Tuesday, 30 December 2014

Week of training Monday December 22ed to Sunday December 28th + JJ's weekly wrap up

Happy Holidays friends, I trust your all recovering from your turkey hangovers and getting in some good runs. I had one of the best weeks in my career training wise this past week which was a pleasant surprise. It's normally pretty tough to stay motivated during Christmas week but it helps being off work and limiting the social evening outings. Either way I'm stoked to have made it through Christmas in good form. I just got my training for January from Jeremiah and it looks like things will be ramped up from here with more 5km specific work as the goal is to run a fast 5000m indoors. I'm going to limit this post to JJ and my training. I'll jump on later this week and give my thoughts on 2014 in terms of what went down in the world of running and what I enjoyed the most. There's lots to look at. The first 2:02 Marathon, a 3:27 1500 from Silas Kiplagat, Nick Willis having an amazing season and breaking 3:50 and 3:30 for the mile and 1500m, Rupp's 26:44, the year that was in the steeple which proved to be pretty entertaining, King David returning to the 800 and Gatlin murdering the 100/200m. Anyway I'll toss a post together about that and have it ready to go later this week.

JJ's Weekly Training Wrap Up

JJ had a great week once again. I know he's been super busy with work and not getting as much rest as he would normally but the workouts speak for themselves. Thanks as always bud.


Monday. Easy 10 miles in 62 minutes. Felt good.
Tuesday Easy 10 miles in 62 minutes. Felt good.
Wednesday. Warm up. 4 mile tempo in 19:54 on the roads. 2 minutes rest. 2x1 miles in 453 each. 1 minute in between. Felt horrible doing this. Warm down.
Thursday. Day off!
Friday 10 miles in 59:16. Felt super run down and bad again.
Saturday 10 miles in 61:50 felt a bit better.
Sunday warm up 16x300 in an average of 46.20 with a 300 recovery jog in 1:29. Warm down. PM 4 miles with the pup in 26 minutes. Total of 24km.
Summary 105.5km or 65.5 miles. This was a down week for me and I needed it. Overall it was an average week without a ton of fire works to speak of. I hope to feel better next week!


My Week in Training


Monday - 12 miles nice and easy at 6:24/mile pace - AM
OFF - PM

Tuesday

Workout - 6km tempo on the treadmill at 4:50/mile pace or 12.4mph. Followed by 2X1km on the indoor track. I'm fortunate to have a good facility in our fieldhouse at our University here in town so I did the tempo on the treadmill's upstairs then switched into my spikes and got after the 2X1km. I went 2:57, 2:54 for the 1km's and held on to the tempo for the full 6km. I was pretty tired after and a little stiff. I think it was switching from the treadmill to turns on the indoor track. Happy with this one tho for sure.

5km warm up, 6km tempo, 2X1km then a 3km cool down - AM
OFF - PM

Wednesday

10 miles on the treadmill at 6:30 pace - AM
5 miles easy on the trails at 6:19 pace - PM

Thursday

12 miles steady state at 5:52/mile pace + 10X100m strides. I was hurting a little but managed to finish it off ok. - AM
OFF - PM

Friday

11 miles easy at 6:36/mile pace - AM
OFF - PM

Saturday

Workout - This was probably the hardest session I've ever done. I started out hard and wanted to push the envelope and see what I had in the tank. The workout was 6X1mile off 1 minute rest. I did this session about a month ago and averaged around 4:55 but we figured we would shoot for around 4:50 or so this time. When all was said and done I averaged 4:48 for the workout. I got my 5th rep down to 4:46 and was hoping to hang onto that for the last one but I was really spent and only managed a 4:52.8 on the last one. I was seeing stars when I finished the last rep and just walked back to my car without a cool down. I decided to go to the pool for a swim instead.

3 mile warm up + 6X1mile - AM
Swim - PM

Sunday

Long Run - 16 miles at just under 6:30 pace. I think it was 6:24 average. I felt really tired but just got it done.

16 miles - AM
OFF - PM


Alright folks, so that's it really for 2014. I'm hitting my last workout of the year this morning but after that we will tie a bow on it and move on to bigger and better things in 2015. Be sure to stay locked and see what happens as we kick off 2015.

