Sunday, 23 November 2014

Week of training Monday November 17th - Sunday November 23th + JJ's weekly training wrap up + NCAA's

Hey guys. I trust your all doing well and training hard. I'm right back into the hard training now. This week coach introduced workouts back into the plan and we hit a 4 mile tempo on the treadmill on Tuesday and followed that up later the week with a session of 25X200m leaving every 60 seconds on the indoor track. I hit 90 miles for the week and felt good doing it for the most part. I'll admit it was a shock getting that 4 mile tempo as it was my first sustained hard effort since my half marathon about a month ago. It didn't feel hard aerobically which is good and tells me I'm still very fit but just the muscles that I was using and opening up the stride really got me the following day and I was pretty stiff. But things are moving in the right direction. I booked a ticket to Ottawa for late February to race an indoor 5000m at the Ottawa Dome. A full sized indoor track. So we are training with that as our goal and running 14:45. That will put me in a good place to start looking at running fast in the spring. Foot speed and speed endurance are big things that will be developed this fall and winter. So lets see how things progress week after week.

NCAA XC Championships.


There were some great races on this weekend in the NCAA, most notably in DI where on the men's race saw Edward Cheserek taking the win off a pedestrian first 8km which had a group of 40 still in the mix. When he went it was game over, he ran a 5:40 final 2km to take the tape first in 30:19 with his teammate Eric Jenkins coming in behind for the Oregon 1-2. (I called that last week as well as the men's team winners). On the team side Mark Wetmore's men destroyed the field winning in fine fashion, they had 3 men in the top 10. Good to see Blake Theroux back in action and helping lead the team to victory in his senior year. 

Also worth noting is Newfoundland's own Jillian Forsey threw down taking 14th and all american status in her sophomore year. She is such a talent. It's lucky for the CIS girls she's running NCAA because she would have scalped everyone in the Canadian Interuniversity Sport field with ease. I'm actually excited to hear she's racing in the senior women's section of the National Cross Champs on the 29th. I can see her getting beat by only about 3 maybe 4 girls in the country over 6km. She's run 16:02 for 5000m that's the 4th fastest in the field so watch for her to do something special on Jericho Beach.


JJ's Weekly Training Wrap Up.


As always JJ breaks down his week. He hit some good ones in there. I'm thinking he's definitly in sub 30 minute 10km shape. Can't wait for him to open his season indoors.


Monday - 18.1km in 70 minutes. Felt not to bad but pretty tired overall.
Tuesday - 4km warm up with drills and strides. 7.25km tempo on the treadmill @ 4:46 mile pace. Came through 7km in 20:45 and jumped off a bit later as I wasn;t feeling the greatest but still a solid run all around. 5km warm down. Total of 16.1 km

Wednesday - 17.1km in 65 minutes. Was very tired from yesterday.
Thursday - 18.1km in 70 minutes. Feeling a bit better but not 100%
Friday - 18.1km in 69 minutes. Felt really good today but I have had a couple of really intense days at work.
Saturday - 17.1km in 66minutes. Just getting ready for tomorrows workout.
Sunday - 4.5km warm up with drills and strides. Workout was 6x1 mile with 60 seconds rest. I came into this wanting to run 445 pace but I was going to be fighting winds of 30kph. I had to adjust but I wasn’t to far off regardless. I was really really fighting today to stay on. As every uphill had the wind in my face. Splits were 4:50 4:51 4:49 4:49 4:49 4:47. Average was 4:49 which I was thrilled about. Easily 4-5 seconds slower because of the wind. Just over 5km for a warm down.
Summary 124km total or 77.5 miles. Just one solid week but no fire works. Next week I will try and do something a bit faster on the weekend.


My week in training


Monday

11 miles easy in 68:33 or 6:18 pace - AM
OFF - PM

Tuesday

Workout - 4 mile tempo on the treadmill at 4:55/mile pace or 12.2 mph. I was hurting big time after about 12 minute but just hung in there to finish it in 19:40. Big shock to the system getting back into workouts.

