Monday, 31 March 2014

Bringing in another training perspective to my blog.

Hey friends,

I just wanted to let everyone know that I'm going to try something new on my blog. Obviously the goal of a blog is for it to be personal and document or rant about whatever is on one's mind. But I like to think of my blog as a place where runners can follow along and hopefully glean something from it and pick up some things they can incorporate into their own running. Now I by no means have all the answers or knowledge about this wonderful sport. I may do things right now that next year I may see as a mistake but I try to read as much as I can and work with people who know a lot more then myself. And keeping with that idea is why I'm going to start a new section on my blog where I cover my friend Jeremiah Johnston's training. I think I'll entitle it JJ's corner or something like that. I'm not sure but I'll figure it out. I feel like a lot of people could benefit from seeing how he trains as he is VERY busy with his job and has to fit in runs whenever he can. So for all those people out there who have super hectic schedules his training will be excellent to follow along with and see how you can maximize your training on minimal time.

A little background on Jeremiah. He's 27 and resides in B.C. with his wife Mariah. He began running at a young age and was going under 4 minutes for 1500m at 17. He accepted a scholarship to the University of Idaho and ran varsity cross country and track. After college he took a couple years off running before rediscovering his love for the sport. He started training again and within no time he was back in great shape running a 68 minute half and some fast times over the shorter distances as well. Jeremiah works with Saucony as a technical rep and is also head over all the Saucony Athletes (hence how we met). His job has him on the road a LOT. So he has to squeeze training in whenever he can. Normally he's running around 70-75 miles/week but everything is quality there are no junk miles. A 10 mile recovery run he will cover in 58 minutes so he is really maximizing his training.



Yeah, that's Galen Rupp JJ is racing against....2012 Olympic silver medallist at 10000m


So the goal of bringing him in on my blog is to show people how to get the most out of their running with the time they have available. I'll have him relay his training to me at the end of the week and I'll have a section on my weekly training update where I list what he did for the week. If he has the time at some point I'll get him to post some of his favourite training tips and tricks to help out some of my readers. I think people can really take a lot from his experiences in running and the training philosophies he has learned running and training with some of the best athletes around.

Anyway look for this to be added to my blog. Just a quick teaser. Last week his 2 quality workouts were a 4 mile tempo run on a hilly route in 20:10 or 5:02ish/mile pace and 7X1km off 1 minute recovery averaged under 3 minutes per km. So yeah, the guy has some wheels and I look forward to passing on some of his training to all of you.

Let me know what you think about this idea, and a special thanks to Jeremiah for offering up his training.

See you all next time
Stay frosty,
Dave

Sunday, 30 March 2014

Week of training Sunday March 23rd - Saturday March 29th + Thoughts on race pace specific training.

Hey everyone,

Back again with a weekly update. Things are rolling right now. This past week was the best one I've had during this build up, possibly ever in my running career. Have you guys/girls ever had one of those runs where you just seem to float along so effortlessly? I did my double yesterday afternoon after a hard track session in the morning, I don't know what it was but I just started rolling on a 10 miler. My first mile was 7:20 just getting the legs moving but by the end of the run I had dropped my pace down to the low 5:20's. My last 5km was 16:52. I figured I'd be really stiff and sore, but I just felt incredibly strong aerobically and just got into the run. Before I knew it I was clicking off 5:45's. The last mile ended up being 5:21. I hope it's a sign that I'm at a new level of fitness, and that the hard winter months are starting to pay off. The week went well, I got plenty of miles in with 3 hard sessions and a long run. So this week coming will be my last high intensity and high volume week. I'll race a 1500m on the track on Sunday the 6th of April just to sharpen up for the 10k on the 13th. I'm really getting excited to race and compare performances with this time last year.

The importance of race pace specific training when building for a goal race and the importance of structured training phases.


I had a msg from someone who follows my blog a while back asking me about race pace work. Personally I feel that if a runner is building for a goal race or for a collegiate athlete building for a championships season in his or her event then race pace specific training is of the utmost importance. 

I remember watching an interview a couple years back with Matt Tegenkamp after he made the 10000m team for the Daegu World Championships at USA's. Matt talked about how he kept asking his coach Jerry (Schumacher) for some speed during what seemed like the whole year. But after he made the team he understood the approach his coach was taking letting him race off purely base work early in the season then peaking him/sharpening his legs for the race that mattered. The Schumacher group is known for building a huge aerobic base and getting really strong in the off season (sounds like the Lydiard approach doesn't it?) and then transitioning to race specific work 8-10 weeks out for target races. Now don't think they are just out there jogging, the group that originally made the move with Jerry to Portland when he was offered a position with Nike (most of the Wisconsin Badgers cross country team, Tegenkamp, Bairu, Solinsky, Jager). Ask any of those athletes what a "Badger Mile" is like and they will tell you, there are no "easy" days. It's common for theses guys to be running 5:30/mile pace or faster day in day out and running 110+ miles a week at this pace in the off season, so when they do begin to touch on race specific paces which for the 5km guys is around 4:10-4:15 and 4:20-4:25ish for the 10km guys it's not like they are jumping into paces with no fitness under them. 