Thanks for reading, and happy holidays. Keep your sticks on the ice and be safe,
Dave



Tuesday, 23 December 2014

Week of training Monday December 15th - Sunday December 21st + JJ's Weekly Wrap Up + End of year thoughts.

Hey again friends. Well, I trust your all ready for Christmas and all that the holiday brings. Things are a little chaotic for me but I'm still getting in some great training. This week I had a workout of 2 mile reps and a solid tempo. I'm hoping that I can get one more solid week in this month and then start the new year with even more fire in my belly.

End of year thoughts and thank yous.


Well 2014 was definitely my best year to date since I started this running journey in 2011. I managed to take about 30 seconds off my 5km and a minute off my 10km. I learned much in the way of training in terms of what my body responds to and thankfully made it through the season without any injuries. Provincially, things went well on the roads/track. Over the last 2 years I've gone  24 for 26 on the provincial scene but unfortunately the two races I haven't won have been the Tely 10, the most prestegious event in Newfoundland so obviously that's something I'd like to remedy in the upcoming years. Nationally I competed several times and put forth good efforts with my highest placing being 8th at the STWM half marathon. Looking back now I'm definitely satisfied and grateful for the year as a whole but I'm definitly hungry to keep improving and to drop down those PR's even more. 

So on to the thank yous. First and foremost I want to thank Saucony Canada for all the support this past year and for signing me again for 2015. The whole crew is amazing but a special shout out goes to Jeremiah, Catherine, Linda and Ben. I'd also like to thank Terik with Polar Global, and Tyler with Smith Optics. Lastly my friend JJ (mentioned above as well) but thank you my friend for the encouragement, guidance and friendship!

JJ's Weekly Training Wrap Up.


Once again JJ had a great week and seems to be really hiting the workouts he needs to enable him to run some blistering times on the indoor track. He's hoping to open up well with a 5000m at the Husky Invite so be sure to check him out there.


Monday 18.1km easy in 70 minutes.
Tuesday 17.2km easy in 66 minutes easy just getting ready for tomorrow
Wednesday just over 4km warm up and drills. 7.4km tempo at 446 pace. 5k in 14:51 and 7km in 20:45. just about a 5km warm down. This went way better than last week and I felt smoother to.
Thursday 18.1km in 69 minutes
Friday 18.1km in 70minutes
Saturday 10 miles in the am in 62:15 and then did a 3.5 mile run with the pup in the afternoon went through 5k in 18:47
Sunday 4.5 km warm up. workout was 2 mile then 12x200. The 2 mile went really well and was 9:20 for the road loop was around 8:41ish or so for 3km then the 200's were all 30 with the 200jog rest in under a minute. 5km warm down
Summary 127.5km or 79 miles. very good week of training and was able to hold my 5km pace on the road for 2 miles. just keep things going this way!


My Week in Training


Monday

10 miles easy on the treadmill at 6:30 pace - AM
OFF - PM

Tuesday

10 miles easy - 6:25 pace - AM
OFF - PM

Wednesday

Workout - 7km tempo, the same as last week on the treadmill at 4:52 pace or 12.3mph. This felt a little better then last week and I was happy to feel like I wasn't just surviving. This week it's going to be pushed to 8km before we sustain that for a few weeks then but it up to 4:50 pace.

3 mile warm up, 7km tempo, 4 mile cool down - AM
OFF - PM

Thursday

10 miles in 58:14 or 5:50 pace with 10X100m strides after - AM
OFF - PM

Friday

10 miles easy on the treadmill in 65 minutes 6:30 pace - AM
OFF - PM

Saturday

Workout - 3X2miles off 2 minutes recovery. This was a great workout. JJ said to keep things smart the first two and go really hard on the last one. I was really being safe the first two and went 9:54, 9:51 then basically time trialed in effect the last one in 9:31. I was basically destroyed the last 3 minutes of that interval but managed to hang in there. Have you guys ever had that feeling where your even starting to tie up in your arms.....? Well I had that pretty bad. But when I was done I fist pumped big time in the middle of the road. Hopefully nobody thought there was something wrong with me ha.

