy with the effort. The course as you can see is measured as 21.55km http://www.gmap-pedometer.com/?r=6077673 which is almost 500m long. But I had an awesome race and the organizers did a super job putting off the event!

I'm pretty banged up right now and tired so I'll just do my weekly training update. On Monday or Tuesday when I do my race recap I'll post a few paragraphs on training and include some race footage and video. Shout out to Jeremiah for the help he gave me with workouts for the half. I felt ready to run it hard after doing some pretty intense sessions that he prescribed and they certainly paid off. Thanks man!

Sneak peak of race finish - http://instagram.com/p/j68P2yrXRJ/

And here's a clip from the start. More to come this week.



This week in training


Sunday

Workout - 3X2miles @ 5:00/mile pace with 1:45 recovery (400m's). This was a really good session. It had to be done on the treadmill on account of the bad weather but I used a 1.5% incline to account for that to make sure the effort was there.

12 miles with workout - AM
8 miles - PM

Monday

10 miles easy - AM
10 miles - PM

Tuesday

Workout - 5 mile tempo @ 5:00/mile pace on the treadmill. This was a session Jeremiah suggested to work on my turnover and run a hard tempo effort. I didn't use any incline on the treadmill so the effort was 5:12/mile but I was really happy with the session it was a hard workout and the last 7ish minutes I was in the hurt locker.

14 miles with workout - AM
7 miles - PM

Wednesday

10 miles easy - AM
10 miles - PM

Thursday

OFF - AM
OFF - PM

Friday

13 miles - AM
OFF - PM

Saturday

OFF - AM
OFF - PM


So as you can see it was a bit of a lower week mileage wise but I still managed 2 great workouts and 94 miles so I would be fresh for today's race. I'll do a full race recap/report on Monday or Tuesday so look for that.

Also quick note, Saucony just dropped some really awesome new updates on us! Yesterday the new Type A6, Mirage 4 and Virrata 2 came out. 3 AMAZING pairs of footwear, so be sure to check those out and give them a try when you get the chance!






Well that's it for this week! Look for my race report tomorrow or Tuesday and some tips/information on heart rate training!

Thanks as always fine people
"Clear eyes, full hearts, can't loose"
Dave