I use this as an example because I feel like runners need to structure their seasons better, some people have it down but from what I see locally I can count on one hand the number of people who have their running set up in seasonal increments with priorities placed on the different energy systems that all need to be developed to bring it all together on race day. We can't be peaked all year long, we can however always be fit and able to produce a good race. When I started running a few years ago some of the people I was running with would tell me after about October it's time to shut things down and just run easy until the spring. Thankfully it only took me one year to realize this was completely ridiculous. We don't need to be ripping out 400m intervals at 1500m pace year long but if we are serious about running to our potentials and improving from season to season then there shouldn't really be an "off" season. there should be just switches in training and different priorities given to different energy systems. 

If someone decides after a fall packed with races it's time to ease off the training and enjoy running for a while without the pressures that come with a looming race that's no problem, get out there and build some aerobic strength, run more volume (intelligently of course) work on strong long runs, do lots of hill work and tempo runs.

With regards to race pace specific training for a goal race I would say start working in that zone about 8 weeks out once you have a good base built and have done some neuromuscular and creatine phosphate work in the forms or rep paced running and hill training. Transition slowly into race pace running. If your targeting a 10km start with something as simple as 10X1 minute at goal race pace, after a couple of weeks the workout can then be 10X2 minutes. I know that for me right now prepping for a 10km I'll do sessions of 3X2miles at race pace or even 2X5km. When you have progressed to the point where you are running the volume of the race in intervals with fairly short rest you know that you are ready to roll. Obviously for the longer events like the marathon this can't really happen but people targeting a 26.2 should be able to at least run 13-15 miles at race pace without any problems. I'm not a marathoner so I won't try to speak on marathon specific training but I do know that when I jump up to that distance I'll want to make sure I can do workouts like a 22 mile long run with the last 11 miles at goal marathon pace, or things like 3X5miles with 2 minutes recovery at race pace. The trick is to make yourself comfortable running your goal race pace at whatever distance that may be. It seems simple but you would be surprised how many people neglect training in this specific zone and then expect to roll that effort on race day.

What I'm really trying to get across here is if you can't hit paces or efforts in training then don't expect to miraculously be able to run faster on race day because you are in a race environment and are rested. Put in the work, suffer through those long grinding sessions and reap the rewards on race day!



This week in training



Sunday

Long run - 2 hours of steady state running. I didn't get a good long run in last week where I was feeling sick but I got a great one in here. Started off running gently and then really rolled well. I got in 20.6 miles, the average pace was 5:50

20.6 miles - AM
OFF - PM

Monday

5 miles easy - AM
11.2 miles - PM

Tuesday

Workout - 3X2miles with 2 minutes recovery @ goal 10km race pace. This was a hard session. One direction I had the wind in my back (reps 1 and 3) and the other direction obviously was in my face. I wanted to stick it at 5:00/mile pace and be controlled but I knew with the wind it would be a challenge on the second rep so I ran the first and 3rd a little faster. The reps ended up 9:51, 10:06, 9:53. The average was right around 4:58/mile pace. I chatted with Jeremiah afterwards about it. I think the next time I'll do it on a hillier section just to work the strength. On a side note man is that guy coming back into form fast, after being back running only a few weeks he rolled a 4 mile tempo on a hilly route in 20:10, I don't know if I'm happy for him or really jealous haha that he has that type of fitness off hardly any running. Way to go dude, can't wait to see what you'll be like after a nice training block, scary to think about.

5 miles - AM
12.1 miles with workout - PM

Wednesday

12.3 miles steady state with 8 strides - AM
OFF - PM

Thursday

Workout - 5 mile tempo on the treadmill with Joe. This was a good session. I put the treadmill on 12mph (5:00/mile) but with no incline so the effort was that of a 5:12/mile pace. It felt really smooth and controlled. I like to get some tempos on the treadmill just for the simple fact that I'm recovering faster and my legs aren't getting beat up as much while still getting the effort in.

5.1 miles - AM
12.6 miles with workouts - PM

Friday

4 miles - AM
11 miles with drills and 8 strides - PM

Saturday

Workout - 8X200m + 3X1mile + 8X200m. The recovery for the 200's was a 200m jog and the recovery for the miles was a 2 minute Jog. The first set of 200's averaged 32 seconds, the miles were all 4:48 (3:00/km pace) and the last set of 200's were averaged at 31 seconds. Great workout. Joe did this one with me. He's getting in great shape and I look forward to seeing him race in 2 weeks. This is the first time he's been healthy this time of the year in ages so he's going to make the trip up to Toronto with myself and Kate for the 10km. It's great to get 3 Newfoundlanders up there this year.