3 mile warm up, 6 miles of work (400m jogs between) and 2.6 mile cool down - AM
OFF - PM

Sunday

Long Run - This was a down week so we didn't do as much volume it was a nice 13 miler at 6:18 pace. I felt great during it but after my legs seemed a bit tired after the workout on Saturday.

13 miles - Lunch time
OFF - PM


Well folks that was my week, I'm extremely happy with it and am still on a high from that 2 mile session. I want to wish everyone a merry Christmas and a safe holidays. I'll be back this weekend to chat more about running and training.

Enjoy the festivities
Dave

Tuesday, 16 December 2014

Week of training Monday December 8th - Sunday December 14th + JJ's Weekly Wrap Up + Ottawa Race Weekend and Dubai Marathon

Hey friends, apologies once again on the delay, this post has been written since Sunday but I just didn't have time to get it up. I won't get too deep into things this week but I definitely want to chat about a few things. Training has gone really well and I'm in the best shape I've ever had myself in. I still have a while until my first race but I'm excited to keep building on things. So let's get into some things.

Ottawa Race Weekend 2015


As many of you know at the end of May every year Ottawa hosts their race weekend. There are various events to participate in from the kids run, 5km, 10km, half and full Marathon. This is a truely world class event and plenty of top talent from all over the globe make it a point to race the mean streets of Ottawa at this time of the season. The 10km, which I'll be running in not only plays host to our 10km Nataional Championchips but it's also only the second IAAF Gold Label 10km in North America. Previous winners have been the likes of Dereba Merga 2009 Boston Marathon Champ, and Georfrey Mutai. Not to mention the Marathon attracts some big names and saw the Canadian Soil all comers record set last year. As I briefly mentioned I'm part of the #TeamAwesome #TORW2015 group of athletes that are helping to promote the race and look forward to taking part for the first time myself this year. I chatted with the Elite coordinator Manny Rodriguez yesterday and confirmed my spot on the start line, so I encourage anyone who's looking to run a race in late May to give this some thought. You won't be disappointed - http://www.runottawa.ca/ 

Bekele to run Dubai


I was waiting for a press release to see if the rumours were in fact true. Kenny B will be attempting his 3rd crack at the Marathon this coming January in Dubai. It was announce that he's now under the guidance of famed coach Ronato Canova so I'm really interested to see what he can do on a fast course like Dubai. It's really hard to gauge where his ceiling could be in the Marathon. We saw flashes of brilliance when he beat Mo Farah at the great north run in 2013 and his debut in Paris was very solid. I know you can't really judge a guy too much on an off race and his 2:05:51 in Chicago this year but he did look volnurable there as his rival Eliud Kipchoge just ran away from everyone the last 5-6km. I hope he hits a big on and at least gets into the 2:04:30 territory. Either way this is going to be a great storyline to follow.


JJ's Weekly Training Wrap Up.


JJ had another big week in training, looks like he's really coming into good form so I'm excited to see him open up indoors after the holidays! Also, I know that we would both like to thank Saucony Canada as we just resigned with them for the upcoming season. We are both really grateful.




Monday- 18.2km easy in 70 minutes. Felt pretty good overall.

Tuesday. 17.2km easy in 66 minutes. Just getting ready for tomorrows tempo!

Wednesday- 7.3 km tempo run in 21:30. was at 446 mile pace the whole time but this one was a grind the whole time. Warm up and warm down was 16.1 km in total.

Thursday 18.2km in 70 minutes felt pretty dead from yesterdays tempo sessions!

Friday easy 17.2km run as I was gearing up for tomorrow session!

Saturday warm up and was relieved to finally have David Jackson accompany me for half the workout as he is starting to get back into shape. 6x1 mile with 60 seconds rest on my 2 mile road loop. This was very tough as I really went to the well. 449 446 445 446 444 443. Average of 445 pace which was exactly which I wanted.


total 14.5km PM did 3.5 miles with my dog. Tucker cruised to a new 5km PB of 19:33. He made the rookie mistake of going out in 6 flat for the first mile and died. He will learn! total for the day 20.5km

Sunday- 24.5km in 1:40. I was absolutely zonked on this run from yesterday not much to say

Total for the week is 132km or 82 miles. Very happy with this week as I was finally able to get in two very good workouts and a solid long run!