3 miles warm up, workout then 4 miles cool down for 11 miles - AM
OFF - PM

Wednesday

10 miles in 60 minutes or 6:00/mile on the treadmill - AM
5 miles in 32:11 or 6:24/mile pace - PM

Thursday

12 miles in 76:06 or 6:26/mile pace - AM
OFF - PM

Friday

12 mile in 74:22 or 6:14/mile pace - AM
Core work and hip mobility drills - PM

Saturday

Workout - 4km warm up then 25X200m leaving every 60 seconds on the indoor track. This was great until I hit about number 14 or so. Then the short break and running 32's wasn't as easy any more ha. But all the strides I've done helped and I got through it with a 32 second 200m average. Followed by a 5km cool down.

2.4 mile warm up, about 6 miles of running on the track and 3.1 miles cool down. - AM
OFF - PM

Sunday

Long Run - 15 miles in 1:37:56 at an average of 6:32/mile pace. Got out with the boys Jon and Sheldon for the first part of it. Great conversation and a nice honest pace! - AM
OFF - PM


Well that was my week, right at 90 miles and 2 workouts with a long run. I just looked at what I've got coming up for December and things are going to get hard/intense in a hurry so stay tuned. Thanks as always for reading and I'll see you guys next time.

Stay frosty,
Dave

Sunday, 16 November 2014

Week of Training Monday November 10th - Sunday November 16th + JJ's Weekly Wrap Up + Winter Jacket Breakdown

Hello folks, I hope everyone is well and your enjoying some good fall running. I'm enjoying it so much. I love the colder temperatures and I'm especially enjoying my new training under Coach Johnston ;). This coming week will bring with it my first workouts of this new segment. I wont spoil them as you'll have to tune in next Sunday to see if I survive but I'm jazzed to get after it. I'm feeling so much better at my current volume. We had my mileage at 88.1 this week. (it was scheduled for 87 but I had some strides and a little extra on a 10 miler. But it was all good running. Nothing over about 6:20-6:30/mile and a nice mid week 12 miler at 5:47 pace for good measure. Things are going well folks, so onwards!

This week in the world of running.


Listen guys, I'm a running junkie, it's bad. I mean I'm thinking about running at work, while I eat, while I'm spending time with my lady friend, you name it, I'm pretty much thinking about running. And this time of the year is ALL about Cross Country. This weekend saw the NCAA regionals play out. It's basically a play-offs of sorts to see who goes to the "big dance" as they say on letsrun.com. There is so much depth in the NCAA right now, it's an exciting time to be a running fan. I don't know if I'm more excited for the team battles or the overall individual battles that will happen at Terre Haute. The story's that course could tell.....the battle between Sam Chelanga and Galen Rupp in 09, Our own Cam Levins vs Chris Derrik in 2012, and last year Kennedy Kenthuka taking it out at 27 minute 10km pace and get caught by the freshmen phenom Endward "King" Cheserek. I get goose bumps just thinking about it. I'm so amped up to watch it this year. I predict Oregon goes 1-2 with Cheserek and Jenkins (13:18 5km man). And the team title stays with the C.U Buff's. The legendary program of coach Mark Wetmore will prove to be too much for anyone else to deal with. Too many long runs on Mag's at 7400 feet elevation....nobody will have more in the top 10 then C.U. Tune in and watch some SICK running.

On another note congrats to my friends who raced the Athletics Ontario XC Provincial Champs today. Great to see Matt Loisell back running well. Also, shout out to my boy Rejean on a return to form. He has been dealing with some injuries/struggling to feel good with his running the past year or so and in the mean time has helped launch an awesome store in downtown T.O. BlackToeRunning. Check it out if your in the area and be sure to check out his group that he coaches Pace and Mind. Big things happening from them. (Rejean is a beast 2:17 Marathon Debut in 2011.) Last shout out goes to my boy Garret De Jong. This guy is nails man, We always seem to run together for most of the races we race in then he toasts me the last mile or so. I guess him being a 3:55 1500m man explains this. Keep killing it man, I'll see you on the line in April!

Last point is that Saucony's Molly Huddle won the USA Road Circuit Championchip today after winning the 12km champs. Way to go Molly. What a year, personal bests from the 5000m on the track (which was a new american record) all the way through to the half marathon. 