10 miles with workout - AM
10 miles steady state (not planned) - PM

Well that was my week 119.9 miles (yeah I should have just done a loop of my street to make it 120 ha). And 3 very good workouts. So like I said, 1 more week of high intensity and volume then I'll cut things back and keep it low through my next 2 races on the 13th and 27th. After that I'll get on the track and chase a fast 5000m. Obviously I'll still run all the local road races if I'm not away doing a race but they will mostly be done as workouts this year while I try to build for the fall.

Thanks for reading friends. As I type this I'm wishing good running vibes to my Saucony Canada team mates Krista Duchene and Mindy Fleming. They are both running the ATB road races, with Krista doing the 30km and Mindy in the 5km. I'm sure they will both kill it, and I'll be toeing the line with them on the 13th so I look forward to some recaps on your spring seasons thus far.

Until next time folks,
Run strong,
Dave

Tuesday, 25 March 2014

Saucony Type A6 and Mirage 4 review. Great updates on already epic franchises.

Hello again,

As I mentioned in a couple previous posts, I've been running in the new Mirage 4 and doing some workouts in the recently released Type A6's. I didn't know how to feel when I first heard they were going to be updating both of these shoes as I loved the previous generations. But I'm really happy with the changes they have made. Let's first take a look at the Saucony Mirage 4.

Saucony Mirage 4


This is my daily trainer of choice for most of my runs, it's a lightweight shoe with a touch of guidance. It weighs in in the high 8 oz. range and is awesome for getting out and feeling light on your feet. The updates for this new generation of mirage came mostly in the upper with different overlays and flex film positioning. The outsole stayed the same with the exception of the upgrade from "progrid" to "powergrid" midsole materiel. This follows what they did last year with the Kinvara 4. I notice that I get more POP from the powergrid and it seems to last a little longer as well which is great. So when I transitioned into this new shoe it really happened seamlessly. The shoe feels the same on my foot, it runs true to size and feels just like the previous generation. I'm grateful for this because I loved the last model. The addition of powergrid was all this shoe needed to give it that little more durability and snappy feeling underfoot. So not a lot to say other then great update to an already awesome daily trainer. I'd recommend this shoe for lighter runners as an every day trainer or as an up tempo shoe for heavier set less efficient runners. Give this shoe a try, you won't be disappointed. If you need any other feedback just leave me a comment bellow.  

Saucony Mirage 4

Saucony Mirage 4 (left) and Mirage 3 (right)

Last generation Saucony Mirage 3




Saucony Type A6


Now with the Saucony Type A6 there was a complete overhaul on the shoe, new upper and a new outsole. I saw this shoe teased online from the saucony blog in December and it looked really cool but I love the previous generation so much and with it being a complete redesign I was worried they might have changed a good thing. But this was a great move! The new shoe feels completely different but in a good way. It sheds .2 oz's weighing in at 5.2 but has allot more underfoot so an efficient runner could expect to wear this for a marathon. That was one thing I did find with the last model, it felt amazing and really fast but for me personally the half marathon was even a stretch. I found I'd be really beat up the next day just because it's a very minimal shoe. Someone more efficient then myself might have been fine with it but it was more of a half marathon and under shoe and one I'd normally just save for race day. In this new version it just feels more substantial and has the same fast ride. I guess they thinned things out a bit in the upper by the looks of it and took away some of the blown rubber on the outsole. Whatever the case, this shoe is seriously epic. It still has lots of rubber in the high abrasion areas that we tend to strike when running but the addition of a little more midsole is just such a treat. Now when I read the first comments about the shoe from testers I heard them say to size down half a size so I decided to do as they mentioned and went down to a 9.5 from my normal size 10. It was the right call, it just seems to run a little bigger then the last model so take that into consideration if your looking at getting into this shoe. I think allot more runners will be able to avail of this shoe too which is great. The last model was really minimal and bare bones which is great but limits the amount of runners who can safely race/run in it. With the addition of this extra midsole I can see just about anyone getting into this shoe for a 5 or 10km and really enjoying it while running fast. So again, if there are any questions you have just let me know. Both of these can be found on the saucony website and are carried by speciality running shops. I've seen them online on various sites so you should have no trouble tracking down a pair.

Saucony Type A6

Saucony Type A6 (left) and Type A5 (right)
Last generation the Type A5



Well that's about it for this post, I wanted to get this out for people as I've been talking about it for a month or so now. I'd highly recommend checking out both of these shoes, and like I said if you have any questions just leave me a msg in the comment section below and I'll get back to you.