My Week in Training


Monday

10 miles easy 6:27 pace - AM
OFF - PM

Tuesday

10 miles easy at lunch 6:30 pace on the treadmill - Lunch
5 miles easy on the trails 6:21 pace - PM

Wednesday

Workout - This was supposed to be Tuesday but I had a really busy schedule so we moved it around. I had a 7km tempo on the treadmill at 12.3mph or 4:52/mile pace. I was really nervous about it just where I've never tried one at that pace before but it went really well. I split 5km in 15:12 and hung in there for dear life. I'm doing this same session again this week before we bump it to an 8km the following week so the body gets a chance to adapt.


3 mile warm up, 7km tempo and 2.5 mile cool down - AM
OFF - PM

Thursday

12 miles steadyish at 5:55/mile pace, I was really drained after doing this one but hung on, I also did 10X100m strides after - AM
OFF - PM

Friday

11 miles at 6:41 pace - AM (I was pretty tired on this one for sure)
OFF - PM

Saturday

Workout - 16X300m with 90 seconds jog recovery. I actually went out to the outdoor track and got this one in which was pretty awesome, the temps have been great lately. When all was said and done I averaged 48 seconds/rep for the interval. I was trying to come through 200m at 32 seconds. These workouts take a long out of me so I'll have to recover well from this one. Very happy with it though.

2.5 mile warm up then the workout followed by a mile and a half cool down - PM

Sunday

Long Run - 16 miles at 6:23/mile pace. I felt really drained at the end but I mean it had to get done. I just felt the lingering fatigue in my legs.

16 miles - AM
OFF - PM


So that's my week, very happy with it, right around 90 miles with two good workouts so things went well. I've got a down week coming up with less volume so let's hope that puts some freshness back into the legs!

Stay frosty,
Dave


Wednesday, 10 December 2014

Week of training Monday December 1st - Sunday December 7th + JJ's Weekly Wrap Up.

Hey running friends, sorry for not getting this up on Monday, I was super busy with work but rest assured it won't happen again. I won't make this a long post but next week I'll make sure I jump on and rant about some running related topic that's on my mind. More likely then not it will probably be talking about the upcoming indoor track season or looking at who will be running in the Dubai Marathon as that's always a pretty epic race. This past weekend saw Fukuoka and that's always a pretty strong field. I was hoping Ritz would turn things around and get to the line of this one but I guess it's better playing it safe and getting ready for next season. I know he talked about maybe running the Marathon at the World Champs in late summer so that's going to require a respectable spring Marathon so let's hope he gets 100% healthy and is ready to roll come the spring. (Note that former WR Holder Patrick Makau won Fukuoka in 2:08, this may be far off his 2:03:38 PB but it's a good step. I saw that he ran a decent road 10km this summer in 27:40ish so I figured he was returning to form)

Two more housekeeping items. I'm now hooked in with trackie.ca for this blog. Trackie is an awesome site for everything running related going down in Canada. Now for those of you giving this a read from there. Many of you are more credentialled in the running department then myself and I'd love to have any of your input any time so leave a comment in the section bellow or fire me an email if you ever want to get in on a post or share anything. Thanks Adam, for bringing me onto the blogroll. The other point is that I'm going to be an Ambassador for the 2015 Ottawa Race Weekend as a part of #TeamAwesome #TORW2015. I'll elaborate more on this in my next post but suffice to say I'll be helping do my part to promote the race and you can expect me on the starting line of the race weekend 10km for the Canadian 10km National Champs. Exciting stuff.


JJ's Weekly Training Wrap Up.


For those of you who are just stoping by my blog for the first time Jeremiah Johnston AKA JJ is my coach, Saucony Canada Teammate and former NCAA D1 runner. I include his training as well to give some perspective on another athletes training. 