JJ's Weekly Training Wrap Up.

Nothing new here....JJ basically runs some 1Km repeats in crazy wind at a pace that would make a seasoned runner cringe and then a workout of 300's at 4 minute pace....no big deal. Ha, atta boy, keep it rolling.

Monday - took the day off as I haven’t had one in over a month and I was in a down week.

Tuesday - just shy of a 5km warm up with drills and strides. Workout was 10x1km off of 60 seconds at the lake. Very windy out but the workout went well. Splits were 301 259 258 257 256 258 258 257 301 257. Average of 2:58. Felt really good today despite the heavy wind I was getting. Just shy of 5km warm down. Total of 19.5km

Wednesday - 18.1km easy in 70 minutes.

Thursday - 18.1km in 69 minutes. Felt a bit tired on this one.

Friday - 17.1km easy in 66 minutes.

Saturday - Just shy of a 5km warm up with drills and strides. Workout was 16x300 with 300 jog continuous in under 90 seconds. Wow this was cold and windy but it was more of a cross wind than a head wind so I was a bit luck. I averaged 45 seconds for these with 8 reps in 45 and 8 reps in 46. Hard workout but got it done. Just about a 5km warm down. Total of 19.3km

Sunday - Did a very nice and easy 13 miles in 1:24. I needed a fairly easy one as I was pretty soar from yesterday.

Total of 113km or 71 miles. Very happy with the two workouts that I was able to string together. Next week I will be back in the mid 80’s for miles and will have a tempo and a longer interval workout!

 

My week that was in training


Monday

10 miles in 62:21 or 6:14 pace - AM
30 minute swim - PM

Tuesday

10.06 miles in 62:11 or 6:12 pace - AM
5 miles in 31:37 or 6:17 pace then 10X100m in 13/14 seconds each - PM

Wednesday

12.09 miles in 69:47 or 5:47 pace - AM
Gym for some planks and hip mobility work - PM

Thursday

10.07 miles in 64:33 or 6:27 pace - AM
OFF - PM

Friday

10.42 miles in 66:32 or 6:19 pace - AM
5.08 miles in 31:03 or 6:11 pace followed by 10X100m in 13/14 seconds - PM

Saturday

10.04 miles in 62:28 or 6:14 pace - AM
OFF - PM

Sunday

13 miles in 1:23:44 or 6:21 pace - AM
OFF - PM (By off I mean I'm typing this and stuffing my face as I'm cold and hungry ha)


So that was my week. We hit 88 miles there and felt good doing it. The average pace is coming down and next week I've got two nice workouts on the books and the miles will hit 90. Let's "let it ride" as they say. Pumped to get after a workout.


Let's talk winter/cold weather running jackets


As you guys are all aware our winters are nasty. And while I did invest in a good treadmill a couple years ago I don't want to be on it running 90-120mile weeks. So one of the most important things is a good jacket. Last year I was all about my Saucony Nomad jacket. It kept me warm during all kinds of weather from hail, rain, snow to heavy winds. But this year I've decided to try out the whole line up of winter jackets that Saucony has for winter 2014/2015. I'm not saying you need them all, in fact one of these bad boys will serve you just fine but I figured I'd break them down so you can see for yourself what you might need and what works best for your running plans this winter.

Saucony Razor Jacket



This is like the Rolls Royce of winter running jackets. It's not just water resistant but water proof as well as wind proof. So you can head out in anything and stay dry. It has a ventilated back pannel so you don't overheat and fits really well. This is what I'll be wearing for 90% of my runs this year. When I talked to Colin at the CIS race and saw he had his on I mentioned how it was an awesome jacket and his response was "my new favourite" which is precisely what JJ said when he got his. Check this one out, you won't be disapointed. Here is the link for all the specs  http://www.saucony.com/en/razor-jacket/14006M.html?dwvar_14006M_color=SA81007-BK