Until next time, lets all get out there and run strong,
Dave

Saturday, 22 March 2014

Week of training Sunday March 16th - Saturday March 22ed + Thoughts on easy days + Rant on why pro track/road running isn't main stream

Hey friends,

Well, I'm back into the grove, felt a little under the weather early in the week and had a little bit of a head cold even the last couple days but the work still got done and progress was made. I kind of added a few miles to the end of my week haphazardly because I missed a day and had one day with only 3 miles. I don't mind not running super high volume but I like to at least hit a 100.

Is everyone getting excited for the spring race season? I don't know I'f I'm more amped for my own races, or for the major marathons and track races that come with the months of April and May. I know the London Marathon is going to be a BARN BURNER! Like, I can't even call who will be in the top five, except for Mutai, man is that guy nails. When Farah (Mo) went down there at the NYC half it was like a gun went off, the man just took off. It's clear when he's in a race right now that he's the Alpha Male and everyone is sort of just waiting to see what he's going to do. What an engine that guy has. Props to Stephen Sambu (Former University of Arazona stand out and team mate of the ultra fast Lawi Lalang, on a side note what a crew Coach Li has out there, I guess everyone from Kenya flocked there after they saw the success Bernard Lagat had). Sorry for that rant ha, love me some NCAA D1 action ha, but yeah, great to see Sambu try to go with Mutai but it was just like a kitten playing with a lion. Mutai will be hard to beat. The only person I see giving him trouble is Kipsang, and he can't race stupidly like he did in the London Olypics or it's game over. Then we have Boston in about a month now which will be pretty decent too, not as talent heavy as London, (or Rotterdam either in my opinion). But always a great race. But what has me really excited is early season track and field where we will see all the pros opening up outdoors at the Stanford invite, Payton Jordan, Mt. Sac, Oxy, heck the Penn Relays are always pretty sweet as well. So have an eye for that. Look for our boy Kelly Wiebe to be lighting up some races and Ryan Brockerville throwing down in the steeple. Because this is an off year with no world champs or Olympics expect people to chase after some fast times, I hear Asbel Kiprop will be taking a crack at the 1500m WR at the Hercules Diamond League meet in Monaco.

Rant Alert!


I'll end my talk on the world of track and field/road running there or maybe I'll keep going just a little. I get a little carried away talking about people running fast. One thing that puzzles me about this sport is that people love it and actively participate in it but yet they don't follow it? How does that make sense? I think part of the problem is with the governing bodies and not enough advertising/pushing it in the main stream. But allot of it is on us as well. I mean people who have never played hockey will religiously watch and check for updates, I'm guilty of loving MMA and Basketball yet I've never grappled or played ball......I don't know. I just find it strange that I can get on the start line of just about any race locally or nationally and only a hand full of people would be able to tell me who Ezekiel Kemboi is and why it's so amazing he can run under 8 minutes for a 3km steeple, or who the phenom younger Dibaba sister is and about her amazing string of world records she set indoors this winter. Maybe I'm being a bit ridiculous but I think it's strange that running is one of the most widely participated sport both recreationally and somewhat competitively but yet hardly anyone pays any attention to the world class athletes that shape the sport for the rest of us. End rant.


How easy should we run on easy days?


I think this is a topic that confuses allot of people, myself included. My friend Josh Seifarth (http://www.joshseifarth.com/ running coach/athlete check him out) brought to my attention that one of the chaps on the trackie.ca form had asked about it, we sort of figured it could get interesting so we are having a look at who jumps in and offers advice. I'll talk about it briefly but anyone out there reading who would care to offer up some advice or comment please do. What I've learned about this sport is there are many ways of doing things and the more I learn, as with all things in life, the more I realize I don't know. So please feel free to offer up your opinion/advice in the comments section bellow. 

I've spoken with lots of different people about this and I've seen many people approach easy days in allot of different ways. I suppose we could just use the old saying of "go by feel". Well, most new runners and a lot of experienced runners have no concept of feel and they just run at a pace that's too fast, where they are leading to an onset fatigue that may hinder a workout later in the week. So at that end we know this is not an easy day. I'll post what I think is the best bit of knowledge out there about this topic, Josh posted this on the trackie.ca forms and it really sums things up nicely, it's from the great Italian Coach Renato Canova it reads;

"REGENERATION: 
Has the goal to better and faster recover the effects of fatigue after tough training. If the normal basic level of lactate in an athlete is 1.2 / 1.5 mml/l, after a hard workouts (expecially in the lactic zone) the level remains higher for 2-3 days, if the athlete goes to rest. Instead, after an EASY RUN, he is able to remove the residual lactate, and his lactic level can decrease under 1.0 mml/l, with a feeling of wellbeing. 

For every event we have different speeds of REGENERATION, but normally the right speed is about 60-70 % of the speed of the Threshold. So, in case of a top Marathon runner, having a Threshold about 2:48 per km, we can speak of Regeneration when he runs slower than 3'40" / 3'45". In this case, 3'45" or 5' have the same effect, but many times running too slowly provokes mechanical problems. 