Monday 18.2km Easy in 70 min.
Tuesday. Just over 4 km warm up with drills and strides. 7.3km tempo at 446 mile pace. Went through 5k in 1450 and 7km in 2046. Felt great and got in a 5k warm down
Wednesday 17.2km easy in 66 minutes.
Thursday 18.2km in 70 min.
Friday 18.1km in 69 minutes. Felt great!
Saturday. 17.2km easy in 66 minutes.
Sunday was going to do a hard workout but I have been working a ton lately and I listened to my body. A bit mentally burned right now. Did a half marathon in 75 minutes in the trails at 547 pace.
Pm took tucker out for his first 5km! He ran 2134.
Total 132 km or 82.5 miles. I just need to get my head straight and dive into hard workout this weekend.

My Week in training


Monday

11 miles easy at 6:28 pace - AM
OFF - PM

Tuesday

8km tempo on the treadmill at 12.2mph or 4:55 pace. This was a progression from the 7km we did the week before. (Note that I did a workout today that was back to 7km but at 4:52 pace). This felt hard but good. 8km in 24:37.

Standard 3ish mile warm up and cool down. Felt tired after - Lunch Time
OFF - PM

Wednesday - 

10 miles in 65:00 or 6:30 pace easy on the treadmill - AM
5 miles at 6:22 pace on the trails - PM

Thursday

12 miles steadyish at 5:52 pace then 10X100m strides - AM
OFF - PM

Friday

11 miles nice and easy at just a hair over 6:30 pace - AM
OFF - PM

Saturday

Workout - 10X1km off 60 seconds rest. I was a little nervous going into this one as it's a fair amount of volume. JJ was thinking anything between 3:02-3:05 average would be good when it was all said and done. I started off the first 5 going pretty conservative I ran one 3:07 and most 3:05 then tried to squeez them down a little faster near the end. The last 2 reps were 2:59 and 2:55 and the average was right at 3:02 which was a coincidence I was happy about as I was pretty spent doing the last couple and was loosing track of how many and how fast I had gone. The 60 seconds recovery doesn't seem bad for the first 5 but the last two I was really suffering. 

4 mile warm up + workout then bailed on the cool down after 1 mile. I was tired and cold - AM
OFF - PM

Sunday

Long Run - 16 miles nothing too spectacular, just tried to feel as good as I could after the workout averaged a hair under 6:30 but was definitely tired near the end.

16 miles - AM
OFF - PM

So that was my week. It came out to just about 90 miles with everything added up. I was really happy about both workouts for this time of the season. Things seem to be rolling well. I hope to keep the uninterupted training going into the new year then hit some indoors.

Again, thanks a ton for stopping by my humble blog. I know it's not as sexy as some of the training that some of our Elites are putting in but hey you've got to start somewhere right! 

Keep your sticks on the ice,
Dave



 

Monday, 1 December 2014

Week of training Monday November 24th - Sunday November 30th + ACXC

Hello once again my friends. Well, winter is full on here. I'm torn because it looks super nice to have some snow but it's forced me onto the pavement and that's not really good for running but I'll just have to be diligent with my recovery and make sure I'm wearing a heavier shoe to take some of the pounding off my legs. As far as training is going, last week was pretty awesome. It makes me question what I was doing before running such high mileage when I'm basically a 5km-10km guy. Coach had this as a down week with 76 miles which he will have me down at every 4th week. Normally we will be about 90. Even at 90 I'm running about 40 less then I was each week over the last year and I have so much more pop in my legs. I did my first session of longer intervals on Saturday 5X1mile with 60 seconds rest on the stretch of road by Windsor Lake and I felt so strong and fast. I held myself back running a 5:01 for the first one and worked down to a 4:52 on the last one off really short rest and felt like a boss doing it. When I chatted with Jeremiah about the session after we agreed that it's telling us I'm in 15:15 5km shape on the roads which is my PB for the distance on the road. So it's exciting to see that my starting point for this segment is there. We hope to get that staple workout a lot faster as the weeks go by and continue to develop all the necessary systems to enable me to throw down that 14:45 5km we are targeting on the 21st of February.

Canadian XC Champs.