Saucony Nomad Jacket 



The Nomad jacket is the "work horse" of the line in my opinion. I ran in this jacket all last winter and it took care of me. This year it has some minor changes with the addition of thumb holes, flexshield, and some different pockets. This jacket is water ressistant and wind proof. It's a great piece to have for this winter. It will keep you warm and sheltered from the elements. Like I said, it's a work horse and get's the job done day in, day out. Here is the link to view it - http://www.saucony.com/en/nomad-jacket/11883M.html?dwvar_11883M_color=SA81009-CRBBLF


Sonic Reflex Jacket



The Sonic Reflex Jacket is all about visibility with the new ViZiGlow technology. It has a reflective pattern running throughout the jacket and as soon as light hits it, well it lights up big time. During this time of the year we are almost always doing some of our running in the dark because of work schedules and other obligations so it's smart to have something like this on to garantee that vehicles can see you when your out there getting those miles in. In terms of the jacket, it has a DMR coating so it's water resistance and it definitely breaks the wind well too. And, it's also just super cool looking. I had this on when I was out for a run with Jon Lodge this week, and if Jon says "that's a good looking jacket" well, I mean it's got to be. (For those of you who don't know Lodge....he's a legend, just "livin' the dream"). Here is the link to this one - http://www.saucony.com/en/sonic-reflex-jacket/14008M.html?utm_campaign=bazaarvoice&utm_medium=SearchVoice&utm_source=RatingsAndReviews&utm_content=Default


Alright friends, that's long enough for this week hey. No need to go writing a short story blog entry. Thanks for stopping by and I'll be back mid week to break down NCAA's!

Keep your sticks on the ice,
Dave

Monday, 10 November 2014

Week of training Monday November 2ed - Sunday November 9th + JJ's Weekly Training Wrap Up

Hey friends, I hope your all doing well. First let me just say that you might notice I'm tracking my weeks Monday - Sunday now rather then Sunday - Saturday. I first started tracking mileage/weeks of training through my garmin and that used to have weeks that began on Sunday. But JJ sent me my first month of training and he has it broken down on a spread sheet from Monday - Sunday so that's why you see that in the heading. Anyway. I'm back training with purpose and am enjoying having the structure. My easy running is much quicker then it's been before but my miles are lower so I'm hoping I'll be able to keep things rolling and when the real hard sessions come around the fitness will make a big jump.

Before I jump into JJ's recap on his training and my own I just wanted to send a big thank you out to Saucony for the continued support. I got an awesome care package of fall running apparel last week. The new stuff they have out in fantastic. I especially love the Saucony Razor Jacket. It's completely wind/waterproof and fits amazing. Also the Nomad series of jackets and 3/4 zips are awesome too for our cold winters. I'll jump on later this week and give a review of their new apparel and some pieces that are must haves for this winter.


JJ's Weekly Training Wrap Up



JJ had an awesome week and seems to really be coming into form. I was blown away by those 2 mile repeats he ran.....so fast. He's going to kill his first indoor meet.


Monday - 18.1km in 66 minutes felt pretty good.
Tuesday - 4 km warm up with drills and strides. 7.7km tempo run at 446 mile pace on the treadmill Over 5 km warm down.
Wednesday - 18.1km easy in 69 minutes.felt good.
Thursday - 17km in 66 minutes.
Friday - 17.1km in 66 minutes. Getting ready for tomorrow.
Saturday - 4.5km warm up with drills and strides. 3x2miles on the road loop with 2 minutes rest. 941 939 935. Felt pretty good the whole time until the last mile of the last interval. Great session. 4.5km warm down
Sunday - got in 24.5km in horrible rain and windy conditions. Felt brutal the whole time. 1:40 total


My Week in Training,


Monday

10.1 miles at 6:12 pace run in 62:54 - AM 
OFF - PM

Tuesday

10 miles on the treadmill at 6:00 pace run in 60:00 then 10X100m in 13/14 seconds with 100m jog recovery on the indoor track - AM
Core work and hip mobility drills - PM

Wednesday

12.14 miles steady state at 5:51/mile pace. The run took just over 70 minutes - AM
OFF - PM

Thursday

10.11 miles easy at 6:31/mile pace in 65:54 done on the trails - AM
OFF - PM

Friday

10.21 miles at 6:16 pace in 63:56 then 10X100m with 100m jog recovery all in 13-14 seconds - AM
45 minutes in the pool - PM