Instead, for a good 800m runner (1'44") coming from 400m, and having a Threshold of 18 km/h (3'20" per km), Rigeneration is running slower than 4'10" / 4'20", but, because the biomechanical difference between the speed of the race (13" every 100m) and the speed of regeneration is very evident, sometimes is better to use other systems (pool, sauna or other situations not involving wrong running technique)."


Obviously this is rather scientific but that's the best way to break down and easy day. The goal is to get your body back to where your physiologically able to preform another workout and to begin stressing your body with another stimulus. I don't know how many times I've seen people running themselves into the ground day in day out. I'll admit at first when I saw it and noted that these people were allot faster then me at races I wanted to jump on the band wagon, (Note that I was just starting running at this point and wasn't very fast, not that I'm uber fast now but you get the symmetry I'm going for.), but after realizing that I'm not getting any faster if I'm not recovering and receiving the training effect from new stimulus I'll never make any progress. This has made a huge difference in my development.

I think the big take away from this is that "easy day" is a relative term, and needs to be individual. For example Canova offers that of the easy pace for his 1'44" 800m runner, obviously that's world class and it's going to be adapted to his needs. My friend Jeremiah is running 6:10ish/mile pace on his easy day's and for his fitness, when he's in top form that works for him. For me I'm closer to 7 minute pace then 6 minute pace on an easy day, for someone else it could be 9 minute pace. The best thing to do is be honest with yourself about your fitness and run according to that as well as think "Regeneration"


This week in training


Sunday

3 miles - AM
OFF - PM

Monday

OFF (felt sick and had the beginning of a flu, tried to nip it early)

Tuesday

Workout - 8X4minutes with 2 minutes easy jog recovery. The goal was to run this faster then race pace for 10km and see how I felt. It went well, I was coming through the kilometre in anywhere between 3:01-3:05. I needed the 2 minute recovery where I wasn't feeling 100% but I was happy with the session. 

6 miles - AM
13.2 miles with workout - PM

Wednesday

15 miles medium long run at about 6:05 pace ended with 8 strides - AM
OFF - PM

Thursday

Workout - 10 mile tempo, or an attempted 10 mile tempo. I felt good the first half of the run but I had a rough patch there around the middle and contemplated stopping. I told myself get to 10km and then you can make it. I got through 10km right on pace in 33:08 (I was looking for 33:00 but it's hard to nail down paces on a long tempo on the roads). And after that things got ugly I ran a 5:33 mile and started slowing down so I called it. I'd rather stop then push through when I'm not feeling 100%. I made it to 8 miles with an average pace of 5:22/mile. That's not bad. I wanted to hit 10 miles in 53:00 picking up the last 2 but it wasn't there that day. No shame in calling it.

4 miles - AM
12 miles/no cool down - PM (I felt sorry for myself and walked to my car....won't happen next time)

Friday

8.2 miles - AM
10.1 miles with 15' of diagonals  - PM

Saturday

Workout - 25X200m, I did this last week but my friends Jason and Joe were meeting at the track and I love me some 200's....had to be done. Just really wanted to work on having good rhythm and practising the frequency of my cadence while holding my form, we took 1 lap jog recoveries and traded off taking the pace. The majority of the 200's were 31's with the scattered 32/33 and a couple of 30's. Held my form well though. 

12 miles with workout - AM
8 miles gently - PM


So as you can see the last half of the week was a bit ridiculous. But as I sit here typing this on Saturday after supper I feel good about the week and I'm over my flu except for a runny nose. I didn't get my 100 miles, but that's alright, no need to kill myself for the sake of a number in my training log. 91.5 will do and there was allot of quality in there.

Well that post was a little longer for sure, I wanted to touch on a few topics so I'm glad I got that in there, shoe review coming next week for the new Type A's. Awesome shoe, all the lightness and responsiveness you've grown to love in the previous generation but with a little more under foot, yet it's lighter.....the fine men and women at Saucony know shoes let me tell ya. I'll toss my review up mid week.

Alright I've got to clue this up, not that I have any crazy plans or anything, I've just now discovered the awesomeness that is Boardwalk Empire.....it's all consuming, ha :).

Thanks as always for stopping by, I really appreciate it.
Run strong,
Dave


Wednesday, 19 March 2014

Week of training Sunday March 9th - Saturday March 15th

Hey friends,

Sorry about the delayed post. I'm normally pretty good about doing weekly Sunday updates touching on my previous week of training. So forgive me for this post being a little late, expect me back to normal on this Sunday and with some more training talk.

Last week was fantastic, this week hasn't been as good but it's coming around again today. I plan on ripping out a really hard session tomorrow and then a duzzy of a 10 mile tempo Saturday so the fitness is still on the rise, just had a little hiccup there of feeling under the weather and actually took a day off and had one day with only a 3 mile run, but like I said we are back in the saddle and giving er' the proverbial heat as they say.