So the big news this past weekend was cross nats at Jericho Beach in Vancouver. I watched most of the races live but missed the Senior mens race as my lady friend and I had date night and I mean, I love running but.....you know, I'm also a dude...ha. So anyway after I got home I avoided any spoilers and watched the race. Mad respect to my boy and Saucony teammate Kelly Weibe on pushing the pace and coming 2ed. What a lot of people don't realize is Kelly was in Japan for the Ekiden Relay only a week ago where he ran a 10km leg in 29 low....so with that in his legs and travel that's a heck of a run. The race itself was super exciting. But as they say the cream always rises to the top, after they felt each other out Chris Winter, Barry Britt and Johnson broke away with Kelly and things got strung out. I thought Kelly had it when he made a strong move with 1km to go but Winter is a beast man, he came back with 600 to go and took things home hard. Winter is a beast and a super nice dude. He's run an 8:24 steeple chase and a 13:30 5km so he's no joke. Luc Bruchet had a little bit of an off day but he's one to watch for as well in the next couple years. He was over in Japan with Kelly and ran the 5km leg of the relay in 13:34. (The boys wanted to go 1-2 in the race as they are good buddies and roommates.). CP-T had a great showing coming 7th and the run of the day was by U-Vic's Cassidy, he was battling injuries this year and had a great showing at CIS but threw down here and will be going to World XC thanks to his efforts. I can't leave this race break down without shouting out my other Teammate Colin Fewer, he ran a super smart race, stayed a little bit off that lead pack and picked off people as they started falling off, he finished 19th overall which is very solid.

The women's race was pretty good as well. Rachel Hannah is clearly a class above right now and sat back for 2 laps then just ran away from everyone. I was super impressed with Rachel Clift tho and also Natasha Wodak on impressive performances. Our own Jillian foresey held her own and punched her ticket to worlds as well so great job Jillian!


Kelly making it honest

Lead pack working hard

This is where we normally put up Jeremiah's training but he's been working CRAZY long hours this week and decided to just run easy. But, fear not, he will be back with workouts next week to come back and check for it.

My Week in Training,


Monday

10 miles easy running 6:30 pace so bang on 65:00 just wanting to recover from the weekend - AM
OFF - PM

Tuesday

Workout - I had the option between 4 miles on the treadmill at 4:52/mile pace or 7km at 4:55. After talking with JJ we figured 7km at 4:55 would be the best bet where I'm only back into workouts for my second week. So I got on there and grinded it out. I felt like I had more pop in my stride this week then last week and my ground contact time seems to be reduced. I felt good popping along. I went through 5km in 15:19 and hung tough for the next 2km and finished 7km in 21:28. It was hard don't get me wrong but I felt great after getting it done.

Workout with 3 mile warm up, 4.37 miles of tempo and 3 mile cool down - AM
Off - PM

Wednesday

10 mile nice and easy in 65:19 so 6:32/mile pace

ThThursday

10 miles at 5:49 pace done in 58:13 then 10X100m strides - AM
OFF - PM

Friday

10 miles easy in 65:00, did part of this with Sheldon and Jon averaged 6:30 - PM
Stretching, 25 minutes of core work and hip mobility drills - PM

Saturday

Workout - 5X1mile off 60 seconds floating jog. I did this on the strait portion of Portugual Cove Rd. 3 out and 2 back. This was my first real long interval session after my break so I wanted to feel out the first one but JJ and I decided on 4:55 for the average. I eased into the first one and felt like I wasn't really working hard and ran 5:01, after that I went 4:55, 4:56, 4:54 and 4:52 (The last one was a 4:55 effort I just ran the last 400 really hard). This was a really good session I felt so smooth running this pace. I ended the workout thinking I could have run 2 more. But 4:55 pace has never been my problem it's when I'm trying to do a set at 4:45 when I start getting my ass kicked so this is a good start and we will progress from here!

Workout with warm up and cool down totalled 11 miles - AM/PM (afternoon)
OFF - PM

Sunday

Long Run  12 miles at 6:28 pace with Sheldon and Jamie, really enjoyed the company - AM
OFF - PM

So that was my week folks, we scheduled this one as a down week to get myself rested up a bit as I'm running much faster overall on all my runs. Like, last week for example the average of all my miles including workouts and easy runs was about 6:13 so that's much faster then it's been in the past. Better to be safe and bring the volume down every now and then to focus on quality.

That's it for me folks but I'll be back next week same time, same place, stay locked,
Dave