Saturday

10.13 miles easy at 6:22 pace before the CIS Champs in 64:42 - AM
OFF/running around the golf course for about 5km - PM

Sunday

12.03 miles steady state 5:54/mile pace. just over 71 minutes - AM
Core/plyometrics and 15 minutes skipping - PM


OK folks so that was my week, it was about 78.3 miles with the strides and everything in there. Much less then before but the average pace of the week was 6:17/mile and that's about 45 seconds faster then it used to be. So the key here is quality. The workouts will be introduced in a couple weeks so I'm looking forward to that. And I've got my first double on the books tomorrow. I'm pumped to get things going as I feel super strong right now.

Stay locked and thanks for stopping by!
Dave

Sunday, 2 November 2014

Week of training Sunday October 26th - Saturday November 1st + JJ's Weekly Wrap Up + NYC Marathon Thoughts.

Hey friends! I don't know why I entitled this entry as if I've been doing my regular training but old habits die hard I guess.....ha. I'm just kidding, obviously I was on my scheduled break. But, ladies and gentlemen, the break is now over and I'm chomping at the bit to get back at it. I'm both physically and mentally recharged and I'm going all in this fall/winter. JJ sent me my first months training there last week. I'm putting my complete faith in his approach and will see it through until the end of next year. I really trust his judgement. Not only is he a very decorated runner who has some stellar PB's but he explained how our Saucony Teammate David Jackson took him under his wing when JJ himself was making his return after a short hiatus post college. How does the old saying go? You are who you chose to surround yourself with? Something like that? Ha well I'm in good hands.

I'm going at it this fall and winter 100%. 0 junk miles over 6:30 pace. The majority of easy running under 6:00/mile and quality workouts where I'm emptying the tank. My mileage is going to be cut back by a great deal. What Jeremiah suggested was cycling it where I'm coming down after higher weeks. I want to come out next spring a different runner. No more fooling around with this 15 minute 5km business and mediocre 10km. We identified some major weaknesses in my running game. Most notably footspeed and speed endurance. Sure I do well here locally but let's face it folks I've got my ass handed to me away this year. So it's time to remedy this. Anyway, enough about that. You, my fellow runners who read my humble blog will see how the training goes and progresses from week to week. Stay locked, things are going to get FAST up in this! ;)

2014 NYC Marathon.

Well if you are a hardcore running fan like me you tuned into the NYC marathon today. It didn't disappoint. Wilson Kipsang once again proved he is the best man on the planet over 26.2. He took charge after a pedestrian opening 20 mile due to the wind but when he went, oh dear was there ever carnage. The only man to put up a fight was Lelesa Desisa, (2013 Boston Champ) But Wilson is just way too much for that guy to handle. When he took off with 200m to go he put like 5 seconds on him. It was epic. Desisa had some elbow contact with him with about 400m to run and Wilson looked at him with a look of either disdain or pity, He almost let Desisa have a go at trying to win, then just blew the doors off him. My dream is to see Wilson back in Berlin with his training mate Kimmeto both ready to run and 2-3 quality pace makers who can get them to 30-32km. This would be so ridiculous. Guaranteed we would see another 20 plus seconds come off the WR. 

Mile splits from 22 -26
Mile 22 - 4:37
Mile 23 - 4:35
Mile 24 - 4:55 (the boys stopped into starbucks for a bit on this one) lol s
Mile 25 - 4:38
Mile 26 - 4:33

On the women's side we had a barn burner as well but lets face it, everyone who follows the sport knew that after Kiplagat went out the back door at 19 miles and Deba started falling off no other women had the credentials to challenge Kaitany. It was a great run from her. I'm impressed with that 2:25 flat into a headwind. That's got to be worth 2:17 high - 2:18 low on a Berlin type course with good weather. IMPRESSIVE.

What to know who wasn't impressive? The Americans (except for Meb 4th place, epic run, and Deena who is 41, super tiny and not known to run well in the wind. Great run from her. Her and Meb are hanging on until someone worthy/as talented comes along I think).