Last week in training.


Sunday

Long run - 2 hours of steady state running. Did it once again on the Portugal cove loop was was a little more reserved the first half and then starting hammering the last 10 miles when I got some downhill and tailwind. 20.5 miles with an average pace of 5:52

20.5 miles - AM
OFF - PM

Monday

5 miles easy - AM
10 miles - PM

Tuesday

Workout - 25X200m on the indoor track taking 1 minute recoveries just trying to run fast but holding good form and staying under control. The average when I got home and looked over all the splits was between 31 and 32 seconds. This was a session Jeremiah suggested to get some speed into the legs, enjoyed it, thanks man! 

5 miles - AM
12.1 miles with workout - PM

Wednesday

10.6 miles - AM
OFF - PM

Thursday

4 miles - AM
11 miles - PM

Friday

Workout - 10X1km with 1 minute recovery. Boy was this a vicious workout to get through, the recovery is just so short, by the time you get your breathing somewhat under control it's time to start the next one. I know that I'd need to be able to average these 1km reps at about 3:03 to know I could run a 31 low. Jeremiah and I had a discussion about it, but I'm just not there yet my average was a little over 3:05. But the good news was the deviation on reps was very minimal. Last time I wasn't really able to hold the last couple together but this session was excellent.

5.4 miles - AM
13.2 miles with workouts - PM

Saturday

8.4 miles - AM
OFF - PM


So, solid week there, 2 good workouts and a long run. The mileage total stayed pretty close to the previous week at 105.2.

Quick shout out to some good performances last week. Kelly Wiebe my team mate from out west had a great race at the BMO St. Paddy's day 5km, finishing just a second or two behind Geoff Martinson. Geoff is a 3:37 1500m man and has represented Canada at the world champs in this event so that just shows the kind of form Kelly is in. The Previous week Geoff ran a 14:12 solo 5km at Bazan bay just to give you some perspective on the times the boys are running. And also Ryan Brockerville had a great 4th place finish running under 15 minutes on a tough course. Way to go boys.

So again, thanks everyone for stopping by and sorry for the delay, I'll be back with training talk, spring race plans, and more this weekend so see you fine people then. 

Be well, and see you next time
Dave

Friday, 14 March 2014

Saucony spring and summer apparel.

Hey everyone,

Just checking in quickly. This week in training is going supremely. Hitting some killer workouts. Actually about to go do 10X1km off 1 minute recovery now on my lunch break but before I do I wanted to throw up a quick post. I've got 2 other ones ready now that I'll get up soon, one training post relating to race pace specific training and another one is a review of the new Saucony Type A6.

But I just wanted to let you all know that Saucony released their spring and summer apparel recently and it's absolutely fantastic. Because Saucony is a company that focus directly on running hence their slogan "Because we run". They really do running apparel right, I've tried many different brands of gear and nothing compares to the fit and feel of their apparel.

A couple of my favourite pieces they have released for this spring are the Premium tech singlet,Transcendence full zip, X-Lite packable jacket and the Inferno short tight. I'll attach the links for the new spring line for men and women below.

Men http://www.saucony.com/store/SiteController/saucony/newarrivals/cat10004/cat1730399/view/71/subcategory

Women http://www.saucony.com/store/SiteController/saucony/newarrivals/cat10002/cat1730398/view/137/subcategory










Anyway, be sure to dart over to the site and check out some of the new arrivals. I'll be back on Sunday for my training recap and some training talk.

I also wanted to give a shout out to Nicole Sifuentes, another Saucony athlete and Canadian who earned a bronze medal at the world indoor championships in Poland last weekend. She had an amazing race. For all you running/track enthusiasts, this is a great weekend for us. We have the NCAA indoor champs in Albuquerque where Lawi Lalang will be trying to do the triple in the Mile, 3000m and 5000m and Abbey D'agostino will be trying to double in the 3000m/5000m. Should be some great actions. Then Sunday be sure to tune into the NYC half. All the big boys will be out to play and roll through the streets of NYC. Mo Farah is the favourite but the field is stacked. My Saucony Canada team mate Krista Duchene will be toeing the line as will our top Canadian men's marathoner Reid Coolseat. It will be epic.

Alright that's all for me, time to put myself in the hurt locker for 10X1km. Wish me luck.

Keep your sticks on the ice,
Dave

Sunday, 9 March 2014

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

Hey friends,

Just stopping in to do a quick update on the week that was in training. I've got a post just about ready that I'll put up mid week on the importance of race pace specific training when targeting a goal race. But for this post I'll keep things quick and just do a training update.

I had a solid week of training, it was a grind though. I had 3 quality days and a good long run. This is gut check time in training. I'm 5 weeks out from the Yonge Street 10km and 7 weeks out from Canadian Half Marathon Championships in Quebec. So I'm hoping to put the finishing touches on my fitness and sharpness the next 3-4 weeks and then start cutting back.

This week in training.


Sunday

Long run - 2 hours of steady state running. Didn't get after it as much as last week but still averaged under 6 minute pace. 5:53/mile for the 2 hours. These runs are a grind mentally after the first 90 minutes. But I'm hoping these are really stimulating aerobically so I'll be building some strength doing these

20.4 miles - AM
OFF - PM

Monday

10 miles - AM
OFF - PM

Tuesday

Workout - 6 mile breakdown 3 miles, 2 miles, 1 mile with 2 minutes active recovery. This was a great session. Doing a lighter day Monday helped for sure. The first 3 miles were at 5:11/mile pace, the 2 mile was at 4:58/mile pace and the Mile was 4:49. I did a 20 minute warm up and cool down as well. 

5 miles - AM
12.1 miles with workout - PM

Wednesday

10.6 miles - AM
OFF - PM

Thursday

Workout - 6X1mile with 2 minute recovery. Pretty standard 10km workout but it went well. 4:51, 4:51, 4:50, 4:55, 4:56, 4:52. The good news is 4:50 pace feels really controlled and comfortable. I'm pretty confident on a flat course I could roll 5:00/mile pace on a 10km or pretty close to it. I guess we will see in early April.

4 miles - AM
13 miles with workout - PM

Friday

7 miles - AM
8.1 miles - PM

Saturday

Workout - This was a workout with a 1500 sandwiched in the middle. I had 10 minutes of 5:08/mile pace or 3:10/km then I jumped into a 1500 at the field house and did another 10 minutes of tempo at 5:08 pace afterwards. It's awkward running a tempo and then changing pace like that. I felt like I was sprinting for the first little bit of the 1500m race but after things settled down it wasn't bad, Ran my fastest 1km ever mid race ha 2:44 so that was cool. I find it difficult running fast on a flat indoor track, I don't know if it's because I'm fairly tall but the turns seem to put allot of strain on my knees and hips. I think tapered on an outdoor track I'd run under 4 minutes but It's hard to say. I do know that these shorter races will help my 5 and 10km. 

4 miles - AM
11 miles with workout and track race - PM


So I call that a solid week. 105.2 miles with 3 really good workouts and a long run. I think this week will be a little lighter on the intensity side of things. I'm feeling good about things, I just need to stay healthy and keep putting weeks like this together. Any time the grind starts to wear on me I just think about my poor Tely 10 mile performance last year (53:58) and getting beaten by a couple people who shouldn't have gotten me but hey we live and learn. (Ryan Brockerville excluded, that dude was the class of the field and is a stud, 8:38 steeple). I've got to make sure I stay focused and keep building my fitness one day at a time. Running is a long term undertaking and there are no short cuts so day in day out the work needs to be put in.

Alright folks that's all for now but I'll toss up a piece on race pace specific training mid week. I hope you are all doing well and had a great weekend.

See you next time
Stay frosty
Dave

Saturday, 1 March 2014

Week of training Sunday February 23rd - Saturday March 1st + Thoughts on the importance of having a coach.

Hello again,

I'm back for another weekly update. It was a grind of a week, put in some killer workouts and some good mileage. This week has been pretty busy so I haven't had a ton of time to formulate much in the way of some training articles. But I'm not forgetting about it. Just tabling it for another week when I'm less busy. Before I get into this week in training I wanted to talk about the importance of having a coach, or an advisor to help formulate training and to critically look at what's working and what isn't.

The importance of having a coach for continued running development.


As many of you know I've recently teamed up with a coach. Jim Finlayson was kind enough to take me on as an athlete. Jim is probably the best Masters runner in the country. If all goes well look for him to take a run at the Canadian National records for the half and full Marathon of 1:06:33 and 2:19 and change. Last year under not ideal conditions Jim ran a 1:07 flat for the half. So on the right day I can see him taking down both of those records. Jim himself has worked with some of the best coaches around and has an outstanding running pedigree having made several world teams, with PR's of 29 low for the 10km and 2:18 for the marathon he has incredible range. I'm really lucky he was able to take me on. And now after a month under his guidance I'm feeling great about where things are headed this season. Along with Jim my friend Jeremiah Johnston (former track and XC runner for the University of Idaho and 1:08 half marathoner)  is helping me out and offering some killer advice. Last but not least Mike Greene (great runner and possibly the most knowledgeable person on training I've ever spoken to and holds a masters in Exercise Physiology) is really helping me with the development of my mechanics and helping me strengthen areas that are week in my running gate. I feel that with Jim taking the reins on my training and with the help of Jeremiah and Mike, I have the perfect combination to ensure I have a successful 2014 and hit all the time goals that I have laid out en route to continued development as a runner.