I followed all the buildups of guys like Ryan Vail, Nick Arcianaga, Desi, Kara........and let me tell you, NOT IMPRESSED. I mean these are great runners, don't get me wrong but how are they getting so much media and how are they so popular? It's rather bizzar considering our top men and women marathoners could scalp them 9/10 times. (Desi is still decent, but I think you give lanni another couple build ups and have her run just 2 marathons/season and she takes desi.) I don't know what to make of this. I feel like Eric's 2:11:21 got no recognition at all and trust me folks on that day in Toronto we had 20km/hour winds as well. You'd think it's the first time these people ran into a headwind or something. Vail ran 2:15 as did Nick. Desi ran a solid 2:28 but was yo-yo-ing off the back from the 13 mile mark and the girl leading was making her marathon debut who went onto break 2:26. So in reality desi wasn't a factor at all. (I'm actually a fan of hers but I'm stating facts here). As for Kara, 2:37, I won't say anything else as that time sort of speaks for itself. That's not good for someone who actually does this for a living. 

There is however hope for the US in the marathon. On the womens side Shalane is still a BEAST. She ran a 2:21 in berlin and might be able to chop a little more off that. What could happen in the future too is Berzunesh Deba (2:19 girl) who had an off day today but was second at NYC the last 2 years and ran a PB of 2:19 this spring is trying to get citizenship for 2016. I'm sure some of the american born girls wont like that but I mean take a look at what it did for the US when Bernard Lagat was a naturalized citizen. So lets see it. Deba, Flanagan and Desi would be a solid Olympic team! For the men, Meb is still very solid, he finished 4th at the last Olympics, won Boston and was 4th today. Ritz has run 2:07 and could still get into that type of shape again without much problem as long as he is healthy. Then eventually, you have the think Galen Rupp will be an animal at the marathon. His only half he ran 60:16, did I mention he fell?

So that is my little rant about the marathon today and the state of the event in the US. I only get fired up about it because I see some of the talent we have here not getting the recognition they deserve. For example Reid Coolseat had the 3rd fastest time in North America last year but everyone was going nuts about the great debut of Tagenkamp (2:12 on a day where 2 guys ran 2:03.....come on....). 

As Canadians we should be super proud of our men and women and be thankful that they are so humble as well. 


JJ's Weekly Training Wrap Up


JJ got after an awesome week of training, love seeing him healthy and running so well.


Monday - 17.1km easy in 66 minutes. Feeling really soar from the track workout yesterday!
Tuesday - 18.1km in 70 minutes. Feeling a bit better but my legs still feel a bit trashed.

Wednesday - 4km warm with drills and strides. 7km tempo in 20:45 or 4:46 mile pace on the treadmill. This one really hurt compared to last week but my legs were still soar from the 300’s I did on Sunday. Overall though I was very happy with this effort. I got just over 5km for a warm down. 16.3km
Thursday - 18.1km easy in 70 minutes
Friday - 17.1 km easy in 66 minutes.
Saturday - Just shy of a 5km warm up with drills and strides. For some reason, I wasn't feeling the best going into today. Really didn't have a set plan as my last 3 weeks I have been nailing workouts as hard as possible and I just needed something solid not crazy. I settled on 7x1mile with 60 seconds rest at 4:55 pace to give myself a break. I ended up going fairly quick on these as David wasn't feeling 100% and only did the first 2. I ended up at 4:59 4:51 4:51 4:48 4:48 4:47 4:44. The average was 4:49.7 which is smack down at 3:00 km pace for just over 11km of work. It really makes me want to try the half marathon again if I can get my leg to keep going in the right direction as this shows I could run a fast one! Just over 4km for the warm down. 19.5km total
Sunday- 14 miles in 1:31 with David Jackson. Felt really relaxed today which was awesome and decided to keep it a bit shorter rather than go another 1:40. Averaged 6:30 pace the whole time.
Summary 128.8km for the week or 80 miles. Really good week of workouts just need to dial it back a bit this month and then hit it very hard in December as my first race will be the middle of January.


So that's it for me. You'll see my training resume next week. So watch for that. Thanks as always for reading folks! I really do appreciate it.

Cheers,
Dave