I wanted to bring this to light as I feel that people for the most part seem to train with an almost reckless abandon and with no real road map. I know this because the first 3 years of my running career saw me doing the very same thing. Thankfully I didn't sustain any injuries and I managed to run enough volume and workouts to continue improving but that's not the way to approach this sport. Most runners who are invested in their training tend to over think things and run themselves into the ground. It takes an outside perspective and someone who can see the bigger picture to let you know where to improve things, or pull you back when your doing too much. 

Now not everyone can coach, I see it all the time, people think just because they ran well themselves this will somehow translate into them being a fantastic coach. To take on the responsibility that comes with coaching another athlete is not an easy task and one that needs to be treated with the utmost dedication and diligence. 

If anyone reading this is looking or thinking about getting a coach I would highly recommend it. If your looking for someone in person and your in the St. John's or surrounding area, the only coach I would look at working with would be Ray Will. He has an outstanding coaching pedigree and actually teaches coaching courses. If your looking for someone online I'm going to suggest my friend Josh Seifarth, not because I know him but because I've spoken with him about the role a coach plays and about his training philosophies. He has the right mix of passion, knowledge and education to really make a great coach and produce a great athlete. If you want to get in touch with Josh check out his website http://www.joshseifarth.com/. I don't know if Jim is taking on any athletes but if you would like to know more about Jim Finlayson and his coaching shoot me an email and I'll pass along his information as well.

Quick video clip and some pictures.


I'll attach a clip of the first half of last weeks 3000m race here and a couple pictures. Mid race my ipad shut off so the race is in two parts and I'm having trouble cutting them together, I'll post the full race on my Youtube page when I get it figured out. This is just short of the first mile. I was running 35's for the most part or pretty close to that, the 1km was 2:55.4 and the Mile/1600 was 4:41.





This week in training.



Sunday

Long run - 2 hours of steady state. I felt good after the 3000m and the tempo run from the night before and got a little jumpy during this long run. I averaged 5:48/mile. I kind of surprised myself with this effort. I was really rolling. I did it on the long loop that leaves from the east end and heads out portugual cove road then comes out on thorburn rd. I started to hurt at about 100 minutes but just kept grinding. Felt pretty cool to run a long run like that. Not that I would do it but I could probably run a respectable Marathon with some specific training. 2:28ish or there abouts. But that's just a guess, maybe I'd die with 5km to go and walk it in for a 2:45 or something ha. Anyway not about to step up to the big show until I'm much quicker and stronger.

20.8 miles - AM
OFF - PM

Monday

9.4 miles - AM
OFF - PM

Tuesday

Workout - I misread what Jeremiah had told me, I was supposed to do either 16X400m or 20X300m. I ended up doing 20X400m with 1 minute recovery. The workout was supposed to be dialing in 5km goal pace of 70 seconds/quarter(400m). Everything was smooth sailing the first 10 or so. I was feeling like I was really relaxed and fluid. Normally when I run 400's I'm doing them at 1500m pace so between 62-64 with large recovery. But these were great until I hit 15 and then things got hard/ugly in a hurry. I managed to hold it together but I don't think the last few looked pretty. Thankfully a friend of mine was at the track and took me through the last 4 so that made it better thanks Mike T.!! 

4.6 miles - AM
11.3 miles with workout - PM

Wednesday

11.4 miles - AM
OFF - PM

Thursday

Workout - 8km tempo - 3 minutes rest then 2X1km with 90 seconds between reps. This was a solid effort. The tempo was done on the treadmill at 5:00/mile pace but with 0% incline. I did this to work the turnover and get the legs feeling snappy at 5 minute pace. The actual effort of the pace was a 5:13/mile pace. Then I did the 2X1km on the track and went 3:03 and 2:58. I wanted 3:00 for each but its hard to go from running on a treadmill to then on the indoor 200m track. My sense of pace was all off. Good session overall though.

4.2 miles - AM
12.5 miles with workout - PM

Friday

7 miles - AM
7,2 miles - PM

Saturday

8 miles with 6 strides - AM
OFF - PM


So a lighter week on the mileage front with 96.4 but the workouts were there and I'm letting my coach decide what's right for me mileage wise. He gives me workouts and my running schedule in terms of time. We know I can handle the big miles but he pointed out to me that I'm still really new to the sport of running and have only really trained properly with some structure for a little over a year. We feel that I need to address some things before I move to running super high volume again. I've got to work more on my speed and develop my mechanics so the goal is to have me running about 110 miles a week for the next little while and see where we get. I had a good period of 12 weeks putting in the foundational base where I averaged 133.6 miles/week over a 3 month time frame so that base will carry my through this season.

Well that was a heck of a long post haha. Much more to come though so stay tuned this week and next. I'm testing out the new Mirage 4 and Type A6 and (spoiler alert) they are epic shoes! So I'll review them in the upcoming weeks.

Thanks friends,
Stay frosty,
Dave